Anti-Aging Expert: Stop Touching Receipts Immediately! The Fast Way To Shrink Visceral Fat!

We are being bombarded with disrupting We are being bombarded with disrupting chemicals. A lot of them, they're in art chemicals. A lot of them, they're in art chemicals. A lot of them, they're in art products. products. products. >> Okay, let's go to my kitchen. Come with >> Okay, let's go to my kitchen. Come with >> Okay, let's go to my kitchen. Come with me. So, this is my fridge. me. So, this is my fridge. me. So, this is my fridge. >> So, the first thing I notice is this, >> So, the first thing I notice is this, >> So, the first thing I notice is this, cuz that's like the worst. cuz that's like the worst. cuz that's like the worst. >> Can I get a bin bag? >> Can I get a bin bag? >> Can I get a bin bag? >> This is made from recycled electronics. >> This is made from recycled electronics. >> This is made from recycled electronics. >> What about this? >> What about this? >> What about this? >> This is a problem also. >> This is a problem also. >> This is a problem also. >> And this? >> And this? >> And this? >> Ding, ding, ding. This is great. >> Ding, ding, ding. This is great. >> Ding, ding, ding. This is great. >> I'm going to do utensils next. >> I'm going to do utensils next. >> I'm going to do utensils next. >> Heating it up. The plastic is getting >> Heating it up. The plastic is getting >> Heating it up. The plastic is getting into your food. into your food. into your food. >> What about a receipt? >> What about a receipt? >> What about a receipt? >> That's bad. that's covered with BPA and >> That's bad. that's covered with BPA and >> That's bad. that's covered with BPA and study in adolescent boys showed that it study in adolescent boys showed that it study in adolescent boys showed that it was associated with a 50% reduction in was associated with a 50% reduction in was associated with a 50% reduction in testosterone. And then this is one that testosterone. And then this is one that testosterone. And then this is one that people often miss. people often miss. people often miss. >> The biomedical scientist and anti-aging >> The biomedical scientist and anti-aging >> The biomedical scientist and anti-aging doctor Rhonda Patrick is back. doctor Rhonda Patrick is back. doctor Rhonda Patrick is back. >> This time she's talking about health >> This time she's talking about health >> This time she's talking about health optimization, maintaining peak optimization, maintaining peak optimization, maintaining peak performance performance performance >> and the environmental toxins disrupting >> and the environmental toxins disrupting >> and the environmental toxins disrupting your body. your body. your body. >> Dr. Rhonda Patrick, let's talk about >> Dr. Rhonda Patrick, let's talk about >> Dr. Rhonda Patrick, let's talk about something that I've never heard of something that I've never heard of something that I've never heard of before. Peak span. What the hell is peak before. Peak span. What the hell is peak before. Peak span. What the hell is peak span? So it's essentially being within span? So it's essentially being within span? So it's essentially being within 90% of your peak function. For example, 90% of your peak function. For example, 90% of your peak function. For example, muscle mass, bone density that kind of muscle mass, bone density that kind of muscle mass, bone density that kind of peaks around 25 years old and then they peaks around 25 years old and then they peaks around 25 years old and then they kind of steadily start to decline. kind of steadily start to decline. kind of steadily start to decline. >> You're joking. >> You're joking. >> You're joking. >> And the same goes for cognitive >> And the same goes for cognitive >> And the same goes for cognitive function. function. function. >> So I'm on the way down. >> So I'm on the way down. >> So I'm on the way down. >> Yeah. And I'm definitely on the way >> Yeah. And I'm definitely on the way >> Yeah. And I'm definitely on the way down. But we can do things in our life down. But we can do things in our life down. But we can do things in our life to help maintain that peak span. Like if to help maintain that peak span. Like if to help maintain that peak span. Like if you exercise 5 hours a week, do some you exercise 5 hours a week, do some you exercise 5 hours a week, do some highintensity interval training in there highintensity interval training in there highintensity interval training in there and you can reverse heart aging by 20 and you can reverse heart aging by 20 and you can reverse heart aging by 20 years. And then sleep very very years. And then sleep very very years. And then sleep very very important for preventing your immune important for preventing your immune important for preventing your immune system from aging rapidly. And then system from aging rapidly. And then system from aging rapidly. And then another thing that you can do that's another thing that you can do that's another thing that you can do that's really important for brain aging is this really important for brain aging is this really important for brain aging is this is associated with a rapid decrease in is associated with a rapid decrease in is associated with a rapid decrease in Alzheimer's disease risk. But what I Alzheimer's disease risk. But what I Alzheimer's disease risk. But what I really want to talk about is really want to talk about is really want to talk about is intermittent fasting supplements and intermittent fasting supplements and intermittent fasting supplements and being sedentary. being sedentary. being sedentary. >> So I want to talk about all of that but >> So I want to talk about all of that but >> So I want to talk about all of that but we've got to talk about this in my hands we've got to talk about this in my hands we've got to talk about this in my hands at the moment. at the moment. at the moment. >> So if you have this it's going to double >> So if you have this it's going to double >> So if you have this it's going to double your risk of early mortality. your risk of early mortality. your risk of early mortality. >> Double your risk. >> Double your risk. >> Double your risk. >> Double. >> Double. >> Double. >> Okay. So talk me through this. I want as >> Okay. So talk me through this. I want as >> Okay. So talk me through this. I want as much detail as possible. much detail as possible. much detail as possible. This is super interesting to me. My team This is super interesting to me. My team This is super interesting to me. My team given me this report to show me how many given me this report to show me how many given me this report to show me how many of you that watch this show subscribe. of you that watch this show subscribe. of you that watch this show subscribe. And some of you have told us according And some of you have told us according And some of you have told us according to this that you are unsubscribed from to this that you are unsubscribed from to this that you are unsubscribed from the channel randomly. So favor to ask the channel randomly. So favor to ask the channel randomly. So favor to ask all of you. Please could you check right all of you. Please could you check right all of you. 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Dr. Rhonda Patrick, I am fascinated by Dr. Rhonda Patrick, I am fascinated by so many of the things that you talked so many of the things that you talked so many of the things that you talked about and they're front of mind for me about and they're front of mind for me about and they're front of mind for me at the moment because I'm a 33y old man at the moment because I'm a 33y old man at the moment because I'm a 33y old man and I know from doing this podcast and and I know from doing this podcast and and I know from doing this podcast and looking at graphs like this one, which looking at graphs like this one, which looking at graphs like this one, which we'll talk about today, which I don't we'll talk about today, which I don't we'll talk about today, which I don't think most people have ever seen in think most people have ever seen in think most people have ever seen in their lives, that this is the age where their lives, that this is the age where their lives, that this is the age where things might start changing direction things might start changing direction things might start changing direction from here on over the next decade. And from here on over the next decade. And from here on over the next decade. And there's things I can do to set myself up there's things I can do to set myself up there's things I can do to set myself up now if I listen to your advice for the now if I listen to your advice for the now if I listen to your advice for the remaining decades of my life to be remaining decades of my life to be remaining decades of my life to be remarkably different. I'm playing with remarkably different. I'm playing with remarkably different. I'm playing with this in my hands at the moment. It's for this in my hands at the moment. It's for this in my hands at the moment. It's for anyone that can't see, you should anyone that can't see, you should anyone that can't see, you should probably look at the screen right now. probably look at the screen right now. probably look at the screen right now. It's a yellow blob of squidgy, slightly It's a yellow blob of squidgy, slightly It's a yellow blob of squidgy, slightly disgusting material. What is this and disgusting material. What is this and disgusting material. What is this and why does this matter? why does this matter? why does this matter? >> So, this represents visceral fat. >> So, this represents visceral fat. >> So, this represents visceral fat. It's something that most people haven't It's something that most people haven't It's something that most people haven't heard of. Many people have heard of fat. heard of. Many people have heard of fat. heard of. Many people have heard of fat. They know fat is bad, but they don't They know fat is bad, but they don't They know fat is bad, but they don't realize there are different kinds of realize there are different kinds of realize there are different kinds of fat. fat. fat. >> There is visceral fat. And this is the >> There is visceral fat. And this is the >> There is visceral fat. And this is the kind of fat that you can't really pinch kind of fat that you can't really pinch kind of fat that you can't really pinch atapost tissue kind of fat, right? I atapost tissue kind of fat, right? I atapost tissue kind of fat, right? I mean, if you opened up your body, you mean, if you opened up your body, you mean, if you opened up your body, you could pinch it because it's deep deep could pinch it because it's deep deep could pinch it because it's deep deep within your body. It's often referred to within your body. It's often referred to within your body. It's often referred to as belly fat as belly fat as belly fat >> and it's it's surrounding your organs >> and it's it's surrounding your organs >> and it's it's surrounding your organs like your liver, your kidney, you know, like your liver, your kidney, you know, like your liver, your kidney, you know, your intestines. This is a very deep your intestines. This is a very deep your intestines. This is a very deep belly fat and it's very different from belly fat and it's very different from belly fat and it's very different from subcutaneous fat. You can actually be subcutaneous fat. You can actually be subcutaneous fat. You can actually be lean but have a high amount of visceral lean but have a high amount of visceral lean but have a high amount of visceral fat. We call these metabolically fat. We call these metabolically fat. We call these metabolically unhealthy people. So visceral fat, you unhealthy people. So visceral fat, you unhealthy people. So visceral fat, you mentioned you're 33. The average 33 year mentioned you're 33. The average 33 year mentioned you're 33. The average 33 year old male has how much visceral fat? old male has how much visceral fat? old male has how much visceral fat? >> According to the data, it says roughly >> According to the data, it says roughly >> According to the data, it says roughly 1.2 pounds at the age of 30. And then 1.2 pounds at the age of 30. And then 1.2 pounds at the age of 30. And then for a woman,.5 lb of visceral fat at the for a woman,.5 lb of visceral fat at the for a woman,.5 lb of visceral fat at the age of 30. At 40, it's 1.7 lb for a man age of 30. At 40, it's 1.7 lb for a man age of 30. At 40, it's 1.7 lb for a man and.7 for a woman. At 50, 2.2 lb for a and.7 for a woman. At 50, 2.2 lb for a and.7 for a woman. At 50, 2.2 lb for a man, £1 for a woman. And at 60, 2.7 lb man, £1 for a woman. And at 60, 2.7 lb man, £1 for a woman. And at 60, 2.7 lb of visceral fat and 1.54 lb for a woman, of visceral fat and 1.54 lb for a woman, of visceral fat and 1.54 lb for a woman, which is the highest risk for metabolic which is the highest risk for metabolic which is the highest risk for metabolic syndromes at that age. But I mean, all syndromes at that age. But I mean, all syndromes at that age. But I mean, all of them are pretty scary. of them are pretty scary. of them are pretty scary. >> It is. And as you notice, the trend is >> It is. And as you notice, the trend is >> It is. And as you notice, the trend is as you get older, you have a higher risk as you get older, you have a higher risk as you get older, you have a higher risk of having more of it. 70% of women over of having more of it. 70% of women over of having more of it. 70% of women over the age of 50 have a high amount of the age of 50 have a high amount of the age of 50 have a high amount of visceral fat. 50% of men over the age of visceral fat. 50% of men over the age of visceral fat. 50% of men over the age of 50 have a high amount of visceral fat. 50 have a high amount of visceral fat. 50 have a high amount of visceral fat. This visceral fat, for one, it's going This visceral fat, for one, it's going This visceral fat, for one, it's going to double your risk of early mortality. to double your risk of early mortality. to double your risk of early mortality. Full stop. That's that's you know it's Full stop. That's that's you know it's Full stop. That's that's you know it's it's going to double your risk. Double it's going to double your risk. Double it's going to double your risk. Double your risk. Double double. Visceral fat your risk. Double double. Visceral fat your risk. Double double. Visceral fat is as I mentioned different from the is as I mentioned different from the is as I mentioned different from the other kind of fat. The subcutaneous kind other kind of fat. The subcutaneous kind other kind of fat. The subcutaneous kind of fat the atapost tissue kind of fat of fat the atapost tissue kind of fat of fat the atapost tissue kind of fat >> in several ways. One is that it is >> in several ways. One is that it is >> in several ways. One is that it is metabolically active. It is secretreting metabolically active. It is secretreting metabolically active. It is secretreting inflammatory cytoines. These are, you inflammatory cytoines. These are, you inflammatory cytoines. These are, you know, molecules that are signaling to know, molecules that are signaling to know, molecules that are signaling to the immune system, but they're also the immune system, but they're also the immune system, but they're also involved with damaging our cells. And involved with damaging our cells. And involved with damaging our cells. And for this reason, people with a high for this reason, people with a high for this reason, people with a high amount of visceral fat are 44% more amount of visceral fat are 44% more amount of visceral fat are 44% more likely to get metastatic cancer. That's likely to get metastatic cancer. That's likely to get metastatic cancer. That's cancer that's going to metastasize. Very cancer that's going to metastasize. Very cancer that's going to metastasize. Very dangerous types of cancer. They're also dangerous types of cancer. They're also dangerous types of cancer. They're also more likely, you mentioned metabolic more likely, you mentioned metabolic more likely, you mentioned metabolic syndrome. This is a big big thing with syndrome. This is a big big thing with syndrome. This is a big big thing with visceral fat. This type of fat is visceral fat. This type of fat is visceral fat. This type of fat is constantly constantly constantly breaking down triglycerides into free breaking down triglycerides into free breaking down triglycerides into free fatty acids. It's constantly doing it. fatty acids. It's constantly doing it. fatty acids. It's constantly doing it. >> What's triglycerides? >> What's triglycerides? >> What's triglycerides? >> Triglycerides are how your body is able >> Triglycerides are how your body is able >> Triglycerides are how your body is able to store fatty acids and fat and use to store fatty acids and fat and use to store fatty acids and fat and use them for later, you know, energy, right? them for later, you know, energy, right? them for later, you know, energy, right? So, they're constantly breaking them So, they're constantly breaking them So, they're constantly breaking them down and using them. They're using these down and using them. They're using these down and using them. They're using these these fatty acids. But typically what these fatty acids. But typically what these fatty acids. But typically what happens in your body when you eat a happens in your body when you eat a happens in your body when you eat a meal, you have your glucose levels go meal, you have your glucose levels go meal, you have your glucose levels go up, right? Your blood sugar elevates, up, right? Your blood sugar elevates, up, right? Your blood sugar elevates, your glucose levels go up and that your glucose levels go up and that your glucose levels go up and that signals to the pancreas in your body to signals to the pancreas in your body to signals to the pancreas in your body to make insulin. Insulin is this hormone make insulin. Insulin is this hormone make insulin. Insulin is this hormone that plays a role in many things. One of that plays a role in many things. One of that plays a role in many things. One of it is to tell different parts of the it is to tell different parts of the it is to tell different parts of the body to take gluc glucose up like your body to take gluc glucose up like your body to take gluc glucose up like your liver, your muscle, your atapost tissue. liver, your muscle, your atapost tissue. liver, your muscle, your atapost tissue. Well, the problem is is this visceral Well, the problem is is this visceral Well, the problem is is this visceral fat is constantly making those free fat is constantly making those free fat is constantly making those free fatty acids. And so those fatty acids, fatty acids. And so those fatty acids, fatty acids. And so those fatty acids, it doesn't it doesn't respond this this it doesn't it doesn't respond this this it doesn't it doesn't respond this this we call it it's not really an organ, but we call it it's not really an organ, but we call it it's not really an organ, but this type of fat doesn't respond to this type of fat doesn't respond to this type of fat doesn't respond to insulin. So whereas the subcutaneous fat insulin. So whereas the subcutaneous fat insulin. So whereas the subcutaneous fat will stop breaking down fat and using will stop breaking down fat and using will stop breaking down fat and using fat as energy. It says, "Okay, look, I fat as energy. It says, "Okay, look, I fat as energy. It says, "Okay, look, I have energy here. I got to do something have energy here. I got to do something have energy here. I got to do something with this energy. Let me let me store it with this energy. Let me let me store it with this energy. Let me let me store it for later use." Right? Well, that that for later use." Right? Well, that that for later use." Right? Well, that that doesn't happen with visceral fat. What doesn't happen with visceral fat. What doesn't happen with visceral fat. What happens is it just keeps going, keeps happens is it just keeps going, keeps happens is it just keeps going, keeps going, keeps going. What happens is when going, keeps going. What happens is when going, keeps going. What happens is when your visceral fat is metabolically your visceral fat is metabolically your visceral fat is metabolically active like that, it is basically making active like that, it is basically making active like that, it is basically making it where insulin can't work its job. And it where insulin can't work its job. And it where insulin can't work its job. And so what happens is that glucose can't go so what happens is that glucose can't go so what happens is that glucose can't go into your liver. It stays in your blood into your liver. It stays in your blood into your liver. It stays in your blood system. system. system. >> And you really want it to be stored in >> And you really want it to be stored in >> And you really want it to be stored in your liver, right? your liver, right? your liver, right? >> You want it to be stored in your liver >> You want it to be stored in your liver >> You want it to be stored in your liver as glycogen to be used as energy when as glycogen to be used as energy when as glycogen to be used as energy when you're fasting or when you're, you know, you're fasting or when you're, you know, you're fasting or when you're, you know, physically active or when whenever you physically active or when whenever you physically active or when whenever you need it, right? Also in your muscle. need it, right? Also in your muscle. need it, right? Also in your muscle. same thing, stored as glycogen or stored same thing, stored as glycogen or stored same thing, stored as glycogen or stored in your atapost tissue. Um, and so and in your atapost tissue. Um, and so and in your atapost tissue. Um, and so and so none of that happens because insulin, so none of that happens because insulin, so none of that happens because insulin, it's not able to to basically act on it's not able to to basically act on it's not able to to basically act on your your your organs. It's there's no your your your organs. It's there's no your your your organs. It's there's no signal. So no, nobody's getting the signal. So no, nobody's getting the signal. So no, nobody's getting the phone call, hey, time to take the phone call, hey, time to take the phone call, hey, time to take the glucose up. It's not happening, right? glucose up. It's not happening, right? glucose up. It's not happening, right? So the glucose sits around. So what So the glucose sits around. So what So the glucose sits around. So what happens is your body freaks out because happens is your body freaks out because happens is your body freaks out because it's not good to have glucose sitting it's not good to have glucose sitting it's not good to have glucose sitting around in your bloodstream for a while. around in your bloodstream for a while. around in your bloodstream for a while. It causes a lot of damage, right? Mhm. It causes a lot of damage, right? Mhm. It causes a lot of damage, right? Mhm. >> And so what happens is your body makes >> And so what happens is your body makes >> And so what happens is your body makes even more insulin to try to even more insulin to try to even more insulin to try to overcompensate. Your body goes, "Oh, overcompensate. Your body goes, "Oh, overcompensate. Your body goes, "Oh, maybe that wasn't enough insulin maybe that wasn't enough insulin maybe that wasn't enough insulin because, you know, the glucose isn't because, you know, the glucose isn't because, you know, the glucose isn't coming in to the organs like the liver coming in to the organs like the liver coming in to the organs like the liver like it's supposed to. So, let me put like it's supposed to. So, let me put like it's supposed to. So, let me put some more out." some more out." some more out." >> And for anyone that doesn't know, >> And for anyone that doesn't know, >> And for anyone that doesn't know, insulin is kind of like the taxi driver insulin is kind of like the taxi driver insulin is kind of like the taxi driver that goes and picks up the glucose and that goes and picks up the glucose and that goes and picks up the glucose and takes it home. takes it home. takes it home. >> Exactly. It's taking it home. It's >> Exactly. It's taking it home. It's >> Exactly. It's taking it home. It's taking it back to the liver. And so what taking it back to the liver. And so what taking it back to the liver. And so what happens when you make more insulin, happens when you make more insulin, happens when you make more insulin, you're overcompensating in such a way you're overcompensating in such a way you're overcompensating in such a way that now glucose really does get taken that now glucose really does get taken that now glucose really does get taken up into these other organs like the up into these other organs like the up into these other organs like the liver. And it so much so that it causes liver. And it so much so that it causes liver. And it so much so that it causes your blood glucose levels to go down and your blood glucose levels to go down and your blood glucose levels to go down and and you're crashing. And all of a and you're crashing. And all of a and you're crashing. And all of a sudden, this is responsible for that. sudden, this is responsible for that. sudden, this is responsible for that. You know, people that eat a meal and You know, people that eat a meal and You know, people that eat a meal and they're kind of insulin resistant. They they're kind of insulin resistant. They they're kind of insulin resistant. They eat a meal and then all of a sudden eat a meal and then all of a sudden eat a meal and then all of a sudden they're crashing an hour later. We're they're crashing an hour later. We're they're crashing an hour later. We're like, why am I why do I have no energy? like, why am I why do I have no energy? like, why am I why do I have no energy? Why am I hungry? Right? Because when Why am I hungry? Right? Because when Why am I hungry? Right? Because when you're after you crash, your blood you're after you crash, your blood you're after you crash, your blood glucose levels go down. That's what I glucose levels go down. That's what I glucose levels go down. That's what I mean by crashing. Um really f far down. mean by crashing. Um really f far down. mean by crashing. Um really f far down. Not not normal levels, but like below Not not normal levels, but like below Not not normal levels, but like below that. And so then your body tries to that. And so then your body tries to that. And so then your body tries to overcompensate by going, "Oh, I'm overcompensate by going, "Oh, I'm overcompensate by going, "Oh, I'm hungry. I need to eat." And so you start hungry. I need to eat." And so you start hungry. I need to eat." And so you start to have these cravings for like energy to have these cravings for like energy to have these cravings for like energy dense foods. And that's part of this dense foods. And that's part of this dense foods. And that's part of this cycle of the beginnings of insulin cycle of the beginnings of insulin cycle of the beginnings of insulin resistance. And so when I'm talking resistance. And so when I'm talking resistance. And so when I'm talking about here with visceral fat, it causes about here with visceral fat, it causes about here with visceral fat, it causes insulin resistance. And that's insulin resistance. And that's insulin resistance. And that's essentially the take-home here by by essentially the take-home here by by essentially the take-home here by by it's constantly metabolizing fatty it's constantly metabolizing fatty it's constantly metabolizing fatty acids, it's it's stopping that taxi car acids, it's it's stopping that taxi car acids, it's it's stopping that taxi car from going and getting the glucose. It's from going and getting the glucose. It's from going and getting the glucose. It's it's not happening. It's not responding. it's not happening. It's not responding. it's not happening. It's not responding. You're not picking up the driver, right? You're not picking up the driver, right? You're not picking up the driver, right? And so you become insulin resistant. And And so you become insulin resistant. And And so you become insulin resistant. And that has a lot of problems. One, it's that has a lot of problems. One, it's that has a lot of problems. One, it's going to affect your immediate energy going to affect your immediate energy going to affect your immediate energy levels. It's going to affect the way levels. It's going to affect the way levels. It's going to affect the way you're feeling. And two, it's going to you're feeling. And two, it's going to you're feeling. And two, it's going to make you more likely to become type two make you more likely to become type two make you more likely to become type two diabetic because eventually your body diabetic because eventually your body diabetic because eventually your body will won't be able to produce enough will won't be able to produce enough will won't be able to produce enough insulin to bring the glucose in. And so insulin to bring the glucose in. And so insulin to bring the glucose in. And so then you become type 2 diabetic. So that then you become type 2 diabetic. So that then you become type 2 diabetic. So that is a big consequence of having this is a big consequence of having this is a big consequence of having this visceral fat in addition to those visceral fat in addition to those visceral fat in addition to those inflammatory molecules that are being inflammatory molecules that are being inflammatory molecules that are being generated from this fat. It's just so generated from this fat. It's just so generated from this fat. It's just so metabolically active. And that metabolically active. And that metabolically active. And that inflammation that you're generating not inflammation that you're generating not inflammation that you're generating not only does things like raise your cancer only does things like raise your cancer only does things like raise your cancer risk by 44%. It also makes you tired. It risk by 44%. It also makes you tired. It risk by 44%. It also makes you tired. It gives you brain fog, lethargy. When your gives you brain fog, lethargy. When your gives you brain fog, lethargy. When your immune system is being activated by this immune system is being activated by this immune system is being activated by this inflammation, inflammation, inflammation, you're taking energy away from your you're taking energy away from your you're taking energy away from your brain. It c it's a lot of energy to brain. It c it's a lot of energy to brain. It c it's a lot of energy to activate your immune system. And so, activate your immune system. And so, activate your immune system. And so, yeah. So, that energy is now going to yeah. So, that energy is now going to yeah. So, that energy is now going to the wrong place. It's not going to your the wrong place. It's not going to your the wrong place. It's not going to your brain. brain. brain. >> So, you can feel you won't feel >> So, you can feel you won't feel >> So, you can feel you won't feel cognitively as sharp and cognitively as sharp and cognitively as sharp and >> absolutely won't just think about when >> absolutely won't just think about when >> absolutely won't just think about when you're when you're when you have an you're when you're when you have an you're when you're when you have an infection. Your immune system is very infection. Your immune system is very infection. Your immune system is very active. You're fighting off a pathogen, active. You're fighting off a pathogen, active. You're fighting off a pathogen, right? Do you feel like you're tired or right? Do you feel like you're tired or right? Do you feel like you're tired or do you feel like you're cognitive do you feel like you're cognitive do you feel like you're cognitive cognitively at your peak? cognitively at your peak? cognitively at your peak? >> Uh yeah, I'm like I'm I'm out of out of >> Uh yeah, I'm like I'm I'm out of out of >> Uh yeah, I'm like I'm I'm out of out of action for several days usually, action for several days usually, action for several days usually, >> right? You're tired and your brain isn't >> right? You're tired and your brain isn't >> right? You're tired and your brain isn't working. And part of that reason is working. And part of that reason is working. And part of that reason is because your activation of your immune because your activation of your immune because your activation of your immune system is sucking energy away from your system is sucking energy away from your system is sucking energy away from your brain. And the other reason is because brain. And the other reason is because brain. And the other reason is because the inflammation being generated gets the inflammation being generated gets the inflammation being generated gets into the brain and disrupts into the brain and disrupts into the brain and disrupts neurotransmitters and things like that. neurotransmitters and things like that. neurotransmitters and things like that. So you're it's like a double whammy. So you're it's like a double whammy. So you're it's like a double whammy. You're not your your brain isn't working You're not your your brain isn't working You're not your your brain isn't working working properly. And so there's a lot working properly. And so there's a lot working properly. And so there's a lot of people walking around constantly of people walking around constantly of people walking around constantly feeling tired, feeling lethargic, feeling tired, feeling lethargic, feeling tired, feeling lethargic, feeling brain fog, and they might have a feeling brain fog, and they might have a feeling brain fog, and they might have a high amount of visceral fat and not even high amount of visceral fat and not even high amount of visceral fat and not even know it. So typically, know it. So typically, know it. So typically, >> looking at the data, I mean, most people >> looking at the data, I mean, most people >> looking at the data, I mean, most people have too much visceral fat. have too much visceral fat. have too much visceral fat. >> Most people do have too much visceral >> Most people do have too much visceral >> Most people do have too much visceral fat. And typically a really high amount fat. And typically a really high amount fat. And typically a really high amount is I would say a proxy for it would be is I would say a proxy for it would be is I would say a proxy for it would be measuring your waist circumference. So, measuring your waist circumference. So, measuring your waist circumference. So, like if women have a waist circumference like if women have a waist circumference like if women have a waist circumference of 35 in or greater, that is a sign of of 35 in or greater, that is a sign of of 35 in or greater, that is a sign of too much visceral fat. If men have a too much visceral fat. If men have a too much visceral fat. If men have a waist circumference of 40 in or more, waist circumference of 40 in or more, waist circumference of 40 in or more, that is a sign of too much visceral fat. that is a sign of too much visceral fat. that is a sign of too much visceral fat. Ideally, you would go and get what's Ideally, you would go and get what's Ideally, you would go and get what's called a DEXA scan. Now, this is not called a DEXA scan. Now, this is not called a DEXA scan. Now, this is not something that's routinely done, and it something that's routinely done, and it something that's routinely done, and it doesn't necessarily have to be done doesn't necessarily have to be done doesn't necessarily have to be done unless you're that person that really unless you're that person that really unless you're that person that really likes to go the extra mile and directly likes to go the extra mile and directly likes to go the extra mile and directly measure things. That would be another measure things. That would be another measure things. That would be another way to do it. You really want to have way to do it. You really want to have way to do it. You really want to have below 300, you know, grams of visceral below 300, you know, grams of visceral below 300, you know, grams of visceral fat. ideally closer to zero the better. fat. ideally closer to zero the better. fat. ideally closer to zero the better. >> Me and my friend went and got a DEXA >> Me and my friend went and got a DEXA >> Me and my friend went and got a DEXA scan done and the remarkable thing is I scan done and the remarkable thing is I scan done and the remarkable thing is I weigh a lot more than him and I'm much weigh a lot more than him and I'm much weigh a lot more than him and I'm much bigger than him. He's skinny but after bigger than him. He's skinny but after bigger than him. He's skinny but after the DEXA scan they said that he had too the DEXA scan they said that he had too the DEXA scan they said that he had too much visceral fat which I I thought vis much visceral fat which I I thought vis much visceral fat which I I thought vis I thought you must be like big or obese I thought you must be like big or obese I thought you must be like big or obese to have visceral fat but he's a skinny to have visceral fat but he's a skinny to have visceral fat but he's a skinny guy and the DEXA scan said too much guy and the DEXA scan said too much guy and the DEXA scan said too much visceral fat. visceral fat. visceral fat. >> Yes, that's the thing. You know, I was >> Yes, that's the thing. You know, I was >> Yes, that's the thing. You know, I was involved in clinical research for many involved in clinical research for many involved in clinical research for many years when I was doing my post-graduate years when I was doing my post-graduate years when I was doing my post-graduate training. And we were looking at training. And we were looking at training. And we were looking at populations of people that were populations of people that were populations of people that were metabolically unhealthy or maybe metabolically unhealthy or maybe metabolically unhealthy or maybe overweight, obese in some cases, and you overweight, obese in some cases, and you overweight, obese in some cases, and you would have someone come in that they would have someone come in that they would have someone come in that they looked skinny, they looked like they looked skinny, they looked like they looked skinny, they looked like they were metabolically healthy because they were metabolically healthy because they were metabolically healthy because they weren't overweight. And yet all of their weren't overweight. And yet all of their weren't overweight. And yet all of their biomarker data was showing the opposite. biomarker data was showing the opposite. biomarker data was showing the opposite. Like they looked on paper, if you would Like they looked on paper, if you would Like they looked on paper, if you would have shown me their metabolic data, I have shown me their metabolic data, I have shown me their metabolic data, I would go, "Oh, this is an overweight would go, "Oh, this is an overweight would go, "Oh, this is an overweight obese person." So these are these are obese person." So these are these are obese person." So these are these are lean but metabolically unhealthy people lean but metabolically unhealthy people lean but metabolically unhealthy people and a large percentage of that has to do and a large percentage of that has to do and a large percentage of that has to do with an increase in visceral fat. You with an increase in visceral fat. You with an increase in visceral fat. You won't even necessarily know that you're won't even necessarily know that you're won't even necessarily know that you're getting higher amounts of v visceral getting higher amounts of v visceral getting higher amounts of v visceral fat. It's not necessarily going to be fat. It's not necessarily going to be fat. It's not necessarily going to be reflected on the scale. You know, you reflected on the scale. You know, you reflected on the scale. You know, you mentioned maybe a pound, maybe a little mentioned maybe a pound, maybe a little mentioned maybe a pound, maybe a little bit more. That's like daily fluctuation bit more. That's like daily fluctuation bit more. That's like daily fluctuation in some cases, right? Like I mean I in some cases, right? Like I mean I in some cases, right? Like I mean I don't know about you, but like I I can don't know about you, but like I I can don't know about you, but like I I can fluctuate a pound from day to day for fluctuate a pound from day to day for fluctuate a pound from day to day for sure. If you're talking about 500 grams sure. If you're talking about 500 grams sure. If you're talking about 500 grams or less, that's not going to be, you or less, that's not going to be, you or less, that's not going to be, you know, reflected on a scale either. You know, reflected on a scale either. You know, reflected on a scale either. You might be going, well, what why visceral might be going, well, what why visceral might be going, well, what why visceral fat? What's causing visceral fat? You fat? What's causing visceral fat? You fat? What's causing visceral fat? You know, I mentioned age, that's a big one. know, I mentioned age, that's a big one. know, I mentioned age, that's a big one. Hormones is a big one. Women are very Hormones is a big one. Women are very Hormones is a big one. Women are very susceptible as they go through susceptible as they go through susceptible as they go through pmenopause and menopause because pmenopause and menopause because pmenopause and menopause because estrogen actually tells helps tell the estrogen actually tells helps tell the estrogen actually tells helps tell the body how to store energy and it tells it body how to store energy and it tells it body how to store energy and it tells it to store energy and fat in atapost to store energy and fat in atapost to store energy and fat in atapost tissue, not viscerally. So when your tissue, not viscerally. So when your tissue, not viscerally. So when your estrogen starts to go down during par p estrogen starts to go down during par p estrogen starts to go down during par p parmenopause and then menopause, women parmenopause and then menopause, women parmenopause and then menopause, women really start to gain a lot of vis this really start to gain a lot of vis this really start to gain a lot of vis this belly fat. They gain a lot of the belly fat. They gain a lot of the belly fat. They gain a lot of the visceral fat. Testosterone also it visceral fat. Testosterone also it visceral fat. Testosterone also it doesn't tell the body how to store the doesn't tell the body how to store the doesn't tell the body how to store the fat so much. It helps you burn visceral fat so much. It helps you burn visceral fat so much. It helps you burn visceral fat. So men are a little bit more fat. So men are a little bit more fat. So men are a little bit more protected when they're younger as well, protected when they're younger as well, protected when they're younger as well, but as they age, of course, testosterone but as they age, of course, testosterone but as they age, of course, testosterone goes down as well, and that affects the goes down as well, and that affects the goes down as well, and that affects the visceral fat. But mostly, it's our diet visceral fat. But mostly, it's our diet visceral fat. But mostly, it's our diet and our lifestyle that's really and our lifestyle that's really and our lifestyle that's really affecting visceral fat. It's kind of affecting visceral fat. It's kind of affecting visceral fat. It's kind of mind-blowing how quickly you can gain mind-blowing how quickly you can gain mind-blowing how quickly you can gain visceral fat. Like there was sleep is a visceral fat. Like there was sleep is a visceral fat. Like there was sleep is a big one. When you're when you miss big one. When you're when you miss big one. When you're when you miss sleep, that is something that can really sleep, that is something that can really sleep, that is something that can really you can start to store you can start to you can start to store you can start to you can start to store you can start to gain visceral fat very quickly. Um there gain visceral fat very quickly. Um there gain visceral fat very quickly. Um there was a study in healthy young men. These was a study in healthy young men. These was a study in healthy young men. These men were sleep restricted. Typically men were sleep restricted. Typically men were sleep restricted. Typically when sleep restriction studies are done, when sleep restriction studies are done, when sleep restriction studies are done, you're you're looking at four hours of you're you're looking at four hours of you're you're looking at four hours of sleep per night. So pretty severe. Not sleep per night. So pretty severe. Not sleep per night. So pretty severe. Not out of the ordinary. I did many of those out of the ordinary. I did many of those out of the ordinary. I did many of those college graduate school deadlines. college graduate school deadlines. college graduate school deadlines. Definitely as a new parent, I mean it's Definitely as a new parent, I mean it's Definitely as a new parent, I mean it's unfortunately drags on for months. So unfortunately drags on for months. So unfortunately drags on for months. So these men were only sleeping four hours these men were only sleeping four hours these men were only sleeping four hours a night for two weeks. Okay, these are a night for two weeks. Okay, these are a night for two weeks. Okay, these are healthy young men, college age students. healthy young men, college age students. healthy young men, college age students. Okay, young. They gained 11% visceral Okay, young. They gained 11% visceral Okay, young. They gained 11% visceral fat after that two weeks, but not a fat after that two weeks, but not a fat after that two weeks, but not a pound on the scale, but they had 11% pound on the scale, but they had 11% pound on the scale, but they had 11% higher visceral fat after just, you higher visceral fat after just, you higher visceral fat after just, you know, two weeks of not getting enough know, two weeks of not getting enough know, two weeks of not getting enough sleep. sleep. sleep. >> And they weighed the same >> And they weighed the same >> And they weighed the same >> pretty much. So, it was the composition >> pretty much. So, it was the composition >> pretty much. So, it was the composition of their body that's shifting. of their body that's shifting. of their body that's shifting. >> Yes. Also, the visceral fat, like like I >> Yes. Also, the visceral fat, like like I >> Yes. Also, the visceral fat, like like I said, you're not gaining pounds and said, you're not gaining pounds and said, you're not gaining pounds and pounds and pounds of it necessarily. You pounds and pounds of it necessarily. You pounds and pounds of it necessarily. You know, you're gaining grams and grams, know, you're gaining grams and grams, know, you're gaining grams and grams, but like it's happening and and any but like it's happening and and any but like it's happening and and any amount that you're starting to gain is amount that you're starting to gain is amount that you're starting to gain is unhealthy, right? It's going to start unhealthy, right? It's going to start unhealthy, right? It's going to start causing insulin resistance. It's going causing insulin resistance. It's going causing insulin resistance. It's going to start, you know, causing fatty liver. to start, you know, causing fatty liver. to start, you know, causing fatty liver. That's another thing. It does it because That's another thing. It does it because That's another thing. It does it because it's around the liver. It basically the it's around the liver. It basically the it's around the liver. It basically the liver doesn't know what to do with all liver doesn't know what to do with all liver doesn't know what to do with all the fat. So, it starts to make and store the fat. So, it starts to make and store the fat. So, it starts to make and store it around the fat. And so you start to it around the fat. And so you start to it around the fat. And so you start to get this non-alcoholic fatty liver which get this non-alcoholic fatty liver which get this non-alcoholic fatty liver which is happening now in like young people. is happening now in like young people. is happening now in like young people. So sleep is one another major major I So sleep is one another major major I So sleep is one another major major I would say lever for gaining visceral fat would say lever for gaining visceral fat would say lever for gaining visceral fat is your diet quality and quantity. So if is your diet quality and quantity. So if is your diet quality and quantity. So if you start to be in a caloric excess you start to be in a caloric excess you start to be in a caloric excess constantly you can start to gain constantly you can start to gain constantly you can start to gain visceral fat and that's also been shown visceral fat and that's also been shown visceral fat and that's also been shown in studies. So, there was a recent study in studies. So, there was a recent study in studies. So, there was a recent study that again was in healthy young men that again was in healthy young men that again was in healthy young men given about 1,200 extra calories a day given about 1,200 extra calories a day given about 1,200 extra calories a day and it was mostly from ultrarocessed and it was mostly from ultrarocessed and it was mostly from ultrarocessed foods, right? I mean, they're 1,200 foods, right? I mean, they're 1,200 foods, right? I mean, they're 1,200 calories, so like Big Mac and a Coke, calories, so like Big Mac and a Coke, calories, so like Big Mac and a Coke, Big Mac and fries, whatever, you know? Big Mac and fries, whatever, you know? Big Mac and fries, whatever, you know? So, you're you're talking about almost So, you're you're talking about almost So, you're you're talking about almost like an extra meal a day and from like an extra meal a day and from like an extra meal a day and from processed foods, ultrarocessed foods. processed foods, ultrarocessed foods. processed foods, ultrarocessed foods. For 5 days, they were given, you know, For 5 days, they were given, you know, For 5 days, they were given, you know, this extra caloric intake. After that this extra caloric intake. After that this extra caloric intake. After that five days, they started to gain visceral five days, they started to gain visceral five days, they started to gain visceral fat. They started to have signs of fatty fat. They started to have signs of fatty fat. They started to have signs of fatty liver after five days. And their brains liver after five days. And their brains liver after five days. And their brains became insulin resistant. And this is became insulin resistant. And this is became insulin resistant. And this is important. Yes. You important. Yes. You important. Yes. You >> How many calories were they having in >> How many calories were they having in >> How many calories were they having in excess? excess? excess? >> 1,200 to,500. >> 1,200 to,500. >> 1,200 to,500. >> In excess. >> In excess. >> In excess. >> More than what they were usually going >> More than what they were usually going >> More than what they were usually going to eat. Yes. Okay. to eat. Yes. Okay. to eat. Yes. Okay. >> Yes. So, you know, it's a lot of people >> Yes. So, you know, it's a lot of people >> Yes. So, you know, it's a lot of people are eating caloric excess, you know, are eating caloric excess, you know, are eating caloric excess, you know, daily. They're not they're not daily. They're not they're not daily. They're not they're not exercising and there's no energy exercising and there's no energy exercising and there's no energy expenditure and they're eating more and expenditure and they're eating more and expenditure and they're eating more and so they're in in you know 1,200. Now so they're in in you know 1,200. Now so they're in in you know 1,200. Now this is the extreme end right I'm giving this is the extreme end right I'm giving this is the extreme end right I'm giving you an extreme end because that's what you an extreme end because that's what you an extreme end because that's what they do usually in in studies like this they do usually in in studies like this they do usually in in studies like this because they want to get a significant because they want to get a significant because they want to get a significant result but after 5 days they they were result but after 5 days they they were result but after 5 days they they were gaining visceral fat their brains became gaining visceral fat their brains became gaining visceral fat their brains became insulin resistant. So insulin is also insulin resistant. So insulin is also insulin resistant. So insulin is also very important for the brain. the brain very important for the brain. the brain very important for the brain. the brain is telling the body how to store the fat is telling the body how to store the fat is telling the body how to store the fat and how to store energy. And when the and how to store energy. And when the and how to store energy. And when the and when insulin is not able to to get and when insulin is not able to to get and when insulin is not able to to get into the brain and have its action, then into the brain and have its action, then into the brain and have its action, then you start to not have the brain tell the you start to not have the brain tell the you start to not have the brain tell the body how to store this energy and it body how to store this energy and it body how to store this energy and it ends up storing it viscerally. It's like ends up storing it viscerally. It's like ends up storing it viscerally. It's like this default. this default. this default. >> Do you know putting those two things >> Do you know putting those two things >> Do you know putting those two things together, the thing I've noticed that together, the thing I've noticed that together, the thing I've noticed that impacts my performance the most as it impacts my performance the most as it impacts my performance the most as it relates to articulation, cognitive relates to articulation, cognitive relates to articulation, cognitive performance, my ability to think is performance, my ability to think is performance, my ability to think is those two things coming together. You those two things coming together. You those two things coming together. You talked about sleep and diet. It's when I talked about sleep and diet. It's when I talked about sleep and diet. It's when I h I eat late h I eat late h I eat late >> close. It's when I eat close to sleep. >> close. It's when I eat close to sleep. >> close. It's when I eat close to sleep. If I do that a couple of nights in a If I do that a couple of nights in a If I do that a couple of nights in a row, I feel like my brain no longer row, I feel like my brain no longer row, I feel like my brain no longer works. works. works. >> Yes. Yeah. You know, obviously we all >> Yes. Yeah. You know, obviously we all >> Yes. Yeah. You know, obviously we all have to like live our lives and there's have to like live our lives and there's have to like live our lives and there's social things and it's fun to go out and social things and it's fun to go out and social things and it's fun to go out and have a dinner with your friends or an have a dinner with your friends or an have a dinner with your friends or an event, right? But it's not a good idea event, right? But it's not a good idea event, right? But it's not a good idea to eat a meal, a big meal three hours to eat a meal, a big meal three hours to eat a meal, a big meal three hours before, fewer than three hours before before, fewer than three hours before before, fewer than three hours before bed. So, you want to stop eating 3 hours bed. So, you want to stop eating 3 hours bed. So, you want to stop eating 3 hours before bed. And three is really the before bed. And three is really the before bed. And three is really the magic number in multiple studies because magic number in multiple studies because magic number in multiple studies because when you eat a meal, it is activating when you eat a meal, it is activating when you eat a meal, it is activating your sympathetic nervous system, right? your sympathetic nervous system, right? your sympathetic nervous system, right? That's the fight orflight response. That's the fight orflight response. That's the fight orflight response. That's not what you want active when That's not what you want active when That's not what you want active when you're about to go to bed. When you're you're about to go to bed. When you're you're about to go to bed. When you're activating the sympathetic nervous activating the sympathetic nervous activating the sympathetic nervous system right before you're going to bed, system right before you're going to bed, system right before you're going to bed, let's say you eat a meal within an hour let's say you eat a meal within an hour let's say you eat a meal within an hour of bedtime, you're digesting all that. of bedtime, you're digesting all that. of bedtime, you're digesting all that. It's your sympathetic nervous system is It's your sympathetic nervous system is It's your sympathetic nervous system is active. And even if you're sleeping, active. And even if you're sleeping, active. And even if you're sleeping, it's not good sleep. It's fragmented it's not good sleep. It's fragmented it's not good sleep. It's fragmented sleep. And so it's