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Anti-Aging Expert: Missing This Vitamin Is As Bad As Smoking! The Truth About Creatine!

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Why do people not know that vitamin D

deficiency can increase dementia risk by

80%. Why do people not know that having

a lack of this mineral is affecting

their long-term risk of cancer? Why do

people not know that having a low

omega-3 index is as bad for you in terms

of mortality as smoking? And as a

scientist, I've seen firsthand that 70%

of the way you're aging is actually due

to your lifestyle. And all these things

are so easy to do. So for example, as we

age, certain areas of the brain which is

involved in learning and memory starts

to shrink by about 1 to 2% per year. The

good news is studies show that people

being part of an exercise protocol, not

only did they not have their hippocampus

shrink, it actually grew by 1 to 2%. And

there's more. There are other things

that don't even require as much effort

as exercise, like supplements. And it's

been shown study after study that if you

take someone and you sleep deprive them

for 21 hours and give them 25 to 30

grams of creatine, not only does it

negate the cognitive deficits of sleep

deprivation, it makes people function

better than if they were well rested.

And then there's magnesium. There have

been studies showing that people with

the highest magnesium levels have a 40%

lower all-c cause mortality. And over

300 different enzymes in your body need

it to help with short-term survival. And

yet 50% of the population in the United

States does not have adequate levels of

magnesium. And there's still more.

There's saunas, red light therapy,

ketogenic diets, blueberries,

electrolytes. We can talk about all of them.

them. Please.

Please.

Okay. So, I found when you go into this

sauna, something happens. That's

incredible. So,

I see messages all the time in the

comments section that some of you didn't

realize you didn't subscribe. So, if you

could do me a favor and double check if

you're a subscriber to this channel,

that would be tremendously appreciated.

It's the simple, it's the free thing

that anybody that watches this show

frequently can do to help us here to

keep everything going in this show in

the trajectory it's on. So, please do

double check if you've subscribed and uh

thank you so much because in a strange

way you are you're part of our history

and you're on this journey with us and I

appreciate you for that. So, yeah, thank you.

Dr. Ronda Patrick, you strike me as a

fairly obsessed person.

What is it you're obsessed about and why

are you obsessed about it? Because I can

see from speaking to you previously how

passionate you are about the subjects

we're going to talk to about today. And

so I was I was um I was wondering what

it is about these subjects that is

driving you and what what you're trying

to accomplish.

I've learned through my experience. So I

have a PhD in biomedical science. I've

done research on aging, on cancer, on

metabolism, nutrition, neuroscience, a

lot of different fields, very cross-disciplinary.

cross-disciplinary.

And I've realized over, you know, the

decades of doing research that there are

many different small changes that can be

made that have a really big impact on

our health, what's called our health

span. So, this is essentially being

disease-free uh throughout our life,

being healthy, feeling good. And I'm

sort of obsessed with trying to optimize

that and find a protocol to optimize it

and then share that information with the

world. And it's funny because, you know,

we live in a time now where we've got

access to so much information,

overwhelming amount of information. But

the reality is is that simple important

tools that people can do in their life

right now to drastically improve the way

they age are still not known to the

general population. And so my mission is

to get that knowledge to people so that

they can make these simple changes and

live healthier and feel better.

And what will be the impact on their

lives if they understand that

information and start to implement their

that information on a real sort of

specific practical

in a real specific practical sense.

Well, there are things that people are

deficient in, for example, that they

could simply take a supplement. Vitamin

D is a is a good example that could

affect their disease risk, their

dementia risk. I mean, so you're talking

about quality of life improvement

right now and also later. So, it affects

mood, it affects depression, and it

affects your neurodeenerative disease

risk risk like dementia and Alzheimer's

disease. So there are lowhanging fruits,

things that are simple that you can just

basically fill these gaps. I mean there

are things that are also a little more

effortful and this is where exercise

comes in where you put in this effort

and it just if you could pill up what

exercise does in a pill, I mean it would

be be the biggest blockbuster miracle

drug out there. I mean it blow ozic out

of the water. It'd be I mean just no

comparison. So, um I think I think that

you know again that it's it's these

little things that you can do that is

going to help with depression, help with

mood right now, make you feel better

right now, give you more energy, help

you be more focused, help you be more

motivated, but also affect your

long-term disease risk so that you know

when you're older in life, you're not

demented. And that affects you, it

affects your family. So I think I think

it's it's just an important it's so

important because there are easy things

that can be done that people just don't

know about.

Is there a psychological element to this

where we kind of see aging as an

inevitability so we don't fight it

because we only seem to interfere with

and fight and are motivated by things in

life there where we feel like we've got

an element of control and we see we see

everybody get old and we see everybody

start to you know lean over a little bit

and struggle to walk and get a little

bit more frail. So I think because we've

observed that so much over the last

couple of decades. I'm 30 years just

over 30 years old. I assume that will

happen to me. So I've seen my dad, you

know, get older, get a little bit more

large, lose his lean muscle. So I think,

well, I'm like my dad. I've got the some

of the same genetics. That's inevitable

for me.

So genetics does play a role in the way

you age, but it's a small role. In fact,

70% or more of the way you're aging is

actually due to your lifestyle. Let's

just imagine two 70ish year old men,

okay? John and Rob. And John, you know,

he's razor sharp. He can carry groceries

to his car. He doesn't get out of

breath. You know, I mean, he's he's

feeling healthy. He's be able to he can

walk efficiently, right? And then

there's Rob. And Rob is

forgetting his words. You know, he's not

cognitively sharp. He's out of breath

just from walking to his car. He has a

really hard time carrying groceries.

Genetics only plays a small role in in

those two different outcomes for those

two men. The biggest, I would say, thing

that's dictating the way these two men

age is their lifestyle, with a huge part

of that actually being exercise. Mhm.

And you know, I know we've all heard it

from our mother or grandmother,

great-grandmother. You know, exercise is

is good for you. If you eat healthy and

you exercise, you're going to you're

going to be healthier. And that's like a

general statement, but the reality is it

is so true that exercise affects

everything, you know, down to the

molecular level in terms of like the way

you're aging. So, um, no, it's not just

dictated by genetics and it's not

inevitable and there are things that you

can do to dramatically age better.

So, let's play a little a little game

here. So, imagine that I listened to

your advice and the things that you know

about health, longevity, aging, um, and

I followed all of them, which is very

hard to do because, you know,

implementation is is not the same thing

as knowledge. So, imagine that's person

A, that's Steve A, and then there's

Steve B. I do the exact opposite. Based

on what you know about the science and

about outcomes and expected outcomes,

how would Steve A that followed your advice

advice

live his uh live his life as he ages?

And how would Steve's B, how would his

outcomes be as he ages? Like what would

you if you had to obviously this is like

super you're forecasting here and it's

hypothetical, but what do you think the

variance in these two people's lives

would be? Well, if you're talking about

the extreme ends, like if Steve B was

like eating sugar and smoking and

drinking and just obese and sedentary,

everything that you don't want to,

which is like a lot of the population.

I mean, then you're talking like a

14-year difference in life expectancy,

which is pretty big. But not just life expectancy,

expectancy,

the way your your independence, right,

your your mind, so you'd be forgetful. I

mean, it would just be it would it would

be a terrible quality of life, right?

So, it's not only are you going to die

earlier, you're not you're just not

going to live a good quality of life.

So, so Steve A might be into his 90s and

out surfing, you know, because you're

you've exercised, you've you've given

your body like the right nutrients that

it needs, you've gotten good sleep,

you're not overweight, you're not eating

a lot of refined sugar, all these things

that sort of accelerate the aging

process. And we can talk about different

components of this and how they do

affect the way we age and our disease

risk, but I mean there's there's studies

that show even like a 14-year difference

in life expectancy for like someone

who's morbidly obese versus lean.

So Steve A could be out surfing at 90

and Steve B would be potentially dying

at 75, but also his quality of life

would his health span would diminish

probably in his 40s and 50s, right?

right?

So it's really it's a 14year reduction

in lifespan but potentially a 30 40 year

reduction in health span

in quality of life and health span being

able to be functionally independent

being able to be cognitively sharp feel

good right and your mood I mean all

these things are affected

you must be sitting on some some crazy

ideas because as a biomedical science

you can kind of see as a biomedical

scientist you can see some of the

research and technology that's coming

down the pipe so I'm wondering Before we

get into the the conversation, are there

any big ideas about the future of aging

and longevity that are in your mind that

you think about that are actually really

important to know because as Brian

Johnson has often said to me,

you want to live to to see these breakthroughs.

breakthroughs.

Yes. Yes. I am excited about some gene

therapies and being able to sort of

reprogram our our cells to be more

youthful. So, you know, this is this is

something that was pioneered back in

2006 by Shinya Yamanaka from Japan and

he actually won the Nobel Prize. Why his

research was so important for the field

of aging wasn't really known at that

time. What he had shown is that you

could take a cell that's old and it

could be a any cell. It could be from an

85year-old person with Parkinson's

disease, for example, and you get it.

You know, we're constantly getting skin

cells and sloing them off every day. You

can take one of those cells and add four

different proteins to them. They're

called transcription factors.

Essentially, all that means is they're

kind of like master orchestrators of

many different genes in your body and

how genes are activated and turned on

and doing what they're supposed to or

they're turned off and quiet for the

time that they're supposed to be quiet.

And it's you you add those four proteins

and you can take that 85year-old cell

skin cell from a person with Parkinson

disease and you can make it into what's

called an embryionic stem cell. And it

does that by sort of wiping out the

what's called epiggenome. So people are

familiar with their DNA, right? Well,

the epiggenome is something that sort of

sits on top of your DNA and it

regulates, you know, how your genes are

being expressed or turned on and off,

right? And it sort of brings it back,

reprograms it to this youthful state

where it becomes an embryionic stem

cell. And then that embryionic stem cell

can then form any type of cell in the

body. you can form a heart cell or a

liver cell or a brain cell or a cell

from your eye and so this is called

induced pur potent stem cells and this

was a breakthrough at the time because

it's it was so import it's important for

cell regenerative therapies okay let's

say someone does have Parkinson's

disease and you want you know

Parkinson's disease people are losing

dopamineergic neurons and their

substantia so these are dopamine

producing neurons and dopamine is

important for motivation and it plays a

role in our, you know, cognitive

function, but it's also important for

movement, right? So, um, people with

Parkinson's disease are losing those at

a rapid rate and they lose control of

their motor capabilities. And so, you

want to be able to take an old skin cell

from someone, reprogram it to become a

dopamine neuron and then inject it into

that person, right? It's their own cell,

so they're not going to reject it,

right? So, that was like the big thought

at the time. Fast forward, you know, a

decade or so and a a whole handful of

brilliant aging scientists have

discovered that instead of taking these

old cells and putting these four

proteins on it to become this sort of

stem cell, they can pulse it. Just a

quick little pulse.

What is a pulse? Like an electronic shock?

shock?

No, what I mean is it's just not

incubated for as long of a time period.

So, it's a shorter time interval that

you're putting these four different

transcription factors on top of the cell

that reprogram it, right? And the reason

for the shorter time is that you don't

want it to lose its cellular identity.

So, let's say it was a skin cell. You

want it to stay a skin cell, not become

an embryionic stem cell, but you want it

to be a skin cell from a one-year-old,

not an 85y old.

So, the way to do that is what's called

partial reprogramming. And so they

basically researchers have found that

you can just sort of what I call pulse.

It's partial reprogramming. You're kind

of putting it on for like a shorter

period of time and then that cell keeps

its identity but it's youthful. It wipes

out all the damage, everything that's

accumulated over those those 85 years.

And this has been shown in animal

studies in rodents that if you if you

add these four different transcription

factors and you give them to mice, you

can rejuvenate many of the different

organs. So essentially turning back the

aging clock in different organs in these

mice. Now this obviously has to be

translated to humans, but I think it's

super exciting and I do think it's the

future in terms of solving aging and

rejuvenation, rejuvenating our organs.

And so it's something that I'm pretty

excited about and following closely.

And are they then living longer?

Some of these studies were done in

animals that are what's called

accelerated aging. So yes, they were

living longer in that background of

accelerated aging. Um the question is,

you know, can they live longer if it's

just a normal mouse that's not like an

accelerated aging model? And and these

are things that are all being done right

now. These sorts of studies are in progress.

progress.

Where do you think is the most important

place for us to start this conversation

based on everything you know and maybe

some of the presumably there's some like

foundational stuff, right?

I do. I think the important place to

start would be we're talking about we

were talking about aging as a disease

and I think being sedentary is a disease

and I think that's a good place to

start. What I mean by being sedentary is

not physically active. someone who

doesn't engage in any type of physical activity.

activity.

And what is the spectrum there of, you

know, someone who doesn't move at all

for, you know, 24 hours a day versus

you've got obviously someone that's

constantly running marathons and doing

crazy stuff, but where is where are most

of us on that scale? And are we moving enough?

enough?

Most of us are not moving on that

enough. And most of us are, if you're

talking about globally, we're on that

sedentary scale where we're just not

physically active. we sit at our

computer or our desk or our cubicle, you

know, all day and we're not we're not

actually moving around a lot. Um, and I

say I say sedentaryism

is a disease because it's actually been

shown to

increase the risk of early mortality

even more than diseases that we know of

like type two diabetes, cardiovascular

disease, or even terrible habits like

smoking. So being sedentary actually

could predict early mortality even more

than those diseases. But it it it's

let's take a step back. It's even bigger

than that. There there's this amazing

study. It's called the Dallas bed rest

study. And the study started back in the

1960s. And this is done by probably the

world's most talented cardiovascular

exercise physiologists.

And so Ben Saltine, uh, Jerry Mitchell

were involved in this early study in the

1960s. And what they did was they took

five men, they were college students and

they put them on bed rest. And this is

like 3 weeks of legitimate bed rest.

We're talking they couldn't get up to go

to the bathroom, so they had catheter in

them. They did not move for three week.

The researchers wanted to find out what

happens to your cardiovascular system if

you are not moving around for three

weeks. And now if you think about it,

you know, there's a lot of people that

are undergoing surgery or they have some

sort of bad illness, influenza or

something that keeps them bedridden for

it's not unusual to be 3 weeks to be

honest. So it's not completely irrelevant.

irrelevant.

And what was found is after that 3

weeks, you know, their cardiovascular

system was just tanked. And one of the

major they they were probably the some

of the most wellstied men at the time.

And um one of the biggest factors that

was measured was their cardiorespiratory

fitness. This is often called V2 max.

And essentially it's the maximum amount

of oxygen that you can breathe in and

your lungs then breathe that oxygen to

your muscles. And it's measured during

maximal exercise. You're putting in a

maximum effort and that's called your

cardiorespiratory fitness. And we can

talk a little bit more about that. But

their cardiorespir respiratory fitness

tank. And now I mentioned this was in

the 1960s. About 30 years later, and

this is where uh Ben Lavine came into

the study. He's at the UT Southwestern

in Dallas. He's also very one of the

most famous, you know, cardiovascular

exercise physiologists out there right

now. They found these five men from 30

years earlier and they measured their

cardiorespiratory fitness and a variety

of other parameters that they had

measured at the time. And what they

found was that three weeks of bed rest

was worse on their cardiorespiratory

fitness than 30 years of aging. So

essentially their cardiorespiratory

fitness was no worse 30 years later than

it was after their 3 weeks of bed rest

which is kind of amazing because you

would think that the 30 years of aging

would be worse on your cardiorespiratory

fitness than the three weeks of bed

rest. And it's the same the same individuals,

individuals,

the same individuals, the same five men.

Um, now after the three weeks of bed

rest, you know, back back in the 1960s,

they were able to get their

cardiorespiratory fitness back up again

once they started exercising and moving

around and it took a while. But when you

look at their baseline levels, their

baseline cardiorespiratory fitness and

you compare it to their

cardiorespiratory fitness baseline 30

years later, it wasn't worse than what

happened when they they compared it to

the 3 weeks of bed rest. And you might

go, well,

why is that so significant? The

cardiorespiratory fitness dropping. We

know that cardiorespiratory fitness is

one of the best predictors of longevity.

So there are studies that have shown

that people with a high

cardiorespiratory fitness

live five years longer than people with

a low cardiorespiratory fitness. That's,

you know, pretty big difference. They're

they're basically 80% less likely to die

of many different causes of of death. So

cardiovascular disease, cancer,

respiratory disease, things like that

than people with a low cardiorespiratory

fitness. So you're really getting, you

know, a five-year increased life

expectancy. You're sort of pushing and

delaying those age related diseases like

cardiovascular disease, you know, like

cancer, for example, you're pushing them

down later in life. So you're not you're

not dying from them sooner. And we do

know that really

just going getting anywhere out of that

low cardiorespiratory fitness. So people

with the low cardiorespiratory fitness

are people that are sedentary. And if

you just move anywhere above that, even

if you're going low from low bad to like

low normal, you're gaining about two

years increase in life expectancy. And

that's not really that hard to do. But

if you think about cardiorespiratory

fitness, like right here, just having

this conversation, actually even just

sitting quietly, it takes about three

milliliters of oxygen per minute per

kilogram body weight to do that. to

carry groceries to your car, it takes

about 11 milliliters of oxygen per

minute per body weight, per kilogram

body weight.

And so as you're aging, you're kind of

heading towards this cliff, right?

Because your cardiorespiratory fitness

goes down with age. It does. That's what

happens naturally. If you're at the

point where you don't work on your

cardiorespiratory fitness, if you're not

being physically active, and there are

certain exercises that are better at

improving cardiorespiratory fitness than

other others, if you're not trying to

improve it, you're going to be heading

towards that cliff faster. And then

everything becomes a maximal effort.

You're out of breath just talking.

You're out of breath carrying groceries

to your car. Everything is a maximal

effort. And you don't want to be there.

You don't that that quality of life is

not good. It's not good. Right. And then

on top of that, you're also going to die

sooner. So you're talking about two

things here. You're talking about

decreased health span and decreased lifespan.

lifespan.

So yeah, we should be moving more,

right? And the question is, well, how do

you improve your cardior fitness? Right.

Yeah. I mean,

do you lift weights? Do you go for runs?

Do you bike? What is it that is really

good at improving cardior fitness? And

that's the question that a lot of

exercise physiologists have answered

over the last couple of decades. You

want to do and engage in what's called

vigorous intensity exercise. So this is

the kind of exercise where you're not

able to have a conversation when you're

engaged in it. Right? So so your heart

rate is going up to about 80% your max

heart rate. You're not able to really

talk. And it's I would say you know it's

something that can be done in intervals.

So you can do highintensity interval

training. So you have these intervals

where you're getting your heart rate up,

you're doing vigorous exercise, and then

you have recovery periods where you're

kind of resting. You're you're lowering

your heart rate. You're not doing that

max that maximal sort of exercise. And I

say this because

there have been studies, multiple

studies that have shown people that

engage in moderate intensity exercise.

So this is the kind of exercise when you

can you're breathy, but you can still

kind of have somewhat of a conversation

while you're doing it.

Like the stair master. like the

stairmaster. Yeah, exactly. Um, even

people that are engaging in that type of

exercise for two and a half hours a

week, so this is following the physical

activity guidelines, 40% of those people

can't improve their cardiorespiratory fitness.

fitness.

And it's like, well, I don't know about

you, but like I don't want it to be a

coin toss in terms of like if I'm doing

that kind of exercise, well, if I have a

50% chance of not improving my

cardiorespiratory fitness if I'm doing

this. I want the sure thing. And the

short thing is you take those people and

then you have them engage in

highintensity interval training and

they're able to improve their

cardiorespiratory fitness. And that's because

because

you you're putting a stronger stress on

your cardiovascular system. And so the

adaptations are greater. And part of the

adaptations are you're able to bring in

more oxygen, carry it to your muscles,

carry it to your your you know other

other tissues better. And so that's your

cardiorespiratory fitness. Uh and so and

so that's that's really I would say um

the bottom line here is engaging in even

just once or twice a week. And I would I

would say the the most wellressearched

protocol for that would be something

called the Norwegian 4x4.

And that is where you're doing a longer

interval. It's a 4-minute interval and

it's best done on either a stationary

bike or maybe a rowing machine. And

you're going as hard as you can and

maintain that intensity for four

minutes. And then you're going to go

down to light exercise and recover for

four minutes and let your heart rate go

down. And you do that four times. So

it's a four by four. And that is

probably one of the most robust ways to

improve cardiorespiratory fitness. But

there are other ways even doing you know

one minute on one minute off. So you do

one minute as hard as you can go again

for that entire minute. not going all

out, but as hard as you can and maintain

that for the entire minute. And then you

rest a minute and you do that, you know,

10 times. So, it's a 20-minute workout.

So, for the several million people that

are listening right now, if you had to

prescribe them all something to do and

it was the minimum they had to do.

Tell me what exactly the workout would

look like and how frequent it would be

on a weekly basis.

I would say the minimum effective dose

would be once a week. Okay.

And it would probably be

the one minute on, one minute off. If

you want like the upper end robust

effects of improving cardiorespiratory

fitness, you can still improve it with

something like a Tabata.

What's a Tabata?

Where you're doing a 20 second interval

and you're going more all out because

it's shorter time and then you're

recovering for 10 seconds.

So, it's a 20 second on, 10 second off.

You do that eight times. And um if you

repeat that twice, so it's essentially a

10-minute workout, that's also something

that can improve cardiorespiratory

fitness. But I would say, and I'll tell

you I'll tell you why. There's the

minimum, right? So the one minute on,

one minute off. But I would say the

Norwegian 4x4 is the gold standard. And

that's because it's not only improving

cardiorespiratory fitness.

This is probably one of the most exciting

exciting

pieces of evidence I've seen with

respect to, you know, exercise and

aging. And that is that being part of an

exercise protocol was shown to reverse

the structural changes that occur with

age in the heart by 20 years.

So what do I mean by that? I mean,

people that were 50 years old that were

sedentary, so they weren't really going

to the gym, they weren't engaging in any

sort of physical activity, but they

weren't, you know, they didn't have

diseases. They didn't have type two

diabetes, they didn't have

cardiovascular disease. I would argue

sedentary, being sedentary is a disease,

but putting that aside, they didn't have

any diseases, right? And they're 50, so

they're midlife.

And um this was again this was done by

Ben Lavine out of UT uh Southwest at in

Dallas. He took these you know

50-year-olds and put them on a pretty

intense exercise routine for two years

or a stretching routine. This was like

the the control.

And this type of exercise routine was

progressive. So they started out lighter

and sort of worked their way up, right?

Like you don't want to just start with a

Norwegian 4x4 people that never never

exercise. I mean that's going to be

tough. So it was a progressive sort of

building up to that. But um towards the

ends of about the first six months,

these people were exercising about 5 to

six hours a week and that included one

to two sessions of the Norwegian 4x4.

And it also included a lot of, you know,

they're they're doing moderate to

vigorous intensity cycling or running

and some some strength training as well.

And they did this for two years.

their hearts were looked at and so as we

age our hearts shrink and they get

stiffer and that plays a role in causing

cardiovascular disease. I mean that's

the number one killer in the United

States. It also affects

cardiorespiratory fitness right why does

the the heart you know stiffen with time

has a lot to do with actually being

exposed to a lot of glucose when you're

eating a lot of refined sugar and

refined carbohydrates you're having a

lot of glucose around in your system.

This causes a chemical reaction called

glycation. So you get these advanced

glycation end products that sort of

react with your collagen that's lining

your heart and your mocardium and it

causes it to stiffen and so now the

heart can't really respond to stress

well. It's stiff and that plays a role

in like heart attacks for example. So

exercise is one of the best things you

can do to

move glucose out of your vascular system

and get it to your muscles. And so

that's that's one of the things that it

does and helps with not causing that

stiffening of the heart. And so

essentially these 50-year-olds had

their their heart the structure so it

was bigger and less stiff after two

years of this you know exercise

protocol. It essentially made their

hearts look like 30 year olds. And I

mentioned they were 50 year olds. I

mean, that's amazing. That's incredible

that you can take someone midlife, put

them on a two-year training protocol,

and reverse the aging of their heart by

20 years.

So, on this Norwegian 4x4,

you've convinced me to give it a shot.

But specifically, how I how I do that.

So, it's it's I do my warmup and then I

do four minutes of hard exercise. I take

a break and the exercise I'm doing in

those four minutes can be any number of

things but I just have to get up to 85

80% of my exertion levels 80% difficulty.

difficulty.

So the way it works is as they mentioned

it's it's best if you're doing a

cardiovascular type of exercise. So like

the assault bike

you could do assault bike. Yep. Assault

bike. You can do a rowing machine. You

could do uh stationary cycling machine

as well.

Could I run?

You can, but that is is it's definitely

um it's I think it's better on on doing

like maybe a bike or a salt bike or

something. Um but you can run like what

whatever it is that you like to do and

you are going as hard as you can for

that four minutes and maintain within

that four minutes. So it's not an allout

or it's far from all out, right? But

you're not really having a conversation

while you're doing it. And then the four

minutes of recovery, you're if you're

running, you kind of go down to walking.

If you're on the rowing machine or the

assault bike, you're just going very

slow. You're just really going slow and

you're letting your heart rate come

down. You're letting your muscles kind

of recover, your cardiorespiratory

fitness, you know, kind your your

cardiorespiratory fitness system recover

somewhat. And then after that 4-minute

recovery, you go back to the four

minutes of like intense again. And

you're doing that four times. It's not

easy, but you know, people can start

out, they don't I mean, even if you

start out with not going super super

hard in those four minutes where you

just maybe you can have a conversation,

but you're still going hard harder than

you're used to pushing yourself. And I

think for people that haven't really

engaged in any type of high-intensity

training before, that's a good idea

where you kind of you got you can't just

start doing it

right out the gate. You want to kind of

work your way up that. So doing the four

minutes do just try to put in as much

effort as you can right during those

four minutes and then you do your

recovery and you repeat that four times

but then work your way up as you as you

do it one week, two weeks, you know, a

month later, two months later and really

try then to get to that point where

during those four minutes you're

getting, you know, you're pushing

yourself hard where you're not really

able to have that conversation

and physiologically what is going on in

my body when I get to that 85 90% effort

range and I and I stay there for a

couple of minutes. That doesn't occur

when I'm doing my stair master.

I mean, so many things are are

happening. I mean, there's a lot of

different, I would say, physiological

responses that are

You've got a big smile on your face when

I ask.

Yes, I do because it's, you know, one of

my favorite things to talk about and it

has to do with when you're when you're

pushing yourself really hard, you need

you need to make energy, right? And the

way that most of our cells make energy,

like our muscles, is by using our

mitochondria, these are tiny organels

inside of our cells that produce energy,

but they need oxygen to do it. So that's

where the oxygen comes into play. When

you start to push yourself really hard,

you can't get the oxygen to your muscles

quick enough, but you need to make the

energy. And so your body decides to make

energy in the form of ATP without the

mitochondria, and it uses glucose to do that.

that.

and you're not making as many of those

ATP energy molecules, but you're still

making them and you're making them

quick. And that's what your your body

wants to do. And and so it's using

glucose to do that without the mitochondria,

mitochondria,

but as a byproduct, it's making

something called lactate. And this is

what gets me so excited because, you

know, for the longest time, lactate was

thought to be this just metabolic

byproduct of glucose metabolism. you

know where you're when you're pushing

yourself really hard anorobic it's

called anorobic by the way you're not

you're not only anorobic you're just

some somewhat anorobic you're still use

producing energy with your mitochondria

it's just you're also producing without

the mitochondria it's not like a a sort

of black black and white sort of thing

right it's a little bit gray

but the reality is you're producing

something called lactate and for the

longest time it was thought this lactate

oh it's just it's bad because you know

it can form lactic acid and that burns

forms that burn in your muscles. And you

know, this was, you know, decades ago.

And we now know from the work of George

Brooks out of UC Berkeley that lactate

itself isn't causing the burn. And not

only is it not causing the burn, it's

like a miracle molecule that's being

made. This metabolite lactate gets into

your circulation and it gets consumed by

your heart, by your brain, by your

liver, and it's used for energy. It's

very it's it's very much similar to beta

hydroxybutyrate that ketone body that

you always hear about people talk about

when they're fasting or doing a

ketogenic diet. It's actually very

similar to that. It gets used it gets

transported through the same transporter

and it's used like energy. Very similar

to that. Um but what's more exciting is

that lactate is a way for your muscles

to communicate with other organs like

the brain. And it's called a signaling

molecule. So, it's your muscles are

going, I'm working really hard. This is

really hard. We have to respond to this

work. We have to adapt. And so, your

body goes, okay, I got to like turn on

all this awesome stuff that I have

because I'm working so hard. I need to

respond to that so that like I'm I'm

good, right? And so, what happens is the

lactate, this has been shown, it gets

consumed a lot by the brain. And in the

brain, it it activates something called

brain drive neurotrphic factor, BDNF.

