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Make money easy, just save your receipt and you'll get 50 bonus entries. Let's make money easy together. Enter right now at Louis house.com win. Hey everyone, I'm so excited that you're here today, we have an inspiring guest, dr. Rhonda, Patrick who has been on before, but it's been a few years, and I wanted to really get clarity because she has so much research, she does so much great content that I wanted to try to simplify some of the things that are happening right now. In
The the health and fitness space, there's so many different opinions and I like to get the best expert with the best research that can help us optimize the different parts of our life, where we are struggling in all areas of life. And in this episode, she really shares some surprising things, especially the surprising connection between resistance, training, lactate production and brain health. Which I want you to pay attention to when we get into it. Also how to time your workouts and meals for optimal glucose regulation?
Ocean and cognitive performance and she talks about one main supplement that I thought I was applying to my, my nutritional intake on a daily basis but I'm not doing it enough she, and she talks about the critical role of a mega Three fatty acids in longevity. And why supplementation matters? I always go back and forth on supplementation. Is this actually mattering, is this making a difference? She talks about the power of it and why you need to be paying attention.
Into it and which supplements matter for you that and so much more. I'm so excited that you're here today. I'm grateful for you. If you're enjoying this make sure to click the follow button over on Apple or Spotify, leave us a review and share this with one friend that you think this could be helpful for you, got a friend in mind who's trying to optimize their health, send them a link to this audio episode share with them and ask them to share with you their biggest. Take away without further Ado. Let's dive into this.
With dr. Rhonda Patrick. Welcome back everyone in the school of greatness. Very sad about our guests. We have the inspiring dr. Rhonda, Patrick in the house. So good to see you. Thank you for being here first time in person on the show but second time on the show,
right, that's right. Great to be here. I'm
so excited. You're here. I've been a fan of your content for a long time. You've been serving Humanity to help people improve their life by giving them the exact scientific peer-reviewed, protocols and continually updating and optimizing these protocols over.
Time for many years, your podcast YouTube channel, your guides your newsletter, they all add a lot of value to so many people's. So I'm grateful that you're here and there was something about we're talking about before we jumped on camera which was around sleep. And I have a statistic a couple stats that I saw online about sleep and I want to have you reflect and share on this because you have so many different levels of expertise around sleep nutrition, supplements, Food Training and really optimizing the body.
But at this season of your life, I think we are talking about beforehand. Sleep is something that people need to think about and their ability to work out and the physically, like build muscle and strength and aerobic exercise. But I saw a survey a WebMD survey found that an average American sleeps, five point, seven hours a night. I'm not sure how accurate that is. But side five point seven hours a night. And I also saw the National Institutes of Health says that.
Six or seven hours of sleep is not enough and can lead to Chronic sleep deprivation. I'm curious simple question. How many hours of sleep a night? Do you think humans actually do need to function at a high level and
If we don't sleep that much, what does that mean? That's like, sleep, like chronic sleep deprivation, like, what does it actually do to the body, if we don't sleep enough?
Well, so the first question is, how much sleep do people need? And it's a little bit of, there's a general answer because, and I say this because, believe it or not, there are something called Chrono types where people actually there's genes that affect how much sleep they actually need and most
'Well, okay, most people need seven to nine hours of sleep a night. However, what caveat that with that, you know, those outlier people that have certain genes that make them not require quite as much and they can actually function quite well with less than seven hours. That's the exception not the
rule they can function with less but is it optimizing their, their, their body and their mind? It's
less. It's really interesting because it has to do with their circadian rhythm. So
Is this 24-hour clock? That our body is on all of our cells are on our metabolism. Are neurotransmitter production are hormone production, and when that circadian rhythm is disrupted, things kind of go haywire and so they're their circadian rhythm. It's like a fundamental difference where it's just a little different and so, because of that, they can actually be healthier healthy with like less sleep. And it's, I don't know so much about that exception, so I don't want to focus on that.
I like 1% of the population, know what percent, it's not a lot but it does exist. And I just want to acknowledge its existence because, you know, there are people here this 7 to 9 hours and then there's that whatever one to three percent of people that will yell and scream about how they don't mean
that. Yeah, I can function on five hours, I'm good and I mean, yeah. But it, but how maybe you can function now? But can you function in 20, 30 years back and it will not affect your body later because you sleep deprived
Now, well, if you think about sleep, I mean, it's definitely, you know, a time of Rejuvenation of repair. So, all of our repair processes are happening when we're sleeping, whether that's repairing damage to our DNA to prevent us from getting cancer causing mutations, so their Uncle genetic mutations, whether we're repairing our brain, so we're cleaning out a lot of Gunk that builds up in our brain throughout the day. These are things that are like little
You know pieces of protein fragments and Aggregates and you know and so when we sleep it's like we clean that all out as a process called the glymphatic system to gets activated and it literally squirts this lymphatic fluid throughout our brain kind of like it like a wash like a cleansing and it physically forces it out through the lymphatic system and it's very important for preventing the build-up of protein aggregates. Like amyloid beta which is involved in Alzheimer's disease and its why sleep is so
Inherently connected to neurodegenerative disease because it is a repair time, right? Lots of things going on with the brain, but also your metabolism and blood pressure, your blood pressure resets, everything is resetting during sleep digestion, shuts down so that you can do all this repair stuff. So if you think about, like your body is a kind of like a like a, like a bat, like a phone, so your water, your body is a phone and if you don't recharge your phone at night, right?
It dies, it dies. It's not going to run properly, it's going to it's going to, you know, eventually die, you won't be able to use it. So you know, it's kind of like the same thing. You have to recharge your battery when you're sleeping and that's kind of what you do and that includes everything from brain function to immune cell function. Your immune systems also replenished to metabolism and and this is something that I don't think a lot of people think of most people when they think of being sleep-deprived they think of brain fog. I'm like I'm not
Think properly, I'm not thinking like, you know, my sharpest but I don't know that most people are thinking of type 2 diabetes, metabolic syndrome. And and this is something I know I certainly wasn't thinking about it until until I became a new mother and was wearing a continuous glucose monitor. So that's something that you can attach to other your arm or I put it on my abdominal area and it continually measures your blood glucose levels and of course when you become a new person
Parent. You're sleep-deprived like yogurt. Yes, especially a mother when you're waking up. Nursing your child three times a night. I mean, you're getting very fragmented sleep and and I was wearing a continuous glucose monitor and it was very eye-opening, what was happening to my blood glucose regulation? I mean was completely shot. Well, my opening. So my levels were looking like pre-diabetic and this is like I was still eating healthy, right? I was eating my healthy food as my vegetables and my salmon and
Blueberries. Yeah, I wasn't, I wasn't as physically active as my usual because, you know, especially, you know, the first month after having a baby, but I'll get to that, some good news in a minute, but that was, you know, to me, it was just like it was so crazy to see like my fasting blood glucose levels. So incredibly high without changing my diet really and you know, I was still sort of Physically Active is going for walks like, but I wasn't doing my usual like a run eventually started doing his.
Hit. But so so that the point here is that actually even just getting one two, three hours less sleep per night for three nights in a row. I mean, think how common is it to not to get one hour less of sleep a night for three nights in a row. So common so common, it happens to me all the time all the time and there's been studies that have looked at well, what does happen to normal, quote, unquote, healthy people that haven't been diagnosed with any sort of metabolic disease. What happens?
Is after three nights of getting 1 2, 3 hours, left less sleep per night is that their body isn't disposing of glucose properly. So their blood glucose levels, stay elevated on top of that insulin. They're not making enough insulin to lower the blood glucose levels and so you get this double whammy almost looking like insulin resistant or pre-diabetic if you were to just look at the Hard numbers. Yes, and again, this is just from not getting enough sleep for three nights in a row and it's not even
Like full-on sleep restriction, where you're taking, you're taking away, you know, four or five hours of their sleep, it's just one, two, three hours less. And so it's really has profound effects on metabolism, and this sort of accumulate, so they're just a cumulative effect, it's called Sleep debt, right? So when you're getting less and less sleep each night, it's like you build up to sleep, debt payoff to sleep debt ever. So, the, the good news is, is that believe it or not at least with
Back to the middle metabolic effects and also the cognitive effects is that exercise can help negate a lot of that. And that's what I also learned with my own personal experience.
Yeah. And your quote, you have a quota on this. That I saw online that said, even one hour of sleep less per night for three nights can disrupt how your body processes sugar and lead to mild in some resistance. But some good news here, hit can almost reverse it. So can you go with less sleep? But then, train hard and
Reverse the negative
effects. So according to research yes. And according to my own anecdotal data. Yes. And and there's there's a there's reasons why. So, when you're doing high intensity interval training. So this is where you're going, you know, you're doing intervals that are hard, so you're going above what you normally would do, if you're just going for a jog, you're Goin like, 80 85 percent of your max heart rate and you're doing it for a period of time, that's an interval, and then you kind of have a recovery period.
You going lighter, right? So you're doing a lot of you know, vigorous intensity exercise where it's like during that interval you can't talk because you're working out you hard. So that's that's the real test here. What happens when you're working out really hard? Like that is that you're pushing your energy system to utilize, glucose only and what happens is you utilize glucose only and you make a metabolite called lactate and everyone thought lactate this metabolite. You're making when you're going, huh?
Hard is this, you know, waste product by product. It's not useful turns out. Very, very wrong lactate itself, is not only used by other tissues. So when you're making lactate, your muscles are making lactate because they're using glucose. The reason they're using glucose is because your body can't get oxygen to your muscle quick enough to use oxygen as energy basically, and make it through something using the mitochondria. So basically you're making this lactate and using glucose in
Right in the lactate, then gets shuttled into the brain and get shuttled into the heart and to liver. And it's not only used as a very energetically favorable source of energy, it's also called what's called a signaling molecule. It's the way your muscle communicates with other parts of the body, including going back into the muscle. And so, what lactate does is it signals to the cells? Hey, make more of this, or make less of this. And what it does to the muscle is the muscle is going. I'm consuming a lot of glucose here because that's the
The only energy I can use. I need to make a way to get more of it and so lactate actually signals to your muscle to make Transporters for glucose more of them. Come up so Transporters for glucose are kind of sitting below the surface of the muscle or not, really letting glucose in all the time. But when lactate comes around, they wake up. They go to the surface of the muscle and they just allow a lot more glucose to come in.
Where are they getting that? Glucose from? Well, the glucose is from your food, or from
gluconeogenesis, the process of making glucose.