disrupted sleep sleep. And so it's disrupted sleep sleep. And so it's disrupted sleep because you you need to be in that because you you need to be in that because you you need to be in that parasympathetic parasympathetic parasympathetic part of, you know, the nervous system. part of, you know, the nervous system. part of, you know, the nervous system. That dominance needs to be That dominance needs to be That dominance needs to be parasympathetic, which is the rest parasympathetic, which is the rest parasympathetic, which is the rest restore. It's called rest and digest. restore. It's called rest and digest. restore. It's called rest and digest. But I don't like digest because actually But I don't like digest because actually But I don't like digest because actually digesting is what activates the digesting is what activates the digesting is what activates the sympathetic nervous system. So it's like sympathetic nervous system. So it's like sympathetic nervous system. So it's like the recovery, right? the recovery, right? the recovery, right? >> So should I stay up then for three >> So should I stay up then for three >> So should I stay up then for three hours? If I if I eat at midnight, hours? If I if I eat at midnight, hours? If I if I eat at midnight, >> should I stay up till 3:00 a.m.? >> should I stay up till 3:00 a.m.? >> should I stay up till 3:00 a.m.? >> No. No. You should just go to bed, but >> No. No. You should just go to bed, but >> No. No. You should just go to bed, but don't do it on a daily basis, right? I don't do it on a daily basis, right? I don't do it on a daily basis, right? I mean, the the key is the habit, you mean, the the key is the habit, you mean, the the key is the habit, you know, the habit. And so, if you need to know, the habit. And so, if you need to know, the habit. And so, if you need to eat something before bed, you should do eat something before bed, you should do eat something before bed, you should do something that's light. Maybe a protein something that's light. Maybe a protein something that's light. Maybe a protein shake with some almond milk, you know, shake with some almond milk, you know, shake with some almond milk, you know, something that's not super heavy. something that's not super heavy. something that's not super heavy. >> I've heard you talk about fiber. >> I've heard you talk about fiber. >> I've heard you talk about fiber. >> Resistant starch does, interestingly, >> Resistant starch does, interestingly, >> Resistant starch does, interestingly, seem to help improve sleep. And so, you seem to help improve sleep. And so, you seem to help improve sleep. And so, you know, maybe some rice or a potato, know, maybe some rice or a potato, know, maybe some rice or a potato, >> a little bit of rice or a potato, >> a little bit of rice or a potato, >> a little bit of rice or a potato, >> some fries or something. >> some fries or something. >> some fries or something. >> Maybe not a fried potato, baked baked >> Maybe not a fried potato, baked baked >> Maybe not a fried potato, baked baked potato and then cool it because then potato and then cool it because then potato and then cool it because then it's resistant starch, right? Because it's resistant starch, right? Because it's resistant starch, right? Because then it's good for your your gut then it's good for your your gut then it's good for your your gut microbiome. microbiome. microbiome. >> Why? >> Why? >> Why? >> It changes the composition of the fiber >> It changes the composition of the fiber >> It changes the composition of the fiber >> and and you can cook it, let it cool, >> and and you can cook it, let it cool, >> and and you can cook it, let it cool, and then heat it again if you like to and then heat it again if you like to and then heat it again if you like to eat it heated as long as it went through eat it heated as long as it went through eat it heated as long as it went through a cooling part. a cooling part. a cooling part. >> Wow. >> Wow. >> Wow. >> And then you can eat it. But that's >> And then you can eat it. But that's >> And then you can eat it. But that's resistant starch. Resistant starch is resistant starch. Resistant starch is resistant starch. Resistant starch is also in green bananas. very beneficial also in green bananas. very beneficial also in green bananas. very beneficial for the gut and also for interestingly for the gut and also for interestingly for the gut and also for interestingly for improving sleep. So things that are for improving sleep. So things that are for improving sleep. So things that are really moving the needle to to make you really moving the needle to to make you really moving the needle to to make you gain visceral fat or being in basically gain visceral fat or being in basically gain visceral fat or being in basically being in a caloric excess especially being in a caloric excess especially being in a caloric excess especially from refined highfat high sugar foods. from refined highfat high sugar foods. from refined highfat high sugar foods. And then not getting enough sleep, move And then not getting enough sleep, move And then not getting enough sleep, move the needle. Chronic stress is an the needle. Chronic stress is an the needle. Chronic stress is an amplifier of it. So if you're constantly amplifier of it. So if you're constantly amplifier of it. So if you're constantly having cortisol that's kind of stopping having cortisol that's kind of stopping having cortisol that's kind of stopping the body from storing energy right the the body from storing energy right the the body from storing energy right the right way and it's going viscerally as right way and it's going viscerally as right way and it's going viscerally as well. I would say that amplifies well. I would say that amplifies well. I would say that amplifies especially if it's like in the context especially if it's like in the context especially if it's like in the context of being in a caloric excess and not of being in a caloric excess and not of being in a caloric excess and not exercising. Alcohol is another one. If exercising. Alcohol is another one. If exercising. Alcohol is another one. If you drink if you're excessively you drink if you're excessively you drink if you're excessively consuming alcohol you're going to store consuming alcohol you're going to store consuming alcohol you're going to store a lot of the energy that you're also a lot of the energy that you're also a lot of the energy that you're also consuming is going to be stored consuming is going to be stored consuming is going to be stored visceral. I mean you've seen the beer visceral. I mean you've seen the beer visceral. I mean you've seen the beer belly right? I mean that's like a thing. belly right? I mean that's like a thing. belly right? I mean that's like a thing. It's visceral fat. It's it's not beer. It's visceral fat. It's it's not beer. It's visceral fat. It's it's not beer. It's visceral fat. So alcohol is another It's visceral fat. So alcohol is another It's visceral fat. So alcohol is another one. In terms of losing visceral fat, I one. In terms of losing visceral fat, I one. In terms of losing visceral fat, I mean the good news is is that you can mean the good news is is that you can mean the good news is is that you can lose it quite easily and quite rapidly. lose it quite easily and quite rapidly. lose it quite easily and quite rapidly. I I I >> was going to say parents have a hard >> was going to say parents have a hard >> was going to say parents have a hard time because you're naming those things time because you're naming those things time because you're naming those things about like sleep and stress and and I about like sleep and stress and and I about like sleep and stress and and I was thinking gosh parents have like a was thinking gosh parents have like a was thinking gosh parents have like a have it coming from them from all sides. have it coming from them from all sides. have it coming from them from all sides. >> They do. Um the but see this is where >> They do. Um the but see this is where >> They do. Um the but see this is where the good news comes in because you know the good news comes in because you know the good news comes in because you know part of the reason why sleep is causing part of the reason why sleep is causing part of the reason why sleep is causing you to gain more visceral sleep loss is you to gain more visceral sleep loss is you to gain more visceral sleep loss is causing you to gain visceral fat is causing you to gain visceral fat is causing you to gain visceral fat is because it's causing your body to become because it's causing your body to become because it's causing your body to become insulin resistant. It's like this insulin resistant. It's like this insulin resistant. It's like this vicious cycle. Visceral fat causes vicious cycle. Visceral fat causes vicious cycle. Visceral fat causes insulin resistance. Insulin resistance insulin resistance. Insulin resistance insulin resistance. Insulin resistance causes more visceral fat. Right? And causes more visceral fat. Right? And causes more visceral fat. Right? And becomes this and that's why once you get becomes this and that's why once you get becomes this and that's why once you get into that cycle it just spirals out of into that cycle it just spirals out of into that cycle it just spirals out of control, right? And you start to gain control, right? And you start to gain control, right? And you start to gain more and more and more. more and more and more. more and more and more. >> Sorry. Insulin resistance. What is that? >> Sorry. Insulin resistance. What is that? >> Sorry. Insulin resistance. What is that? That is when your body no longer That is when your body no longer That is when your body no longer produces insulin or produces insulin or produces insulin or >> No, no. Insulin resistance is when your >> No, no. Insulin resistance is when your >> No, no. Insulin resistance is when your body is no longer responding to insulin. body is no longer responding to insulin. body is no longer responding to insulin. So, it's like it's like you're waiting So, it's like it's like you're waiting So, it's like it's like you're waiting for the phone to ring and it's ringing, for the phone to ring and it's ringing, for the phone to ring and it's ringing, but you can't hear it, right? Like you but you can't hear it, right? Like you but you can't hear it, right? Like you you're not getting the signal and so you're not getting the signal and so you're not getting the signal and so your your cells are not responding to your your cells are not responding to your your cells are not responding to the insulin that's made. Insulin is the insulin that's made. Insulin is the insulin that's made. Insulin is really helping your body bring move the really helping your body bring move the really helping your body bring move the glucose out, right? move it move it out glucose out, right? move it move it out glucose out, right? move it move it out of your bloodstream where it can cause a of your bloodstream where it can cause a of your bloodstream where it can cause a lot of damage if it sits around lot of damage if it sits around lot of damage if it sits around >> and if you put too much pressure >> and if you put too much pressure >> and if you put too much pressure pressure on the insulin system then it pressure on the insulin system then it pressure on the insulin system then it kind of shuts down kind of shuts down kind of shuts down >> eventually shuts down >> eventually shuts down >> eventually shuts down >> and the thing that puts too much >> and the thing that puts too much >> and the thing that puts too much pressure is consuming too much glucose pressure is consuming too much glucose pressure is consuming too much glucose or too much activity or too much activity or too much activity >> too much glucose refined glucose can do >> too much glucose refined glucose can do >> too much glucose refined glucose can do that visceral fat is one of the I would that visceral fat is one of the I would that visceral fat is one of the I would say bigger causes of insulin it's say bigger causes of insulin it's say bigger causes of insulin it's actually one of the major major causes actually one of the major major causes actually one of the major major causes of insulin resistance because if you are of insulin resistance because if you are of insulin resistance because if you are physically active and eating a lot of physically active and eating a lot of physically active and eating a lot of glucose, that glucose is going to your glucose, that glucose is going to your glucose, that glucose is going to your muscles. Physical activity makes your muscles. Physical activity makes your muscles. Physical activity makes your muscles very responsive to glucose muscles very responsive to glucose muscles very responsive to glucose without needing insulin. Your the without needing insulin. Your the without needing insulin. Your the transporters that transport glucose are transporters that transport glucose are transporters that transport glucose are super super responsive when you super super responsive when you super super responsive when you exercise. That's why physical activity exercise. That's why physical activity exercise. That's why physical activity and this is what I was getting at with and this is what I was getting at with and this is what I was getting at with parents is so important. The visceral parents is so important. The visceral parents is so important. The visceral fat is the really big like concern with fat is the really big like concern with fat is the really big like concern with insulin resistance. This is and this is insulin resistance. This is and this is insulin resistance. This is and this is the thing that again it's like people the thing that again it's like people the thing that again it's like people don't even know about it. A lot of don't even know about it. A lot of don't even know about it. A lot of people are thinking about glucose and people are thinking about glucose and people are thinking about glucose and oh, I got to watch my glucose. And oh, I got to watch my glucose. And oh, I got to watch my glucose. And that's all fine. I mean, yes, to some that's all fine. I mean, yes, to some that's all fine. I mean, yes, to some degree that's also playing a role, but degree that's also playing a role, but degree that's also playing a role, but it's it's it's the visceral fat that's it's it's it's the visceral fat that's it's it's it's the visceral fat that's the real underlying problem that's the real underlying problem that's the real underlying problem that's that's causing you to become insulin that's causing you to become insulin that's causing you to become insulin resistant. You mentioned parents have it resistant. You mentioned parents have it resistant. You mentioned parents have it like bad because they're stressed out like bad because they're stressed out like bad because they're stressed out and they don't get sleep. I was wearing and they don't get sleep. I was wearing and they don't get sleep. I was wearing a continuous glucose monitor when I a continuous glucose monitor when I a continuous glucose monitor when I became a new mother. I was appalled by became a new mother. I was appalled by became a new mother. I was appalled by my fasting blood glucose and by my my fasting blood glucose and by my my fasting blood glucose and by my postprandial blood glucose levels. Never postprandial blood glucose levels. Never postprandial blood glucose levels. Never >> postrenal. Postprandial means after a >> postrenal. Postprandial means after a >> postrenal. Postprandial means after a meal. Okay? meal. Okay? meal. Okay? >> So your levels go obviously much higher >> So your levels go obviously much higher >> So your levels go obviously much higher after you eat a meal versus in the after you eat a meal versus in the after you eat a meal versus in the morning when you haven't had anything to morning when you haven't had anything to morning when you haven't had anything to eat. eat. eat. >> And my levels were were so high. It was >> And my levels were were so high. It was >> And my levels were were so high. It was pre-diabetic pre-diabetic pre-diabetic >> and and I was just I couldn't believe >> and and I was just I couldn't believe >> and and I was just I couldn't believe it. And it's not like I'm eating, you it. And it's not like I'm eating, you it. And it's not like I'm eating, you know, drinking Cokes and eating know, drinking Cokes and eating know, drinking Cokes and eating terrible, right? But there was a period terrible, right? But there was a period terrible, right? But there was a period of time when I'm not as physically of time when I'm not as physically of time when I'm not as physically active, particularly in the first couple active, particularly in the first couple active, particularly in the first couple of months. It's really, you know, that's of months. It's really, you know, that's of months. It's really, you know, that's the time when you're kind of just in the time when you're kind of just in the time when you're kind of just in this cave. I immediately was looking this cave. I immediately was looking this cave. I immediately was looking into the scientific literature and found into the scientific literature and found into the scientific literature and found that high-intensity interval training that high-intensity interval training that high-intensity interval training and exercise can help almost negate most and exercise can help almost negate most and exercise can help almost negate most of the those poor effects of causing of the those poor effects of causing of the those poor effects of causing insulin resistance and causing your insulin resistance and causing your insulin resistance and causing your glucose regulation to not be normal. glucose regulation to not be normal. glucose regulation to not be normal. That's the good news for parents is that That's the good news for parents is that That's the good news for parents is that you should prioritize new parents should you should prioritize new parents should you should prioritize new parents should prioritize exercise and exercise does prioritize exercise and exercise does prioritize exercise and exercise does cause you to lose visceral fat. It's not cause you to lose visceral fat. It's not cause you to lose visceral fat. It's not just any type of exercise really has to just any type of exercise really has to just any type of exercise really has to be aerobic and the more vigorous the be aerobic and the more vigorous the be aerobic and the more vigorous the better. So for people that don't know better. So for people that don't know better. So for people that don't know what that means, aerobic and vigorous. what that means, aerobic and vigorous. what that means, aerobic and vigorous. >> Yeah. So what I mean is resistance >> Yeah. So what I mean is resistance >> Yeah. So what I mean is resistance training and lifting weights don't training and lifting weights don't training and lifting weights don't really move the needle in terms of really move the needle in terms of really move the needle in terms of helping you lose visceral fat. It does helping you lose visceral fat. It does helping you lose visceral fat. It does help you improve your metabolism. It help you improve your metabolism. It help you improve your metabolism. It does help with like glucose, you know, does help with like glucose, you know, does help with like glucose, you know, sensitivity and all that like because sensitivity and all that like because sensitivity and all that like because your muscles are going to be more your muscles are going to be more your muscles are going to be more sensitive to take the glucose in. But if sensitive to take the glucose in. But if sensitive to take the glucose in. But if you want to lose visceral fat, you're you want to lose visceral fat, you're you want to lose visceral fat, you're going to have to do running, jogging, going to have to do running, jogging, going to have to do running, jogging, cycling, swimming. You want to like get cycling, swimming. You want to like get cycling, swimming. You want to like get your heart rate up a little more. your heart rate up a little more. your heart rate up a little more. >> Why? It's energy expenditure. It plays a >> Why? It's energy expenditure. It plays a >> Why? It's energy expenditure. It plays a role in getting you to that caloric more role in getting you to that caloric more role in getting you to that caloric more caloric deficit and that's better. So caloric deficit and that's better. So caloric deficit and that's better. So that's one way. And the other thing is that's one way. And the other thing is that's one way. And the other thing is weight any any weight loss program. So weight any any weight loss program. So weight any any weight loss program. So intermittent fasting, caloric intermittent fasting, caloric intermittent fasting, caloric restriction, you know, even GLP-1 restriction, you know, even GLP-1 restriction, you know, even GLP-1 receptor agonist and all the classes of receptor agonist and all the classes of receptor agonist and all the classes of GLP1, anything that is going to make you GLP1, anything that is going to make you GLP1, anything that is going to make you lose weight, lose fat, visceral fat's lose weight, lose fat, visceral fat's lose weight, lose fat, visceral fat's one of the first to go. And in fact, one of the first to go. And in fact, one of the first to go. And in fact, people on on these these weight loss people on on these these weight loss people on on these these weight loss programs or even on exercise training programs or even on exercise training programs or even on exercise training program, visceral fat's the first fat to program, visceral fat's the first fat to program, visceral fat's the first fat to go and and so you can lose it quite go and and so you can lose it quite go and and so you can lose it quite quite quickly. quite quickly. quite quickly. >> So on this point of fasting, are you a >> So on this point of fasting, are you a >> So on this point of fasting, are you a fan of fasting to combat visceral fat? fan of fasting to combat visceral fat? fan of fasting to combat visceral fat? And also, could you give me your And also, could you give me your And also, could you give me your thoughts on being in a ketogenic state thoughts on being in a ketogenic state thoughts on being in a ketogenic state as it relates to visceral fat? Yeah, as it relates to visceral fat? Yeah, as it relates to visceral fat? Yeah, people when they think about people when they think about people when they think about intermittent fasting, they kind of think intermittent fasting, they kind of think intermittent fasting, they kind of think about, about, about, you know, one thing and they think about you know, one thing and they think about you know, one thing and they think about weight loss, right? But there's a lot weight loss, right? But there's a lot weight loss, right? But there's a lot going on here. And I like I like that going on here. And I like I like that going on here. And I like I like that you mentioned being in a ketogenic state you mentioned being in a ketogenic state you mentioned being in a ketogenic state because there's also a metabolic switch because there's also a metabolic switch because there's also a metabolic switch that happens. This metabolic switch from that happens. This metabolic switch from that happens. This metabolic switch from burning carbohydrates and glucose to burning carbohydrates and glucose to burning carbohydrates and glucose to burning fatty acids and getting in burning fatty acids and getting in burning fatty acids and getting in ketosis, right? That's a metabolic ketosis, right? That's a metabolic ketosis, right? That's a metabolic switch. And it's very important. There switch. And it's very important. There switch. And it's very important. There are two different things happening here. are two different things happening here. are two different things happening here. But intermittent fasting is essentially But intermittent fasting is essentially But intermittent fasting is essentially a good tool that people can use to a good tool that people can use to a good tool that people can use to reduce their calorie intake without reduce their calorie intake without reduce their calorie intake without having to count their calories. That's having to count their calories. That's having to count their calories. That's why I like it. You can you can lose why I like it. You can you can lose why I like it. You can you can lose weight by counting your calories and weight by counting your calories and weight by counting your calories and reducing your calorie intake. I reducing your calorie intake. I reducing your calorie intake. I personally think that's a lot of work. personally think that's a lot of work. personally think that's a lot of work. Some people love doing it and that's Some people love doing it and that's Some people love doing it and that's great. I think whatever works for a great. I think whatever works for a great. I think whatever works for a person. But the way in which person. But the way in which person. But the way in which intermittent fasting helps people lose intermittent fasting helps people lose intermittent fasting helps people lose visceral fat is by reducing calorie visceral fat is by reducing calorie visceral fat is by reducing calorie intake. That's what I'm getting at. It's intake. That's what I'm getting at. It's intake. That's what I'm getting at. It's like a tool that some people like to use like a tool that some people like to use like a tool that some people like to use because I like it for one because I can because I like it for one because I can because I like it for one because I can not think I just I'll skip one meal not think I just I'll skip one meal not think I just I'll skip one meal making sure I get enough nutrients in making sure I get enough nutrients in making sure I get enough nutrients in the the meals that I eat and protein in the the meals that I eat and protein in the the meals that I eat and protein in the meals I eat. But I'll skip a meal the meals I eat. But I'll skip a meal the meals I eat. But I'll skip a meal and it gets me in a caloric deficit and it gets me in a caloric deficit and it gets me in a caloric deficit without having to think about and count without having to think about and count without having to think about and count everything. So it's easier on me everything. So it's easier on me everything. So it's easier on me >> to fast >> to fast >> to fast >> to fast versus counting calories. >> to fast versus counting calories. >> to fast versus counting calories. >> And how how do you do that? So, I like >> And how how do you do that? So, I like >> And how how do you do that? So, I like to fast in the morning. And the reason I to fast in the morning. And the reason I to fast in the morning. And the reason I like to fast in the morning is for the like to fast in the morning is for the like to fast in the morning is for the exact reason you mentioned, and that is exact reason you mentioned, and that is exact reason you mentioned, and that is the ketosis, which I like to call the the ketosis, which I like to call the the ketosis, which I like to call the metabolic switch. You're not eating metabolic switch. You're not eating metabolic switch. You're not eating while you're sleeping, obviously. So, if while you're sleeping, obviously. So, if while you're sleeping, obviously. So, if you're sleeping for 8, if you're in bed you're sleeping for 8, if you're in bed you're sleeping for 8, if you're in bed for 9 hours, 10 hours, you're not eating for 9 hours, 10 hours, you're not eating for 9 hours, 10 hours, you're not eating during that time. And it takes about 10 during that time. And it takes about 10 during that time. And it takes about 10 to 12 hours for your liver to deplete to 12 hours for your liver to deplete to 12 hours for your liver to deplete glycogen. glucose that's been taken up glycogen. glucose that's been taken up glycogen. glucose that's been taken up by the liver is stored as glycogen so by the liver is stored as glycogen so by the liver is stored as glycogen so that you can then use it for energy that you can then use it for energy that you can then use it for energy later if you don't have energy coming later if you don't have energy coming later if you don't have energy coming in. Right. in. Right. in. Right. >> So the glycogen is like the the petrol >> So the glycogen is like the the petrol >> So the glycogen is like the the petrol station. station. station. >> Yes. >> Yes. >> Yes. >> So it runs out of petrol. >> So it runs out of petrol. >> So it runs out of petrol. >> That's right. And and so um it takes >> That's right. And and so um it takes >> That's right. And and so um it takes >> it switches to diesel. >> it switches to diesel. >> it switches to diesel. >> And it switches to diesel. And so after >> And it switches to diesel. And so after >> And it switches to diesel. And so after that switch, that metabolic switch when that switch, that metabolic switch when that switch, that metabolic switch when you deplete that glycogen while you're you deplete that glycogen while you're you deplete that glycogen while you're sleeping or while you're not, you know, sleeping or while you're not, you know, sleeping or while you're not, you know, not eating after about 12 hours. And by not eating after about 12 hours. And by not eating after about 12 hours. And by the way, this is all relative because it the way, this is all relative because it the way, this is all relative because it depends on the kind of foods you eat and depends on the kind of foods you eat and depends on the kind of foods you eat and how physically active you are. So, if how physically active you are. So, if how physically active you are. So, if you eat a lot of high carbohydrate, you eat a lot of high carbohydrate, you eat a lot of high carbohydrate, refined sugar stuff, you might take even refined sugar stuff, you might take even refined sugar stuff, you might take even longer to deplete your glycogen because longer to deplete your glycogen because longer to deplete your glycogen because you're you're putting a lot of input in you're you're putting a lot of input in you're you're putting a lot of input in there. You keep filling up the the fuel there. You keep filling up the the fuel there. You keep filling up the the fuel tank, right? tank, right? tank, right? >> But if you're eating things that are >> But if you're eating things that are >> But if you're eating things that are more low carb, you might deplete your more low carb, you might deplete your more low carb, you might deplete your glycogen sooner. So, when you deplete glycogen sooner. So, when you deplete glycogen sooner. So, when you deplete your glycogen, you get into this your glycogen, you get into this your glycogen, you get into this metabolic switch because your body still metabolic switch because your body still metabolic switch because your body still needs energy, but there's no nothing, no needs energy, but there's no nothing, no needs energy, but there's no nothing, no glucose around, right? So, you start to glucose around, right? So, you start to glucose around, right? So, you start to switch to, you know, your fatty acids switch to, you know, your fatty acids switch to, you know, your fatty acids are mobilized. They come out of your are mobilized. They come out of your are mobilized. They come out of your atapost tissue. This is why people lose atapost tissue. This is why people lose atapost tissue. This is why people lose fat. They come out of the visceral fat. fat. They come out of the visceral fat. fat. They come out of the visceral fat. You you start to use those fatty acids You you start to use those fatty acids You you start to use those fatty acids and burn them as energy. And as a and burn them as energy. And as a and burn them as energy. And as a product of that energy, you're making product of that energy, you're making product of that energy, you're making ketones, ketosis. And the reason I like ketones, ketosis. And the reason I like ketones, ketosis. And the reason I like to do this in the morning is because to do this in the morning is because to do this in the morning is because then I can really get into that ketoic then I can really get into that ketoic then I can really get into that ketoic state where if I'm fasting, I do it state where if I'm fasting, I do it state where if I'm fasting, I do it typically I fast for about 16 hours a typically I fast for about 16 hours a typically I fast for about 16 hours a day and then I eat my meals within eight day and then I eat my meals within eight day and then I eat my meals within eight hours a day. Typically, that's my what I hours a day. Typically, that's my what I hours a day. Typically, that's my what I do. The reason I like to be in that do. The reason I like to be in that do. The reason I like to be in that metabolic switch state is many reasons metabolic switch state is many reasons metabolic switch state is many reasons actually. One, the ketones themselves actually. One, the ketones themselves actually. One, the ketones themselves are providing my brain with energy, very are providing my brain with energy, very are providing my brain with energy, very e easily utilizable energy, but they're e easily utilizable energy, but they're e easily utilizable energy, but they're also acting as a signaling molecule to also acting as a signaling molecule to also acting as a signaling molecule to my brain going, "Hey, this is a my brain going, "Hey, this is a my brain going, "Hey, this is a stressful time. There's no food. You stressful time. There's no food. You stressful time. There's no food. You better be cognitively sharp. You got to better be cognitively sharp. You got to better be cognitively sharp. You got to find that food. You got to like know find that food. You got to like know find that food. You got to like know what you're doing, right? It's an what you're doing, right? It's an what you're doing, right? It's an evolutionary adaptation." You know, evolutionary adaptation." You know, evolutionary adaptation." You know, humans for thousands of years were going humans for thousands of years were going humans for thousands of years were going through this metabolic switch because we through this metabolic switch because we through this metabolic switch because we didn't have Instacart. We didn't have didn't have Instacart. We didn't have didn't have Instacart. We didn't have Postmates. We didn't have all Uber Eats, Postmates. We didn't have all Uber Eats, Postmates. We didn't have all Uber Eats, right? We had to find our food. We had right? We had to find our food. We had right? We had to find our food. We had to hunt our food. And we always didn't to hunt our food. And we always didn't to hunt our food. And we always didn't always do that, right? And so when I get always do that, right? And so when I get always do that, right? And so when I get into that metabolic switch state, I feel into that metabolic switch state, I feel into that metabolic switch state, I feel it. I feel more cognitively sharp. And I it. I feel more cognitively sharp. And I it. I feel more cognitively sharp. And I feel less anxious, which is part of it feel less anxious, which is part of it feel less anxious, which is part of it because those ketones also help increase because those ketones also help increase because those ketones also help increase something called GABA. That's an something called GABA. That's an something called GABA. That's an inhibitory neurotransmitter. It's inhibitory neurotransmitter. It's inhibitory neurotransmitter. It's essentially, you can just think of it as essentially, you can just think of it as essentially, you can just think of it as like it helps you feel calmer. When I like it helps you feel calmer. When I like it helps you feel calmer. When I feel calmer, I'm more cognitively feel calmer, I'm more cognitively feel calmer, I'm more cognitively focused because it's like the background focused because it's like the background focused because it's like the background anxiety is down, right? It it's like you anxiety is down, right? It it's like you anxiety is down, right? It it's like you can focus. And so, I love being in that can focus. And so, I love being in that can focus. And so, I love being in that state in the morning because that's when state in the morning because that's when state in the morning because that's when I get my work done. I also like to be in I get my work done. I also like to be in I get my work done. I also like to be in that metabolic switch state. And this is that metabolic switch state. And this is that metabolic switch state. And this is why I like fasting in addition to, you why I like fasting in addition to, you why I like fasting in addition to, you know, the calorie, the fewer calories know, the calorie, the fewer calories know, the calorie, the fewer calories I'm consuming, right? Your body has to I'm consuming, right? Your body has to I'm consuming, right? Your body has to be in that fasted state to repair. If be in that fasted state to repair. If be in that fasted state to repair. If you're constantly in a fed state, fed you're constantly in a fed state, fed you're constantly in a fed state, fed states are important for anabolic states are important for anabolic states are important for anabolic growth. We need it to grow, right? But growth. We need it to grow, right? But growth. We need it to grow, right? But the repair state is also very important the repair state is also very important the repair state is also very important because with the growth comes damage. because with the growth comes damage. because with the growth comes damage. Damage comes along with that and you Damage comes along with that and you Damage comes along with that and you want to repair that damage because want to repair that damage because want to repair that damage because damage will accelerate aging. And so I damage will accelerate aging. And so I damage will accelerate aging. And so I like to be and give my body enough time. like to be and give my body enough time. like to be and give my body enough time. I don't want to just wake up and eat I don't want to just wake up and eat I don't want to just wake up and eat where it's like, oh, I've only barely where it's like, oh, I've only barely where it's like, oh, I've only barely depleted my liver glycogen. I'm not even depleted my liver glycogen. I'm not even depleted my liver glycogen. I'm not even in that repair state very long, right? I in that repair state very long, right? I in that repair state very long, right? I want to extend it a little bit. And so I want to extend it a little bit. And so I want to extend it a little bit. And so I like to have that repair process active like to have that repair process active like to have that repair process active and that it is active during it's and that it is active during it's and that it is active during it's fasting activates it but also you have fasting activates it but also you have fasting activates it but also you have some amount of active repair going on some amount of active repair going on some amount of active repair going on even when you're in a fed state. It's even when you're in a fed state. It's even when you're in a fed state. It's just heightened when you're fasted. So just heightened when you're fasted. So just heightened when you're fasted. So those are the reasons I like to be I those are the reasons I like to be I those are the reasons I like to be I like intermittent fasting. I feel good like intermittent fasting. I feel good like intermittent fasting. I feel good when I do it. I also do a lot of when I do it. I also do a lot of when I do it. I also do a lot of training, not all of it. I do a lot of training, not all of it. I do a lot of training, not all of it. I do a lot of training fasted. Cardiovascular aerobic training fasted. Cardiovascular aerobic training fasted. Cardiovascular aerobic endurance exercise. So running, biking, endurance exercise. So running, biking, endurance exercise. So running, biking, that stuff I like to do fasted. I'm not that stuff I like to do fasted. I'm not that stuff I like to do fasted. I'm not going for a 10-mi run. I'm going for a going for a 10-mi run. I'm going for a going for a 10-mi run. I'm going for a three- mile run, right? I mean, this is three- mile run, right? I mean, this is three- mile run, right? I mean, this is So, if I was going for a 10 mile run, I So, if I was going for a 10 mile run, I So, if I was going for a 10 mile run, I wouldn't be fasted. I would need some wouldn't be fasted. I would need some wouldn't be fasted. I would need some fuel. But there are studies, me, fuel. But there are studies, me, fuel. But there are studies, me, multiple studies showing that if you do multiple studies showing that if you do multiple studies showing that if you do aerobic endurance training, this kind of aerobic endurance training, this kind of aerobic endurance training, this kind of running, cycling, swimming type of running, cycling, swimming type of running, cycling, swimming type of training, you actually have better training, you actually have better training, you actually have better adaptations if you're fasted versus fed. adaptations if you're fasted versus fed. adaptations if you're fasted versus fed. >> What does that mean? So much of the >> What does that mean? So much of the >> What does that mean? So much of the benefit from exercise, right? Aerobic benefit from exercise, right? Aerobic benefit from exercise, right? Aerobic exercise when you're breathing in, exercise when you're breathing in, exercise when you're breathing in, you're you're you're you're right, you're you're you're you're right, you're you're you're you're right, you're working hard is from the working you're working hard is from the working you're working hard is from the working hard, but your body responds to that, hard, but your body responds to that, hard, but your body responds to that, right? Because the working hard is right? Because the working hard is right? Because the working hard is causing inflammation. It's causing causing inflammation. It's causing causing inflammation. It's causing oxidative damage. And your body is oxidative damage. And your body is oxidative damage. And your body is responding to that by going, "Oh, we got responding to that by going, "Oh, we got responding to that by going, "Oh, we got to get better at this stuff." So, you to get better at this stuff." So, you to get better at this stuff." So, you have anti-inflammatory pathways have anti-inflammatory pathways have anti-inflammatory pathways activated. You have antioxidant pathways activated. You have antioxidant pathways activated. You have antioxidant pathways activated. Your body needs to burn fat. activated. Your body needs to burn fat. activated. Your body needs to burn fat. You need fuel. And so if you're fasted, You need fuel. And so if you're fasted, You need fuel. And so if you're fasted, you get better at burning the fat and you get better at burning the fat and you get better at burning the fat and oxidizing the fat and you continue to do oxidizing the fat and you continue to do oxidizing the fat and you continue to do that throughout the day better as well. that throughout the day better as well. that throughout the day better as well. So you have what are called So you have what are called So you have what are called mitochondrial adaptations that are mitochondrial adaptations that are mitochondrial adaptations that are better. You make more mitochondria. better. You make more mitochondria. better. You make more mitochondria. Mitochondria are very important little Mitochondria are very important little Mitochondria are very important little tiny organels inside of most of our tiny organels inside of most of our tiny organels inside of most of our cells that make energy and they, you cells that make energy and they, you cells that make energy and they, you know, they're very important for know, they're very important for know, they're very important for everything. I mean, they're running our everything. I mean, they're running our everything. I mean, they're running our brains right now so we can talk, our brains right now so we can talk, our brains right now so we can talk, our heart, you know, so we can breathe, our heart, you know, so we can breathe, our heart, you know, so we can breathe, our lungs, everything, right? And so lungs, everything, right? And so lungs, everything, right? And so exercise does make you increase the exercise does make you increase the exercise does make you increase the amount of those new mitochondria that amount of those new mitochondria that amount of those new mitochondria that you make that are young and healthy. you make that are young and healthy. you make that are young and healthy. >> If you're fasted >> If you're fasted >> If you're fasted >> both, even if you're not, but if you're >> both, even if you're not, but if you're >> both, even if you're not, but if you're fasted, it's even better. fasted, it's even better. fasted, it's even better. >> This has been a big debate around >> This has been a big debate around >> This has been a big debate around whether this applies to both men and whether this applies to both men and whether this applies to both men and women. women. women. >> Should both men and women exercise >> Should both men and women exercise >> Should both men and women exercise fasted? fasted? fasted? >> This is my read of the literature and my >> This is my read of the literature and my >> This is my read of the literature and my thoughts on this from also having thoughts on this from also having thoughts on this from also having experts that have studied male versus experts that have studied male versus experts that have studied male versus female responses to exercise. First and female responses to exercise. First and female responses to exercise. First and foremost, how do you feel when you foremost, how do you feel when you foremost, how do you feel when you exercise fasted? If you feel terrible, exercise fasted? If you feel terrible, exercise fasted? If you feel terrible, that's a sign. I think listening to your that's a sign. I think listening to your that's a sign. I think listening to your body is the most important thing that body is the most important thing that body is the most important thing that you can do. There are times when I have you can do. There are times when I have you can do. There are times when I have to eat before I exercise and I listen to to eat before I exercise and I listen to to eat before I exercise and I listen to my body. I that's it. I'm I'm going to my body. I that's it. I'm I'm going to my body. I that's it. I'm I'm going to eat. When it comes to women versus men eat. When it comes to women versus men eat. When it comes to women versus men and doing exercise fasted, it also and doing exercise fasted, it also and doing exercise fasted, it also depends on are you again, are you doing depends on are you again, are you doing depends on are you again, are you doing a 30 minute run? Are you doing a 2hour a 30 minute run? Are you doing a 2hour a 30 minute run? Are you doing a 2hour run? If you're doing a 2-hour run, you run? If you're doing a 2-hour run, you run? If you're doing a 2-hour run, you need to fuel. That's a lot. That's a big need to fuel. That's a lot. That's a big need to fuel. That's a lot. That's a big stress. When it comes to a 30-minute stress. When it comes to a 30-minute stress. When it comes to a 30-minute run, you don't really necessarily need run, you don't really necessarily need run, you don't really necessarily need to. Now, the problem with women is that to. Now, the problem with women is that to. Now, the problem with women is that they're often if you're in too much of a they're often if you're in too much of a they're often if you're in too much of a caloric deficit and you don't eat enough caloric deficit and you don't eat enough caloric deficit and you don't eat enough food within, you know, like afterwards, food within, you know, like afterwards, food within, you know, like afterwards, you're not refueling enough and you're you're not refueling enough and you're you're not refueling enough and you're doing very very long high volume types doing very very long high volume types doing very very long high volume types of exercise, then you can basically of exercise, then you can basically of exercise, then you can basically disrupt your, you know, some of your disrupt your, you know, some of your disrupt your, you know, some of your hormones, your your follicle stimulating hormones, your your follicle stimulating hormones, your your follicle stimulating hormone, luteinizing hormone. These hormone, luteinizing hormone. These hormone, luteinizing hormone. These things will make you become amenoretic. things will make you become amenoretic. things will make you become amenoretic. So you basically stop ovulating and you So you basically stop ovulating and you So you basically stop ovulating and you stop getting your menstrual period. stop getting your menstrual period. stop getting your menstrual period. >> And what's the evolutionary reason for >> And what's the evolutionary reason for >> And what's the evolutionary reason for that? What's going on? that? What's going on? that? What's going on? >> Because your body's like there's not >> Because your body's like there's not >> Because your body's like there's not enough food and energy around to sustain enough food and energy around to sustain enough food and energy around to sustain a ba, you know, a growing fetus like a ba, you know, a growing fetus like a ba, you know, a growing fetus like they're growing shutting down. they're growing shutting down. they're growing shutting down. >> So it's so it's basically like, hey, >> So it's so it's basically like, hey, >> So it's so it's basically like, hey, we're not going to allow you to have a we're not going to allow you to have a we're not going to allow you to have a baby basically. So you stop you stop baby basically. So you stop you stop baby basically. So you stop you stop ovulating, right? So you can't you're ovulating, right? So you can't you're ovulating, right? So you can't you're not making you're not making those eggs. not making you're not making those eggs. not making you're not making those eggs. Is this often the case with women who Is this often the case with women who Is this often the case with women who exercise a lot and no longer have their exercise a lot and no longer have their exercise a lot and no longer have their menstrual cycle? menstrual cycle? menstrual cycle? >> First of all, this is not a common >> First of all, this is not a common >> First of all, this is not a common thing. This is like this is something thing. This is like this is something thing. This is like this is something that happens in, you know, like that happens in, you know, like that happens in, you know, like athletes, elite athlete, women that are athletes, elite athlete, women that are athletes, elite athlete, women that are not eating enough food. Like I I did not eating enough food. Like I I did not eating enough food. Like I I did this to myself when I was in my early this to myself when I was in my early this to myself when I was in my early 20s and I was running I was racing 20s and I was running I was racing 20s and I was running I was racing marathons and I was running 10 miles a marathons and I was running 10 miles a marathons and I was running 10 miles a day, you know, eight to 10 miles a day, day, you know, eight to 10 miles a day, day, you know, eight to 10 miles a day, five days a week and then I was eating five days a week and then I was eating five days a week and then I was eating carrots and hummus and you know, I just carrots and hummus and you know, I just carrots and hummus and you know, I just I wasn't fueling myself and I did I did I wasn't fueling myself and I did I did I wasn't fueling myself and I did I did this to myself, too. So, how do you feel this to myself, too. So, how do you feel this to myself, too. So, how do you feel if you train fasted? Do you feel if you train fasted? Do you feel if you train fasted? Do you feel terrible? Don't do it. If you want to terrible? Don't do it. If you want to terrible? Don't do it. If you want to train somewhat fasted, go for the train somewhat fasted, go for the train somewhat fasted, go for the protein, you know, protein shake with a protein, you know, protein shake with a protein, you know, protein shake with a little bit of almond milk or something little bit of almond milk or something little bit of almond milk or something like that where you're not eating a full like that where you're not eating a full like that where you're not eating a full meal, but you're getting something. So, meal, but you're getting something. So, meal, but you're getting something. So, I do a lot of my training fasted and I do a lot of my training fasted and I do a lot of my training fasted and that has helped me. You know, I'm 47 that has helped me. You know, I'm 47 that has helped me. You know, I'm 47 years old and penmenopause. years old and penmenopause. years old and penmenopause. >> You're in phenomenal shape. >> You're in phenomenal shape. >> You're in phenomenal shape. >> Thank you. Thank you. Um, but I did >> Thank you. Thank you. Um, but I did >> Thank you. Thank you. Um, but I did notice, of course, as as I started to notice, of course, as as I started to notice, of course, as as I started to reach that pmenopause part of my life reach that pmenopause part of my life reach that pmenopause part of my life that I had to be a little bit more that I had to be a little bit more that I had to be a little bit more aggressive and put a little bit more aggressive and put a little bit more aggressive and put a little bit more effort in to not get this fat right here effort in to not get this fat right here effort in to not get this fat right here on my belly cuz it started coming up and on my belly cuz it started coming up and on my belly cuz it started coming up and I didn't want it. I didn't it wasn't it I didn't want it. I didn't it wasn't it I didn't want it. I didn't it wasn't it wasn't an option for me. Speaking of uh wasn't an option for me. Speaking of uh wasn't an option for me. Speaking of uh studies done for women, you I've heard studies done for women, you I've heard studies done for women, you I've heard you talk in the past about the Swan you talk in the past about the Swan you talk in the past about the Swan study, which kind of relates to what you study, which kind of relates to what you study, which kind of relates to what you just said there. Um when relating to just said there. Um when relating to just said there. Um when relating to women in visceral fat, and they found women in visceral fat, and they found women in visceral fat, and they found that women experience an accelerated that women experience an accelerated that women experience an accelerated increase in visceral fat starting 2 increase in visceral fat starting 2 increase in visceral fat starting 2 years before their final menstrual years before their final menstrual years before their final menstrual period. period. period. >> Yeah. Because that's when their estrogen >> Yeah. Because that's when their estrogen >> Yeah. Because that's when their estrogen is about it's just it's plummeting, is about it's just it's plummeting, is about it's just it's plummeting, right? You're just going off a cliff right? You're just going off a cliff right? You're just going off a cliff because you're you're about to go into because you're you're about to go into because you're you're about to go into menopause. menopause. menopause. >> Again, what age would that be? Average >> Again, what age would that be? Average >> Again, what age would that be? Average age of menopause is between 50 about 50 age of menopause is between 50 about 50 age of menopause is between 50 about 50 52 for women. A lot of that there's a 52 for women. A lot of that there's a 52 for women. A lot of that there's a lot of things that can affect your lot of things that can affect your lot of things that can affect your reproductive lifespan, your ovarian reproductive lifespan, your ovarian reproductive lifespan, your ovarian aging I guess we can call it. And aging I guess we can call it. And aging I guess we can call it. And unfortunately, one of them is when you unfortunately, one of them is when you unfortunately, one of them is when you the age you were when you got your the age you were when you got your the age you were when you got your menstrual period. So the younger you menstrual period. So the younger you menstrual period. So the younger you were, the younger you're going to be were, the younger you're going to be were, the younger you're going to be when you experienced menopause. So also when you experienced menopause. So also when you experienced menopause. So also when your mother experienced menopause when your mother experienced menopause when your mother experienced menopause is very very indicative of when you're is very very indicative of when you're is very very indicative of when you're going to experience it. But lifestyle going to experience it. But lifestyle going to experience it. But lifestyle and diet play a role too. Obesity and diet play a role too. Obesity and diet play a role too. Obesity accelerates ovarian aging. So you're accelerates ovarian aging. So you're accelerates ovarian aging. So you're more likely to go into menopause earlier