And this is kind of like a miracle grow

for your brain. So essentially, it's

able to increase the growth of new

neurons, which is amazing. It's called

neurogenesis. It increases the

connections between neurons. So it

improves memory, cognition, and then um

it's involved in what's called

neuroplasticity. So the ability of your

brain to adapt to a changing

environment. This is all from lactate.

Um, and it also increases

neurotransmitters like norepinephrine,

so focus and attention, serotonin, your

your mood, you're feeling better,

you're, you know, motivated. All these

things are happening because of lactate.

And there's been studies in humans

showing that people that are compared

working hard, working out hard, vigorous

exercise versus sort of moderate to

light exercise, they make more lactate.

And that lactate, you know, it's been

shown that high levels of lactate are

correlated with improved cognition

scores, uh, improved impulse control. So

serotonin plays a role in impulse

control. So you're able to not just go

on your impulse, right? You're you're

able to kind of like, which is great if

you want more focus and attention,

right? So this is this is all really

exciting stuff because it all comes down

to just it's it's like your muscles are

these little chemical pharmaceutical

factories and the way to make them make

these pharmaceuticals is to work them to

challenge them and that can be done with

an easy highintensity interval training

protocol. A variety of them Norwegian

4x4 can increase brain drive neurotrphic

factor that's been shown. The one minute

on one minute off protocol also has been

shown to increase that again through the

lactate. So that's one of the big sort

of I would say differences between

vigorous intensity exercise and more of

that moderate intensity or like low

intensity exercise. And I honestly

think, you know, I think the guidelines,

you know, everyone's sort of obsessed

with steps. I need to get my 10,000

steps in, my 10,000 steps. And they have

wear wearable devices, and I think

that's great, but I think we need to

change the 10,000 steps to at least 10

minutes of vigorous intensity exercise.

like you could do 10 minutes of, you

know, any type of exercise that's really

going to get your heart rate up and it's

going to be so much better. So, this is

a really dumb question, but it's the

question that I had in my mind, which is

if lactate is such a miracle drug,

drug,

why can't I just drink it? Why can't I

just get get a shot of lactate versus

having to go through vigorous interval

training? It's a great question,

Stephen, because um there have been

studies that have been done looking at,

for example, traumatic brain injury

patients. So, people that have undergone

some sort of head trauma and they've

infused sodium lactate through like an IV

into their, you know, system and the

lactate immediately gets consumed by the

brain and it's been shown to improve

their recovery. So, it's called the

Glasgow score. You may have heard of it,

but it's kind of essentially this

battery of tests that's done to sort of

assess how someone's recovering from

traumatic brain injury. And the sodium

lactate does improve that. So there are

you can find out there, you know,

different types of lactate that you can consume.

consume.

And theoretically, it should help, but

what happens is when you consume the lactate,

lactate,

lactate actually gets used by the gut.

So a lot of it's going into the gut

cells before it gets into your

circulation. There's always a trade-off

with these bloody things whenever you

try and trick the system or shortcut the

system by like drinking something. I

feel like there's a trade-off which

people don't talk about a lot.

Well, the thing is is that I it is good

for the gut. In fact, a former colleague

of mine, Mark Chanaga, has shown that

lactate is really beneficial for for uh

the gut epithelial cells. In fact, if

you think about it, all these sort of

beneficial probiotic bacteria like

bifido bacterium for example, they're

producing lactic acid and that lactic

acid does get converted into lactate.

It's sort of like this physiological

homeostasis where you have uh the

difference of just a hydrogen atom. So

you're having lactic acid and lactate

sort of in this equilibrium so to speak.

But um those those bacteria in your gut

are making lactate essentially. And the

reason it's so good is because it is an

very e easily utilizable source of

energy for the gut cells. So, not to

like go off on a tangent here, yes,

there is always a tradeoff, especially

for doing something orally, but when it

comes to exercise,

there's so like I mentioned when we

first started talking about exercise, if

you could pill up what exercise does,

I mean, it's so many things, right? It's

not just the lactate. Yeah.

Yeah.

So many different things, so many

different adaptations that occur. I mean

it would be a miracle drug. So there's

you're not just getting the lactate,

you're getting the, you know, the

improvement in cardiorespiratory

fitness. You're getting the muscular

response, right? The adaptations to your

muscle. Um you're you're increasing

stress response genes like heat shock

proteins that are important for

preventing neurodeenerative disease.

You're making antioxidants because the

inflammation that you're generating

while you're exercising. There's

hundreds and hundreds of things that are

happening all in concert from exercise

and you just can't you can't pill it up.

I have another really silly question

which is if lactate and these other

things even like creatine and you know

all these other things are so good for

me why doesn't my body just make more of it?

it?

I mean your body does make it. The the

problem is is that you know as we're

aging everything becomes less efficient.

everything doesn't do what it used to do

as well as it did when it was younger.

Um, and it and also in the in the case

of creatine, which we can talk about,

you know, later if you're interested,

then um, you know, your body only makes

so much of it. And

why doesn't it make more?

I don't, you know,

maybe I'm not giving it the the minerals

or the environment it needs naturally to

make more.

I don't know.

You you get it from your food, too.

Creatine is found in meat, in poultry,

and fish. So, probably that's why your

body doesn't make more of it because it

knows you're going to be getting it from

your diet as well.

And so, that is another way to get creatine.

creatine. Okay.

Okay.

Of course, the vegans and the

vegetarians, that's a whole other

ballgame because they aren't eating meat

and so they're really essentially only

relying on what their body can make.

We'll definitely talk about that later.

Um on this point of the brain then if if

I I don't want to be an older person who

can't remember things and stutters over

my words and falls into cognitive

decline. And I'm I'm 32 now. So I'm I

feel like I'm at a moment in time where

I can really make decisions now that

have a really big impact on my

90-year-old brain and my ability to

think straight and clearly and remember

things. Are there things that I can be

doing now that will have a profound

impact on my cognitive performance at 90?

90?

Yes. And what are those things?

Absolutely. Well, first of all, just to

kind of wrap up the exercise story

because I think this study is so

profound and in fact it wasn't done in

32 year olds. It was done in older

adults. So, we're talking 60 year olds

or a little bit older. And these

individuals were put on a aerobic

exercise training program for one year

that was more of like a 70 to 75% max

heart rate. It wasn't so vigorous, but

it was pretty pretty vigorous for them,

right? And um the the basis of this

study was to look at brain aging. As we

age, I mentioned our heart aging, right?

It gets stiffer and shrinks with age.

Our brain also shrinks with age. It's

called atrophy. And as we age,

especially starting in midlife, so

around the age of 50, your your brain

and certain areas of the brain like the

hippocampus, which is involved in

learning and memory, starts to shrink by

about 1 to 2% per year.

I don't want that to happen.

Same. Same. The good news is um in this

study, after a year of this sort of

aerobic exercise training program, they

were doing three times a week about 30

minutes a day. Really not even that

intense. these individuals and then

there was a control group that was kind

of the stretching they like to use the

stretching as the control group. So that

let's talk about the the control group,

the stretching group. They did lose

about 1 to 2% in terms of the size of

their hippocampus, it shrunk one to 2%

after that year, which is what you would

expect normally. However, the group that

was training, not only did they not have

their hippocampus shrink by 1 to 2%, it

actually grew by 1 to 2%. which comes

down to that neurogenesis, that growth

of new neurons, the brain drive

neurotrphic factor that's able to do

that. You're actually able to grow new

neurons even when you're in the age of

50, which is amazing. It's incredible.

So, that study I love because a couple

of reasons. one, it shows that it's

possible to not only stave off, you

know, some of the components of brain

aging, but to reverse it and increase

it, right, through exercise. And number

two, I love it because it's never too

late. Like, you can start this, you

know, in your 60s and still have a

benefit, right? you're you're talking

about being in your 30s, but you know,

some people watching this show,

listening to the show, may already be in

their 50s or 60s, right? So, it's never

too late.

Um, likewise, you know, we're talking

about being cognitively sharp and not

getting dementia. There's also studies

showing that people like women that were

brought into the lab, they had their

cardiorespiratory fitness measured,

those women with the highest

cardiorespiratory fitness were 80% less

likely to come down with dementia over

the follow-up period of time. So it

again, I think exercise is one of the

big ones when it comes to brain aging.

But you asked an important question. and

you say, "What can I be doing now that's

going to affect the way my brain ages,

you know, for the subsequent decades of

my life?" And there are other things

that can also be done that don't even

require as much effort as exercise.

Exercise is the gold standard because I

mean, being able to not only, you know,

stave off atrophy of the of the brain,

but to like regrow some of it is

incredible, right? I mean, that's just

mind-blowing. Have they ever taken

people with dementia, Alzheimer's, and

put them on an exercise program and

monitored the decline of their cognitive

abilities on an exercise program?

Yes. I mean, it's it's much harder when

you already have someone who

is in that pathological state because

things just really snowball and

accelerate. And there are some benefits.

I mean,

but it's not it's not prevention is

always the best. Prevention is always

the best. And so, you know, I I think

that if there's any sort of take-home

here, it's that like let's let's try to

do what we can now so that we don't get

to that point

before we get into the the the easier

Do do we know what causes dementia and

Alzheimer's yet? Do do we have any

ideas? Because we can when they do the

brain imaging, they can kind of see

these plaques on the brain, they say. that

that

I mean there's a lot of different it's

multiffactorial which means there's a

lot of different causes of dementia and

Alzheimer's disease so I would say you

mentioned plaques amaloid beta plaques

what happens is you know that's the

aggregation of a protein in our brain

called amalloid that typically is

cleared from our brain and um what

happens is this abnormal

you know thing happens where you're not

clearing the amaloid and so it starts to

kind of form these clumps and aggregates

with the amaloid proteins that are not

being cleared. And that essentially is

happening outside of your neurons, but

it's happening where the synapses are

formed between neurons. And so what

happens is it kind of disrupts the

synaptic connection between neurons,

which is essentially forming a memory.

And so when you start to disrupt that

connection, you lose not only the the

memories start to go away, but the whole

purpose of the neuron is to kind of I

mean one of the purposes is to to form a

memory. And so you start to like neurons

start to die, right? When they start to

lose their purpose. Amaloid aggregation

is linked to a lot of things. So, for

example, I mentioned it being cleared

when we sleep, particularly when we're

in our deep sleep stage, slowwave sleep.

That is um something happens that's kind

of incredible. It's called activation of

the glimpmphatic system. So, you've

heard of the lymphatic system. Well, the

glimpmphatic system is essentially this

series of like networks and like almost

like these like highways and essentially

roads and stuff all like throughout the

brain where you're squirting this

cerebral spinal fluid throughout the

brain and it's clearing away all the

garbage things like proteins that didn't

get cleared and it's sort of squirting

them out and clearing them out through

this lymphatic system. that lymphatic

system is activated during sleep and

it's one of the reasons why people that

don't get good sleep over the course of

decades have a higher risk of

Alzheimer's disease is because they're

getting these amaloid plaques built up

in their brains but there's other causes

as well so for example glucose

metabolism is disrupted in the brains of

Alzheimer's disease you need glucose

your neurons need glucose and so you

know the essentially um your your brain

isn't able to make energy correctly

without the glucose getting into your

brain. And so that's another sort of

metabolic underlying cause of

Alzheimer's disease where you're

essentially I mean it's thought to be

where you're eating a lot of refined

carbohydrates, refined sugars and you're

not exercising and essentially you're

you're disrupting the glucose metabolism

in the brain as well as the whole body.

Right? So the brain and body are

connected but um there's also genetic

causes as well and you know some people

have genes that can increase the risk of

Alzheimer's disease because they're not

able to clear amaloid as well because

they're not able to repair damage as

well. So the the bloodb brain barrier

which is really important for filtering

out toxic things from getting into the brain

brain

it starts to break down and that's one

of the I would say early early signs of

Alzheimer's disease is that breakdown of

the bloodb brain barrier and that

happens in people that have a genetic

risk factor called APOE4. You may have

heard of this but this is probably one

of the biggest

genetic risk factors for Alzheimer's

disease. About 25% of the population has

one copy of this gene. That increases

the risk of Alzheimer's disease by

twofold. If you have two copies of it,

it increases the risk of Alzheimer's

disease by tenfold.

So twofold being 200%.

Twofold being twice twice as much. Yeah.

200%. And 10fold being a,000%. Right.

You're you're you're basically I mean

it's it's pretty bad. And it's not like a

it's not your destiny to get the

Alzheimer's disease if you have those

genes. You can do things in your

lifestyle that can sort of turn the

table. So you're not you're not

necessarily going to be getting that

that Alzheimer's disease and a lot of

different lifestyle factors like getting

good sleep, like exercising, avoiding

alcohol, avoiding smoking, not being

overweight and obese. Like those affect

your Alzheimer's disease risk.

More importantly, if you have one of

those genes, then you really have to be

cognizant of those things because if you

have one of those, you know, ApoE4

genes, then then essentially your

lifestyle matters even more than people

that don't.

And you can do a test to figure out if

you have those genes.

Yes. Yes. There's a a variety of genetic

testing services that can be done.

pretty much all the ones that are out

there on on the market, you know,

ancestry DNA. I mean, depending on where

you live and what there's so many out

there right now that that will test for that.

that.

Mortified if I found out I had two of

those genes.

Two of them is less common. When I

mentioned the 25% of the population

having it, it's usually one alil.

Alcohol essentially can really increase

the risk of Alzheimer's disease if you

have one of those genes. And I think

that there's really no safe amount of

alcohol that can be consumed for people

that have APOE4. if you're concerned

about dementia and Alzheimer's disease.

The other thing is contact sports and

traumatic brain injury. people that have

any of the, you know, any one or two of

the APOE4 genes, if they have that, then

if they get a TBI, like if they're

playing American football or they're

playing soccer or MMA or boxing, whatever,

whatever,

then you talk about like going up to a

10-fold risk for Alzheimer's disease

when you get like an injury because

people with those genes don't repair

damage as well.

So, it affects their their brain's

ability to repair damage. And so that's

also really important to consider.

So moving back then to this the simple

things that we can do to improve our

cognitive performance as we age, the

things that are simpler than doing the

vigorous hit training.

There's actually quite a few. And first

and foremost, the one I love the most is

a simple multivitamin.

And the reason I love this is because

I don't know it was about 10 years ago

there was a a huge study that was

published and it was published in the

Annals of Internal Medicine and it was

called Enough is Enough. Multivitamins

are not only useless, they're harmful

and it was essentially looking at a

variety of studies and arguing that

multivitamins are expensive urine.

You're just not really doing anything.

And in fact, if you take a multivitamin,

you might even be increasing the risk of disease.

disease.

That study was terrible. And I 10 years

ago went and just broke it down and, you

know, pulled it apart piece by piece.

But here we are 10 years later. Three

large clinical trials have been done.

And these are randomized control trials

where older adults were given either a

multivitamin and this was just your

standard run-of-the-mill multivitamin

Centrum silver or they were given a

placebo and they were given this for a

couple of years.

And what three different studies showed

was that a multivitamin improved

cognition, improved processing speed, it

improved what's called episodic memory.

So the kind of memory where you're

remembering experiences and you can

recall events, things like that. And not

only did it improve it, it improved it

so much that it was equivalent to

reducing the aging of the episodic

memory by 5 years. So a simple

multivitamin and why is that important?

Because you know multivitamins have a

variety of these vitamins and minerals

that we're not getting from our diet

that are important for everything. for

metabolism, for the way our

neurotransmitters are firing, for

reducing damage that's causing, you

know, oxidative stress, right? So, a

simple multivitamin, how much easier can

it be than taking a simple multivitamin?

And the fact of the matter is that we're

talking about a randomized control

trial. This is showing cause, right?

This isn't just an association. This is

showing that you took a multivitamin for

a couple of years and improved your

cognition more than a placebo. So, I

think that's pretty incredible and it's

one of the examples that I like.

But, um, diving deeper into some of the

the nutrients, this is this is an area,

you know, I started out as a scientist.

I started out as a chemist actually. But

when I first got into biology,

I was working in an aging lab and

studying aging. It was very interesting

to me because I essentially with my own

experiments with my own two hands could

could manipulate these like tiny little

worms. They're called sea elegance and

their whole genome was sequenced at the

time and this was like in the early

2000s and um they have a lot of genes

that are similar to humans. It's called

homology and one of the genes is the

insulin signaling pathway and the IGF-1

pathway. So insulin signaling would be

something that's activated with glucose.

You're eating a lot of sugar, right? And

I could take these worms and I could

genetically decrease their insulin

signaling. So it kind of, if you think

about a parallel to that, that would be,

okay, we're not going to be eating as

much sugar, right? We're not going to be

activating that pathway so much. Mhm.

And I could do that in this worm that

has a life expectancy of about 15 days

and I could extend its life expectancy

to 30 days, right? So you're increasing

its life expectancy by pretty much, you

know, 100%. Right? Well, not only did

they, you know, live longer, they were

healthier and youthful, and you could

see that visually, they're moving around

and they were just youthful worms. And

so I was very excited about this, you

know, in my 20s because I was like,

"Wow, this is very relevant. We have

this gene and we know lifestyle factors

that affect it, right? Sugar." So the

takehome for me was

lifestyle matters, you know? Yeah,

genetics, maybe that'll be something one

day where we're decreasing the insulin

signal. But I was looking for the now,

not the future technology. And so the

now to me was wow, like I don't want to

be constantly activating my, you know,

insulin signaling pathway. like look

what happens to these worms if you

reduce it. I mean it's amazing. They're

youthful and they live longer. And so I

started to kind of get into diet and

lifestyle sort of just out of curiosity

and sort of reading in the literature

and I came across some studies from my

mentor Dr. Bruce Ames where he was

showing that not getting enough

nutrients like for example folate.

Folate is found in dark leafy greens

like kale. You know, folate if you if

you if you decrease folate and make

someone deficient in it, it essentially

causes doublestranded breaks in your DNA

that essentially is like being under

ionizing radiation. And that experiment

was done like you could take a mouse

make it like put low folate in the in

you know the mouse's food and then take

another mouse and put it under an

ionizing radiation machine and the

amount of double stranded breaks in

their DNA which cause cancer which

accelerate aging which affect every

every you know how how your your cells

are functioning it was the same. So, it

was like, wow.

Not having a certain nutrient in your

diet was like standing under a radiating

machine, ionizing radiation. No one's

going to want to stand under an ionizing

radiation machine, but no one's thinking

about how your diet can do the same

thing. Um, and that was kind of I got

into a lot of Bruce's Bruce's research

at the time. So, Bruce,

he anyone in the in the science field

knows Dr. Bruce Ames. actually came up

with the Ames carcinogen test and that

essentially was a way of cheaply looking

at and identifying whether something's a

carcinogen and he got into sort of

nutrition as he started to figure things

like folate basically being lack of

folate being a carcinogen essentially

right like ionizing radiation is a carcinogen

carcinogen

and then he started to go on to other

nutrients as well like magnesium and B

vitamins but I think for me the aha

moment was

micronutrients and these vitamins and

minerals are affecting the way we age,

are affecting our health on a similar

level as these toxic things that we're

worried about like ionizing radiation.

And nobody's thinking about it like that.

that.

So, I'll give you an example. Vitamin D,

you talked about dementia, what's going

to help prevent dementia. Vitamin D is,

it's actually more than a vitamin.

Vitamin D gets converted into a steroid

hormone. So, a steroid hormone

essentially what it does is it goes into

the nucleus of a cell where all your DNA is and it it's activating genes and

is and it it's activating genes and deactivating them. It's affecting your

deactivating them. It's affecting your genome and it's actually over 5% of your

genome and it's actually over 5% of your your your genome is being affected by

your your genome is being affected by vitamin D. Why is that important?

vitamin D. Why is that important? Because

Because 70% of the US population has

70% of the US population has insufficient levels of vitamin D. The

insufficient levels of vitamin D. The reason for that is because vitamin D3 is

reason for that is because vitamin D3 is actually made in the skin from UVB

actually made in the skin from UVB radiation from the sun. And so if you're

radiation from the sun. And so if you're not outside, then you're not really

not outside, then you're not really making a lot of vitamin D3 in your skin.

making a lot of vitamin D3 in your skin. And vitamin D3 then gets converted into

And vitamin D3 then gets converted into this steroid hormone that regulates

this steroid hormone that regulates everything, right? And so um you know

everything, right? And so um you know modern day society, you know, we're

modern day society, you know, we're inside all the time. We're working.

inside all the time. We're working. We're not outside. And even if you were

We're not outside. And even if you were outside, there's so many other factors

outside, there's so many other factors that affect it. So, anything that blocks

that affect it. So, anything that blocks out UVB radiation blocks out the

out UVB radiation blocks out the availability of your body to make

availability of your body to make vitamin D3. So, sunscreen, right? That's

vitamin D3. So, sunscreen, right? That's a big one. Melanin, the the darker

a big one. Melanin, the the darker pigmentation that acts as a natural

pigmentation that acts as a natural sunscreen. And then latitude, depending

sunscreen. And then latitude, depending on where you live, also. So, you know, a

on where you live, also. So, you know, a good number of months out of the year,

good number of months out of the year, if you're in a more northern latitude

if you're in a more northern latitude like England, like Wales, like Chicago

like England, like Wales, like Chicago or Sweden, you're not UVB radiation is

or Sweden, you're not UVB radiation is not even hitting the atmosphere, you

not even hitting the atmosphere, you know, for several months out of the

know, for several months out of the year. Combine that with sunscreen or

year. Combine that with sunscreen or melanin, and you got like this disaster,

melanin, and you got like this disaster, right? In fact, there was a study out of

right? In fact, there was a study out of the University of Chicago that looked at

the University of Chicago that looked at African-Americans and Caucasians

African-Americans and Caucasians and their ability white people.

and their ability white people. Yeah, exactly. Their ability to make

Yeah, exactly. Their ability to make vitamin D3 from UVB radiation

vitamin D3 from UVB radiation from the sun. Yeah.

from the sun. Yeah. And as I mentioned, you know, melanin is

And as I mentioned, you know, melanin is a natural sunscreen. And you know,

a natural sunscreen. And you know, people that are, you know, either, you

people that are, you know, either, you know, from African origin or South

know, from African origin or South American or Southeast Asian, right?

American or Southeast Asian, right? People that are closer to the equator

People that are closer to the equator usually have more melanin. It's an it's

usually have more melanin. It's an it's an adaptation to prevent you from

an adaptation to prevent you from burning from the UV rays of the sun.

burning from the UV rays of the sun. Well, um, this University of Chicago

Well, um, this University of Chicago study found that, um, you know, people

study found that, um, you know, people that are African-American had to stay in

that are African-American had to stay in the sun six to 10 times longer than

the sun six to 10 times longer than people with fair skin, the Caucasians,

people with fair skin, the Caucasians, to make the same amount of vitamin D3.

to make the same amount of vitamin D3. And so, as a consequence, if you take

And so, as a consequence, if you take someone who like yourself, well, you're

someone who like yourself, well, you're you're you got a little bit more mel

you're you got a little bit more mel melanin mixed

melanin mixed a little bit. Yeah, you've got a little

a little bit. Yeah, you've got a little bit more melanin. But let's say you take

bit more melanin. But let's say you take someone who, you know, has a

someone who, you know, has a like my mom, she's Nigerian.

like my mom, she's Nigerian. Okay. Your mom from Yeah. Nigerian. And

Okay. Your mom from Yeah. Nigerian. And let's say your mom moves to Chicago,

let's say your mom moves to Chicago, right?

right? Well, she's moved to bloody England.

Well, she's moved to bloody England. Or she moved to England, right? Exactly.

Or she moved to England, right? Exactly. Then you're talking about a recipe for

Then you're talking about a recipe for disaster in terms of vitamin D because

disaster in terms of vitamin D because you're not only not making it several

you're not only not making it several months out of the year, I forgot how

months out of the year, I forgot how many months out of the year, maybe four

many months out of the year, maybe four or five or something like that where the

or five or something like that where the UVB radiation is not even hitting the

UVB radiation is not even hitting the atmosphere, but you have this natural

atmosphere, but you have this natural sunscreen. What's the consequences of

sunscreen. What's the consequences of that in terms of symptoms?

that in terms of symptoms? Well, it's it's kind it's not like an

Well, it's it's kind it's not like an acute thing where you kind of just look

acute thing where you kind of just look in the mirror and you're like,

in the mirror and you're like, what is the causation then in terms of

what is the causation then in terms of Right. Right. Yeah. So, the reason I say

Right. Right. Yeah. So, the reason I say this is because people always think of

this is because people always think of like, well, I'm not getting enough

like, well, I'm not getting enough vitamin C and I have scurvy and you can

vitamin C and I have scurvy and you can look in the mirror and your gums are

look in the mirror and your gums are falling apart. Right. It's easy to

falling apart. Right. It's easy to identify this. Vitamin D deficiency or

identify this. Vitamin D deficiency or insufficiency is more insidious. It's

insufficiency is more insidious. It's kind of this damage that accumulates

kind of this damage that accumulates over time. it's something that isn't,

over time. it's something that isn't, you know, quite noticeable or maybe

you know, quite noticeable or maybe maybe you're feeling, you know, m maybe

maybe you're feeling, you know, m maybe you're feeling like lethargic or you

you're feeling like lethargic or you don't have enough energy, things like

don't have enough energy, things like that, but you don't really really know

that, but you don't really really know quite why. So, vitamin D insufficiency

quite why. So, vitamin D insufficiency and deficiency, there are acute effects

and deficiency, there are acute effects where like if it's severe, it can cause

where like if it's severe, it can cause ricketetts and like bone mal forations

ricketetts and like bone mal forations and stuff, especially if it's happening

and stuff, especially if it's happening early in life. But um what we now know

early in life. But um what we now know is that being

is that being deficient or insufficient in vitamin D

deficient or insufficient in vitamin D can increase dementia risk by 80%. And

can increase dementia risk by 80%. And that's been shown in multiple studies.

that's been shown in multiple studies. The converse is also true. So people

The converse is also true. So people that supplement with vitamin D3, and

that supplement with vitamin D3, and this is where a simple solution comes

this is where a simple solution comes in, right? So you're not making it from

in, right? So you're not making it from your skin, but you can take a

your skin, but you can take a supplement. People that supplement with

supplement. People that supplement with vitamin D3 have a 40% reduced risk of

vitamin D3 have a 40% reduced risk of dementia. So in other words, they're

dementia. So in other words, they're avoiding deficiency, which is very

avoiding deficiency, which is very common, and avoiding that deficiency

common, and avoiding that deficiency then is reducing their dementia risk.

then is reducing their dementia risk. And there's actually even been studies

And there's actually even been studies in people with dementia, in people with

in people with dementia, in people with Alzheimer's disease that were giving a

Alzheimer's disease that were giving a vitamin D supplement or a placebo

vitamin D supplement or a placebo control. And those individuals given the

control. And those individuals given the vitamin D supplement had improved

vitamin D supplement had improved cognition. They had um lower markers of

cognition. They had um lower markers of amaloid plaques. So those were this will

amaloid plaques. So those were this will those were also measured as well. So

those were also measured as well. So vitamin D is doing a lot of things. It's

vitamin D is doing a lot of things. It's it's regulating 5% of your protein

it's regulating 5% of your protein encoding human genome.

encoding human genome. If I want to increase my probability of

If I want to increase my probability of getting dementia, then I've got to stay

getting dementia, then I've got to stay out of the sun. I've got to avoid um

out of the sun. I've got to avoid um vitamin D. I've got to drink alcohol,

vitamin D. I've got to drink alcohol, smoke, be sedentary, and I've got to

smoke, be sedentary, and I've got to sleep really badly.

sleep really badly. Yes. And eat a lot of refined sugar.

Yes. And eat a lot of refined sugar. Yeah.

Yeah. Yes. Yes. Exactly. Okay.