From other materials like, glycerol, for example, let me know
acids what is it pulling it from like visceral fat or more? From the food that you just didn't
take? Usually it's from from the food or glycogen stored as glycogen. But the point is that those, those glucose Transporters that come up to the muscle, stay there for like 48 hours. And so, your body becomes very all the glucose that you're eating for. The next two days is getting taken up into your muscle very effectively and efficiently. And so
So, the net effect is, you know, this High intense interval training, is getting that glucose out of your, your bloodstream and bringing it to your muscle where you want it. And so, if you go back to the Sleep story, you know, and there's multiple studies showing this that people that even do high intensity Level Training before they're sleep, deprived of the, do it after their sleep 25. It doesn't matter if you're doing within a 48-hour window or so of being getting less sleep, what's happening is your glucose regulation, resets, right? Because you're, you're causing that stress on your
Make more of those transfers and so glucose or glucose gets taken in better and it also affects insulin signaling and as well. So there's a lot of other ways that it's happening.
So if I want to, if I'm going to, if I know I'm going to get less sleep tonight, is it useful to say, let me do a hard high intensity interval training workout six hours before or in the morning and really push myself kind of hard for these 30 to 45 minutes, knowing them to get less sleep.
And I'm going to need to be on the next day, like I've got a lot of meetings and I'm running around, I'm traveling and I'm going to be, you know, jet-lagged what will that do for your mind, your body, the next day.
So those Studies have been done and with respect with respect to the metabolism yes doing it before for sure it's going to affect. Now if you're talking about cognition and brain function I would say unfortunately you're going to want to do it the next day. After you've been sleep-deprived really your
meeting so you wake up
Sleep deprived, you should go do it
then, right then really? Yeah, right then. So maturity exhausted. He
like, where am I going? I'll grab my keys. I got to go back. I like, we get out. Go to sleep right now because you have
10 minutes because that's what's been shown 10 minutes of high-intensity. Real training can improve blood flow to the brain. It improves memory and improves cognition and it only took 10 minutes to do it. So maybe not the 30 minutes. Right? Right now, I'm in it now like a crossfit style like a full-on, like the hardest thing that you usually do when you're
Ron on your game but like 10 minutes. Right? Go on 10 minutes get on a Peloton or a bike or whatever and you do a 10-minute whatever your program is and it will I do it all the time. I do it all the time. You're sleep-deprived alt well I guess I'm like going to Florida. I live in California and I have to give a talk at like, 8:00 in the morning which is like 5:00 in the morning my time and I'm already sleep deprived from the travel, right? I will absolutely get up and do a hit first thing in the morning before the talk, even though it's already pretty darn early for me.
And I'm
tired and it's the last thing I want to do, but like I'm like, 10 minutes. Like I'll sit and drink coffee for 10 minutes. What's going to be better, right? Coffee, sounds
bow and I think the coffee's us pretty good with your time. So how long will that positive effect lasts for? If you do you're sleep-deprived, then I before you wake up, you got a lot going on but you're tired. You got to wake up and get started. You do a 10-15 minute hit style workout. How
Will that make you feel awake or feel sharp and clear? Like, how long would that last for?
It probably depends on a lot of factors other factors to. I will say this, you mentioned doing the hit like like the day before leg. Before you're going to go, you know, you're going to be sleep-deprived, right?
Then you're exhausting yourself then you're exhausted, but yeah,
but you know what? You're in a way. So I'm talking about like, I talked about doing it right before, whatever, whatever your meeting or your podcast or whatever it is you have.
Beyond on point. Right. Mostly because like that's when you really like you do, it's like Peak but I will say this yes. If you do it before you still get brain benefits. Because again coming back to lactate, so lactate it. All comes down to in order to make lactate, you have to, you have to work hard, you have to be going 85 percent of your max heart rate, you know, and doing that 10, 20, 30 minutes, right? The more you do it, it's a dose-dependent.
T', that lactate goes into the brain. In fact, the brain is one of the biggest consumers of it and it increases something in the brain called brain, derived neurotrophic factor bdnf, and this is something that will help you. It's something that increases the growth of new neurons in the hippocampus, it increases the connections between neurons, right? So you're actually going to help with memory long-term memory short-term memory as well and it also improves something called neuroplasticity.
So that is the ability of your brain to adapt to a changing environment, right? And that's very important. As we age, our brain becomes, quote-unquote less plastic. Last adaptable, we're not able to change till you can't teach an old dog. New tricks, right. You've heard that it's kind of like that, like your brain is less adaptable. Well, neuroplasticity is something that you want to, you want to maintain it with age, and brain-derived neurotrophic Factor, regulates that so because you're, you're getting
That brain, derived neurotrophic factor and there have been a variety of you know studies that have really shown that you do. Increase it from particularly vigorous exercise. Again the lactate ski. So going back to your question. I do want to, I do want to sort of caveat what I originally said with. Yes it is going to improve brain function doing it before as well. But if you're wanting that like immediate blood-flow effect, where you just, you feel it, like really doing it right before is
is better than kind of better and how
You think that would last like if you're going from LA to Florida, one day, you sleep four or five hours a night, you got to wake up early, you work out, you got your speech, like, how could you go till dinner pretty sharp or is it really going to last for like three hours sharpness before it starts to fade, right? Yes, I like all right I did this hit work out knocking another 24 hours, sleep deprived and still
be all know. I don't not for the brain for the glucose stuff. It last elad body, but not the brain, not the brain.
N-no. Yeah it does. You do need at least like you're going to start to feel tired? Yeah. Right. And you might actually need a like a little nap or something a little nap.
Yeah. Do your maps. How important our naps are they helpful or hurtful for human in their circadian rhythm in their sleep
process. So I talked to dr. Sachin Panda about he's talked about naps a lot and he's a circadian biologists and really nice burn and he really does think that naps are useful particularly
And you are sleep deprived, right? And so if you can nap, right? I'm not really a napper. Like, it's hard for me to nap, like even when I'm tired, I'm not sure why, but it's just who I am. And so I'm not saying I never do not, but it is kind of, I think, especially if I'm like amped up on. I know I have to do something like, you know, that I'm like, it's hard to shut
down, right? Why did that company
had? So, I always go to the exercise. Like, I'll just go to the gym even though I'm tired.
Well, I go to the gym, not for long sometimes it's like 15 minutes, you know? And and it does it helps me, it really helps a
lot. Try to go to bed a little earlier that night, maybe if you
can try to go to bed earlier, exactly, that's exactly. What if you can't. Like if you're like a conference thing, where it's like multiple nights where you're staying up, late, you go, you know, leave as early as you can. But again, that's where the exercise comes in. Like, it really does like even just doing it in your hotel. Like I have this. Go to your routine on Jewel, my hotel room. It's kind of like a version of what crossfitters called the Cindy workout.
So I'll do 10 push-ups and then I do 10 V UPS which are kind of like a version of a setup and then I do like 15 bodyweight squats and I do it over and over and over for like arrest or not. No rest. No Rest mosquito and minutes non-stop. Yeah, I go from one to the next minute. I mean I'll like to catch my breath for a minute but like the recovery is very short, maybe 20 seconds there, you know, like it's not like
you give me your heart rate up a whole talking
my heart rate up the whole time and usually like
Like, in many cases, they only do 10 minutes. Like if it's like a hotel room, work out why I just need to do something quick and like get it but it really works. Really it Cindy workout.
Yeah. Well, that generate lactate also. Yeah. Absolutely. And where do you feel that?
You can measure it, but like heart rate is a good way. Like, if you're, if you're getting up to like 85%, so I wear my Apple watch, right? And if you're, if you're getting up to like, you know, 85% of your max heart rate, 80 85 %, you're most likely going to be making
Creating it. Yeah. What is it? What does it feel like to have liked it in the body Burns? It burns was it burned? Like in the muscle group or more the lungs.
I feel it in the muscle group. When I'm doing when i'm doing things like body weight, squats or biking or push-ups. Yeah, I mean you feel that your
body feels heavy, it feels like it hurts.
It's done. I mean, even yeah, you know, doing bodyweight squats are great. There's a study that came out when I was like, six months ago or something that show doing.
Ten bodyweight squats, every 45 minutes throughout like an eight-hour ish work. Day was better for glucose regulation. So this is your blood sugar regulation, then a 30 minute walk and I timed myself. It took me twenty seven seconds to do 10 bodyweight squats, and, you know, so these are like exercise snacks, right? These are things that you do. It's a great way to break up your sedentary time. So, when you're sitting in your office for hours at a time, you're
Harry. And it's interesting because there's been a lot of research that have come out over the past few years, showing that being sedentary, I always used to think of being sedentary is like you're not physically active and sometimes I still use that word you're sedentary, it's true, when you're sedentary, you're not physically active. And that's typically when you're doing a study in your categorizing, someone who is very bright, but, but you can be sedentary and still be physically active. So like I do a lot of sitting when I'm at my computer when I'm researching something.
Saying reading studies, you know, I'm at my computer or doing a podcast. I'm sitting I sit for multiple hours, right? That is sedentary time and that has been shown to be an independent risk factor for certain cancers. Wow. Meaning independent of your physical activity, even which is interesting because it's like, it makes you think, wow, exercise not getting up and doing, you know, a 2-minute three-minute like, you know you do some high knees or you do some burpees or some squats or
Thing where you're getting that physical activity and you just do it for a couple of minutes and you break up your work day. It's what's really interesting is there's been studies showing that you so people there's exercise snacks in a structured way like I just said right where you're like, okay I set a timer every you know, 45 minutes I'm going to get up and do 10 bodyweight squats, okay, that's a structured exercise. Now, well, some people have unstructured exercise snack. So let's say they work on the fourth floor of an office building
their walk, the stairs, they
Sprint the stairs
Whoo, they Sprint the stairs, they get their heart rate up, right? Oh, yeah. So so there's been large studies sprinting? Yeah,
yeah, large. Just take a walk in the stairs.
Yeah. They're like, going to walk this case to I should. Okay, let me, let me, let me Define spread because if we're talking about a coach Sprint, no, they're not swinging. What a coast, right would be, what I mean, is there, they're going fast, okay, they're running their, yeah, running right, right. They're going they're going faster than just walking. They're not, they're not sprinting. In the coach sense of the word. Thank you.
Pointing that out because people might be like well then you're crazy. They're not sprinting. No way and you're right running as fast. They can't up there as fast as they can up the stairs and their heart rates getting pretty high. And this is this has been measured because there's been large studies that are put accelerometers on people or they measure their heart rate and they found that people that do anywhere between two to six minutes of this sort of unstructured. Type of vigorous exercise. They have a 40% lower cancer-related mortalities board.