more likely to go into menopause earlier more likely to go into menopause earlier with obesity. Also these chemicals that with obesity. Also these chemicals that with obesity. Also these chemicals that we're exposed to and we can talk about we're exposed to and we can talk about we're exposed to and we can talk about those as well. A lot of these endocrine those as well. A lot of these endocrine those as well. A lot of these endocrine disrupting chemicals affect the age of disrupting chemicals affect the age of disrupting chemicals affect the age of menopause as well and and accelerate menopause as well and and accelerate menopause as well and and accelerate that. So some in some cases women go that. So some in some cases women go that. So some in some cases women go into menopause two years earlier than into menopause two years earlier than into menopause two years earlier than they would have otherwise. they would have otherwise. they would have otherwise. >> And you're so you're 47 >> And you're so you're 47 >> And you're so you're 47 >> Mhm. and a half >> Mhm. and a half >> Mhm. and a half >> and a half. And the data that I'm >> and a half. And the data that I'm >> and a half. And the data that I'm looking at here says when we think about looking at here says when we think about looking at here says when we think about permenopause, it usually starts in permenopause, it usually starts in permenopause, it usually starts in mid-40s, which is the age range you're mid-40s, which is the age range you're mid-40s, which is the age range you're in. This is where the 8 to 10% annual in. This is where the 8 to 10% annual in. This is where the 8 to 10% annual visceral fat increase begins. visceral fat increase begins. visceral fat increase begins. >> It is. And and I >> It is. And and I >> It is. And and I >> Yeah. I can tell you from people in my >> Yeah. I can tell you from people in my >> Yeah. I can tell you from people in my life that I've seen going through this, life that I've seen going through this, life that I've seen going through this, it's pretty sudden that you'll see it's pretty sudden that you'll see it's pretty sudden that you'll see someone in your life that's a woman someone in your life that's a woman someone in your life that's a woman that's going through Mary Pen Perry that's going through Mary Pen Perry that's going through Mary Pen Perry menopause and maybe hasn't had any other menopause and maybe hasn't had any other menopause and maybe hasn't had any other symptoms yet, so they haven't really see symptoms yet, so they haven't really see symptoms yet, so they haven't really see any treatment. Now, you can you can try any treatment. Now, you can you can try any treatment. Now, you can you can try to do some hormone replacement therapy to do some hormone replacement therapy to do some hormone replacement therapy as well to help with that, but they as well to help with that, but they as well to help with that, but they start to gain visceral fat and it shows start to gain visceral fat and it shows start to gain visceral fat and it shows up around the belly quite rapidly. And I up around the belly quite rapidly. And I up around the belly quite rapidly. And I noticed this in myself. It almost feels noticed this in myself. It almost feels noticed this in myself. It almost feels overnight. Seriously, this is the only overnight. Seriously, this is the only overnight. Seriously, this is the only symptom that I noticed in myself where symptom that I noticed in myself where symptom that I noticed in myself where it was like all of a sudden my belly was it was like all of a sudden my belly was it was like all of a sudden my belly was like growing and um you know, not super like growing and um you know, not super like growing and um you know, not super super large, but enough where I was like super large, but enough where I was like super large, but enough where I was like there's something wrong. It's not even there's something wrong. It's not even there's something wrong. It's not even necessarily reflected if you get hormone necessarily reflected if you get hormone necessarily reflected if you get hormone tests cuz mine all seemed normal. The tests cuz mine all seemed normal. The tests cuz mine all seemed normal. The thing is is that the estrogen when it thing is is that the estrogen when it thing is is that the estrogen when it drops that estrogen is so important for drops that estrogen is so important for drops that estrogen is so important for telling your body to store energy telling your body to store energy telling your body to store energy differently, not around the organs, but differently, not around the organs, but differently, not around the organs, but to make it around, you know, other parts to make it around, you know, other parts to make it around, you know, other parts of your body like your your thighs and of your body like your your thighs and of your body like your your thighs and your butt, right? Like your atapost your butt, right? Like your atapost your butt, right? Like your atapost tissue. And so when that estrogen goes tissue. And so when that estrogen goes tissue. And so when that estrogen goes down and declines, it's like boom, it down and declines, it's like boom, it down and declines, it's like boom, it starts to go right to the belly. So that starts to go right to the belly. So that starts to go right to the belly. So that is why for me intermittent fasting has is why for me intermittent fasting has is why for me intermittent fasting has been really important. Like with any been really important. Like with any been really important. Like with any weight loss or calorie restriction weight loss or calorie restriction weight loss or calorie restriction protocol, you do need to make sure protocol, you do need to make sure protocol, you do need to make sure you're getting enough protein because you're getting enough protein because you're getting enough protein because that's important for muscle, right? that's important for muscle, right? that's important for muscle, right? Muscle growth and preventing atrophy of Muscle growth and preventing atrophy of Muscle growth and preventing atrophy of your muscle. And you need to also do your muscle. And you need to also do your muscle. And you need to also do resistance training. That also is a very resistance training. That also is a very resistance training. That also is a very important signal for muscle. Because the important signal for muscle. Because the important signal for muscle. Because the problem is some people calorie restrict problem is some people calorie restrict problem is some people calorie restrict and eat fewer meals and then they're not and eat fewer meals and then they're not and eat fewer meals and then they're not getting enough protein and they're not getting enough protein and they're not getting enough protein and they're not training and they start to lose muscle training and they start to lose muscle training and they start to lose muscle in addition to fat and you don't want to in addition to fat and you don't want to in addition to fat and you don't want to do that. You want to kind of just lose do that. You want to kind of just lose do that. You want to kind of just lose the visceral fat and keep the muscle the visceral fat and keep the muscle the visceral fat and keep the muscle ideally keep gaining muscle. ideally keep gaining muscle. ideally keep gaining muscle. >> And for men, I was reading that >> And for men, I was reading that >> And for men, I was reading that testosterone and growth hormone testosterone and growth hormone testosterone and growth hormone typically peak in their late 20s. So I typically peak in their late 20s. So I typically peak in their late 20s. So I guess mine's peaked already. Um and guess mine's peaked already. Um and guess mine's peaked already. Um and starting at age 30, testosterone drops starting at age 30, testosterone drops starting at age 30, testosterone drops roughly 1% a year. So between the age of roughly 1% a year. So between the age of roughly 1% a year. So between the age of 25 and 65, men typically see a 200% 25 and 65, men typically see a 200% 25 and 65, men typically see a 200% increase in their visceral fat even if increase in their visceral fat even if increase in their visceral fat even if their total weight stays the same. So is that linked into testosterone is that linked into testosterone decline? Is that what's going on there? decline? Is that what's going on there? decline? Is that what's going on there? What's causing it? What's causing it? What's causing it? >> Yeah, I mean it's it's testosterone does >> Yeah, I mean it's it's testosterone does >> Yeah, I mean it's it's testosterone does you burn even if you're gaining visceral you burn even if you're gaining visceral you burn even if you're gaining visceral fat, it helps you burn it. It's it's fat, it helps you burn it. It's it's fat, it helps you burn it. It's it's also why some women that are in also why some women that are in also why some women that are in pmenopause want to do testosterone pmenopause want to do testosterone pmenopause want to do testosterone because it helps them burn the visceral because it helps them burn the visceral because it helps them burn the visceral fat. M um so it is it is linked to fat. M um so it is it is linked to fat. M um so it is it is linked to testosterone decline as well but also as testosterone decline as well but also as testosterone decline as well but also as men are aging their they become more men are aging their they become more men are aging their they become more sedentary they send they tend to eat a sedentary they send they tend to eat a sedentary they send they tend to eat a little bit they're consuming more little bit they're consuming more little bit they're consuming more calorie like all these things are calorie like all these things are calorie like all these things are handinand so it's like a it's not just handinand so it's like a it's not just handinand so it's like a it's not just like a one punch right it's like like a one punch right it's like like a one punch right it's like multiple angles are kind of all multiple angles are kind of all multiple angles are kind of all compounding and coming together whereas compounding and coming together whereas compounding and coming together whereas you could get away with it a little bit you could get away with it a little bit you could get away with it a little bit easier when you're younger because the easier when you're younger because the easier when you're younger because the testosterone was helping you burn it testosterone was helping you burn it testosterone was helping you burn it more more more >> when you're declining it doesn't it >> when you're declining it doesn't it >> when you're declining it doesn't it doesn't work that same way so even doesn't work that same way so even doesn't work that same way so even though you're gaining it you're not though you're gaining it you're not though you're gaining it you're not burning it as quickly so you start to burning it as quickly so you start to burning it as quickly so you start to have a net gain in it. Uh if that makes have a net gain in it. Uh if that makes have a net gain in it. Uh if that makes sense. sense. sense. >> So going back up to the top then we were >> So going back up to the top then we were >> So going back up to the top then we were talking about things you can do to lower talking about things you can do to lower talking about things you can do to lower your visceral fat and we talked a little your visceral fat and we talked a little your visceral fat and we talked a little bit about exercise, sleep, diet. Is bit about exercise, sleep, diet. Is bit about exercise, sleep, diet. Is there anything else in that category? there anything else in that category? there anything else in that category? >> Yeah, I think those are the main ones. >> Yeah, I think those are the main ones. >> Yeah, I think those are the main ones. Obviously avoiding excess alcohol Obviously avoiding excess alcohol Obviously avoiding excess alcohol consumption. Yeah. consumption. Yeah. consumption. Yeah. >> And also >> And also >> And also >> stress. Stress. >> stress. Stress. >> stress. Stress. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> The stress like you know trying to to >> The stress like you know trying to to >> The stress like you know trying to to relaxation techniques buffer that relaxation techniques buffer that relaxation techniques buffer that stress. That's a big one. It's an stress. That's a big one. It's an stress. That's a big one. It's an amplifier. amplifier. amplifier. >> Yeah. People don't talk enough about >> Yeah. People don't talk enough about >> Yeah. People don't talk enough about visceral fat, you know, they look at visceral fat, you know, they look at visceral fat, you know, they look at other markers. other markers. other markers. >> No. Well, most people just want to lose >> No. Well, most people just want to lose >> No. Well, most people just want to lose weight and look good. weight and look good. weight and look good. >> Yeah. >> Yeah. >> Yeah. >> Or Yeah. They look at, you know, HBA1C, >> Or Yeah. They look at, you know, HBA1C, >> Or Yeah. They look at, you know, HBA1C, your long-term glucose, or they're your long-term glucose, or they're your long-term glucose, or they're looking at lipids, and visceral fat is looking at lipids, and visceral fat is looking at lipids, and visceral fat is just it's it's insidious, right? It just just it's it's insidious, right? It just just it's it's insidious, right? It just starts increasing, increasing, starts increasing, increasing, starts increasing, increasing, increasing. You can't see it. You can't increasing. You can't see it. You can't increasing. You can't see it. You can't see until all of a sudden belly, right? see until all of a sudden belly, right? see until all of a sudden belly, right? I mean, it's it's it's bad. And it I mean, it's it's it's bad. And it I mean, it's it's it's bad. And it affects the way you feel daily. On this affects the way you feel daily. On this affects the way you feel daily. On this point of testosterone, why is it the point of testosterone, why is it the point of testosterone, why is it the case that testosterone seems to be case that testosterone seems to be case that testosterone seems to be dropping amongst men? I think it said dropping amongst men? I think it said dropping amongst men? I think it said something like I wrote it down. Yeah, something like I wrote it down. Yeah, something like I wrote it down. Yeah, testosterone levels in men have dropped testosterone levels in men have dropped testosterone levels in men have dropped by up to 20% over the last two decades. by up to 20% over the last two decades. by up to 20% over the last two decades. >> Um, which is quite terrifying. >> Um, which is quite terrifying. >> Um, which is quite terrifying. >> It is. So, look, there's a lot of >> It is. So, look, there's a lot of >> It is. So, look, there's a lot of factors that can affect testosterone. I factors that can affect testosterone. I factors that can affect testosterone. I mentioned dietary factors, refined mentioned dietary factors, refined mentioned dietary factors, refined sugar, sleep is a big one. people aren't sugar, sleep is a big one. people aren't sugar, sleep is a big one. people aren't getting enough sleep, lack of sleep getting enough sleep, lack of sleep getting enough sleep, lack of sleep drops testosterone, micronutrients, not drops testosterone, micronutrients, not drops testosterone, micronutrients, not getting enough zinc, for example, zinc's getting enough zinc, for example, zinc's getting enough zinc, for example, zinc's very important for testosterone very important for testosterone very important for testosterone synthesis and magnesium. Like there's a synthesis and magnesium. Like there's a synthesis and magnesium. Like there's a there's there's important nutrient there's there's important nutrient there's there's important nutrient components, but I think the big player components, but I think the big player components, but I think the big player here is actually environmental. I think here is actually environmental. I think here is actually environmental. I think that that that we are being bombarded with what are we are being bombarded with what are we are being bombarded with what are called endocrine disrupting chemicals. called endocrine disrupting chemicals. called endocrine disrupting chemicals. These are man-made chemicals. A lot of These are man-made chemicals. A lot of These are man-made chemicals. A lot of them are part of plastic. They're made them are part of plastic. They're made them are part of plastic. They're made to help plastic be more durable or more to help plastic be more durable or more to help plastic be more durable or more robust or they're found or they're water robust or they're found or they're water robust or they're found or they're water resistant. So there's probably three resistant. So there's probably three resistant. So there's probably three main endocrine disrupting chemicals that main endocrine disrupting chemicals that main endocrine disrupting chemicals that are found in our environment mainly are found in our environment mainly are found in our environment mainly because they're in plastic or they're in because they're in plastic or they're in because they're in plastic or they're in they're also in things that are water they're also in things that are water they're also in things that are water resistant, oil resistant, fire resistant, oil resistant, fire resistant, oil resistant, fire resistant, flame retardant. BPA resistant, flame retardant. BPA resistant, flame retardant. BPA bisphenol AA is one. Another one is bisphenol AA is one. Another one is bisphenol AA is one. Another one is phalates. PH phalates. And the last one phalates. PH phalates. And the last one phalates. PH phalates. And the last one would be PAS. These are the forever would be PAS. These are the forever would be PAS. These are the forever chemicals. These are the three main I chemicals. These are the three main I chemicals. These are the three main I would say players in terms of disrupting would say players in terms of disrupting would say players in terms of disrupting endocrine function. Endocrine being endocrine function. Endocrine being endocrine function. Endocrine being hormones. Sex hormones like hormones. Sex hormones like hormones. Sex hormones like testosterone, estrogen, but also thyroid testosterone, estrogen, but also thyroid testosterone, estrogen, but also thyroid hormone. Very important for regulating hormone. Very important for regulating hormone. Very important for regulating our metabolism for example. our metabolism for example. our metabolism for example. >> Are they really causing a problem? >> Are they really causing a problem? >> Are they really causing a problem? >> Absolutely. >> Absolutely. >> Absolutely. >> Really? Like >> Really? Like >> Really? Like >> absolutely. cuz I'm looking at the >> absolutely. cuz I'm looking at the >> absolutely. cuz I'm looking at the picture you have there of Pa Pas picture you have there of Pa Pas picture you have there of Pa Pas >> PAS >> PAS >> PAS >> PAS and it's got like a coat and shoes >> PAS and it's got like a coat and shoes >> PAS and it's got like a coat and shoes on there. You're telling me my the on there. You're telling me my the on there. You're telling me my the clothes that I wear are having an impact clothes that I wear are having an impact clothes that I wear are having an impact on my hormones. on my hormones. on my hormones. >> They can, but I think it's it's it's >> They can, but I think it's it's it's >> They can, but I think it's it's it's less of a direct effect and more less of a direct effect and more less of a direct effect and more downstream. So the the the PAS chemicals downstream. So the the the PAS chemicals downstream. So the the the PAS chemicals or the forever chemicals, they're used or the forever chemicals, they're used or the forever chemicals, they're used in things to make them oil resistant, in things to make them oil resistant, in things to make them oil resistant, stain resistant, water resistant. So the stain resistant, water resistant. So the stain resistant, water resistant. So the teflon pans would be the biggest teflon pans would be the biggest teflon pans would be the biggest example. You remember those non-stick example. You remember those non-stick example. You remember those non-stick pans? They have teflon that has PAS on pans? They have teflon that has PAS on pans? They have teflon that has PAS on it. it. it. >> We're going to go into my kitchen in a >> We're going to go into my kitchen in a >> We're going to go into my kitchen in a second. So, I'll take all of the viewers second. So, I'll take all of the viewers second. So, I'll take all of the viewers that are watching now into my kitchen. that are watching now into my kitchen. that are watching now into my kitchen. We'll have a stroller around my kitchen. We'll have a stroller around my kitchen. We'll have a stroller around my kitchen. You let me know if there's some things. You let me know if there's some things. You let me know if there's some things. >> Oh gosh, I hope you don't have Teflon. >> Oh gosh, I hope you don't have Teflon. >> Oh gosh, I hope you don't have Teflon. But, I mean, my mom used it when I was, But, I mean, my mom used it when I was, But, I mean, my mom used it when I was, you know, growing up. I remember the you know, growing up. I remember the you know, growing up. I remember the non-stick pans that stuff is coming off non-stick pans that stuff is coming off non-stick pans that stuff is coming off into your food and so you're eating the into your food and so you're eating the into your food and so you're eating the these PAS. these PAS. these PAS. >> How do we know that they're dangerous? >> How do we know that they're dangerous? >> How do we know that they're dangerous? >> Okay. Well, I'll tell you how we know. >> Okay. Well, I'll tell you how we know. >> Okay. Well, I'll tell you how we know. like let's let's start with so the PAS like let's let's start with so the PAS like let's let's start with so the PAS chemicals are ones that are really chemicals are ones that are really chemicals are ones that are really they're more affecting the thyroid and they're more affecting the thyroid and they're more affecting the thyroid and they're affecting I would say ovarian they're affecting I would say ovarian they're affecting I would say ovarian aging they seem to target the ovaries aging they seem to target the ovaries aging they seem to target the ovaries and accelerate the age that you're going and accelerate the age that you're going and accelerate the age that you're going to get menopause so you're going to get to get menopause so you're going to get to get menopause so you're going to get it around two one to two years earlier it around two one to two years earlier it around two one to two years earlier if you have a high amount of these if you have a high amount of these if you have a high amount of these forever chemicals but there's been forever chemicals but there's been forever chemicals but there's been studies a lot of studies looking at studies a lot of studies looking at studies a lot of studies looking at let's start with BPA okay bispenol A let's start with BPA okay bispenol A let's start with BPA okay bispenol A that's a big one because you see a lot that's a big one because you see a lot that's a big one because you see a lot of marketing around BPA free. This of marketing around BPA free. This of marketing around BPA free. This plastic water bottle is BPA free. Well, plastic water bottle is BPA free. Well, plastic water bottle is BPA free. Well, it's BPA free, but it has another it's BPA free, but it has another it's BPA free, but it has another chemical called BPS, which is very chemical called BPS, which is very chemical called BPS, which is very similar, if not worse, than BPA. So, BPA similar, if not worse, than BPA. So, BPA similar, if not worse, than BPA. So, BPA is something that's found in a lot of is something that's found in a lot of is something that's found in a lot of water bottles. It's in those plastic water bottles. It's in those plastic water bottles. It's in those plastic water bottles. It lines the cups of uh water bottles. It lines the cups of uh water bottles. It lines the cups of uh paper cups, like these to-go coffee cups paper cups, like these to-go coffee cups paper cups, like these to-go coffee cups that you're getting at your favorite, that you're getting at your favorite, that you're getting at your favorite, you know, coffee place. Plastic is you know, coffee place. Plastic is you know, coffee place. Plastic is lining them. Yes, plastic lines them lining them. Yes, plastic lines them lining them. Yes, plastic lines them because it's protecting it from the because it's protecting it from the because it's protecting it from the liquid, right? BPA has been linked to liquid, right? BPA has been linked to liquid, right? BPA has been linked to many different diseases, but really many different diseases, but really many different diseases, but really really it's an endocrine disruptor. So really it's an endocrine disruptor. So really it's an endocrine disruptor. So what it does is a couple of things. One, what it does is a couple of things. One, what it does is a couple of things. One, BPA acts as an estrogen mimemetic. So it BPA acts as an estrogen mimemetic. So it BPA acts as an estrogen mimemetic. So it kind of mimics estrogen and it binds to kind of mimics estrogen and it binds to kind of mimics estrogen and it binds to the receptors that estrogen do to do its the receptors that estrogen do to do its the receptors that estrogen do to do its function. And so it sometimes binds to function. And so it sometimes binds to function. And so it sometimes binds to estrogen and either makes it seem like estrogen and either makes it seem like estrogen and either makes it seem like there's estrogen around or it blocks there's estrogen around or it blocks there's estrogen around or it blocks estrogen from working. So it's it it estrogen from working. So it's it it estrogen from working. So it's it it depends on the dose and the depends on the dose and the depends on the dose and the concentration. So it can do both, but it concentration. So it can do both, but it concentration. So it can do both, but it also binds to androgen receptors that also binds to androgen receptors that also binds to androgen receptors that interact with testosterone, right? And interact with testosterone, right? And interact with testosterone, right? And so there have been studies that have so there have been studies that have so there have been studies that have found that men that have high amounts of found that men that have high amounts of found that men that have high amounts of BPA also have low amounts of BPA also have low amounts of BPA also have low amounts of testosterone. That there was also a testosterone. That there was also a testosterone. That there was also a study done in teens. This is when you study done in teens. This is when you study done in teens. This is when you know your sexual development is know your sexual development is know your sexual development is happening, right? Testosterone is very happening, right? Testosterone is very happening, right? Testosterone is very important during this part of of your important during this part of of your important during this part of of your life during puberty. Teens, adoles, ad life during puberty. Teens, adoles, ad life during puberty. Teens, adoles, ad adolescent boys that had the highest adolescent boys that had the highest adolescent boys that had the highest amount of BPA amount of BPA amount of BPA had 50% lower testosterone than men than had 50% lower testosterone than men than had 50% lower testosterone than men than the boys, sorry, that had the lowest the boys, sorry, that had the lowest the boys, sorry, that had the lowest amount of BPA. The biggest one that's amount of BPA. The biggest one that's amount of BPA. The biggest one that's affecting testosterone is the phalates. affecting testosterone is the phalates. affecting testosterone is the phalates. These phalates, they are present in a These phalates, they are present in a These phalates, they are present in a lot of PVC piping. They're present in a lot of PVC piping. They're present in a lot of PVC piping. They're present in a lot of our food packaging. all those lot of our food packaging. all those lot of our food packaging. all those like thin art or you go to the you know like thin art or you go to the you know like thin art or you go to the you know to the grocery store and you get a filet to the grocery store and you get a filet to the grocery store and you get a filet manon steak and it's wrapped in plastic manon steak and it's wrapped in plastic manon steak and it's wrapped in plastic poultry all that plastic wrapping and poultry all that plastic wrapping and poultry all that plastic wrapping and all the foods that we're eating has all the foods that we're eating has all the foods that we're eating has phalates in them that make it more phalates in them that make it more phalates in them that make it more flexible and stuff and it's also found flexible and stuff and it's also found flexible and stuff and it's also found in our hair products our cosmetic in our hair products our cosmetic in our hair products our cosmetic products our creams and it's also very products our creams and it's also very products our creams and it's also very lipid lipid lipid soluble it likes fat it is drawn to fat soluble it likes fat it is drawn to fat soluble it likes fat it is drawn to fat so when you have plastic around fat like so when you have plastic around fat like so when you have plastic around fat like cheese you know things like fat meat. cheese you know things like fat meat. cheese you know things like fat meat. It's getting into that meat. It's It's getting into that meat. It's It's getting into that meat. It's getting into that cheese, the phalates. getting into that cheese, the phalates. getting into that cheese, the phalates. These disrupt our hormones in ways These disrupt our hormones in ways These disrupt our hormones in ways similar to BPA. So, they're binding to similar to BPA. So, they're binding to similar to BPA. So, they're binding to the androgen receptor, but they're also the androgen receptor, but they're also the androgen receptor, but they're also going into the testes and disrupting the going into the testes and disrupting the going into the testes and disrupting the synthesis of testosterone. So, there was synthesis of testosterone. So, there was synthesis of testosterone. So, there was a study in men that had the highest a study in men that had the highest a study in men that had the highest phalate levels, those men had 20% lower phalate levels, those men had 20% lower phalate levels, those men had 20% lower testosterone compared to men with higher testosterone compared to men with higher testosterone compared to men with higher levels. And levels. And levels. And >> and this is Yeah. And this is like it's >> and this is Yeah. And this is like it's >> and this is Yeah. And this is like it's affecting not only just the affecting not only just the affecting not only just the testosterone, but it's affecting sperm testosterone, but it's affecting sperm testosterone, but it's affecting sperm quality. So the shape of the sperm quality. So the shape of the sperm quality. So the shape of the sperm wasn't good. It's affecting the number. wasn't good. It's affecting the number. wasn't good. It's affecting the number. So sperm count is down if they're higher So sperm count is down if they're higher So sperm count is down if they're higher BPA or higher phalates. And also um BPA or higher phalates. And also um BPA or higher phalates. And also um motility, the the ability to swim. motility, the the ability to swim. motility, the the ability to swim. Pregnant women that get exposed to high Pregnant women that get exposed to high Pregnant women that get exposed to high levels of phalates and if they have if levels of phalates and if they have if levels of phalates and if they have if they're carrying a a male fetus, right, they're carrying a a male fetus, right, they're carrying a a male fetus, right, they they're having a boy. What's been they they're having a boy. What's been they they're having a boy. What's been shown is it's also affecting sexual shown is it's also affecting sexual shown is it's also affecting sexual development. So these boys, they're development. So these boys, they're development. So these boys, they're getting something called hypospadia. getting something called hypospadia. getting something called hypospadia. That's where like this the slit on the That's where like this the slit on the That's where like this the slit on the ur on the um on the penis is like moved ur on the um on the penis is like moved ur on the um on the penis is like moved backwards kind of closer to like what a backwards kind of closer to like what a backwards kind of closer to like what a a woman would have. And they're getting a woman would have. And they're getting a woman would have. And they're getting undescended testicles. So one of their undescended testicles. So one of their undescended testicles. So one of their testicles is not descending. And that's testicles is not descending. And that's testicles is not descending. And that's associated with you know infertility, associated with you know infertility, associated with you know infertility, cancer, testicular cancer being the big cancer, testicular cancer being the big cancer, testicular cancer being the big one. This is happening at a alarming one. This is happening at a alarming one. This is happening at a alarming rate. like something like 20% of boys rate. like something like 20% of boys rate. like something like 20% of boys now have an undescented testicle. I now have an undescented testicle. I now have an undescented testicle. I mean, it's crazy mean, it's crazy mean, it's crazy >> because their mother had high phalates. >> because their mother had high phalates. >> because their mother had high phalates. >> Well, it's this is definitely something >> Well, it's this is definitely something >> Well, it's this is definitely something that is known in our environment to that is known in our environment to that is known in our environment to cause that. I don't know if that's the cause that. I don't know if that's the cause that. I don't know if that's the only cause, but it in my opinion is a only cause, but it in my opinion is a only cause, but it in my opinion is a very very concerning cause that nobody very very concerning cause that nobody very very concerning cause that nobody is talking about and that should be is talking about and that should be is talking about and that should be addressed. And it's everywhere. We have addressed. And it's everywhere. We have addressed. And it's everywhere. We have these in all of our all of our plastic these in all of our all of our plastic these in all of our all of our plastic wrappers that we everything that we're wrappers that we everything that we're wrappers that we everything that we're eating. you know, you you even getting eating. you know, you you even getting eating. you know, you you even getting your meat, you're you think it's well, your meat, you're you think it's well, your meat, you're you think it's well, it's meat. It's, you know, but it's it's meat. It's, you know, but it's it's meat. It's, you know, but it's wrapped in plastic and that phalates are wrapped in plastic and that phalates are wrapped in plastic and that phalates are getting into the food. So, they're getting into the food. So, they're getting into the food. So, they're getting into our bodies and they're getting into our bodies and they're getting into our bodies and they're disrupting hormones. They're disrupting disrupting hormones. They're disrupting disrupting hormones. They're disrupting sexual development. They're disrupting sexual development. They're disrupting sexual development. They're disrupting our ovaries, estrogen, you know, ovarian our ovaries, estrogen, you know, ovarian our ovaries, estrogen, you know, ovarian aging, age of menopause. They're aging, age of menopause. They're aging, age of menopause. They're disrupting thyroids, the thyroid disrupting thyroids, the thyroid disrupting thyroids, the thyroid hormones. I mean, there's there's even hormones. I mean, there's there's even hormones. I mean, there's there's even studies now with women, pregnant women studies now with women, pregnant women studies now with women, pregnant women that have high levels of BPA. that have high levels of BPA. that have high levels of BPA. they have they're six times more likely they have they're six times more likely they have they're six times more likely to have a child with autism spectrum to have a child with autism spectrum to have a child with autism spectrum disorder compared to women with low disorder compared to women with low disorder compared to women with low levels of BPA. Again, BPA is disrupting levels of BPA. Again, BPA is disrupting levels of BPA. Again, BPA is disrupting the estrogen and androgen receptor. And the estrogen and androgen receptor. And the estrogen and androgen receptor. And this is very important because this is very important because this is very important because the androgen you you want to have it's the androgen you you want to have it's the androgen you you want to have it's it's disrupting aromatase as well, that it's disrupting aromatase as well, that it's disrupting aromatase as well, that enzyme that's involved in converting enzyme that's involved in converting enzyme that's involved in converting testosterone into estrogen. So, testosterone into estrogen. So, testosterone into estrogen. So, believe it or not, when you're a boy believe it or not, when you're a boy believe it or not, when you're a boy developing in your mom's womb, estrogen developing in your mom's womb, estrogen developing in your mom's womb, estrogen plays a very important role in your plays a very important role in your plays a very important role in your brain and brain development and what's brain and brain development and what's brain and brain development and what's called masculinizing the male brain. You called masculinizing the male brain. You called masculinizing the male brain. You actually, it's kind of contradictory. actually, it's kind of contradictory. actually, it's kind of contradictory. You're like, "Oh, well, wouldn't You're like, "Oh, well, wouldn't You're like, "Oh, well, wouldn't testosterone do that?" Well, actually, testosterone do that?" Well, actually, testosterone do that?" Well, actually, estrogen is very important for estrogen is very important for estrogen is very important for masculinizing parts of the male brain. masculinizing parts of the male brain. masculinizing parts of the male brain. And so when you have aromatase being And so when you have aromatase being And so when you have aromatase being inhibited by bisphenol A by this inhibited by bisphenol A by this inhibited by bisphenol A by this endocrine disrupting hormone that is so endocrine disrupting hormone that is so endocrine disrupting hormone that is so ubiquitous everywhere ubiquitous everywhere ubiquitous everywhere >> that is found in plastic bottles >> that is found in plastic bottles >> that is found in plastic bottles >> plastic bottles it's it's found in yeah >> plastic bottles it's it's found in yeah >> plastic bottles it's it's found in yeah it's found everywhere. it's found everywhere. it's found everywhere. >> So what what do you recommend? >> So what what do you recommend? >> So what what do you recommend? >> First of all I think if you can uh >> First of all I think if you can uh >> First of all I think if you can uh eliminate and not drink out of plastic eliminate and not drink out of plastic eliminate and not drink out of plastic bottles as much as possible. If you do bottles as much as possible. If you do bottles as much as possible. If you do want to go coffee either drink it there want to go coffee either drink it there want to go coffee either drink it there in their mugs or bring your own to- go in their mugs or bring your own to- go in their mugs or bring your own to- go mug. Like I bring my like I have like a mug. Like I bring my like I have like a mug. Like I bring my like I have like a Yeti kind of to- go coffee mug that I'll Yeti kind of to- go coffee mug that I'll Yeti kind of to- go coffee mug that I'll bring into a Starbucks or wherever bring into a Starbucks or wherever bring into a Starbucks or wherever coffee bean and I'll have them fill it coffee bean and I'll have them fill it coffee bean and I'll have them fill it up. Soup cans canned soup are lined with up. Soup cans canned soup are lined with up. Soup cans canned soup are lined with BPA. They're lined with plastic and soup BPA. They're lined with plastic and soup BPA. They're lined with plastic and soup usually goes into the can hot sterile usually goes into the can hot sterile usually goes into the can hot sterile technique. I mean they they want to make technique. I mean they they want to make technique. I mean they they want to make sure it's so you're getting the soup has sure it's so you're getting the soup has sure it's so you're getting the soup has been classically shown in multiple been classically shown in multiple been classically shown in multiple studies to me to to increase BPA levels studies to me to to increase BPA levels studies to me to to increase BPA levels by a thousand%. by a thousand%. by a thousand%. Crazy amounts. So, don't eat canned soup Crazy amounts. So, don't eat canned soup Crazy amounts. So, don't eat canned soup as much as possible. I mean, obviously, as much as possible. I mean, obviously, as much as possible. I mean, obviously, this is about the habit, not the this is about the habit, not the this is about the habit, not the one-off, but but you know, try to avoid one-off, but but you know, try to avoid one-off, but but you know, try to avoid cans, drinking out of even soda cans, cans, drinking out of even soda cans, cans, drinking out of even soda cans, even like your your favorite sparkling even like your your favorite sparkling even like your your favorite sparkling water cans. Don't make it a daily habit water cans. Don't make it a daily habit water cans. Don't make it a daily habit because they are lined with plastic. because they are lined with plastic. because they are lined with plastic. That's a source of BPA into your bodies. That's a source of BPA into your bodies. That's a source of BPA into your bodies. There are ways that you can excrete BPA. There are ways that you can excrete BPA. There are ways that you can excrete BPA. So, the major way to get rid of it is So, the major way to get rid of it is So, the major way to get rid of it is through urine. It's excreted through through urine. It's excreted through through urine. It's excreted through your urine, but it has to become water your urine, but it has to become water your urine, but it has to become water soluble first. It's a fats soluble soluble first. It's a fats soluble soluble first. It's a fats soluble compound. And so there are things that compound. And so there are things that compound. And so there are things that we can eat in our diet that will we can eat in our diet that will we can eat in our diet that will increase that excretion. Compounds in increase that excretion. Compounds in increase that excretion. Compounds in broccoli. Broccoli sprouts being the big broccoli. Broccoli sprouts being the big broccoli. Broccoli sprouts being the big one. Sulurophane activates a pathway one. Sulurophane activates a pathway one. Sulurophane activates a pathway that are enzymes involved in making BPA that are enzymes involved in making BPA that are enzymes involved in making BPA become water soluble. So they come out become water soluble. So they come out become water soluble. So they come out your urine. your urine. your urine. >> Oh, so broccoli is like a cleanser. >> Oh, so broccoli is like a cleanser. >> Oh, so broccoli is like a cleanser. >> It's like a cleanser. It's like we we >> It's like a cleanser. It's like we we >> It's like a cleanser. It's like we we actually do have these it's called phase actually do have these it's called phase actually do have these it's called phase 2 detoxification enzymes in our body. We 2 detoxification enzymes in our body. We 2 detoxification enzymes in our body. We have the ability to detox a lot of have the ability to detox a lot of have the ability to detox a lot of things. We just have to give our body things. We just have to give our body things. We just have to give our body the right, you know, input so that it the right, you know, input so that it the right, you know, input so that it can activate those pathways. I can activate those pathways. I can activate those pathways. I personally take a supplement of that personally take a supplement of that personally take a supplement of that sulfurophane because I want a sulfurophane because I want a sulfurophane because I want a concentrated amount of it because I used concentrated amount of it because I used concentrated amount of it because I used to do broccoli sprouts. Broccoli sprouts to do broccoli sprouts. Broccoli sprouts to do broccoli sprouts. Broccoli sprouts have a hundred times more sulfurophane have a hundred times more sulfurophane have a hundred times more sulfurophane than mature broccoli, but you have to than mature broccoli, but you have to than mature broccoli, but you have to sprout them and then there's sprout them and then there's sprout them and then there's contamination issues and it's just, you contamination issues and it's just, you contamination issues and it's just, you know, some people do it. It's great, but know, some people do it. It's great, but know, some people do it. It's great, but I used to do it. I don't anymore. I just I used to do it. I don't anymore. I just I used to do it. I don't anymore. I just take a supplement. take a supplement. take a supplement. >> That supplement's called >> That supplement's called >> That supplement's called >> The supplement I take has is called >> The supplement I take has is called >> The supplement I take has is called Avacol. It's by a company called Avacol. It's by a company called Avacol. It's by a company called Neutramax. I don't um you know I'm not Neutramax. I don't um you know I'm not Neutramax. I don't um you know I'm not like affiliated with them. I like their like affiliated with them. I like their like affiliated with them. I like their supplement because one they've got 12 supplement because one they've got 12 supplement because one they've got 12 published studies using it. Clinical published studies using it. Clinical published studies using it. Clinical studies too showing that it actually studies too showing that it actually studies too showing that it actually helps with um autism children and helps with um autism children and helps with um autism children and adolescence with autism that take the adolescence with autism that take the adolescence with autism that take the sulfurophane supplement that they have sulfurophane supplement that they have sulfurophane supplement that they have improved symptoms because it's a detox. improved symptoms because it's a detox. improved symptoms because it's a detox. It helps interestingly people with It helps interestingly people with It helps interestingly people with autism are like 30 times less likely to autism are like 30 times less likely to autism are like 30 times less likely to excrete BPA. It's a weird thing going on excrete BPA. It's a weird thing going on excrete BPA. It's a weird thing going on here where BPA increases autism spectrum here where BPA increases autism spectrum here where BPA increases autism spectrum disorder, but then kids that have it are disorder, but then kids that have it are disorder, but then kids that have it are not able to detoxify it as well. not able to detoxify it as well. not able to detoxify it as well. >> Wow. >> Wow. >> Wow. >> Yeah, it's interesting. Again, I think >> Yeah, it's interesting. Again, I think >> Yeah, it's interesting. Again, I think that excretion is important, but that excretion is important, but that excretion is important, but avoiding avoiding the plastic as much as avoiding avoiding the plastic as much as avoiding avoiding the plastic as much as you can. Make it a habit. Don't freak you can. Make it a habit. Don't freak you can. Make it a habit. Don't freak out. I mean, obviously you can like make out. I mean, obviously you can like make out. I mean, obviously you can like make yourself crazy and stress is not good. yourself crazy and stress is not good. yourself crazy and stress is not good. As we talked about, I see you like As we talked about, I see you like As we talked about, I see you like going, "Oh my god." going, "Oh my god." going, "Oh my god." >> Yeah. Know, I'm thinking about just how >> Yeah. Know, I'm thinking about just how >> Yeah. Know, I'm thinking about just how casual I am about these things, though. casual I am about these things, though. casual I am about these things, though. And I could I could easily make small And I could I could easily make small And I could I could easily make small changes. I I could frankly I could easy changes. I I could frankly I could easy changes. I I could frankly I could easy make big changes in the position I'm in. make big changes in the position I'm in. make big changes in the position I'm in. I could just say I can say in my company I could just say I can say in my company I could just say I can say in my company we no longer buy this kind of stuff. I we no longer buy this kind of stuff. I we no longer buy this kind of stuff. I could say in my kitchen cuz you know to could say in my kitchen cuz you know to could say in my kitchen cuz you know to my team or whatever. Let's not buy this. my team or whatever. Let's not buy this. my team or whatever. Let's not buy this. Can we go look at my kitchen now? Can we go look at my kitchen now? Can we go look at my kitchen now? >> Let's do it. Let's go. Let's go to my >> Let's do it. Let's go. Let's go to my >> Let's do it. Let's go. Let's go to my kitchen. Be right. No, you guys can come kitchen. Be right. No, you guys can come kitchen. Be right. No, you guys can come too. So we're going to go to my kitchen. too. So we're going to go to my kitchen. too. So we're going to go to my kitchen. If you're Listen, if you're listening on If you're Listen, if you're listening on If you're Listen, if you're listening on the dog walk, this might be a nice time the dog walk, this might be a nice time the dog walk, this might be a nice time to sit on a bench and look because to sit on a bench and look because to sit on a bench and look because you're about to go into my kitchen and you're about to go into my kitchen and you're about to go into my kitchen and we're going to look at real things that we're going to look at real things that we're going to look at real things that you might not even know in your kitchen you might not even know in your kitchen you might not even know in your kitchen are causing you some of these problems. are causing you some of these problems. are causing you some of these problems. Come with me. You know, the little Come with me. You know, the little Come with me. You know, the little traditional SIM card that goes inside of traditional SIM card that goes inside of traditional SIM card that goes inside of our phones, they haven't changed at all our phones, they haven't changed at all our phones, they haven't changed at all since they were invented in the '90s. since they were invented in the '90s. since they were invented in the '90s. You have this physical piece of plastic You have this physical piece of plastic You have this physical piece of plastic that means you're locked into one that means you're locked into one that means you're locked into one carrier, one network, and the second you carrier, one network, and the second you carrier, one network, and the second you cross a border, that carrier can start cross a border, that carrier can start cross a border, that carrier can start charging you whatever they want. But charging you whatever they want. But charging you whatever they want. 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And if you want 15% off your screen. And if you want 15% off your first purchase, use my code D O A C when first purchase, use my code D O A C when first purchase, use my code D O A C when you get to checkout. That's D O A C for you get to checkout. That's D O A C for you get to checkout. That's D O A C for 15% off. Keep that to yourself. I've 15% off. Keep that to yourself. I've 15% off. Keep that to yourself. I've spent the last decade building and spent the last decade building and spent the last decade building and investing in companies. And so often the investing in companies. And so often the investing in companies. And so often the conversation around marketing budgets conversation around marketing budgets conversation around marketing budgets follows the exact same pattern. The follows the exact same pattern. The follows the exact same pattern. The budget gets approved, but then the budget gets approved, but then the budget gets approved, but then the results don't come back. And most of the results don't come back. And most of the results don't come back. And most of the time, the creative pitch and the offer time, the creative pitch and the offer time, the creative pitch and the offer is fine. The problem lies with the is fine. The problem lies with the is fine. The problem lies with the audience. Ads reach people who will audience. Ads reach people who will audience. Ads reach people who will never buy or refer, nor do they have the never buy or refer, nor do they have the never buy or refer, nor do they have the power to sign off anything at all. And power to sign off anything at all. And power to sign off anything at all. And this is why so much budget gets wasted. this is why so much budget gets wasted. this is why so much budget gets wasted. 