Yes. Yes. Exactly. Okay. Exactly. Now, you might go, "Well, how

Exactly. Now, you might go, "Well, how much vitamin D?" Right? I'm talking

much vitamin D?" Right? I'm talking about deficiency and insufficiency and

about deficiency and insufficiency and you really want to get a blood test to

you really want to get a blood test to know what your levels are. There have

know what your levels are. There have been I don't know 30 plus studies that

been I don't know 30 plus studies that have looked at vitamin D levels and all

have looked at vitamin D levels and all cause mortality. So that would be again

cause mortality. So that would be again you know how you know dying from a

you know how you know dying from a variety of different diseases

variety of different diseases cardiovascular disease respiratory

cardiovascular disease respiratory disease cancer and people that have

disease cancer and people that have blood levels of vitamin D between 40 60

blood levels of vitamin D between 40 60 maybe 80 nanogs per milliliter have the

maybe 80 nanogs per milliliter have the lowest all-c cause mortality so these

lowest all-c cause mortality so these people are not deficient not

people are not deficient not insufficient insufficiency happens at

insufficient insufficiency happens at about 30 nanogs per milliliter below

about 30 nanogs per milliliter below that deficiency is 20 nanogs per mill

that deficiency is 20 nanogs per mill milliliter and below and so um there

milliliter and below and so um there have been a variety of studies that have

have been a variety of studies that have looked at for example the brain and the

looked at for example the brain and the aging brain and vitamin D levels and

aging brain and vitamin D levels and it's been shown that for every you know

it's been shown that for every you know 10 nanimal per liter decrease in vitamin

10 nanimal per liter decrease in vitamin D blood levels there's an increase in

D blood levels there's an increase in brain damage it's called white matter

brain damage it's called white matter hyperintensities it's basically damage

hyperintensities it's basically damage to the white matter in your brain and

to the white matter in your brain and the white matter in your brain is myelin

the white matter in your brain is myelin that's how your brain's communicating

that's how your brain's communicating and and like how you know it electrical

and and like how you know it electrical impulses are being you know moved so

impulses are being you know moved so that you can think and talk and all

that you can think and talk and all that. Exactly.

that. Exactly. Yeah. I hadn't had one today, so I feel

Yeah. I hadn't had one today, so I feel like you you've persuaded me.

like you you've persuaded me. Most people that are deficient can

Most people that are deficient can increase their blood levels to a normal

increase their blood levels to a normal sufficient level by about 4,000 IUs of

sufficient level by about 4,000 IUs of vitamin D per day. So, not and that's

vitamin D per day. So, not and that's been done that's been shown in multiple

been done that's been shown in multiple studies. Not it's not it's not that hard

studies. Not it's not it's not that hard to take. In fact, vitamin D supplements

to take. In fact, vitamin D supplements are probably the cheapest supplement out

are probably the cheapest supplement out there. It's like 10 cents per pill. When

there. It's like 10 cents per pill. When you talked about these,

you talked about these, I was really surprised to hear that they

I was really surprised to hear that they have cancer preventing chemicals in

have cancer preventing chemicals in them. And then um I was looking at some

them. And then um I was looking at some of the research and it does say exactly

of the research and it does say exactly as you said, things like kale, broccoli,

as you said, things like kale, broccoli, Brussels sprouts linked to a reduction

Brussels sprouts linked to a reduction in breast cancerous prostate, lung, and

in breast cancerous prostate, lung, and colarctyl cancers. According to the

colarctyl cancers. According to the World Cancer Research Fund and PubMed,

World Cancer Research Fund and PubMed, most of us don't eat enough of this

most of us don't eat enough of this stuff cuz it's not the tastiest stuff.

stuff cuz it's not the tastiest stuff. And you talked about sugar as well. It

And you talked about sugar as well. It it makes me think about the diet that

it makes me think about the diet that I'm currently on, which is the ketogenic

I'm currently on, which is the ketogenic diet, and whether that is an optimal

diet, and whether that is an optimal diet in terms of all of the things we've

diet in terms of all of the things we've discussed earlier, dementia, longevity,

discussed earlier, dementia, longevity, aging. What is your views on the

aging. What is your views on the ketogenic diet? I think there's there's

ketogenic diet? I think there's there's the extreme ketogenic diet, like the

the extreme ketogenic diet, like the classical ketogenic diet, and then

classical ketogenic diet, and then there's modified sort of low carb

there's modified sort of low carb ketogenic diets that do allow for I

ketogenic diets that do allow for I mean, there's yes, these are leafy

mean, there's yes, these are leafy greens that are carbohydrate, but

greens that are carbohydrate, but they're high in fiber and they're low

they're high in fiber and they're low glycemic index. And so, you can actually

glycemic index. And so, you can actually eat leafy greens on a ketogenic diet and

eat leafy greens on a ketogenic diet and still be in ketosis. So I the ketogenic

still be in ketosis. So I the ketogenic diet is very I'm very interested in it

diet is very I'm very interested in it because I do think that beta

because I do think that beta hydroxybutyrate which is the ke major

hydroxybutyrate which is the ke major circulating ketone body that's produced

circulating ketone body that's produced when you're in ketosis is highly

when you're in ketosis is highly beneficial much like lactate it can

beneficial much like lactate it can actually do a lot of what lactate can

actually do a lot of what lactate can do. It gets into the brain and it's an e

do. It gets into the brain and it's an e easily utilizable source of energy by

easily utilizable source of energy by neurons. These are ketones, which is

neurons. These are ketones, which is what your body makes when you

what your body makes when you abstain from carbohydrates and sugars.

abstain from carbohydrates and sugars. Yes. It eventually shifts into ketosis

Yes. It eventually shifts into ketosis where you're running on keto.

where you're running on keto. You're in ketosis and you're running on

You're in ketosis and you're running on ketones.

ketones. Yes. It's what you're measuring when

Yes. It's what you're measuring when you're doing your when you're measuring

you're doing your when you're measuring your finger prick that it's beta

your finger prick that it's beta hydroxybutyrate. That's the major

hydroxybutyrate. That's the major circulating one

circulating one that you're measuring. And that's

that you're measuring. And that's actually a signaling molecule. It's

actually a signaling molecule. It's activating brain drive neurotrphic

activating brain drive neurotrphic factor in the brain. And so it's very

factor in the brain. And so it's very interesting because it's it's almost

interesting because it's it's almost like having lactate in your body but

like having lactate in your body but having it constantly. So I'm super

having it constantly. So I'm super interested in a ketogenic diet

interested in a ketogenic diet particularly for people that respond

particularly for people that respond well. I mean some people their

well. I mean some people their triglycerides go really high, their

triglycerides go really high, their cholesterol goes really high and there's

cholesterol goes really high and there's sort of an I would say individual

sort of an I would say individual variation in terms of how you respond.

variation in terms of how you respond. And so it's good to always measure

And so it's good to always measure everything right to make sure that

everything right to make sure that you're responding well to ketogenic diet

you're responding well to ketogenic diet or to maybe cycle it. I've been very

or to maybe cycle it. I've been very interested in cycling it for brain

interested in cycling it for brain benefits as well because of the beta

benefits as well because of the beta hydroxybutyrate where it's it's just so

hydroxybutyrate where it's it's just so beneficial for the brain. You know, it's

beneficial for the brain. You know, it's been shown that you know beta

been shown that you know beta hydroxybutyrate. So what happens is when

hydroxybutyrate. So what happens is when you have this ketone like beta

you have this ketone like beta hydroxybutyrate get into the brain, it's

hydroxybutyrate get into the brain, it's able to be used as energy instead of

able to be used as energy instead of glucose. I feel like we should take a

glucose. I feel like we should take a step back and explain what keto is for

step back and explain what keto is for for the for the listener who maybe has

for the for the listener who maybe has never really heard or understood it

never really heard or understood it before. And I know that there's a large

before. And I know that there's a large proportion of people that don't know

proportion of people that don't know what it what it is because I spend a lot

what it what it is because I spend a lot of time at dinner parties trying to talk

of time at dinner parties trying to talk about it. And it's super surprising to

about it. And it's super surprising to me that the average person actually

me that the average person actually doesn't really know what what keto or

doesn't really know what what keto or ketosis is.

ketosis is. So, I think that's great. Yeah, we can

So, I think that's great. Yeah, we can talk about ketosis. Um, essentially if

talk about ketosis. Um, essentially if we if we kind of take a a thousand mile

we if we kind of take a a thousand mile high view of it without getting so

high view of it without getting so technical,

technical, yeah,

yeah, I would say the best way to think about

I would say the best way to think about being in ketosis is your body is using

being in ketosis is your body is using fatty acids as energy and not much

fatty acids as energy and not much glucose. You'll still use a little bit

glucose. You'll still use a little bit of glucose. You need to use glucose

of glucose. You need to use glucose because your red blood cells, for

because your red blood cells, for example, don't have any mitochondria.

example, don't have any mitochondria. They need glucose, but you're mostly

They need glucose, but you're mostly using fatty acids as energy that are

using fatty acids as energy that are being produced from they're being

being produced from they're being released from fat stored in atapost

released from fat stored in atapost tissue,

tissue, which is like my belly,

which is like my belly, which is like your belly, visceral fat,

which is like your belly, visceral fat, um, subcutaneous fat.

um, subcutaneous fat. So, this sounds great. My body's going

So, this sounds great. My body's going to use burn the fat instead of burn, you

to use burn the fat instead of burn, you know, burning glucose, which I've got

know, burning glucose, which I've got from eating bread or something. So, I'm

from eating bread or something. So, I'm going to get skinny.

going to get skinny. People do lose weight on a ketogenic

People do lose weight on a ketogenic diet.

diet. My dad has lost so much weight, it's

My dad has lost so much weight, it's ridiculous. It's like shocking. on a

ridiculous. It's like shocking. on a ketogenic diet.

ketogenic diet. Yeah, it's crazy. He was quite a big man

Yeah, it's crazy. He was quite a big man if I say so myself. Very big belly. And

if I say so myself. Very big belly. And he sent me this screenshot the other day

he sent me this screenshot the other day after a couple of months on the

after a couple of months on the ketogenic diet.

ketogenic diet. And he's like 13. He's just for the

And he's like 13. He's just for the first time ever been 13 stone since

first time ever been 13 stone since since he was in his teens. He's now 13

since he was in his teens. He's now 13 stone. So he's lost what the equivalent

stone. So he's lost what the equivalent of about four four or five stone in

of about four four or five stone in weight in a couple of months. And he

weight in a couple of months. And he just looks completely different. Now,

just looks completely different. Now, I'm not, you know, I'm not necessarily

I'm not, you know, I'm not necessarily saying to stay on that diet forever, but

saying to stay on that diet forever, but the the speed in which one can lose

the the speed in which one can lose weight on a ketogenic diet is

weight on a ketogenic diet is remarkable,

remarkable, right? And so, you're you're basically

right? And so, you're you're basically the food that you're eating is

the food that you're eating is predominantly

predominantly fat, right? So, you're you're basically

fat, right? So, you're you're basically not only using the fat that your body

not only using the fat that your body already has stored, but you're also

already has stored, but you're also fueling yourself. You're feeding

fueling yourself. You're feeding yourself more fat, right? So, you're

yourself more fat, right? So, you're basically using the fat as energy and

basically using the fat as energy and through a whole bunch of biochemical

through a whole bunch of biochemical reactions, you produce ketone bodies as

reactions, you produce ketone bodies as a byproduct of of that. It doesn't

a byproduct of of that. It doesn't necessarily have to be just ketogenic

necessarily have to be just ketogenic diet. Like, you can when you're fasting,

diet. Like, you can when you're fasting, you go into ketosis, right? Because if

you go into ketosis, right? Because if you think about it, you're you're not

you think about it, you're you're not giving yourself food. Instead, you're

giving yourself food. Instead, you're relying on what your body already has as

relying on what your body already has as a source of energy. And you only have so

a source of energy. And you only have so much glucose stored as glycogen right in

much glucose stored as glycogen right in your liver. And that I would say after

your liver. And that I would say after there's individual variation, but after

there's individual variation, but after about 12 hours of not giving your body

about 12 hours of not giving your body food, you sort of deplete all your

food, you sort of deplete all your glycogen stores and then so you start to

glycogen stores and then so you start to shift to lipolysis, which means the

shift to lipolysis, which means the breakdown of fat. So fasting is another

breakdown of fat. So fasting is another way to go to get into ketosis. Another

way to go to get into ketosis. Another way would be intense exercise. So, like,

way would be intense exercise. So, like, you know, these endurance athletes that

you know, these endurance athletes that are doing long duration types of

are doing long duration types of exercise also can go into ketosis,

exercise also can go into ketosis, right? Because they're depleting their

right? Because they're depleting their glycogen stores much quicker and they're

glycogen stores much quicker and they're also using all this energy that they've

also using all this energy that they've they've fueled themselves with because

they've fueled themselves with because it's it's so intense, right? Long

it's it's so intense, right? Long duration type of exercise. And so, and

duration type of exercise. And so, and you can combine these things as well,

you can combine these things as well, right? You can do endurance exercise

right? You can do endurance exercise with the ketogenic diet and you really

with the ketogenic diet and you really kind of can get into ketosis quicker. Is

kind of can get into ketosis quicker. Is it like a switch?

it like a switch? So there is something called metabolic

So there is something called metabolic flexibility which essentially means that

flexibility which essentially means that your body is able to

your body is able to switch between burning glucose and using

switch between burning glucose and using glucose as energy but also using fatty

glucose as energy but also using fatty acids as making you know as energy and

acids as making you know as energy and then producing ketones as well. And the

then producing ketones as well. And the more I would say the more um if you've

more I would say the more um if you've done ketosis or if you exercise a lot

done ketosis or if you exercise a lot like frequently or you do any form of

like frequently or you do any form of fasting or what's called timerestricted

fasting or what's called timerestricted eating. So let's say you eat all your

eating. So let's say you eat all your food within an eight hour window and

food within an eight hour window and then for 16 hours you're not eating

then for 16 hours you're not eating food. Your body is used to switching to

food. Your body is used to switching to fatty acid metabolism to to using fatty

fatty acid metabolism to to using fatty acids as energy. So you're really

acids as energy. So you're really metabolically flexible. And um not

metabolically flexible. And um not everyone's able to do that because most

everyone's able to do that because most people actually they think they eat

people actually they think they eat within a 12-h hour period, but they

within a 12-h hour period, but they there's been studies that have been done

there's been studies that have been done that have shown that actually they eat

that have shown that actually they eat more like within a 15 to 16 hour period,

more like within a 15 to 16 hour period, not not even a 12-h hour period.

not not even a 12-h hour period. Certainly not a 10 or eight hour period.

Certainly not a 10 or eight hour period. So there's, as I mentioned, it takes

So there's, as I mentioned, it takes about 12 hours on average to deplete all

about 12 hours on average to deplete all your glycogen levels. Now, you can

your glycogen levels. Now, you can accelerate that, if you're doing a lot

accelerate that, if you're doing a lot of physical activity, but once you

of physical activity, but once you deplete that liver glycogen, that is

deplete that liver glycogen, that is when you shift into burning fatty acids

when you shift into burning fatty acids and then eventually ketosis, right?

and then eventually ketosis, right? In terms of longevity, have they ever

In terms of longevity, have they ever done any studies where they've put

done any studies where they've put someone on the ketogenic diet or like a

someone on the ketogenic diet or like a mouse or a rat on a ketogenic diet

mouse or a rat on a ketogenic diet versus the the average diet and then

versus the the average diet and then monitored how long they live?

monitored how long they live? There have been studies by uh Dr. Eric

There have been studies by uh Dr. Eric Verden out of the uh Buck Institute for

Verden out of the uh Buck Institute for Aging in Novado, California. And I mean

Aging in Novado, California. And I mean this was several years ago. He's done

this was several years ago. He's done these studies probably almost 10 years

these studies probably almost 10 years ago, maybe about 2018 or 2017 these

ago, maybe about 2018 or 2017 these studies were published. But um he he did

studies were published. But um he he did do some of these studies with a

do some of these studies with a ketogenic diet in rodents and it did

ketogenic diet in rodents and it did seem to extend life expectancy but more

seem to extend life expectancy but more importantly the health span. So

importantly the health span. So particularly in the brain. So it's like

particularly in the brain. So it's like their brain had aged much much better.

their brain had aged much much better. they had less of the all of the

they had less of the all of the pathological features of Alzheimer's

pathological features of Alzheimer's disease. And again, I do think like I

disease. And again, I do think like I mentioned, I I'm I'm super interested in

mentioned, I I'm I'm super interested in beta hydroxybutyrate

beta hydroxybutyrate in particular. I mean, there's it's

in particular. I mean, there's it's multiffactorial because on the one hand,

multiffactorial because on the one hand, you're not eating as much glucose,

you're not eating as much glucose, right? And that in in and of itself is

right? And that in in and of itself is important because glucose can be so

important because glucose can be so damaging particularly if you're not

damaging particularly if you're not physically active because it's not if

physically active because it's not if you if you're physically active and

you if you're physically active and you're eating some amount of glucose

you're eating some amount of glucose that's going into your muscle.

that's going into your muscle. It's not damaging the vascular system.

It's not damaging the vascular system. The vas the cardio the vascular system

The vas the cardio the vascular system is very much related to the brain,

is very much related to the brain, right? So when you start to stiffen your

right? So when you start to stiffen your blood vessels and stiffen everything, I

blood vessels and stiffen everything, I mean that's that's affecting blood flow

mean that's that's affecting blood flow to the brain. It's you know it's causing

to the brain. It's you know it's causing hypertension. That all affects brain

hypertension. That all affects brain aging as well. So, I think just, you

aging as well. So, I think just, you know, and then the the the damage that

know, and then the the the damage that the glucose does in and of itself, like

the glucose does in and of itself, like I mean there's studies, it's really

I mean there's studies, it's really interesting. There's studies showing

interesting. There's studies showing that people even on the high end of

that people even on the high end of normal in terms of their blood glucose

normal in terms of their blood glucose levels. So, they're normal, but they're

levels. So, they're normal, but they're kind of on the high end of normal. They

kind of on the high end of normal. They had more brain atrophy than people on

had more brain atrophy than people on the low end of normal.

the low end of normal. By brain atrophy, you mean their brain

By brain atrophy, you mean their brain was

was shrinking.

shrinking. Shrinking.

Shrinking. Shrinking. And it was the hippocampus,

Shrinking. And it was the hippocampus, by the way. again that

by the way. again that that part of the brain that's involved

that part of the brain that's involved in learning and memory. So the glucose

in learning and memory. So the glucose itself has this effect on you causing

itself has this effect on you causing damage and accelerating the aging

damage and accelerating the aging process. But then there's this other

process. But then there's this other very interesting effect of these

very interesting effect of these chemicals that are made as a byproduct

chemicals that are made as a byproduct of being in ketosis and that is the beta

of being in ketosis and that is the beta hydroxybutyrate that ketone body gets

hydroxybutyrate that ketone body gets into the brain. It's transported across

into the brain. It's transported across the brain through an MCT transporter.

the brain through an MCT transporter. And when it gets into the brain, it can

And when it gets into the brain, it can be used as energy. And you your neurons

be used as energy. And you your neurons don't need to use glucose. And it can do

don't need to use glucose. And it can do that. So your your neurons can use

that. So your your neurons can use glucose as energy, but it takes energy

glucose as energy, but it takes energy to use that glucose to make energy. When

to use that glucose to make energy. When you use the ketone, the beta

you use the ketone, the beta hydroxybutyrate, it takes less energy to

hydroxybutyrate, it takes less energy to you to make that energy. So it's

you to make that energy. So it's energetically favorable to actually use

energetically favorable to actually use that ketone, that beta hydroxybutyrate.

that ketone, that beta hydroxybutyrate. On top of that, this is what's so

On top of that, this is what's so interesting, it frees up glucose. So,

interesting, it frees up glucose. So, the neurons aren't using the glucose.

the neurons aren't using the glucose. Where does the glucose go? Right?

Where does the glucose go? Right? Because it's there. It's it it sort of

Because it's there. It's it it sort of shunts it into this other pathway that's

shunts it into this other pathway that's called the pentos phosphate pathway. I

called the pentos phosphate pathway. I don't want to, you know, burden people

don't want to, you know, burden people with all the technical details, but

with all the technical details, but let's get to the important part of that

let's get to the important part of that is that it shunts glucose into this

is that it shunts glucose into this pathway that makes essentially its

pathway that makes essentially its precursors that make what's called

precursors that make what's called glutathione, the major antioxidant in

glutathione, the major antioxidant in the brain. And so you're making more

the brain. And so you're making more glutathione day after day after day.

glutathione day after day after day. That is huge because oxidation in the

That is huge because oxidation in the brain, inflammation, this is a huge

brain, inflammation, this is a huge cause of brain aging and Alzheimer's

cause of brain aging and Alzheimer's disease, dementia. We now know

disease, dementia. We now know neuroinflammation is one of the major

neuroinflammation is one of the major causes of it. And so if you have more

causes of it. And so if you have more glutathione in your brain, you are going

glutathione in your brain, you are going to basically sequester that damage

to basically sequester that damage that's causing, you know, that's that's

that's causing, you know, that's that's aging the brain essentially. And so the

aging the brain essentially. And so the glucose now is not being used for

glucose now is not being used for energy. It's being used to make an

energy. It's being used to make an antioxidant in the brain. Okay, that's

antioxidant in the brain. Okay, that's also

also really cool. And there's more. There's

really cool. And there's more. There's more. Okay, so then the beta

more. Okay, so then the beta hydroxybutyrate itself is a signaling

hydroxybutyrate itself is a signaling molecule like lactate.

molecule like lactate. The ketone,

The ketone, the ketone itself is a signaling

the ketone itself is a signaling molecule where it's basically, you know,

molecule where it's basically, you know, it's a little bit of a stressed state,

it's a little bit of a stressed state, right? So when you're in ketosis, it's

right? So when you're in ketosis, it's you're stressing the body. It's either

you're stressing the body. It's either exercise or you're fasting or you're on

exercise or you're fasting or you're on this ketogenic diet. And so your body

this ketogenic diet. And so your body again is responding to that stress by

again is responding to that stress by making like a bunch of awesome resilient

making like a bunch of awesome resilient stress response things that are

stress response things that are basically gonna improve the way you age.

basically gonna improve the way you age. And so the ketone beta hydroxybutyrate

And so the ketone beta hydroxybutyrate then activates brain drive neurotrphic

then activates brain drive neurotrphic factor. This miracle growth for your

factor. This miracle growth for your brain, right? It's involved in growing

brain, right? It's involved in growing new neurons. It's involved in increasing

new neurons. It's involved in increasing the connection between neurons. It's

the connection between neurons. It's involved in neuroplasticity. All those

involved in neuroplasticity. All those things. And so you get this multi-level

things. And so you get this multi-level benefit not getting not having the glue

benefit not getting not having the glue glucose causing the damage. You have um

glucose causing the damage. You have um basically the glucose now being used.

basically the glucose now being used. Not only is it not going causing damage,

Not only is it not going causing damage, it's being used to make an antioxidant.

it's being used to make an antioxidant. And then you have the whole ketone, you

And then you have the whole ketone, you know, aspect where you're you're

know, aspect where you're you're essentially um making and activating all

essentially um making and activating all these beneficial pathways in the brain

these beneficial pathways in the brain that reduces aging. And what's going on

that reduces aging. And what's going on when we take

when we take exogenous ketones, external ketones via

exogenous ketones, external ketones via a drink or something like that?

a drink or something like that? Yeah. So, what's happening is you're

Yeah. So, what's happening is you're essentially giving your body the beta

essentially giving your body the beta hydroxybutyrate ketone that it would

hydroxybutyrate ketone that it would make normally if you were undergoing

make normally if you were undergoing ketosis and using fatty acids only as

ketosis and using fatty acids only as energy. You're giving your body a big

energy. You're giving your body a big boost of it. So, you're kind of

boost of it. So, you're kind of bypassing the the way that your body

bypassing the the way that your body would make it itself and giving it to

would make it itself and giving it to your body. And it's great for people

your body. And it's great for people that

that have a hard time with doing a ketogenic

have a hard time with doing a ketogenic diet, for example. Maybe they just can't

diet, for example. Maybe they just can't stick with it or maybe they don't

stick with it or maybe they don't respond very well to it in terms of

respond very well to it in terms of other biomarkers. They're going to get a

other biomarkers. They're going to get a lot of the benefit, but it's only going

lot of the benefit, but it's only going to last, you know, one to three hours,

to last, you know, one to three hours, right?

right? Yeah. Until it flushes out, right?

Yeah. Until it flushes out, right? Until until you use it up. Yeah. And so

Until until you use it up. Yeah. And so it's in addition to just people that

it's in addition to just people that want to get that focus and attention,

want to get that focus and attention, which is what both you and I have

which is what both you and I have experienced when we've taken these, you

experienced when we've taken these, you know, supplements, this exogenous

know, supplements, this exogenous ketone.

ketone. There's also some potential therapeutic

There's also some potential therapeutic effects. So people that have mild

effects. So people that have mild cognitive decline, maybe like the first

cognitive decline, maybe like the first stages of dementia or Alzheimer's

stages of dementia or Alzheimer's disease can kind of perk up and um

disease can kind of perk up and um perform better when they have when

perform better when they have when they're given an exogenous ketone, this

they're given an exogenous ketone, this supplemental ketone beta

supplemental ketone beta hydroxybutyrate. There's not a lot of

hydroxybutyrate. There's not a lot of studies on it, but there's like a few

studies on it, but there's like a few case studies where

case studies where case studies being like a single person

case studies being like a single person is given it and they're followed and

is given it and they're followed and looked at, you know,

looked at, you know, and it's very interesting.

and it's very interesting. I actually know that they're doing

I actually know that they're doing studies on exactly that at the moment.

studies on exactly that at the moment. Um because I've spoken to a few of these

Um because I've spoken to a few of these companies and a few scientists that are

companies and a few scientists that are in this field over the last couple of

in this field over the last couple of over the last couple of weeks in fact

over the last couple of weeks in fact and they were saying that we're

and they were saying that we're currently in the process of doing

currently in the process of doing studies to see that if exogenous ketones

studies to see that if exogenous ketones which are these ketone drinks or ketone

which are these ketone drinks or ketone shots can repair your cognitive faculty

shots can repair your cognitive faculty faculties and is that via the process

faculties and is that via the process that you describe where glucose is

that you describe where glucose is pushed into this other pathway?

pushed into this other pathway? Yes. So, um, I think I'm aware of the

Yes. So, um, I think I'm aware of the same study because I've I've looked it

same study because I've I've looked it up in the clinical trial and what's

up in the clinical trial and what's what's being looked at after giving this

what's being looked at after giving this exogenous beta hydroxybutyrate, this

exogenous beta hydroxybutyrate, this supplemental ketone in people with

supplemental ketone in people with Alzheimer's disease, you can repair

Alzheimer's disease, you can repair damage because again you are activating

damage because again you are activating brain drive neurotrphic factor which can

brain drive neurotrphic factor which can it can repair damage. It can grow new

it can repair damage. It can grow new neurons. It can help with brain atrophy.

neurons. It can help with brain atrophy. it can strengthen connection between

it can strengthen connection between neurons and then the glucose now is

neurons and then the glucose now is being shunted into that repair pathway

being shunted into that repair pathway that glutathione is being activated and

that glutathione is being activated and and that's able to you know repair

and that's able to you know repair damage as well. So I I'm excited to see

damage as well. So I I'm excited to see the public like that that study

the public like that that study published.

published. I would hypothesize that there's going

I would hypothesize that there's going to be beneficial effects and it's going

to be beneficial effects and it's going to be pretty exciting particularly

to be pretty exciting particularly because it is hard for older adults some

because it is hard for older adults some older adults to do a ketogenic diet.

older adults to do a ketogenic diet. It's not the easiest thing to follow. I

It's not the easiest thing to follow. I mean, you do have to be pretty

mean, you do have to be pretty disciplined.

disciplined. So, this alternative to being able to

So, this alternative to being able to supplement with something that can sort

supplement with something that can sort of at least for the course of a couple

of at least for the course of a couple of hours do what being on a ketogenic

of hours do what being on a ketogenic diet can do is very exciting. Right.

diet can do is very exciting. Right. When you took the keto shot that you had

When you took the keto shot that you had at home, what did you experience? You

at home, what did you experience? You said it was potent. It was powerful.

said it was potent. It was powerful. Yeah. It was like a neutropic effect

Yeah. It was like a neutropic effect where when I mean neutropic effect, it's

where when I mean neutropic effect, it's it's the kind of effect where you you

it's the kind of effect where you you feel

feel focused, your attention, your alertness

focused, your attention, your alertness is enhanced, you're sort of filtering

is enhanced, you're sort of filtering out all the background noise in your

out all the background noise in your brain that sort of those little thoughts

brain that sort of those little thoughts that pop in and distract you. And so,

that pop in and distract you. And so, uh, you're more productive. And, um,

uh, you're more productive. And, um, that was very noticeable. In fact, there

that was very noticeable. In fact, there was a time when I was like before any

was a time when I was like before any podcast, I would take a shot of it. I

podcast, I would take a shot of it. I would do it and um it's kind kind of

would do it and um it's kind kind of expensive, but it is I there's a lot of

expensive, but it is I there's a lot of people that are that are using it now.