Percent were lower all-cause. Mortality is, are dying from all causes 50% lower cardiovascular related, mortality mortality. This is incredible because this was even in people that identified themselves as non exercisers and other words, they don't go to the gym, they don't take that extra time, they just do this. This is how they exercise. They incorporate this, you know, lifestyle. It's called vigorous, intermittent lifestyle activity, physical activity, Bilbo and it's it's kind of eye-opening that
In just doing two to six men. And now when I gave you those statistics that was the 6-minute that was upper end. So the six minutes a day, but six minutes a day who doesn't have six minutes a day? I mean,
what is it seemed like sometimes I hear people say I'm going to, I'm going to try this once every two hours or set an alarm every hour at my desk and I'm going to get up and over to do 10 push-ups, right? Or 20 sit-ups or whatever, my beard 10 air squats and yeah it seems so easy to do it for 60 seconds. Five,
Times a day, right? Five minutes, 60 seconds, five times a day. Why is it that? So few people do it consistently, they might try it for a day or two, but then they just stopped to do five minutes 60 seconds. Five times a day. Why is it seem so hard for people to be consistent with this style of
movement? Yeah, I think it's a good question. It comes down to, you know, like maybe maybe it disrupts their flow too much there in the middle of something working, and
So you bring up a good point and that is, you really do you have to find something that you will do consistently. It's very, very important and you know, because exercise is, it has to be part of your personal hygiene every day, right? Like brushing your teeth. Yes. Like you, it's not an add-on. You don't add it on. You, do it. And I've sort of adopted this that, you know, I've recently really just focused a lot on resistance training
I'm doing a lot of high-intensity interval training. Also getting my aerobic exercise and it's a priority for
me. When did it become a priority for you?
Well, I've always been sort of a robic exercise like a runner, you know? So I've always had that aerobic exercise part of my life. You know, I've always been Physically Active but never lifting, but lifting lifting has been I've I would say I started making it a priority about a year and a half maybe year and a half ago, but like my me like a year ago and then really about nine months ago getting really serious about and that happened when I started
Adding a coach that helped me personally or like you know, going to a gym like a crossfit gym, somewhere. There's a community where you have this like accountability
as well. When did you feel like though you needed to get into resistance training because you've been studying, you know, the body health for a long time? I mean you're the expert in this, he took you to your mid-40s, to say, oh I'm actually get a lift weights and do resistance and get into this. Why did you resist getting into resistance training?
Meaning sooner.
So I think what really motivated me to kind of prioritize. It more was when I started to speak to some of these experts in muscle, physiology muscle protein synthesis, you know, in sarcopenia, which is age-related muscle loss and knowing, as I was getting into my 40s, you know that like like it's it's getting real now.
I mean you can just get away with it now. Yeah yeah yeah. It seems like it's unfortunate but there is an a you know I don't know that. I was like it was for me it was kind of like well I do a lot of you know running and really covering that like aerobic exercise is the most important because it's it's going to help with cardiovascular disease and yeah, brain health, and heart health and and cancer. And and and so and then you know and then part of me it's like oh I don't want to bulk up. There's always this like background fear of like getting
Too bulky and starters who had babies. Yeah, big biceps. And and so, but of course, like, while you just don't lift his heart or heavy or whatever like there's you know
there's slow it down once you get big. Yeah. I gotta get big overnight.
Yeah, right. So, but getting into the science with the experts likes to fill up spread schoenfeld. These are some of the leading experts in this, in this field, that really kind of brought it home for me, which is, you know, as your aging. And I also just seen it. I've seen it with
Members. And I'm sure all of us have where, you know, the the family members that don't really focus on functional training or or resistance training or, you know, maintaining building and maintaining muscle, you know, as I start to get older and they have a hospital event or a surgery or and then, you know, they lose so much muscle, mass the two to three weeks, four weeks or a month after the event shrink. Yes. And then happens again.
N, right? And they don't ever gain it back. You don't get it back as well when you're older, right? And so, just just seeing that with family members and like understanding the science behind it, where it's like, wow then you start to reach this. Like what's called disability threshold where there's a point of no return and you really lose your physical Independence. Like you just your walking gait is so much slower. Like everything is just harder right and so I realized that I had to really focus
Is on the guy had to catch up even right? Catch up to. And so, I got a coach, she's a great coach, she's, you know, I do a lot of CrossFit training, which I love. I think, crossfit's a grades got a great mixture of resistance training but also high intensity interval training. Both things, which I think are really important based on all the science that I've read and experts that I've interviewed in fields. And so I think that was the real. The real thing that they got
me will do, but weren't you learning about this?
You know, 5 10 15, 20 years ago as well, like, seeing the resistance training and building muscles helpful, for longevity and helpful for recovery and all these different things as
well. Yeah, you know, to a so I'll give you all. This is going to take us to another area a little bit. You know, I have my core background research was really aging research. Yes. And you know 20 years ago I was in an aging lab and I remember 20 years ago, you know, at the time, you know, even at that time,
You know.
Amino acid, restriction and protein restriction, like not not consuming, a lot of protein was really starting to take off with that field in terms of improving longevity, right? And so, and a lot of this was from animal studies. So you get these animal studies where you restrict dietary protein and they live
longer strict protein. You wish you
yeah. Less protein. Interesting.
Yes, huh. But we're I'm hearing different now, though. Right? Right? Right. You were hearing this 20 years.
Ago as an
anti-aging and it will continue. Its started 20 years ago, it was kind of like, you know, the start of it and then it continued on through up, you know, and it's still a thing in the Aging. A lot of Aging researchers think that. So there's a, there's a variety of lines of evidence that convinced I think I'd say these people that are in the longevity world, that you should limit your protein intake to be healthier. One is a lot of
Animal studies where they've done these protein restrictions and their cardiovascular systems better. They get, you know, they don't get as much cancer their life expectancies extended, right? And so there's like a lot of reasons for these animal studies. I'll say though then I had dr. Sue Phillips on. And and he really brought up a lot of good points with that research. Which is you have these mice in a sterile environment. They're not getting influenza. They're not getting you know any respiratory illness, not going.
Kobe on The Wire another while you're on the wild, they're not, you know, so they're not they're basically just eating all day the kind of sedentary and they're eating but they're not like the mock. Yeah they're not being exposed to these they're not they're not like hitting these catabolic crises that humans do or that we just talked about right where you you're in the hospital and then you're not moving around because you've been sick for you know, a couple of weeks or you have a surgery and that keeps happening and you lose all this muscle mass and you just you really start to go down, right?
And it's really good point, because it's absolutely true.
On top of that. You know, it's also these mice are not very physically active, and so if you're eating protein and you are Physically Active, the protein is going to your muscle and building muscles. Yes. Right. It's not activating all these Pathways in the body that are known to help cancer cells grow like the igf-1 or mtor pathway and towards getting activated, but it's doing it in the muscle where you want it. And so, you know, I was a little bit in a little bit indoctrinating that
At field like Les like Les protein. Yeah and there's less muscle. Yeah I mean it wasn't necessarily no less muscle but it kind of like the less protein like the you know it was not as important and then there's a lot of observational data. So this is data in humans where you look at a correlation between what they eat and what an outcome is. So people that are eating like twenty percent of their calories are coming from protein, particularly animal-based protein, you know, there was
Like one study that came out in. It was like they have a you know, therefore fold higher cancer. Mortality you know there's 75 percent higher all-cause mortality compared to people eating a lower protein diet, yet again it's absurd. It's a correlation not causation. And in fact some of the same authors of that study went on to publish another one, finding a similar thing. But then they looked at healthy lifestyle and unhealthy lifestyle factors. And what was found was that actually people
All that were eating a lot of protein animal based protein that had no unhealthy lifestyle factors. So they were physically active, they were not obese, they weren't smoking drinking or assuming exit excess alcohol. They actually the same life expectancy or the same all-cause mortality as people that were eating the lower protein or the plant-based protein. So, again, it comes down to. I think there's a lot of important factors involved in that.
Protein story. Why protein restricting protein isn't isn't necessarily what I think. I don't think it's the way to go. So like maybe if you're a really obese person that's smoking and you're not going to be physically active, even then I don't know that you want to go too far in protein restriction because proteins one of the major signals for building muscle right? Protein synthesis in your muscle. The other one is physical activity and mechanical force in fact that's the major one that's the one we should all be focusing
on but if you're doing a lot of physical activity in your not, any
Teen, what's going to happen? It's
hard to repair your heart to repair that damage that you're retiring idiot area muscles, right? So you do you do need you have higher protein requirements and I also just now think that a lot of that aging research is, I think it's all it's all in the lens of. Okay, are we talking about a very obese person that needs to lose weight while they can do with less protein and less calories, and less fat, and less everything, right? You know, let's lose the weight, right? But like, are we talking about physically?
Active people that are healthy, you know, the protein isn't I don't think that restricting the proteins going to make them healthier. In fact athletes Elite athletes are consuming way more protein than the majority of us and they actually have the longest life expectancy. These athletes are living like up to five years. Longer a leader, it's like Olympians and stuff. Olympic athletes. They're living up to like five years longer than the average population like this person. Yeah. Yeah. Elite athletes. They have a much like
To like 40 to 50 percent lower cancer incidents like, they're, they're doing good. And these are again at the elite level, you know?
So let's get it. Now, part of me was worried, like, if you're training too hard, does that make you die younger? You know, it's like if you've been training so hard since you're like, whatever 12 or 15 and you're going for 20 years for that Elite level, but I guess you're really optimizing your body to for performance.
Your body is very adaptable. And so the thing is I'm sure there's the outliers that that is true, but if you
Then look at studies that are published looking at generally like, you know, average population of like there's a French Olympian athlete study. And then there's like, the, there's another Olympian athlete study that looks at multiple different Olympic athletes from around the world. And then just looking at some of the studies looking at people that have an elite level of cardiorespiratory Fitness, right? So that would be your ability to take an oxygen during maximal exercise. As measured by be out.
Acts. There are studies showing that people that are in the elite level. So these are the Elite athletes. Like they're in like the top two point, three percent of VO2 max have an 80% reduction in all cause mortality compared to people at the low end. Like the the people with low vo2max 80% and what's even more mind-blowing, is that first of all, the elite people. So people that are like, again, these are the athletes. If you compare them to people that are like me, like
Hi. I have a high vo2max my age. I'm not I'm not Elite like they still had a 20% lower all-cause mortality than so, it seems like there's no limit, right? You keep going up but the people with a low VO2 max, those people had a mortality that was comparable or Worse to people that were smokers had hypertension, diabetes. Come on. I know it's because being sedentary like not being Physically. Active is a disease. It is a disease.
I think it should be talked about as being a disease because it has the same mortality risk as people that are not. I mean people that have diseases that we identify as deceased, right? Like hypertension
sure what do you what do you consider as sedentary? What type what is a sedentary lifestyle?
Good question typically I mean it what I'm talking about is the context of studies and so typically what would be defined as a sedentary lifestyle is someone that has no leisure time.
I'm physical activity. So they don't play tennis or pickleball or soccer or basketball or baseball or any type of leisure type of hockey, whatever fill-in-the-blank ball kickball handball. Yeah. So or you know, they don't go to the gym. They don't run so they don't identify themselves as taking time to engage in some type of physical
exercise. They get up, they go take a shower, they walk to get them from food whatever. But right, the go to this school or that,
To their office. But that's
it, that's it. And that's that would be considered sedentary, there's
a getting like maybe a thousand steps a day. 2000 steps today, maybe it. What is that
like? Yeah I mean it depends on if you know maybe they are walking if they walk their dog more, they're getting more steps. You know. I mean I think that's better than nothing. It's
not a Brisk, why it's not like a speed walk.