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Okay, so the team have been here for the Okay, so the team have been here for the Okay, so the team have been here for the last couple of days. We've been getting last couple of days. We've been getting last couple of days. We've been getting lots of takeaways. And so this is a lots of takeaways. And so this is a lots of takeaways. And so this is a higgled piggledy of everybody's food. higgled piggledy of everybody's food. higgled piggledy of everybody's food. What's wrong? You got you're pulling What's wrong? You got you're pulling What's wrong? You got you're pulling >> black plastic. >> black plastic. >> black plastic. >> What's wrong with the black plastic? >> What's wrong with the black plastic? >> What's wrong with the black plastic? >> Um, we talked about plastic. It has BPA. >> Um, we talked about plastic. It has BPA. >> Um, we talked about plastic. It has BPA. It has phalates, but it also typically It has phalates, but it also typically It has phalates, but it also typically is made from recycled electronics. And is made from recycled electronics. And is made from recycled electronics. And the problem here, Stephen, is recycled the problem here, Stephen, is recycled the problem here, Stephen, is recycled electronics have flame retardants in electronics have flame retardants in electronics have flame retardants in them because you don't want your them because you don't want your them because you don't want your electronics catching fire. And there electronics catching fire. And there electronics catching fire. And there have been a variety of studies now that have been a variety of studies now that have been a variety of studies now that have found that black plastic has a high have found that black plastic has a high have found that black plastic has a high amount of these flame retardants that amount of these flame retardants that amount of these flame retardants that are leeching into the food and getting are leeching into the food and getting are leeching into the food and getting into people's bodies that way. Not only into people's bodies that way. Not only into people's bodies that way. Not only do you not want to eat out of black do you not want to eat out of black do you not want to eat out of black plastic, you don't want hot food going plastic, you don't want hot food going plastic, you don't want hot food going in there, right? Cuz that's like the in there, right? Cuz that's like the in there, right? Cuz that's like the worst. worst. worst. >> Can I get a bin bag? I need a bin bag. >> Can I get a bin bag? I need a bin bag. >> Can I get a bin bag? I need a bin bag. Okay. Okay. So, let's throw that in the Okay. Okay. So, let's throw that in the Okay. Okay. So, let's throw that in the bin. What else? I'm going to take all of bin. What else? I'm going to take all of bin. What else? I'm going to take all of it out. it out. it out. >> Okay. This is the other thing that >> Okay. This is the other thing that >> Okay. This is the other thing that really reaches out. Stands out to me really reaches out. Stands out to me really reaches out. Stands out to me because because because spicy foods, anything acidic that goes spicy foods, anything acidic that goes spicy foods, anything acidic that goes into plastic causes the chemicals to into plastic causes the chemicals to into plastic causes the chemicals to leech into it even more rapidly. Kind of leech into it even more rapidly. Kind of leech into it even more rapidly. Kind of the same way the heat does. So, heat, the same way the heat does. So, heat, the same way the heat does. So, heat, acidic foods, not good in plastic. acidic foods, not good in plastic. acidic foods, not good in plastic. >> So, my spicy sauce, if it comes in a >> So, my spicy sauce, if it comes in a >> So, my spicy sauce, if it comes in a little plastic tub, it's going to leech little plastic tub, it's going to leech little plastic tub, it's going to leech in. in. in. >> Look, if it's the oneoff, okay, but like >> Look, if it's the oneoff, okay, but like >> Look, if it's the oneoff, okay, but like not a habit. Yes. A big time leech in not a habit. Yes. A big time leech in not a habit. Yes. A big time leech in it. You're you're you're eating BPA hot it. You're you're you're eating BPA hot it. You're you're you're eating BPA hot sauce. sauce. sauce. >> Okay. So, the black stuff is out and >> Okay. So, the black stuff is out and >> Okay. So, the black stuff is out and >> it's going in hot. >> it's going in hot. >> it's going in hot. >> Yeah, this has phalates and had BPA. I >> Yeah, this has phalates and had BPA. I >> Yeah, this has phalates and had BPA. I mean, look, are you drinking this every mean, look, are you drinking this every mean, look, are you drinking this every day or is it the oneoff? day or is it the oneoff? day or is it the oneoff? >> No comment. No comment. Mind your >> No comment. No comment. Mind your >> No comment. No comment. Mind your business. Okay. What else? What about business. Okay. What else? What about business. Okay. What else? What about this? this? this? >> This is made of paper. >> This is made of paper. >> This is made of paper. >> Here's my little thing I do. See that >> Here's my little thing I do. See that >> Here's my little thing I do. See that waxy? There's a waxy waxy? There's a waxy waxy? There's a waxy >> a pas >> a pas >> a pas >> on the edge. >> on the edge. >> on the edge. >> Yeah. Does it seem like it has a waxy >> Yeah. Does it seem like it has a waxy >> Yeah. Does it seem like it has a waxy substance to you? substance to you? substance to you? >> Yes. >> Yes. >> Yes. >> This is This is better than the black >> This is This is better than the black >> This is This is better than the black plastic. If you had to like if there's plastic. If you had to like if there's plastic. If you had to like if there's like tears, this is better than black like tears, this is better than black like tears, this is better than black plastic. plastic. plastic. >> Okay. And this >> Okay. And this >> Okay. And this >> ding ding ding. This is great. This is >> ding ding ding. This is great. This is >> ding ding ding. This is great. This is the best thing that you can do if you're the best thing that you can do if you're the best thing that you can do if you're going to have food made for you or you going to have food made for you or you going to have food made for you or you want to order takeout, have someone make want to order takeout, have someone make want to order takeout, have someone make it for you and deliver you in this. it for you and deliver you in this. it for you and deliver you in this. >> And this is a bamboo lid. >> And this is a bamboo lid. >> And this is a bamboo lid. >> Bamboo lid with with GL Pyrex glass, >> Bamboo lid with with GL Pyrex glass, >> Bamboo lid with with GL Pyrex glass, right? right? right? >> Okay. So, this is what this is good. >> Okay. So, this is what this is good. >> Okay. So, this is what this is good. >> This is great. >> This is great. >> This is great. >> So, I need more of this. >> So, I need more of this. >> So, I need more of this. >> You need more of this and get rid of all >> You need more of this and get rid of all >> You need more of this and get rid of all I mean, this is already looking better. I mean, this is already looking better. I mean, this is already looking better. This is on the scale. At least it goes This is on the scale. At least it goes This is on the scale. At least it goes in cold. So, here's the thing. in cold. So, here's the thing. in cold. So, here's the thing. Microplastics are also shedding into Microplastics are also shedding into Microplastics are also shedding into this. We didn't talk about this. We didn't talk about this. We didn't talk about microplastics. They're shutting into microplastics. They're shutting into microplastics. They're shutting into here. the chemicals, not as much in here. the chemicals, not as much in here. the chemicals, not as much in something like this, but they're still something like this, but they're still something like this, but they're still getting in. So, this is a little bit getting in. So, this is a little bit getting in. So, this is a little bit better when it comes to like the the better when it comes to like the the better when it comes to like the the tears here. The hot food is the worst. tears here. The hot food is the worst. tears here. The hot food is the worst. This is a little bit better, but I still This is a little bit better, but I still This is a little bit better, but I still would get lettuce would get lettuce would get lettuce >> because it's cold. >> because it's cold. >> because it's cold. >> Because it's cold. >> Because it's cold. >> Because it's cold. >> So, it's not seeping. >> So, it's not seeping. >> So, it's not seeping. >> Exactly. >> Exactly. >> Exactly. >> Okay. So, I might be able to keep that >> Okay. So, I might be able to keep that >> Okay. So, I might be able to keep that then. What else do you notice here? then. What else do you notice here? then. What else do you notice here? >> So, I noticed that I really like your >> So, I noticed that I really like your >> So, I noticed that I really like your glass sparkling waters. That's great glass sparkling waters. That's great glass sparkling waters. That's great because, you know, glass is is less because, you know, glass is is less because, you know, glass is is less likely to have microplastic shedding, likely to have microplastic shedding, likely to have microplastic shedding, less likely to have the chemicals. less likely to have the chemicals. less likely to have the chemicals. >> There was a study that actually found, >> There was a study that actually found, >> There was a study that actually found, interestingly, there were more interestingly, there were more interestingly, there were more microlastics in on the top. So, the microlastics in on the top. So, the microlastics in on the top. So, the paint that's on these lids, plastic paint that's on these lids, plastic paint that's on these lids, plastic polymers are used in that. And during polymers are used in that. And during polymers are used in that. And during the processing and, you know, bottling the processing and, you know, bottling the processing and, you know, bottling up of these things, they get into the up of these things, they get into the up of these things, they get into the the the water. And so, believe it or the the water. And so, believe it or the the water. And so, believe it or not, glass bottled water has more not, glass bottled water has more not, glass bottled water has more microlastics than plastic bottled water. microlastics than plastic bottled water. microlastics than plastic bottled water. Okay, this is terrible. But I'm going to Okay, this is terrible. But I'm going to Okay, this is terrible. But I'm going to tell you why I think this still is tell you why I think this still is tell you why I think this still is worse. Okay, so this is got worse. Okay, so this is got worse. Okay, so this is got microplastics, but it also has BPA and microplastics, but it also has BPA and microplastics, but it also has BPA and phalates. They're in this water. This phalates. They're in this water. This phalates. They're in this water. This was not always cold. It's, you know, it was not always cold. It's, you know, it was not always cold. It's, you know, it was some warehouse shipping container. was some warehouse shipping container. was some warehouse shipping container. Who knows how it got here? It's been Who knows how it got here? It's been Who knows how it got here? It's been heated up, I'm sure, several times. The heated up, I'm sure, several times. The heated up, I'm sure, several times. The problem is is that there was a study problem is is that there was a study problem is is that there was a study showing that glass bottles have a higher showing that glass bottles have a higher showing that glass bottles have a higher amount of microlastics than than amount of microlastics than than amount of microlastics than than plastic. And you might go, why is that? plastic. And you might go, why is that? plastic. And you might go, why is that? Because they're all coming off on this Because they're all coming off on this Because they're all coming off on this paint and getting in. When it comes to paint and getting in. When it comes to paint and getting in. When it comes to microplastics, size matter. I'm not as microplastics, size matter. I'm not as microplastics, size matter. I'm not as worried about it having more worried about it having more worried about it having more microplastics because it would show that microplastics because it would show that microplastics because it would show that they were large microplastics. Your body they were large microplastics. Your body they were large microplastics. Your body doesn't absorb a large ones very well. doesn't absorb a large ones very well. doesn't absorb a large ones very well. They come out through your feces. These They come out through your feces. These They come out through your feces. These This has tons of what are called This has tons of what are called This has tons of what are called nanoplastics, very, very small particles nanoplastics, very, very small particles nanoplastics, very, very small particles that get into the gut and get into your that get into the gut and get into your that get into the gut and get into your bloodstream. So, I still go for the bloodstream. So, I still go for the bloodstream. So, I still go for the glass water. So, I would avoid drinking glass water. So, I would avoid drinking glass water. So, I would avoid drinking out of these as much as possible. So, I out of these as much as possible. So, I out of these as much as possible. So, I like how you have these condiments in like how you have these condiments in like how you have these condiments in the glass. This is how my refrigerator the glass. This is how my refrigerator the glass. This is how my refrigerator looks as well. I'm very, very obsessive looks as well. I'm very, very obsessive looks as well. I'm very, very obsessive about anything that has acidity in it, about anything that has acidity in it, about anything that has acidity in it, like hot sauce and ketchup. It needs to like hot sauce and ketchup. It needs to like hot sauce and ketchup. It needs to be in glass because the acidity is be in glass because the acidity is be in glass because the acidity is leeching microplastics and BPA and leeching microplastics and BPA and leeching microplastics and BPA and phalate chemicals into your condiments phalate chemicals into your condiments phalate chemicals into your condiments and then you're putting that on your and then you're putting that on your and then you're putting that on your food and you're eating them. Again, this food and you're eating them. Again, this food and you're eating them. Again, this is ubiquitous. It's everywhere. Plastic is ubiquitous. It's everywhere. Plastic is ubiquitous. It's everywhere. Plastic is everywhere. The chemicals are is everywhere. The chemicals are is everywhere. The chemicals are everywhere. And you're not even thinking everywhere. And you're not even thinking everywhere. And you're not even thinking about the fact that your hot sauce and about the fact that your hot sauce and about the fact that your hot sauce and ketchup are also, you know, vehicles for ketchup are also, you know, vehicles for ketchup are also, you know, vehicles for delivering these microplastics and, you delivering these microplastics and, you delivering these microplastics and, you know, their associated chemicals into know, their associated chemicals into know, their associated chemicals into your body. So, I really like these. your body. So, I really like these. your body. So, I really like these. Like this one, I would go for a glass Like this one, I would go for a glass Like this one, I would go for a glass mustard. Those those are better. mustard. Those those are better. mustard. Those those are better. >> Glass bottle. So, this is plastic. Same >> Glass bottle. So, this is plastic. Same >> Glass bottle. So, this is plastic. Same thing. It's acidic. I would say um you thing. It's acidic. I would say um you thing. It's acidic. I would say um you know, for the most part, the butter. Oh, know, for the most part, the butter. Oh, know, for the most part, the butter. Oh, yeah. This is bad. Is this butter? Oh, yeah. This is bad. Is this butter? Oh, yeah. This is bad. Is this butter? Oh, cheese. Yeah. So, this is a problem cheese. Yeah. So, this is a problem cheese. Yeah. So, this is a problem also. So if you look at this um it's also. So if you look at this um it's also. So if you look at this um it's that flexible plasticky stuff, right? It that flexible plasticky stuff, right? It that flexible plasticky stuff, right? It has phalates in it. has phalates in it. has phalates in it. >> Well, this this >> Well, this this >> Well, this this >> Oh, that's even worse. This is Yeah. So >> Oh, that's even worse. This is Yeah. So >> Oh, that's even worse. This is Yeah. So this is the plastic that basically, you this is the plastic that basically, you this is the plastic that basically, you know, phalates are in this and they're know, phalates are in this and they're know, phalates are in this and they're fat soluble and they are just leeching fat soluble and they are just leeching fat soluble and they are just leeching into this fatty cheese. They're leeching into this fatty cheese. They're leeching into this fatty cheese. They're leeching into the fatty cheese. So you can buy into the fatty cheese. So you can buy into the fatty cheese. So you can buy cheese that's like without this in just cheese that's like without this in just cheese that's like without this in just the container that's a little bit the container that's a little bit the container that's a little bit better. better. better. >> You know what I mean? Like like I'm >> You know what I mean? Like like I'm >> You know what I mean? Like like I'm thinking of feta cheese for example. thinking of feta cheese for example. thinking of feta cheese for example. Like some feta cheese comes in this Like some feta cheese comes in this Like some feta cheese comes in this plastic wrapper, but you can buy it with plastic wrapper, but you can buy it with plastic wrapper, but you can buy it with just the container and at least it's not just the container and at least it's not just the container and at least it's not like close like with juices like just like close like with juices like just like close like with juices like just seeping into it, you know, getting the seeping into it, you know, getting the seeping into it, you know, getting the chemicals into it. chemicals into it. chemicals into it. >> Ah, but this is fine, isn't it? >> Ah, but this is fine, isn't it? >> Ah, but this is fine, isn't it? >> Eggs. >> Eggs. >> Eggs. >> Yes, eggs are great. >> Yes, eggs are great. >> Yes, eggs are great. >> There we go. >> There we go. >> There we go. >> Eggs are great. >> Eggs are great. >> Eggs are great. >> We found something. >> We found something. >> We found something. Okay, Vonda. So, spatulas and kitchen Okay, Vonda. So, spatulas and kitchen Okay, Vonda. So, spatulas and kitchen utensils. Are these good? Are these bad? utensils. Are these good? Are these bad? utensils. Are these good? Are these bad? What's What's the best? What's What's the best? What's What's the best? >> Yeah, good question. These are great, >> Yeah, good question. These are great, >> Yeah, good question. These are great, right? Okay. There's no plastic here. No right? Okay. There's no plastic here. No right? Okay. There's no plastic here. No possibility of plastic leaking into your possibility of plastic leaking into your possibility of plastic leaking into your foods. You got your nice pasta spoon. foods. You got your nice pasta spoon. foods. You got your nice pasta spoon. These are silicon, I'm imagining. Um, These are silicon, I'm imagining. Um, These are silicon, I'm imagining. Um, >> in theory, the silicon should be okay. >> in theory, the silicon should be okay. >> in theory, the silicon should be okay. Um, the problem is is that there's a lot Um, the problem is is that there's a lot Um, the problem is is that there's a lot of silicon that actually still has it's of silicon that actually still has it's of silicon that actually still has it's mixed with plastic, too. So, I go for mixed with plastic, too. So, I go for mixed with plastic, too. So, I go for the wood ones that are like this, like the wood ones that are like this, like the wood ones that are like this, like the wooden spatula. That's what I use. the wooden spatula. That's what I use. the wooden spatula. That's what I use. You in theory should be good. In You in theory should be good. In You in theory should be good. In practice, a lot of silicone that's been practice, a lot of silicone that's been practice, a lot of silicone that's been measured out there and tested does have measured out there and tested does have measured out there and tested does have plastic. So, I would say if you want to plastic. So, I would say if you want to plastic. So, I would say if you want to really be careful, I would switch. really be careful, I would switch. really be careful, I would switch. >> But most people at home probably have a >> But most people at home probably have a >> But most people at home probably have a plastic spatula. Is that accurate? plastic spatula. Is that accurate? plastic spatula. Is that accurate? >> Most people at home have plastic spatula >> Most people at home have plastic spatula >> Most people at home have plastic spatula and a lot of people also have black and a lot of people also have black and a lot of people also have black plastic spatulas, which again back to plastic spatulas, which again back to plastic spatulas, which again back to that black recycled electronics, flame that black recycled electronics, flame that black recycled electronics, flame retardants, these are cancer-causing retardants, these are cancer-causing retardants, these are cancer-causing chemicals in there. Bromelated chemicals chemicals in there. Bromelated chemicals chemicals in there. Bromelated chemicals that are causing cancer. So yeah, I that are causing cancer. So yeah, I that are causing cancer. So yeah, I would say that even shifting from the would say that even shifting from the would say that even shifting from the plastic to this is probably a step up, plastic to this is probably a step up, plastic to this is probably a step up, but I don't know that this is just pure but I don't know that this is just pure but I don't know that this is just pure silicon. I I I I would guess that silicon. I I I I would guess that silicon. I I I I would guess that there's some plastic still in it. And so there's some plastic still in it. And so there's some plastic still in it. And so if you're heating it up, the plastic, if you're heating it up, the plastic, if you're heating it up, the plastic, it's getting into your food. it's getting into your food. it's getting into your food. >> Okay. What about um my my pans? So what >> Okay. What about um my my pans? So what >> Okay. What about um my my pans? So what about Got my pans here. about Got my pans here. about Got my pans here. >> Great. All clad. This is what I use. >> Great. All clad. This is what I use. >> Great. All clad. This is what I use. These are amazing. These are amazing. These are amazing. No plastic lining, no PAS, no nonstick. No plastic lining, no PAS, no nonstick. No plastic lining, no PAS, no nonstick. So, most people's pans at home have a So, most people's pans at home have a So, most people's pans at home have a sort of a protective layer here that's sort of a protective layer here that's sort of a protective layer here that's nonstick so that they can cook their nonstick so that they can cook their nonstick so that they can cook their food and their food doesn't stick to the food and their food doesn't stick to the food and their food doesn't stick to the pans. Like scrambled eggs, they're kind pans. Like scrambled eggs, they're kind pans. Like scrambled eggs, they're kind of a pain in the butt if they stick to of a pain in the butt if they stick to of a pain in the butt if they stick to everything. That has the forever everything. That has the forever everything. That has the forever chemicals in them and that is being chemicals in them and that is being chemicals in them and that is being heated up and is leeching into your food heated up and is leeching into your food heated up and is leeching into your food and you're eating it. So, really what and you're eating it. So, really what and you're eating it. So, really what you want to avoid the most is uh Teflon, you want to avoid the most is uh Teflon, you want to avoid the most is uh Teflon, right? Anything that's nonstick. right? Anything that's nonstick. right? Anything that's nonstick. >> It's harder to cook with these though. >> It's harder to cook with these though. >> It's harder to cook with these though. >> It's so much harder. But you know what? >> It's so much harder. But you know what? >> It's so much harder. But you know what? you're healthier and that's what you you're healthier and that's what you you're healthier and that's what you have to imagine. have to imagine. have to imagine. >> The other thing I want to talk to you >> The other thing I want to talk to you >> The other thing I want to talk to you about is this. about is this. about is this. >> The blender. >> The blender. >> The blender. >> Ah, yes. The blender. This is one that >> Ah, yes. The blender. This is one that >> Ah, yes. The blender. This is one that people often miss. The problem is most people often miss. The problem is most people often miss. The problem is most blender blender blender tops here that's blending your stuff is tops here that's blending your stuff is tops here that's blending your stuff is plastic. And there are studies showing plastic. And there are studies showing plastic. And there are studies showing that when you have a lot of friction on that when you have a lot of friction on that when you have a lot of friction on plastic, that releases orders of plastic, that releases orders of plastic, that releases orders of magnitude more microlastics. And of magnitude more microlastics. And of magnitude more microlastics. And of course, their associated chemicals are course, their associated chemicals are course, their associated chemicals are hitchhiking along there. There are hitchhiking along there. There are hitchhiking along there. There are companies that make a stainless steel companies that make a stainless steel companies that make a stainless steel version of the blender, and I highly version of the blender, and I highly version of the blender, and I highly recommend if you're someone like myself, recommend if you're someone like myself, recommend if you're someone like myself, I like to do my kale blueberry I like to do my kale blueberry I like to do my kale blueberry smoothies, that you switch to the smoothies, that you switch to the smoothies, that you switch to the stainless steel. I did. I switched for stainless steel. I did. I switched for stainless steel. I did. I switched for my family. Um because essentially the my family. Um because essentially the my family. Um because essentially the friction, you're drinking microplastics friction, you're drinking microplastics friction, you're drinking microplastics and chemicals. So that's bad. and chemicals. So that's bad. and chemicals. So that's bad. >> A receipt. >> A receipt. >> A receipt. >> Yeah, don't touch it. >> Yeah, don't touch it. >> Yeah, don't touch it. >> What What do you mean don't touch it? >> What What do you mean don't touch it? >> What What do you mean don't touch it? >> Um so receipts are >> Um so receipts are >> Um so receipts are >> Why are you touching it like that? >> Why are you touching it like that? >> Why are you touching it like that? covered with BPA. I mean, literally just covered with BPA. I mean, literally just covered with BPA. I mean, literally just covered. That's how it prints it, right? covered. That's how it prints it, right? covered. That's how it prints it, right? This isn't like a printer. This is This isn't like a printer. This is This isn't like a printer. This is printed. It's a thermal paper and and printed. It's a thermal paper and and printed. It's a thermal paper and and the BPA is allowing the printing to the BPA is allowing the printing to the BPA is allowing the printing to happen. And so, they're covered with happen. And so, they're covered with happen. And so, they're covered with bisphenol A. People that are handling bisphenol A. People that are handling bisphenol A. People that are handling receipts, like cashiers that are receipts, like cashiers that are receipts, like cashiers that are handling receipts, have really high handling receipts, have really high handling receipts, have really high levels of BPA. Um, particularly if they levels of BPA. Um, particularly if they levels of BPA. Um, particularly if they use like hand sanitizing lotion or any use like hand sanitizing lotion or any use like hand sanitizing lotion or any lotion, any sort of cream makes the BPA. lotion, any sort of cream makes the BPA. lotion, any sort of cream makes the BPA. Again, BPA is fat soluble. these creams Again, BPA is fat soluble. these creams Again, BPA is fat soluble. these creams um the hand sanitizers are carrying it um the hand sanitizers are carrying it um the hand sanitizers are carrying it inside to your inside your bloodream inside to your inside your bloodream inside to your inside your bloodream about a hundfold higher than not having about a hundfold higher than not having about a hundfold higher than not having that. So, first of all, you can opt to that. So, first of all, you can opt to that. So, first of all, you can opt to have an receipt emailed to you if you have an receipt emailed to you if you have an receipt emailed to you if you need the receipt. I would do that or, need the receipt. I would do that or, need the receipt. I would do that or, you know, don't touch it. But also, if you know, don't touch it. But also, if you know, don't touch it. But also, if you work in the cash, if you're a you work in the cash, if you're a you work in the cash, if you're a cashier and you work in this industry, cashier and you work in this industry, cashier and you work in this industry, really, really, please wear nitrial really, really, please wear nitrial really, really, please wear nitrial gloves. I mean, this is like your BPA gloves. I mean, this is like your BPA gloves. I mean, this is like your BPA levels. If you were to go get them levels. If you were to go get them levels. If you were to go get them measured, which you can, there are measured, which you can, there are measured, which you can, there are companies out there now that do measure companies out there now that do measure companies out there now that do measure BPA levels in urine, you will see that BPA levels in urine, you will see that BPA levels in urine, you will see that they are extremely extremely high. So, they are extremely extremely high. So, they are extremely extremely high. So, um, nitro gloves will protect you from um, nitro gloves will protect you from um, nitro gloves will protect you from from the BPA getting across your your from the BPA getting across your your from the BPA getting across your your dermal barrier and getting to your dermal barrier and getting to your dermal barrier and getting to your bloodstream. Uh, latex gloves do not. bloodstream. Uh, latex gloves do not. bloodstream. Uh, latex gloves do not. So, make sure they're nitro gloves. And So, make sure they're nitro gloves. And So, make sure they're nitro gloves. And for people that are not in the industry, for people that are not in the industry, for people that are not in the industry, try to avoid the receipts. I mean, it's try to avoid the receipts. I mean, it's try to avoid the receipts. I mean, it's a really big exposure to BPA that people a really big exposure to BPA that people a really big exposure to BPA that people aren't even realizing. aren't even realizing. aren't even realizing. >> I can tell by the way you're like >> I can tell by the way you're like >> I can tell by the way you're like grabbing the corner of it like it's grabbing the corner of it like it's grabbing the corner of it like it's feces or something. feces or something. feces or something. >> Oh, it's terrible. And my son, like, you >> Oh, it's terrible. And my son, like, you >> Oh, it's terrible. And my son, like, you know, kids love paper. And of course I know, kids love paper. And of course I know, kids love paper. And of course I don't want them touching it because we don't want them touching it because we don't want them touching it because we talked about that study in adolescent talked about that study in adolescent talked about that study in adolescent boys where they had high BPA levels and boys where they had high BPA levels and boys where they had high BPA levels and that was associated with a 50% reduction that was associated with a 50% reduction that was associated with a 50% reduction in testosterone. I mean this is at a in testosterone. I mean this is at a in testosterone. I mean this is at a part of your life when testosterone is part of your life when testosterone is part of your life when testosterone is you know important for sexual you know important for sexual you know important for sexual development and development in general. development and development in general. development and development in general. So really really really important to So really really really important to So really really really important to remember receipts are a very big source remember receipts are a very big source remember receipts are a very big source of BPA that people are not thinking of BPA that people are not thinking of BPA that people are not thinking about particularly people that are about particularly people that are about particularly people that are routinely handling these receipts. And routinely handling these receipts. And routinely handling these receipts. And um the other thing I want to talk you to um the other thing I want to talk you to um the other thing I want to talk you to you about is water. you about is water. you about is water. So here is one of my water filters. I So here is one of my water filters. I So here is one of my water filters. I also have a filter attached to the tap. also have a filter attached to the tap. also have a filter attached to the tap. What are your thoughts? What are your thoughts? What are your thoughts? >> So this is filtering water, but it's >> So this is filtering water, but it's >> So this is filtering water, but it's filtering it into plastic and it's also filtering it into plastic and it's also filtering it into plastic and it's also got plastic filter. got plastic filter. got plastic filter. >> So I think that you know you're probably >> So I think that you know you're probably >> So I think that you know you're probably filtering away some other things, filtering away some other things, filtering away some other things, pathogens, gross other chemicals that pathogens, gross other chemicals that pathogens, gross other chemicals that might be in the water, but you're might be in the water, but you're might be in the water, but you're essentially reintroducing the plastic. essentially reintroducing the plastic. essentially reintroducing the plastic. So I don't know that that's necessarily So I don't know that that's necessarily So I don't know that that's necessarily the best way to get the filter. What you the best way to get the filter. What you the best way to get the filter. What you have over here is a reverse osmosis have over here is a reverse osmosis have over here is a reverse osmosis water filter. That is absolutely the water filter. That is absolutely the water filter. That is absolutely the ideal reverse osmosis water filters ideal reverse osmosis water filters ideal reverse osmosis water filters filter out microplastics, nanoplastics, filter out microplastics, nanoplastics, filter out microplastics, nanoplastics, BPA, phalates, chemicals, all these BPA, phalates, chemicals, all these BPA, phalates, chemicals, all these things that we're talking about today. things that we're talking about today. things that we're talking about today. People can get a tabletop one kind of People can get a tabletop one kind of People can get a tabletop one kind of like this is tabletop, but it's a like this is tabletop, but it's a like this is tabletop, but it's a tabletop reverse osmosis water filter. tabletop reverse osmosis water filter. tabletop reverse osmosis water filter. These only filter out the bigger, larger These only filter out the bigger, larger These only filter out the bigger, larger plastic size, microplastic size. And plastic size, microplastic size. And plastic size, microplastic size. And then the last thing I want to mention, then the last thing I want to mention, then the last thing I want to mention, Stephen, because you do have a reverse Stephen, because you do have a reverse Stephen, because you do have a reverse osmosis water filter, is that it does osmosis water filter, is that it does osmosis water filter, is that it does filter out a lot of small particles, filter out a lot of small particles, filter out a lot of small particles, including essential, you know, trace including essential, you know, trace including essential, you know, trace elements and some essential like elements and some essential like elements and some essential like minerals and stuff. So, you want to make minerals and stuff. So, you want to make minerals and stuff. So, you want to make sure that you are taking a multivitamin sure that you are taking a multivitamin sure that you are taking a multivitamin mineral supplement. And you can also get mineral supplement. And you can also get mineral supplement. And you can also get what's called little essential um what's called little essential um what's called little essential um element drops that have things like element drops that have things like element drops that have things like phosphorus, maganese, iodine, some of phosphorus, maganese, iodine, some of phosphorus, maganese, iodine, some of these things that are being filtered out these things that are being filtered out these things that are being filtered out of your water and making sure you're of your water and making sure you're of your water and making sure you're reintroducing that to your water. reintroducing that to your water. reintroducing that to your water. >> H Okay. So, it takes some good stuff out >> H Okay. So, it takes some good stuff out >> H Okay. So, it takes some good stuff out too. too. too. >> It does. Yeah. >> It does. Yeah. >> It does. Yeah. >> Okay. Is there anything else that maybe >> Okay. Is there anything else that maybe >> Okay. Is there anything else that maybe is either in my kitchen now or not in my is either in my kitchen now or not in my is either in my kitchen now or not in my kitchen that is a culprit of BPAs and kitchen that is a culprit of BPAs and kitchen that is a culprit of BPAs and pouls? pouls? pouls? >> Yeah. Here's the first problem here. And >> Yeah. Here's the first problem here. And >> Yeah. Here's the first problem here. And then inside where the hot water is going then inside where the hot water is going then inside where the hot water is going through is there's plastic pieces. So through is there's plastic pieces. So through is there's plastic pieces. So the hot water is going through plastic the hot water is going through plastic the hot water is going through plastic to get to your little espresso, you to get to your little espresso, you to get to your little espresso, you know, cup here. These I actually looked know, cup here. These I actually looked know, cup here. These I actually looked into this cuz at first I thought they into this cuz at first I thought they into this cuz at first I thought they were lined with plastic. They're not. My were lined with plastic. They're not. My were lined with plastic. They're not. My concern is mostly the water going concern is mostly the water going concern is mostly the water going through the system that's heating up. through the system that's heating up. through the system that's heating up. It's going it's got plastic, you know, It's going it's got plastic, you know, It's going it's got plastic, you know, piping in there that it's going through. piping in there that it's going through. piping in there that it's going through. >> Okay. So I'm going to just stay there >> Okay. So I'm going to just stay there >> Okay. So I'm going to just stay there and I'm going to just grab Okay. So this is now the coffee that I Okay. So this is now the coffee that I drink called contier. drink called contier. drink called contier. >> Um they flash freeze it at the perfect >> Um they flash freeze it at the perfect >> Um they flash freeze it at the perfect moment and it's delivered frozen. So moment and it's delivered frozen. So moment and it's delivered frozen. So metal and then this is an aluminum lid, metal and then this is an aluminum lid, metal and then this is an aluminum lid, >> right? So it shouldn't be lined with >> right? So it shouldn't be lined with >> right? So it shouldn't be lined with plastic, right? plastic, right? plastic, right? >> You go like this, press the little >> You go like this, press the little >> You go like this, press the little button on top and it goes straight into button on top and it goes straight into button on top and it goes straight into your glass and then this your glass and then this your glass and then this comes out and that's the coffee. comes out and that's the coffee. comes out and that's the coffee. >> Oh, I love it. >> Oh, I love it. >> Oh, I love it. >> So you just drop It's funny cuz they're >> So you just drop It's funny cuz they're >> So you just drop It's funny cuz they're a sponsor. a sponsor. a sponsor. >> Oh, should disclaimer and I'm also an >> Oh, should disclaimer and I'm also an >> Oh, should disclaimer and I'm also an investor in this company. So, um, no no investor in this company. So, um, no no investor in this company. So, um, no no machines at all. Put it straight into machines at all. Put it straight into machines at all. Put it straight into the glass, pour the hot water in, and the glass, pour the hot water in, and the glass, pour the hot water in, and that's it. that's it. that's it. >> So, it's like in instead of instant co >> So, it's like in instead of instant co >> So, it's like in instead of instant co It's like instant coffee, but it's real It's like instant coffee, but it's real It's like instant coffee, but it's real coffee that's been frozen. coffee that's been frozen. coffee that's been frozen. >> It's from some Stanford engineers who >> It's from some Stanford engineers who >> It's from some Stanford engineers who flash freeze it at the perfect moment to flash freeze it at the perfect moment to flash freeze it at the perfect moment to lock in the taste. And you can literally lock in the taste. And you can literally lock in the taste. And you can literally smell smell smell >> Smells good. >> Smells good. >> Smells good. >> Smells good. Yeah. Um, >> Smells good. Yeah. Um, >> Smells good. Yeah. Um, >> yeah. I'm so glad you're not putting it >> yeah. I'm so glad you're not putting it >> yeah. I'm so glad you're not putting it in a machine cuz that's in a machine cuz that's in a machine cuz that's >> No, no longer do that. Okay. So, this is >> No, no longer do that. Okay. So, this is >> No, no longer do that. Okay. So, this is my supplement cupboard. It's a It's a my supplement cupboard. It's a It's a my supplement cupboard. It's a It's a mess, but I've pulled out things that I mess, but I've pulled out things that I mess, but I've pulled out things that I that I'm personally interested in, good, that I'm personally interested in, good, that I'm personally interested in, good, bad, indifferent. The first one that bad, indifferent. The first one that bad, indifferent. The first one that jumped out at me when I was looking is jumped out at me when I was looking is jumped out at me when I was looking is reduced and active glutathione. reduced and active glutathione. reduced and active glutathione. This is something that um I think people This is something that um I think people This is something that um I think people should be aware of. There's marketing should be aware of. There's marketing should be aware of. There's marketing involved here. Glutathione is in a major involved here. Glutathione is in a major involved here. Glutathione is in a major it's a major antioxidant. We make it in it's a major antioxidant. We make it in it's a major antioxidant. We make it in our body. We make it in our brain. our body. We make it in our brain. our body. We make it in our brain. >> What does it do? Sorry. >> What does it do? Sorry. >> What does it do? Sorry. >> So, it's a very important antioxidant. >> So, it's a very important antioxidant. >> So, it's a very important antioxidant. It helps negate oxidation which is It helps negate oxidation which is It helps negate oxidation which is causing brain aging. It's it's negating causing brain aging. It's it's negating causing brain aging. It's it's negating oxidation which is aging yourself. oxidation which is aging yourself. oxidation which is aging yourself. Right. M Right. M Right. M >> people want to supplement with it >> people want to supplement with it >> people want to supplement with it because they've heard about glutathione because they've heard about glutathione because they've heard about glutathione and how beneficial it is and how it's a and how beneficial it is and how it's a and how beneficial it is and how it's a great antioxidant. The problem is great antioxidant. The problem is great antioxidant. The problem is because our body makes it inside of our because our body makes it inside of our because our body makes it inside of our cells inside of our cells. We don't have cells inside of our cells. We don't have cells inside of our cells. We don't have a transporter to get glutathione from a transporter to get glutathione from a transporter to get glutathione from the outside of our cells like if we eat the outside of our cells like if we eat the outside of our cells like if we eat it and if it makes it through our it and if it makes it through our it and if it makes it through our digestion, which it really doesn't, into digestion, which it really doesn't, into digestion, which it really doesn't, into our cells. And so this kind of our cells. And so this kind of our cells. And so this kind of glutathione isn't going to make it glutathione isn't going to make it glutathione isn't going to make it inside of your cells. inside of your cells. inside of your cells. >> So this is just a waste of time. It >> So this is just a waste of time. It >> So this is just a waste of time. It >> it is. You're going to want to get >> it is. You're going to want to get >> it is. You're going to want to get something called liposomal glutathione. something called liposomal glutathione. something called liposomal glutathione. Liposal glutathione has been shown to Liposal glutathione has been shown to Liposal glutathione has been shown to get inside because liposomes it's get inside because liposomes it's get inside because liposomes it's essentially taking the glutathione essentially taking the glutathione essentially taking the glutathione molecule and encapsulating it in molecule and encapsulating it in molecule and encapsulating it in something that's going to fuse with your something that's going to fuse with your something that's going to fuse with your cell. Liposal products in general have a cell. Liposal products in general have a cell. Liposal products in general have a higher bioavailability for that reason. higher bioavailability for that reason. higher bioavailability for that reason. >> So let me repeat that back to you. So >> So let me repeat that back to you. So >> So let me repeat that back to you. So I've got it. So if it's liposal, it's I've got it. So if it's liposal, it's I've got it. So if it's liposal, it's basically in a packet which can get basically in a packet which can get basically in a packet which can get through into the cell. If it's not, this through into the cell. If it's not, this through into the cell. If it's not, this one is um reduced and active. Then it's one is um reduced and active. Then it's one is um reduced and active. Then it's never going to get in the cell. So it's never going to get in the cell. So it's never going to get in the cell. So it's waste of time. It's just going to be waste of time. It's just going to be waste of time. It's just going to be excreted. Yeah, I would say that it's excreted. Yeah, I would say that it's excreted. Yeah, I would say that it's really not doing much and that if you're really not doing much and that if you're really not doing much and that if you're going to want to supplement with liposal going to want to supplement with liposal going to want to supplement with liposal glutathione, that's what I have. glutathione, that's what I have. glutathione, that's what I have. >> What about this vitamin D3? I've always >> What about this vitamin D3? I've always >> What about this vitamin D3? I've always been confused because people say take been confused because people say take been confused because people say take vitamin D, but then this one says D3, vitamin D, but then this one says D3, vitamin D, but then this one says D3, >> right? D3 is the form of vitamin D that >> right? D3 is the form of vitamin D that >> right? D3 is the form of vitamin D that you make when you're in the sun. That's you make when you're in the sun. That's you make when you're in the sun. That's the major way we make vitamin D is from the major way we make vitamin D is from the major way we make vitamin D is from sun exposure. There is a plant form of sun exposure. There is a plant form of sun exposure. There is a plant form of vitamin D called vitamin D2. It's found vitamin D called vitamin D2. It's found vitamin D called vitamin D2. It's found in things like mushrooms, for example. in things like mushrooms, for example. in things like mushrooms, for example. The problem is is that there have been The problem is is that there have been The problem is is that there have been studies showing that vitamin D2, which studies showing that vitamin D2, which studies showing that vitamin D2, which is unfortunately what a lot of is unfortunately what a lot of is unfortunately what a lot of vegetarians take because they want a vegetarians take because they want a vegetarians take because they want a vegetarian form. Vitamin D3 is also vegetarian form. Vitamin D3 is also vegetarian form. Vitamin D3 is also found in like sheep skin because the found in like sheep skin because the found in like sheep skin because the sheep are making it in their, you know, sheep are making it in their, you know, sheep are making it in their, you know, skin when they're exposed to sunlight. skin when they're exposed to sunlight. skin when they're exposed to sunlight. Um, vitamin D2 is not as effective as Um, vitamin D2 is not as effective as Um, vitamin D2 is not as effective as vitamin D3. If you are a vegetarian or a vitamin D3. If you are a vegetarian or a vitamin D3. If you are a vegetarian or a vegan, you're going to want to look for vegan, you're going to want to look for vegan, you're going to want to look for vitamin D3 from lychen. Lyken is that vitamin D3 from lychen. Lyken is that vitamin D3 from lychen. Lyken is that like green stuff that you can find on like green stuff that you can find on like green stuff that you can find on trees and stuff that also makes vitamin trees and stuff that also makes vitamin trees and stuff that also makes vitamin D3 and so it's a it's a much better D3 and so it's a it's a much better D3 and so it's a it's a much better option than getting the vitamin D2 which option than getting the vitamin D2 which option than getting the vitamin D2 which is what a lot of vegetarians do. So is what a lot of vegetarians do. So is what a lot of vegetarians do. So there's actually a a study, recent study there's actually a a study, recent study there's actually a a study, recent study showing that people that are vitamin D showing that people that are vitamin D showing that people that are vitamin D deficient, so they're not getting enough deficient, so they're not getting enough deficient, so they're not getting enough vitamin D3 because we don't go out in vitamin D3 because we don't go out in vitamin D3 because we don't go out in the sun anymore. They have accelerated the sun anymore. They have accelerated the sun anymore. They have accelerated aging. And if they supplement, this is a aging. And if they supplement, this is a aging. And if they supplement, this is a very large study, by the way, if they very large study, by the way, if they very large study, by the way, if they supplemented with vitamin D3, they supplemented with vitamin D3, they supplemented with vitamin D3, they slowed their their biological aging by slowed their their biological aging by slowed their their biological aging by almost 2 years. That didn't happen in almost 2 years. That didn't happen in almost 2 years. That didn't happen in people that were not vitamin D deficient people that were not vitamin D deficient people that were not vitamin D deficient from the start. So it's not like a from the start. So it's not like a from the start. So it's not like a vitamin D3 supplement is going to do vitamin D3 supplement is going to do vitamin D3 supplement is going to do something miraculous if you already have something miraculous if you already have something miraculous if you already have enough vitamin D. The the point is to enough vitamin D. The the point is to enough vitamin D. The the point is to avoid deficiency and so you know someone avoid deficiency and so you know someone avoid deficiency and so you know someone like yourself that does probably doesn't like yourself that does probably doesn't like yourself that does probably doesn't go outside a lot but also well you go go outside a lot but also well you go go outside a lot but also well you go outside but you're not you have darker outside but you're not you have darker outside but you're not you have darker skin so melanin is a natural sunscreen skin so melanin is a natural sunscreen skin so melanin is a natural sunscreen and so people with more melanin have to and so people with more melanin have to and so people with more melanin have to spend a lot more time in the sun and so spend a lot more time in the sun and so spend a lot more time in the sun and so that is something to consider as well. that is something to consider as well. that is something to consider as well. Well, I can always just take my Well, I can always just take my Well, I can always just take my multivitamin, multivitamin, multivitamin, >> right? Multivitamin. I think I might >> right? Multivitamin. I think I might >> right? Multivitamin. I think I might have talked about one study last time we have talked about one study last time we have talked about one study last time we talked last episode where men and women talked last episode where men and women talked last episode where men and women that were older adults, they were 65 that were older adults, they were 65 that were older adults, they were 65 years and older, they took one years and older, they took one years and older, they took one sententrum silver a day. And I'm not, sententrum silver a day. And I'm not, sententrum silver a day. And I'm not, you know, I'm not advocating for you know, I'm not advocating for you know, I'm not advocating for sententrum silver. I'm just saying that sententrum silver. I'm just saying that sententrum silver. I'm just saying that was involved in the study. And um after was involved in the study. And um after was involved in the study. And um after 3 years, they had reversed their brain 3 years, they had reversed their brain 3 years, they had reversed their brain aging, global brain aging by 2.1 years. aging, global brain aging by 2.1 years. aging, global brain aging by 2.1 years. And they reversed their episodic brain And they reversed their episodic brain And they reversed their episodic brain aging by almost 5 years. So episodic aging by almost 5 years. So episodic aging by almost 5 years. So episodic memory is the kind of memory involved in memory is the kind of memory involved in memory is the kind of memory involved in remembering events and people and things remembering events and people and things remembering events and people and things like that you know as you get older you like that you know as you get older you like that you know as you get older you know that stuff doesn't come as quick know that stuff doesn't come as quick know that stuff doesn't come as quick right so it delayed that aging by 5 right so it delayed that aging by 5 right so it delayed that aging by 5 years well this same study also um just years well this same study also um just years well this same study also um just recently published literally like a recently published literally like a recently published literally like a couple of weeks ago again part of this couple of weeks ago again part of this couple of weeks ago again part of this large study it's called the Cosmos study large study it's called the Cosmos study large study it's called the Cosmos study they looked at the multivitamin use and they looked at the multivitamin use and they looked at the multivitamin use and biological aging epigenetic aging and biological aging epigenetic aging and biological aging epigenetic aging and they found that the Centrum silver they found that the Centrum silver they found that the Centrum silver multivitamin also slowed slowed multivitamin also slowed slowed multivitamin also slowed slowed biological aging, epigenetic aging by a biological aging, epigenetic aging by a biological aging, epigenetic aging by a few months and this was only after two few months and this was only after two few months and this was only after two years and you might go oh a few months years and you might go oh a few months years and you might go oh a few months but that was after two years and that but that was after two years and that but that was after two years and that that trial was two years long. So if you that trial was two years long. So if you that trial was two years long. So if you add two two years and then you add add two two years and then you add add two two years and then you add another two years and then you add and another two years and then you add and another two years and then you add and then you're talking about 20 talking then you're talking about 20 talking then you're talking about 20 talking about 30 talking about 50 years that is about 30 talking about 50 years that is about 30 talking about 50 years that is slowing aging the entire time. It adds slowing aging the entire time. It adds slowing aging the entire time. It adds up. It's cumulative and it's one of the up. It's cumulative and it's one of the up. It's cumulative and it's one of the easiest things that someone can do to easiest things that someone can do to easiest things that someone can do to basically you know make sure that basically you know make sure that basically you know make sure that they're aging better. There's things they're aging better. There's things they're aging better. There's things that are harder to do, but that to me is that are harder to do, but that to me is that are harder to do, but that to me is such a lowhanging fruit. It's easy. such a lowhanging fruit. It's easy. such a lowhanging fruit. It's easy. >> What is it about this? What is in here >> What is it about this? What is in here >> What is it about this? What is in here that's making a male multivitamin have that's making a male multivitamin have that's making a male multivitamin have such profound effects? such profound effects? such profound effects? >> If you look at the back at the the >> If you look at the back at the the >> If you look at the back at the the supplement facts, there's a lot of supplement facts, there's a lot of supplement facts, there's a lot of vitamins and minerals. Things like vitamins and minerals. Things like vitamins and minerals. Things like vitamin C, vitamin D3, vitamin E, vitamin C, vitamin D3, vitamin E, vitamin C, vitamin D3, vitamin E, vitamin K, nascin, the B vitamins, vitamin K, nascin, the B vitamins, vitamin K, nascin, the B vitamins, folate. You have things like selenium, folate. You have things like selenium, folate. You have things like selenium, the essential those essential elements. the essential those essential elements. the essential those essential elements. These are all things that we need to run These are all things that we need to run These are all things that we need to run everything in our body. All of our everything in our body. All