people that are that are using it now. And I think it's I think it's a better

And I think it's I think it's a better alternative to some other neutropics

alternative to some other neutropics that are common right now, like

that are common right now, like nicotine, for example, which can really

nicotine, for example, which can really have a negative trade-off, but can do

have a negative trade-off, but can do something similar. Whereas this is like

something similar. Whereas this is like not only gives you that sort of

not only gives you that sort of cognitive enhancement, that brain pump,

cognitive enhancement, that brain pump, it also has like benefits for brain

it also has like benefits for brain aging. Right.

aging. Right. What are your superfoods? There must be

What are your superfoods? There must be foods of yours. Um olive oil has become

foods of yours. Um olive oil has become one of my superfoods. Just a food that I

one of my superfoods. Just a food that I love to just put on as many things as I

love to just put on as many things as I can because everybody tells me about

can because everybody tells me about these polyphenols which are apparently

these polyphenols which are apparently amazing for you. But what are some of

amazing for you. But what are some of the your sort of favorite superfoods

the your sort of favorite superfoods that you try and consume that most

that you try and consume that most people might not think of? So we talked

people might not think of? So we talked about leafy greens. I guess that's one

about leafy greens. I guess that's one of them.

of them. It is leafy greens. Um they have they're

It is leafy greens. Um they have they're high in magnesium and you know magnesium

high in magnesium and you know magnesium is at the center of a chlorophyll

is at the center of a chlorophyll molecule. Chlorophyll give plants their

molecule. Chlorophyll give plants their green color. Magnesium is very important

green color. Magnesium is very important for preventing damage to DNA DNA and

for preventing damage to DNA DNA and cancer. And you know half half the US

cancer. And you know half half the US population doesn't get enough of it.

population doesn't get enough of it. They're high in a lot of different

They're high in a lot of different compounds. I mean they're folate,

compounds. I mean they're folate, vitamin K one. So you're getting a lot

vitamin K one. So you're getting a lot of these micronutrients that are

of these micronutrients that are important. So I do like re dark leafy

important. So I do like re dark leafy greens. I particularly like kale and

greens. I particularly like kale and broccoli because of something called

broccoli because of something called sulfurophane

sulfurophane which is sulurophane itself is not in

which is sulurophane itself is not in them but a precursor when you break the

them but a precursor when you break the plant or you chew it um it makes

plant or you chew it um it makes sulfurophane. So there's an enzyme that

sulfurophane. So there's an enzyme that gets activated that converts a precursor

gets activated that converts a precursor in these plants called glucaraphin into

in these plants called glucaraphin into sulurophane. Sulfurophane is also

sulurophane. Sulfurophane is also increases glutathione in the brain. It

increases glutathione in the brain. It helps detoxify pollutants like benzene,

helps detoxify pollutants like benzene, um, bisphenol A, BPA as well. So, I do

um, bisphenol A, BPA as well. So, I do like dark leafy greens of the

like dark leafy greens of the cruciferous family of vegetables. Again,

cruciferous family of vegetables. Again, that would be kale, broccoli. Um, those

that would be kale, broccoli. Um, those are those are the cruciferous family.

are those are the cruciferous family. I also like blueberries. Blueberries are

I also like blueberries. Blueberries are a source of polyphenols. You mentioned

a source of polyphenols. You mentioned olive oil as a polyphenol. If you're on

olive oil as a polyphenol. If you're on a ketogenic diet, olive oil is like the

a ketogenic diet, olive oil is like the great, right? Because you need fat. And

great, right? Because you need fat. And olive oil is so great because it also

olive oil is so great because it also has those polyphenols that are

has those polyphenols that are beneficial. has been shown even in

beneficial. has been shown even in studies to improve cognition and memory

studies to improve cognition and memory and uh lower even marker markers of um

and uh lower even marker markers of um bad cardiovascular disease like Apo B

bad cardiovascular disease like Apo B for example lower that. So blueberries I

for example lower that. So blueberries I like because blueberries have also been

like because blueberries have also been shown even a cup of blueberries a day

shown even a cup of blueberries a day has been shown to improve cognition. So

has been shown to improve cognition. So I like the polyphenols. It increases

I like the polyphenols. It increases blood flow to the brain. I also like

blood flow to the brain. I also like salmon and I think that would be

salmon and I think that would be something that most people would think

something that most people would think is healthy. I like it because it's high

is healthy. I like it because it's high in the omega-3 fatty acids which I'm

in the omega-3 fatty acids which I'm very very it's I think it's very very

very very it's I think it's very very important to get enough omega-3 fatty

important to get enough omega-3 fatty acids. I also supplement with them

acids. I also supplement with them because there's a lot of research out

because there's a lot of research out there and if you want to get into that

there and if you want to get into that we can but um the superfood would be the

we can but um the superfood would be the the salmon because it is a fatty source

the salmon because it is a fatty source of fish that is high in omega-3 fatty

of fish that is high in omega-3 fatty acids EPA and DHA which are found in

acids EPA and DHA which are found in marine sources not plant sources of

marine sources not plant sources of omega-3.

omega-3. I found it really interesting when I was

I found it really interesting when I was looking at omega-3 that it has an impact

looking at omega-3 that it has an impact on mental health and depression and

on mental health and depression and things like that.

things like that. Yeah, it does. It's it's it resolves

Yeah, it does. It's it's it resolves inflammation. It's sort of an

inflammation. It's sort of an anti-inflammatory

anti-inflammatory and inflammation plays a role in

and inflammation plays a role in depression. A big role. In fact, we we

depression. A big role. In fact, we we know that um people that are injected

know that um people that are injected with inflammatory molecules like

with inflammatory molecules like something that's made in our gut from

something that's made in our gut from the bacteria in our gut called

the bacteria in our gut called lipopolysaccharide.

lipopolysaccharide. If you inject them with that it or a

If you inject them with that it or a placebo control, which is saline, it

placebo control, which is saline, it causes depression. But if you give them

causes depression. But if you give them an omega-3 fatty acid supplement, EPA,

an omega-3 fatty acid supplement, EPA, it blunts the depressive symptoms. So,

it blunts the depressive symptoms. So, in other words, if you're causing the

in other words, if you're causing the inflammation by injecting something that

inflammation by injecting something that causes inflammation in people, it causes

causes inflammation in people, it causes depression. But if you give those same

depression. But if you give those same people something that blunts that

people something that blunts that inflammation, omega-3 fatty acids, it

inflammation, omega-3 fatty acids, it doesn't cause the depression, which is

doesn't cause the depression, which is kind of amazing. And there's a ton of

kind of amazing. And there's a ton of other evidence out there. But, um,

other evidence out there. But, um, omega-3 fatty acids are

omega-3 fatty acids are they're so important. And what's

they're so important. And what's interesting was there's a study out of

interesting was there's a study out of Harvard that identified the marine

Harvard that identified the marine source. So, I talked about salmon, EPA,

source. So, I talked about salmon, EPA, DHA, and then there's the plant source,

DHA, and then there's the plant source, ALA. And I say marine source because

ALA. And I say marine source because it's really those are the important ones

it's really those are the important ones that you really want

that you really want from the ocean,

from the ocean, from fish, seafood. So, this Harvard

from fish, seafood. So, this Harvard study identified not eating enough

study identified not eating enough seafood as one of the top six

seafood as one of the top six preventable causes of death up there

preventable causes of death up there with not having hypertension, not

with not having hypertension, not smoking. So essentially not getting

smoking. So essentially not getting enough omega-3 from seafood was so

enough omega-3 from seafood was so important for preventing early death

important for preventing early death that it was comparable to people having

that it was comparable to people having high blood pressure, having

high blood pressure, having cardiovascular disease, for example. And

cardiovascular disease, for example. And again, it's one of those things where

again, it's one of those things where people just don't think about what

people just don't think about what they're not eating, what they're not

they're not eating, what they're not getting. And um you there's so much

getting. And um you there's so much research that have been done even since

research that have been done even since that that study that was published in

that that study that was published in like 2009 looking at omega-3 fatty acid

like 2009 looking at omega-3 fatty acid levels in our blood cells, red blood

levels in our blood cells, red blood cells. This is called the omega-3 index.

cells. This is called the omega-3 index. O it's really an important marker of our

O it's really an important marker of our long-term omega-3 because our our red

long-term omega-3 because our our red blood cells stay around in our system

blood cells stay around in our system for like 120 days. So it's a long-term

for like 120 days. So it's a long-term marker of your omega-3 intake. And

marker of your omega-3 intake. And there's been a variety of studies um

there's been a variety of studies um done from Dr. Bill Harris out of the

done from Dr. Bill Harris out of the fatty acid research institute. So I'm an

fatty acid research institute. So I'm an associate a scientist there showing that

associate a scientist there showing that people with what's called a high omega-3

people with what's called a high omega-3 index

index which is a lot of omega-3

which is a lot of omega-3 a lot of omega-3 their omega-3 index

a lot of omega-3 their omega-3 index would be 8% or higher that's considered

would be 8% or higher that's considered high compared to a low omega-3 index.

high compared to a low omega-3 index. That would be 4% or lower. The average

That would be 4% or lower. The average omega-3 index in the United States is

omega-3 index in the United States is about 5%. So, it's on the low low range.

about 5%. So, it's on the low low range. People that had the high omega-3 index,

People that had the high omega-3 index, in other words, they were either eating

in other words, they were either eating a lot of fish like salmon and or

a lot of fish like salmon and or supplementing with fish oil or

supplementing with fish oil or microalgae oil, which is another a

microalgae oil, which is another a marine source of these omega-3 fatty

marine source of these omega-3 fatty acids. They had a five-year increased

acids. They had a five-year increased life expectancy compared to people with

life expectancy compared to people with a low omega-3 index. Pretty big

a low omega-3 index. Pretty big difference there. All all you have to do

difference there. All all you have to do is essentially either eat enough seafood

is essentially either eat enough seafood and or supplement with a fish oil

and or supplement with a fish oil supplement. But what was so fascinating

supplement. But what was so fascinating about this study was that Bill and his

about this study was that Bill and his colleagues not only looked at the

colleagues not only looked at the omega-3 index, they looked at people

omega-3 index, they looked at people that also smoked and they said, "Okay,

that also smoked and they said, "Okay, we know smoking is terrible for your

we know smoking is terrible for your heart. We know it's causes early

heart. We know it's causes early mortality, cancer, and all that, right?

mortality, cancer, and all that, right? What about people that smoke and their

What about people that smoke and their omega-3 index? So, there was four groups

omega-3 index? So, there was four groups that were looked at. Smokers that have

that were looked at. Smokers that have either a high omega-3 index, so these

either a high omega-3 index, so these smokers were either supplementing or

smokers were either supplementing or they were eating a lot of seafood. And

they were eating a lot of seafood. And then there were smokers with a low

then there were smokers with a low omega-3 index. And they compared them to

omega-3 index. And they compared them to non-smokers with a high omega-3 index

non-smokers with a high omega-3 index versus a low omega-3 index. And what was

versus a low omega-3 index. And what was so fascinating about this study was that

so fascinating about this study was that smoking was like as bad for you in terms

smoking was like as bad for you in terms of mortality as having a low omega-3

of mortality as having a low omega-3 index. So the smokers with a high

index. So the smokers with a high omega-3 index had the same mortality

omega-3 index had the same mortality risk as non-smokers with a low omega-3

risk as non-smokers with a low omega-3 index, which is fascinating because

index, which is fascinating because everybody knows to avoid smoking.

everybody knows to avoid smoking. Smoking, if you want to take years off

Smoking, if you want to take years off your life, if you want to decrease the

your life, if you want to decrease the quality of your life, start smoking

quality of your life, start smoking right now.

right now. But the same mortality risk was found in

But the same mortality risk was found in non-smokers who did not have a high

non-smokers who did not have a high omega-3 index. Right now, I say this,

omega-3 index. Right now, I say this, I'll talk about this and smokers will

I'll talk about this and smokers will say, "Oh, great. Now all I have to do is

say, "Oh, great. Now all I have to do is take fish oil and I'll have the same

take fish oil and I'll have the same life expectancy as a non-smoker with,

life expectancy as a non-smoker with, you know, a low omega-3 index." But of

you know, a low omega-3 index." But of course, the the take-home here is that

course, the the take-home here is that for those of us that are not smoking,

for those of us that are not smoking, but we're not getting enough omega-3

but we're not getting enough omega-3 from our diet, that's like smoking in

from our diet, that's like smoking in terms of mortality risk. So, super

terms of mortality risk. So, super important, and I like talking about this

important, and I like talking about this because it really makes it again really

because it really makes it again really clear that not getting these essential

clear that not getting these essential nutrients can be very detrimental to our

nutrients can be very detrimental to our health. And it's easy to fix. You can

health. And it's easy to fix. You can take a fish oil supplement. You can

take a fish oil supplement. You can increase the amount of salmon that

increase the amount of salmon that you're eating. And there have been

you're eating. And there have been studies from Bill's group that have

studies from Bill's group that have shown people that supplement with

shown people that supplement with between 1 to two grams of fish oil per

between 1 to two grams of fish oil per day can go from a low omega-3 index to a

day can go from a low omega-3 index to a high omega-3 index, which is not hard to

high omega-3 index, which is not hard to do.

do. So, I guess two questions, which is, is

So, I guess two questions, which is, is having these little omega capsules the

having these little omega capsules the same as eating the salmon in terms of

same as eating the salmon in terms of the omega3 that I'm getting? And how

the omega3 that I'm getting? And how long do I have to take these little

long do I have to take these little omega capsules for to move from having a

omega capsules for to move from having a low index to a high omega-3 index?

low index to a high omega-3 index? Well, these are great questions,

Well, these are great questions, Stephen. So, essentially, this little

Stephen. So, essentially, this little capsule here is not the same as eating

capsule here is not the same as eating salmon. And there's a few reasons why.

salmon. And there's a few reasons why. So, for one, when you're eating a fish

So, for one, when you're eating a fish that's high in omega-3, like salmon,

that's high in omega-3, like salmon, you have this omega-3 in what's called

you have this omega-3 in what's called triglyceride form. So the omega-3 is is

triglyceride form. So the omega-3 is is is bound to a glycerol backbone and

is bound to a glycerol backbone and that's really important for the way you

that's really important for the way you absorb it. Some fish oil supplements

absorb it. Some fish oil supplements don't have that. They're they're aster

don't have that. They're they're aster they're basically they're molecular

they're basically they're molecular distilled and then they're put they have

distilled and then they're put they have an ethanol back backbone. So it's not

an ethanol back backbone. So it's not quite as bioavailable. But I think more

quite as bioavailable. But I think more importantly is that these fish oil

importantly is that these fish oil supplements are

supplements are purified. So you're not getting mercury

purified. So you're not getting mercury or microplastics or things that are also

or microplastics or things that are also found in the whole fish.

found in the whole fish. So these are better.

So these are better. Unfortunately, I think so. I do. Um, as

Unfortunately, I think so. I do. Um, as much as I think it's it's better, you

much as I think it's it's better, you know, for the longest time I always I

know, for the longest time I always I was always a whole foods first approach.

was always a whole foods first approach. Um, but we do have this environmental

Um, but we do have this environmental pollution problem and fish have been

pollution problem and fish have been contaminated with heavy metals. They've

contaminated with heavy metals. They've been contaminated with microplastics.

been contaminated with microplastics. I would say that salmon is one of the

I would say that salmon is one of the lowest fish that has the lowest amount

lowest fish that has the lowest amount of mercury compared to other fish. So it

of mercury compared to other fish. So it on a on a per gram basis, you're getting

on a on a per gram basis, you're getting less mercury per gram with salmon than

less mercury per gram with salmon than you would be with, you know, something

you would be with, you know, something like swordfish, for example. But but you

like swordfish, for example. But but you also have microplastics unfortunately

also have microplastics unfortunately that are now in fish. And it is

that are now in fish. And it is something that enters our body when we

something that enters our body when we eat the fish. And so I do think the fish

eat the fish. And so I do think the fish oil supplements are a good alternative

oil supplements are a good alternative because you're getting those omega-3

because you're getting those omega-3 fatty acids and you're not you're you're

fatty acids and you're not you're you're not getting some of the other bad things

not getting some of the other bad things that are in the fish.

that are in the fish. That's fascinating. I didn't really I

That's fascinating. I didn't really I didn't really think of omega-3 as being

didn't really think of omega-3 as being that important, especially as it relates

that important, especially as it relates to longevity. I always thought about it

to longevity. I always thought about it as being something that would help my

as being something that would help my brain work better today. You know,

brain work better today. You know, cognitive performance now.

cognitive performance now. Well, it does that and it also helps

Well, it does that and it also helps prevent the cognitive decline later. And

prevent the cognitive decline later. And also cardiovascular disease, that's a

also cardiovascular disease, that's a big one. So there have been some really

big one. So there have been some really large randomized control trials that

large randomized control trials that have actually given people with

have actually given people with cardiovascular disease that are on, you

cardiovascular disease that are on, you know, some sort of standard of care

know, some sort of standard of care treatment like a statin and they've

treatment like a statin and they've given them four grams a day of a

given them four grams a day of a purified form of omega-3 called EPA

purified form of omega-3 called EPA versus a placebo. And the people given

versus a placebo. And the people given the omega-3

the omega-3 had 25% less cardiovascular related

had 25% less cardiovascular related death or events like heart attacks and

death or events like heart attacks and strokes. So, it's not only like

strokes. So, it's not only like preventing, you know, we talked about

preventing, you know, we talked about all cause mortality and this association

all cause mortality and this association where you live longer. It's also helping

where you live longer. It's also helping people that already have cardiovascular

people that already have cardiovascular disease and reducing their risk of dying

disease and reducing their risk of dying from it.

from it. Right guys, going to go get Steve. The

Right guys, going to go get Steve. The guest is here. Ready?

guest is here. Ready? Come in.

Come in. Oh my god. Steve,

Oh my god. Steve, what are you doing?

what are you doing? This is uh the Bontage face mask. It's

This is uh the Bontage face mask. It's good for blemishes, wrinkles, uh clears

good for blemishes, wrinkles, uh clears up the skin. It's red light. Have you

up the skin. It's red light. Have you not used it before?

not used it before? No. I tried this before. It's um it's

No. I tried this before. It's um it's really really good. It's shines red

really really good. It's shines red light on your face which helps increase

light on your face which helps increase and boost collagen production. Actually

and boost collagen production. Actually found it out cuz the misses seen her

found it out cuz the misses seen her wearing it. She terrified me a couple of

wearing it. She terrified me a couple of nights in a row. Um I thought it was to

nights in a row. Um I thought it was to scare people with but actually it's

scare people with but actually it's really really good for your skin. So

really really good for your skin. So they are a sponsor of the podcast and uh

they are a sponsor of the podcast and uh I've been using it every day for about a

I've been using it every day for about a year and a half now.

year and a half now. Wow.

Wow. Well, Steve is great.

Well, Steve is great. Yes. And Bon Charge ships worldwide with

Yes. And Bon Charge ships worldwide with easy returns and a year-long warranty on

easy returns and a year-long warranty on all of their products. So, visit

all of their products. So, visit bondcharge.com/diary

bondcharge.com/diary for 25% off on any product sitewide. But

for 25% off on any product sitewide. But you have to order through that link.

you have to order through that link. That's boncharge.com/diary

That's boncharge.com/diary with code diary.

with code diary. When I asked you before this

When I asked you before this conversation started rolling, what

conversation started rolling, what you're really excited about at the

you're really excited about at the moment, your response to me was there

moment, your response to me was there was a few things, but one of them which

was a few things, but one of them which lit up your face was creatine.

lit up your face was creatine. Yes. And it's funny because

Yes. And it's funny because it lit up your face again.

it lit up your face again. Yeah. It's it's funny because creatine

Yeah. It's it's funny because creatine has been around for I mean ever for

has been around for I mean ever for decades and it's always been in my mind

decades and it's always been in my mind it was like one of those Jim bro things.

it was like one of those Jim bro things. I'm like I don't need to be swole.

I'm like I don't need to be swole. Yeah.

Yeah. I don't need creatine get get swole. And

I don't need creatine get get swole. And you know this is this was the thought

you know this is this was the thought for for many many years. And then over

for for many many years. And then over the last five years or so

the last five years or so the effects of creatine on the brain

the effects of creatine on the brain started to really get my interest.

started to really get my interest. anything that affects the brain I really

anything that affects the brain I really become interested in. And so that's kind

become interested in. And so that's kind of what did get me the most excited

of what did get me the most excited about about creatine, but also I started

about about creatine, but also I started doing a lot of resistance training. And

doing a lot of resistance training. And so I was like, "Okay, here I am now. I'm

so I was like, "Okay, here I am now. I'm like one of those gym guys. I'm doing

like one of those gym guys. I'm doing I'm doing the barbells. I'm doing the,

I'm doing the barbells. I'm doing the, you know, the squats and the deadlifts

you know, the squats and the deadlifts and all that." And so so why not give

and all that." And so so why not give myself some of the creatine? Well, what

myself some of the creatine? Well, what is creatine, right? Why is it important?

is creatine, right? Why is it important? You talked about earlier, you know, why

You talked about earlier, you know, why doesn't our body just make more of these

doesn't our body just make more of these things that are so beneficial? We do

things that are so beneficial? We do make creatine. We make about, I don't

make creatine. We make about, I don't know, our liver makes about 1 to three

know, our liver makes about 1 to three grams a day of creatine and our brain

grams a day of creatine and our brain also makes creatine and those are the

also makes creatine and those are the two organs that make it. Creatine gets

two organs that make it. Creatine gets consumed by other tissues like the

consumed by other tissues like the muscle is probably the one that's the

muscle is probably the one that's the greediest because creatine is stored as

greediest because creatine is stored as phosphocreatine but it's used to make

phosphocreatine but it's used to make energy essentially. So it can increase

energy essentially. So it can increase muscle mass, it can increase muscle

muscle mass, it can increase muscle strength in combination with resistance

strength in combination with resistance training because you're able to

training because you're able to regenerate and make energy faster. So,

regenerate and make energy faster. So, for example, I became interested in it

for example, I became interested in it after reading studies where people that

after reading studies where people that supplemented with creatine that were

supplemented with creatine that were engaged in resistance training were able

engaged in resistance training were able to gain more lean body mass. They were

to gain more lean body mass. They were able to gain more strength. It was

able to gain more strength. It was increasing their training volume. So,

increasing their training volume. So, you can do one to two more reps, right,

you can do one to two more reps, right, of of whatever exercise you're doing.

of of whatever exercise you're doing. And it seems to decrease the recovery

And it seems to decrease the recovery time between those those sets as well.

time between those those sets as well. So, you're able to increase your

So, you're able to increase your training volume. Well, anything that's

training volume. Well, anything that's going to in increase your training

going to in increase your training volume is going to then have the

volume is going to then have the downstream effect of, you know,

downstream effect of, you know, increasing the adaptations like

increasing the adaptations like increased muscle mass or increased

increased muscle mass or increased muscle strength. I started supplementing

muscle strength. I started supplementing with creatine about a year ago and I

with creatine about a year ago and I started supplementing with it for that

started supplementing with it for that reason, for the my training and I was

reason, for the my training and I was doing about five grams a day because

doing about five grams a day because that was really what was shown to to be

that was really what was shown to to be beneficial for muscle health in

beneficial for muscle health in combination with resistance training.

combination with resistance training. And it's important for people to realize

And it's important for people to realize that supplementing with creatine by

that supplementing with creatine by itself, without any type of resistance

itself, without any type of resistance training, isn't going to grow your

training, isn't going to grow your muscle. It's not going to make you

muscle. It's not going to make you stronger. You have to put in the effort

stronger. You have to put in the effort because what creatine is doing, it's

because what creatine is doing, it's helping you make the energy quicker,

helping you make the energy quicker, right? And that and then being able to

right? And that and then being able to make that energy quicker means that

make that energy quicker means that you're able to then do that exercise

you're able to then do that exercise better, um, harder, more of it, right?

better, um, harder, more of it, right? So, um, it's sort of sup supercharging

So, um, it's sort of sup supercharging your exercise routine.

your exercise routine. and five grams a day was like, "Okay,

and five grams a day was like, "Okay, perfect. That's what I'm doing. I'm

perfect. That's what I'm doing. I'm doing five grams a day." And definitely

doing five grams a day." And definitely noticed an effect on my training volume

noticed an effect on my training volume where I was, you know, doing more more

where I was, you know, doing more more reps. So that was like, okay, a year

reps. So that was like, okay, a year ago, I had already been aware of the

ago, I had already been aware of the effects on the brain. I thought maybe

effects on the brain. I thought maybe the five grams a day would do that. So

the five grams a day would do that. So what are the effects on the brain? Well,

what are the effects on the brain? Well, your brain also consumes a lot of

your brain also consumes a lot of energy, you know, needs a lot of energy.

energy, you know, needs a lot of energy. So it does make its own creatine. But it

So it does make its own creatine. But it turns out if you can if you can give

turns out if you can if you can give your brain more of that creatine

your brain more of that creatine particularly under a period of anything

particularly under a period of anything that's causing stress. So let's say lack

that's causing stress. So let's say lack of sleep or let's say emotional

of sleep or let's say emotional psychological stress or in my case high

psychological stress or in my case high cognitive load where you're just every

cognitive load where you're just every day learning concepts, complex things.

day learning concepts, complex things. you're trying to remember them. You're

you're trying to remember them. You're putting ideas together and coming up

putting ideas together and coming up with new hypotheses and you know, you're

with new hypotheses and you know, you're just you're just you're studying a lot

just you're just you're studying a lot and it's very cognitively demanding and

and it's very cognitively demanding and it's it's a type of stress on your

it's it's a type of stress on your brain. That's like my life, right? Um

brain. That's like my life, right? Um under this condition of stress,

under this condition of stress, depression is another one. That's a

depression is another one. That's a stress on your brain or neurodeenerative

stress on your brain or neurodeenerative disease. That's a stress on your brain.

disease. That's a stress on your brain. So any kind of stressful condition,

So any kind of stressful condition, that's where creatine shines in the

that's where creatine shines in the brain. I would argue that I mean all of

brain. I would argue that I mean all of us who who has the perfect amount of

us who who has the perfect amount of sleep never has stress nobody right

sleep never has stress nobody right there's always some sort of stress in

there's always some sort of stress in the background. So um that's when I was

the background. So um that's when I was like okay so if you're the perfect

like okay so if you're the perfect person you have no stress you get the

person you have no stress you get the perfect amount of sleep every night your

perfect amount of sleep every night your brain makes enough creatine to kind of

brain makes enough creatine to kind of do what it needs to do. I know that I'm

do what it needs to do. I know that I'm constantly under stress. So um I'm like

constantly under stress. So um I'm like okay well I think I need a boost. And

okay well I think I need a boost. And this is where a lot of very interesting

this is where a lot of very interesting studies have come out of many different

studies have come out of many different labs. Um, some out of Germany that

labs. Um, some out of Germany that looked at the dose of creatine and how

looked at the dose of creatine and how it increases creatine levels in the

it increases creatine levels in the brain. And this is why I now supplement

brain. And this is why I now supplement with 10 grams a day. So the study out of

with 10 grams a day. So the study out of Germany

Germany found that five grams a day of creatine,

found that five grams a day of creatine, if you're supplementing with five grams

if you're supplementing with five grams a day, your muscles are greedily

a day, your muscles are greedily consuming it. Particularly if you're

consuming it. Particularly if you're working out, they want it. They want it.

working out, they want it. They want it. after about five grams a day, especially

after about five grams a day, especially over a few months, like you're you're

over a few months, like you're you're saturating your muscle and that's

saturating your muscle and that's enough, right? Anything above that kind

enough, right? Anything above that kind of spills over to the brain. And so they

of spills over to the brain. And so they what this German study found was that 10

what this German study found was that 10 grams of creatine increased creatine

grams of creatine increased creatine levels in several different regions of

levels in several different regions of the brain. And that was probably the

the brain. And that was probably the most exciting, you know, I would say

most exciting, you know, I would say evidence that supplementing higher than

evidence that supplementing higher than five grams a day was actually doing

five grams a day was actually doing something in terms of getting creatine

something in terms of getting creatine into the brain.