Like most the time people walking their dogs are not doing.
Brisk walk they're stopping.
Yeah. So probably I would say that
I wonder if I wonder if scientists actually asked them. Do you walk your dog that I don't know. That might be considered sedentary. I would I would call it sanitary, right? Because it's not a
Brisk, it's not an intense
activity, right? And I do think, I think that 10,000 steps should be replaced with like the 10-minute of like, vigorous exercise like more sting like a day. What do you need a day? 10 minutes of vigorous exercise. That's what I
think. Not 10,000 steps in Thousand Steps
really? Yes. Because it comes down to like, you can walk slow, right? And it also takes, you know, a long, it takes a long time ago.
Like ours. Yeah, like an hour and a half or something like it's not, you know and I just told you that you know, 10 body weight squats, every every 45 minutes for an 8-hour, you know, work week is better. I glucose regulation than 30 minute walk. Right? So I do think that the the tenant then 10,000 steps a day should be replaced with 10 minutes of vigorous exercise. I personally feel that way but like the sedentary aspect, you know, we're talking about being sedentary, there was a classic study that was
Bent doctor, been lovin, he was on my podcast. He's really the leader in how the heart adapts to stress, whether it's exercise or space or whatever. He's a, he's like a juggernaut, the exercise physiology world and his mentor's had done a study. When he was a young boy where they took these like 10 guys and measured, you know their cardiorespiratory Fitness and a variety of a cardiovascular and points and and then they put them under bed.
For three weeks, you're talking about what's being sedentary at the extreme, level of being sedentary. We're talking these guys were in bed. For three weeks using it, they use a catheter to go the bathroom like there. Ya know there was Audrey? No, no, I totally would. But these there's 10 P there are people that volunteered
to do this. They must have paid a lot of money for that. I don't know. That's, I don't know. I agree weeks. Three weeks. It could even get up to go to the,
get up to go to the about. This is the extreme they wanted to really understand what full sedentary.
He is mmm, what he did. Oh, so they're cardiorespiratory. Fitness was just, it went, it was a shot to the ground and it was terrible after three weeks. But here's the real kicker so. So benleah. Ben was a young boy when this was done, this is done by his mentor's, okay? You know, fast forward, 30 years. Okay, they found these same 10 guys, they found these same 10 guys. Okay? Now here's Ben, Ben, this is Ben's being involved in the study. Get these big get these same guys and they measure what 30 years because they have all their data from
Before the bed rest right? They measure what 30 years of Aging does on their cardiovascular system and you want to know, what is insane 30 years of Aging was not worse than what three weeks of bed rest did, oh
my gosh. Yeah, it's crazy was not worse
than three weeks of bed, rest in terms of their cardiorespiratory Fitness, which I personally think is one of the best markers for longevity that we can measure vo2max everyone.
How often do you study that? I've actually never tested
my VO2
max, so I often you tested. Good question. Okay, so embarrassingly I do an estimator for it. I have. So how do you measure? VO2 max? Okay, so if you put the mask on your, for the whole five, you have to go to really precisely measure it. You get a lab and you can Google what you're doing, whatever. Yeah, I do my Apple watch but also there's something called the 12-minute run tests, which is a good way to do it. It's actually a little better than the Apple watch. I think. So, what you'd have to do is because your Apple watch,
Measuring. So I do a lot of running but I do a lot of trail running and trail running is like Hills, okay? And you run slower when you're on a hill running on a hill, right? And so your true BO2 Max, you want to have a flat surface where you're running. So you have to find like a track field and you want to run as as fast as you can, maintain for that 12 minutes. So it has to be a sustainable 12 minutes speed, you don't have to fast. But you know what?
Slow, right? So it has to be like a sustainable speed, but you're really pushing hard, but you're able to sustain that for 12 minutes and you do that 12-minute run tests on a flat flat
track gonna try and also, right? Yeah,
yeah, yeah. You just have to have measure your distance. So measure your distance that you ran and the time, and then there's certain equation. You can plug it into. It's called the Cooper test and that'll give you pretty much. That's what your Apple watch is doing. Yeah, or your whatever device that
During VO2, max is doing something similar. But again, if you're just using like I use my Apple watch and I look at it, I'm like hell, but it's like I'm running all these Hills. It's not really like true, right? You need a flat so it could be a trip flat treadmill or like a
track and what do you get when you get the distance, the time? And then what
that's all you need. You need to know the distance and your time and then I'll tell you equation
and the equation tells you your VO2
max. Yeah there's like an equation. I don't
remember based on your height and weight or is this
like so you're so
So it's not no, it's not. No then you can like compare what your VO2 max is based on your height and your, your gender and your weight and all
that stuff,
right? You'll know where your category, you'll know where you rank right now. Like, I'm supposed to be here but I'm top 10%, right? Yeah, exactly. But, and one of the best ways to improve VO2, max is high intensity interval training. So there's been no studies done really well even people that are doing. So, what's the, the, what do we hear about physical activity requirements? We hear two and a half hours.
Is of moderate intensity exercise a week, right? That would be, you know, the kind of exercise where you can the talk test. So you can talk you can have a sort of have a conversation but your breathy. Yes, right.
You should be doing how much hit training a week.
Well, so this is where can't talk, right? Well, that will so that it, I mean minutes a week depends. Right. So people that are doing two and a half hours of this modern intensity about 40% of those people still can't improve their VO2 max until they add in high intensity right now.
The question is, will how much, how much do you want to improve, right? I mean, obviously, you don't want to like, burn out, like, like all your exercises hit, like, it's a bit much, right? But, you know, if you're doing some of the best ways to do, it would be like a longer interval. So like a one minute interval of like going harder or there's the Norwegian 4 by 4, this is one of the best ways to improve your VO2 max, in that is where you go for minutes at an intensity. That's pretty high that you can maintain and sustain
For the entire four minutes, usually it's about 85 percent max heart rate, so you're going pretty hard for the entire four minutes as hard as you can maintain for the entire four minutes and then you rest for three minutes rest. As in low intensity very low, you want your heart rate to come down and then you do it, repeat for to do it four times. And that is one of the best ways to improve your cardiorespiratory, Fitness. And, in fact that same guy researcher, dr. Been living, they talked about with the Dallas is called the Dallas bedrest study. And
Just phenomenal. Interesting. Well he in my opinion is done an even more interesting study where he took 50 year olds. He and his colleagues is lab. They took 50 year olds that were sedentary so no, they weren't Physically Active. But they hadn't been identified with any other disease, besides sedentary reason, which I think is a disease. They hadn't been identified with type 2 diabetes, or hypertension or anything else. So they were quote-unquote what they would call a healthy, right? Didn't work out. I didn't work out so I wouldn't call them healthy but this is what you
They were diseased liver
disease. Yeah. But they were sedentary. So I would say. That's exactly. So but they took them and they put them on a two-year. Pretty intense. Exercise intervention protocol. Okay, they probably
transformed unbelievable that even look like the same
person. A okay. So they went from not exercising to five to six hours of physical activity a week. A large portion of that they were doing what's called maximum maximal maximal sustainable intensity. So
you're you're doing, it's a lot of vigorous exercise, you're like 80% max heart rate, 75 80 percent, max heart rate and then they were doing the Norwegian 4x4 once a week and they didn't start them out with this, right out. The gate was like the first six months was like, aggressive, right? And after the two years, okay? So as we age our hearts get smaller and stiffer, okay? Smaller and stiffer as we age and that affects not only our Exercise capacity, but it affects our cardiovascular disease risk for heart attack risk. Hypertension risk, right? All of these things are connected.
So after those two years of, you know, five to six hours of physical pretty good, physical exercise, every single week, their hearts looked 20 years younger. In terms of structure, holy extra mile, 20 years younger. So, they were 50. And if you look just at the, the structure of the heart, their hearts look like 30 year olds.
Wow incredible and it's really I think a very motivating piece of evidence. That's like it's never too late, right? It's never too late 50 there during the 50s. It's never too late but also just look what look what exercise can do, right? And that's like for me, I like to understand. I get this like dopamine like, oh yes, like this is what I can do. I'm on it. You know, and it's like, that's it helps me, adopt a type of, you know, protocol where I'm doing.
You know, my exercise and I'm motivated and that's that was definitely part of it. Where
it's what's been the biggest thing that you've noticed? Kind of going all in on this high, intensity, interval training, VO2 max, you know, optimization over the last year year and a half. What's the big thing you've seen in yourself? Personally, certainly, I would say I'm stronger and my VO2, max is improved my running. I'm faster. And even the strength
Has helped with that. And so there's been like like I've definitely been like lifting a lot more and that's carried over to my cardiovascular performance as well. Why is that? I don't know. I think my legs are stronger. You know, I think is a big part of it. I also am using more upper body too, when I run like I feel like especially on like Hills or something, it helps me, like go up the hill also. I'm going to be honest.
Lifting is hard like, you know, I'm doing it's hard, mentally, very hard and it's physically to it physically too. But mentally like I'm doing, I do a lot of barbell work I'm doing front squats where I clean and you know, it's scary this meant like there's it's there's never a time when I'm not down there and I always do Progressive loading, right? So, I actually have not entered myself when I work with a coach but but I'm scared. I'm scared Focus.
You to focus and pay attention and I feel like it's made the mental toughness. I've gotten from weight training has carried over to other areas like when I'm running and I, it's like going fast as hard. And so, it's, you know, we're doing a work like, work things that I'm procrastinating. It comes, it becomes a little easier. It really does carry over really does carry over. And so, I think about that, too. Now when I'm like, gosh, I like, I don't want to do this like bump.
I know it's going to make me stronger and it's going to help me in other areas,
right? How has it helped you as a parent?
Well, that this the same goes for that as well. I mean, for one I feel, you know, happier because exercise affects mood and and that also helped like with sleepless nights and stuff it helps. But you know you you have to there's a lot of struggles at being as being a parent, right? You're caring for this other person. You want the best for them. You don't.
Want to intervene too much. You want them to learn. I mean there's like a million things that you're like the stress, right? The stress that ages us? I mean I feel like I aged like 20 years after I became a mom, it was like, oh yeah. For sure. Not just the sleep, like not like the lack of sleep. I just the stress of like the worry, the worry, everything, you know, and stress is accelerates, aging on like a molecular level. Like you know there's lots of like I could go into the details on it where it's just not good. But I do feel like
Exercise is a big. It makes me mentally more. Happy Stronger. Yeah, and yeah, I just think it's a big part of mental health, for sure. And buffering countering those negative effects that stress does have. Because there's a lots of things that are out of your control and you have to like you have to find a way to buffer that and exercise is one of those ways that does buffer. It for sure,
something I wanted to talk about what you mentioned earlier.