of our everything in our body. All of our metabolism, our neurotransmitter metabolism, our neurotransmitter metabolism, our neurotransmitter synthesis, our immune system, you know, synthesis, our immune system, you know, synthesis, our immune system, you know, our our liver, all these these these are our our liver, all these these these are our our liver, all these these these are co-actors that are really important for co-actors that are really important for co-actors that are really important for all those things. And you don't realize all those things. And you don't realize all those things. And you don't realize how important they are until time goes how important they are until time goes how important they are until time goes on and things start to fall apart. It's on and things start to fall apart. It's on and things start to fall apart. It's basically filling the gaps because we're basically filling the gaps because we're basically filling the gaps because we're supposed to get this these things from supposed to get this these things from supposed to get this these things from our foods. We're supposed to be getting our foods. We're supposed to be getting our foods. We're supposed to be getting all these vitamins and minerals from our all these vitamins and minerals from our all these vitamins and minerals from our foods, from from our water, and it's foods, from from our water, and it's foods, from from our water, and it's just not happening for many reasons. just not happening for many reasons. just not happening for many reasons. One, our soils are depleted. You know, One, our soils are depleted. You know, One, our soils are depleted. You know, the organo phosphates like glyphosate is the organo phosphates like glyphosate is the organo phosphates like glyphosate is depleting our minerals. And so the foods depleting our minerals. And so the foods depleting our minerals. And so the foods that are being grown in the soil aren't that are being grown in the soil aren't that are being grown in the soil aren't getting their minerals that they're getting their minerals that they're getting their minerals that they're supposed to. And then the second problem supposed to. And then the second problem supposed to. And then the second problem is we're not eating the right foods is we're not eating the right foods is we're not eating the right foods because we're taking we're eating because we're taking we're eating because we're taking we're eating takeout. We're eating foods that are not takeout. We're eating foods that are not takeout. We're eating foods that are not micronutrientdense. Things like dark micronutrientdense. Things like dark micronutrientdense. Things like dark leafy greens. We're not eating the leafy greens. We're not eating the leafy greens. We're not eating the colors of the rainbow. And those are colors of the rainbow. And those are colors of the rainbow. And those are really important for vitamins and really important for vitamins and really important for vitamins and minerals. minerals. minerals. >> So I've got two questions there. Is >> So I've got two questions there. Is >> So I've got two questions there. Is there a multivitamin that I could take there a multivitamin that I could take there a multivitamin that I could take that is not good for me? Because when I that is not good for me? Because when I that is not good for me? Because when I go to the shops, there's so many go to the shops, there's so many go to the shops, there's so many different types these days and I don't different types these days and I don't different types these days and I don't know which one's good, bad or how to know which one's good, bad or how to know which one's good, bad or how to tell the difference. And so honestly, tell the difference. And so honestly, tell the difference. And so honestly, sometimes I just go based on the most sometimes I just go based on the most sometimes I just go based on the most expensive because I assume the most expensive because I assume the most expensive because I assume the most expensive is the best quality. expensive is the best quality. expensive is the best quality. >> Yeah. So, you know, the problem with >> Yeah. So, you know, the problem with >> Yeah. So, you know, the problem with supplements is they're not regulated. I supplements is they're not regulated. I supplements is they're not regulated. I mean, not that I necessarily want them, mean, not that I necessarily want them, mean, not that I necessarily want them, but it is a problem because supplement but it is a problem because supplement but it is a problem because supplement companies can kind of put whatever they companies can kind of put whatever they companies can kind of put whatever they want in the supplements. They don't want in the supplements. They don't want in the supplements. They don't necessarily have the amount of active necessarily have the amount of active necessarily have the amount of active ingredient that they say or they can ingredient that they say or they can ingredient that they say or they can either have too little or too much. And either have too little or too much. And either have too little or too much. And so that is the problem with so that is the problem with so that is the problem with >> too much. >> too much. >> too much. >> Yeah. So for example, some vitamin D3 >> Yeah. So for example, some vitamin D3 >> Yeah. So for example, some vitamin D3 supplements and some um melatonin supplements and some um melatonin supplements and some um melatonin supplements have like some in some cases supplements have like some in some cases supplements have like some in some cases like a,000 to 10,000fold more. And it like a,000 to 10,000fold more. And it like a,000 to 10,000fold more. And it was a really big problem with melatonin was a really big problem with melatonin was a really big problem with melatonin because melatonin is that hormone that because melatonin is that hormone that because melatonin is that hormone that you make to help you fall asleep and you make to help you fall asleep and you make to help you fall asleep and there was excessive amounts in them. So there was excessive amounts in them. So there was excessive amounts in them. So it's not regulated. So that you really it's not regulated. So that you really it's not regulated. So that you really don't know the amount you're getting. don't know the amount you're getting. don't know the amount you're getting. So, I would say number one, go to a So, I would say number one, go to a So, I would say number one, go to a trust trusted brand that is thirdparty trust trusted brand that is thirdparty trust trusted brand that is thirdparty testing. There's so much thirdparty testing. There's so much thirdparty testing. There's so much thirdparty testing now. Consumer lab does it. You testing now. Consumer lab does it. You testing now. Consumer lab does it. You can, you know, look up what they've can, you know, look up what they've can, you know, look up what they've tested. But for a man, I would say the tested. But for a man, I would say the tested. But for a man, I would say the thing that's essential here is you don't thing that's essential here is you don't thing that's essential here is you don't want to get iron. You don't want want to get iron. You don't want want to get iron. You don't want supplemental iron. supplemental iron. supplemental iron. >> Well, someone told me to start drinking >> Well, someone told me to start drinking >> Well, someone told me to start drinking these iron drinks. these iron drinks. these iron drinks. >> Were you iron deficient? >> Were you iron deficient? >> Were you iron deficient? >> No. >> No. >> No. >> Okay. >> Okay. >> Okay. >> I was just sick one time and they said >> I was just sick one time and they said >> I was just sick one time and they said this would really help. this would really help. this would really help. >> So, >> So, >> So, >> this wasn't a scientist, just a friend. >> this wasn't a scientist, just a friend. >> this wasn't a scientist, just a friend. Most men do not need to supplement with Most men do not need to supplement with Most men do not need to supplement with iron unless they have, you know, a iron unless they have, you know, a iron unless they have, you know, a problem with iron and they're anemic. problem with iron and they're anemic. problem with iron and they're anemic. For example, iron can be very bad. I For example, iron can be very bad. I For example, iron can be very bad. I mean, if you're supplementing with iron, mean, if you're supplementing with iron, mean, if you're supplementing with iron, it's very reactive and it causes uh it's very reactive and it causes uh it's very reactive and it causes uh oxidative stress easily. It's called oxidative stress easily. It's called oxidative stress easily. It's called free iron. The free iron reacts with free iron. The free iron reacts with free iron. The free iron reacts with other things with your DNA, your cells. other things with your DNA, your cells. other things with your DNA, your cells. And so, most men do not need to sell. In And so, most men do not need to sell. In And so, most men do not need to sell. In fact, even you know something called he fact, even you know something called he fact, even you know something called he hemocchromattosis where there you're hemocchromattosis where there you're hemocchromattosis where there you're basically you have too much iron already basically you have too much iron already basically you have too much iron already and you if you have those genes it's and you if you have those genes it's and you if you have those genes it's actually quite common then you're really actually quite common then you're really actually quite common then you're really talking about iron overload. So you talking about iron overload. So you talking about iron overload. So you really do not need a supplement with really do not need a supplement with really do not need a supplement with iron. iron. iron. >> Women >> Women >> Women >> women premenopausal women are different >> women premenopausal women are different >> women premenopausal women are different because premenopausal women do lose a because premenopausal women do lose a because premenopausal women do lose a lot of iron from menration when they're lot of iron from menration when they're lot of iron from menration when they're menrating. And so I would say about 16% menrating. And so I would say about 16% menrating. And so I would say about 16% of of menrating women are iron of of menrating women are iron of of menrating women are iron deficient. And then if you add exercise deficient. And then if you add exercise deficient. And then if you add exercise on top of that, you know, a lot of on top of that, you know, a lot of on top of that, you know, a lot of endurance exercise, you can get licis of endurance exercise, you can get licis of endurance exercise, you can get licis of your red blood cells. And so you do need your red blood cells. And so you do need your red blood cells. And so you do need iron for your red blood cells. If you're iron for your red blood cells. If you're iron for your red blood cells. If you're eating meat, if you're not a vegetarian, eating meat, if you're not a vegetarian, eating meat, if you're not a vegetarian, you know, maybe that would be a case if you know, maybe that would be a case if you know, maybe that would be a case if you're like a vegan or something, maybe you're like a vegan or something, maybe you're like a vegan or something, maybe some iron could come in, but you have to some iron could come in, but you have to some iron could come in, but you have to get your iron levels measured. You don't get your iron levels measured. You don't get your iron levels measured. You don't want to be too high because it is it want to be too high because it is it want to be too high because it is it does cause damage. does cause damage. does cause damage. >> But I would say that premenopausal >> But I would say that premenopausal >> But I would say that premenopausal women, iron is especially around your women, iron is especially around your women, iron is especially around your cycle is good. Post-menopausal women, cycle is good. Post-menopausal women, cycle is good. Post-menopausal women, once you hit menopause, once you hit menopause, once you hit menopause, >> it you kind of shift to like what a men >> it you kind of shift to like what a men >> it you kind of shift to like what a men needs. You don't need the iron again. needs. You don't need the iron again. needs. You don't need the iron again. So, it's very it's very much just So, it's very it's very much just So, it's very it's very much just premenopausal women that need iron. premenopausal women that need iron. premenopausal women that need iron. >> That's so funny. I've been drinking >> That's so funny. I've been drinking >> That's so funny. I've been drinking these. Omega3. Does that these. Omega3. Does that these. Omega3. Does that >> Yes. Omega-3 fish oil, as we've talked >> Yes. Omega-3 fish oil, as we've talked >> Yes. Omega-3 fish oil, as we've talked about before. I mean, this is probably about before. I mean, this is probably about before. I mean, this is probably one of the best and easiest things that one of the best and easiest things that one of the best and easiest things that people can do to improve their health, people can do to improve their health, people can do to improve their health, improve the way they age. Um, omega-3 improve the way they age. Um, omega-3 improve the way they age. Um, omega-3 fatty acids. 90% of the US population is fatty acids. 90% of the US population is fatty acids. 90% of the US population is not getting enough of them. 80% not getting enough of them. 80% not getting enough of them. 80% globally, everyone. Nobody's getting globally, everyone. Nobody's getting globally, everyone. Nobody's getting enough omega-3 fatty acids, particularly enough omega-3 fatty acids, particularly enough omega-3 fatty acids, particularly from seafood. So the EPA and DHA from from seafood. So the EPA and DHA from from seafood. So the EPA and DHA from fish oil are probably the best forms. fish oil are probably the best forms. fish oil are probably the best forms. You know, we talked about studies if you You know, we talked about studies if you You know, we talked about studies if you have a high omega-3 index, you have a have a high omega-3 index, you have a have a high omega-3 index, you have a fiveyear increased life expectancy fiveyear increased life expectancy fiveyear increased life expectancy compared to low omega-3 index. If you're compared to low omega-3 index. If you're compared to low omega-3 index. If you're a smoker and you have a high omega-3 a smoker and you have a high omega-3 a smoker and you have a high omega-3 index, then you're going to live as long index, then you're going to live as long index, then you're going to live as long as a non-smoker with a low omega-3 as a non-smoker with a low omega-3 as a non-smoker with a low omega-3 index, right? I mean, so the low omega-3 index, right? I mean, so the low omega-3 index, right? I mean, so the low omega-3 index is like smoking. Basically, you index is like smoking. Basically, you index is like smoking. Basically, you know, you have a 66% lower chance of know, you have a 66% lower chance of know, you have a 66% lower chance of getting Alzheimer's disease with a high getting Alzheimer's disease with a high getting Alzheimer's disease with a high omega-3 index. And even more recently, omega-3 index. And even more recently, omega-3 index. And even more recently, there were studies showing that omega-3 there were studies showing that omega-3 there were studies showing that omega-3 slows epigenetic aging. Um, and this is slows epigenetic aging. Um, and this is slows epigenetic aging. Um, and this is this is not just a in deficiency. I this is not just a in deficiency. I this is not just a in deficiency. I guess because everyone's deficient, guess because everyone's deficient, guess because everyone's deficient, maybe that's why, but um, a study showed maybe that's why, but um, a study showed maybe that's why, but um, a study showed that omega-3 fish oil supplementation. that omega-3 fish oil supplementation. that omega-3 fish oil supplementation. This was a study out of Switzerland. This was a study out of Switzerland. This was a study out of Switzerland. These individuals are mostly active. These individuals are mostly active. These individuals are mostly active. There were 88% of them were already There were 88% of them were already There were 88% of them were already physically active at the start of the physically active at the start of the physically active at the start of the trial. And I mentioned that because the trial. And I mentioned that because the trial. And I mentioned that because the trial involved omega-3, it involved trial involved omega-3, it involved trial involved omega-3, it involved vitamin D, and it involved resistance vitamin D, and it involved resistance vitamin D, and it involved resistance training or the combination of all training or the combination of all training or the combination of all three. And only the omega-3 was able to three. And only the omega-3 was able to three. And only the omega-3 was able to slow epigenetic aging, biological aging, slow epigenetic aging, biological aging, slow epigenetic aging, biological aging, because for one, they were already because for one, they were already because for one, they were already physically active. So adding resistance physically active. So adding resistance physically active. So adding resistance training on top of their baseline didn't training on top of their baseline didn't training on top of their baseline didn't do much. And they were vitamin D do much. And they were vitamin D do much. And they were vitamin D sufficient. So the omega-3 was able to sufficient. So the omega-3 was able to sufficient. So the omega-3 was able to slow epigenetic aging. The combination slow epigenetic aging. The combination slow epigenetic aging. The combination of all three slowed it by four months. of all three slowed it by four months. of all three slowed it by four months. This was just after one year. This was just after one year. This was just after one year. >> So slowed it by four months. And if you >> So slowed it by four months. And if you >> So slowed it by four months. And if you imagine that, uh, it doesn't sound like imagine that, uh, it doesn't sound like imagine that, uh, it doesn't sound like a lot. Again, it's compounding, but also a lot. Again, it's compounding, but also a lot. Again, it's compounding, but also within that study, they looked at within that study, they looked at within that study, they looked at realworld outcomes. So that also realworld outcomes. So that also realworld outcomes. So that also correlated with they had a 60% less correlated with they had a 60% less correlated with they had a 60% less likely chance of being pre fail uh pre- likely chance of being pre fail uh pre- likely chance of being pre fail uh pre- frail. So pre-frailty, right? Um they frail. So pre-frailty, right? Um they frail. So pre-frailty, right? Um they also were less likely to get cancer as also were less likely to get cancer as also were less likely to get cancer as well. So I mean it's really kind of well. So I mean it's really kind of well. So I mean it's really kind of translating to these health outcomes translating to these health outcomes translating to these health outcomes that we think of. And all you need to do that we think of. And all you need to do that we think of. And all you need to do is supplement with about 1.6 to two is supplement with about 1.6 to two is supplement with about 1.6 to two grams a day of omega-3 to get a good grams a day of omega-3 to get a good grams a day of omega-3 to get a good omega-3 index. But I will mention one omega-3 index. But I will mention one omega-3 index. But I will mention one thing, Stephen, it's at room thing, Stephen, it's at room thing, Stephen, it's at room temperature. I don't think that's a temperature. I don't think that's a temperature. I don't think that's a great idea. Um because fish oil is a great idea. Um because fish oil is a great idea. Um because fish oil is a polyunsaturated fatty acid. It is prone polyunsaturated fatty acid. It is prone polyunsaturated fatty acid. It is prone to oxidation. So you want to put it in a to oxidation. So you want to put it in a to oxidation. So you want to put it in a low temperature environment. I keep all low temperature environment. I keep all low temperature environment. I keep all my actually I keep all my fish oil my actually I keep all my fish oil my actually I keep all my fish oil frozen. Frozen and then when I'm ready frozen. Frozen and then when I'm ready frozen. Frozen and then when I'm ready to use it, I put it in the fridge. So to use it, I put it in the fridge. So to use it, I put it in the fridge. So like I have a store of it. I have a like I have a store of it. I have a like I have a store of it. I have a stock of it I buy and then it's in the stock of it I buy and then it's in the stock of it I buy and then it's in the freezer and then I put it in the fridge freezer and then I put it in the fridge freezer and then I put it in the fridge with the the bottle that I'm using from with the the bottle that I'm using from with the the bottle that I'm using from and it's freezing it does nothing. It's and it's freezing it does nothing. It's and it's freezing it does nothing. It's fine. It so it's basically just keeping fine. It so it's basically just keeping fine. It so it's basically just keeping it really really low oxidation. it really really low oxidation. it really really low oxidation. >> So I need to put this in the fridge. You >> So I need to put this in the fridge. You >> So I need to put this in the fridge. You need to put it in the fridge and also need to put it in the fridge and also need to put it in the fridge and also make sure you're getting a quality make sure you're getting a quality make sure you're getting a quality brand, right? So, you're going to third brand, right? So, you're going to third brand, right? So, you're going to third party testing. Again, you want to have a party testing. Again, you want to have a party testing. Again, you want to have a total oxidation, ideally less than 10. total oxidation, ideally less than 10. total oxidation, ideally less than 10. And there are brands out there that do And there are brands out there that do And there are brands out there that do have a oxidation less than 10, have a oxidation less than 10, have a oxidation less than 10, >> which means it's more fresh and pure. >> which means it's more fresh and pure. >> which means it's more fresh and pure. >> It's more It's Yeah, it's less oxidized. >> It's more It's Yeah, it's less oxidized. >> It's more It's Yeah, it's less oxidized. You don't want to be consuming oxidized You don't want to be consuming oxidized You don't want to be consuming oxidized fat because that's also not good. fat because that's also not good. fat because that's also not good. >> Okay. So, what else jumps out to you >> Okay. So, what else jumps out to you >> Okay. So, what else jumps out to you here? We've got creatine. I mean, here? We've got creatine. I mean, here? We've got creatine. I mean, >> yeah, creatine is like my new I travel >> yeah, creatine is like my new I travel >> yeah, creatine is like my new I travel with it everywhere. You got microionized with it everywhere. You got microionized with it everywhere. You got microionized is this this is is this this is is this this is >> I've got so many different types, >> I've got so many different types, >> I've got so many different types, >> right? This is the one I take. Yeah, I >> right? This is the one I take. Yeah, I >> right? This is the one I take. Yeah, I take I take the creatine monohydrate take I take the creatine monohydrate take I take the creatine monohydrate because it's the most wellstudied because it's the most wellstudied because it's the most wellstudied >> and you know obviously for I do a lot of >> and you know obviously for I do a lot of >> and you know obviously for I do a lot of training and workout train you I do a training and workout train you I do a training and workout train you I do a lot of resistance training and strength lot of resistance training and strength lot of resistance training and strength training. So I at least get five grams a training. So I at least get five grams a training. So I at least get five grams a day which is what I always was doing in day which is what I always was doing in day which is what I always was doing in the past. I up that to 10 grams a day as the past. I up that to 10 grams a day as the past. I up that to 10 grams a day as my baseline because I wanted to have my baseline because I wanted to have my baseline because I wanted to have benefits in my brain. Studies out of benefits in my brain. Studies out of benefits in my brain. Studies out of Germany show that once you get to the 10 Germany show that once you get to the 10 Germany show that once you get to the 10 gram mark, you're actually your brain is gram mark, you're actually your brain is gram mark, you're actually your brain is able to take it up and it's increasing able to take it up and it's increasing able to take it up and it's increasing creatine in certain brain regions. That creatine in certain brain regions. That creatine in certain brain regions. That doesn't happen much at lower doses and doesn't happen much at lower doses and doesn't happen much at lower doses and that's because your muscles are very that's because your muscles are very that's because your muscles are very greedy. The creatine in my brain, greedy. The creatine in my brain, greedy. The creatine in my brain, honestly, I've for me, I've mentioned honestly, I've for me, I've mentioned honestly, I've for me, I've mentioned this before, it's a game changer just on this before, it's a game changer just on this before, it's a game changer just on a daily basis. I feel like I don't have a daily basis. I feel like I don't have a daily basis. I feel like I don't have that afternoon slump. I'm in my mid-4s. that afternoon slump. I'm in my mid-4s. that afternoon slump. I'm in my mid-4s. My brain isn't as sharp as it was. My brain isn't as sharp as it was. My brain isn't as sharp as it was. Creatine has really helped me kind of Creatine has really helped me kind of Creatine has really helped me kind of get a little bit closer to where I used get a little bit closer to where I used get a little bit closer to where I used to be. And also when I'm sleep deprived, to be. And also when I'm sleep deprived, to be. And also when I'm sleep deprived, I go up even higher. Sometimes I do 20 I go up even higher. Sometimes I do 20 I go up even higher. Sometimes I do 20 25 grams. And that is because studies 25 grams. And that is because studies 25 grams. And that is because studies have shown if you go up to a higher dose have shown if you go up to a higher dose have shown if you go up to a higher dose like that, depending on your weight, like that, depending on your weight, like that, depending on your weight, it's kind of a scale. Um that it helps it's kind of a scale. Um that it helps it's kind of a scale. Um that it helps you basically negate the negative you basically negate the negative you basically negate the negative effects on your brain from sleep effects on your brain from sleep effects on your brain from sleep deprivation where not only are you deprivation where not only are you deprivation where not only are you cognitively functioning, you're cognitively functioning, you're cognitively functioning, you're functioning beyond what your even normal functioning beyond what your even normal functioning beyond what your even normal baseline was, which was kind of baseline was, which was kind of baseline was, which was kind of mind-blowing. The question I had is mind-blowing. The question I had is mind-blowing. The question I had is around loading and how long it takes to around loading and how long it takes to around loading and how long it takes to feel the impact. Because when I first feel the impact. Because when I first feel the impact. Because when I first heard about creatine, I was 16 and my heard about creatine, I was 16 and my heard about creatine, I was 16 and my brother was bodybuilding and they were brother was bodybuilding and they were brother was bodybuilding and they were told that you need to like load up on told that you need to like load up on told that you need to like load up on big loads of it and then in like two big loads of it and then in like two big loads of it and then in like two weeks time your body would be saturated. weeks time your body would be saturated. weeks time your body would be saturated. What's the truth? What's the truth? What's the truth? >> Right? So the reason that creatine >> Right? So the reason that creatine >> Right? So the reason that creatine loading was done was because they loading was done was because they loading was done was because they there's a short window of time when there's a short window of time when there's a short window of time when researchers are doing a study researchers are doing a study researchers are doing a study >> and they want their muscle stores to be >> and they want their muscle stores to be >> and they want their muscle stores to be saturated. They want their their muscle saturated. They want their their muscle saturated. They want their their muscle stores to be saturated and so you have stores to be saturated and so you have stores to be saturated and so you have to do 20 gram loading phase in order to to do 20 gram loading phase in order to to do 20 gram loading phase in order to saturate them after you know three or saturate them after you know three or saturate them after you know three or four days. four days. four days. >> If you're not about to compete and if >> If you're not about to compete and if >> If you're not about to compete and if you haven't been using creatine and you haven't been using creatine and you haven't been using creatine and you're not participating in the study, you're not participating in the study, you're not participating in the study, it takes about four week 3 to four weeks it takes about four week 3 to four weeks it takes about four week 3 to four weeks of five grams a day consistently to of five grams a day consistently to of five grams a day consistently to saturate your muscle. So you don't have saturate your muscle. So you don't have saturate your muscle. So you don't have to do any loading phase. If you are to do any loading phase. If you are to do any loading phase. If you are supplementing with five grams a day and supplementing with five grams a day and supplementing with five grams a day and you've been doing it for a month, your you've been doing it for a month, your you've been doing it for a month, your muscle stores are saturated until you muscle stores are saturated until you muscle stores are saturated until you exercise and you get that five grams in exercise and you get that five grams in exercise and you get that five grams in again. They're saturated, right? So, again. They're saturated, right? So, again. They're saturated, right? So, they keep they're they're already that they keep they're they're already that they keep they're they're already that five grams a day is keeping them five grams a day is keeping them five grams a day is keeping them saturated. And that's why I said your saturated. And that's why I said your saturated. And that's why I said your muscles are really hungry and greedy. muscles are really hungry and greedy. muscles are really hungry and greedy. They're wanting that five grams. They're They're wanting that five grams. They're They're wanting that five grams. They're wanting that five grams. And that's wanting that five grams. And that's wanting that five grams. And that's about what it takes daily to saturate about what it takes daily to saturate about what it takes daily to saturate them. However, if you're starting from them. However, if you're starting from them. However, if you're starting from ground zero where you've never taken ground zero where you've never taken ground zero where you've never taken creatine, it's going to take four weeks creatine, it's going to take four weeks creatine, it's going to take four weeks to really get the effects. Otherwise, to really get the effects. Otherwise, to really get the effects. Otherwise, yeah, you'll have to get higher doses. yeah, you'll have to get higher doses. yeah, you'll have to get higher doses. are not going to be saturated after 5 g. are not going to be saturated after 5 g. are not going to be saturated after 5 g. >> So, some people might have tried >> So, some people might have tried >> So, some people might have tried creatine for a week, have not felt any creatine for a week, have not felt any creatine for a week, have not felt any effect, and given up. effect, and given up. effect, and given up. >> That's a good that's actually a really >> That's a good that's actually a really >> That's a good that's actually a really good point. Yeah, it's about a good point. Yeah, it's about a good point. Yeah, it's about a month-long experiment. I would say close month-long experiment. I would say close month-long experiment. I would say close to four weeks. I think some people can to four weeks. I think some people can to four weeks. I think some people can saturate it at 3 weeks, but it all saturate it at 3 weeks, but it all saturate it at 3 weeks, but it all depends body size and all that. So, four depends body size and all that. So, four depends body size and all that. So, four weeks is a good experiment time and five weeks is a good experiment time and five weeks is a good experiment time and five grams is a good dose to start with. If grams is a good dose to start with. If grams is a good dose to start with. If five grams a day actually help makes you five grams a day actually help makes you five grams a day actually help makes you more bloated and nauseous, cut that down more bloated and nauseous, cut that down more bloated and nauseous, cut that down to 2 and 1 half and 2 and 1/2 grams so to 2 and 1 half and 2 and 1/2 grams so to 2 and 1 half and 2 and 1/2 grams so that you split the doses. If you split that you split the doses. If you split that you split the doses. If you split the doses, if you take it with food, the doses, if you take it with food, the doses, if you take it with food, particularly carbohydrates, it seems to particularly carbohydrates, it seems to particularly carbohydrates, it seems to help negate some of the bloating and help negate some of the bloating and help negate some of the bloating and nausea and negative effects people feel. nausea and negative effects people feel. nausea and negative effects people feel. And obviously, if you're not working And obviously, if you're not working And obviously, if you're not working out, you know, creatine is not going to out, you know, creatine is not going to out, you know, creatine is not going to like grow your muscles. You have to put like grow your muscles. You have to put like grow your muscles. You have to put in the work. You have to put in the in the work. You have to put in the in the work. You have to put in the effort. It's what it's doing is it's effort. It's what it's doing is it's effort. It's what it's doing is it's helping your muscles, you know, grow and helping your muscles, you know, grow and helping your muscles, you know, grow and give you the energy to to do more give you the energy to to do more give you the energy to to do more training volume so that they can grow training volume so that they can grow training volume so that they can grow bigger and also so that you can be bigger and also so that you can be bigger and also so that you can be stronger. If you're traveling and stronger. If you're traveling and stronger. If you're traveling and stressed and all those things, yes, stressed and all those things, yes, stressed and all those things, yes, creatine is good for the brain. I was creatine is good for the brain. I was creatine is good for the brain. I was seeing I think it was James Smith did a seeing I think it was James Smith did a seeing I think it was James Smith did a video about different creatine video about different creatine video about different creatine percentages in the creatine products we percentages in the creatine products we percentages in the creatine products we drink and um or eat or consume and he drink and um or eat or consume and he drink and um or eat or consume and he looked at creatine gummies and found looked at creatine gummies and found looked at creatine gummies and found that some of the creatine gummies don't that some of the creatine gummies don't that some of the creatine gummies don't even have any creatine in them at all. even have any creatine in them at all. even have any creatine in them at all. And it was quite shocking because you And it was quite shocking because you And it was quite shocking because you just assume that if it says creatine just assume that if it says creatine just assume that if it says creatine there's going to be creatine in there. there's going to be creatine in there. there's going to be creatine in there. >> This goes back to the whole problem >> This goes back to the whole problem >> This goes back to the whole problem where supplements are not regulated and where supplements are not regulated and where supplements are not regulated and so you never really know what you're so you never really know what you're so you never really know what you're getting and you have to have third party getting and you have to have third party getting and you have to have third party testing and go to a quality brand. testing and go to a quality brand. testing and go to a quality brand. Gummies in general. So, there was a Gummies in general. So, there was a Gummies in general. So, there was a study that was published not long ago. study that was published not long ago. study that was published not long ago. It was a consumer study that was done It was a consumer study that was done It was a consumer study that was done where people went and got a lot of where people went and got a lot of where people went and got a lot of different creatine gummies off the shelf different creatine gummies off the shelf different creatine gummies off the shelf and then measured how much creatine was and then measured how much creatine was and then measured how much creatine was in them. And essentially almost all of in them. And essentially almost all of in them. And essentially almost all of them had none. And I've talked to some them had none. And I've talked to some them had none. And I've talked to some supplement manufacturers and their supplement manufacturers and their supplement manufacturers and their basically their statement was it's basically their statement was it's basically their statement was it's really hard to get active ingredients in really hard to get active ingredients in really hard to get active ingredients in gummy in general, not even just creatine gummy in general, not even just creatine gummy in general, not even just creatine in general. But the other thing I did in general. But the other thing I did in general. But the other thing I did want to mention with creatine is that want to mention with creatine is that want to mention with creatine is that you do want to make sure it's NSF you do want to make sure it's NSF you do want to make sure it's NSF certified. That's a really important certified. That's a really important certified. That's a really important thing because there are contaminants thing because there are contaminants thing because there are contaminants that are even produced in the processing that are even produced in the processing that are even produced in the processing of creatine and creatine monohydrate. of creatine and creatine monohydrate. of creatine and creatine monohydrate. And so you want to make sure that you're And so you want to make sure that you're And so you want to make sure that you're not getting those contaminants which can not getting those contaminants which can not getting those contaminants which can be harmful. And some of them are like be harmful. And some of them are like be harmful. And some of them are like lead for example, but even some other lead for example, but even some other lead for example, but even some other compounds that are formed. And so you compounds that are formed. And so you compounds that are formed. And so you want NSF certification. And that's want NSF certification. And that's want NSF certification. And that's always what I look for when I'm buying a always what I look for when I'm buying a always what I look for when I'm buying a creatine supplement is NSF certification creatine supplement is NSF certification creatine supplement is NSF certification or any supplement. I really like to have or any supplement. I really like to have or any supplement. I really like to have all supplements NSF certified because all supplements NSF certified because all supplements NSF certified because that really means they've one looked at that really means they've one looked at that really means they've one looked at contaminants and two it's got that contaminants and two it's got that contaminants and two it's got that active ingredient in there and that's active ingredient in there and that's active ingredient in there and that's really what you want. really what you want. really what you want. >> And the NSF certification is just a >> And the NSF certification is just a >> And the NSF certification is just a little logo on the side of the tub here little logo on the side of the tub here little logo on the side of the tub here that says NSF certified sports. that says NSF certified sports. that says NSF certified sports. >> That's it. Yeah. And it's all on >> That's it. Yeah. And it's all on >> That's it. Yeah. And it's all on websites, too, if you buy online. Yeah. websites, too, if you buy online. Yeah. websites, too, if you buy online. Yeah. >> Okay. So, I've got one challenge for >> Okay. So, I've got one challenge for >> Okay. So, I've got one challenge for you. If you had to pick five supplements you. If you had to pick five supplements you. If you had to pick five supplements for me to take, assuming that I am for me to take, assuming that I am for me to take, assuming that I am male and female. male and female. male and female. >> Okay. >> Okay. >> Okay. >> Okay. So, it's neither gender. Um, and >> Okay. So, it's neither gender. Um, and >> Okay. So, it's neither gender. Um, and it can be things that are either it can be things that are either it can be things that are either currently in my cupboard or not. What's currently in my cupboard or not. What's currently in my cupboard or not. What's the top five? And ideally, give me them the top five? And ideally, give me them the top five? And ideally, give me them in order if you can, in order of in order if you can, in order of in order if you can, in order of importance. importance. importance. >> Fish oil >> Fish oil >> Fish oil >> number one. >> number one. >> number one. >> Number one, >> Number one, >> Number one, vitamin D. vitamin D. vitamin D. Multivitamin. Multivitamin. Multivitamin. All three very very strong evidence that All three very very strong evidence that All three very very strong evidence that you're going to slow aging, you're going you're going to slow aging, you're going you're going to slow aging, you're going to improve your brain function, lower to improve your brain function, lower to improve your brain function, lower disease risk, live longer, and creatine disease risk, live longer, and creatine disease risk, live longer, and creatine is going to be there. is going to be there. is going to be there. >> So that's one, two, three, four. >> So that's one, two, three, four. >> So that's one, two, three, four. >> And then the last one is magnesium. >> And then the last one is magnesium. >> And then the last one is magnesium. Magnesium would be I mean it might be Magnesium would be I mean it might be Magnesium would be I mean it might be number four and creatine number five number four and creatine number five number four and creatine number five actually. actually. actually. >> Really? >> Really? >> Really? >> Yeah. Um >> Yeah. Um >> Yeah. Um >> you sure? >> you sure? >> you sure? >> What is magnesium doing for me? >> What is magnesium doing for me? >> What is magnesium doing for me? >> Magnesium is running. It's important for >> Magnesium is running. It's important for >> Magnesium is running. It's important for 300 different enzymes in your body. It's 300 different enzymes in your body. It's 300 different enzymes in your body. It's important to repair damage to your DNA important to repair damage to your DNA important to repair damage to your DNA that's being done all the time. It's that's being done all the time. It's that's being done all the time. It's being done from the iron that you're being done from the iron that you're being done from the iron that you're taking. Um, it's being done from normal taking. Um, it's being done from normal taking. Um, it's being done from normal metabolism, normal immune activation, metabolism, normal immune activation, metabolism, normal immune activation, but when you're in a state where you but when you're in a state where you but when you're in a state where you have you're, you know, not eating a good have you're, you know, not eating a good have you're, you know, not eating a good diet or you're not getting enough sleep, diet or you're not getting enough sleep, diet or you're not getting enough sleep, magnesium is really important to repair magnesium is really important to repair magnesium is really important to repair that damage. And that's why studies have that damage. And that's why studies have that damage. And that's why studies have shown that magnesium is really important shown that magnesium is really important shown that magnesium is really important for preventing cancer. And it also helps for preventing cancer. And it also helps for preventing cancer. And it also helps with sleep. It's really good for sleep. with sleep. It's really good for sleep. with sleep. It's really good for sleep. But more importantly, 50% of the But more importantly, 50% of the But more importantly, 50% of the population doesn't get enough magnesium. population doesn't get enough magnesium. population doesn't get enough magnesium. And I bet you're probably one of those And I bet you're probably one of those And I bet you're probably one of those people because most of us are. Do you people because most of us are. Do you people because most of us are. Do you eat a lot of dark leafy greens or eat a lot of dark leafy greens or eat a lot of dark leafy greens or almonds? almonds? almonds? You're supposed to be getting 400 about You're supposed to be getting 400 about You're supposed to be getting 400 about 350 to 400 milligrams a day. Are you 350 to 400 milligrams a day. Are you 350 to 400 milligrams a day. Are you physically active? Yeah. You're sweating physically active? Yeah. You're sweating physically active? Yeah. You're sweating magnesium out. Let's make it six magnesium out. Let's make it six magnesium out. Let's make it six supplements. So, there's a new supplements. So, there's a new supplements. So, there's a new supplement uriththn that I'm pretty supplement uriththn that I'm pretty supplement uriththn that I'm pretty excited about. The other thing I take excited about. The other thing I take excited about. The other thing I take that's really important is that I don't that's really important is that I don't that's really important is that I don't necessarily see here. necessarily see here. necessarily see here. >> What's it called? >> What's it called? >> What's it called? >> Um, so curcumin. All those supplements >> Um, so curcumin. All those supplements >> Um, so curcumin. All those supplements you've mentioned, the first one which I you've mentioned, the first one which I you've mentioned, the first one which I can't say and the second one cumin, we can't say and the second one cumin, we can't say and the second one cumin, we have on the table in the studio. So, have on the table in the studio. So, have on the table in the studio. So, let's get back into the studio and we'll let's get back into the studio and we'll let's get back into the studio and we'll pick up from there. pick up from there. pick up from there. >> Steve, what are you doing? >> Steve, what are you doing? >> Steve, what are you doing? >> Uh, just making myself a delicious >> Uh, just making myself a delicious >> Uh, just making myself a delicious coffee coffee coffee >> from the freezer. >> from the freezer. >> from the freezer. >> From the freezer? Have you not heard >> From the freezer? Have you not heard >> From the freezer? Have you not heard about Compier? about Compier? about Compier? >> No. >> No. >> No. >> Oh my gosh, this is going to change your >> Oh my gosh, this is going to change your >> Oh my gosh, this is going to change your life. A couple of months ago, the life. A couple of months ago, the life. A couple of months ago, the founder of this business called Matt founder of this business called Matt founder of this business called Matt sent a big shipment of this coffee to sent a big shipment of this coffee to sent a big shipment of this coffee to our office in London. What most people our office in London. What most people our office in London. What most people don't know is that the processing of don't know is that the processing of don't know is that the processing of coffee takes out a lot of the taste. So coffee takes out a lot of the taste. So coffee takes out a lot of the taste. So what they do is they flash freeze it at what they do is they flash freeze it at what they do is they flash freeze it at the optimal moment when it's most tasty the optimal moment when it's most tasty the optimal moment when it's most tasty and they send you in the post the coffee and they send you in the post the coffee and they send you in the post the coffee in these little frozen ice cubes. Now in these little frozen ice cubes. Now in these little frozen ice cubes. Now Max sent a big shipment to my office. I Max sent a big shipment to my office. I Max sent a big shipment to my office. I moved it to the kitchen. I said to the moved it to the kitchen. I said to the moved it to the kitchen. I said to the team, "Knock yourselves out." And then I team, "Knock yourselves out." And then I team, "Knock yourselves out." And then I saw so many messages in our Slack saw so many messages in our Slack saw so many messages in our Slack channel of people going, "Oh my god, channel of people going, "Oh my god, channel of people going, "Oh my god, what the hell is that? It's so what the hell is that? It's so what the hell is that? It's so delicious." All I have to do is pop it delicious." All I have to do is pop it delicious." All I have to do is pop it out in the morning using the little out in the morning using the little out in the morning using the little button on the back of this thing. I pour button on the back of this thing. I pour button on the back of this thing. I pour my hot water in and I mix it and that is my hot water in and I mix it and that is my hot water in and I mix it and that is done. You can get $30 off your first done. You can get $30 off your first done. You can get $30 off your first order of Cometier coffee if you go to order of Cometier coffee if you go to order of Cometier coffee if you go to cometier.com/stephven. cometier.com/stephven. cometier.com/stephven. Try it and please Instagram DM me, Try it and please Instagram DM me, Try it and please Instagram DM me, LinkedIn me and let me know if you love LinkedIn me and let me know if you love LinkedIn me and let me know if you love it as much as I do. You know, every once it as much as I do. You know, every once it as much as I do. You know, every once in a while you come across a product in a while you come across a product in a while you come across a product that has such a huge impact on your life that has such a huge impact on your life that has such a huge impact on your life that you'd probably describe it as a that you'd probably describe it as a that you'd probably describe it as a gamecher. And I would say for about 35 gamecher. And I would say for about 35 gamecher. And I would say for about 35 to 40% of my team, they would currently to 40% of my team, they would currently to 40% of my team, they would currently describe this product that I have in describe this product that I have in describe this product that I have in front of me called Ketone IQ, which you front of me called Ketone IQ, which you front of me called Ketone IQ, which you can get at ketone.com can get at ketone.com can get at ketone.com as a game changer. But the reason I as a game changer. But the reason I as a game changer. But the reason I became a co-owner of this company and became a co-owner of this company and became a co-owner of this company and the reason why they they now are a the reason why they they now are a the reason why they they now are a sponsor of this podcast is because one sponsor of this podcast is because one sponsor of this podcast is because one day when I came to work, there was a box day when I came to work, there was a box day when I came to work, there was a box of this stuff sat on my desk. I had no of this stuff sat on my desk. I had no of this stuff sat on my desk. I had no idea what it was. Lily in my team says idea what it was. Lily in my team says idea what it was. Lily in my team says that this company have been in touch. So that this company have been in touch. So that this company have been in touch. So I went upstairs, tried it, and quite I went upstairs, tried it, and quite I went upstairs, tried it, and quite frankly, the rest is history. in terms frankly, the rest is history. in terms frankly, the rest is history. in terms of my focus, my energy levels, how I of my focus, my energy levels, how I of my focus, my energy levels, how I feel, how I work, how productive I am. feel, how I work, how productive I am. feel, how I work, how productive I am. Game changer. So, if you want to give it Game changer. So, if you want to give it Game changer. So, if you want to give it a try, visit ketone.com/stephven a try, visit ketone.com/stephven a try, visit ketone.com/stephven for 30% off. You'll also get a free gift for 30% off. You'll also get a free gift for 30% off. You'll also get a free gift with your second shipment. And now you with your second shipment. And now you with your second shipment. And now you can find Keton IQ at Target stores can find Keton IQ at Target stores can find Keton IQ at Target stores across the United States, where your across the United States, where your across the United States, where your first shot is completely free of charge. first shot is completely free of charge. first shot is completely free of charge. Make sure you keep what I'm about to say Make sure you keep what I'm about to say Make sure you keep what I'm about to say to yourself. I'm inviting 10,000 of you to yourself. I'm inviting 10,000 of you to yourself. I'm inviting 10,000 of you to come even deeper into the diary of a to come even deeper into the diary of a to come even deeper into the diary of a CEO. Welcome to my inner circle. This is CEO. Welcome to my inner circle. This is CEO. Welcome to my inner circle. This is a brand new private community that I'm a brand new private community that I'm a brand new private community that I'm launching to the world. We have so many launching to the world. We have so many launching to the world. We have so many incredible things that happen that you incredible things that happen that you incredible things that happen that you are never shown. We have the briefs that are never shown. We have the briefs that are never shown. We have the briefs that are on my iPad when I'm recording the are on my iPad when I'm recording the are on my iPad when I'm recording the conversation. We have clips we've never conversation. We have clips we've never conversation. We have clips we've never released. We have behind the scenes released. We have behind the scenes released. We have behind the scenes conversations with the guests and also conversations with the guests and also conversations with the guests and also the episodes that we've never ever the episodes that we've never ever the episodes that we've never ever released. And so much more. In the released. And so much more. In the released. And so much more. In the circle, you'll have direct access to me. circle, you'll have direct access to me. circle, you'll have direct access to me. You can tell us what you want this show You can tell us what you want this show You can tell us what you want this show to be, who you want us to interview, and to be, who you want us to interview, and to be, who you want us to interview, and the types of conversations you would the types of conversations you would the types of conversations you would love us to have. But remember, for now, love us to have. But remember, for now, love us to have. But remember, for now, we're only inviting the first 10,000 we're only inviting the first 10,000 we're only inviting the first 10,000 people that join before it closes. So, people that join before it closes. So, people that join before it closes. So, if you want to join our private closed if you want to join our private closed if you want to join our private closed community, head to the link in the community, head to the link in the community, head