into the brain. There have now been a variety of studies

There have now been a variety of studies that have looked at different outcomes,

that have looked at different outcomes, right? So, if you supplement with 10

right? So, if you supplement with 10 grams of creatine or even go higher than

grams of creatine or even go higher than that, like 20 grams of creatine, how

that, like 20 grams of creatine, how does that affect cognitive function,

does that affect cognitive function, right? And so, um some of these studies

right? And so, um some of these studies have been been done by uh Dr. Darren

have been been done by uh Dr. Darren Kandow. He's um at the University of

Kandow. He's um at the University of Regina in Canada and it's looked they've

Regina in Canada and it's looked they've looked at things like sleep deprivation

looked at things like sleep deprivation and it's been found that if you take

and it's been found that if you take someone and you sleep deprive them for

someone and you sleep deprive them for 21 hours and give them about 25 to 30

21 hours and give them about 25 to 30 grams of creatine, it completely negates

grams of creatine, it completely negates the cognitive deficits of sleep

the cognitive deficits of sleep deprivation. Actually, not only does it

deprivation. Actually, not only does it negate the cognitive deficits of sleep

negate the cognitive deficits of sleep deprivation, it makes people function

deprivation, it makes people function better than if they were well-rested.

better than if they were well-rested. That's where I was like, wait a minute,

That's where I was like, wait a minute, there's many times when I'm traveling,

there's many times when I'm traveling, I'm jet-lagged. Uh lots of times when

I'm jet-lagged. Uh lots of times when I'm sleep deprived and I have to be

I'm sleep deprived and I have to be doing a podcast or a presentation,

doing a podcast or a presentation, whatever. And in those situations, I go

whatever. And in those situations, I go up from my 10 grams to more like 20

up from my 10 grams to more like 20 grams. Like today for example, I wasn't

grams. Like today for example, I wasn't really sleepdeprived, but you know,

really sleepdeprived, but you know, there was a lot of high cognitive

there was a lot of high cognitive demand. This is a long podcast. There's

demand. This is a long podcast. There's all that stuff. And so I went up to 20

all that stuff. And so I went up to 20 grams today on my creatine. And I Well,

grams today on my creatine. And I Well, I will say even at the 10 grams for me,

I will say even at the 10 grams for me, we were talking about this with respect

we were talking about this with respect to being in ketosis.

to being in ketosis. I don't feel that mid-afternoon crash

I don't feel that mid-afternoon crash when I have the creatine. Not being on a

when I have the creatine. Not being on a ketogenic diet, not being in ketosis.

ketogenic diet, not being in ketosis. It's very clear for me and I've done

It's very clear for me and I've done this where sometimes I only do five

this where sometimes I only do five grams and then if I do that I'll notice

grams and then if I do that I'll notice I'm like why am I tired right now? So

I'm like why am I tired right now? So there's something interesting and maybe

there's something interesting and maybe it's placebo. I'm going to throw that

it's placebo. I'm going to throw that out there. Very possible. But I don't

out there. Very possible. But I don't know maybe the creatine is again it's

know maybe the creatine is again it's able to regenerate that energy quicker

able to regenerate that energy quicker and so that's also beneficial for the

and so that's also beneficial for the brain. And now I I would say all these

brain. And now I I would say all these creatine researchers a lot of them are

creatine researchers a lot of them are shifting to the brain. And it used to be

shifting to the brain. And it used to be all muscle focused and now people are

all muscle focused and now people are super interested in what creatine is

super interested in what creatine is doing to the brain, especially if you're

doing to the brain, especially if you're supplementing with more of it. And you

supplementing with more of it. And you know, this is important for people that

know, this is important for people that are under a stressful situation, but

are under a stressful situation, but also for vegans because creatine is

also for vegans because creatine is found in food, mostly in animal products

found in food, mostly in animal products like meat and poultry and fish, dairy. A

like meat and poultry and fish, dairy. A lot of vegans don't eat that. And I've

lot of vegans don't eat that. And I've had so many of my vegan friends,

had so many of my vegan friends, I've got them on the creatine, and it's

I've got them on the creatine, and it's changed their lives. I mean, they're

changed their lives. I mean, they're like, "This is like incredible." You

like, "This is like incredible." You know, can you imagine someone who's not

know, can you imagine someone who's not getting any creatine from their diet

getting any creatine from their diet because they eat no meat and all of a

because they eat no meat and all of a sudden they start supplementing with 5,

sudden they start supplementing with 5, 10 grams of creatine and it's like they

10 grams of creatine and it's like they have energy. Some people say they they

have energy. Some people say they they require less sleep, which is kind of

require less sleep, which is kind of interesting. That's kind of a comment

interesting. That's kind of a comment I've heard many, many times from people

I've heard many, many times from people is that it's like their brain doesn't

is that it's like their brain doesn't need as much sleep. They have more

need as much sleep. They have more energy. So, um, I've been a big fan of

energy. So, um, I've been a big fan of the creatine, um, not only for the

the creatine, um, not only for the muscle, especially because, you know,

muscle, especially because, you know, working out is something that's very

working out is something that's very important, but for the brain as well.

important, but for the brain as well. I always thought of creatine as

I always thought of creatine as something that you you took and you kind

something that you you took and you kind of had to load up on, and then over a

of had to load up on, and then over a couple of weeks or months, the effects

couple of weeks or months, the effects would kick in. But you're telling me

would kick in. But you're telling me that if I had creatine in the morning,

that if I had creatine in the morning, that same day, I would experience

that same day, I would experience potentially improved cognition if I have

potentially improved cognition if I have a big enough dose.

a big enough dose. Yes. So, um, great question. A lot of

Yes. So, um, great question. A lot of studies that have been done that you're

studies that have been done that you're referring to have been done in the

referring to have been done in the context of exercise and muscular

context of exercise and muscular performance. And the reason why people

performance. And the reason why people have to load up on like they do a

have to load up on like they do a loading phase, let's say 20 grams and

loading phase, let's say 20 grams and then they go down to this sort of

then they go down to this sort of maintenance phase of five grams is

maintenance phase of five grams is because it takes I don't know I think

because it takes I don't know I think it's about a month or so before you can

it's about a month or so before you can saturate your muscular stores of

saturate your muscular stores of creatine. And then

creatine. And then what does that mean? It means that um

what does that mean? It means that um the creatine which is actually stored in

the creatine which is actually stored in your muscle as phosphocreatine is there

your muscle as phosphocreatine is there and ready to be used to make energy. So

and ready to be used to make energy. So so it takes again it takes about a month

so it takes again it takes about a month or so to do that unless you are really

or so to do that unless you are really giving your muscles a high dose right.

giving your muscles a high dose right. So the five grams a day it only it can

So the five grams a day it only it can only do it for so many days and then

only do it for so many days and then finally you get saturated. When you do

finally you get saturated. When you do this loading phase you kind of just

this loading phase you kind of just accelerate that whole process. And so

accelerate that whole process. And so that's why when people are doing these

that's why when people are doing these experiments where they want to test the

experiments where they want to test the effects of creatine, they want they want

effects of creatine, they want they want the participants to have really high

the participants to have really high levels of creatine in their muscles

levels of creatine in their muscles quick because they don't want to do a

quick because they don't want to do a month-long experiment, right? They want

month-long experiment, right? They want the experiment to be like a couple of

the experiment to be like a couple of weeks or a week. So that was kind of the

weeks or a week. So that was kind of the whole concept behind this loading phase.

whole concept behind this loading phase. If you're not someone who's going to

If you're not someone who's going to some kind of competition, you know, like

some kind of competition, you know, like your CrossFit games or something, you

your CrossFit games or something, you don't really need to do that loading

don't really need to do that loading phase if you've already been

phase if you've already been supplementing with five grams a day for

supplementing with five grams a day for like a month. When it comes to the

like a month. When it comes to the brain, what's happening if you get above

brain, what's happening if you get above that five grams, that's pretty much all

that five grams, that's pretty much all consumed by the muscle. You're having

consumed by the muscle. You're having some leftover in circulation and the

some leftover in circulation and the brain takes it up and it takes it up,

brain takes it up and it takes it up, right? When it re what it really shines

right? When it re what it really shines is under that stressful condition, which

is under that stressful condition, which again for me, I feel like every day is

again for me, I feel like every day is this is is like cognitively demanding

this is is like cognitively demanding for me because I'm constantly, you know,

for me because I'm constantly, you know, learning new material or learning new

learning new material or learning new information or working on things, right?

information or working on things, right? And so there's a lot of cognitive stress

And so there's a lot of cognitive stress on my brain. And so I feel like I'm

on my brain. And so I feel like I'm constantly under that stress. And that's

constantly under that stress. And that's where getting the creatine in your brain

where getting the creatine in your brain helps you make that energy quicker. And

helps you make that energy quicker. And so that's why like I've done I've had,

so that's why like I've done I've had, you know, been jetlagged and have have

you know, been jetlagged and have have to give a talk at you, you know, like

to give a talk at you, you know, like 5:00 a.m. in the morning, my my

5:00 a.m. in the morning, my my biological time after not getting sleep.

biological time after not getting sleep. And I've done like 25 grams of creatine.

And I've done like 25 grams of creatine. And it it's insane how much it helps me.

And it it's insane how much it helps me. Again, it could be placebo because I'm

Again, it could be placebo because I'm anticipating that effect, which is fine.

anticipating that effect, which is fine. Placebo is a real thing. It's great. I'm

Placebo is a real thing. It's great. I'm all about it. But there's some evidence

all about it. But there's some evidence also that this works, right? That the

also that this works, right? That the creatine is helping with under that

creatine is helping with under that sleep deprivation and that stressful

sleep deprivation and that stressful condition.

condition. I was reading about a study in 2025

I was reading about a study in 2025 where they

where they gave creatine to people that had

gave creatine to people that had depressive symptoms alongside CBT

depressive symptoms alongside CBT training. And the people that had

training. And the people that had creatine and the cognitive behavioral

creatine and the cognitive behavioral therapy training experienced a greater

therapy training experienced a greater improvement in their depression symptoms

improvement in their depression symptoms than those who just received the

than those who just received the cognitive behavioral therapy, which is

cognitive behavioral therapy, which is which is incredible.

which is incredible. It's fascinating. I mean, depression is

It's fascinating. I mean, depression is a type of brain stress, right? I mean,

a type of brain stress, right? I mean, we know inflammation plays a role in in

we know inflammation plays a role in in depression. We know oxidative stress

depression. We know oxidative stress plays a role in depression. And there

plays a role in depression. And there have now been some animal studies that

have now been some animal studies that have shown creatine is somehow having an

have shown creatine is somehow having an anti-inflammatory effect. I that hasn't

anti-inflammatory effect. I that hasn't all been worked out. So I don't know if

all been worked out. So I don't know if it's all just the energy component of

it's all just the energy component of it. It could also be this other sort of

it. It could also be this other sort of newly identified role that creatine's

newly identified role that creatine's playing in sort of having an

playing in sort of having an anti-inflammatory effect. And I don't

anti-inflammatory effect. And I don't know much enough about that. I don't

know much enough about that. I don't know that there's enough even known

know that there's enough even known about that, but I do know that it

about that, but I do know that it exists. And it's fascinating because

exists. And it's fascinating because again I think where creatine really

again I think where creatine really shines in the brain and it's been shown

shines in the brain and it's been shown study after study is under some kind of

study after study is under some kind of stressful condition depression or sleep

stressful condition depression or sleep deprivation or there's a new study that

deprivation or there's a new study that came out it was published I don't know a

came out it was published I don't know a month ago or so showing that it was a

month ago or so showing that it was a very small pilot study and I want to

very small pilot study and I want to caveat this there was no placebo control

caveat this there was no placebo control but it did show that giving people with

but it did show that giving people with Alzheimer's disease creatine I believe

Alzheimer's disease creatine I believe it was 20 grams a day did improve their

it was 20 grams a day did improve their cognition. And so again, this is a whole

cognition. And so again, this is a whole new field where now we're looking at

new field where now we're looking at creatine in the brain, not just the gym

creatine in the brain, not just the gym bros and not just the muscular effects,

bros and not just the muscular effects, but in the brain and how it's affecting

but in the brain and how it's affecting the brain and being beneficial for

the brain and being beneficial for cognition, for brain aging, for

cognition, for brain aging, for depression.

depression. Is there a link or an association with

Is there a link or an association with cancer outcomes in creatine? Wondering

cancer outcomes in creatine? Wondering because I was there was there was a

because I was there was there was a study that I was looking at earlier.

study that I was looking at earlier. Yeah, this one it says a a 2025 study of

Yeah, this one it says a a 2025 study of 25,000 people each found that for each

25,000 people each found that for each additional 0.09 grams of creatine over a

additional 0.09 grams of creatine over a two-day average was linked to a 14%

two-day average was linked to a 14% reduction in cancer risk.

reduction in cancer risk. Right.

Right. Which was in the Frontiers Journal and

Which was in the Frontiers Journal and reported by the BBC.

reported by the BBC. Yeah. That it's it's like a new

Yeah. That it's it's like a new unexplored, you know, association here

unexplored, you know, association here where it's like I I don't know why

where it's like I I don't know why creatine is doing it. Is it the

creatine is doing it. Is it the anti-inflammatory effect? Is it who

anti-inflammatory effect? Is it who knows? But again, I mean that I I was

knows? But again, I mean that I I was aware of that study and it's like a

aware of that study and it's like a whole new area that needs to be explored

whole new area that needs to be explored where you know some people were worried

where you know some people were worried about creatine actually causing cancer.

about creatine actually causing cancer. I've actually had people ask me that

I've actually had people ask me that question and it's actually the opposite

question and it's actually the opposite where it seems to be reducing cancer

where it seems to be reducing cancer risk.

risk. The some of the other sort of

The some of the other sort of misconceptions around creatine are that

misconceptions around creatine are that it's going to I mean there was this

it's going to I mean there was this stereotype that people take it they get

stereotype that people take it they get massive muscles and they become bloated.

massive muscles and they become bloated. So I think that put a lot of women off

So I think that put a lot of women off in particular according to some research

in particular according to some research that we actually did just to understand

that we actually did just to understand perceptions of creatine in my investment

perceptions of creatine in my investment fund. But the other one was hair loss.

fund. But the other one was hair loss. People think there's some sort of

People think there's some sort of association with hair loss. I.e. if you

association with hair loss. I.e. if you take creatine you're more likely to lose

take creatine you're more likely to lose your hair.

your hair. Right. So there was this one study that

Right. So there was this one study that was published I don't even know how many

was published I don't even know how many decades ago. Maybe you can pull it up

decades ago. Maybe you can pull it up but it was in rugby players I believe

but it was in rugby players I believe and these rugby players that were given

and these rugby players that were given I I believe it was a high dose. Maybe it

I I believe it was a high dose. Maybe it was 20 grams. I can't remember the exact

was 20 grams. I can't remember the exact dose but um they had increased levels of

dose but um they had increased levels of dihydrotestosterone

dihydrotestosterone DHT which is something that is linked to

DHT which is something that is linked to androgenic alipcia. So this would be you

androgenic alipcia. So this would be you know basically your the the DHT can

know basically your the the DHT can affect the hair follicle and keep it in

affect the hair follicle and keep it in this like stunted phase where it's not

this like stunted phase where it's not growing and so that can cause hair loss.

growing and so that can cause hair loss. And that one study didn't measure hair

And that one study didn't measure hair loss. It just again looked at the the

loss. It just again looked at the the DHT, the dihydrotestosterone levels.

DHT, the dihydrotestosterone levels. It's never been replicated. There's

It's never been replicated. There's after so many decades, it's never had

after so many decades, it's never had any animal evidence showing that this

any animal evidence showing that this actually causes hair loss. Nothing has

actually causes hair loss. Nothing has really come up showing that this is

really come up showing that this is something to be concerned about. So, I

something to be concerned about. So, I take it as, okay, it's like a one-off

take it as, okay, it's like a one-off thing. Who knows what was going on here?

thing. Who knows what was going on here? But like, you would think if it was

But like, you would think if it was real, it would be replicated after when

real, it would be replicated after when was it published? 2009

was it published? 2009 2009.

2009. Yeah. So, it was a group of rugby

Yeah. So, it was a group of rugby players. They were given 25 grams a day

players. They were given 25 grams a day of of creatine. Um, but there was

of of creatine. Um, but there was actually a study, a randomized control

actually a study, a randomized control trial done in 2025, this year with 45

trial done in 2025, this year with 45 resistant trained men all given five

resistant trained men all given five grams a day of creatine over 12 weeks.

grams a day of creatine over 12 weeks. And there was no significant difference

And there was no significant difference found in their hair outcomes or DHT

found in their hair outcomes or DHT versus placebo.

versus placebo. There we go. When was that published?

There we go. When was that published? 2025.

2025. Oh, this year. randomized control

Oh, this year. randomized control of

of med. Well, I mean to get to get also to

med. Well, I mean to get to get also to your your other point about the water

your your other point about the water weight gain. I know this is a real thing

weight gain. I know this is a real thing because also several of my my

because also several of my my girlfriends were concerned about this as

girlfriends were concerned about this as well. And it's funny, you know, creatine

well. And it's funny, you know, creatine does bring water into the cell and but

does bring water into the cell and but that's actually a it's not a bad thing,

that's actually a it's not a bad thing, right? And it you're really not going to

right? And it you're really not going to get a big gain in weight. I mean, I

get a big gain in weight. I mean, I can't imagine. There's nothing more than

can't imagine. There's nothing more than like two pounds,

like two pounds, you know, if if if anything at all. So,

you know, if if if anything at all. So, I do think that is sort of uh something

I do think that is sort of uh something that's I don't it's a it's a it's a fear

that's I don't it's a it's a it's a fear that's not justified in my opinion. I

that's not justified in my opinion. I mean, you lose you you gain, you know,

mean, you lose you you gain, you know, four pounds of water weight when you're

four pounds of water weight when you're on your menstrual cycle.

on your menstrual cycle. Yeah. You mentioned fasting.

Yeah. You mentioned fasting. Yeah. There's been lots of conversation

Yeah. There's been lots of conversation around fasting, around whether it's

around fasting, around whether it's good, bad, how long to fast, or whether

good, bad, how long to fast, or whether just restricting your calories is the

just restricting your calories is the same as fasting. A lot of people talk

same as fasting. A lot of people talk about autophagy. My girlfriend talks

about autophagy. My girlfriend talks about water fasting. What is your

about water fasting. What is your perspective on the role of fasting, how

perspective on the role of fasting, how we should do it, if we should do it,

we should do it, if we should do it, when we should do it, who should do it?

when we should do it, who should do it? I think it depends on what your goal is.

I think it depends on what your goal is. So you mentioned people talk about

So you mentioned people talk about calorie restriction and really you know

calorie restriction and really you know is the fasting just about the calorie

is the fasting just about the calorie restriction and I think when it comes to

restriction and I think when it comes to weight loss losing losing weight

weight loss losing losing weight predominantly hopefully fat not muscle

predominantly hopefully fat not muscle then calorie restriction is the main

then calorie restriction is the main thing to do here and intermittent

thing to do here and intermittent fasting is sort of a tool to get you

fasting is sort of a tool to get you there. In other words, people that are

there. In other words, people that are doing intermittent fasting tend to eat

doing intermittent fasting tend to eat fewer calories. And that's been shown in

fewer calories. And that's been shown in several studies, even if they aren't

several studies, even if they aren't counting their calories because they are

counting their calories because they are limited in the amount of time they're

limited in the amount of time they're eating and then they're fasting for a

eating and then they're fasting for a longer period of time. They end up just

longer period of time. They end up just consuming naturally fewer calories.

consuming naturally fewer calories. Being in a calorie deficit, is that

Being in a calorie deficit, is that going to put you into the ketogenic

going to put you into the ketogenic state that you get from not fasting?

state that you get from not fasting? No. Not if not necessarily. No, it's

No. Not if not necessarily. No, it's not. So you can be in a calorie deficit,

not. So you can be in a calorie deficit, but it it depends, right? So when you're

but it it depends, right? So when you're when you're in the fasted state, what's

when you're in the fasted state, what's important here is you're activating a

important here is you're activating a bunch of pathways that don't become

bunch of pathways that don't become active when you're in a fed state. And

active when you're in a fed state. And there's a lot of biochemical reactions

there's a lot of biochemical reactions that sort of dictate all that. But you

that sort of dictate all that. But you mentioned autophagy, right? And and

mentioned autophagy, right? And and that's the big one, and that's happening

that's the big one, and that's happening only when you're really in a fasted

only when you're really in a fasted state.

state. What is it?

What is it? There's different types of it. So

There's different types of it. So generally speaking, it's the clearing

generally speaking, it's the clearing out of damaged stuff within your cell.

out of damaged stuff within your cell. So what is damaged stuff? It can be

So what is damaged stuff? It can be protein aggregates. For example, if we

protein aggregates. For example, if we think about in neurons, amaloid beta

think about in neurons, amaloid beta protein aggregates. So autophagy could

protein aggregates. So autophagy could play a role in clearing that out.

play a role in clearing that out. The plaques and stuff you get in your

The plaques and stuff you get in your brain.

brain. Exactly. But you also get plaques in

Exactly. But you also get plaques in your cardiovascular system. So autophagy

your cardiovascular system. So autophagy can play a role in clearing that out. Um

can play a role in clearing that out. Um but it also can be fragments of DNA. It

but it also can be fragments of DNA. It can be, you know, all all sorts of gunk

can be, you know, all all sorts of gunk and stuff that just can accumulate

and stuff that just can accumulate inside of your cell. And so you're kind

inside of your cell. And so you're kind of getting rid of that. Also, it can be

of getting rid of that. Also, it can be even on the level of, let's say,

even on the level of, let's say, it's the organal level. So you can

it's the organal level. So you can actually have your mitochondria. We

actually have your mitochondria. We talked about mitochondria being the

talked about mitochondria being the major source of energy inside of our

major source of energy inside of our cells. Mitochondria are very important

cells. Mitochondria are very important for the health of all of our cells, our

for the health of all of our cells, our neurons, our muscle, because they

neurons, our muscle, because they produce energy. But mitochondria also

produce energy. But mitochondria also accumulate a lot of damage quite easily

accumulate a lot of damage quite easily because they produce energy and they use

because they produce energy and they use oxygen to do that. They make a lot of

oxygen to do that. They make a lot of what's called reactive oxygen species.

what's called reactive oxygen species. So these are things that can really

So these are things that can really react with our DNA with proteins inside

react with our DNA with proteins inside of our our cells with with um lipids. So

of our our cells with with um lipids. So the cell membranes. So your mitochondria

the cell membranes. So your mitochondria don't really have a repair system like

don't really have a repair system like our DNA does. So we have DNA repair

our DNA does. So we have DNA repair enzymes that can repair damage to our

enzymes that can repair damage to our DNA, right? That's where magnesium comes

DNA, right? That's where magnesium comes in. magnesium is required for these

in. magnesium is required for these enzymes to be activated to repair damage

enzymes to be activated to repair damage to our DNA to prevent cancer. Our

to our DNA to prevent cancer. Our mitochondria don't have that kind of

mitochondria don't have that kind of repair system. They have another repair

repair system. They have another repair system and one of it is what's called

system and one of it is what's called mphagy which is kind of a subp part of

mphagy which is kind of a subp part of autophagy and it's where the

autophagy and it's where the mitochondria they accumulate damage. you

mitochondria they accumulate damage. you can essentially

can essentially take that mitochondria and get rid of

take that mitochondria and get rid of it, right? Or a piece of that

it, right? Or a piece of that mitochondria that damage and get rid of

mitochondria that damage and get rid of it through this sort of autoagy type of

it through this sort of autoagy type of thing, but it's called mopagy. And that

thing, but it's called mopagy. And that happens with other types of what are

happens with other types of what are called organels within our cells. So

called organels within our cells. So this autophagy process, this autophagy

this autophagy process, this autophagy is sort of a general term, but it's

is sort of a general term, but it's essentially the cleaning out of damage.

essentially the cleaning out of damage. It's the repair process for damage. And

It's the repair process for damage. And it's something that happens most the

it's something that happens most the time when we're in a fasted state, which

time when we're in a fasted state, which typically happens when we're sleeping.

typically happens when we're sleeping. How long do do I have to be in a fasted

How long do do I have to be in a fasted state for?

state for? I mean, it depends. I would say

I mean, it depends. I would say that we haven't really worked that out

that we haven't really worked that out great in humans because people aren't

great in humans because people aren't measure measuring biomarkers of

measure measuring biomarkers of autophagy in humans. There have been

autophagy in humans. There have been some studies that have looked at being

some studies that have looked at being in a fasted state for like 16 hours. And

in a fasted state for like 16 hours. And essentially once you get once you break

essentially once you get once you break through that part of depleting all your

through that part of depleting all your liver glycogen that's an important you

liver glycogen that's an important you know precursor for activating autophagy.

know precursor for activating autophagy. So I mentioned earlier that happens

So I mentioned earlier that happens after about 12 hours right so as you get

after about 12 hours right so as you get to 12 13 14 15 16 hours then you're

to 12 13 14 15 16 hours then you're probably getting to that state of

probably getting to that state of autophagy. Um however there's such

autophagy. Um however there's such limited evidence evidence on that in

limited evidence evidence on that in humans. A lot of it comes from animal

humans. A lot of it comes from animal studies. With that caveat, I will say

studies. With that caveat, I will say that you can get a lot of benefits. So,

that you can get a lot of benefits. So, some of the metabolic benefits from

some of the metabolic benefits from fasting include improved glucose levels,

fasting include improved glucose levels, improved um blood pressure regulation,

improved um blood pressure regulation, metabolic effects, improved for example,

metabolic effects, improved for example, weight loss. Right? Now, can you get all

weight loss. Right? Now, can you get all of that from just doing caloric

of that from just doing caloric restriction versus doing t like this

restriction versus doing t like this intermittent fasting? Right? You can get

intermittent fasting? Right? You can get a lot of it, but there have been studies

a lot of it, but there have been studies showing that doing doing this sort of

showing that doing doing this sort of intermittent fasting is beneficial uh

intermittent fasting is beneficial uh for some of these metabolic parameters

for some of these metabolic parameters outside of the caloric being in a

outside of the caloric being in a caloric deficit.

caloric deficit. What does that mean? Metabolic

What does that mean? Metabolic parameters

parameters again glucose regulation, blood

again glucose regulation, blood pressure, your blood pressure control as

pressure, your blood pressure control as well. So these things have been shown in

well. So these things have been shown in in people that are doing timerestricted

in people that are doing timerestricted eating. So they're basically doing a

eating. So they're basically doing a type of intermittent fasting where

type of intermittent fasting where especially if they're doing a really

especially if they're doing a really compressed window. So they're eating all

compressed window. So they're eating all their food within six hours and then

their food within six hours and then fasting for like 18 hours.

fasting for like 18 hours. That's really beneficial, right? Because

That's really beneficial, right? Because and even if they have the same amount of

and even if they have the same amount of calories as people that are calorically

calories as people that are calorically restricted, they've compared those

restricted, they've compared those head-to-head. people that are doing the

head-to-head. people that are doing the fasting have better improvements in

fasting have better improvements in their glucose regulation, better

their glucose regulation, better improvements in in um their blood

improvements in in um their blood pressure than people that are even still

pressure than people that are even still eating fewer calories but not doing the

eating fewer calories but not doing the fasting component.

fasting component. So, what would you recommend for the

So, what would you recommend for the average person? I asked you earlier on

average person? I asked you earlier on to give me a a sort of a perfect uh

to give me a a sort of a perfect uh a perfect prescription of what I should

a perfect prescription of what I should do in terms of fasting

do in terms of fasting on a daily basis. Do you think I should

on a daily basis. Do you think I should have eating uh sort of fasted windows

have eating uh sort of fasted windows of, you know, 12 to 20 hours?

of, you know, 12 to 20 hours? You know, I think it really depends on

You know, I think it really depends on what you're looking for. And personally,

what you're looking for. And personally, if you are wanting to have this more

if you are wanting to have this more autophagy kind of potentially autophagy

autophagy kind of potentially autophagy activation where you're you're clearing

activation where you're you're clearing away stuff within your cells. Again, we

away stuff within your cells. Again, we don't really know the hard number yet,

don't really know the hard number yet, but I would say yeah, you probably want

but I would say yeah, you probably want to be around a 16

to be around a 16 hour window of not eating.

hour window of not eating. What do you do?