Earlier from lack of sleep, to also high intensity exercise or resistance training.
And a lot of the talk that's been in the health world or just in the atmosphere lately has been about glucose bikes.
When you lose sleep, what happens to your glucose spikes I guess in the body. And also when you're high intensity training what happens to your glucose levels? Yeah. So it depends on you know what a person is referring to. When like, like an average person is saying glucose, Pike, probably. They're talking about postprandial maybe like after a meal and and so when when you are training, those spikes are not going to be as
Because again, it goes down to what I already talked about your is soon as you get glucose into your body, it's going, it's shuttled into your muscle. Because for 48 hours, those glucose Transporters are called loot for Transporters. They are. They're ready. They're like this, just like this big open like sink. That's like taking it in, taking it in and, and anyone can wear a continuous glucose monitor and see that right? That, that happens. Now, you know, I would say,
Say the the bigger concern isn't necessarily the spikes if you clear it pretty quickly. The bigger concern is the long-term glucose where it's just constantly around because this goes back to the the heart stiffening with age, I talked about. So what happens is that when you have glucose that's continually around, let's say your Center. You just never exercise. So you know your muscles aren't that responsive to the glucose and might be taken up into your adipose tissue instead.
You're going to gain more fat that way, but also might just sit around longer. And so what happens when glucose sits around in your vascular system? Is it reacts with it forms? Something called Advanced glycation, end products or ages, and they do a Jess. So, it's easy to remember and these react with DNA proteins collagen in our body and what they do, it's called as if the chemical reaction is called the maillard reaction.
And it crossed the links protein collagen and stuff together. When it's collagen, collagen, is there forever, right? So the college's lining, our blood vessels. It's lining, our myocardium are Peri-Peri, Cardinal car diem, right, and when that collagen gets cross-linked, it gets stiff, it gets stiff when they when it gets cross Linked In Our vascular system gets stiff that causes hypertension, it causes what's called, vascular compliance to go to go down. And so you're you're you're basically
Stiffening your heart. Okay, through glucose. And the way
around that is that was sedentary with being sedentary or with having too much
sugar. Yeah, it's really okay, said, and to being sedentary is really what's facilitating in people. So tight diabetics have the worst of the worst because they have a hard time regulating their blood sugar. So they have the most advanced glycation end products. And the most problems with this issue.
Was that mean when they eat
Processor sugary Foods. They have a high glucose Spike and then if they don't move, they don't, they can't process it
better. They're not they're not disposing of the glucose correctly, right? And you know, that
consistently every day every
day adds up its cumulative, right, exactly. So when you have a person that let's say is very physically active and they go eat a Twinkie, they're they're going to get a little bit of glucose Spike. It's not going to be like the sedentary person that eats the twinkie right because there again it's going right.
It into their muscle. It's like this, like, you know, pipeline right to the muscles. So it really exercise is really helping a lot with that, and it's not like, it's if you're getting the spike, you know, everyone's kind of spikes after a meal. But like if you do that it in fact there's been studies showing that like doing those exercise snacks we're talking about if you time them around meals, most of the studies have been done with people that have metabolic syndrome or type 2 diabetes and they get these people to do you like 30 minutes of exercise
Eyes like before a meal anywhere between like an hour or so. Before a meal or after a meal and it really dramatically improves their glucose really disposal. So they're not, they're not getting that big spike before and after you can do the exercise before or after either either or it doesn't have to be out tomorrow. But but yeah. So timing it around a meal also really. And again it's the vigorous exercise, that's the best you always hear about. Oh you should go for a walk after a meal, actually the body weight squats or something. That's really going to get
Heart rate, high high, your is the Lac. It's the lactate you want to generate because that's what's causing the glucose Transporters to basically become, you know, able to take the glucose in. So that's where the biggest comes in
after your meal. So you enjoy a meal out with friends. You know, you're going to eat poorly. You're having a celebration, you're eating desserts. You're having all the fats. All the things. When should you do this? Vigorous workout. Like, right after you finish or like
2:30,
You're like I was in, you know, I was in Mallorca Spain this last summer, it was a dream and I don't know about you but like any time in Europe like gelato is just like everything everywhere and I've got like three times I got like a kid. It's like yeah I mean like and how can I not? So of course so I was absolutely on the street doing air squats. I was doing bodyweight
squats, you're eating a Squall, 'I write this
exception of gelato but like yes, I do stuff like that. Where it's like we were also walking a lot but I did the body. Like if it was like, I'm going to eat something that I knew.
Never eat. That's just really high in sugar. I'm going to get that, but I'm going to do something.
How long are you doing it for you? Doing like 10 minutes right? Then are you doing like oh
no I mean, I mean yeah, I was just doing like a couple of 20 years Squad, right? And then I was continuing walking, so I was still getting that. But you know, if if it was someone that like I wasn't like on a vacation but like yeah, if you want to stop and do like five minutes of like body weight squats, it's so it's hard. You do fiber? Yeah, I'm stopped. Just find it. Yeah, I mean, you're dressed like for like 20 seconds. Like
Don't. But it's hard how much benefit would that actually give you. Let's say you have a bucket of ice cream, you know you eat and then you get another. But I mean I like 3 scoops, ice cream or you know, you have a lot of ice cream after you eat a big meal. You know, you're having cheese, you're having the breads, you're having everything. Then you got your ice cream. I mean, it's like a glucose Spike, right. How much can just five minutes of air squats?
Actually, it's going to help a little but that's a situation where you want to make sure you have gotten your 20 or 30 minutes.
Exercise, actually, even if you did it earlier in the day, right? Because, but, but add the extra five minutes on top of it'll really help it does meal timing like around the mealtime ate a little extra helps. But yeah, that's the case where, if you're already physically active and you're doing, you do that actually, I like to do mine in the morning. It's just how I like, even though I perform better performance wise, if I, if I go for a run in the afternoon, I'll be like faster. I still like the pump, I get in the morning
like this, go to get a complete.
Also, it does, it feels good.
Complete tired or later in the day. Sometimes it does. Yeah. And then also, I was talking that mental, that mental toughness, like when I lift in the morning and I get, I do those like hard squats and stuff, other than the other things are easier. I can do anything to do. No, but it's true. I mean, I mean it's not anything. Yeah, it's still hard but like it is a little easier. It really is like I for sure know it.
It's just as one of the leading anti-aging experts in the world. You've been studying this for a long time.
Time right, 20 plus years. You've been studying anti-aging?
Right? Well, I did my first aging experiments, 20 years ago prior to that was when I was just, you know, starting my starting out my scientific career. What
you doing this for two decades of anti-aging studying, right? Even diving deep into this research as someone who's been studying this for two decades plus, what has been the biggest shock for you in the last few years around.
How to live longer and anti-aging that you thought 20 years ago? This is the way but actually you're starting to wake up and see new research or studies or personal strategies that you're like, oh, that's not the way. This is actually the
way. Well, the answer to that. Would my real answer to that is kind of like more hardcore science and I don't know if you want that or or not but it actually has to do with like 10 20 years ago, I thought aging was
I spy an accumulation of damage that were just getting overtime. So damaged just in general to our DNA, to our proteins from mitochondria you know you have these Hallmarks of Aging, you have to go and fix each Hallmark like surgeon and it's like you have to fix your genomic instability and you have to fix your mitochondria and you have to fix everything, right?
Now I think aging is a program password, 20 years, I think aging is a program and it's something that is in our, it's in our DNA at the level of our epigenome. So our epigenetics. This is these are things that are sort of kind of on top of our DNA, that turn our genes on and activate them or turn them off and deactivate them and it comes down to this concept of dr. Steve horvath's biological agent clocks.
You've heard of these the biological agent
clocks, my chronological aging and
versus biological aging, right? And so how do you test that they do? There's a variety of tests blood work. Is that it is a blood work test and they test their called methyl groups. Essentially, they're just carbon with three hydrogen's and there's a pattern of them on our DNA. There's a pattern of them and this pattern I think is the Aging program. I'm following the leading scientist but now this is, this is now my belief 20 years later that there is a program of aging and it's these
Patterns of these methyl groups on our DNA that change with time that makes us age. And the reason I think that is because if you think about reproduction, so if you think about like a sperm and an egg, I mean these aren't young cells and the in the best case scenario you mean you got like a 20 year old but like you know a lot of people are reproducing at 30 and 40, right? So these are older cells. I mean they're so older even at 20 they're older, they come together, they recombine
Now they're epigenome completely resets and they make a young organism with no sign of Aging that right stick. No sign of a, that's a possible, the epigenome resets, completely resets, and there's no sign of a killer fascinating, it's very fast. And so, how do we reset it within ourselves? That's the question. And so now there have been over the last, I would say, oh gosh, five to seven years. There's been a so. Okay, let me take it even a step further back, okay.
I'm back in 2006, shinya yamanaka, Japanese, scientist won, the Nobel Prize for discovering four, different genes, that are very specific, type of genes, are called transcription factors, because they can regulate a lot of different genes in our body. He discovered that if he could took four of these transcription factors and took any cell from the body, any old cell from an 80 year old woman? Skin cell me put these four transcription Factor genes on them on that sold. Eight year old cell.
He could revert it into an embryonic stem cell. Come on with no sign of Aging, right? It's an embryonic stem cell that now conform, any cell in the body. This is a it's called induced pluripotent stem cell. So resets the epigenome completely the cell loses its identity. It doesn't know it's a skin cell anymore. It's an embryonic stem cell but it can now form any type of cell, right? And so that is also evidence that resetting the epigenome at least two.
Be very extreme case, right? All we do that embryonic stem cell state is a way of reprogramming, the cell into a very youthful State. And there's some more lines of evidence cloning is another. Once you take a nucleus from like an old cell, put it in a young cytoplasm of an egg and the epigenome is reset. And you have a young organism, right? So there's, there's other lines of evidence of this, but in the last five years, there's been some research that has been done by a variety of scientists where they've taken those yamanaka.
Actors, they're called the four transcription factors and they've given them two mice, older, mice. And they don't want to make all the my cells become stem cells, right? Like they don't want the cell to lose its identity like a blob, right? It's right, bro. Yeah, almost like a big tumor cell or something right. What they want is to reset that epigenome in a way to make it to return it to a more youthful State. And so they've been able to sort of pulse it on you just kind of like you got to
And the right timing, the right timing. And so they they they're they're making progress with this. And there's been some studies that have shown, you know, you kind of it's called partial cellular reprogramming to, they're not doing the full on reprogram with the partially doing it, and it does rejuvenate a lot of aspects of Aging in these rodents. There's a lot of hurdles to overcome and I know that this was the answer you were looking for, but I'm super excited about it. It's a very interesting I think that
We are very likely going to through. I think there's this this process of epigenetic reprogramming and Altos Labs. They're doing phenomenal research. They have a lot of the top scientists dr. Steve Horvath dr. Morgan Morgan Levine. I've had both a moment podcast. They're both really good. I mean, dr. C for bath is the one who he's the pioneer of the Horvath clocks epigenetic locks that can identify this biological age? Is this molecular age that really identifies like how old you are
Our versus your chronological logical age, but I do think that if they can figure out some of these hurdles, that we might have a tune-up where we go and get
rejuvenated. Like what reverse the clock, 10 years overnight, or
something? Right. Exactly or more? Really? Yeah. Come on. No far away. Are we from this? I don't, you know, I don't I could say couple decades, I could see for sure. Like, because things are really growing things are growing and and then Gene engineering, you know. There's there's
A lot of exponential growth in some of this synthetic biology world where there there, you know, doing all this Gene engineering. And it's like they're just really kind of like it's kind of phenomena.