to the link in the description below or go to description below or go to description below or go to daccircle.com. So, phytoal curcumin is another one that So, phytoal curcumin is another one that I supplement with. And let's just start I supplement with. And let's just start I supplement with. And let's just start with curcumin in general. Curcumin is with curcumin in general. Curcumin is with curcumin in general. Curcumin is found in the turmeric plant. It's found in the turmeric plant. It's found in the turmeric plant. It's something that is able to pretty something that is able to pretty something that is able to pretty robustly and I would say consistently robustly and I would say consistently robustly and I would say consistently lower inflammation. lower inflammation. lower inflammation. And it's doing it in a different way And it's doing it in a different way And it's doing it in a different way that like a NSAIDE like an ibuprofen that like a NSAIDE like an ibuprofen that like a NSAIDE like an ibuprofen would do it, right? And that is would do it, right? And that is would do it, right? And that is important because important because important because it's been shown if you take NSAIDE, it's been shown if you take NSAIDE, it's been shown if you take NSAIDE, right? So these non-steroidal right? So these non-steroidal right? So these non-steroidal anti-inflammatory drugs, something like anti-inflammatory drugs, something like anti-inflammatory drugs, something like ibuprofen ibuprofen ibuprofen around exercise, it can blunt the around exercise, it can blunt the around exercise, it can blunt the adaptations because it's basically adaptations because it's basically adaptations because it's basically lowering inflammation and and lowering inflammation and and lowering inflammation and and prostaglandins and things that are prostaglandins and things that are prostaglandins and things that are important to cause exercise adaptations. important to cause exercise adaptations. important to cause exercise adaptations. So curcumin doesn't hasn't been shown to So curcumin doesn't hasn't been shown to So curcumin doesn't hasn't been shown to do that but it has been shown to lower do that but it has been shown to lower do that but it has been shown to lower something called TNF alpha and that is a something called TNF alpha and that is a something called TNF alpha and that is a major inflammatory cytoine that is major inflammatory cytoine that is major inflammatory cytoine that is really really powerfully accelerating really really powerfully accelerating really really powerfully accelerating aging. In fact those epigenetic aging aging. In fact those epigenetic aging aging. In fact those epigenetic aging clocks that we talked about earlier one clocks that we talked about earlier one clocks that we talked about earlier one of the most powerful drugs that's able of the most powerful drugs that's able of the most powerful drugs that's able to slow them are TNF alpha inhibitors. to slow them are TNF alpha inhibitors. to slow them are TNF alpha inhibitors. So these are drugs that people take to So these are drugs that people take to So these are drugs that people take to inhibit TNF alpha. Certain people take inhibit TNF alpha. Certain people take inhibit TNF alpha. Certain people take them, like people with rheumatoid them, like people with rheumatoid them, like people with rheumatoid arthritis, they have a high level of arthritis, they have a high level of arthritis, they have a high level of inflammation. Their immune system is inflammation. Their immune system is inflammation. Their immune system is overactive. They're making a lot of it. overactive. They're making a lot of it. overactive. They're making a lot of it. Well, guess what? Those individuals Well, guess what? Those individuals Well, guess what? Those individuals taking TNF alpha inhibitors are like taking TNF alpha inhibitors are like taking TNF alpha inhibitors are like they have a 50% less likelihood of they have a 50% less likelihood of they have a 50% less likelihood of getting Alzheimer's disease than people. getting Alzheimer's disease than people. getting Alzheimer's disease than people. >> 50%. >> 50%. >> 50%. >> Mhm. Yes. So, I like it because curcumin >> Mhm. Yes. So, I like it because curcumin >> Mhm. Yes. So, I like it because curcumin is one of the most it is the is one of the most it is the is one of the most it is the na most naturally occurring dietary na most naturally occurring dietary na most naturally occurring dietary compound that I've seen data showing compound that I've seen data showing compound that I've seen data showing that it lowers TNF alpha. I haven't seen that it lowers TNF alpha. I haven't seen that it lowers TNF alpha. I haven't seen anything else that's naturally occurring anything else that's naturally occurring anything else that's naturally occurring that does it. This does it. It lowers it that does it. This does it. It lowers it that does it. This does it. It lowers it by quite a bit by almost five pogs per by quite a bit by almost five pogs per by quite a bit by almost five pogs per milliliter. Phytoal curcumin is the milliliter. Phytoal curcumin is the milliliter. Phytoal curcumin is the reason I take phytoal. It's kind of like reason I take phytoal. It's kind of like reason I take phytoal. It's kind of like a liposome but it's phytome. So, it's a liposome but it's phytome. So, it's a liposome but it's phytome. So, it's essentially just making the ingredient essentially just making the ingredient essentially just making the ingredient get into the cells better. It's more get into the cells better. It's more get into the cells better. It's more bioavailable bioavailable bioavailable >> because curcumin is easily metabolized >> because curcumin is easily metabolized >> because curcumin is easily metabolized quickly by the liver. It's a it's what's quickly by the liver. It's a it's what's quickly by the liver. It's a it's what's called a xeninoiotic. It's not a called a xeninoiotic. It's not a called a xeninoiotic. It's not a compound that's a vitamin or a mineral compound that's a vitamin or a mineral compound that's a vitamin or a mineral or something that the body body normally or something that the body body normally or something that the body body normally recognized. It's seen as a drug, a recognized. It's seen as a drug, a recognized. It's seen as a drug, a foreign drug, xeninoiotic, right? And so foreign drug, xeninoiotic, right? And so foreign drug, xeninoiotic, right? And so the liver gets rid of it quickly. The the liver gets rid of it quickly. The the liver gets rid of it quickly. The phytoal delivery of it kind of slows phytoal delivery of it kind of slows phytoal delivery of it kind of slows that whole process where it's not that whole process where it's not that whole process where it's not getting rid of so quickly. It's not getting rid of so quickly. It's not getting rid of so quickly. It's not being metabolized so readily. So that's being metabolized so readily. So that's being metabolized so readily. So that's why I take that. And also it's been why I take that. And also it's been why I take that. And also it's been shown to improve performance in people shown to improve performance in people shown to improve performance in people that are exercising again because it's that are exercising again because it's that are exercising again because it's reducing inflammation. Inflammation can reducing inflammation. Inflammation can reducing inflammation. Inflammation can be dampening for performance. be dampening for performance. be dampening for performance. >> And what else have we got here? >> And what else have we got here? >> And what else have we got here? >> The other supplement that I really want >> The other supplement that I really want >> The other supplement that I really want to talk about is the uraliththan A. And to talk about is the uraliththan A. And to talk about is the uraliththan A. And as I mentioned, this is a compound as I mentioned, this is a compound as I mentioned, this is a compound that's usually generated in the gut by that's usually generated in the gut by that's usually generated in the gut by the bacteria in your gut. It's something the bacteria in your gut. It's something the bacteria in your gut. It's something that we can get from our diet. So if we that we can get from our diet. So if we that we can get from our diet. So if we eat things like pomegranate, pomegranate eat things like pomegranate, pomegranate eat things like pomegranate, pomegranate has a type of polyphenol in it called has a type of polyphenol in it called has a type of polyphenol in it called elagitanins. elagitanins. elagitanins. >> I've never heard about this before. >> I've never heard about this before. >> I've never heard about this before. >> Okay, listen to this. This is this is >> Okay, listen to this. This is this is >> Okay, listen to this. This is this is like you got to try this supplement. like you got to try this supplement. like you got to try this supplement. Uthin A again, it's made from eating Uthin A again, it's made from eating Uthin A again, it's made from eating things like pomegranate. However, 50% of things like pomegranate. However, 50% of things like pomegranate. However, 50% of the population doesn't have the right the population doesn't have the right the population doesn't have the right bacteria to make it. So you're kind of bacteria to make it. So you're kind of bacteria to make it. So you're kind of like a to a coin toss if you eat like a to a coin toss if you eat like a to a coin toss if you eat pomegranate. Am I going to be the person pomegranate. Am I going to be the person pomegranate. Am I going to be the person that can make uriththna or am I not? that can make uriththna or am I not? that can make uriththna or am I not? Right? So there was a company that did Right? So there was a company that did Right? So there was a company that did out of Switzerland these stud a lot of out of Switzerland these stud a lot of out of Switzerland these stud a lot of these early studies were done in these early studies were done in these early studies were done in Switzerland and they ended up making Switzerland and they ended up making Switzerland and they ended up making uriththn and then testing you know doing uriththn and then testing you know doing uriththn and then testing you know doing clinical studies doing animal studies clinical studies doing animal studies clinical studies doing animal studies first and then clinical studies to test first and then clinical studies to test first and then clinical studies to test you know what is uroliththna doing. So you know what is uroliththna doing. So you know what is uroliththna doing. So what is it? It is a compound that is what is it? It is a compound that is what is it? It is a compound that is able to basically get rid of damaged able to basically get rid of damaged able to basically get rid of damaged mitochondria. So it's called mphagy. mitochondria. So it's called mphagy. mitochondria. So it's called mphagy. You've probably heard of autophagy. you You've probably heard of autophagy. you You've probably heard of autophagy. you know getting clearing out your all the know getting clearing out your all the know getting clearing out your all the gunk and the trash from your cells gunk and the trash from your cells gunk and the trash from your cells making them rejuvenating rejuvenating making them rejuvenating rejuvenating making them rejuvenating rejuvenating them right them right them right >> which is associated with fasting. >> which is associated with fasting. >> which is associated with fasting. >> Fasting activates autophagy. Fasting >> Fasting activates autophagy. Fasting >> Fasting activates autophagy. Fasting activates mphagy which is specifically activates mphagy which is specifically activates mphagy which is specifically just clearing out damaged mitochondria just clearing out damaged mitochondria just clearing out damaged mitochondria or pieces of damaged mitochondria. or pieces of damaged mitochondria. or pieces of damaged mitochondria. Autophagy is essentially you have a Autophagy is essentially you have a Autophagy is essentially you have a whole cell whole cell whole cell >> and within that cell you have a lot of >> and within that cell you have a lot of >> and within that cell you have a lot of different organels they're called. So different organels they're called. So different organels they're called. So mitochondria being one and so autophagy mitochondria being one and so autophagy mitochondria being one and so autophagy kind of helps clear out all the stuff kind of helps clear out all the stuff kind of helps clear out all the stuff inside of the cell. Mphagy is very inside of the cell. Mphagy is very inside of the cell. Mphagy is very specific to just the mitochondria within specific to just the mitochondria within specific to just the mitochondria within the cell. Those mitochondria get older the cell. Those mitochondria get older the cell. Those mitochondria get older and they don't have a really good repair and they don't have a really good repair and they don't have a really good repair process and so they accumulate damage process and so they accumulate damage process and so they accumulate damage and as they get older you're you're not and as they get older you're you're not and as they get older you're you're not going to be making energy as well. going to be making energy as well. going to be making energy as well. You're not going to be using energy as You're not going to be using energy as You're not going to be using energy as well. It's going to affect all the cell well. It's going to affect all the cell well. It's going to affect all the cell function because energy is at the core function because energy is at the core function because energy is at the core of everything, right? So mitochondrial of everything, right? So mitochondrial of everything, right? So mitochondrial health is at the core of all health health is at the core of all health health is at the core of all health basically. This compound very robustly basically. This compound very robustly basically. This compound very robustly induces mphagy. And so um there have induces mphagy. And so um there have induces mphagy. And so um there have been of course many animal studies that been of course many animal studies that been of course many animal studies that were done preclinally before clinical were done preclinally before clinical were done preclinally before clinical studies were done. Animal studies were studies were done. Animal studies were studies were done. Animal studies were exciting. I mean mice that were given exciting. I mean mice that were given exciting. I mean mice that were given old mice that were given uraliththna old mice that were given uraliththna old mice that were given uraliththna were able to like rejuvenate you know were able to like rejuvenate you know were able to like rejuvenate you know tissues but also 20% life extension was tissues but also 20% life extension was tissues but also 20% life extension was found in these mice given uralithn. 20% found in these mice given uralithn. 20% found in these mice given uralithn. 20% is pretty big for a mouse mouse study. is pretty big for a mouse mouse study. is pretty big for a mouse mouse study. All right, but we're not mice. So, let's All right, but we're not mice. So, let's All right, but we're not mice. So, let's talk about humans and why I'm actually talk about humans and why I'm actually talk about humans and why I'm actually excited about it. For one, urthan A and excited about it. For one, urthan A and excited about it. For one, urthan A and mphagy was shown to be activated in mphagy was shown to be activated in mphagy was shown to be activated in humans taking it. So, they took muscle humans taking it. So, they took muscle humans taking it. So, they took muscle biopsies and found that in fact mphagy biopsies and found that in fact mphagy biopsies and found that in fact mphagy was activated. It's also recently been was activated. It's also recently been was activated. It's also recently been shown that this uriththnan A is able to shown that this uriththnan A is able to shown that this uriththnan A is able to to basically rejuvenate the immune to basically rejuvenate the immune to basically rejuvenate the immune system. So older adults were given a system. So older adults were given a system. So older adults were given a thousand milligrams a day and it it thousand milligrams a day and it it thousand milligrams a day and it it basically as we age our immune system basically as we age our immune system basically as we age our immune system ages our te- cells aren't fighting off ages our te- cells aren't fighting off ages our te- cells aren't fighting off pathogens as well and it increased the pathogens as well and it increased the pathogens as well and it increased the number of a very specific type of immune number of a very specific type of immune number of a very specific type of immune cell that decreases with age called CD8 cell that decreases with age called CD8 cell that decreases with age called CD8 positive tea cells. Those were positive tea cells. Those were positive tea cells. Those were increased. That's very important because increased. That's very important because increased. That's very important because you're able to fight off infection you're able to fight off infection you're able to fight off infection better. And then it also increased a better. And then it also increased a better. And then it also increased a kind of immune cell that's able to kill kind of immune cell that's able to kill kind of immune cell that's able to kill cancer cells and also kill viruses and cancer cells and also kill viruses and cancer cells and also kill viruses and pathogens. it's called natural natural pathogens. it's called natural natural pathogens. it's called natural natural killer cells. Um so those cells killer cells. Um so those cells killer cells. Um so those cells increased as well with the uriththan a increased as well with the uriththan a increased as well with the uriththan a and it also decreased markers of like and it also decreased markers of like and it also decreased markers of like scinsessence. So this is basically when scinsessence. So this is basically when scinsessence. So this is basically when a cell is still alive but it's not a cell is still alive but it's not a cell is still alive but it's not functioning it's basically like it's functioning it's basically like it's functioning it's basically like it's dead but not only is it not dead and not dead but not only is it not dead and not dead but not only is it not dead and not functioning it's secretreting functioning it's secretreting functioning it's secretreting inflammatory cytoines accelerating inflammatory cytoines accelerating inflammatory cytoines accelerating aging. I know it's complicated. So the aging. I know it's complicated. So the aging. I know it's complicated. So the study showed that it was basically able study showed that it was basically able study showed that it was basically able to re rejuvenate the immune system in to re rejuvenate the immune system in to re rejuvenate the immune system in older adults younger adults that have older adults younger adults that have older adults younger adults that have taken it. So, there's been studies taken it. So, there's been studies taken it. So, there's been studies showing that untrained athletes showing that untrained athletes showing that untrained athletes supplementing with 1,000 milligrams a supplementing with 1,000 milligrams a supplementing with 1,000 milligrams a day were able to improve their V2 max um day were able to improve their V2 max um day were able to improve their V2 max um 10% more than just exercise alone. So, 10% more than just exercise alone. So, 10% more than just exercise alone. So, if they exercise and took uriththan A, if they exercise and took uriththan A, if they exercise and took uriththan A, their V2 max went up 10% compared to the their V2 max went up 10% compared to the their V2 max went up 10% compared to the exercise alone group. Wow. exercise alone group. Wow. exercise alone group. Wow. >> If they were Yes. If they were trained >> If they were Yes. If they were trained >> If they were Yes. If they were trained athletes, it only went up 5% because athletes, it only went up 5% because athletes, it only went up 5% because trained athletes already are doing a trained athletes already are doing a trained athletes already are doing a lot, right? So, you always get a bigger lot, right? So, you always get a bigger lot, right? So, you always get a bigger increase in B2 max if you have an increase in B2 max if you have an increase in B2 max if you have an untrained athlete. Same with obese untrained athlete. Same with obese untrained athlete. Same with obese people. people. people. And on top of that, so again, energy, And on top of that, so again, energy, And on top of that, so again, energy, it's you're clearing out damaged it's you're clearing out damaged it's you're clearing out damaged mitochondria. If you combine it with mitochondria. If you combine it with mitochondria. If you combine it with exercise, exercise causes you to make exercise, exercise causes you to make exercise, exercise causes you to make new mitochondria. So the way I look at new mitochondria. So the way I look at new mitochondria. So the way I look at it, Stephen, is a rejuvenation of all it, Stephen, is a rejuvenation of all it, Stephen, is a rejuvenation of all your mitochondria within your cells, your mitochondria within your cells, your mitochondria within your cells, whether we're talking about your muscle whether we're talking about your muscle whether we're talking about your muscle cells or your immune cells. I think it's cells or your immune cells. I think it's cells or your immune cells. I think it's probably happening in the brain as well. probably happening in the brain as well. probably happening in the brain as well. So it's been shown to increase muscle So it's been shown to increase muscle So it's been shown to increase muscle strength in older adults. So, their strength in older adults. So, their strength in older adults. So, their hamstring strength improved by like 10 hamstring strength improved by like 10 hamstring strength improved by like 10 to 12% after supplement supplementing to 12% after supplement supplementing to 12% after supplement supplementing versus just exercise alone. I think it's versus just exercise alone. I think it's versus just exercise alone. I think it's a supplement that's important for aging a supplement that's important for aging a supplement that's important for aging because it's affecting mitochondria and because it's affecting mitochondria and because it's affecting mitochondria and pretty much everything relies on pretty much everything relies on pretty much everything relies on mitochondria. mitochondria. mitochondria. >> And you can buy this in a normal shop on >> And you can buy this in a normal shop on >> And you can buy this in a normal shop on the high street. the high street. the high street. >> You cannot buy it in a normal shop. You >> You cannot buy it in a normal shop. You >> You cannot buy it in a normal shop. You can buy it online. It's not cheap, can buy it online. It's not cheap, can buy it online. It's not cheap, unfortunately. Uh that's the other unfortunately. Uh that's the other unfortunately. Uh that's the other thing. So, pomegranate itself is the thing. So, pomegranate itself is the thing. So, pomegranate itself is the next best thing for people. And there next best thing for people. And there next best thing for people. And there are studies showing that people that are studies showing that people that are studies showing that people that take pomegranate juice before they take pomegranate juice before they take pomegranate juice before they exercise they and over over the course exercise they and over over the course exercise they and over over the course of several weeks can actually increase of several weeks can actually increase of several weeks can actually increase their V2 max by up to 17%. This is their V2 max by up to 17%. This is their V2 max by up to 17%. This is analysis of multiple studies showing analysis of multiple studies showing analysis of multiple studies showing that. So again I think it's all coming that. So again I think it's all coming that. So again I think it's all coming down to the uriththna and it's a new down to the uriththna and it's a new down to the uriththna and it's a new supplement that I'm I've been supplement that I'm I've been supplement that I'm I've been experimenting with. Again the immune experimenting with. Again the immune experimenting with. Again the immune system effects. I think I'm not getting system effects. I think I'm not getting system effects. I think I'm not getting sick but I'm doing the creatine. I'm sick but I'm doing the creatine. I'm sick but I'm doing the creatine. I'm doing the uriththna and I'm doing doing the uriththna and I'm doing doing the uriththna and I'm doing glutamine. glutamine. glutamine. >> So glutamine is the last one. What what >> So glutamine is the last one. What what >> So glutamine is the last one. What what is that? Well, you probably heard of is that? Well, you probably heard of is that? Well, you probably heard of glutamine as an amino acid, right? It's glutamine as an amino acid, right? It's glutamine as an amino acid, right? It's so much more. It's so much more. So, so much more. It's so much more. So, so much more. It's so much more. So, glutamine is something that it is an glutamine is something that it is an glutamine is something that it is an amino acid, but it gets converted into amino acid, but it gets converted into amino acid, but it gets converted into and metabolized to many different and metabolized to many different and metabolized to many different things. So, one, it can be an amino things. So, one, it can be an amino things. So, one, it can be an amino acid. Two, it can form something called acid. Two, it can form something called acid. Two, it can form something called glutarate, which is used by your cells glutarate, which is used by your cells glutarate, which is used by your cells for energy. Mitochondria love it. Or it for energy. Mitochondria love it. Or it for energy. Mitochondria love it. Or it can be converted into that can be converted into that can be converted into that neurotransmitter that we were talking neurotransmitter that we were talking neurotransmitter that we were talking about, right? Glutamate. So, it's really about, right? Glutamate. So, it's really about, right? Glutamate. So, it's really something that can be used for many something that can be used for many something that can be used for many things. I supplement with it because I things. I supplement with it because I things. I supplement with it because I came across some studies in the past came across some studies in the past came across some studies in the past couple of years where endurance couple of years where endurance couple of years where endurance athletes, so these are I'm not an athletes, so these are I'm not an athletes, so these are I'm not an endurance athlete, but endurance endurance athlete, but endurance endurance athlete, but endurance athletes are very prone to respiratory athletes are very prone to respiratory athletes are very prone to respiratory illness because they're really just illness because they're really just illness because they're really just going hard, right? And their im your going hard, right? And their im your going hard, right? And their im your immune system kind of takes a takes it immune system kind of takes a takes it immune system kind of takes a takes it takes attacks on your immune system. takes attacks on your immune system. takes attacks on your immune system. studies were showing that if those studies were showing that if those studies were showing that if those endurance ath athletes supplemented with endurance ath athletes supplemented with endurance ath athletes supplemented with glutamine, they didn't get sick as glutamine, they didn't get sick as glutamine, they didn't get sick as often. They were having fewer often. They were having fewer often. They were having fewer respiratory illnesses. And I remembered respiratory illnesses. And I remembered respiratory illnesses. And I remembered back to when I was a graduate student back to when I was a graduate student back to when I was a graduate student and I was doing research and I used and I was doing research and I used and I was doing research and I used glutamine. And I was doing glucose and glutamine. And I was doing glucose and glutamine. And I was doing glucose and glutamine and looking at immune cells glutamine and looking at immune cells glutamine and looking at immune cells and how I could make them active or what and how I could make them active or what and how I could make them active or what happens if I get rid of glucose or happens if I get rid of glucose or happens if I get rid of glucose or glutamine. And I remembered how much glutamine. And I remembered how much glutamine. And I remembered how much they love glutamine. They consume it. they love glutamine. They consume it. they love glutamine. They consume it. They're using it for energy. They're using it for energy. They're using it for energy. >> And it started to make sense to me. And >> And it started to make sense to me. And >> And it started to make sense to me. And this was during a period of time where, this was during a period of time where, this was during a period of time where, you know, again, mid-4s, your immune you know, again, mid-4s, your immune you know, again, mid-4s, your immune system is not going doing as well as it system is not going doing as well as it system is not going doing as well as it used to. I've got a had a young child used to. I've got a had a young child used to. I've got a had a young child that was bringing home all sorts of that was bringing home all sorts of that was bringing home all sorts of pathogens. And so, I started pathogens. And so, I started pathogens. And so, I started supplementing with glutamine. And it supplementing with glutamine. And it supplementing with glutamine. And it could be placebo, but again, I you know, could be placebo, but again, I you know, could be placebo, but again, I you know, the sickness bouts were going down. I the sickness bouts were going down. I the sickness bouts were going down. I wasn't getting sick as often. The other wasn't getting sick as often. The other wasn't getting sick as often. The other thing it's good for is the gut. And that thing it's good for is the gut. And that thing it's good for is the gut. And that is because glutamine can be glut uh is because glutamine can be glut uh is because glutamine can be glut uh converted into something called alpha converted into something called alpha converted into something called alpha ketoglutarate which is a important ketoglutarate which is a important ketoglutarate which is a important energy compound that the gut uses. And energy compound that the gut uses. And energy compound that the gut uses. And so there are studies showing that it's so there are studies showing that it's so there are studies showing that it's beneficial for gut health. I think beneficial for gut health. I think beneficial for gut health. I think that's what a lot of people think about that's what a lot of people think about that's what a lot of people think about when they take glutamine is their gut. when they take glutamine is their gut. when they take glutamine is their gut. I'm thinking about my immune system. But I'm thinking about my immune system. But I'm thinking about my immune system. But basically it's very easily used by the basically it's very easily used by the basically it's very easily used by the gut cells as energy and that really gut cells as energy and that really gut cells as energy and that really helps the gut heal. helps the gut heal. helps the gut heal. >> Okay. The other thing which I take >> Okay. The other thing which I take >> Okay. The other thing which I take almost daily. Sometimes I give myself almost daily. Sometimes I give myself almost daily. Sometimes I give myself the weekend off depending on how things the weekend off depending on how things the weekend off depending on how things are going, but almost daily are these are going, but almost daily are these are going, but almost daily are these ketone IQ shots which I am affiliated ketone IQ shots which I am affiliated ketone IQ shots which I am affiliated with. I I'm an investor in the company. with. I I'm an investor in the company. with. I I'm an investor in the company. Ketone shots, exogenous ketone shots. Ketone shots, exogenous ketone shots. Ketone shots, exogenous ketone shots. >> I take them also quite frequently, not >> I take them also quite frequently, not >> I take them also quite frequently, not daily. Um, you know, so what are they daily. Um, you know, so what are they daily. Um, you know, so what are they doing? There's different forms of them doing? There's different forms of them doing? There's different forms of them and why do I take them and I think let's and why do I take them and I think let's and why do I take them and I think let's talk about what I think people should talk about what I think people should talk about what I think people should realize if they are taking them. So, you realize if they are taking them. So, you realize if they are taking them. So, you know, there it's an it's it's know, there it's an it's it's know, there it's an it's it's essentially giving you that metabolic essentially giving you that metabolic essentially giving you that metabolic switch, right? It's getting getting your switch, right? It's getting getting your switch, right? It's getting getting your ketone levels up as if you were fasted. ketone levels up as if you were fasted. ketone levels up as if you were fasted. So you're you're elevating your beta So you're you're elevating your beta So you're you're elevating your beta hydroxybutyrate levels. That's the major hydroxybutyrate levels. That's the major hydroxybutyrate levels. That's the major circ circulating ketone. circ circulating ketone. circ circulating ketone. >> Beta hydroxybutyrate, >> Beta hydroxybutyrate, >> Beta hydroxybutyrate, >> BHB for short. >> BHB for short. >> BHB for short. >> Does that just mean ketone? >> Does that just mean ketone? >> Does that just mean ketone? >> It's a ketone. It's there are several >> It's a ketone. It's there are several >> It's a ketone. It's there are several ketones. Acid acetone is another ketone, ketones. Acid acetone is another ketone, ketones. Acid acetone is another ketone, but that beta hydroxybutyrate is the but that beta hydroxybutyrate is the but that beta hydroxybutyrate is the major one, right? So and and that is a major one, right? So and and that is a major one, right? So and and that is a major ketone that's in in your body when major ketone that's in in your body when major ketone that's in in your body when you're fasted. That's what you're you're fasted. That's what you're you're fasted. That's what you're making. And when you're taking these making. And when you're taking these making. And when you're taking these ketone IQs or other exogenous ketones is ketone IQs or other exogenous ketones is ketone IQs or other exogenous ketones is what you're going to get. So ketone IQ what you're going to get. So ketone IQ what you're going to get. So ketone IQ is got the precursor for the ketone. is got the precursor for the ketone. is got the precursor for the ketone. It's got 13 butane dial that in your It's got 13 butane dial that in your It's got 13 butane dial that in your liver gets converted into beta liver gets converted into beta liver gets converted into beta hydroxybutyrate. I take a ketone that hydroxybutyrate. I take a ketone that hydroxybutyrate. I take a ketone that has 13 butane dial but also it's has 13 butane dial but also it's has 13 butane dial but also it's asterified to the actual beta asterified to the actual beta asterified to the actual beta hydroxybutyrate. hydroxybutyrate. hydroxybutyrate. >> What does that mean? It means that it >> What does that mean? It means that it >> What does that mean? It means that it has both an immediate action, a fast has both an immediate action, a fast has both an immediate action, a fast action effect of having your ketones action effect of having your ketones action effect of having your ketones elevated, but it also has a tail end elevated, but it also has a tail end elevated, but it also has a tail end effect. So the 13 butane dial, if you effect. So the 13 butane dial, if you effect. So the 13 butane dial, if you take it, you have to wait for it to get take it, you have to wait for it to get take it, you have to wait for it to get to your liver. >> You have to Can I have one? >> You have to Can I have one? >> Yes. You have to wait. >> Yes. You have to wait. >> Yes. You have to wait. >> Oh, perfect. Okay. >> Wow, those taste better. M. >> Wow, those taste better. M. >> So, >> So, >> So, so the other ketone exogenous ketone is so the other ketone exogenous ketone is so the other ketone exogenous ketone is the beta hydroxybutysterified the beta hydroxybutysterified the beta hydroxybutysterified to the 13butin dial which just means to the 13butin dial which just means to the 13butin dial which just means it's going to have a fast acting effect it's going to have a fast acting effect it's going to have a fast acting effect but also a long-term effect. So you but also a long-term effect. So you but also a long-term effect. So you you'll get a little bit more elevation you'll get a little bit more elevation you'll get a little bit more elevation in your blood ketones from from the one in your blood ketones from from the one in your blood ketones from from the one that has the beta hydroxybutyrate to the that has the beta hydroxybutyrate to the that has the beta hydroxybutyrate to the 13bin dial. That said, 13bin dial. That said, 13bin dial. That said, >> the difference is I think from what I >> the difference is I think from what I >> the difference is I think from what I know and I don't know a ton is pricing. know and I don't know a ton is pricing. know and I don't know a ton is pricing. >> Yes, it's pricing but also again >> Yes, it's pricing but also again >> Yes, it's pricing but also again concentration. So, I mean, you know, concentration. So, I mean, you know, concentration. So, I mean, you know, you're going to get you're going to get you're going to get you're going to get you're going to get you're going to get a higher peak quicker and you're going a higher peak quicker and you're going a higher peak quicker and you're going to get higher levels of it with the one to get higher levels of it with the one to get higher levels of it with the one that's the the Oxford, you know, the that's the the Oxford, you know, the that's the the Oxford, you know, the Oxford ketone, I guess it's called, but Oxford ketone, I guess it's called, but Oxford ketone, I guess it's called, but the ketone IQ has 13 butane dial, which the ketone IQ has 13 butane dial, which the ketone IQ has 13 butane dial, which does get converted into beta does get converted into beta does get converted into beta hydroxybutyrate. hydroxybutyrate. hydroxybutyrate. >> This one I think cost costs a couple of >> This one I think cost costs a couple of >> This one I think cost costs a couple of dollars. And I have the Oxford one here dollars. And I have the Oxford one here dollars. And I have the Oxford one here as well, which I think is $30 a pop. So, as well, which I think is $30 a pop. So, as well, which I think is $30 a pop. So, it's quite expensive. it's quite expensive. it's quite expensive. The reason why this has been able to The reason why this has been able to The reason why this has been able to break into retail, especially across break into retail, especially across break into retail, especially across America, is just because it's more America, is just because it's more America, is just because it's more affordable for most people to be able to affordable for most people to be able to affordable for most people to be able to take spend a couple of dollars, take spend a couple of dollars, take spend a couple of dollars, >> right? The reason I take it is because I >> right? The reason I take it is because I >> right? The reason I take it is because I like the cognitive boost that I get from like the cognitive boost that I get from like the cognitive boost that I get from it. And I usually take it on occasions it. And I usually take it on occasions it. And I usually take it on occasions like this when I'm doing a show or I'm, like this when I'm doing a show or I'm, like this when I'm doing a show or I'm, you know, doing a presentation or I just you know, doing a presentation or I just you know, doing a presentation or I just I'm doing a lot of heavy research and I I'm doing a lot of heavy research and I I'm doing a lot of heavy research and I just need to be on because I get a just need to be on because I get a just need to be on because I get a cognitive boost from it. And that cognitive boost from it. And that cognitive boost from it. And that cognitive boost does come down to what I cognitive boost does come down to what I cognitive boost does come down to what I was talking about with why I like to was talking about with why I like to was talking about with why I like to fast. It's mimicking that, right? I have fast. It's mimicking that, right? I have fast. It's mimicking that, right? I have that beta hydroxybutyrate which is that beta hydroxybutyrate which is that beta hydroxybutyrate which is increasing GABA, that inhibitory increasing GABA, that inhibitory increasing GABA, that inhibitory neurotransmitter that's silencing down neurotransmitter that's silencing down neurotransmitter that's silencing down some of the anxiety in the back of the some of the anxiety in the back of the some of the anxiety in the back of the brain or the chatter and just helping me brain or the chatter and just helping me brain or the chatter and just helping me focus. And also it increases brain drive focus. And also it increases brain drive focus. And also it increases brain drive neurotrphic factor. So beta neurotrphic factor. So beta neurotrphic factor. So beta hydroxybutyrate is a signaling molecule. hydroxybutyrate is a signaling molecule. hydroxybutyrate is a signaling molecule. It's able to increase brain drive of It's able to increase brain drive of It's able to increase brain drive of neurotrophic factor in the brain that neurotrophic factor in the brain that neurotrophic factor in the brain that helps with learning, memory, brain helps with learning, memory, brain helps with learning, memory, brain aging. It's also been shown to lower aging. It's also been shown to lower aging. It's also been shown to lower oxidation. So, there's all sorts of oxidation. So, there's all sorts of oxidation. So, there's all sorts of reasons why I like to take it. For reasons why I like to take it. For reasons why I like to take it. For people that are fasting and they're people that are fasting and they're people that are fasting and they're wanting to burn fat, wanting to burn fat, wanting to burn fat, consider that if you take exogenous consider that if you take exogenous consider that if you take exogenous ketones, you stop you stop burning your ketones, you stop you stop burning your ketones, you stop you stop burning your own fat because your body thinks it's own fat because your body thinks it's own fat because your body thinks it's now got all it's got the ketones there, now got all it's got the ketones there, now got all it's got the ketones there, which is what the metabolism of fat is which is what the metabolism of fat is which is what the metabolism of fat is trying to do is produce ketones for trying to do is produce ketones for trying to do is produce ketones for energy. And so, it does shut down what's energy. And so, it does shut down what's energy. And so, it does shut down what's called lipolysis, which is basically called lipolysis, which is basically called lipolysis, which is basically breaking down fat. And so if you're breaking down fat. And so if you're breaking down fat. And so if you're doing fasting and you're doing it for doing fasting and you're doing it for doing fasting and you're doing it for reasons of fat loss, if you take an reasons of fat loss, if you take an reasons of fat loss, if you take an exogenous ketone during that period of exogenous ketone during that period of exogenous ketone during that period of time, it will transiently kind of shut time, it will transiently kind of shut time, it will transiently kind of shut down that process. So keep that in mind. down that process. So keep that in mind. down that process. So keep that in mind. It's one reason why I don't do it every It's one reason why I don't do it every It's one reason why I don't do it every day because I am looking for that effect day because I am looking for that effect day because I am looking for that effect for losing visceral fat in particular. for losing visceral fat in particular. for losing visceral fat in particular. >> That's a really interesting important >> That's a really interesting important >> That's a really interesting important point. point. point. >> It is >> It is >> It is >> that people don't talk about. >> that people don't talk about. >> that people don't talk about. >> Yeah, it's important and it's only going >> Yeah, it's important and it's only going >> Yeah, it's important and it's only going to last as long as the beta to last as long as the beta to last as long as the beta hydroxybutyrate lasts in your in your hydroxybutyrate lasts in your in your hydroxybutyrate lasts in your in your blood system. So, you know, maybe 3 blood system. So, you know, maybe 3 blood system. So, you know, maybe 3 hours max. hours max. hours max. >> What I noticed was when I was trying to >> What I noticed was when I was trying to >> What I noticed was when I was trying to get into ketosis at the top of the year get into ketosis at the top of the year get into ketosis at the top of the year and I was doing exogenous ketone shots. and I was doing exogenous ketone shots. and I was doing exogenous ketone shots. I was struggling to get into ketosis. I was struggling to get into ketosis. I was struggling to get into ketosis. And so, what I did is I stopped taking And so, what I did is I stopped taking And so, what I did is I stopped taking the ketone shots for a couple of days, the ketone shots for a couple of days, the ketone shots for a couple of days, just focused on my ketogenic diet. I got just focused on my ketogenic diet. I got just focused on my ketogenic diet. I got into ketosis and then afterwards I into ketosis and then afterwards I into ketosis and then afterwards I started taking the ketone shots when I started taking the ketone shots when I started taking the ketone shots when I was doing podcasting because just like was doing podcasting because just like was doing podcasting because just like you, I noticed just such a radical you, I noticed just such a radical you, I noticed just such a radical radical difference when I take exogenous radical difference when I take exogenous radical difference when I take exogenous ketones or when I'm in a natural sort of ketones or when I'm in a natural sort of ketones or when I'm in a natural sort of dietary ketosis. Radical difference. And dietary ketosis. Radical difference. And dietary ketosis. Radical difference. And as a podcaster, I've said this a million as a podcaster, I've said this a million as a podcaster, I've said this a million times before, but I'm going to say it times before, but I'm going to say it times before, but I'm going to say it again. Two times a week, I do an AB test again. Two times a week, I do an AB test again. Two times a week, I do an AB test of how my brain is working. I sit with of how my brain is working. I sit with of how my brain is working. I sit with someone who is an expert in what they do someone who is an expert in what they do someone who is an expert in what they do for sometimes four or five hours and I for sometimes four or five hours and I for sometimes four or five hours and I look at them in their face and I have to look at them in their face and I have to look at them in their face and I have to ask questions and respond and understand ask questions and respond and understand ask questions and respond and understand big words and hope that my brain is big words and hope that my brain is big words and hope that my brain is connected to my mouth today. And so I've connected to my mouth today. And so I've connected to my mouth today. And so I've done 600 or 700 of these AB tests now. done 600 or 700 of these AB tests now. done 600 or 700 of these AB tests now. And one of the the factors that And one of the the factors that And one of the the factors that correlates to good performance as an correlates to good performance as an correlates to good performance as an interviewer, a thinker or a speaker on interviewer, a thinker or a speaker on interviewer, a thinker or a speaker on stage is whether I'm in a ketosis state stage is whether I'm in a ketosis state stage is whether I'm in a ketosis state or not. And it's so profound. In fact, or not. And it's so profound. In fact, or not. And it's so profound. In fact, I've actually heard Joe Rogan say this. I've actually heard Joe Rogan say this. I've actually heard Joe Rogan say this. Rogan said that the upside he gets from Rogan said that the upside he gets from Rogan said that the upside he gets from being in a ketogenic state is so evident being in a ketogenic state is so evident being in a ketogenic state is so evident for him as an interviewer that he he's for him as an interviewer that he he's for him as an interviewer that he he's considered being in that state all the considered being in that state all the considered being in that state all the time. time. time. >> It's the same for me too. I mean, as you >> It's the same for me too. I mean, as you >> It's the same for me too. I mean, as you know, I'm also doing the same thing, know, I'm also doing the same thing, know, I'm also doing the same thing, right? I'm I have a podcast and I'm right? I'm I have a podcast and I'm right? I'm I have a podcast and I'm giving presentations and very very much giving presentations and very very much giving presentations and very very much having to use my brain and be on and having to use my brain and be on and having to use my brain and be on and it's really made a huge difference for it's really made a huge difference for it's really made a huge difference for me as well. And that is also why I like me as well. And that is also why I like me as well. And that is also why I like to fast because I get the same effect to fast because I get the same effect to fast because I get the same effect when I'm when I'm fasted. And then I when I'm when I'm fasted. And then I when I'm when I'm fasted. And then I will take an exogenous ketone when I'm will take an exogenous ketone when I'm will take an exogenous ketone when I'm also fasted. And so I get into ketosis also fasted. And so I get into ketosis also fasted. And so I get into ketosis quicker as well quicker as well quicker as well >> because I'm already I'm already kind of >> because I'm already I'm already kind of >> because I'm already I'm already kind of there. I don't have other things there. I don't have other things there. I don't have other things inhibiting it. inhibiting it. inhibiting it. >> So it does help. And there's again pros >> So it does help. And there's again pros >> So it does help. And there's again pros and cons to doing it. You do want your and cons to doing it. You do want your and cons to doing it. You do want your body to be metabolic flex flexible. So body to be metabolic flex flexible. So body to be metabolic flex flexible. So I'm glad you did do the keto like the I'm glad you did do the keto like the I'm glad you did do the keto like the ketogenic diet and let your body kind of ketogenic diet and let your body kind of ketogenic diet and let your body kind of do it and adapt and then add the ke do it and adapt and then add the ke do it and adapt and then add the ke ketones on top of that. But um they do ketones on top of that. But um they do ketones on top of that. But um they do help. They help with cognitive function help. They help with cognitive function help. They help with cognitive function for sure. I mean I I use them every for sure. I mean I I use them every for sure. I mean I I use them every single podcast I do, presentation I'm single podcast I do, presentation I'm single podcast I do, presentation I'm giving. It's it's part of my routine. giving. It's it's part of my routine. giving. It's it's part of my routine. >> Let's talk about something different, >> Let's talk about something different, >> Let's talk about something different, which is something that I've never heard which is something that I've never heard which is something that I've never heard of before. Um it's a word that you of before. Um it's a word that you of before. Um it's a word that you started to make popular in the health started to make popular in the health started to make popular in the health and longevity community, which is this and longevity community, which is this and longevity community, which is this idea of peak span. idea of peak span. idea of peak span. I have this graph in front of me, which I have this graph in front of me, which I have this graph in front of me, which I'll throw up on the screen. It's I'll throw up on the screen. It's I'll throw up on the screen. It's fascinating. What the hell is peak span? fascinating. What the hell is peak span? fascinating. What the hell is peak span? I've heard of health span. I've even I've heard of health span. I've even I've heard of health span. I've even heard of lifespan, but I've never heard heard of lifespan, but I've never heard heard of lifespan, but I've never heard of peak span. of peak span. of peak span. >> Well, let's start with lifespan and work >> Well, let's start with lifespan and work >> Well, let's start with lifespan and work our way to peak span to give people a our way to peak span to give people a our way to peak span to give people a frame of reference. I think most people frame of reference. I think most people frame of reference. I think most people are familiar with the word longevity, are familiar with the word longevity, are familiar with the word longevity, >> wanting to extend their lifespan, how >> wanting to extend their lifespan, how >> wanting to extend their lifespan, how many years they live, how long they many years they live, how long they many years they live, how long they live, right? But the problem with live, right? But the problem with live, right? But the problem with lifespan is well, you could live longer, lifespan is well, you could live longer, lifespan is well, you could live longer, but you're going to have per perhaps you but you're going to have per perhaps you but you're going to have per perhaps you have some diseases. So why do you want have some diseases. So why do you want have some diseases. So why do you want to live longer if you have Alzheimer's to live longer if you have Alzheimer's to live longer if you have Alzheimer's disease or cardiovascular disease or disease or cardiovascular disease or disease or cardiovascular disease or type two diabetes? I mean the qual your type two diabetes? I mean the qual your type two diabetes? I mean the qual your quality of life is not as good and quality of life is not as good and quality of life is not as good and that's where this idea of health span that's where this idea of health span that's where this idea of health span came in right so health span is well came in right so health span is well came in right so health span is well let's increase the amount of time we let's increase the amount of time we let's increase the amount of time we live diseasefree live diseasefree live diseasefree >> and that's the new thing that everyone >> and that's the new thing that everyone >> and that's the new thing that everyone wants to increase and improve their wants to increase and improve their wants to increase and improve their health span I want to live I want to health span I want to live I want to health span I want to live I want to increase my health span so I want to increase my health span so I want to increase my health span so I want to live longer and not have any diseases live longer and not have any diseases live longer and not have any diseases while I'm living that that longer life. while I'm living that that longer life. while I'm living that that longer life. Well, there's this new concept now, very Well, there's this new concept now, very Well, there's this new concept now, very new that was just published by some new that was just published by some new that was just published by some researchers out of Duke University as researchers out of Duke University as researchers out of Duke University as well as I think um the China well as I think um the China well as I think um the China some university in China and another some university in China and another some university in China and another university, but I want to give them university, but I want to give them university, but I want to give them credit. They just it's a pre-print study credit. They just it's a pre-print study credit. They just it's a pre-print study and it came out on my radar. I and it came out on my radar. I and it came out on my radar. I immediately loved it. And this is idea immediately loved it. And this is idea immediately loved it. And this is idea of peak span. Peak span says, hey, you of peak span. Peak span says, hey, you of peak span. Peak span says, hey, you know, health span is great. Being know, health span is great. Being know, health span is great. Being disease-free is great, but you're still disease-free is great, but you're still disease-free is great, but you're still in a period of decline. You're still in a period of decline. You're still in a period of decline. You're still declining. declining. declining. Why not try to be as close to your peak Why not try to be as close to your peak Why not try to be as close to your peak span which is essentially within 90% of span which is essentially within 90% of span which is essentially within 90% of your peak function for a certain your peak function for a certain your peak function for a certain measurement whether we're talking about measurement whether we're talking about measurement whether we're talking about V2 max cardiorespiratory fitness we're V2 max cardiorespiratory fitness we're V2 max cardiorespiratory fitness we're talking about you know any any other talking about you know any any other talking about you know any any other function and that's where this graph function and that's where this graph function and that's where this graph comes in on the y ais we have our comes in on the y ais we have our comes in on the y ais we have our relative capacity relative capacity relative capacity >> so if you're listening now this is a >> so if you're listening now this is a >> so if you're listening now this is a good time to look at the screen because good time to look at the screen because good time to look at the screen because uh Rhonda's going to show us something uh Rhonda's going to show us something uh Rhonda's going to show us something okay your relative capacity 100 being okay your relative capacity 100 being okay your relative capacity 100 being 100% and zero being 0%. 