What do you do? I mean, it depends on the day, you know,

I mean, it depends on the day, you know, on an optimal day.

on an optimal day. Most of the time, I'm I'm probably

Most of the time, I'm I'm probably eating all of my food within a 10-hour

eating all of my food within a 10-hour window. And so, I'm fasted for 14 hours,

window. And so, I'm fasted for 14 hours, but optimally, like it all depends on my

but optimally, like it all depends on my family and like eating dinner with my

family and like eating dinner with my family and what's going on.

family and what's going on. Do you ever do longer fasts? I don't do

Do you ever do longer fasts? I don't do I mean I would say a a day is like the

I mean I would say a a day is like the longest that I do but I do a lot of

longest that I do but I do a lot of exercise on top of that and so you can

exercise on top of that and so you can kind of kick yourself into that

kind of kick yourself into that autophagy state a little bit more

autophagy state a little bit more because it's kind of like we talked

because it's kind of like we talked about this it's a way of sort of

about this it's a way of sort of supercharging your ketosis and so if

supercharging your ketosis and so if you're exercising and fasting um that

you're exercising and fasting um that kind of supercharges that whole

kind of supercharges that whole autophagy system as well but um it I do

autophagy system as well but um it I do think it's a kind of an interesting idea

think it's a kind of an interesting idea uh to do some longer fasts maybe once a

uh to do some longer fasts maybe once a year, once a quarter depending

year, once a quarter depending why

why because you are activating that repair

because you are activating that repair process. Now you have to do resistance

process. Now you have to do resistance training because you don't want to lose

training because you don't want to lose muscle mass. Protein is important. It's

muscle mass. Protein is important. It's one of the signals for you know muscle

one of the signals for you know muscle protein synthesis which is essential for

protein synthesis which is essential for you know gaining muscle mass and

you know gaining muscle mass and maintaining muscle mass. Right.

maintaining muscle mass. Right. So after a fast you want to break the

So after a fast you want to break the fast with something protein richch.

fast with something protein richch. Absolutely. Definitely protein rich for

Absolutely. Definitely protein rich for sure. Um, but I think also during a fast

sure. Um, but I think also during a fast if you can do some kind of you want to

if you can do some kind of you want to you want to stimulate your muscles with

you want to stimulate your muscles with mechanical force because that's the

mechanical force because that's the other signal to stimulate muscle protein

other signal to stimulate muscle protein synthesis. And so I I think one of the

synthesis. And so I I think one of the biggest concerns people had with fasting

biggest concerns people had with fasting and this was over the last 5 years or so

and this was over the last 5 years or so is that studies have shown people that

is that studies have shown people that undergo intermittent fasting tend to

undergo intermittent fasting tend to lose muscle mass because they're eating

lose muscle mass because they're eating fewer meals. they're not getting as much

fewer meals. they're not getting as much protein and perhaps they're not doing

protein and perhaps they're not doing resistance training. Now, there have

resistance training. Now, there have been other studies that have looked at

been other studies that have looked at people doing intermittent fasting and

people doing intermittent fasting and resistance training and they don't lose

resistance training and they don't lose muscle mass because they are doing

muscle mass because they are doing they're getting that mechanical

they're getting that mechanical stimulation of their of their muscles

stimulation of their of their muscles which is preventing the loss of muscle

which is preventing the loss of muscle mass. And so, I think the take-home here

mass. And so, I think the take-home here is if you are doing intermittent

is if you are doing intermittent fasting, you want to make sure you're

fasting, you want to make sure you're getting all your protein, 1.6 1.2 to 1.6

getting all your protein, 1.6 1.2 to 1.6 six grams of protein per kilogram body

six grams of protein per kilogram body weight per day depending on how much

weight per day depending on how much you're resistance training. And you also

you're resistance training. And you also you want to make sure you're getting

you want to make sure you're getting your protein in that small window that

your protein in that small window that you're eating. And you want to make sure

you're eating. And you want to make sure that you're doing resistance training as

that you're doing resistance training as well. Those are two really important

well. Those are two really important things if you are going to do

things if you are going to do intermittent fasting.

intermittent fasting. There was a study I read which is linked

There was a study I read which is linked to that which said linked to that but

to that which said linked to that but sort of adjacent that says uh in in nine

sort of adjacent that says uh in in nine human trials they found that 23% of

human trials they found that 23% of people enjoyed better sleep after

people enjoyed better sleep after intermittent fasting. which I thought

intermittent fasting. which I thought was interesting.

was interesting. Yeah, cause causation is obviously hard

Yeah, cause causation is obviously hard to establish there, but

to establish there, but Right. I I think and that brings us to

Right. I I think and that brings us to this other sort of aspect of

this other sort of aspect of intermittent fasting, which is

intermittent fasting, which is timerestricted eating. Essentially, what

timerestricted eating. Essentially, what what's the best thing to do is really

what's the best thing to do is really you want to you want to eat within an

you want to you want to eat within an earlier time window. And there's a lot

earlier time window. And there's a lot of reasons for that. One of them is that

of reasons for that. One of them is that when you eat later in the day, let's say

when you eat later in the day, let's say 8 o'clock at night, nine o'clock at

8 o'clock at night, nine o'clock at night, your body is starting starting to

night, your body is starting starting to naturally make melatonin.

naturally make melatonin. That's a hormone that's involved in

That's a hormone that's involved in helping you get sleepy. Well, melatonin

helping you get sleepy. Well, melatonin also inhibits the production of insulin.

also inhibits the production of insulin. And so you basically

And so you basically will have elevated blood glucose levels

will have elevated blood glucose levels when you're eating later in the day

when you're eating later in the day because you're you're less you're you're

because you're you're less you're you're basically less gluc your your glucose

basically less gluc your your glucose regulation is impaired somewhat, right?

regulation is impaired somewhat, right? So it's better to try to eat your food

So it's better to try to eat your food earlier in the day, but then there's

earlier in the day, but then there's also this this area of you want to

also this this area of you want to probably stop eating like 3 hours before

probably stop eating like 3 hours before your natural bedtime. And that does

your natural bedtime. And that does affect sleep. So, if you think about it,

affect sleep. So, if you think about it, when you're sleeping, you don't want to

when you're sleeping, you don't want to be digesting. Like, there's all these

be digesting. Like, there's all these things that are activated during

things that are activated during digestion, and that's going to affect

digestion, and that's going to affect the way you sleep. And so, there are

the way you sleep. And so, there are some interesting studies that have found

some interesting studies that have found that people sleep better if they stop

that people sleep better if they stop eating at least three hours before bed.

eating at least three hours before bed. That is something that I do try to do

That is something that I do try to do almost daily. And um it's also something

almost daily. And um it's also something that was very interesting. I think a

that was very interesting. I think a friend of mine, Dr. Dr. Sachin Panda at

friend of mine, Dr. Dr. Sachin Panda at the Sulkq Institute was one of the first

the Sulkq Institute was one of the first people to observe that. He's got this

people to observe that. He's got this this app that he um has called my

this app that he um has called my circadian clock and he used he's used

circadian clock and he used he's used this app over the years for clinical

this app over the years for clinical trials where people will take a picture

trials where people will take a picture of their food and it timestamps the

of their food and it timestamps the foods that he knows what time they're

foods that he knows what time they're eating and when they stop eating.

eating and when they stop eating. And and people that are part of this

And and people that are part of this trial started to send him comments

trial started to send him comments going, "Oh, I stopped eating earlier and

going, "Oh, I stopped eating earlier and all of a sudden my sleep is better." And

all of a sudden my sleep is better." And after you start to get about 10, 20, 30

after you start to get about 10, 20, 30 people making the same comment, you

people making the same comment, you start to go, wait a minute, there's

start to go, wait a minute, there's something here, right? And so I think he

something here, right? And so I think he was one of the first people to actually

was one of the first people to actually um observe that that correlation between

um observe that that correlation between stop eating earlier and sleeping better.

stop eating earlier and sleeping better. Well, you talked about protein earlier

Well, you talked about protein earlier when we're talking about resistance

when we're talking about resistance training and fasting.

training and fasting. When should I Someone told me that

When should I Someone told me that you're supposed to take protein straight

you're supposed to take protein straight after you did the a resistance training

after you did the a resistance training workout. Straight after you lift the

workout. Straight after you lift the weights like 30 minutes after. Does it

weights like 30 minutes after. Does it matter?

matter? Well, we that's what was thought I think

Well, we that's what was thought I think previously for I don't know how many

previously for I don't know how many years it was thought this was there was

years it was thought this was there was an anabolic window, right? Where you

an anabolic window, right? Where you want to take in this protein within 30

want to take in this protein within 30 minutes to an hour of doing your

minutes to an hour of doing your resistance training. And that way the

resistance training. And that way the amino acids that are anabolic like

amino acids that are anabolic like leucine are going into the muscle and

leucine are going into the muscle and building muscle essentially, right? We

building muscle essentially, right? We now know that it's not really an

now know that it's not really an anabolic window. It's about your daily

anabolic window. It's about your daily protein intake because what exercise is

protein intake because what exercise is doing, what the resistance training is

doing, what the resistance training is doing is it's sensitizing all your

doing is it's sensitizing all your transporters and your muscle to amino

transporters and your muscle to amino acids. And that's that's happening over

acids. And that's that's happening over the course of 24 hours. So you can take

the course of 24 hours. So you can take that protein in within that day and it

that protein in within that day and it it really still do the same thing. So I

it really still do the same thing. So I don't think you have to slam your

don't think you have to slam your protein shake within 30 minutes to an

protein shake within 30 minutes to an hour. Maybe maybe if you're like a

hour. Maybe maybe if you're like a bodybuilder and you're really trying to

bodybuilder and you're really trying to get that little tiny tiny tiny

get that little tiny tiny tiny percentage, maybe you'll have a little

percentage, maybe you'll have a little bit of a benefit. But generally

bit of a benefit. But generally speaking, most people what you want to

speaking, most people what you want to look at is your daily protein intake

look at is your daily protein intake because that's essentially um the most

because that's essentially um the most important thing. And the exercise itself

important thing. And the exercise itself is sensitizing all these, you know,

is sensitizing all these, you know, transporters on your muscle that are

transporters on your muscle that are allowing the amino acids to come in and

allowing the amino acids to come in and build protein, increase muscle protein

build protein, increase muscle protein synthesis.

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company I own can sponsor my podcast. There's a term that you've used a few

There's a term that you've used a few times which I'm I'm not super well

times which I'm I'm not super well educated on, which is insulin

educated on, which is insulin resistance.

resistance. What is insulin resistance? Is that

What is insulin resistance? Is that something associated with diabetes? And

something associated with diabetes? And therefore, does someone like me need to

therefore, does someone like me need to care? I don't have diabetes.

care? I don't have diabetes. Okay, let's take a step back. when you

Okay, let's take a step back. when you are eating something that is going to

are eating something that is going to raise your blood glucose levels, right?

raise your blood glucose levels, right? You

You so like a piece of bread or some sugar

so like a piece of bread or some sugar or whatever,

or whatever, right? So essentially, if you're

right? So essentially, if you're increasing that glucose spike in your in

increasing that glucose spike in your in your bloodstream, you want to have that

your bloodstream, you want to have that glucose go somewhere. You want it to go

glucose go somewhere. You want it to go to your muscle and or sometimes it goes

to your muscle and or sometimes it goes to your atapost tissue. But in order to

to your atapost tissue. But in order to do that, you have to activate insulin.

do that, you have to activate insulin. And insulin then causes these

And insulin then causes these transporters that usually aren't active

transporters that usually aren't active to kind of come up and take in the

to kind of come up and take in the glucose. So insulin resistance is when

glucose. So insulin resistance is when you're basically constantly constantly

you're basically constantly constantly activating that pathway um such that

activating that pathway um such that your cells don't respond to the insulin

your cells don't respond to the insulin like they used to. And so the insulin

like they used to. And so the insulin isn't doing its job as well. And so

isn't doing its job as well. And so essentially your blood glucose levels

essentially your blood glucose levels stay elevated and that causes all sorts

stay elevated and that causes all sorts of damage the glycation and things like

of damage the glycation and things like that we've talked about.

that we've talked about. So it's really insulin failure.

So it's really insulin failure. Insulin's failing to do its job.

Insulin's failing to do its job. Well, it depends because you're still

Well, it depends because you're still making the insulin but it's essentially

making the insulin but it's essentially not the insulin receptor isn't

not the insulin receptor isn't responding to that insulin and so it's

responding to that insulin and so it's it's not doing its job. Yes, it's not

it's not doing its job. Yes, it's not doing its job. But it's different from

doing its job. But it's different from type 1 diabetes in in the sense where

type 1 diabetes in in the sense where you're type 1 diabetes, you're actually

you're type 1 diabetes, you're actually not even making the insulin, right? So

not even making the insulin, right? So that's very different. So yeah, insulin

that's very different. So yeah, insulin is not able to do its job. But insulin

is not able to do its job. But insulin resistance and I mean there's there's so

resistance and I mean there's there's so many different diseases that it's been

many different diseases that it's been linked to. But everything I think

linked to. But everything I think everything is so complicated. So I don't

everything is so complicated. So I don't know that everything's due to insulin

know that everything's due to insulin resistance, but it's like one component

resistance, but it's like one component of, you know, something that's

of, you know, something that's accelerating the way you age. I had a a

accelerating the way you age. I had a a light doctor in here the other day, a

light doctor in here the other day, a sunlight doctor the other day and we

sunlight doctor the other day and we spent a lot of time talking to talking

spent a lot of time talking to talking about light and sunlight and one of the

about light and sunlight and one of the things that I've been really fascinated

things that I've been really fascinated by is red light therapy over the last

by is red light therapy over the last couple of months. Do you do have a sort

couple of months. Do you do have a sort of red light therapy routine?

of red light therapy routine? It's interesting that you ask. So red

It's interesting that you ask. So red light therapy in the scientific

light therapy in the scientific literature called photobiomodulation.

literature called photobiomodulation. Um, I know that's a complicated word,

Um, I know that's a complicated word, but you know, there's essentially a

but you know, there's essentially a variety of different wavelengths that

variety of different wavelengths that can be used to stimulate physiological

can be used to stimulate physiological processes like mitochondria inside of

processes like mitochondria inside of your your cells to to do stuff, right? I

your your cells to to do stuff, right? I now am convinced that red light therapy

now am convinced that red light therapy plays a role in helping with skin aging.

plays a role in helping with skin aging. So, I do have a mask. It helps with with

So, I do have a mask. It helps with with skin aging and wrinkles. There have been

skin aging and wrinkles. There have been enough studies now that is pretty

enough studies now that is pretty convincing that it does seem to improve

convincing that it does seem to improve the way skin ages. I do think the

the way skin ages. I do think the important thing here is the parameters

important thing here is the parameters that are done. It's not just wavelength,

that are done. It's not just wavelength, but it's also like the energy, so

but it's also like the energy, so irradiance. And so you have to kind of

irradiance. And so you have to kind of look at all those parameters and make

look at all those parameters and make sure you can replicate that with

sure you can replicate that with whatever product that you're using.

whatever product that you're using. What about infrared saunas?

What about infrared saunas? Infrared saunas or traditional saunas?

Infrared saunas or traditional saunas? The infrared ones.

The infrared ones. Infrared. So infrared saunas are a type

Infrared. So infrared saunas are a type of sauna that is using

of sauna that is using it's using you know essentially infrared

it's using you know essentially infrared radiation right infr infrared

radiation right infr infrared wavelengths to heat up the body. And so

wavelengths to heat up the body. And so they're not very hot. So if you look at

they're not very hot. So if you look at like the ambient temperature in an

like the ambient temperature in an infrared sauna it goes up to like 140

infrared sauna it goes up to like 140 degrees Fahrenheit

degrees Fahrenheit which is very different from a

which is very different from a traditional sauna. So, infrared saunas

traditional sauna. So, infrared saunas don't have all the same benefits as a

don't have all the same benefits as a traditional hot sauna, something that

traditional hot sauna, something that maybe goes up to 175, 180 degrees

maybe goes up to 175, 180 degrees Fahrenheit,

Fahrenheit, unless you are staying in that infrared

unless you are staying in that infrared sauna for like a very long time, perhaps

sauna for like a very long time, perhaps even twice as long as you would or more

even twice as long as you would or more in a traditional sauna. The interesting

in a traditional sauna. The interesting thing about infrared saunas, I would

thing about infrared saunas, I would say, um, so a colleague of mine, a

say, um, so a colleague of mine, a collaborator of mine, Dr. Ashley Mason,

collaborator of mine, Dr. Ashley Mason, she's at UCSF and she's been doing

she's at UCSF and she's been doing what's called the heat bed study and

what's called the heat bed study and it's an infrared sauna that is

it's an infrared sauna that is essentially a head out heat bed. So your

essentially a head out heat bed. So your whole body is in this infrared sort of

whole body is in this infrared sort of bed, but your head is out of it. So your

bed, but your head is out of it. So your head's not in it. And people um she's

head's not in it. And people um she's done she's now done a couple of studies

done she's now done a couple of studies and the most recent study has been done

and the most recent study has been done in people with major depressive

in people with major depressive disorder. So they have depression and

disorder. So they have depression and these people are are doing an infrared

these people are are doing an infrared sauna to a pretty extreme degree. So

sauna to a pretty extreme degree. So she's elevating their core body

she's elevating their core body temperature by around 2°. So they're

temperature by around 2°. So they're essentially getting in a somewhat

essentially getting in a somewhat feverish state. And in order to do that,

feverish state. And in order to do that, I mean, these people are in this

I mean, these people are in this infrared sauna for well over an hour. So

infrared sauna for well over an hour. So not like most people that are doing

not like most people that are doing infrared saunas. You're probably staying

infrared saunas. You're probably staying there for like 20, 30 minutes, right? So

there for like 20, 30 minutes, right? So people are getting very very hot to the

people are getting very very hot to the po to the point where their core body

po to the point where their core body temperature is going up to you know

temperature is going up to you know increasing to um like one one and a half

increasing to um like one one and a half to two degrees right and she's looking

to two degrees right and she's looking at the effects on depression and so what

at the effects on depression and so what she has found is kind of amazing is that

she has found is kind of amazing is that people that are doing this infrared

people that are doing this infrared sauna this heatbed

sauna this heatbed and doing cognitive behavioral therapy

and doing cognitive behavioral therapy CBT

CBT they are experiencing massive

they are experiencing massive anti-depressant effect. So, there's

anti-depressant effect. So, there's something called the Hamilton scale,

something called the Hamilton scale, which is like a battery of tests that

which is like a battery of tests that are done to assess depression.

are done to assess depression. And just to give you like um some some

And just to give you like um some some sort of basis of like if you if there's

sort of basis of like if you if there's something considered clinically

something considered clinically significant, then you have like a

significant, then you have like a three-point change on that scale. Well,

three-point change on that scale. Well, essentially this infrared sauna plus the

essentially this infrared sauna plus the cognitive behavioral therapy improved

cognitive behavioral therapy improved the Hamilton scale, you know, assessment

the Hamilton scale, you know, assessment by 16 points. And these are people that

by 16 points. And these are people that did four or eight rounds of it. So it

did four or eight rounds of it. So it was over the course of either one month

was over the course of either one month or two months. Some people just couldn't

or two months. Some people just couldn't finish it because it is pretty intense.

finish it because it is pretty intense. Like you're you're heating your body up

Like you're you're heating your body up quite a lot and you're sitting in this,

quite a lot and you're sitting in this, you know, infrared sauna for over an

you know, infrared sauna for over an hour and it's it's a it's a pretty

hour and it's it's a it's a pretty intense. But the magnitude of effect on

intense. But the magnitude of effect on the antid-depressant effect was it's

the antid-depressant effect was it's it's stunning. And this kind of all

it's stunning. And this kind of all stems back from her mentor Dr. Dr.

stems back from her mentor Dr. Dr. Charles Raison his research that um was

Charles Raison his research that um was essentially like an infrared sauna. So

essentially like an infrared sauna. So he did something this was you know back

he did something this was you know back in 2016 he did this study where he put

in 2016 he did this study where he put people in this sort of infrared sauna

people in this sort of infrared sauna like thing and it it elevated their core

like thing and it it elevated their core body temperature again by about two two

body temperature again by about two two degrees. There are people with major

degrees. There are people with major depressive disorder or he gave them a

depressive disorder or he gave them a sham control. So it was kind of hot and

sham control. So it was kind of hot and people were thinking they were getting

people were thinking they were getting the treatment but it was actually a

the treatment but it was actually a placebo. Okay. It was enough for them to

placebo. Okay. It was enough for them to think they were getting the treatment,

think they were getting the treatment, but it wasn't ele elevating their core

but it wasn't ele elevating their core body temperature enough. And they did

body temperature enough. And they did one treatment of this, okay? And he

one treatment of this, okay? And he showed that the people that did one

showed that the people that did one treatment of this had an anti-depressant

treatment of this had an anti-depressant effect that lasted six weeks later after

effect that lasted six weeks later after one treatment. Sham control didn't get

one treatment. Sham control didn't get this beautiful study. Um, you know,

this beautiful study. Um, you know, Ashley kind of followed on that study

Ashley kind of followed on that study and showed multiple sessions of it

and showed multiple sessions of it really had an even more robust effect.

really had an even more robust effect. But I say this because I don't want to

But I say this because I don't want to like I don't want to like say infrared

like I don't want to like say infrared saunas aren't great. However, there's a

saunas aren't great. However, there's a lot of benefits that have been related

lot of benefits that have been related to more hot traditional types of saunas,

to more hot traditional types of saunas, finished saunas, for example,

finished saunas, for example, traditional saunas that are that are

traditional saunas that are that are hotter, right? And so you're staying in

hotter, right? And so you're staying in these 175 180°ree sauna for like 20

these 175 180°ree sauna for like 20 minutes. And it's associated with, you

minutes. And it's associated with, you know, lower cardiovascular rated

know, lower cardiovascular rated mortality. So if you you're doing it

mortality. So if you you're doing it four to seven times a week um that's

four to seven times a week um that's associated with a 60 sorry 50% lower

associated with a 60 sorry 50% lower cardiovascular related mortality versus

cardiovascular related mortality versus doing it one time a week or all cause

doing it one time a week or all cause mortality it's associated with 40% lower

mortality it's associated with 40% lower all cause mortality versus doing it one

all cause mortality versus doing it one time a week. So

time a week. So what's going on there?

what's going on there? Right. Exactly what's going on there?

Right. Exactly what's going on there? And so the the the really fascinating

And so the the the really fascinating thing to me about this deliberate heat

thing to me about this deliberate heat exposure from a sauna is that it is sort

exposure from a sauna is that it is sort of mimicking moderate intensity aerobic

of mimicking moderate intensity aerobic exercise. And this has actually been

exercise. And this has actually been shown, it's been compared head-to-head

shown, it's been compared head-to-head to moderate intensity like cycling on a

to moderate intensity like cycling on a stationary bike. A lot of the

stationary bike. A lot of the physiological responses, so your core

physiological responses, so your core body temperature goes up, your heart

body temperature goes up, your heart rate goes up, right? When you're

rate goes up, right? When you're exercising, your heart rate goes up.

exercising, your heart rate goes up. Same thing happens when you're in a hot

Same thing happens when you're in a hot sauna. your heart rate goes up, your

sauna. your heart rate goes up, your cardiac output is increased, right? Your

cardiac output is increased, right? Your blood flow is increasing. All these

blood flow is increasing. All these things are happening and they're very

things are happening and they're very similar. Exercise, heat stress, you're

similar. Exercise, heat stress, you're sweating, right? To cool down your your

sweating, right? To cool down your your body. So, it's a way of sort of

body. So, it's a way of sort of mimicking this moderate intensity

mimicking this moderate intensity exercise that doesn't really happen in

exercise that doesn't really happen in an infrared sauna if you do the same

an infrared sauna if you do the same amount of time as you're doing in a hot

amount of time as you're doing in a hot sauna. Now perhaps if you increase that

sauna. Now perhaps if you increase that time it would happen but there's all

time it would happen but there's all these benefits that are happening with

these benefits that are happening with just doing a deliberate heat exposure

just doing a deliberate heat exposure from a sauna that

from a sauna that seem to not only sort of mimic

seem to not only sort of mimic cardiovascular exercise but they add on

cardiovascular exercise but they add on to it. So, we were talking about

to it. So, we were talking about cardiorespiratory fitness and how

cardiorespiratory fitness and how important that is for longevity, right?

important that is for longevity, right? Where there have been studies that have

Where there have been studies that have looked at people that exercise on a

looked at people that exercise on a stationary bike or they exercise on a

stationary bike or they exercise on a stationary bike and then follow that up

stationary bike and then follow that up with a 15-minute sauna. And it's been

with a 15-minute sauna. And it's been shown that those people that do the

shown that those people that do the 15-minute sauna on top of the exercise

15-minute sauna on top of the exercise have a more a higher improvement in

have a more a higher improvement in their cardiorespiratory fitness. They

their cardiorespiratory fitness. They have more improved um levels of their

have more improved um levels of their their cholesterol and lipids. their

their cholesterol and lipids. their blood pressure improvements were

blood pressure improvements were greater. So there's this additive effect

greater. So there's this additive effect of adding on the deliberate heat

of adding on the deliberate heat exposure with the exercise that isn't

exposure with the exercise that isn't happening with exercise alone. So again,

happening with exercise alone. So again, that's sort of just more evidence of

that's sort of just more evidence of why, you know, doing a deliberate heat

why, you know, doing a deliberate heat exposure like a sauna. In fact, hot

exposure like a sauna. In fact, hot tubs, that's something that's also been

tubs, that's something that's also been shown to improve blood pressure. In

shown to improve blood pressure. In fact, a study just came out a couple of

fact, a study just came out a couple of weeks ago showing that a hot tub is very

weeks ago showing that a hot tub is very beneficial for improving blood pressure,

beneficial for improving blood pressure, for doing all the same things that a

for doing all the same things that a sauna does, which is kind of exciting

sauna does, which is kind of exciting because not everyone has a sauna.

because not everyone has a sauna. I heard that you sometimes rehearse

I heard that you sometimes rehearse important talks and studies in saunas.

important talks and studies in saunas. Yeah. I mean, this started back when I

Yeah. I mean, this started back when I was in graduate school. Um, I used to go

was in graduate school. Um, I used to go to this I lived across the street from a

to this I lived across the street from a YMCA and I used to go to this sauna and

YMCA and I used to go to this sauna and use the sauna before I would go into my

use the sauna before I would go into my lab and do experiments.

lab and do experiments. And there's a couple things I noticed.

And there's a couple things I noticed. One, I was able to handle stress better.