Are you testing any of this stuff on yourself? Are you doing any stem cell injections or like going to these labs and trying these things or you just researching and noticing?
I am very cautious when it comes to some of that stuff. So but it's not that I don't think some of it works also I just you know, I'm a
A little bit of a scaredy-cat but yeah, I stick with the exercise. I'm just researching food exercise sleep. Yeah. And so and so those are the big things and you know, to kind of maybe go back to your question. I would say that, you know, I used to think that, you know, limiting protein was probably like, oh, you're better off being more plant-based like now, I don't, I think exercise is the king. I think exercise is the longevity drug that if you could fill it up, we'd all be taking it. We all should be
Making it and and I think that the protein is is important for fueling our muscles for and you know, improving muscle mass and for repair as well. And so that would be a bigger, a bigger thing and also like, you know, intermittent fasting as well. I still I still try and I still think that it's important to do a type of it time restricted eating
because even on your speech. So you have with dr. Valter Longo he was saying people thought it was 16 hours now. It's
We more 12-hour time restricted. Is that right? I don't know if that's the new
research. Yeah. I don't know. I don't know exactly what endpoints that he was talking about, but I think the way I sort of think about it is you want to have a fasting period while you're sleeping. Because if the repair process is that, we were talking about to kind of go back to the start of this podcast is that we were talking about, you know, dear your DNA is repaired when you're sleeping, you're cleaning out stuff inside.
Yourselves pieces of DNA that from, you know, cells dividing that have just kind of fragmented off or Gunk, you know, sell just pieces of sell. Like, there's all this gunk in our cells and that process is cleared out when you sleep when you sleep. However, if you had just ate a meal,
Before you hit the pillow, your digestion, all that stuff that goes on for like five hours. There's a lot of stuff happening energy away from that the energy ships from repair. It's still in digestive mode. Oh man, the repair mode needs to be fasted.
So when should you stop eating before you go to sleep? Like how much time should you have before you go to
sleep? I think typically it's like three hours.
Hours or what a lot of the experts like dr. Sachin Panda have sort of come to the the conclusion because if you think about, if you had, if you finished eating three hours before you go to sleep, then for the first two hours, you're going to be finishing up the digestion process, right? And then the rest of the time, it's repair mode, right? It's repair mode. So you want to give your body repair mode? And that's where I
is that. No, no, like treats not even little snack, a couple of nuts. I mean,
if that's not going to be as big as a meal, right? Like, let's be real.
So, I'm some people really take it serious, like they don't want to take it vitamin or anything like like don't worry about the big water or whatever sweet vitamins like close to bed, you know. So but but yet you don't want a full on meal. Yeah, I mean, now of course, there's there's times that I've been so obsessive about it were, then I go to bed hungry and I'm cold because my metabolism as well. Well, maybe I should have had a little something to eat because
that, but isn't it good to sleep cold.
Isn't that like dark room
cold? It's different kind of cold. When good. Your bones cold. You like it your bones? Yeah. It's not like you can put the blanket on and feel the turtle cold. Like, yeah. It's like that cold that you can't, you just can't figure of like, it won't help
me.
Yeah. So that's so yeah, I will say that I've decided I'm not I'm not going to be so obsessive about it, but like the with the fasting thing to it, what's interesting is.
I do think that a lot, you know, there's the problem that people could come across is where they are. Skipping so many meals that they're not getting enough protein, right. And then are they working out to making make sure they're at least getting that aspect of increasing, you know, getting that muscle protein synthesis. Because so if you are going to be doing some intermittent fasting, and there's an argument to be made to kind of, like do a little once in awhile sort of just clean out right where you kind of stress your body a little bit and do that. But I feel like I mean that's what I
Exercise does in fact exercise activates vigorous exercise activates a lot of those same repair processes like a toffee G. That's one of the things that's happening when you're not eating, right. It also happens when you're sleeping and not eating, right? So again it comes back to exercise forgives, a lot of sins, not all of them, but I mean a lot of them, it really
does. I mean, you know, food has a plays a big part of that. What would you say would be a few foods that you would recommend to help with optimal sleep?
With optimal sleep.
Like what what 325 foods should we be eating to support us in sleeping better? And what should we remove to help us? Sleep
better. So, there's a lot. There's there's been some studies and this isn't, you know, I don't remember the details. Like, in great detail basically. There have been studies that have looked at like, if you eat a high carbohydrate meal for dinner versus a high fat meal versus high protein and I
I don't remember all the details. All I remember is that one would improve deep sleep, but the other would improve REM. And so it was with this kind of mixed bag where it's like, okay well if I am going to do the higher carbohydrate meal, then at least I'm going to get one of those other one. I don't know, I forgot which one it is been a few years since I read those studies but like if you're looking at like the macro nutrient level, I would say that that it seems as though different types of foods are affecting different stages. It's interesting. It is interesting and it also
Sorry to all the people out there that want to say. It's the one or the other. Let's I'm just going to tell you what the date is says is that it's like I don't remember which one improved the deep sleep and which one because honestly I don't know that. You know, I yeah, eating your meal right before bed also kind of disrupts your sleep and I think that might be even more important than like what you're eating as well as getting that physical activity. Earlier in the day, makes a difference. And then the other thing that I think is even more important than the food,
Is heat stress like doing a hot tub, or a sauna that if you do that, pretty close to bedtime like not necessarily right before bed. But like, maybe a couple of hours before bed, it really seems to improve sleep. Really? Yeah. And there's a lot of
Potential reasons for that but you know like growth hormone being one you know and also like it increases the the what are called saamana genetic cytokine. So when you when you get in a hot tub or sauna, you're actually increasing some inflammatory markers that are also called some no genic cytokines because they induce sleep. And so there's a reason why you want to be able to cool off. You're talking about being cool, you don't want to like get in the sauna, then get right into bed. You're sweating in bed. And you can't
Go to sleep. But usually, if you take like a shower, a cooler shower, after that, you know, or some people like to get in there, they're cold plunge, be don't have a coal plant and just do a shower. Oh sure. Yeah, and then it really does. In fact, my husband is religious about it. Every night he has to do. He does the hot tub and then Cole, and then cold, cold lunch, and then sleeps like a baby things like a baby like because he I don't have as much trouble falling asleep. Like I get, he's more of a night person. Like I can go to bed at 9:00, I'll be asleep at night.
30, no problem. So
cold doesn't keep him
awake. No, it doesn't know. I know a lot of people use the cold to kind of get that like norepinephrine burst where you wake up in the morning and you get that good and your shirt. No, I'm sure while he's in it but it's like it. Maybe the combination with the heat does something sure but it's where she doesn't just do the cold and cold and hot and right. I'm tired because the hot for a while and then gets into the cold. Probably, he doesn't want to keep
And when I like, he's
sweating. Sure. Yeah. Now, if you could create an optimal day protocol, let's just say you have all things perfect in life and you can wake up, go to sleep at a certain time, see what you want, train the way you want du haut du cold like you know, a perfect day all the time in the world.
How would you set up your perfect day protocol with sleep food and workouts,
perfect for for, like being healthy, for, for
yeah. Optimal human. Yes. Protocol for longevity for optimal strength currently like, what? Would that perfect day look like for you. What would you eat? When would you wake up? Yeah. I would you train. Would you do any like, heat cold? You know, any of that stuff. Did you do it?
Anything you could do. Okay. So what I would do is wake up when I would naturally wake up. Yeah, I typically naturally wake up around 7 p.m.
and no alarm though, just wait
till actually, I don't. Yeah, I mean, the only time I use an alarm is if I have to wake up before seven, like I'm doing a sunrise hike or something, or I'm in another time zone or something, and I have to use it, but I would wake up naturally, which is usually around 7:00 a.m. I personally like to have coffee,
So I, you know, I have my coffee and then sometimes, I'll do like a little bit of, like, maybe a protein shake. Or I'll have some like egg or something like very light, but the protein and then I'll go outside because you I want that early morning, light exposure to reset my circadian rhythm. So that I again fall asleep at the right time and it's really that light exposure in early in the morning. It's very important.
Important for that, resetting of the Circadian rhythm. I would go outside and I work out, I work out outside actually almost all the time. Really, I work out outside. I do my lifting outside so I would go out and I would do my sort of CrossFit training protocol which I'd love. And so this was it's like an hour-long workout and I do some resistance training and depending on the day, maybe I'll do some squats and deadlifts, mix it in with a workout. Maybe some rowing in there.
Burpees a little push ups. You know, I'm getting getting getting the best, The Best of Both Worlds. I'm going to get the hit and the resistance training, I do that for an hour.
And then I would probably have the sauna already on and it would be about 175. I don't like to go too high these days I like about 175 especially after a workout and I go in the sauna and I would either listen to some music or maybe a podcast that I'm interested in listening to or maybe read a book or read a science study. And so I'd be in there for about 20 to 30 minutes depending on
on how I'm feeling. And sometimes I'll put some water on the rocks to get steam. I like the steam as well as I do that, then I'll get out and then I'll have my bigger protein meal. So I'll
have a little bit of food before the workout than more
out. I like, I like a little bit because, especially if you're going a little bit harder and you're doing some high intensity, I find that it helps me, not get so
dizzy. Yeah, it's more energy.