100% and zero being 0%. 100% and zero being 0%. >> What does relative capacity mean? >> What does relative capacity mean? >> What does relative capacity mean? >> Your capacity for cognitive function for >> Your capacity for cognitive function for >> Your capacity for cognitive function for you know your fertility you know your fertility you know your fertility hormonal Yeah. your potential. Yeah. hormonal Yeah. your potential. Yeah. hormonal Yeah. your potential. Yeah. >> And on the x- axis we're talking about >> And on the x- axis we're talking about >> And on the x- axis we're talking about age, right? age, right? age, right? >> And so what you'll notice is that >> And so what you'll notice is that >> And so what you'll notice is that different capacities, different organ different capacities, different organ different capacities, different organ functions kind of peak at different functions kind of peak at different functions kind of peak at different rates. So we can talk about first rates. So we can talk about first rates. So we can talk about first obviously female reproductive obviously female reproductive obviously female reproductive really starts to peak at you know 25 or really starts to peak at you know 25 or really starts to peak at you know 25 or so and then it just sharply declines so and then it just sharply declines so and then it just sharply declines until you hit 40 right and it's like b b until you hit 40 right and it's like b b until you hit 40 right and it's like b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b b bmed b b b b b b b b b b b b b b b b b b bmed b b b b b b b b b b b b b b b b b b bmed out. So that's the reproductive female, out. So that's the reproductive female, out. So that's the reproductive female, right? right? right? >> Mhm. >> Mhm. >> Mhm. >> Immune function. So let's find immune >> Immune function. So let's find immune >> Immune function. So let's find immune function here. function here. function here. >> That kind of peaks around 25 years old >> That kind of peaks around 25 years old >> That kind of peaks around 25 years old and it also kind of declines and it and it also kind of declines and it and it also kind of declines and it keeps declining. keeps declining. keeps declining. >> It's quite scary >> It's quite scary >> It's quite scary >> as you get to 80. >> as you get to 80. >> as you get to 80. >> And then we have muscular skeletal, >> And then we have muscular skeletal, >> And then we have muscular skeletal, right? So this is our peak strength, right? So this is our peak strength, right? So this is our peak strength, peak muscle mass, peak bone density. peak muscle mass, peak bone density. peak muscle mass, peak bone density. Those also peak around 25 and then they Those also peak around 25 and then they Those also peak around 25 and then they kind of steadily start to decline. And kind of steadily start to decline. And kind of steadily start to decline. And the same goes for cognitive function. We the same goes for cognitive function. We the same goes for cognitive function. We have two different kinds of cognitive have two different kinds of cognitive have two different kinds of cognitive function. We have fluid cognitive function. We have fluid cognitive function. We have fluid cognitive function like processing speed. That is function like processing speed. That is function like processing speed. That is the kind of I would say cognitive the kind of I would say cognitive the kind of I would say cognitive function where you can answer a question function where you can answer a question function where you can answer a question without any prior knowledge. without any prior knowledge. without any prior knowledge. >> Mhm. >> Mhm. >> Mhm. >> You know that. So that peaks around 25. >> You know that. So that peaks around 25. >> You know that. So that peaks around 25. >> You're joking. >> You're joking. >> You're joking. >> No, I know. >> No, I know. >> No, I know. >> So I'm on the way down. >> So I'm on the way down. >> So I'm on the way down. >> You're on I'm definitely on the way >> You're on I'm definitely on the way >> You're on I'm definitely on the way down. You're on the way down as well. So down. You're on the way down as well. So down. You're on the way down as well. So that would be the blue one here. Peaks that would be the blue one here. Peaks that would be the blue one here. Peaks around 25. And then we have the around 25. And then we have the around 25. And then we have the crystallized cognitive function. crystallized cognitive function. crystallized cognitive function. Crystallized cognitive function is Crystallized cognitive function is Crystallized cognitive function is interesting because it peaks around interesting because it peaks around interesting because it peaks around midlife. And the reason it peaks around midlife. And the reason it peaks around midlife. And the reason it peaks around 40, 45 is because it's the kind of 40, 45 is because it's the kind of 40, 45 is because it's the kind of intelligence that it's like the library intelligence that it's like the library intelligence that it's like the library where you have all these facts that where you have all these facts that where you have all these facts that you've accumulated over the years and you've accumulated over the years and you've accumulated over the years and you're able to use those facts to answer you're able to use those facts to answer you're able to use those facts to answer or solve a problem, right? or solve a problem, right? or solve a problem, right? >> Is that wisdom or is that >> Is that wisdom or is that >> Is that wisdom or is that >> It really just means that you have all >> It really just means that you have all >> It really just means that you have all these facts that you've learned over these facts that you've learned over these facts that you've learned over your life. Like for me, you know, I've your life. Like for me, you know, I've your life. Like for me, you know, I've been a biologist for since I was, you been a biologist for since I was, you been a biologist for since I was, you know, 20, so 27 years. I have so much know, 20, so 27 years. I have so much know, 20, so 27 years. I have so much that I've learned over that time. And so that I've learned over that time. And so that I've learned over that time. And so now I'm sitting here and I use that now I'm sitting here and I use that now I'm sitting here and I use that knowledge. I talked about glutamine, knowledge. I talked about glutamine, knowledge. I talked about glutamine, what I learned from graduate school. I'm what I learned from graduate school. I'm what I learned from graduate school. I'm using that knowledge, right? Mphagy, I using that knowledge, right? Mphagy, I using that knowledge, right? Mphagy, I learned about that like forever ago and learned about that like forever ago and learned about that like forever ago and I've been following it. So you use all I've been following it. So you use all I've been following it. So you use all this these facts and this data that this these facts and this data that this these facts and this data that you've learned in your life and you're you've learned in your life and you're you've learned in your life and you're able to solve problems. So fluid able to solve problems. So fluid able to solve problems. So fluid intellig I'm sorry, crystallized intellig I'm sorry, crystallized intellig I'm sorry, crystallized intelligence. intelligence. intelligence. >> I've got to ask a question there. I I we >> I've got to ask a question there. I I we >> I've got to ask a question there. I I we were sat having dinner the other day, me were sat having dinner the other day, me were sat having dinner the other day, me and my team, and we were talking about and my team, and we were talking about and my team, and we were talking about the difference cuz we're all different the difference cuz we're all different the difference cuz we're all different ages. We've got someone in the team ages. We've got someone in the team ages. We've got someone in the team who's 45, 35, 30, and it was the other who's 45, 35, 30, and it was the other who's 45, 35, 30, and it was the other person at the table was 27. And we were person at the table was 27. And we were person at the table was 27. And we were all talking about the differences we've all talking about the differences we've all talking about the differences we've noticed in ourselves as we've aged. And noticed in ourselves as we've aged. And noticed in ourselves as we've aged. And they all said different things. So Leona they all said different things. So Leona they all said different things. So Leona and my team, who's just is above the age and my team, who's just is above the age and my team, who's just is above the age of 40, was saying that she just like of 40, was saying that she just like of 40, was saying that she just like doesn't really give a anymore in doesn't really give a anymore in doesn't really give a anymore in the same way that she used to care about the same way that she used to care about the same way that she used to care about people's opinions when she was 30. One people's opinions when she was 30. One people's opinions when she was 30. One of the things I said I noticed about of the things I said I noticed about of the things I said I noticed about myself was after I turned 30. I feel myself was after I turned 30. I feel myself was after I turned 30. I feel like I saw a step change in pattern like I saw a step change in pattern like I saw a step change in pattern recognition and like exactly what you've recognition and like exactly what you've recognition and like exactly what you've just described there which is like just described there which is like just described there which is like crystallized knowledge cuz I sit here crystallized knowledge cuz I sit here crystallized knowledge cuz I sit here with experts all day learn all this with experts all day learn all this with experts all day learn all this stuff from them and then my ability to stuff from them and then my ability to stuff from them and then my ability to then like apply it in my life as an then like apply it in my life as an then like apply it in my life as an entrepreneur seems to be improving. And entrepreneur seems to be improving. And entrepreneur seems to be improving. And so the question I was really going to so the question I was really going to so the question I was really going to ask you is you think about ask you is you think about ask you is you think about entrepreneurship lot my a lot of my entrepreneurship lot my a lot of my entrepreneurship lot my a lot of my audience are entrepreneurs in some audience are entrepreneurs in some audience are entrepreneurs in some capacity or aspire to be. I was capacity or aspire to be. I was capacity or aspire to be. I was wondering as you were saying that like wondering as you were saying that like wondering as you were saying that like when is the best age because when is the best age because when is the best age because entrepreneurship is a lot about pattern entrepreneurship is a lot about pattern entrepreneurship is a lot about pattern recognition. It's problem in front of recognition. It's problem in front of recognition. It's problem in front of you. Okay, I've seen this before. I'm you. Okay, I've seen this before. I'm you. Okay, I've seen this before. I'm pulling on different reference points to pulling on different reference points to pulling on different reference points to arrive at a solution. So I was wondering arrive at a solution. So I was wondering arrive at a solution. So I was wondering here because it looks like it peaks at here because it looks like it peaks at here because it looks like it peaks at like 45. like 45. like 45. >> 45. So if we look at it, it's peaking at >> 45. So if we look at it, it's peaking at >> 45. So if we look at it, it's peaking at 45. And that's also why a lot of 45. And that's also why a lot of 45. And that's also why a lot of biologists continue to do great work in biologists continue to do great work in biologists continue to do great work in their midlife as well. And that is their midlife as well. And that is their midlife as well. And that is something that I do feel like better for something that I do feel like better for something that I do feel like better for me as well. you know, where I'm I'm now me as well. you know, where I'm I'm now me as well. you know, where I'm I'm now able to pull on I have so much of a able to pull on I have so much of a able to pull on I have so much of a database in the back of my head, you database in the back of my head, you database in the back of my head, you know, where it's like I I've got all know, where it's like I I've got all know, where it's like I I've got all this knowledge and then it comes up and this knowledge and then it comes up and this knowledge and then it comes up and you can use it. And so it's interesting you can use it. And so it's interesting you can use it. And so it's interesting you can talk about entrepreneurs, but you can talk about entrepreneurs, but you can talk about entrepreneurs, but you can I mean any any sort of career you can I mean any any sort of career you can I mean any any sort of career path, right? What it would be beneficial path, right? What it would be beneficial path, right? What it would be beneficial to be able to do that. So the question to be able to do that. So the question to be able to do that. So the question is then how do we get here's peak span is then how do we get here's peak span is then how do we get here's peak span you're going up and what you want to do you're going up and what you want to do you're going up and what you want to do is you want to get and maintain about is you want to get and maintain about is you want to get and maintain about 90% of all these things that we're 90% of all these things that we're 90% of all these things that we're talking about peaking right we immune talking about peaking right we immune talking about peaking right we immune aging it peaks at you know immune aging aging it peaks at you know immune aging aging it peaks at you know immune aging actually peaks around adolescence I actually peaks around adolescence I actually peaks around adolescence I think muscularkeeletal health 20 25 the think muscularkeeletal health 20 25 the think muscularkeeletal health 20 25 the fluid int intelligence 2025 you're fluid int intelligence 2025 you're fluid int intelligence 2025 you're having cardiorespiratory fitness that's having cardiorespiratory fitness that's having cardiorespiratory fitness that's also 20 to 25 it peaks and then it goes also 20 to 25 it peaks and then it goes also 20 to 25 it peaks and then it goes down the question is how do Do you down the question is how do Do you down the question is how do Do you maintain your peak span? Right? How do maintain your peak span? Right? How do maintain your peak span? Right? How do you get as close as you can? You're you get as close as you can? You're you get as close as you can? You're obviously not going to be your 100%. But obviously not going to be your 100%. But obviously not going to be your 100%. But how do you not drop below 90% of that how do you not drop below 90% of that how do you not drop below 90% of that peak, right? peak, right? peak, right? >> Is that possible? >> Is that possible? >> Is that possible? >> Is it first of all, is it possible? And >> Is it first of all, is it possible? And >> Is it first of all, is it possible? And I would say for some organs, no. Which I would say for some organs, no. Which I would say for some organs, no. Which organs are that? I don't think a organs are that? I don't think a organs are that? I don't think a reproductive life expectancy for a reproductive life expectancy for a reproductive life expectancy for a female I don't think you're going to be female I don't think you're going to be female I don't think you're going to be having babies at 80 years old um without having babies at 80 years old um without having babies at 80 years old um without actual medical intervention but that's a actual medical intervention but that's a actual medical intervention but that's a whole other conversation. So I but I do whole other conversation. So I but I do whole other conversation. So I but I do think there are ways that we can get think there are ways that we can get think there are ways that we can get really close to our peak for really close to our peak for really close to our peak for cardiorespiratory for muscle skeletal cardiorespiratory for muscle skeletal cardiorespiratory for muscle skeletal you know for our our intelligence you know for our our intelligence you know for our our intelligence cognitive intelligence as well as our cognitive intelligence as well as our cognitive intelligence as well as our immune system and I think there are immune system and I think there are immune system and I think there are blanket things that we could do that blanket things that we could do that blanket things that we could do that affect multiple systems right like and affect multiple systems right like and affect multiple systems right like and there's also targeted things so we there's also targeted things so we there's also targeted things so we talking about fluid versus cognit versus talking about fluid versus cognit versus talking about fluid versus cognit versus crystallized intelligence right crystallized intelligence right crystallized intelligence right obviously crystallized intelligence you obviously crystallized intelligence you obviously crystallized intelligence you know it doesn't peak until mid-4s you know it doesn't peak until mid-4s you know it doesn't peak until mid-4s you the things that you can do to improve the things that you can do to improve the things that you can do to improve crystallized intelligence also improve crystallized intelligence also improve crystallized intelligence also improve your fluid intelligence. What are those your fluid intelligence. What are those your fluid intelligence. What are those things? One, exercise number one thing. things? One, exercise number one thing. things? One, exercise number one thing. Aerobic exercise is increasing brain Aerobic exercise is increasing brain Aerobic exercise is increasing brain derived neurotrophic factor. Very derived neurotrophic factor. Very derived neurotrophic factor. Very important for both these aspects. It's important for both these aspects. It's important for both these aspects. It's also, you know, growing new neurons, also, you know, growing new neurons, also, you know, growing new neurons, making connections between the neurons, making connections between the neurons, making connections between the neurons, making your brain more plastic and making your brain more plastic and making your brain more plastic and adaptable so it adapts to the changing adaptable so it adapts to the changing adaptable so it adapts to the changing environment. Top thing that you can do. environment. Top thing that you can do. environment. Top thing that you can do. Another thing that you can do that's Another thing that you can do that's Another thing that you can do that's really important for brain aging is the really important for brain aging is the really important for brain aging is the omega-3. We talked about that. really omega-3. We talked about that. really omega-3. We talked about that. really important for brain aging. But the other important for brain aging. But the other important for brain aging. But the other thing that you can do is what we're thing that you can do is what we're thing that you can do is what we're doing right now. Engaging in novel doing right now. Engaging in novel doing right now. Engaging in novel cognitive, you know, experiences. It cognitive, you know, experiences. It cognitive, you know, experiences. It could be a discussion. It could be your could be a discussion. It could be your could be a discussion. It could be your work. If you are learning new things, work. If you are learning new things, work. If you are learning new things, novel is key here. Novel. If you're novel is key here. Novel. If you're novel is key here. Novel. If you're learning new things, you are going to learning new things, you are going to learning new things, you are going to really help yourself improve both your really help yourself improve both your really help yourself improve both your fluid and crystallized intelligence. And fluid and crystallized intelligence. And fluid and crystallized intelligence. And so, so, so, >> is that because you're raising your >> is that because you're raising your >> is that because you're raising your potential? i.e. So you're falling from a potential? i.e. So you're falling from a potential? i.e. So you're falling from a higher place as you decline because I higher place as you decline because I higher place as you decline because I was thinking about this like how much of was thinking about this like how much of was thinking about this like how much of this has got to do with making sure that this has got to do with making sure that this has got to do with making sure that I I peak at a higher place I I peak at a higher place I I peak at a higher place >> right yeah I mean I think that maybe has >> right yeah I mean I think that maybe has >> right yeah I mean I think that maybe has something to do with it but in addition something to do with it but in addition something to do with it but in addition there's neurochemical things that are there's neurochemical things that are there's neurochemical things that are changing when you're learning new changing when you're learning new changing when you're learning new experiences for one you are increasing experiences for one you are increasing experiences for one you are increasing brain drive neurotrphic factor and stuff brain drive neurotrphic factor and stuff brain drive neurotrphic factor and stuff as well because novelty does that you're as well because novelty does that you're as well because novelty does that you're also glutamate and you're h you're also glutamate and you're h you're also glutamate and you're h you're having you know glutamate being having you know glutamate being having you know glutamate being activated as well But um yeah, I think activated as well But um yeah, I think activated as well But um yeah, I think the cognitive reserve is what you're the cognitive reserve is what you're the cognitive reserve is what you're talking about and that is really talking about and that is really talking about and that is really important, right? Because you you need important, right? Because you you need important, right? Because you you need to you need to have that reserve if to you need to have that reserve if to you need to have that reserve if you're going to start pulling from it. you're going to start pulling from it. you're going to start pulling from it. And that also comes with muscle muscle And that also comes with muscle muscle And that also comes with muscle muscle health, right? Muscle and bone. So those health, right? Muscle and bone. So those health, right? Muscle and bone. So those are peaking around the same times 25 or are peaking around the same times 25 or are peaking around the same times 25 or so. Peak muscle mass generally occurs so. Peak muscle mass generally occurs so. Peak muscle mass generally occurs around the age of 25. There are things around the age of 25. There are things around the age of 25. There are things that you can do to keep close to that that you can do to keep close to that that you can do to keep close to that peak though, right? And that would be peak though, right? And that would be peak though, right? And that would be resistance training, big big one. resistance training, big big one. resistance training, big big one. Strength training. Strength goes down. Strength training. Strength goes down. Strength training. Strength goes down. This is something protein intake, right? This is something protein intake, right? This is something protein intake, right? >> Avoid the black plastics in my fridge. >> Avoid the black plastics in my fridge. >> Avoid the black plastics in my fridge. >> Avoid black plastics in your fridge. >> Avoid black plastics in your fridge. >> Avoid black plastics in your fridge. Yeah. Yeah. Yeah. >> Because then my testosterone is going to >> Because then my testosterone is going to >> Because then my testosterone is going to go down. go down. go down. >> Testosterone is going to go down and >> Testosterone is going to go down and >> Testosterone is going to go down and that's going to affect your ability to that's going to affect your ability to that's going to affect your ability to gain muscle mass. Exactly. A a lot of gain muscle mass. Exactly. A a lot of gain muscle mass. Exactly. A a lot of these healthy lifestyles that we're these healthy lifestyles that we're these healthy lifestyles that we're talking about are multi-system talking about are multi-system talking about are multi-system targeting, right? So, you're targeting, targeting, right? So, you're targeting, targeting, right? So, you're targeting, but key would be strength training and but key would be strength training and but key would be strength training and resistance training. And it's going to resistance training. And it's going to resistance training. And it's going to also affect your bones. So, you're going also affect your bones. So, you're going also affect your bones. So, you're going to want to do these weight bearing to want to do these weight bearing to want to do these weight bearing exercises that are multi- joint, the exercises that are multi- joint, the exercises that are multi- joint, the compound lifts, right? the deadlifts, compound lifts, right? the deadlifts, compound lifts, right? the deadlifts, rows, things like that. Those are very rows, things like that. Those are very rows, things like that. Those are very important to help maintain that peak. important to help maintain that peak. important to help maintain that peak. Immune system, sleep, very, very Immune system, sleep, very, very Immune system, sleep, very, very important for maintaining a healthy important for maintaining a healthy important for maintaining a healthy immune system and preventing your immune immune system and preventing your immune immune system and preventing your immune system from aging rapidly. So, making system from aging rapidly. So, making system from aging rapidly. So, making sure you're prioritizing sleep, how you sure you're prioritizing sleep, how you sure you're prioritizing sleep, how you going to do that, right? I mean, there's going to do that, right? I mean, there's going to do that, right? I mean, there's a lot of ways to people people a lot of a lot of ways to people people a lot of a lot of ways to people people a lot of people have sleep problems and they have people have sleep problems and they have people have sleep problems and they have sleep problems for different reasons and sleep problems for different reasons and sleep problems for different reasons and there's way to ways to target them. But there's way to ways to target them. But there's way to ways to target them. But just realize thinking about it and just realize thinking about it and just realize thinking about it and prioritizing is important for your prioritizing is important for your prioritizing is important for your immune system and for your brain. Also immune system and for your brain. Also immune system and for your brain. Also the exercise plays a role in your the exercise plays a role in your the exercise plays a role in your cardiorespiratory fitness, the brain, cardiorespiratory fitness, the brain, cardiorespiratory fitness, the brain, everything, muscle. So cardiorespiratory everything, muscle. So cardiorespiratory everything, muscle. So cardiorespiratory fitness is something that you we talked fitness is something that you we talked fitness is something that you we talked about uralithn helping improve it on top about uralithn helping improve it on top about uralithn helping improve it on top of exercise. So there's supplements and of exercise. So there's supplements and of exercise. So there's supplements and stuff that you add in as well. But this stuff that you add in as well. But this stuff that you add in as well. But this idea here is really that we can do idea here is really that we can do idea here is really that we can do things in our life that are healthy to things in our life that are healthy to things in our life that are healthy to help maintain that peak span to get us help maintain that peak span to get us help maintain that peak span to get us not just free of disease but like close not just free of disease but like close not just free of disease but like close to what we were peing. And I do think to what we were peing. And I do think to what we were peing. And I do think it's possible. I mean we talked last it's possible. I mean we talked last it's possible. I mean we talked last time I was here we talked about that time I was here we talked about that time I was here we talked about that study you exercise 5 hours a week do study you exercise 5 hours a week do study you exercise 5 hours a week do some highintensity interval training in some highintensity interval training in some highintensity interval training in there and you can reverse heart aging by there and you can reverse heart aging by there and you can reverse heart aging by 20 years. That's incredible. 20 years. That's incredible. 20 years. That's incredible. >> It's so crazy. So, >> It's so crazy. So, >> It's so crazy. So, >> and you're also saying that listening to >> and you're also saying that listening to >> and you're also saying that listening to the diary of a sea obviously is the diary of a sea obviously is the diary of a sea obviously is therefore good for therefore good for therefore good for >> Yeah. It's good for cognitive um your >> Yeah. It's good for cognitive um your >> Yeah. It's good for cognitive um your fluid intelligence and your your fluid intelligence and your your fluid intelligence and your your crystallized intelligence. It's good for crystallized intelligence. It's good for crystallized intelligence. It's good for learning new things, right? I mean, learning new things, right? I mean, learning new things, right? I mean, that's that's that's >> So, you would prescribe it. >> So, you would prescribe it. >> So, you would prescribe it. >> Yeah. >> Yeah. >> Yeah. >> Yeah. Especially the episodes I'm on. No, I say that as a joke, but actually No, I say that as a joke, but actually it's part of the conversation we had the it's part of the conversation we had the it's part of the conversation we had the other day at dinner was I don't think other day at dinner was I don't think other day at dinner was I don't think I'm going to appreciate maybe until I'm going to appreciate maybe until I'm going to appreciate maybe until later in my life how much an unintended later in my life how much an unintended later in my life how much an unintended consequence of doing this as a job had consequence of doing this as a job had consequence of doing this as a job had on my cognition and my brain on my cognition and my brain on my cognition and my brain and it's like not something that I would and it's like not something that I would and it's like not something that I would notice you know in the moment but over notice you know in the moment but over notice you know in the moment but over time you know doing this two times a time you know doing this two times a time you know doing this two times a week for sometimes eight hours a week week for sometimes eight hours a week week for sometimes eight hours a week learning something new being forced is a learning something new being forced is a learning something new being forced is a strong word but having an obligation to strong word but having an obligation to strong word but having an obligation to learn something new for eight hours a learn something new for eight hours a learn something new for eight hours a week for my entire adult life. week for my entire adult life. week for my entire adult life. >> It's great. I mean, it's it's one of the >> It's great. I mean, it's it's one of the >> It's great. I mean, it's it's one of the best things that you can do for your best things that you can do for your best things that you can do for your brain. That's why learning a new brain. That's why learning a new brain. That's why learning a new language is associated with a rapid, you language is associated with a rapid, you language is associated with a rapid, you know, decrease in Alzheimer's disease know, decrease in Alzheimer's disease know, decrease in Alzheimer's disease risk. risk. risk. >> You're working your brain. You're >> You're working your brain. You're >> You're working your brain. You're learning new things. It's so one of the learning new things. It's so one of the learning new things. It's so one of the worst things that someone can do is worst things that someone can do is worst things that someone can do is retire retire retire >> and just sit and watch TV, right? I >> and just sit and watch TV, right? I >> and just sit and watch TV, right? I mean, that's like the worst thing. mean, that's like the worst thing. mean, that's like the worst thing. You're gonna you're rapidly going to You're gonna you're rapidly going to You're gonna you're rapidly going to decline and get dementia. decline and get dementia. decline and get dementia. >> We've got to talk about AI in this >> We've got to talk about AI in this >> We've got to talk about AI in this conversation. conversation. conversation. >> Oh my gosh. because I actually woke up >> Oh my gosh. because I actually woke up >> Oh my gosh. because I actually woke up this morning and I got a message. Look, this morning and I got a message. Look, this morning and I got a message. Look, I'll check with him that I can put this I'll check with him that I can put this I'll check with him that I can put this in before I say out before um it's in before I say out before um it's in before I say out before um it's published. But I got a message from my published. But I got a message from my published. But I got a message from my chairman, Nikki. Um Nikki is an chairman, Nikki. Um Nikki is an chairman, Nikki. Um Nikki is an incredible man. He's, you know, 25 years incredible man. He's, you know, 25 years incredible man. He's, you know, 25 years bossing consulting group. He's seen it bossing consulting group. He's seen it bossing consulting group. He's seen it all. Um, and he said to me that one of all. Um, and he said to me that one of all. Um, and he said to me that one of the things he's thinking a lot about at the things he's thinking a lot about at the things he's thinking a lot about at the moment is how across our, you know, the moment is how across our, you know, the moment is how across our, you know, businesses, but just generally in businesses, but just generally in businesses, but just generally in society, how AI is going to impact society, how AI is going to impact society, how AI is going to impact critical thinking and what that then critical thinking and what that then critical thinking and what that then might mean for our teams, our might mean for our teams, our might mean for our teams, our executives, etc. So, this is a executives, etc. So, this is a executives, etc. So, this is a conversation I was having this morning conversation I was having this morning conversation I was having this morning with him. And it's also something I've with him. And it's also something I've with him. And it's also something I've noticed. There are certain people I noticed. There are certain people I noticed. There are certain people I interact with now where I I do not feel interact with now where I I do not feel interact with now where I I do not feel at all like I'm dealing with their at all like I'm dealing with their at all like I'm dealing with their brain. I feel like I'm dealing with what brain. I feel like I'm dealing with what brain. I feel like I'm dealing with what came out the other end of a chatbt came out the other end of a chatbt came out the other end of a chatbt prompt. prompt. prompt. Yes. Yes. Yes. >> Good, bad, and different. Like I don't, >> Good, bad, and different. Like I don't, >> Good, bad, and different. Like I don't, you know. you know. you know. >> Yeah. It's it's an interesting and >> Yeah. It's it's an interesting and >> Yeah. It's it's an interesting and important question, Stephen, because important question, Stephen, because important question, Stephen, because I've been thinking a lot about I've been thinking a lot about I've been thinking a lot about what with AI, it's changing so much. And what with AI, it's changing so much. And what with AI, it's changing so much. And the question is like, do you focus on, the question is like, do you focus on, the question is like, do you focus on, you know, the negative parts and the you know, the negative parts and the you know, the negative parts and the short-term parts? Do you focus on the short-term parts? Do you focus on the short-term parts? Do you focus on the potential benefits that could be great potential benefits that could be great potential benefits that could be great and grand? And I do I do think a lot of and grand? And I do I do think a lot of and grand? And I do I do think a lot of it is people are worried about things it is people are worried about things it is people are worried about things like, oh, AI is going to take all of our like, oh, AI is going to take all of our like, oh, AI is going to take all of our jobs. Oh, we're going to have brain rot jobs. Oh, we're going to have brain rot jobs. Oh, we're going to have brain rot because we don't use our brains anymore. because we don't use our brains anymore. because we don't use our brains anymore. And and those are concerns to have, but And and those are concerns to have, but And and those are concerns to have, but there's also a lot of exciting things to there's also a lot of exciting things to there's also a lot of exciting things to think about. I also worry about the the think about. I also worry about the the think about. I also worry about the the brain rot part where it's like, well, brain rot part where it's like, well, brain rot part where it's like, well, okay, these people aren't critically okay, these people aren't critically okay, these people aren't critically thinking for themselves. I've seen thinking for themselves. I've seen thinking for themselves. I've seen comment. I can I can spot AI a million comment. I can I can spot AI a million comment. I can I can spot AI a million miles away, a million miles away, right? miles away, a million miles away, right? miles away, a million miles away, right? And and you know, part of it is if AI is And and you know, part of it is if AI is And and you know, part of it is if AI is accurate and they're and people are e accurate and they're and people are e accurate and they're and people are e more easily accessing the in accur more easily accessing the in accur more easily accessing the in accur accurate information and they're accurate information and they're accurate information and they're learning it, that's great. Like that's learning it, that's great. Like that's learning it, that's great. Like that's what it's supposed to be there for, what it's supposed to be there for, what it's supposed to be there for, right? right? right? >> I think that's a big if, right? >> I think that's a big if, right? >> I think that's a big if, right? >> If right if and and it does have a lot >> If right if and and it does have a lot >> If right if and and it does have a lot to do with the version of AI you're to do with the version of AI you're to do with the version of AI you're using. It has a lot to do with the using. It has a lot to do with the using. It has a lot to do with the prompt. It has a lot to do with the prompt. It has a lot to do with the prompt. It has a lot to do with the question, how much, you know, reasoning question, how much, you know, reasoning question, how much, you know, reasoning it has to do. I mean, there's we're it's it has to do. I mean, there's we're it's it has to do. I mean, there's we're it's still evolving, but I agree. It's kind still evolving, but I agree. It's kind still evolving, but I agree. It's kind of like the worry is are are we going to of like the worry is are are we going to of like the worry is are are we going to have a generation of of people growing have a generation of of people growing have a generation of of people growing up that don't know how to critically up that don't know how to critically up that don't know how to critically think. think. think. >> You've heard about that London taxi >> You've heard about that London taxi >> You've heard about that London taxi driver test experiment. I think I've driver test experiment. I think I've driver test experiment. I think I've heard you talk about it before, heard you talk about it before, heard you talk about it before, actually. actually. actually. >> Yeah. I mean, well, they have these maps >> Yeah. I mean, well, they have these maps >> Yeah. I mean, well, they have these maps in their heads, right? And you have in their heads, right? And you have in their heads, right? And you have these taxi drivers in London that um these taxi drivers in London that um these taxi drivers in London that um they don't use GPS. Like, they know they don't use GPS. Like, they know they don't use GPS. Like, they know everywhere to go. By the way, I was in everywhere to go. By the way, I was in everywhere to go. By the way, I was in London a couple of years ago. I love the London a couple of years ago. I love the London a couple of years ago. I love the taxi drivers there. They are so awesome. taxi drivers there. They are so awesome. taxi drivers there. They are so awesome. Like they are just different. They're Like they are just different. They're Like they are just different. They're totally different than totally different than totally different than >> For anyone that doesn't know, I'm >> For anyone that doesn't know, I'm >> For anyone that doesn't know, I'm absolutely going to butcher this. To absolutely going to butcher this. To absolutely going to butcher this. To become a London taxi driver, you have to become a London taxi driver, you have to become a London taxi driver, you have to take a test for many, many years. You take a test for many, many years. You take a test for many, many years. You have to learn for many, many years, and have to learn for many, many years, and have to learn for many, many years, and you have to learn like every street you have to learn like every street you have to learn like every street across London from the top of your head across London from the top of your head across London from the top of your head without using GPS. without using GPS. without using GPS. >> So that's incredible. >> So that's incredible. >> So that's incredible. >> So yeah, when you get in a black cab in >> So yeah, when you get in a black cab in >> So yeah, when you get in a black cab in London, it's amazing. You can go, I kind London, it's amazing. You can go, I kind London, it's amazing. You can go, I kind of want to go to and they go, got you. of want to go to and they go, got you. of want to go to and they go, got you. >> They know everywhere. They have maps in >> They know everywhere. They have maps in >> They know everywhere. They have maps in their brain. I mean, think about the their brain. I mean, think about the their brain. I mean, think about the cognitive reserve they have. Think about cognitive reserve they have. Think about cognitive reserve they have. Think about the like all the things they learned and the like all the things they learned and the like all the things they learned and what and the spatial memory and all what and the spatial memory and all what and the spatial memory and all that. And um do these do these guys ever that. And um do these do these guys ever that. And um do these do these guys ever get Alzheimer's disease? I don't know get Alzheimer's disease? I don't know get Alzheimer's disease? I don't know that they do. I mean, there's studies that they do. I mean, there's studies that they do. I mean, there's studies out there showing that these these types out there showing that these these types out there showing that these these types of um taxi drivers like do not get of um taxi drivers like do not get of um taxi drivers like do not get Alzheimer's disease. Alzheimer's disease. Alzheimer's disease. >> They have to learn 25,000 streets and >> They have to learn 25,000 streets and >> They have to learn 25,000 streets and it's called the knowledge and they have it's called the knowledge and they have it's called the knowledge and they have physically larger hippocampus centers in physically larger hippocampus centers in physically larger hippocampus centers in their brain which is the memory center. their brain which is the memory center. their brain which is the memory center. And I like to extrapolate if I may and And I like to extrapolate if I may and And I like to extrapolate if I may and think that all this cognitive learning think that all this cognitive learning think that all this cognitive learning that I do daily and that you're doing by that I do daily and that you're doing by that I do daily and that you're doing by like talking to guests from all sorts of like talking to guests from all sorts of like talking to guests from all sorts of fields is also very I mean you're fields is also very I mean you're fields is also very I mean you're learning things. It's not just going learning things. It's not just going learning things. It's not just going you're you're interested in things and you're you're interested in things and you're you're interested in things and you're learning them and it really is you're learning them and it really is you're learning them and it really is also a type of brain exercise. And so I also a type of brain exercise. And so I also a type of brain exercise. And so I think that this is ultimately what we think that this is ultimately what we think that this is ultimately what we were getting to is basically we're gonna were getting to is basically we're gonna were getting to is basically we're gonna talk about AI because I know we got to talk about AI because I know we got to talk about AI because I know we got to get there but is essentially like if you get there but is essentially like if you get there but is essentially like if you can engage in intellectual types of can engage in intellectual types of can engage in intellectual types of activities or anything that's going to activities or anything that's going to activities or anything that's going to exercise your brain whether it's exercise your brain whether it's exercise your brain whether it's learning the map of London or it's learning the map of London or it's learning the map of London or it's learning about mphagy whatever it is you learning about mphagy whatever it is you learning about mphagy whatever it is you know it's really good to engage in that know it's really good to engage in that know it's really good to engage in that novel learning it's really good for your novel learning it's really good for your novel learning it's really good for your brain it's working your brain out brain it's working your brain out brain it's working your brain out >> I've been thinking a lot about this I've >> I've been thinking a lot about this I've >> I've been thinking a lot about this I've just come back from South by Southwest just come back from South by Southwest just come back from South by Southwest and every conversation was about bloody. and every conversation was about bloody. and every conversation was about bloody. I was there too. I was there too. I was there too. >> I really they were asking me a lot about >> I really they were asking me a lot about >> I really they were asking me a lot about AI. So before I went on stage I was AI. So before I went on stage I was AI. So before I went on stage I was looking at some of the studies and I looking at some of the studies and I looking at some of the studies and I concluded that at the moment we are in concluded that at the moment we are in concluded that at the moment we are in society there's going to be a bit of a society there's going to be a bit of a society there's going to be a bit of a bifocation of people. One group is going bifocation of people. One group is going bifocation of people. One group is going to do take the path of least resistance to do take the path of least resistance to do take the path of least resistance with AI which is they're going to defer with AI which is they're going to defer with AI which is they're going to defer their thinking to AI which is you know their thinking to AI which is you know their thinking to AI which is you know one of the things I learned from people one of the things I learned from people one of the things I learned from people like you often is that if you don't use like you often is that if you don't use like you often is that if you don't use it you lose it and that part of their it you lose it and that part of their it you lose it and that part of their brain whatever it is will begin to brain whatever it is will begin to brain whatever it is will begin to atrophy to some extent. And I think atrophy to some extent. And I think atrophy to some extent. And I think there'll be another group of people who there'll be another group of people who there'll be another group of people who will just like we go to the gym now will just like we go to the gym now will just like we go to the gym now because we have to because our lives are because we have to because our lives are because we have to because our lives are so easy. They will go to like the mental so easy. They will go to like the mental so easy. They will go to like the mental gym which means they will set aside time gym which means they will set aside time gym which means they will set aside time to intentionally solve difficult to intentionally solve difficult to intentionally solve difficult cognitive problems or or challenges. And cognitive problems or or challenges. And cognitive problems or or challenges. And I've I literally have said to some of my I've I literally have said to some of my I've I literally have said to some of my executives, we'll have a moment where executives, we'll have a moment where executives, we'll have a moment where we're talking on WhatsApp or Slack and we're talking on WhatsApp or Slack and we're talking on WhatsApp or Slack and I'll literally say, let's try and solve I'll literally say, let's try and solve I'll literally say, let's try and solve this problem with our brains because I this problem with our brains because I this problem with our brains because I believe that solving this problem with believe that solving this problem with believe that solving this problem with our brains will create a deeper our brains will create a deeper our brains will create a deeper understanding of the first principles of understanding of the first principles of understanding of the first principles of the problem. Not the just surface level the problem. Not the just surface level the problem. Not the just surface level 1 plus 1 equals 2, but like what is one? 1 plus 1 equals 2, but like what is one? 1 plus 1 equals 2, but like what is one? >> What is a number? And this is the >> What is a number? And this is the >> What is a number? And this is the difference like I AI can like give you difference like I AI can like give you difference like I AI can like give you the answer, but it's not going to give the answer, but it's not going to give the answer, but it's not going to give you the foundation so that you can solve you the foundation so that you can solve you the foundation so that you can solve other problems in the future. Because if other problems in the future. Because if other problems in the future. Because if I never told you what the number one I never told you what the number one I never told you what the number one was, you would never in the future be was, you would never in the future be was, you would never in the future be able to use it yourself. All you would able to use it yourself. All you would able to use it yourself. All you would know is 1 plus 1 equals 2. But there's know is 1 plus 1 equals 2. But there's know is 1 plus 1 equals 2. But there's foundations like what are numbers, what foundations like what are numbers, what foundations like what are numbers, what is 1, what is 2, what is plus that you is 1, what is 2, what is plus that you is 1, what is 2, what is plus that you need to understand to be able to do 1 + need to understand to be able to do 1 + need to understand to be able to do 1 + 2 equals 3. Um, and the study, one of 2 equals 3. Um, and the study, one of 2 equals 3. Um, and the study, one of the studies I looked at which was has the studies I looked at which was has the studies I looked at which was has been heavily discussed was from last been heavily discussed was from last been heavily discussed was from last year, I found staggering memory cost year, I found staggering memory cost year, I found staggering memory cost using generative AI. In this study, using generative AI. In this study, using generative AI. In this study, which I'll throw up on the screen, 83% which I'll throw up on the screen, 83% which I'll throw up on the screen, 83% of AI users were unable to remember the of AI users were unable to remember the of AI users were unable to remember the details of a passage of text that they details of a passage of text that they details of a passage of text that they had written with AI's assistance. EEG had written with AI's assistance. EEG had written with AI's assistance. EEG scans showed that brain connectivity was scans showed that brain connectivity was scans showed that brain connectivity was almost halfed when individuals almost halfed when individuals almost halfed when individuals outsourced their thinking to AI compared outsourced their thinking to AI compared outsourced their thinking to AI compared to writing manually, which created to writing manually, which created to writing manually, which created cognitive debt. You get output faster, cognitive debt. You get output faster, cognitive debt. You get output faster, but you don't build the long-term neural but you don't build the long-term neural but you don't build the long-term neural hardware to understand the information hardware to understand the information hardware to understand the information or the knowledge. or the knowledge. or the knowledge. >> So true. It's so true. You know what's >> So true. It's so true. You know what's >> So true. It's so true. You know what's interesting about what you just said is interesting about what you just said is interesting about what you just said is the when you're writing something, the when you're writing something, the when you're writing something, whether you're typing it or even whether you're typing it or even whether you're typing it or even actually the most I think there's been actually the most I think there's been actually the most I think there's been some studies on this like handwriting some studies on this like handwriting some studies on this like handwriting something, something, something, >> something about handwriting it really >> something about handwriting it really >> something about handwriting it really ingrains it into your memory. And I have ingrains it into your memory. And I have ingrains it into your memory. And I have this process when I'm trying to