One, I was able to handle stress better. My stress of,

My stress of, you know, failed experiments, mentors

you know, failed experiments, mentors putting all this pressure on me, all

putting all this pressure on me, all that stuff, right? If I went to the

that stuff, right? If I went to the sauna beforehand, I was very much, it's

sauna beforehand, I was very much, it's like I was more resilient to the stress.

like I was more resilient to the stress. And that was when I started to look into

And that was when I started to look into the effects on the brain. And that's

the effects on the brain. And that's where I also am very interested in

where I also am very interested in depression research as well, right?

depression research as well, right? Because you're you're causing like brain

Because you're you're causing like brain resilience. But um once I started to

resilience. But um once I started to realize like this is affecting my mood,

realize like this is affecting my mood, this is affecting my ability to handle

this is affecting my ability to handle stress. I was using the sauna like every

stress. I was using the sauna like every day. I mean I was like religious about

day. I mean I was like religious about it. It was crazy. I mean it was like six

it. It was crazy. I mean it was like six to seven days a week I was going in that

to seven days a week I was going in that sauna.

sauna. And because it was like using it every

And because it was like using it every day, you have to multitask. you only

day, you have to multitask. you only have so much time in the day, right? And

have so much time in the day, right? And so I'd start rehearsing my

so I'd start rehearsing my presentations, like going through them

presentations, like going through them in my mind while I'm sitting in the

in my mind while I'm sitting in the sauna with these other people from the

sauna with these other people from the YMCA who probably think I'm crazy

YMCA who probably think I'm crazy because I'm sitting here like saying

because I'm sitting here like saying things, but I noticed that I was able to

things, but I noticed that I was able to remember things better if I had gone

remember things better if I had gone through them in my head with the heat.

through them in my head with the heat. And it wasn't until many, many years

And it wasn't until many, many years later, I mean, I kept doing that. Like

later, I mean, I kept doing that. Like even sometimes when I travel and I'm

even sometimes when I travel and I'm giving a presentation or a talk, I'll

giving a presentation or a talk, I'll get in the hot bath in my hotel room and

get in the hot bath in my hotel room and I'll just lay in the hot bath and I just

I'll just lay in the hot bath and I just go through my talk in my head or I'll

go through my talk in my head or I'll like look at my notes and like if I

like look at my notes and like if I forget something I'll go through it in

forget something I'll go through it in my head. And it wasn't until several

my head. And it wasn't until several years later that I started looking into

years later that I started looking into the science behind that. Like there's

the science behind that. Like there's something going on here. What is going

something going on here. What is going on? And I found that actually when you

on? And I found that actually when you go into the sauna, so there's a lot of

go into the sauna, so there's a lot of physiological changes that happen.

physiological changes that happen. Growth hormone goes up. Um, in fact, it

Growth hormone goes up. Um, in fact, it depending on the the temperature and

depending on the the temperature and duration, growth hormone can go up

duration, growth hormone can go up anywhere between two-fold to like

anywhere between two-fold to like 16fold, like insane levels of of growth

16fold, like insane levels of of growth hormone. But there's something else that

hormone. But there's something else that goes up called IGF-2,

goes up called IGF-2, and that is associated with improving

and that is associated with improving memory and learning. And so, there have

memory and learning. And so, there have been animal studies that have done this.

been animal studies that have done this. And so, I've kind of connected the dots

And so, I've kind of connected the dots here and go, maybe that's why. I don't

here and go, maybe that's why. I don't really know why. I mean, sometimes just

really know why. I mean, sometimes just like a very strong emotional response

like a very strong emotional response can sort of help you remember something

can sort of help you remember something and you are at the end of the day

and you are at the end of the day causing a very strong stress response

causing a very strong stress response when you're getting in the heat.

when you're getting in the heat. So, I like to use the sauna for a lot of

So, I like to use the sauna for a lot of things. I do I do it depends on the day.

things. I do I do it depends on the day. Sometimes I do it I like to do it before

Sometimes I do it I like to do it before bed. So, I'll do like the hot tub or the

bed. So, I'll do like the hot tub or the sauna. It improves sleep. It improves my

sauna. It improves sleep. It improves my sleep. And that has to do with the

sleep. And that has to do with the growth hormone. It has to do with what

growth hormone. It has to do with what are called somnogenic cytoines. These

are called somnogenic cytoines. These are inflam inflammatory molecules that

are inflam inflammatory molecules that are made that are that cause sleepiness.

are made that are that cause sleepiness. So if you think about when you're when

So if you think about when you're when you're sick and you have, you know,

you're sick and you have, you know, inflammation going on when you're when

inflammation going on when you're when you have an illness, you're very tired,

you have an illness, you're very tired, you're sleepy, you're producing a lot of

you're sleepy, you're producing a lot of what are called somnogenic cytoines.

what are called somnogenic cytoines. These are cytoines that are invol

These are cytoines that are invol inflammation molecules that are involved

inflammation molecules that are involved in making you sleepy. Those are also

in making you sleepy. Those are also produced when you are undergoing

produced when you are undergoing deliberate heat exposure like a hot tub

deliberate heat exposure like a hot tub or and that's been shown uh as well as a

or and that's been shown uh as well as a sauna. So sometimes I like to do the

sauna. So sometimes I like to do the sauna at night like to relax and help

sauna at night like to relax and help help my sleep. Sometimes I like to do it

help my sleep. Sometimes I like to do it after a workout um to extend my, you

after a workout um to extend my, you know, my workout like the study I talked

know, my workout like the study I talked about where you're improving your

about where you're improving your cardiory fitness as well.

cardiory fitness as well. Would you like some tea? My team can

Would you like some tea? My team can make you some tea if you'd like some

make you some tea if you'd like some tea.

tea. I would love some loose leaf tea in a

I would love some loose leaf tea in a metal cup.

metal cup. Why Why don't you want this this tea?

Why Why don't you want this this tea? what you're doing here is is tapping

what you're doing here is is tapping into my sometimes my friends don't want

into my sometimes my friends don't want to talk to me because I'm like the

to talk to me because I'm like the bearer of bad news, you know, where it's

bearer of bad news, you know, where it's like what am I what is Rhonda going to

like what am I what is Rhonda going to tell me now that I shouldn't be doing

tell me now that I shouldn't be doing that I love doing, right? Another

that I love doing, right? Another obsession of mine of late has been

obsession of mine of late has been microlastic exposure. And I know you've

microlastic exposure. And I know you've talked about this on the podcast before

talked about this on the podcast before and it's it's in it's in the news now. A

and it's it's in it's in the news now. A lot of people are sort of familiar with

lot of people are sort of familiar with microplastics, right? breakdown of

microplastics, right? breakdown of plastic particles that are tiny uh

plastic particles that are tiny uh depending on the size and getting into

depending on the size and getting into our circulation. Right.

our circulation. Right. And when you think of microplastics, you

And when you think of microplastics, you think of plastic. When you think of

think of plastic. When you think of plastic, you think, "Oh, that plastic

plastic, you think, "Oh, that plastic water bottle." Yeah. Well, I'll just

water bottle." Yeah. Well, I'll just avoid that plastic water bottle, right?

avoid that plastic water bottle, right? What you don't realize is that

What you don't realize is that everything everything has plastic. So,

everything everything has plastic. So, you have here this to-go coffee cup,

you have here this to-go coffee cup, which I don't know how many coffees I

which I don't know how many coffees I and teas I've had in a to-go coffee cup,

and teas I've had in a to-go coffee cup, but it's hundreds. Hundreds and

but it's hundreds. Hundreds and hundreds. And the thing that's so

hundreds. And the thing that's so disturbing is I learned that, you know,

disturbing is I learned that, you know, these many most all of these plastic I

these many most all of these plastic I mean, sorry, these um paper looking

mean, sorry, these um paper looking coffee cups are actually lined with

coffee cups are actually lined with plastic. They're lined with a plastic

plastic. They're lined with a plastic liner to prevent like the liquid to, you

liner to prevent like the liquid to, you know, leeching into the paper, right?

know, leeching into the paper, right? And that plastic lining when you add

And that plastic lining when you add heat to it, i.e. boiling water for tea

heat to it, i.e. boiling water for tea or hot coffee, it accelerates the

or hot coffee, it accelerates the breakdown of the plastic lining. So,

breakdown of the plastic lining. So, you're drinking microlastic beverages

you're drinking microlastic beverages and also the chemicals associated with

and also the chemicals associated with them. So there was this plastic study

them. So there was this plastic study that was done that showed heating up

that was done that showed heating up plastic essentially causes these these

plastic essentially causes these these toxic you know plastic associated

toxic you know plastic associated chemicals like BPA bisphenol A which is

chemicals like BPA bisphenol A which is an endocrine disruptor. It disrupts

an endocrine disruptor. It disrupts hormones. It sort of mimic mimics

hormones. It sort of mimic mimics estrogen. So you know it's it's

estrogen. So you know it's it's sometimes like called an estrogen

sometimes like called an estrogen mimemetic. It causes that to leech into

mimemetic. It causes that to leech into your beverage 55 times more.

your beverage 55 times more. 55 times

55 times 55fold. Yes.

55fold. Yes. Which is 5,500%.

Which is 5,500%. A whole lot. Yes. And so you're talking

A whole lot. Yes. And so you're talking about drinking, you know, plastic

about drinking, you know, plastic chemicals and microplastics.

chemicals and microplastics. So that was like, okay, well, fine. I'm

So that was like, okay, well, fine. I'm going to bring my mug in anytime I'm

going to bring my mug in anytime I'm traveling and ask them to put my coffee

traveling and ask them to put my coffee in that. So I I see so many people with

in that. So I I see so many people with these to- go, you know, paper cups and

these to- go, you know, paper cups and and and they're drinking coffee in it.

and and they're drinking coffee in it. And it's like it's so hard for me

And it's like it's so hard for me because I realize it's like this plastic

because I realize it's like this plastic soup that you're drinking. Now you have

soup that you're drinking. Now you have a tea bag on top of that and that is

a tea bag on top of that and that is something that there have been over the

something that there have been over the course of the last seven or eight years

course of the last seven or eight years there have been studies that have come

there have been studies that have come out that these these tea bags are

out that these these tea bags are composed of made of you know there's

composed of made of you know there's plastic polymers in them and so there's

plastic polymers in them and so there's thousands of microplastics that are

thousands of microplastics that are released in every milliliter of tea from

released in every milliliter of tea from these tea bags and there's a variety of

these tea bags and there's a variety of different tea bags essentially all of

different tea bags essentially all of them release microplastics the ones

them release microplastics the ones that's that that look like they won't

that's that that look like they won't release them. So now, while I used to

release them. So now, while I used to drink a lot of tea when I'm on the go, I

drink a lot of tea when I'm on the go, I I bring my own with me. I bring my own

I bring my own with me. I bring my own looseleaf tea with a little, you know,

looseleaf tea with a little, you know, one of those little steepers that can

one of those little steepers that can steep the tea. And I use that because

steep the tea. And I use that because mostly because the heat, you know, it's

mostly because the heat, you know, it's just it's accelerating that breakdown.

just it's accelerating that breakdown. Yes, I'll drink plast I mean, I'll drink

Yes, I'll drink plast I mean, I'll drink water out of a plastic bottle sometimes

water out of a plastic bottle sometimes when I'm traveling because there's no

when I'm traveling because there's no other options. And actually, there was a

other options. And actually, there was a study that just came out. I'm sure you

study that just came out. I'm sure you saw it. Did you see the study that

saw it. Did you see the study that showed glass had higher levels? So,

showed glass had higher levels? So, water that was in glass had higher

water that was in glass had higher levels of microlastic than water that

levels of microlastic than water that was in plastic containers. This was a

was in plastic containers. This was a study that came out of France.

study that came out of France. Oh, come on.

Oh, come on. You didn't see this study?

You didn't see this study? No.

No. Oh my gosh. This is like everywhere.

Oh my gosh. This is like everywhere. Everywhere. I mean, it came out, I don't

Everywhere. I mean, it came out, I don't know, in the last two weeks or so. Um,

know, in the last two weeks or so. Um, the study came out of France and it was

the study came out of France and it was essentially showing that glass bottles

essentially showing that glass bottles had more microplastics in the liquid

had more microplastics in the liquid that they contained than plastic bottles

that they contained than plastic bottles which contain liquid. And you might go,

which contain liquid. And you might go, "What? That makes no sense, right? I

"What? That makes no sense, right? I mean, why would the glass have plastic

mean, why would the glass have plastic particles at a higher level than a

particles at a higher level than a plastic bottle?"

plastic bottle?" Well, it turns out that the paint on top

Well, it turns out that the paint on top of the lid of the glass bottle

of the lid of the glass bottle has is it has plastic polymers in it.

has is it has plastic polymers in it. And so the paint is flaking off and

And so the paint is flaking off and getting into the water that is contained

getting into the water that is contained in the glass bottle. There is I think a

in the glass bottle. There is I think a silver lining here and that is well okay

silver lining here and that is well okay there might be more microplastics in the

there might be more microplastics in the beverages that are in the glass bottle

beverages that are in the glass bottle compared to the plastic bottle but the

compared to the plastic bottle but the size matters. So it was shown that the

size matters. So it was shown that the size is larger in the glass bottles

size is larger in the glass bottles compared to the plastic bottles and

compared to the plastic bottles and the size of the plastic

the size of the plastic the the size of the microplastic. And

the the size of the microplastic. And there's a reason why this is important

there's a reason why this is important because microlastics and nanoplastics as

because microlastics and nanoplastics as you get smaller in size they get

you get smaller in size they get smaller. They're called nanoplastics.

smaller. They're called nanoplastics. Those are the most dangerous because it

Those are the most dangerous because it can be more easily absorbed in the gut

can be more easily absorbed in the gut and get into the circulation. If it gets

and get into the circulation. If it gets into circulation, it can more easily

into circulation, it can more easily bypass the bloodb brain barrier and get

bypass the bloodb brain barrier and get into the brain. Size matters and so the

into the brain. Size matters and so the larger size flaking off from the paint

larger size flaking off from the paint is less likely to be absorbed by the gut

is less likely to be absorbed by the gut and to get into circulation. Now, this

and to get into circulation. Now, this has to be shown. I'm sure that's going

has to be shown. I'm sure that's going to this study is going to be done next.

to this study is going to be done next. Like, this is going to be the next

Like, this is going to be the next study. It hasn't been shown yet.

study. It hasn't been shown yet. I've heard you talk about fiber as well

I've heard you talk about fiber as well playing a role in getting microplastics

playing a role in getting microplastics out of our body.

out of our body. Okay. So, yes. So, fiber is interesting.

Okay. So, yes. So, fiber is interesting. This all comes from animal studies. And

This all comes from animal studies. And fiber seems to play a role in the

fiber seems to play a role in the absorption of microplastics and

absorption of microplastics and nanoplastics in your gut cells. And

nanoplastics in your gut cells. And that's really important because if you

that's really important because if you don't absorb them, it's excreted through

don't absorb them, it's excreted through feces, right? And it's been shown we

feces, right? And it's been shown we only absorb about 1 to 2% of these

only absorb about 1 to 2% of these microplastics that we're ingesting.

microplastics that we're ingesting. Fiber, what it does is two things. One,

Fiber, what it does is two things. One, it moves the microplastics through the

it moves the microplastics through the intestines quicker, right? Which is what

intestines quicker, right? Which is what fiber does. But I think the more

fiber does. But I think the more important thing is the type of fiber. So

important thing is the type of fiber. So you want this fermentable type of fiber,

you want this fermentable type of fiber, soluble fiber. That's the kind of fiber

soluble fiber. That's the kind of fiber that's really good for your gut

that's really good for your gut microbiome. And what that does is it's

microbiome. And what that does is it's essentially creating this viscous

essentially creating this viscous gel-like sort of gel-like, you know,

gel-like sort of gel-like, you know, mucousy stuff inside of your gut that

mucousy stuff inside of your gut that encapsulates the microplastic so that it

encapsulates the microplastic so that it can't be absorbed by the gut, you know,

can't be absorbed by the gut, you know, what are called the gut epithelial

what are called the gut epithelial cells. And so if you're essentially not

cells. And so if you're essentially not able to absorb those microplastics, then

able to absorb those microplastics, then they're not getting into circulation.

they're not getting into circulation. And that's like the biggest thing that

And that's like the biggest thing that you can do, right? Is is not get them

you can do, right? Is is not get them into circulation. Now, this is all based

into circulation. Now, this is all based on animal evidence. I did speak with

on animal evidence. I did speak with with a microplastics researcher at a

with a microplastics researcher at a Harvard, Dr. um Carrie Nadal, and she

Harvard, Dr. um Carrie Nadal, and she wasn't even aware of this, and now she's

wasn't even aware of this, and now she's like on it. So, I'm hoping that there'll

like on it. So, I'm hoping that there'll be some human human evidence coming soon

be some human human evidence coming soon looking at whether or not microplastics,

looking at whether or not microplastics, if you're eating fiber, if that can

if you're eating fiber, if that can basically blunt the absorption of the

basically blunt the absorption of the microplastics into the system. I think

microplastics into the system. I think people that are eating more fiber in

people that are eating more fiber in their diet probably are getting less of

their diet probably are getting less of that microplastics into their into their

that microplastics into their into their system, but that hasn't been shown in

system, but that hasn't been shown in humans. It's only been shown in animals.

humans. It's only been shown in animals. I'm guessing you don't eat canned soup

I'm guessing you don't eat canned soup either.

either. Yes. Yeah. So the canned soup is

Yes. Yeah. So the canned soup is interesting. You know, again,

interesting. You know, again, aluminum cans are lined with this

aluminum cans are lined with this plastic, you know, lining and that

plastic, you know, lining and that prevents the the sort of breakdown of

prevents the the sort of breakdown of the of the the aluminum, right, the

the of the the aluminum, right, the metal.

metal. Uh unfortunately it also causes these

Uh unfortunately it also causes these chemicals like BPA that are in the

chemicals like BPA that are in the plastic lining to leech into the in this

plastic lining to leech into the in this case the soup or the beverage or the

case the soup or the beverage or the liquid that they're contained in. Right?

liquid that they're contained in. Right? There was this study that showed I think

There was this study that showed I think it was was it a th00and% increase of BPA

it was was it a th00and% increase of BPA after drinking a soup out of a can

after drinking a soup out of a can versus a soup out of a glass. A

versus a soup out of a glass. A thousand% increase in bisphenol A

thousand% increase in bisphenol A levels. I mean that is

levels. I mean that is bisphenol A levels being

bisphenol A levels being BPA

BPA which is the bad thing in microplastics.

which is the bad thing in microplastics. It's the it's one of the bad chemicals

It's the it's one of the bad chemicals in plastics that is an endocrine

in plastics that is an endocrine disruptor. So it's disrupting hormones

disruptor. So it's disrupting hormones and you know that can play a role in a

and you know that can play a role in a lot of different things um depending on

lot of different things um depending on what we're looking at. So it's hugely

what we're looking at. So it's hugely important for obviously like

important for obviously like neurodedevelopment in children. So like

neurodedevelopment in children. So like pregnant women but even like you know

pregnant women but even like you know disrupting disrupting hormones in

disrupting disrupting hormones in general like mimicking estrogen I mean

general like mimicking estrogen I mean that's not something that guys want to

that's not something that guys want to do either right so it does it is

do either right so it does it is something to be aware of but the thing

something to be aware of but the thing is is that you know BPA it was this

is is that you know BPA it was this beautiful marketing strategy that came

beautiful marketing strategy that came out I don't know how many years ago but

out I don't know how many years ago but all this BPA was replaced with something

all this BPA was replaced with something else that wasn't BPA it was BPS and so

else that wasn't BPA it was BPS and so now everything is marketed as BPA free

now everything is marketed as BPA free And people think that is like, oh, oh,

And people think that is like, oh, oh, it's not dangerous. It's BPA free.

it's not dangerous. It's BPA free. However, what it's replaced with is

However, what it's replaced with is doing the same thing as BPA, if not

doing the same thing as BPA, if not worse. And that's been now shown in

worse. And that's been now shown in multiple studies. So, it's also an

multiple studies. So, it's also an endocrine disruptor. It's doing the same

endocrine disruptor. It's doing the same thing. And yet, people think, you know,

thing. And yet, people think, you know, that it's it's safe because it's BPA

that it's it's safe because it's BPA free.

free. Did you hear about this study of people

Did you hear about this study of people that live close to a golf course?

that live close to a golf course? Yes.

Yes. Yeah. There's a study that came out, I

Yeah. There's a study that came out, I don't know how, it was very recent,

don't know how, it was very recent, maybe a month

maybe a month 2025.

2025. Yeah. So maybe I think it was a couple

Yeah. So maybe I think it was a couple months ago, and the study showed that

months ago, and the study showed that people that lived near within a mile or

people that lived near within a mile or so of golf courses had a much higher

so of golf courses had a much higher incidence of Parkinson's disease. Right.

incidence of Parkinson's disease. Right. It says 126% higher risk,

It says 126% higher risk, right? Okay. So then why is that? Right.

right? Okay. So then why is that? Right. Okay. And this is where I want to get

Okay. And this is where I want to get into the the pesticides issue because

into the the pesticides issue because it's it's known like any scientist

it's it's known like any scientist that's done research in neurogenerative

that's done research in neurogenerative disease. It's one of the ways that you

disease. It's one of the ways that you induce Parkinson's disease in animals is

induce Parkinson's disease in animals is you give them insect. You give them

you give them insect. You give them essentially a pesticide. So rotinone

essentially a pesticide. So rotinone being one, paraquat. And what that does

being one, paraquat. And what that does is a mitochondrial toxin. So it's it's

is a mitochondrial toxin. So it's it's basically causing the mitochondria to

basically causing the mitochondria to die and then essentially when the

die and then essentially when the mitochondrias are are dying or

mitochondrias are are dying or apoptosing you know the cell under goes

apoptosing you know the cell under goes apoptosis and dying. So you're

apoptosis and dying. So you're essentially you can induce Parkinson's

essentially you can induce Parkinson's disease in mice by giving them these

disease in mice by giving them these types of essentially you know these

types of essentially you know these types of insecttoides and herbicides. So

types of insecttoides and herbicides. So it's well known that that can cause you

it's well known that that can cause you know Parkinson's disease. It's important

know Parkinson's disease. It's important to know that it's mostly the ingestion

to know that it's mostly the ingestion of it and not the inhalation of it. And

of it and not the inhalation of it. And that was a big concern because it gets

that was a big concern because it gets into the water source and that's what's

into the water source and that's what's thought to be the underlying cause.

thought to be the underlying cause. People that are living close to a golf

People that are living close to a golf course, it's getting into it's

course, it's getting into it's contaminating the water source

contaminating the water source essentially. And so people are are

essentially. And so people are are drinking these these you know this

drinking these these you know this basically these pesticides, insecticides

basically these pesticides, insecticides and herbicides, right? So, um, a water

and herbicides, right? So, um, a water filter like a reverse osmosis, you know,

filter like a reverse osmosis, you know, water filter, something like that that

water filter, something like that that can filter out some of these molecules,

can filter out some of these molecules, hugely important. And I think that's the

hugely important. And I think that's the solution to people that are living near

solution to people that are living near a golf course or people that are living

a golf course or people that are living near any to sort of agricultural place

near any to sort of agricultural place where they're using a high volume of

where they're using a high volume of these types of, you know, herbicides.

these types of, you know, herbicides. What is the most important thing we

What is the most important thing we haven't talked about that we should have

haven't talked about that we should have talked about? run.

talked about? run. I think we talked a little bit about

I think we talked a little bit about magnesium, but I don't know that we

magnesium, but I don't know that we talked enough about magnesium and it is

talked enough about magnesium and it is important because it's something that is

important because it's something that is required for

required for gosh over 300 different enzymes in your

gosh over 300 different enzymes in your body need it to function properly. So,

body need it to function properly. So, it's what's called a co-actor and I

it's what's called a co-actor and I mentioned DNA repair enzymes. So,

mentioned DNA repair enzymes. So, there's it's also used to make energy.

there's it's also used to make energy. So, you need magnesium to make energy

So, you need magnesium to make energy and to use energy. You need magnesium to

and to use energy. You need magnesium to repair damage that's happening all the

repair damage that's happening all the time. And close to 50% of the population

time. And close to 50% of the population in the United States does not have

in the United States does not have adequate levels of magnesium because

adequate levels of magnesium because they're not eating the foods that they

they're not eating the foods that they need to to get the magnesium. Dark leafy

need to to get the magnesium. Dark leafy greens. I mentioned it's at the center

greens. I mentioned it's at the center of a chlorophyll molecule. There have

of a chlorophyll molecule. There have been studies that have shown that for

been studies that have shown that for every 100 millgram decrease in magnesium

every 100 millgram decrease in magnesium intake, there's a 24% increase in

intake, there's a 24% increase in pancreatic cancer incidents and that's

pancreatic cancer incidents and that's in a dose dependent manner. So you keep

in a dose dependent manner. So you keep going up and up. I think that people

going up and up. I think that people don't realize that they're not getting

don't realize that they're not getting enough magnesium. Magnesium is required

enough magnesium. Magnesium is required to make to turn vitamin D3 into the

to make to turn vitamin D3 into the steroid hormone. So some people have a

steroid hormone. So some people have a magnesium, you know, insufficient amount

magnesium, you know, insufficient amount of magnesium they're taking in and

of magnesium they're taking in and they're actually not able to make enough

they're actually not able to make enough vitamin D into that steroid hormone.

vitamin D into that steroid hormone. Again, magnesium is controlling 300

Again, magnesium is controlling 300 enzymes. Some of those enzymes are

enzymes. Some of those enzymes are actually the ones that are converting

actually the ones that are converting vitamin D3 into the steroid hormone. So

vitamin D3 into the steroid hormone. So magnesium is hugely important. It's

magnesium is hugely important. It's something that can be easily corrected.

something that can be easily corrected. The deficiency can be easily corrected

The deficiency can be easily corrected by taking a supplement but also eating

by taking a supplement but also eating more leafy greens which is the best

more leafy greens which is the best source of magnesium. The question is

source of magnesium. The question is what do supplements do? What kind of

what do supplements do? What kind of supplement do you take? How much should

supplement do you take? How much should you take? All these things are I think

you take? All these things are I think questions that people are interested in.

questions that people are interested in. So I've got some magnesium here. Is um

So I've got some magnesium here. Is um is taking magnesium going to have a

is taking magnesium going to have a positive role then on my my speed of

positive role then on my my speed of aging?

aging? I do think so. I think so. Yes. We

I do think so. I think so. Yes. We talked about cancer incidents, right?

talked about cancer incidents, right? Magnesium. So, I think magnesium is one

Magnesium. So, I think magnesium is one of those sort of minerals that is c when

of those sort of minerals that is c when you when you don't have enough of it,

you when you don't have enough of it, it's causing that insidious damage over

it's causing that insidious damage over time that accumulates and then rears its

time that accumulates and then rears its ugly head, you know, in the fifth,

ugly head, you know, in the fifth, sixth, seventh decade of life. And that

sixth, seventh decade of life. And that ugly head happens to be cancer. So I do

ugly head happens to be cancer. So I do think that if you are able to avoid

think that if you are able to avoid magnesium deficiency and insufficiency,

magnesium deficiency and insufficiency, then you are going to be able to

then you are going to be able to basically make sure there's enough

basically make sure there's enough magnesium around for everything in your

magnesium around for everything in your body to use it with with what it needs

body to use it with with what it needs it for. So um

it for. So um and I've heard you say that 50% of

and I've heard you say that 50% of people are deficient in the United

people are deficient in the United States in magnesium,

States in magnesium, right? Close to 50%. And not to mention,

right? Close to 50%. And not to mention, you just talked about, you know,

you just talked about, you know, electrolytes. athletes, they actually

electrolytes. athletes, they actually require between 10 to 20% more magnesium

require between 10 to 20% more magnesium than the general population because of

than the general population because of their magnes their magnesium losses are

their magnes their magnesium losses are so great and so they can be even more

so great and so they can be even more deficient. Magnesium is needed for red

deficient. Magnesium is needed for red blood cells and so you know people can

blood cells and so you know people can have lower energy as well. So,

have lower energy as well. So, magnesium, magnesium is so important for

magnesium, magnesium is so important for so many different things. And you know,

so many different things. And you know, like I said, I think there I do think

like I said, I think there I do think there's a trade-off here where whatever

there's a trade-off here where whatever magnesium you are getting from your

magnesium you are getting from your diet, if you're not getting enough of

diet, if you're not getting enough of it, it's probably going to make energy

it, it's probably going to make energy instead of being used to repair damage

instead of being used to repair damage because you need to make energy every

because you need to make energy every day, right? That's the most important

day, right? That's the most important thing. If you don't make energy, you

thing. If you don't make energy, you die. Like, you can't survive. So

die. Like, you can't survive. So whatever magnesium your body is getting,

whatever magnesium your body is getting, it's not going to that process of

it's not going to that process of repairing DNA, which doesn't really

repairing DNA, which doesn't really matter until you're in your, you know,

matter until you're in your, you know, fifth, sixth, seventh decade of life and

fifth, sixth, seventh decade of life and cancer, you know, risk increases, right?

cancer, you know, risk increases, right? And so there's this idea, this put out

And so there's this idea, this put out by my mentor Dr. Bruce Ames, called

by my mentor Dr. Bruce Ames, called triage theory. And he's shown some

triage theory. And he's shown some evidence of it. Magnesium is one of them

evidence of it. Magnesium is one of them where magnesium seems to be triaged to

where magnesium seems to be triaged to energy production at the expense of

energy production at the expense of repairing your DNA.

repairing your DNA. What does that mean? It means that if

What does that mean? It means that if you're not getting enough magnesium

you're not getting enough magnesium through your dietary intake and you're

through your dietary intake and you're not supplementing with it, whatever

not supplementing with it, whatever magnesium that you're getting, there's

magnesium that you're getting, there's 300 different enzymes that need it to do

300 different enzymes that need it to do their function that your body is finding

their function that your body is finding a way to triage it to the most essential

a way to triage it to the most essential functions that are going to basically

functions that are going to basically help with short-term survival.

help with short-term survival. Triage means it's basically allocating

Triage means it's basically allocating Yes. It's allocating it to the the

Yes. It's allocating it to the the processes inside your body that are

processes inside your body that are essential for short-term survival right

essential for short-term survival right now.

now. Long-term health, diseases of aging,

Long-term health, diseases of aging, like cancer, that doesn't matter as

like cancer, that doesn't matter as much, right?

much, right? If you're deficient,

If you're deficient, yeah, your body your body basically

yeah, your body your body basically says, "No, I don't I'm not going to give

says, "No, I don't I'm not going to give whatever precious magnesium I have right

whatever precious magnesium I have right now to prevent cancer because I need to

now to prevent cancer because I need to live long enough to reproduce and pass

live long enough to reproduce and pass on my genes." And cancer doesn't happen

on my genes." And cancer doesn't happen until I'm well well past that. Right? So

until I'm well well past that. Right? So this idea, it's called the triage theory

this idea, it's called the triage theory and he's he it's been shown for um

and he's he it's been shown for um several different micronutrients.

several different micronutrients. Another one is vitamin K. So vitamin K

Another one is vitamin K. So vitamin K is really high in dark leafy greens.

is really high in dark leafy greens. Well, what Bruce Bruce um has shown is

Well, what Bruce Bruce um has shown is that vitamin K is important for a couple

that vitamin K is important for a couple of things. One, it's important for blood

of things. One, it's important for blood coagulation, blood clotting, and that

coagulation, blood clotting, and that all happens in the liver. You activate

all happens in the liver. You activate proteins in the liver for blood

proteins in the liver for blood clotting. If you don't have vitamin K,

clotting. If you don't have vitamin K, you can't do that, right? It's it's one

you can't do that, right? It's it's one of the reasons why when a baby's first

of the reasons why when a baby's first born, they give it a vitamin K shot so

born, they give it a vitamin K shot so that they have blood coagulation.

that they have blood coagulation. On your YouTube channel, you made a

On your YouTube channel, you made a video about magnesium, which I recommend

video about magnesium, which I recommend everybody goes and watches if you are

everybody goes and watches if you are interested in going deeper on this

interested in going deeper on this subject. And um on your YouTube, I found

subject. And um on your YouTube, I found a stat that said for every 100 milligram

a stat that said for every 100 milligram drop in magnesium intake is linked to a

drop in magnesium intake is linked to a 24% higher risk of pancreatic cancer.