Yeah. So so
So I mentioned like, I'll have like a protein shake. Sometimes also have like a half an apple, like I'll cut half a cup for myself. Something like I like a little bit of something. And then after that, I'll have my meal, like I'll have a foreboding egg frittata that has broccoli in it. I don't have a big serving of it, and then I'll have some, I like my yerba mate tea. So, I don't drink too much coffee. I certainly don't, I usually only have one cup in the morning. Sometimes I'll have to, but most of the time I go to
To the Yerba mate, hot tea, loose leaf tea. And I'll make that after I have my meal. And then I like to sit down and do some science. Read some science like what's the latest I get into all that? You know cognitive stimulation is very important, right? It's very important to keep the Mind sharp and cognitive stimulation is also very important for brain. Derived neurotrophic Factor, we're talking about exercise increasing, it will cognitive stimulation does as well, novelty learning something new, all those things are important. So having a
Podcast, like the school of greatness where you're constantly, you know, learning new things. It's very good for the brain. Let's go. So I like to do that while I'm doing, you might even want to T and then the afternoon, I will get hungry again. And I will, I will have to homemade turkey burgers or another. I'm really getting big on the protein, but then I also have some kale and blueberries in a shake together. And that also really kind of gives me a
Brain boost. I don't know what it is. I think it's the polyphenols in the blueberries, but I'm not alone in that. Like other people. Sure talk about it, where it's like, instead of having the caffeine that mid-afternoon I get the blueberries and their studies showing that improves cognition and memory across the lifespan young. Young children, adolescents older age. Boom. So I do that. And
what's the next best thing besides blueberries? That would give you
that co co V has been shown that. So it's a type of cacao powder that has
Very similar polyphenols dacovia. Yeah, yeah, that's the brand name. I use the end because they're their powder has been. You has been shown in clinical studies to improve blood flow, to the brain to improve cognition and memory in older adults. So, and also a blood pressure, it's been shown to improve blood pressure. In fact, I've gotten my mom and people in my family to use it and have improvements in their blood pressure as well, really?
Yeah, so it's like, a
couple powder. It's a cocoa powder, this money flavored,
You can put it. I usually I don't usually put in my smoothie. You could? I usually put it in? I usually drink like a fish in the winter time. I do like a, like a cocoa. So I'll put cocoa via with some water and then I'll mix in a little bit of, like, monk fruit or Stevia, and I'll just drink that. Yeah. So
just water, blend it in and mix it
in, right? Okay. Yeah. You don't want to put milk or dairy in there because it blunts, the polyphenol binds up the polyphenols and then you're not going to get the same effect. So if you're going to, if you like Ocarina almanacs fine, if you like creaminess almond,
It would work, but you don't want like Dairy, interesting? Okay. But so that was, so that's gonna be okay. So you're telling me that I'm telling you like my perfect day that I, you know, can do, right? So turkey, burgers, and then, you know, then I would say on the ideal day and then I like to go out and do just a couple mile run in them in, like, in like this is about, I would say, 3 o'clock in the afternoon. Usually I do it. When my son's at soccer SEC, what else am I going to do? Yeah, but I'll jog around. I jog around the trail and this
Like I love it. I feel when I get that second exercise thing in and it's not like a long, you know, it's 20 minutes or whatever. I'm really like like if I'm OK it's not like a long and I'm not going
hard job as fast. Jog. Yeah,
it's like a Zone to type of bike and like, you know, have a, have a breathy conversation, I'll do some intervals on makes a run a little faster. Also, I will kind of do a little bit of intervals in there sometimes, but but I like to get that like, those are the best days when I get that second hit of exercise in school about 3:00,
and then, it's time to
Let's see that, I had too many supplements in the morning. Now, I usually do my supplements, sometimes I'll take an omega-3 in the morning as well. These days have been only doing it at night, so then I get to dinner time and dinner. I like to have some nice protein and then I like to have either roasted vegetables, or a salad. So, like to get some more vegetables in there and salad also. Sometimes I'll have, you know,
In orange or an apple or something, for dessert. And I know people are considered for you. I think for it's great. I just don't eat non-stop fruit, so I'll have that as well. And then all the at my, this is when I get my supplements. So I do a lot of, I do a lot of vitamins. So I do about 2 grams of Omega-3. Usually, it's about two to one ratio, EPA DHA.
and,
Then I do, let's seize the mega three essential vitamin D, so I take around, I total around 4,000, IU's of vitamin D a day, so I get like, two thousand in a vitamin D supplement, plus 2000 in my, in my multivitamins, I take a multivitamin as well. And then I take magnesium glycinate and then I take another product called magnesium, which is like a powder. I put in my water that I take all my vitamins with and it's got like a mixture of some other magnesium.
Museum, salts as well, and then I take alpha lipoic acid, are you wanting all the all the perfect, okay? Alpha lipoic acid, which has been shown to blunt the advanced glycation end products. So it's been shown to lower those in clinical studies. In fact, people with type 2 diabetes, it's been shown to improve their ages, so I take that and then I take benfotiamine another. Another vitamin that's been shown to help with Advanced glycation, end products and pretty. That's an important aspect that I'm focused on and that's just a
Fat soluble vitamin B1. Hmm. Take that. And then I take lutein zeaxanthin for my eyes. I take co Q 10 and then I take a probably the miss something. I take sulforaphane. So, for referring helps detoxify a lot of terrible things that were exposed to like plastic chemicals, like BPA. But also air pollution, pollution factors as well. It activates a very powerful detoxification system and our body to take that and then,
where do you think you'd be without taking supplements?
You think you'd still be as healthy and optimize you are? Or is it just more of a psychological boost for you?
No, no. I mean so look, I'll tell you the omega-3 ones critical. So there are studies that have now shown that having a low omega-3 index is like, smoking. Come on. Yeah. Wow. It's like smoking. So omega-3 levels as measured by the omega-3 index. So this is like measuring it in your red blood cells to long-term marker will make it three. It's a
It's a beautiful study that was done by dr. Bill Harris. It was, it was a Framingham cohort published a few years ago and he he looked at people's omega-3 levels of higher low high would be 8% lower would be 4%, he's the pioneer of the omega-3 index and basically people that were non-smokers, but had a low omega-3 index had the same life expectancy as smokers with a high omega-3 index. Wow, I mean, if you look at their like life expectancy curve,
Overlaid. I mean, it's like, I wish I could pull up the figure. It's mind-blowing.
And the only way you can get omega-3 is that from
fish? So no, yes, Seafood is seafood. Is the, the major, that's, that's what's going to drive your omega-3 index. You. It needs to be EPA DHA. That's from the Marine sources a la, the plant source of Omega-3 can be converted into those two. Other omega-3 fatty acids that very, very inefficiently. And so really, you need to get the Marine source,
For people that are vegetarians or vegans microalgae is the source of microalgae oil. You have to take a lot of it, but Studies have found that some people with four percent Omega 3, and X, that's low. As the actually people in the US, the average or Mega three, indexes like, 5%. If you take 2 grams of Omega-3, so supplemental, omega-3 per day for, was it like three months or so then or three or four months, then you can go from a 4% Loma.
Brand X, 28 percent High, omega-3 index, and people that have an 8% Omega 3, and X have a five year increased life expectancy compared to the people with low. Come on, everything about Japan Japan. They have a five year increased life expectancy compared to the US on average. They'll
fight a lot of fish in there that
they're omega-3 index is 10 percent ours is 5%. So their average omega-3 index is 10 percent are average here in the u.s. is
5%. That's just connected to
fish. It's connected efficient take right?
So
Which can eat too much fish because a miracle Mercury,
right? Or yeah, I mean, it depends on the type of fish are eating to, right? So like, if you're the best types of fish to eat, would be salmon. Mackerel sardines. Like these are high omega-3, but low, mercury fish, and there's actually even studies showing that the omega-3 fatty acids, protect against the Mercury to some degree. I don't want to eat swordfish. Already swordfish is very high, okay? Like that's a very real thing, if you can get like, really high mercury levels and can be bad, but if you're eating, like, I eat salmon like three times a week.
You know, I met before I sometimes, wow, I ate him a lot, but I also take my Omega-3 supplements so came back to that. Question is, do you think you could get away from all the supplements? I mean, I do think that there's a few that are really important omega-3 and vitamin D, you know, you can make it from the Sun. It is a it gets converted into a steroid hormone. Very, very important, very important is a steroid hormone regulating, you know, five percent of the human genome. So without
Without a lots of stuff is going wrong but you know there's a lot of things that regulate whether or not you can make vitamin D right where you live your how how much melanin you have in your skin. That's a natural sunscreen if you wear sunscreen or if you have a lot of protective clothing as you get older, your four times less efficient at making it so lots of things, right? So that's where the supplement does help. So I don't, you know, I would say no, I would I would want I would want this column
supplements. Do you have a list?
On your site. Anywhere, I'm all the supplements you
take. I don't have a list on my site. I do have. I do talk about it on my membership. I have a lot of Q&A as I do once a month. Gotcha, I am thinking about something like, you know, having some kind of maybe list because other people have list of the seven. Ms. Edwards got the last night, right, really? I
want your list, then that's what I want. Yeah. But my list changes a lot, and that's the thing. It's like what you took two years ago is different than this year?
It is, it changes a lot. Like, sometimes I
need a rolling list, you know, you
Isabel
list. What do I like I like is this really like I used to take NAD? Like you know
precursors if you can only take 3 supplements a day
and this would be your only allowed three right now. What would you take in
Sicily? I would take omega-3. Vitamin D in
sulforaphane. Okay. Simplifying for people if they're like, I can't take these 30 supplements and I don't know what it, you know. Yeah. Which brands are good, which ones are not
good. I would definitely make sure I'm getting my magnesium for my food because I love that one out. So magnesium, I left that one. Well, if I only had three right, but then you be focusing on the magazines and getting my leafy greens and my nuts. Like, almonds are very high in magnesium, right?
Because because I might want to make sure I'm getting meeting the ROK
top five supplements. What if you get all your five supplements a day? Well there's top five
big omega-3. Yep. Vitamin D. Yep. Sulfur Fain, make me magnesium and the multivitamin. Okay.
That's the more reasonable with the top five list
sulforaphane. Yeah. So, first thing is, it's a compound that is made from a precursor that is found in certain types of cruciferous vegetables. So these are broccoli, cauliflower, brussels, sprouts, cabbage. Those types of vegetables. It's really the precursor is called glucoraphanin and when you break the plant, like, by chewing it.
Or you break the plant wall. The glucoraphanin become comes in contact with an enzyme called myrosinase that breaks it down into a compound called surfing. Okay? So sulfur Fame is really high in broccoli Sprouts. In fact, it's 100 times higher than mature, broccoli sprouting, broccoli. Another option routes. Yeah, broccoli Sprouts is another option. I prefer to just take a supplement that you have to find a good one. So there's a couple of good ones, Ave McCall and Prost afine, good and Brock. They're all sort of
They're like the high, the high quality, so forth and supplements, but sulforaphane activates a pathway in your body called Nrf2. That's major. Major activator of a lot of different genes in our body that get rid of toxic compounds like carcinogens. So like, if you're eating, let's say you're eating bacon, you can be exposed to something called heterocyclic amines, which can cause cancer, while activating Nrf2 through Sulphur Fein can stop your body from
Getting those terrible heterocyclic amines, right? So it's very good at detoxifying carcinogens, but also other factors like air pollution, Benzene, that you breathe in, I'm concerned with plastic chemicals like BPA BPS. I think it's very good at detoxifying that because of it does the same, it activates Pathways that are able to take BPA and make it water soluble, because you excrete a lot of BPA through your urine. So that's why I think so far everything. Okay. Portent amazing
Was this out of know if I interrupted you for your perfect day, but that would be the majority, be anything else taken?
So I take my supplements and then sometimes they also like to do a little hot tub at night as well and into that would be like the end of the day would be hot tub. Relaxing, outside under the stars, with some relaxing, music, conversation with me, has been in. And then
bedtime, sounds like a good
day. Yeah, that's my idea that cold exposure wasn't in there. I am.
I mix it up sometimes in the summer. I like to do it when it's really hot or like, there's like a big event and it helps me with anxiety. But but but my major Jam these days. It's just exercise like getting out there and like, getting a
couple times a day. Be great
for you. It is, those are my best days when I get to it, when I get to in. Yeah, wow, yeah,
it's amazing. I'm so glad that you came back on the show, I want to tell people what, what they can get your stuff, because you got a lot of great reports podcast everything. So if people aren't following you,
Yeah, we're going to have all this linked up, but the is it more audio that you want to send people to? Or the YouTube is where you focus on more for your podcast because you have an amazing resource that I want people to
get. Well, you know, I like both. I think, I think YouTube. Yeah. Okay, too,
but they can listen on audio as well but YouTube is kind of where you put more Focus right now. Yeah, okay, well they kept the YouTube's found my fitness, dr. Rhonda Patrick's show over there but make sure you guys subscribe. Make sure you listen to the wind.
It's amazing content. And you only put it out once in a while when you've really done research on a subject where you go deep on something. So it's important to be watching listening and subscribe to it when it comes out because it's all great stuff and this stuff is evolving, you know, the research, the science seems like it's evolving. So you're getting the latest stuff. You're implementing it and then you're sharing it with everyone, right?
Right. And that's kind of like the idea of, I like my exercise Journey where I've come up with this, with how to train guide, right?
Yes. How to train and it's like, that's from my journey of interviewing the experts and then saying, I got to put this together into a more protocols based guide, right? And I've got a few of those
where I saw the I saw they had a train one and it can go is a free guide, it's
a great idea. How to train.com, how to train.com? That's right. How to train guide.com?
How to train guide.com? You've got a few other guys as well, but that one is really like, I watched it, and breaks down everything from every muscle, group on how to do, exactly what you need to do, to optimize,
Is it right? Right for all the training from aerobic to lifting to hit all that
stuff, based on the
experts, based on the science? The other one you have is,
it's the omega-3 12. I have an omega-3, omega-3 guides, FMF omega-3 guide. Okay? So going to learn the best supplements, it's about how to find the best Omega-3 supplement, like what matters, and then have like I list eight different brands that are quality based on low. Oxidation, status is Big, that's like a really important.
One and concentration of actually there's so many supplements that don't even have the concentration of what you think is in there in there and stuff. So that's like a guide on like choosing the best Omega-3 supplement.
Okay perfect. So we'll have that one Linked UP. FMF omega-3 guide.com you've got one more protocol for improving cognitive memory which is
huge. Yeah it's the bdnf protocols.com as a breeding of protocols guide talks a lot. It talks about the the easy hit exercises that have been shown
To increase bdnf as well as other things like polyphenols and how much and other dietary factors that have been shown to improve and increase bdnf. It's why I do the cocoa via. It's why I do the blueberries interesting, those increased
bdnf. Yeah. I'm not a fan of blueberries to like the taste and flavor. So there could be a powder. I'm going to try that for sure.
Try it. I try it out. Like, I actually feel like you can feel a, like, pick me up from it really. Oh, yeah, absolutely, absolutely. I mean, there's a little bit of
of caffeine in Cocoa, right? But I don't think that's it interesting. Because there's, it's the blood flow. I'm almost certain, it's like increases blood flow to the brain and is
the, about the same amount as a cup of blueberries or something, or that would give you the
amount is. It's a scoop and I think it's in the, in the protocols guide, but if you buy the cocoa via, by the way, I have no affiliation with them. You buy I buy the powder they have capsules as well, by the powder. I do a scoop of the powder. I there's something about it being in hot liquid again.
It goes to the brain. You know what I mean? Plus it has. That leg coffee is like sure, feels like coffee. Okay, perfect. But I do one scoop the hot water and hot water and I mix it up with the
frother, okay? Okay. And then it's like a little hot
chocolate. It is it is you have to add a little stubby or something - C1 is good. Otherwise, otherwise you're going to be chugging it
because it's very bitter. So we can get all these protocols. There will link it up as well and and I'm assuming they're on your website as well. Correct found my
I fitness.com
or fail my fitness.com. I'm all the guys aren't there. They're kind of like separate. Yeah, so like they're separate. Well Lincoln mortgages they may come
up with people you're on social media as well everywhere found my fitness. What's your main social media space right now? Or is it mostly on YouTube? Are you on Instagram?
Yeah, I'm on YouTube. I also have a clip Channel where we do really something every day. Yeah, on YouTube actually every week. Yeah. And I found my fitness Clips, but the main channel is where we really start.
Long interviews, expert series, and I'm on X found my fitness, Rhonda Patrick and I'm on Instagram. Also, as Rhonda Patrick. I'm also on Tick-Tock, although not
as I was active killer.
We post but not not quite as popular on. Yeah. Yeah. There's a lot to compete with
their. There's a lot. It was a lot. You should get out of there. I think we get our have someone post your content for sure. A couple of final questions for you before I ask.
Rhonda, I want to, I want to acknowledge you for the 20 years of consistency and saying and also constantly researching things and questioning your boat current beliefs or your previous beliefs and saying, how can I improve these beliefs? How can I not hold onto these. If there's something new, I'm willing to try that and share that with people as well. And I think that's really important that you're willing to do that. So I want to acknowledge you for constantly being in this mission to serve Humanity to help people learn this.
Mation learn easier because it does seem so confusing. There's so much content out there, teaching stuff, and, you know, II feel like I have so many different leading experts on and I'm still confused sometimes. So I appreciate you for breaking down like an optimal day and explaining it step-by-step, and also trying to simplify some of these things because it can seem so overwhelming and a lot of people don't have your brain so I appreciate you creating guides for people. Like, here's a step-by-step approach and
I'm just grateful that you are alive today because we need people like you to help us be better. So, I'm grateful, you're constantly diving the research and helping people. So thank you for what you do and for being here. And for sharing this on my show, I means a lot. It's been four years, so glad you're back, and I want to acknowledge you for implementing this in your life. You seem like you're a told you when I saw you a few weeks ago and today I was like, man, you look really healthy, really fit strong.
Younger. So, you're applying this to yourself. And I'm glad you're implementing it because sometimes there's experts that teach, but they don't do it themselves. So, I'm grateful you're doing it for yourself and seeing the benefits. It seems like it's really working. So congrats and everything.
Thank you so much Luis. Those are very, very kind words. I'm very appreciative to have the opportunity to come and chat with you and I appreciate everything that you said, is very nice. Of course. And yeah, I'd love to come back anytime and chat with you again
for sure more make it happen for sure.
Sure. I think I asked you. This question. I have two final questions. I think I asked you this before but I'm curious if it's going to be a different answer. It's called the three truths. So imagine a hypothetical scenario, you get to live as long as you want, but it's your last day on Earth.
And you get to, you, get to live, as long as you want, 100, 200, whatever you want, but I've actually got to die.
You get to accomplish everything you want in this life. All your dreams come true.
But for whatever reason, you can't take, you have to take all of your work with you. So everything, you've created in this life, you got to take it somewhere else whether you die, it's just kind of a race or it's just not here for the world. So this conversations gone, all your content you've made in your podcast gone books. It's all gone hypothetical. But on the last day you get to leave behind three truths and this is all, we would have of your content. Three lessons. What would those three truths be for you?
For all of my content, okay? Not for like life, okay.
From like the only three things you can Leave Behind These lessons. What would those three things be?
I would say.
Exercise, get out there and make it a part of your personal hygiene. I think that exercise in not only makes us healthier and improves way. We age, I think it makes us better humans. I think it makes us Kinder and makes us happier. It makes us, you know, just just better people. And I think that affects the world. Yes. So I thought we could get everyone to like, do you know, five hours of exercise a week or they're doing like one hour?
Or a day during the work week, I really think that people would be nicer to each other. So that would be number one. I think number two would be social connections with the people that you love and to Foster them and cherish them.
That's we didn't talk about that today and the role that plays in Beijing. Yes, which is something it does play a big role in Aging. In fact, all the super agers seem to have this, you know, social connections is a very big, you know, not being lonely like like losing all your friends and not having that social connection is devastating on on the body and the brain and it does age you faster. But also
Again it comes down to that like connectedness like like connecting with people, it's just it's so good. Yes. So I don't I don't I don't know that it's better than are worse than vitamin D, right? Like it's so important and I didn't talk about that in my perfect day, but it actually is a part of my big day. I have a family and I spent a lot of time with my family. Yeah. So that would be number two and I think number
three would be that.
I think.
I think there's a lot of potential people are missing in terms of their optimizing, their, their health, their own health, and their own lifespan, and life expectancy, and health span. And it all comes down to shifting of focus on what you need. What are the things that you need like to run your body, right? So we need essential vitamins and
Minerals, like if you don't get vitamin C eventually you could die. Right? So magnesium, like these are 30 to 40, essential minerals, minerals and vitamins. We need these fatty acids, we need amino acids, like shift, your thinking to what you need to feel your body.
And everything else will fall into place instead of focusing on what, you know, avoiding refined carbohydrates. Well, if you think about what you need to eat, that's not going to be in the equation. So it already goes away, right? And I think it's a simplified way of thinking about health, especially nutrition. Yeah, okay. So exercise daily social connections, and focus on what food and vitamins, you need food. Yeah, the food and the vitamins that you need.
To run your body, right? Optimize it? Yeah, that's beautiful. I love this dress, simple. Final question, what's your definition of greatness?
Ew.
I know that's a hard one. So, I think for me,
My definition of greatness is really trying to push past. My mental barriers things that hold me back. Things, I'm afraid of my fears and to avoid thinking and seeing to try to see less of the negative and more of the positive less seeing less of the problems and more of the solutions. I think that
that for me greatness is really
Pushing past the fears and negativity. I think, if I get past that things are really great. I think last time I talked about honesty as being my, as my greatness. And, you know, I think that's definitely still part of part of my greatness, but
Yeah, I think, I think just getting getting getting past the hard hard stuff is is greatness. So whether it's in my social relationships, you know, or like being a parent, being a wife, being a daughter, or being a podcaster, or being a scientist, you know, in every part of what makes me who I am, there are things that hold me back. There are things, I'm scared of and there are things that I can identify a lot of
Poems in without seeing the solutions. And and I think that those are not greatness. I think that's that's holding me back from greatness.
Sure. Right, I appreciate it. Thank you for being there. Thank you so much powerful. Thank you so much for listening to this episode if you enjoyed this and if you found value, make sure to share this with one friend, just copy and paste the link and text a friend where you feel would be truly inspired by this episode as well. And also make sure to click the follow button on Apple.
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