24% higher risk of pancreatic cancer. Yes.

Yes. Which is shocking. It is. And again, it

Which is shocking. It is. And again, it comes down to the DNA repair enzymes

comes down to the DNA repair enzymes that are that require magnesium to be

that are that require magnesium to be activated. And if over a lifetime,

activated. And if over a lifetime, you're part of that 50% of the

you're part of that 50% of the population in the United States that

population in the United States that doesn't get enough magnesium, then

doesn't get enough magnesium, then you're talking about not being able to

you're talking about not being able to repair damage to your DNA over decades.

repair damage to your DNA over decades. And essentially what that means is, you

And essentially what that means is, you know, at some point damage happens to

know, at some point damage happens to your DNA in the right part of a gene

your DNA in the right part of a gene that is what's called encogenic. it's

that is what's called encogenic. it's cancer-causing and so eventually it's

cancer-causing and so eventually it's going to cause cancer if you're not able

going to cause cancer if you're not able to repair that damage, right? And so

to repair that damage, right? And so getting enough magnesium is important to

getting enough magnesium is important to make sure you're repairing that damage.

make sure you're repairing that damage. And um it's not only important for

And um it's not only important for cancer, but also all cause mortality. So

cancer, but also all cause mortality. So there's also studies showing that people

there's also studies showing that people with the highest magnesium levels have a

with the highest magnesium levels have a 40% lower all-c cause mortality than

40% lower all-c cause mortality than people with the lowest magnesium levels.

people with the lowest magnesium levels. and they have a 50% lower cancer related

and they have a 50% lower cancer related mortality compared to people with the

mortality compared to people with the lowest levels. So again, cancer is still

lowest levels. So again, cancer is still in there and we're seeing that magnesium

in there and we're seeing that magnesium intake is very important with respect to

intake is very important with respect to cancer. And that is something that, you

cancer. And that is something that, you know, people don't realize when they're

know, people don't realize when they're not getting enough of magnesium in their

not getting enough of magnesium in their diet, they're not eating their leafy

diet, they're not eating their leafy greens or they're not taking a

greens or they're not taking a supplement that they're sort of

supplement that they're sort of affecting their long-term risk of

affecting their long-term risk of cancer. So people with high magnesium

cancer. So people with high magnesium levels have a 50% lower risk of cancer

levels have a 50% lower risk of cancer death than those with low levels,

death than those with low levels, right?

right? H and is that you you obviously can't do

H and is that you you obviously can't do like a double blind placebo control test

like a double blind placebo control test on that. So they're they're really

on that. So they're they're really establishing causation. So it could be

establishing causation. So it could be other things like it could be the other

other things like it could be the other dietary factors that go into go into

dietary factors that go into go into that. Maybe if we think about causation,

that. Maybe if we think about causation, people that eat a lot of hamburgers

people that eat a lot of hamburgers don't have a lot of like leafy greens.

don't have a lot of like leafy greens. Exactly. You nailed it. Um, essentially,

Exactly. You nailed it. Um, essentially, magnesium is packaged in these foods

magnesium is packaged in these foods that are beneficial like dark leafy

that are beneficial like dark leafy greens. And there's so many other

greens. And there's so many other benefits along with them that you can't

benefits along with them that you can't establish causation and say, "Aha, it's

establish causation and say, "Aha, it's just the magnesium." I would argue it's

just the magnesium." I would argue it's probably not just the magnesium, but

probably not just the magnesium, but magnesium does play an important role.

magnesium does play an important role. It's just you can't of course pinpoint

It's just you can't of course pinpoint it to just magnesium because you're

it to just magnesium because you're right there are many other important

right there are many other important healthy things in these micronutri in

healthy things in these micronutri in these plants that are beneficial for

these plants that are beneficial for health as well.

health as well. There was a really random thing that I

There was a really random thing that I think parents might appreciate us

think parents might appreciate us talking about which was when I was

talking about which was when I was looking at your work you mentioned this

looking at your work you mentioned this chemical that if parents take while

chemical that if parents take while their baby is inside them mothers take

their baby is inside them mothers take the baby is smarter.

the baby is smarter. Yes. Choline.

Yes. Choline. Choline.

Choline. Choline. Yeah, choline is an essential

Choline. Yeah, choline is an essential nutrient that is it's really

nutrient that is it's really concentrated in egg yolk. That's a

concentrated in egg yolk. That's a really good source of choline, but it's

really good source of choline, but it's important for

important for it's a precursor for the

it's a precursor for the neurotransmitter acetylcholine.

neurotransmitter acetylcholine. It's also important for producing all

It's also important for producing all these epigenetic changes called

these epigenetic changes called methylation that regulates the way our

methylation that regulates the way our genes are expressed. And it's also um

genes are expressed. And it's also um very important for our cells like the

very important for our cells like the membranes of our cells and it it makes

membranes of our cells and it it makes something called phosphotidyl choline.

something called phosphotidyl choline. It's doing so many things is the point

It's doing so many things is the point I'm getting to. I don't want to get into

I'm getting to. I don't want to get into all this nitty-gritty because people can

all this nitty-gritty because people can get lost in that. But the point is that

get lost in that. But the point is that peg women that were given like the RDA

peg women that were given like the RDA close to the RDA it was like 500.

close to the RDA it was like 500. What's the RDA? the recommended daily

What's the RDA? the recommended daily allowance. Actually, I think in this

allowance. Actually, I think in this case it was the DRRI, the the dietary

case it was the DRRI, the the dietary recommended intake. So, pregnant women

recommended intake. So, pregnant women were were given close to what is the

were were given close to what is the dietary recommended intake. So, they

dietary recommended intake. So, they were given 480 milligrams a day of

were given 480 milligrams a day of choline or they were given almost double

choline or they were given almost double that. So, they were given 930

that. So, they were given 930 milligrams a day. And I don't remember

milligrams a day. And I don't remember what trimester uh they started in but

what trimester uh they started in but they were given this you know throughout

they were given this you know throughout a certain time frame and during

a certain time frame and during pregnancy and then a variety of

pregnancy and then a variety of cognitive tests were done after the

cognitive tests were done after the child was born. And the children that

child was born. And the children that were given the mothers that had children

were given the mothers that had children that were given the really high choline

that were given the really high choline intake the 930 milligrams scored better

intake the 930 milligrams scored better on all these IQ tests. And so

on all these IQ tests. And so essentially their children were smarter

essentially their children were smarter if they if they if their mother had

if they if they if their mother had taken choline throughout pregnancy. And

taken choline throughout pregnancy. And I think this is really interesting

I think this is really interesting because it's the one easy thing that

because it's the one easy thing that people can do. They can supplement with

people can do. They can supplement with choline andor they can eat a lot of eggs

choline andor they can eat a lot of eggs with egg yolk which is something I I did

with egg yolk which is something I I did both during pregnancy. I was eating

both during pregnancy. I was eating probably like six eggs a day and

probably like six eggs a day and supplementing with choline. So I was

supplementing with choline. So I was doing both. And um every mo every mother

doing both. And um every mo every mother wants to think or every parent wants to

wants to think or every parent wants to think that their child is smart. But

think that their child is smart. But I bet your child is smart.

I bet your child is smart. He's a smart cookie. Yeah.

He's a smart cookie. Yeah. How old is he now? Almost 10.

How old is he now? Almost 10. Seven.

Seven. Seven. Okay. We have a closing tradition

Seven. Okay. We have a closing tradition on this podcast where the last guest

on this podcast where the last guest leaves a question for the next guest not

leaves a question for the next guest not knowing who they're leaving it for. And

knowing who they're leaving it for. And the question left for you.

the question left for you. Interesting.

Interesting. If you could go back and change one

If you could go back and change one thing about your life, what would it be?

thing about your life, what would it be? And you cannot say nothing. That's what

And you cannot say nothing. That's what it says.

it says. I would say the one thing that I would

I would say the one thing that I would change, I'm 47 years old, just turned 47

change, I'm 47 years old, just turned 47 last month. I have one child.

last month. I have one child. And I think if I could go back in time,

And I think if I could go back in time, I would change my decision to only have

I would change my decision to only have one child and I would have another

one child and I would have another child.

Because I love being a mother. I love the joy

I love being a mother. I love the joy that children bring

that children bring to your life is it's unexplainable until

to your life is it's unexplainable until you experience it. Everything about it,

you experience it. Everything about it, helping shape them, learning with them,

helping shape them, learning with them, going through hard times and

going through hard times and experiences, but also experiencing the

experiences, but also experiencing the joys.

joys. I regret sort of you know I had children

I regret sort of you know I had children later in life because I was really

later in life because I was really pursuing my career and

pursuing my career and it is definitely challenging being an

it is definitely challenging being an entrepreneur that's a mother. I made a

entrepreneur that's a mother. I made a decision that I was going to have one

decision that I was going to have one child because I wouldn't be able to do

child because I wouldn't be able to do as much of what I love doing outside of

as much of what I love doing outside of being a mother if I had more than one

being a mother if I had more than one child. And now I realize that say that

child. And now I realize that say that when I'm older and closer to dying,

when I'm older and closer to dying, I know now that

I know now that I'm not going to think about doing one

I'm not going to think about doing one more podcast when I'm on my deathbed.

more podcast when I'm on my deathbed. I'm going to think about all the

I'm going to think about all the experiences I've had with my family. And

experiences I've had with my family. And I do I do have a pretty balanced I would

I do I do have a pretty balanced I would say balanced personal life and family

say balanced personal life and family life with my career.

life with my career. I don't know that it was the easiest

I don't know that it was the easiest decision to make where I had to sort of

decision to make where I had to sort of give up some of my intellectual pursuit,

give up some of my intellectual pursuit, some of my entrepreneurial my

some of my entrepreneurial my productivity essentially.

productivity essentially. I had to give some of that up to to to

I had to give some of that up to to to be the best mother that I wanted to be

be the best mother that I wanted to be to be present with my husband and my my

to be present with my husband and my my son and enjoy everything that I enjoy

son and enjoy everything that I enjoy because that takes time. and that time

because that takes time. and that time that I'm with them, I am not doing my

that I'm with them, I am not doing my podcasting or my research or any of

podcasting or my research or any of that, right? And I'm happy with that

that, right? And I'm happy with that decision. And in fact, I would even give

decision. And in fact, I would even give up more of it for another child. Um, and

up more of it for another child. Um, and that's a very personal thing that I'm

that's a very personal thing that I'm discussing. So hopefully

discussing. So hopefully I'll be okay with it.

I'll be okay with it. It's not the first time I've heard this.

It's not the first time I've heard this. Really?

Really? Yeah. No. Yeah, it's not the first time.

Yeah. No. Yeah, it's not the first time. I I hear this a lot which is fascinating

I I hear this a lot which is fascinating to me from from high performance women.

to me from from high performance women. It is it's you know

It is it's you know I say that it's very hard to be a very

I say that it's very hard to be a very high performing female and mother at the

high performing female and mother at the same time. Uh you either have to

same time. Uh you either have to sacrifice being present with your family

sacrifice being present with your family or your health because you don't sleep

or your health because you don't sleep as much. uate, you know, you're you're

as much. uate, you know, you're you're basically

basically not going to be getting as much sleep

not going to be getting as much sleep because you're going to be working

because you're going to be working rather than sleeping during some of the

rather than sleeping during some of the those hours, right? So, I do I do think

those hours, right? So, I do I do think that it is very challenging and I'm not

that it is very challenging and I'm not saying that um there aren't really high

saying that um there aren't really high performing mothers out there, but it is

performing mothers out there, but it is it is a very difficult thing to do.

it is a very difficult thing to do. When you say you you made the choice to

When you say you you made the choice to have one, was that an intentional

have one, was that an intentional choice? I you and your partner did

choice? I you and your partner did family planning and said we want one or

family planning and said we want one or was it because you said your child is

was it because you said your child is seven you said you're 47 so at 40

seven you said you're 47 so at 40 obviously it's it's becomes a little bit

obviously it's it's becomes a little bit more tricky than it than it does when

more tricky than it than it does when your 30s to conceive

your 30s to conceive right so I think what in in my case um I

right so I think what in in my case um I I got pregnant when I was 38 for the

I got pregnant when I was 38 for the first time and I gave birth when I was

first time and I gave birth when I was 39

39 so I was pretty late already

so I was pretty late already and at that point

and at that point I didn't you know as I It was I was so

I didn't you know as I It was I was so overwhelmed and my productivity had gone

overwhelmed and my productivity had gone down so much just from that event

down so much just from that event that I was worried that I wouldn't be

that I was worried that I wouldn't be able to keep it up if I did another one

able to keep it up if I did another one right away, which I had to do because I

right away, which I had to do because I had waited so long. Now, why did I wait

had waited so long. Now, why did I wait so long? I was pursuing my career, you

so long? I was pursuing my career, you know? I mean, and I would argue now that

know? I mean, and I would argue now that I could have had a kid in graduate

I could have had a kid in graduate school. I could have had a child as a

school. I could have had a child as a post-doal fellow, but again, it's one of

post-doal fellow, but again, it's one of those things where you just you keep you

those things where you just you keep you want to like get through this milestone

want to like get through this milestone and then this milestone and then you

and then this milestone and then you want everything to be perfect and you

want everything to be perfect and you start to like this perfectionism can

start to like this perfectionism can sometimes be a double-edged sword,

sometimes be a double-edged sword, right? Yeah.

right? Yeah. Where your perfectionism then is like,

Where your perfectionism then is like, okay, well, you're you're going to have

okay, well, you're you're going to have a trade-off here. Yeah.

a trade-off here. Yeah. And that trade-off for me was my

And that trade-off for me was my reproductive lifespan. You know, I'm I

reproductive lifespan. You know, I'm I was older when I started having

was older when I started having children. know there's a lot of

children. know there's a lot of technologies out there now that can help

technologies out there now that can help with that but at you know 47 it's I

with that but at you know 47 it's I would say not looking good.

would say not looking good. Uh I think I ask about this and I'm

Uh I think I ask about this and I'm curious about this because me and my

curious about this because me and my partner I'm 32. She's turned 33 last

partner I'm 32. She's turned 33 last week. We don't have any kids. We've been

week. We don't have any kids. We've been together for almost seven years now I

together for almost seven years now I think. And so you can imagine in my life

think. And so you can imagine in my life how easy it would be to make excuses

how easy it would be to make excuses that I need to get through this year

that I need to get through this year because this big thing's happening or

because this big thing's happening or I'm moving to LA so now's not the right

I'm moving to LA so now's not the right time. And then she's got her business

time. And then she's got her business going on so now is not the right time

going on so now is not the right time for her and she's traveling and doing

for her and she's traveling and doing these retreats around the world so

these retreats around the world so that's not perfect timing. And then

that's not perfect timing. And then because of this podcast, I've played the

because of this podcast, I've played the scenario forward because I get to meet

scenario forward because I get to meet people who are a little bit further down

people who are a little bit further down the line than me. And I get to ask them

the line than me. And I get to ask them about their regrets and the decisions

about their regrets and the decisions they wish they'd made and were they

they wish they'd made and were they intentional about fat family planning,

intentional about fat family planning, did they wish they'd done it earlier?

did they wish they'd done it earlier? And the thing it's changed in me is it's

And the thing it's changed in me is it's made me realize that to start the

made me realize that to start the process, if it's something I want to do

process, if it's something I want to do well before I'm ready because there is a

well before I'm ready because there is a there whether we like it or not, there

there whether we like it or not, there is a biological clock. And the thing

is a biological clock. And the thing that I've observed in the guests,

that I've observed in the guests, specifically high performance women,

specifically high performance women, whether you Ronda Rousey, the UFC

whether you Ronda Rousey, the UFC champion, who I sat and interviewed and

champion, who I sat and interviewed and who was in tears talking about her

who was in tears talking about her failed IVF for the I don't know the

failed IVF for the I don't know the fifth, sixth, seventh time, or other

fifth, sixth, seventh time, or other women that have sat here and interviewed

women that have sat here and interviewed and looked in their faces is the regret

and looked in their faces is the regret of having that decision taken taken away

of having that decision taken taken away from you is going to be much much worse

from you is going to be much much worse than

than the inconvenience

the inconvenience of the choosing an imperfect time to

of the choosing an imperfect time to have the kid. So, funnily enough, I w I

have the kid. So, funnily enough, I w I don't people don't really know this cuz

don't people don't really know this cuz I don't talk about this, but I walked

I don't talk about this, but I walked away from this podcast a couple just

away from this podcast a couple just after hearing this story over and over

after hearing this story over and over again and I went to the women in my

again and I went to the women in my lives and I was like, it's like super

lives and I was like, it's like super annoying being that guy cuz especially

annoying being that guy cuz especially as a guy saying it, I'm like, by the

as a guy saying it, I'm like, by the way, family planning as early as

way, family planning as early as possible is probably a good idea. and

possible is probably a good idea. and whether that means freezing your eggs or

whether that means freezing your eggs or freezing your embryos or just giving

freezing your embryos or just giving yourself the option in the future um is

yourself the option in the future um is probably a good idea. And it was so

probably a good idea. And it was so interesting to actually see the reaction

interesting to actually see the reaction to me saying that to some of the women

to me saying that to some of the women in my life that I care about like my,

in my life that I care about like my, you know, my siblings or my partner

you know, my siblings or my partner because upon saying it, it wasn't

because upon saying it, it wasn't incredibly wellreceived because

incredibly wellreceived because I think it's a confronting thing to say

I think it's a confronting thing to say to somebody

to somebody because there's a bit of a stigma

because there's a bit of a stigma associated with like freezing your eggs

associated with like freezing your eggs and IVF and freezing your MBOS's. And

and IVF and freezing your MBOS's. And even with my partner, the first time I

even with my partner, the first time I said it to her, it was it was almost as

said it to her, it was it was almost as if I was like insulting a little bit,

if I was like insulting a little bit, insulting her. That's almost the the how

insulting her. That's almost the the how I thought she took it for the first

I thought she took it for the first three or four minutes. But then when I

three or four minutes. But then when I explained what I was saying by like give

explained what I was saying by like give let's give ourselves the option when

let's give ourselves the option when we're older, you know, if you know,

we're older, you know, if you know, let's just give ourselves the option.

let's just give ourselves the option. And also, if you go through these

And also, if you go through these procedures when you're younger, you have

procedures when you're younger, you have higher quality yield from the eggs you

higher quality yield from the eggs you freeze or the embryos you freeze. Let's

freeze or the embryos you freeze. Let's just give ourselves the option. And then

just give ourselves the option. And then she kind of turned 5 minutes into the

she kind of turned 5 minutes into the conversation and then she got super

conversation and then she got super excited about it like 15 minutes in and

excited about it like 15 minutes in and now we're like super excited. So like

now we're like super excited. So like we're we're trying to conceive but also

we're we're trying to conceive but also we're going to be freezing our eggs and

we're going to be freezing our eggs and freezing embryos in this year in

freezing embryos in this year in September because and I've just tried to

September because and I've just tried to be a really big influence to the women

be a really big influence to the women in my life to like give yourself the

in my life to like give yourself the option. And I say this because I've seen

option. And I say this because I've seen the regret on this podcast and that's

the regret on this podcast and that's what I'm saying. And I think all I think

what I'm saying. And I think all I think all people that can and I know it's

all people that can and I know it's expensive as early as you can should

expensive as early as you can should consider the fact that we live in a

consider the fact that we live in a world that is driving productivity that

world that is driving productivity that is making us work later and later in

is making us work later and later in life that is making us more obsessed

life that is making us more obsessed with our careers and without us really

with our careers and without us really knowing it there is a clock and it's

knowing it there is a clock and it's robbing us of the option to make family

robbing us of the option to make family planning decisions.

planning decisions. 100% agree. I I can't I can't agree

100% agree. I I can't I can't agree more. Exclamation exclamation everything

more. Exclamation exclamation everything you just said. I mean, if I had frozen

you just said. I mean, if I had frozen my eggs or we had done, you know, IVF

my eggs or we had done, you know, IVF and frozen embryos that were viable and

and frozen embryos that were viable and healthy, then we'd have the option,

healthy, then we'd have the option, right? I mean, it's it's it's it's so

right? I mean, it's it's it's it's so true. And I don't know. I think I think

true. And I don't know. I think I think I was just really blinded by and

I was just really blinded by and overwhelmed by, you know, how much work

overwhelmed by, you know, how much work I have to do and thinking, "Oh, there's

I have to do and thinking, "Oh, there's no way I could do more than one."

no way I could do more than one." Because, again, I when I'm a mother, I

Because, again, I when I'm a mother, I go all in.

go all in. Yeah.

Yeah. When I'm a podcaster, I go all in.

When I'm a podcaster, I go all in. That's exactly,

That's exactly, you know, it's not just, you know, when

you know, it's not just, you know, when I have a guest on, like I really like I

I have a guest on, like I really like I need to like be really interested in

need to like be really interested in them and, you know, so there's it's all

them and, you know, so there's it's all in, but not giving myself that option is

in, but not giving myself that option is a big regret, you know, where at least

a big regret, you know, where at least if I had frozen my eggs down, then I

if I had frozen my eggs down, then I would be at a point now this if I had

would be at a point now this if I had done this, you know, when I was 39 or 40

done this, you know, when I was 39 or 40 or even if I had done it the first time,

or even if I had done it the first time, you know, when I was earlier in my 30s,

you know, when I was earlier in my 30s, I should have done that, you know, but

I should have done that, you know, but um I just didn't have the foresight

um I just didn't have the foresight enough to to do that and I and I do

enough to to do that and I and I do regret it. So, it's great. It's great

regret it. So, it's great. It's great that you talk about it to the the women

that you talk about it to the the women you that are in your life and even on

you that are in your life and even on the podcast.

the podcast. We're really bad at forecasting the fact

We're really bad at forecasting the fact that we will change

that we will change this. And I think this is like really at

this. And I think this is like really at the heart of it. Like we're really bad

the heart of it. Like we're really bad at forecasting the fact that our current

at forecasting the fact that our current state of mind might not be our future

state of mind might not be our future state of mind. But you've only got to

state of mind. But you've only got to look backwards in your life and realize

look backwards in your life and realize how different you are and how you think

how different you are and how you think and what your priorities were. I was in

and what your priorities were. I was in nightclubs at 18 and 19. I there's

nightclubs at 18 and 19. I there's nothing for me going to a nightclub now

nothing for me going to a nightclub now be like a form of like it'd be like

be like a form of like it'd be like waterboarding me. It'd be like torture.

waterboarding me. It'd be like torture. I changed and so at like 35 at 40 45

I changed and so at like 35 at 40 45 there's a high probability that I'm

there's a high probability that I'm going to have a different perspective

going to have a different perspective than the one I have now. So give myself

than the one I have now. So give myself the option at 45 to like you

the option at 45 to like you know so that's kind of how I think about

know so that's kind of how I think about it and I say this out publicly because I

it and I say this out publicly because I just think I don't like I don't like

just think I don't like I don't like seeing that regret in people.

seeing that regret in people. It's hard. Yeah, it it's definitely

It's hard. Yeah, it it's definitely hard. Thankfully, I do have this joy in

hard. Thankfully, I do have this joy in my life and I'm so glad I have that.

my life and I'm so glad I have that. But,

But, and I have to acknowledge the fact that

and I have to acknowledge the fact that many people even if they did want the

many people even if they did want the option for fertility reasons can't have

option for fertility reasons can't have children. So, um it's not still not an

children. So, um it's not still not an option for everybody because there are,

option for everybody because there are, you know, people have certain health

you know, people have certain health complications and um other issues which

complications and um other issues which prevent them from having kids even if

prevent them from having kids even if they wanted to and even if they're young

they wanted to and even if they're young and I've got friends in my life that

and I've got friends in my life that unfortunately are in that situation. But

unfortunately are in that situation. But yeah, thank you so much for the work

yeah, thank you so much for the work that you do. It's um it's really really

that you do. It's um it's really really important work in part because you're so

important work in part because you're so unbelievably engaging, but you're so

unbelievably engaging, but you're so because of your obsession, you're so

because of your obsession, you're so unbelievably rigorous and in the detail

unbelievably rigorous and in the detail of the things you talk about. And as you

of the things you talk about. And as you said, there's so many people around the

said, there's so many people around the world, and I know because we we meet

world, and I know because we we meet them wherever we go in the world that

them wherever we go in the world that don't have access to this information

don't have access to this information like they're not going to be on PubMed

like they're not going to be on PubMed reading through the journals and trying

reading through the journals and trying to distill these big words. And I think

to distill these big words. And I think you do a brilliant job of educating many

you do a brilliant job of educating many many millions of people in every corner

many millions of people in every corner of the world through your YouTube

of the world through your YouTube channel and your Instagram etc. and um

channel and your Instagram etc. and um making these like complicated things

making these like complicated things accessible and if if if you're

accessible and if if if you're successful in that which you very much

successful in that which you very much are you're you're tilting the trajectory

are you're you're tilting the trajectory of their life but also therefore their

of their life but also therefore their future and their kids' lives and their

future and their kids' lives and their kids' kids' lives and um and that's a

kids' kids' lives and um and that's a really wonderful thing and we need more

really wonderful thing and we need more public educators like you that have the

public educators like you that have the talent of articulation and engagement

talent of articulation and engagement that you do. There's they're very very

that you do. There's they're very very rare and hard to come by. I do a podcast

rare and hard to come by. I do a podcast where I look at all these people and

where I look at all these people and you're like the very very best at it and

you're like the very very best at it and you've done it for so unbelievably long

you've done it for so unbelievably long and that's why. So, thank you so much

and that's why. So, thank you so much for educating us and allowing us to live

for educating us and allowing us to live the future that uh that'll be most

the future that uh that'll be most conducive with our health and happiness.

conducive with our health and happiness. Well, thank you so much Stephen for the

Well, thank you so much Stephen for the really engaging conversation and for

really engaging conversation and for asking the hard questions.

asking the hard questions. Thank you.

Thank you. This has always blown my mind a little

This has always blown my mind a little bit. 53% of you that listen to the show

bit. 53% of you that listen to the show regularly haven't yet subscribed to the

regularly haven't yet subscribed to the show. So, could I ask you for a favor?

show. So, could I ask you for a favor? If you like the show and you like what

If you like the show and you like what we do here and you want to support us,

we do here and you want to support us, the free simple way that you can do just

the free simple way that you can do just that is by hitting the subscribe button.

that is by hitting the subscribe button. And my commitment to you is if you do

And my commitment to you is if you do that, then I'll do everything in my

that, then I'll do everything in my power, me and my team, to make sure that

power, me and my team, to make sure that this show is better for you every single

this show is better for you every single week. We'll listen to your feedback.

week. We'll listen to your feedback. We'll find the guests that you want me

We'll find the guests that you want me to speak to, and we'll continue to do

to speak to, and we'll continue to do what we do. Thank you so much.

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Heat. Heat. N. [Music]

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Anti-Aging Expert: Missing This Vitamin Is As Bad As Smoking! The Truth About Creatine!