there's this process when I'm trying to there's this process when I'm trying to there's a lot of facts that I have to remember, a lot of facts that I have to remember, a lot of facts that I have to remember, you know, when I'm talking about them. you know, when I'm talking about them. you know, when I'm talking about them. And I have this process that I do. And And I have this process that I do. And And I have this process that I do. And the first one is the research, right? the first one is the research, right? the first one is the research, right? you research it and you find it and then you research it and you find it and then you research it and you find it and then I type it in a Google doc I type it in a Google doc I type it in a Google doc >> and then I write it >> and then I write it >> and then I write it >> and that process is really what gets it >> and that process is really what gets it >> and that process is really what gets it into my memory all the like statistics into my memory all the like statistics into my memory all the like statistics and you know think statistics are always and you know think statistics are always and you know think statistics are always harder because it's just a number harder because it's just a number harder because it's just a number >> you know versus like you like you're >> you know versus like you like you're >> you know versus like you like you're saying you're understanding the saying you're understanding the saying you're understanding the fundamental nature of something that I'm fundamental nature of something that I'm fundamental nature of something that I'm interested in that always helps and so interested in that always helps and so interested in that always helps and so it's interesting that if you're if it's interesting that if you're if it's interesting that if you're if you're writing something if you're you're writing something if you're you're writing something if you're writing it like typing it or writing it, writing it like typing it or writing it, writing it like typing it or writing it, handwriting, they're probably talking handwriting, they're probably talking handwriting, they're probably talking about typing it. Even that really does about typing it. Even that really does about typing it. Even that really does help you remember something. If you're help you remember something. If you're help you remember something. If you're just copying it and then trying to do just copying it and then trying to do just copying it and then trying to do some recall, some recall, some recall, it's not going to it's not going to it's not going to it's not going to it's not going to it's not going to work. And then there's the whole other work. And then there's the whole other work. And then there's the whole other layer that you were talking about, which layer that you were talking about, which layer that you were talking about, which is like you're not even using the is like you're not even using the is like you're not even using the novelty isn't there. You're not like novelty isn't there. You're not like novelty isn't there. You're not like really into it and learning. And that's really into it and learning. And that's really into it and learning. And that's what it really takes to build that what it really takes to build that what it really takes to build that cognitive reserve to improve the cognitive reserve to improve the cognitive reserve to improve the connections to increase brain derived connections to increase brain derived connections to increase brain derived neurotrophic factor, right? You need neurotrophic factor, right? You need neurotrophic factor, right? You need that novelty. So I do love AI, but I that novelty. So I do love AI, but I that novelty. So I do love AI, but I also know that um I need to continue also know that um I need to continue also know that um I need to continue using my brain and I have my own using my brain and I have my own using my brain and I have my own protocols that I like and that I still protocols that I like and that I still protocols that I like and that I still do. I still write things down. I have a, do. I still write things down. I have a, do. I still write things down. I have a, you know, I have my little notebook and you know, I have my little notebook and you know, I have my little notebook and I when before I go on a podcast too, I I when before I go on a podcast too, I I when before I go on a podcast too, I like to go through and write stuff down like to go through and write stuff down like to go through and write stuff down that I've already typed that I've that I've already typed that I've that I've already typed that I've learned and things I wanted to cover. It learned and things I wanted to cover. It learned and things I wanted to cover. It really makes a difference in memory. So really makes a difference in memory. So really makes a difference in memory. So for people that are like you and I and for people that are like you and I and for people that are like you and I and learners and optimizers, I keep take learners and optimizers, I keep take learners and optimizers, I keep take take that take that pointer because it take that take that pointer because it take that take that pointer because it really does work. really does work. really does work. >> This was one of my favorite things with >> This was one of my favorite things with >> This was one of my favorite things with the iPad. Listen, I'm not the type of the iPad. Listen, I'm not the type of the iPad. Listen, I'm not the type of person that does a huge amount of person that does a huge amount of person that does a huge amount of writing on pen and paper. Although I writing on pen and paper. Although I writing on pen and paper. Although I would do more because everything you've would do more because everything you've would do more because everything you've said is proven to be true for me. If I said is proven to be true for me. If I said is proven to be true for me. If I write something down, it's like I'm write something down, it's like I'm write something down, it's like I'm writing it directly into my brain, writing it directly into my brain, writing it directly into my brain, >> right? >> right? >> right? >> But the iPad now allows you to split >> But the iPad now allows you to split >> But the iPad now allows you to split what you're reading in terms of a book what you're reading in terms of a book what you're reading in terms of a book on one side and then a notepad on the on one side and then a notepad on the on one side and then a notepad on the other. So what I do when I read is I other. So what I do when I read is I other. So what I do when I read is I read the thing and then I try and write read the thing and then I try and write read the thing and then I try and write out the lesson on the other side of the out the lesson on the other side of the out the lesson on the other side of the page. So I'll say the gut microbiome has page. So I'll say the gut microbiome has page. So I'll say the gut microbiome has 42 trillion bucks. And I'll go the gut 42 trillion bucks. And I'll go the gut 42 trillion bucks. And I'll go the gut microbiome has 42 million bucks. I love microbiome has 42 million bucks. I love microbiome has 42 million bucks. I love it. I love it. it. I love it. it. I love it. >> And then I turn the page and I I'm so >> And then I turn the page and I I'm so >> And then I turn the page and I I'm so I'm trying to do exactly what you said I'm trying to do exactly what you said I'm trying to do exactly what you said because I realized that a lot of stuff I because I realized that a lot of stuff I because I realized that a lot of stuff I learned doesn't land unless learned doesn't land unless learned doesn't land unless >> right >> right >> right >> I write it out myself. >> I write it out myself. >> I write it out myself. >> It's something about the act of writing >> It's something about the act of writing >> It's something about the act of writing >> and if you add the layer of like what I >> and if you add the layer of like what I >> and if you add the layer of like what I do it takes time you know so you have to do it takes time you know so you have to do it takes time you know so you have to type it and then write then it really type it and then write then it really type it and then write then it really sticks in your brain. Like those are the sticks in your brain. Like those are the sticks in your brain. Like those are the ones when I've done those are the ones ones when I've done those are the ones ones when I've done those are the ones that really have stuck if I've done them that really have stuck if I've done them that really have stuck if I've done them both. But I love that I don't use iPads both. But I love that I don't use iPads both. But I love that I don't use iPads ever and I still like read books, you ever and I still like read books, you ever and I still like read books, you know, like old books and when I have know, like old books and when I have know, like old books and when I have time to do them and I just have my time to do them and I just have my time to do them and I just have my notebook. notebook. notebook. >> I think it shows though you you you have >> I think it shows though you you you have >> I think it shows though you you you have an unbelievable ability to remember so an unbelievable ability to remember so an unbelievable ability to remember so many things. many things. many things. >> But I still love AI, you know, I still I >> But I still love AI, you know, I still I >> But I still love AI, you know, I still I think there's a lot of benefits and I think there's a lot of benefits and I think there's a lot of benefits and I and I think that, you know, scientists and I think that, you know, scientists and I think that, you know, scientists in general are using a AI is now their in general are using a AI is now their in general are using a AI is now their collaborator, right? They're they're collaborator, right? They're they're collaborator, right? They're they're pretty smart collaborator that has pretty smart collaborator that has pretty smart collaborator that has access to a lot of data and can analyze access to a lot of data and can analyze access to a lot of data and can analyze a lot of data quickly. a lot of data quickly. a lot of data quickly. >> What are your thoughts on exercise and >> What are your thoughts on exercise and >> What are your thoughts on exercise and the current suggestions and the current suggestions and the current suggestions and recommendations around exercise? recommendations around exercise? recommendations around exercise? >> Well, I'm glad you asked this question. >> Well, I'm glad you asked this question. >> Well, I'm glad you asked this question. I think I've been thinking about this a I think I've been thinking about this a I think I've been thinking about this a lot. I did a podcast on the current lot. I did a podcast on the current lot. I did a podcast on the current exercise guidelines and I think they exercise guidelines and I think they exercise guidelines and I think they need to be updated. I think they're need to be updated. I think they're need to be updated. I think they're they're not good enough. And and it's they're not good enough. And and it's they're not good enough. And and it's important for people to realize how important for people to realize how important for people to realize how these extra exercise guidelines were these extra exercise guidelines were these extra exercise guidelines were formulated and what they mean. So formulated and what they mean. So formulated and what they mean. So typically you'll hear exercise typically you'll hear exercise typically you'll hear exercise guidelines 150 to 300 minutes a week of guidelines 150 to 300 minutes a week of guidelines 150 to 300 minutes a week of moderate intensity exercise is good for moderate intensity exercise is good for moderate intensity exercise is good for optimal health or 75 minutes to 150 optimal health or 75 minutes to 150 optimal health or 75 minutes to 150 minutes a week of vigorous intensity minutes a week of vigorous intensity minutes a week of vigorous intensity exercise. Right? So they're basically a exercise. Right? So they're basically a exercise. Right? So they're basically a 2:1 ratio, right? Twice as many minutes 2:1 ratio, right? Twice as many minutes 2:1 ratio, right? Twice as many minutes for for moderate intensity as vigorous for for moderate intensity as vigorous for for moderate intensity as vigorous intensity. What is defined as moderate intensity. What is defined as moderate intensity. What is defined as moderate versus vigorous? That's also important versus vigorous? That's also important versus vigorous? That's also important because it's different across different because it's different across different because it's different across different studies. In these guidelines, it's studies. In these guidelines, it's studies. In these guidelines, it's basically moderate intensity is you're basically moderate intensity is you're basically moderate intensity is you're walking. You're moving with intent, but walking. You're moving with intent, but walking. You're moving with intent, but not really really fast. You're walking. not really really fast. You're walking. not really really fast. You're walking. You're walking at maybe a fast pace, but You're walking at maybe a fast pace, but You're walking at maybe a fast pace, but you're not jogging, you're not running. you're not jogging, you're not running. you're not jogging, you're not running. That kind of activity would be That kind of activity would be That kind of activity would be considered moderate. Vigorous would be considered moderate. Vigorous would be considered moderate. Vigorous would be considered jogging, running, swimming, considered jogging, running, swimming, considered jogging, running, swimming, cycling. So the the kind the kind of cycling. So the the kind the kind of cycling. So the the kind the kind of activity where you're actually moving activity where you're actually moving activity where you're actually moving fast with intent. fast with intent. fast with intent. Why do we have this 2:1 ratio? Where did Why do we have this 2:1 ratio? Where did Why do we have this 2:1 ratio? Where did it come from? Well, it all came from it come from? Well, it all came from it come from? Well, it all came from energy expenditure. You burn twice as energy expenditure. You burn twice as energy expenditure. You burn twice as many calories if you're doing vigorous many calories if you're doing vigorous many calories if you're doing vigorous intensity exercise as you do if you're intensity exercise as you do if you're intensity exercise as you do if you're doing moderate intensity. Right? So if doing moderate intensity. Right? So if doing moderate intensity. Right? So if you're walking one mile, you'll burn x you're walking one mile, you'll burn x you're walking one mile, you'll burn x amount of calories. If you jog that amount of calories. If you jog that amount of calories. If you jog that mile, you'll burn twice as many mile, you'll burn twice as many mile, you'll burn twice as many calories. That's where these guidelines calories. That's where these guidelines calories. That's where these guidelines came from, the 2:1 ratio, right? weight came from, the 2:1 ratio, right? weight came from, the 2:1 ratio, right? weight loss, energy expenditure, but that's not loss, energy expenditure, but that's not loss, energy expenditure, but that's not necessarily what's important for necessarily what's important for necessarily what's important for reducing cancer mortality, reducing reducing cancer mortality, reducing reducing cancer mortality, reducing cardiovascular related mortality, cardiovascular related mortality, cardiovascular related mortality, reducing all cause mortality. Right? reducing all cause mortality. Right? reducing all cause mortality. Right? These guidelines used that data, this These guidelines used that data, this These guidelines used that data, this 2:1 ratio of energy expenditure, and 2:1 ratio of energy expenditure, and 2:1 ratio of energy expenditure, and then they looked at other studies and then they looked at other studies and then they looked at other studies and said, okay, how much exercise is said, okay, how much exercise is said, okay, how much exercise is required to reduce cardiovascular required to reduce cardiovascular required to reduce cardiovascular related mortality or all cause related mortality or all cause related mortality or all cause mortality? And they kind of like mortality? And they kind of like mortality? And they kind of like connected the dots. By the way, these connected the dots. By the way, these connected the dots. By the way, these studies also were using um studies also were using um studies also were using um questionnaires. They weren't actually questionnaires. They weren't actually questionnaires. They weren't actually measuring how active people were. A new measuring how active people were. A new measuring how active people were. A new study came out and I did a journal club study came out and I did a journal club study came out and I did a journal club podcast on it because it was a study podcast on it because it was a study podcast on it because it was a study that I felt was so important that we that I felt was so important that we that I felt was so important that we wanted I wanted to break down all the wanted I wanted to break down all the wanted I wanted to break down all the components of the study with um another components of the study with um another components of the study with um another scientist and talk about them because scientist and talk about them because scientist and talk about them because it's very important. So journal clubs it's very important. So journal clubs it's very important. So journal clubs typically in science you have them in my typically in science you have them in my typically in science you have them in my career it was you know sometimes it was career it was you know sometimes it was career it was you know sometimes it was once a week other times it was once a once a week other times it was once a once a week other times it was once a month and and someone you choose a study month and and someone you choose a study month and and someone you choose a study that's important and you break it down that's important and you break it down that's important and you break it down and you talk about the results and you and you talk about the results and you and you talk about the results and you talk about the methods and you talk talk about the methods and you talk talk about the methods and you talk about what the findings mean that's what about what the findings mean that's what about what the findings mean that's what a journal club is and it's essentially a journal club is and it's essentially a journal club is and it's essentially you choose a a journal and a publication you choose a a journal and a publication you choose a a journal and a publication within that journal and it's a it's a within that journal and it's a it's a within that journal and it's a it's a club you have different scientists that club you have different scientists that club you have different scientists that are talking about it are talking about it are talking about it >> why did this warrant a journal club >> why did this warrant a journal club >> why did this warrant a journal club >> because I think this study bas basically >> because I think this study bas basically >> because I think this study bas basically is is strong enough data that it's is is strong enough data that it's is is strong enough data that it's implying we need to change our exercise implying we need to change our exercise implying we need to change our exercise guidelines, at least the messaging of guidelines, at least the messaging of guidelines, at least the messaging of them at the very least. And I'll tell them at the very least. And I'll tell them at the very least. And I'll tell you why. Because I talked about these, you why. Because I talked about these, you why. Because I talked about these, you know, these guidelines, how they're you know, these guidelines, how they're you know, these guidelines, how they're formulated. They're using formulated. They're using formulated. They're using questionnaires. They're not measuring questionnaires. They're not measuring questionnaires. They're not measuring anything. Well, a new study came out. anything. Well, a new study came out. anything. Well, a new study came out. Not only did it measure physical Not only did it measure physical Not only did it measure physical activity through these accelerometers, activity through these accelerometers, activity through these accelerometers, it was able to measure how active people it was able to measure how active people it was able to measure how active people were and the type of activity whether it were and the type of activity whether it were and the type of activity whether it was I I mentioned moderate versus was I I mentioned moderate versus was I I mentioned moderate versus vigorous, they also me they also vigorous, they also me they also vigorous, they also me they also measured light physical activity that measured light physical activity that measured light physical activity that would be considered walking around your would be considered walking around your would be considered walking around your house kind of doing that kind of light house kind of doing that kind of light house kind of doing that kind of light activity, not necessarily going for a activity, not necessarily going for a activity, not necessarily going for a walk or going for a run. And they looked walk or going for a run. And they looked walk or going for a run. And they looked at deaths from different causes of at deaths from different causes of at deaths from different causes of disease. They looked at deaths from all disease. They looked at deaths from all disease. They looked at deaths from all causes. So all cause mortality, they causes. So all cause mortality, they causes. So all cause mortality, they looked at cancer related deaths, they looked at cancer related deaths, they looked at cancer related deaths, they looked at cardiovascular related deaths, looked at cardiovascular related deaths, looked at cardiovascular related deaths, they looked at type2 diabetes, they they looked at type2 diabetes, they they looked at type2 diabetes, they looked at heart attacks, right? And what looked at heart attacks, right? And what looked at heart attacks, right? And what was so profound was that what we found, was so profound was that what we found, was so profound was that what we found, what they found and what we now know is what they found and what we now know is what they found and what we now know is that everything changes in terms of how that everything changes in terms of how that everything changes in terms of how important vigorous intensity exercise important vigorous intensity exercise important vigorous intensity exercise is. It's so much more valuable than we is. It's so much more valuable than we is. It's so much more valuable than we thought. It's not 2 to one. So if we're thought. It's not 2 to one. So if we're thought. It's not 2 to one. So if we're looking at all cause mortality, you looking at all cause mortality, you looking at all cause mortality, you know, dying from all causes, cancer, know, dying from all causes, cancer, know, dying from all causes, cancer, respiratory, anything related that's respiratory, anything related that's respiratory, anything related that's non-acal, non-acal, non-acal, for every one minute of vigorous for every one minute of vigorous for every one minute of vigorous intensity exercise, you had to do 4 intensity exercise, you had to do 4 intensity exercise, you had to do 4 minutes of moderate intensity and you minutes of moderate intensity and you minutes of moderate intensity and you had to do like 100 to 150 minutes of had to do like 100 to 150 minutes of had to do like 100 to 150 minutes of light exercise to get the same reduction light exercise to get the same reduction light exercise to get the same reduction in all cause mortality. in all cause mortality. in all cause mortality. >> For every one minute, >> For every one minute, >> For every one minute, >> for every one minute of vigorous >> for every one minute of vigorous >> for every one minute of vigorous intensity exercise, it gets better. intensity exercise, it gets better. intensity exercise, it gets better. Okay? For every one minute of vigorous Okay? For every one minute of vigorous Okay? For every one minute of vigorous intensity exercise to reduce your death intensity exercise to reduce your death intensity exercise to reduce your death from cardiovascular disease, you had to from cardiovascular disease, you had to from cardiovascular disease, you had to do eight minutes of moderate intensity do eight minutes of moderate intensity do eight minutes of moderate intensity and 200 minutes of light exercise. For and 200 minutes of light exercise. For and 200 minutes of light exercise. For every one minute of vigorous intensity every one minute of vigorous intensity every one minute of vigorous intensity exercise, it's huge. to reduce your type exercise, it's huge. to reduce your type exercise, it's huge. to reduce your type two diabetes risks. For every one minute two diabetes risks. For every one minute two diabetes risks. For every one minute of vigorous, you had to do 10 minutes of of vigorous, you had to do 10 minutes of of vigorous, you had to do 10 minutes of moderate intensity or you had to do moderate intensity or you had to do moderate intensity or you had to do again you're in the 100 150 minutes to again you're in the 100 150 minutes to again you're in the 100 150 minutes to 200 minutes of light exercise to reduce 200 minutes of light exercise to reduce 200 minutes of light exercise to reduce your risk of dying from cancer. For your risk of dying from cancer. For your risk of dying from cancer. For every one minute of vigorous intensity every one minute of vigorous intensity every one minute of vigorous intensity exercise, you had to do four minutes exercise, you had to do four minutes exercise, you had to do four minutes about four minutes of moderate about four minutes of moderate about four minutes of moderate intensity. And for light, it was like I intensity. And for light, it was like I intensity. And for light, it was like I it was almost not not even happening. I it was almost not not even happening. I it was almost not not even happening. I mean it was like 250 300 like you had to mean it was like 250 300 like you had to mean it was like 250 300 like you had to just a ton of minutes unbelievable just a ton of minutes unbelievable just a ton of minutes unbelievable amount of minutes. Okay. But the the amount of minutes. Okay. But the the amount of minutes. Okay. But the the value of vigorous intensity exercise is value of vigorous intensity exercise is value of vigorous intensity exercise is so much more than this 2:1 ratio based so much more than this 2:1 ratio based so much more than this 2:1 ratio based on energy expenditure based on burning on energy expenditure based on burning on energy expenditure based on burning calories that our guidelines were based calories that our guidelines were based calories that our guidelines were based on. It's time to rethink them. It's time on. It's time to rethink them. It's time on. It's time to rethink them. It's time to tell people, hey, if you're getting to tell people, hey, if you're getting to tell people, hey, if you're getting out and you're going for a run, it is out and you're going for a run, it is out and you're going for a run, it is worth way more than you think it is in worth way more than you think it is in worth way more than you think it is in terms of reducing your disease risk and terms of reducing your disease risk and terms of reducing your disease risk and your death from that disease. Right? your death from that disease. Right? your death from that disease. Right? Also, what was really interesting about Also, what was really interesting about Also, what was really interesting about this study, and this goes back to this this study, and this goes back to this this study, and this goes back to this exercise snacks that we talked about exercise snacks that we talked about exercise snacks that we talked about before last episode, is that because before last episode, is that because before last episode, is that because there people were participants were there people were participants were there people were participants were wearing these accelerometers on their wearing these accelerometers on their wearing these accelerometers on their wrist, they were able to measure all wrist, they were able to measure all wrist, they were able to measure all physical activity. Let's say you're you physical activity. Let's say you're you physical activity. Let's say you're you have a new puppy and you're sprinting in have a new puppy and you're sprinting in have a new puppy and you're sprinting in the yard and playing with them for a the yard and playing with them for a the yard and playing with them for a minute or two minutes or three minutes minute or two minutes or three minutes minute or two minutes or three minutes or whatever. Not 30 minutes in the gym, or whatever. Not 30 minutes in the gym, or whatever. Not 30 minutes in the gym, right? Or not 30 minutes on the right? Or not 30 minutes on the right? Or not 30 minutes on the treadmill, but you're just a short burst treadmill, but you're just a short burst treadmill, but you're just a short burst or you're playing with your grandkids or or you're playing with your grandkids or or you're playing with your grandkids or your kids and you're playing tag, your kids and you're playing tag, your kids and you're playing tag, whatever. Those moments count. They whatever. Those moments count. They whatever. Those moments count. They really add up. And that is also a really add up. And that is also a really add up. And that is also a take-home from this study and other take-home from this study and other take-home from this study and other studies is that you can actually get studies is that you can actually get studies is that you can actually get massive benefits from the sprinting, the massive benefits from the sprinting, the massive benefits from the sprinting, the vigorous exercise. One minute, two vigorous exercise. One minute, two vigorous exercise. One minute, two minute, three minutes. Women that did minute, three minutes. Women that did minute, three minutes. Women that did three and a half minutes of just this three and a half minutes of just this three and a half minutes of just this vigorous types of exercise per day vigorous types of exercise per day vigorous types of exercise per day lowered their cancer risk by 40%. lowered their cancer risk by 40%. lowered their cancer risk by 40%. Yes, three and a half minutes a day. Yes, three and a half minutes a day. Yes, three and a half minutes a day. This was in women. Now there's bigger This was in women. Now there's bigger This was in women. Now there's bigger studies showing men and women that studies showing men and women that studies showing men and women that exercise 9 minutes a day. The short exercise 9 minutes a day. The short exercise 9 minutes a day. The short vigorous types of exercise adding up not vigorous types of exercise adding up not vigorous types of exercise adding up not 9 minutes altogether, but like a minute 9 minutes altogether, but like a minute 9 minutes altogether, but like a minute here, a minute there, a minute here, here, a minute there, a minute here, here, a minute there, a minute here, right? It adds up 40% lower cancer right? It adds up 40% lower cancer right? It adds up 40% lower cancer related mortality, 50% lower related mortality, 50% lower related mortality, 50% lower cardiovascular related mortality. And cardiovascular related mortality. And cardiovascular related mortality. And that's another big takehome from this that's another big takehome from this that's another big takehome from this study that I really want people to know study that I really want people to know study that I really want people to know about because some people don't like about because some people don't like about because some people don't like spending 30 minutes or putting out spending 30 minutes or putting out spending 30 minutes or putting out blocking out a 30 minute time or an hour blocking out a 30 minute time or an hour blocking out a 30 minute time or an hour long time to go to the gym. They should. long time to go to the gym. They should. long time to go to the gym. They should. I mean, if they want their peak span, I mean, if they want their peak span, I mean, if they want their peak span, that's what you're going to have to do. that's what you're going to have to do. that's what you're going to have to do. But if you're just wanting to avoid But if you're just wanting to avoid But if you're just wanting to avoid disease and be be your health span, you disease and be be your health span, you disease and be be your health span, you know, you can get that by doing these know, you can get that by doing these know, you can get that by doing these short moments of short bursts of short moments of short bursts of short moments of short bursts of physical activity and those count. And physical activity and those count. And physical activity and those count. And some people are like, "Oh, thank God. some people are like, "Oh, thank God. some people are like, "Oh, thank God. Thank god I can do that because I hate Thank god I can do that because I hate Thank god I can do that because I hate going to the gym. I'll, you know, they going to the gym. I'll, you know, they going to the gym. I'll, you know, they just won't do it. They won't do it. just won't do it. They won't do it. just won't do it. They won't do it. >> A lot of people as well are caught up >> A lot of people as well are caught up >> A lot of people as well are caught up with this 10,000 steps a day thing. with this 10,000 steps a day thing. with this 10,000 steps a day thing. >> Yes. 10,000 steps a day. >> Yes. 10,000 steps a day. >> Yes. 10,000 steps a day. >> What's that facial reaction for people >> What's that facial reaction for people >> What's that facial reaction for people that can't see your face? She looked up that can't see your face? She looked up that can't see your face? She looked up into the corner like I personally into the corner like I personally into the corner like I personally offended her. offended her. offended her. >> Yeah. I look, any exercise is better >> Yeah. I look, any exercise is better >> Yeah. I look, any exercise is better than none. I want to just get that on than none. I want to just get that on than none. I want to just get that on the table. Okay. That's important. I the table. Okay. That's important. I the table. Okay. That's important. I don't want to totally diss the 10,000 don't want to totally diss the 10,000 don't want to totally diss the 10,000 steps a day, but I think that we need to steps a day, but I think that we need to steps a day, but I think that we need to ditch it. I think we need to ditch ditch it. I think we need to ditch ditch it. I think we need to ditch 10,000 steps a day and say 10 minutes a 10,000 steps a day and say 10 minutes a 10,000 steps a day and say 10 minutes a day. 10 minutes a day of getting your day. 10 minutes a day of getting your day. 10 minutes a day of getting your heart rate up. You can you can you can heart rate up. You can you can you can heart rate up. You can you can you can do body weight squats. You can, you do body weight squats. You can, you do body weight squats. You can, you know, play tag with your kids or your know, play tag with your kids or your know, play tag with your kids or your grandkids. You can do shorter bursts of grandkids. You can do shorter bursts of grandkids. You can do shorter bursts of it, but it needs to be 10 minutes. And it, but it needs to be 10 minutes. And it, but it needs to be 10 minutes. And if you get to that 10 minutes a day, 50% if you get to that 10 minutes a day, 50% if you get to that 10 minutes a day, 50% lower cardiovascular related mortality, lower cardiovascular related mortality, lower cardiovascular related mortality, 50% lower all-c cause mortality, 40% 50% lower all-c cause mortality, 40% 50% lower all-c cause mortality, 40% lower cancer mortality. That is what lower cancer mortality. That is what lower cancer mortality. That is what you're going to get. 10,000 steps a day you're going to get. 10,000 steps a day you're going to get. 10,000 steps a day is not going to get you that. We just is not going to get you that. We just is not going to get you that. We just talked about it. It's not going to get talked about it. It's not going to get talked about it. It's not going to get you that, right? It's a different ratio. you that, right? It's a different ratio. you that, right? It's a different ratio. It's not 2 to1 ratio. It's not 2 to1 ratio. It's not 2 to1 ratio. >> I imagine there's people thinking you >> I imagine there's people thinking you >> I imagine there's people thinking you use three terms there. Vigorous, use three terms there. Vigorous, use three terms there. Vigorous, moderate, and light. We probably need to moderate, and light. We probably need to moderate, and light. We probably need to quite clearly define those definitions quite clearly define those definitions quite clearly define those definitions like what is vigorous, like what is vigorous, like what is vigorous, >> right? >> right? >> right? >> Heart rate is it or >> Heart rate is it or >> Heart rate is it or >> vigorous intensity exercise can be heart >> vigorous intensity exercise can be heart >> vigorous intensity exercise can be heart rate and it is heart rate. In a lot of rate and it is heart rate. In a lot of rate and it is heart rate. In a lot of studies that are done in terms of the studies that are done in terms of the studies that are done in terms of the exercise guidelines, they don't use exercise guidelines, they don't use exercise guidelines, they don't use heart rate. They're using movement. Like heart rate. They're using movement. Like heart rate. They're using movement. Like when I say accelerometer, I mean moving when I say accelerometer, I mean moving when I say accelerometer, I mean moving fast. So they're able to measure the fast. So they're able to measure the fast. So they're able to measure the acceleration of your movement. And so acceleration of your movement. And so acceleration of your movement. And so the way that they're talking about it in the way that they're talking about it in the way that they're talking about it in these in these exercise guidelines these in these exercise guidelines these in these exercise guidelines studies is moving fast. Moving fast studies is moving fast. Moving fast studies is moving fast. Moving fast would be jogging, running, swimming, would be jogging, running, swimming, would be jogging, running, swimming, biking. You're moving even biking. You're moving even biking. You're moving even >> stepper. >> stepper. >> stepper. >> Stepper would would with stepper would >> Stepper would would with stepper would >> Stepper would would with stepper would be moving fat. Even even weights are be moving fat. Even even weights are be moving fat. Even even weights are moving fast. That's part of it too. moving fast. That's part of it too. moving fast. That's part of it too. Weights you're doing you're doing Weights you're doing you're doing Weights you're doing you're doing weights weights weights >> weight >> weight >> weight >> because you're because they're on your >> because you're because they're on your >> because you're because they're on your wrist. And so if you're if you're doing wrist. And so if you're if you're doing wrist. And so if you're if you're doing bicep curls or you're doing, you know, bicep curls or you're doing, you know, bicep curls or you're doing, you know, something with your with your wrists something with your with your wrists something with your with your wrists that are fast, it's part of that it's that are fast, it's part of that it's that are fast, it's part of that it's part of that equation as well. part of that equation as well. part of that equation as well. >> Heart rate isn't the thing that we're >> Heart rate isn't the thing that we're >> Heart rate isn't the thing that we're measuring, but that's a consequence of measuring, but that's a consequence of measuring, but that's a consequence of moving fast. Typically, it is. moving fast. Typically, it is. moving fast. Typically, it is. >> So you want to be thinking about getting >> So you want to be thinking about getting >> So you want to be thinking about getting your heart rate. your heart rate. your heart rate. >> Personally, when I think about it, and >> Personally, when I think about it, and >> Personally, when I think about it, and if I'm talking about in the context of if I'm talking about in the context of if I'm talking about in the context of these exercise guidelines, these exercise guidelines, these exercise guidelines, I would say that heart vigorous would be I would say that heart vigorous would be I would say that heart vigorous would be probably considered 70% or more of your probably considered 70% or more of your probably considered 70% or more of your max heart rate would be considered max heart rate would be considered max heart rate would be considered vigorous. Previously in my when I'm vigorous. Previously in my when I'm vigorous. Previously in my when I'm talking about vigorous I also talk about talking about vigorous I also talk about talking about vigorous I also talk about highintensity interval training and highintensity interval training and highintensity interval training and that's more like 80% of your max heart that's more like 80% of your max heart that's more like 80% of your max heart rate or higher very important for rate or higher very important for rate or higher very important for improving V2 max and cardiorespiratory improving V2 max and cardiorespiratory improving V2 max and cardiorespiratory fitness but in these studies heart rate fitness but in these studies heart rate fitness but in these studies heart rate was is more like a 70% your max heart was is more like a 70% your max heart was is more like a 70% your max heart rate and more because that's you can be rate and more because that's you can be rate and more because that's you can be jogging at that rate right jogging or jogging at that rate right jogging or jogging at that rate right jogging or running that's a big that's vigorous running that's a big that's vigorous running that's a big that's vigorous intensity exercise if you're below that intensity exercise if you're below that intensity exercise if you're below that if you're like you know 50% your max if you're like you know 50% your max if you're like you know 50% your max heart rate that's considered moderate heart rate that's considered moderate heart rate that's considered moderate intensity and then you know maybe even intensity and then you know maybe even intensity and then you know maybe even lower than that if you're just sort of lower than that if you're just sort of lower than that if you're just sort of you know walking around the house. I you know walking around the house. I you know walking around the house. I mean that's not even going out much at mean that's not even going out much at mean that's not even going out much at all. That's light. That's considered all. That's light. That's considered all. That's light. That's considered light. 10,000 steps would be probably light. 10,000 steps would be probably light. 10,000 steps would be probably considered it depends because actually considered it depends because actually considered it depends because actually they're saying steps which means could they're saying steps which means could they're saying steps which means could just be around the house. If you walk just be around the house. If you walk just be around the house. If you walk around your house, how long does it take around your house, how long does it take around your house, how long does it take to do 10,000 steps? Like an hour, hour to do 10,000 steps? Like an hour, hour to do 10,000 steps? Like an hour, hour and a half. and a half. and a half. >> Yeah, probably just doing six or 7,000 >> Yeah, probably just doing six or 7,000 >> Yeah, probably just doing six or 7,000 just walking around the office. So, but just walking around the office. So, but just walking around the office. So, but that's considered light exercise. that's considered light exercise. that's considered light exercise. >> So, that's why I think we need to get >> So, that's why I think we need to get >> So, that's why I think we need to get rid of that. It's not enough. It's not rid of that. It's not enough. It's not rid of that. It's not enough. It's not enough. It's better than sitting because enough. It's better than sitting because enough. It's better than sitting because sitting is bad. Sitting is an sitting is bad. Sitting is an sitting is bad. Sitting is an independent risk factor for disease, for independent risk factor for disease, for independent risk factor for disease, for cancer in particular. cancer in particular. cancer in particular. >> This was one of the most replayed >> This was one of the most replayed >> This was one of the most replayed moments last time I spoke to you was moments last time I spoke to you was moments last time I spoke to you was people replayed the section where you people replayed the section where you people replayed the section where you talked about being sedentary and how talked about being sedentary and how talked about being sedentary and how much of an issue that is for all of us. much of an issue that is for all of us. much of an issue that is for all of us. And it's really stayed with me to the to And it's really stayed with me to the to And it's really stayed with me to the to the fact I don't know if this helps but the fact I don't know if this helps but the fact I don't know if this helps but I've been using standing desks I've been using standing desks I've been using standing desks everywhere. Even when I travel around everywhere. Even when I travel around everywhere. Even when I travel around the world now I've actually got a the world now I've actually got a the world now I've actually got a portable standing desk just to try and portable standing desk just to try and portable standing desk just to try and keep me up because as a podcast I I've keep me up because as a podcast I I've keep me up because as a podcast I I've sat in this chair for what I've sat down sat in this chair for what I've sat down sat in this chair for what I've sat down for six hours today and it's 3 p.m. for six hours today and it's 3 p.m. for six hours today and it's 3 p.m. >> Right. Yeah. Uh Kelly Starret wrote a >> Right. Yeah. Uh Kelly Starret wrote a >> Right. Yeah. Uh Kelly Starret wrote a book Deskbound some years ago and you book Deskbound some years ago and you book Deskbound some years ago and you know he really played a role in know he really played a role in know he really played a role in popularizing this this idea and I think popularizing this this idea and I think popularizing this this idea and I think in the public um as well being sedentary in the public um as well being sedentary in the public um as well being sedentary is time you're you're spent sitting is time you're you're spent sitting is time you're you're spent sitting right time you spend sitting it doesn't right time you spend sitting it doesn't right time you spend sitting it doesn't necessarily mean I used to think about necessarily mean I used to think about necessarily mean I used to think about being sedentary as oh do you work out being sedentary as oh do you work out being sedentary as oh do you work out yes or no you're sedentary yes no you're yes or no you're sedentary yes no you're yes or no you're sedentary yes no you're not sedentary that's not what sedentary not sedentary that's not what sedentary not sedentary that's not what sedentary is sedentary is time you're spending is sedentary is time you're spending is sedentary is time you're spending sitting we've been sitting here quite sitting we've been sitting here quite sitting we've been sitting here quite quite a few course we've been sedentary quite a few course we've been sedentary quite a few course we've been sedentary this whole time. So being sedentary and this whole time. So being sedentary and this whole time. So being sedentary and sitting is an independent risk factor. sitting is an independent risk factor. sitting is an independent risk factor. Even if you're exercising, it's an Even if you're exercising, it's an Even if you're exercising, it's an independent risk risk factor for independent risk risk factor for independent risk risk factor for diseases. I mentioned cancer in diseases. I mentioned cancer in diseases. I mentioned cancer in particular. That seems seems to be the particular. That seems seems to be the particular. That seems seems to be the one that's more strongly correlated to one that's more strongly correlated to one that's more strongly correlated to being sedentary. But standing standing being sedentary. But standing standing being sedentary. But standing standing helps if you're standing up or also helps if you're standing up or also helps if you're standing up or also getting up and doing exercise snacks. So getting up and doing exercise snacks. So getting up and doing exercise snacks. So you can get up every hour and like do you can get up every hour and like do you can get up every hour and like do some body weight squats, do some jumping some body weight squats, do some jumping some body weight squats, do some jumping jacks, do some high knees, get your jacks, do some high knees, get your jacks, do some high knees, get your heart rate up. That breaks up the heart rate up. That breaks up the heart rate up. That breaks up the sedentary time. So now it's only an hour sedentary time. So now it's only an hour sedentary time. So now it's only an hour of sedentary versus eight hours, right? of sedentary versus eight hours, right? of sedentary versus eight hours, right? Or six hours or however long you're Or six hours or however long you're Or six hours or however long you're sitting at your desk. It makes a sitting at your desk. It makes a sitting at your desk. It makes a difference. And those exercise snacks difference. And those exercise snacks difference. And those exercise snacks are easy to do. I have a standing desk. are easy to do. I have a standing desk. are easy to do. I have a standing desk. I don't use it enough. I I still have I don't use it enough. I I still have I don't use it enough. I I still have it. I do do exercise snacks. And I like it. I do do exercise snacks. And I like it. I do do exercise snacks. And I like doing the exercise snacks because like doing the exercise snacks because like doing the exercise snacks because like literally if we were to get up and do literally if we were to get up and do literally if we were to get up and do bodyweight squats right now for one bodyweight squats right now for one bodyweight squats right now for one minute, like you're going to feel minute, like you're going to feel minute, like you're going to feel better. You feel better after the blood better. You feel better after the blood better. You feel better after the blood flow to your brain. It gives you a flow to your brain. It gives you a flow to your brain. It gives you a little pump. I love it. I love the pump. little pump. I love it. I love the pump. little pump. I love it. I love the pump. It's it's just one minute of it and you It's it's just one minute of it and you It's it's just one minute of it and you get a short pump to your brain and it get a short pump to your brain and it get a short pump to your brain and it makes you feel better. So exercise makes you feel better. So exercise makes you feel better. So exercise snacks are a really good way to break up snacks are a really good way to break up snacks are a really good way to break up sedentary time. They're also adding up. sedentary time. They're also adding up. sedentary time. They're also adding up. They count as I just mentioned. They They count as I just mentioned. They They count as I just mentioned. They count towards your exercise goal and count towards your exercise goal and count towards your exercise goal and they're vigorous. You're you're getting they're vigorous. You're you're getting they're vigorous. You're you're getting you're moving fast, right? Vigorous you're moving fast, right? Vigorous you're moving fast, right? Vigorous exercise. You're getting your heart rate exercise. You're getting your heart rate exercise. You're getting your heart rate up. up. up. >> Or I could just take a Zen. I just get >> Or I could just take a Zen. I just get >> Or I could just take a Zen. I just get the pen out, jab, jab, jab, and it's uh the pen out, jab, jab, jab, and it's uh the pen out, jab, jab, jab, and it's uh all of this stuff disappears, right? I all of this stuff disappears, right? I all of this stuff disappears, right? I could do all of this stuff or I can just could do all of this stuff or I can just could do all of this stuff or I can just zen it, right? zen it, right? zen it, right? >> Yeah. I mean, >> Yeah. I mean, >> Yeah. I mean, >> so many people are taking a Zen. So >> so many people are taking a Zen. So >> so many people are taking a Zen. So interesting. And I listen, I have to say interesting. And I listen, I have to say interesting. And I listen, I have to say it's saving people's lives. Amazing. it's saving people's lives. Amazing. it's saving people's lives. Amazing. I've heard so many of my friends who are I've heard so many of my friends who are I've heard so many of my friends who are on a Zen and taking the GLP1 pens say on a Zen and taking the GLP1 pens say on a Zen and taking the GLP1 pens say that they've had profound benefits. that they've had profound benefits. that they've had profound benefits. Their knees are better. They can walk Their knees are better. They can walk Their knees are better. They can walk upstairs. They feel better. upstairs. They feel better. upstairs. They feel better. >> Yeah. I mean, let's be real here. Being >> Yeah. I mean, let's be real here. Being >> Yeah. I mean, let's be real here. Being obese and overweight is one of the worst obese and overweight is one of the worst obese and overweight is one of the worst things you can do for your health, things you can do for your health, things you can do for your health, right? It's going to accelerate the right? It's going to accelerate the right? It's going to accelerate the aging process and it's going to increase aging process and it's going to increase aging process and it's going to increase the risk of every age related disease. the risk of every age related disease. the risk of every age related disease. Cardiovascular disease, type two Cardiovascular disease, type two Cardiovascular disease, type two diabetes, cancer, you know, visceral diabetes, cancer, you know, visceral diabetes, cancer, you know, visceral fats happening. You're insulin fats happening. You're insulin fats happening. You're insulin resistant. You know, it's all it's all resistant. You know, it's all it's all resistant. You know, it's all it's all happening. It's going to affect your happening. It's going to affect your happening. It's going to affect your quality of life. It's harder to walk quality of life. It's harder to walk quality of life. It's harder to walk around. You're not as mobile. Your around. You're not as mobile. Your around. You're not as mobile. Your joints are getting more stress on them, joints are getting more stress on them, joints are getting more stress on them, right? So, it anything that can help you right? So, it anything that can help you right? So, it anything that can help you lose that weight is going to be lose that weight is going to be lose that weight is going to be beneficial. And so, these GLP1, you're beneficial. And so, these GLP1, you're beneficial. And so, these GLP1, you're talking about ombic, that's the GLP1 talking about ombic, that's the GLP1 talking about ombic, that's the GLP1 receptor agonist, right? They are very receptor agonist, right? They are very receptor agonist, right? They are very they're life-changing for people that they're life-changing for people that they're life-changing for people that are obese, people that need to lose, you are obese, people that need to lose, you are obese, people that need to lose, you know, 40 lb, 50 lb, 30 lb. It's not easy know, 40 lb, 50 lb, 30 lb. It's not easy know, 40 lb, 50 lb, 30 lb. It's not easy to lose that weight with diet and to lose that weight with diet and to lose that weight with diet and lifestyle. lifestyle. lifestyle. >> Yeah. Well, let's talk about the butts. >> Yeah. Well, let's talk about the butts. >> Yeah. Well, let's talk about the butts. Let's talk about So, the benefits are Let's talk about So, the benefits are Let's talk about So, the benefits are obviously if they're going to lose that obviously if they're going to lose that obviously if they're going to lose that fat, the visceral fat, they're going to fat, the visceral fat, they're going to fat, the visceral fat, they're going to become insulin sensitive. They're going become insulin sensitive. They're going become insulin sensitive. They're going to reduce their risk for all those to reduce their risk for all those to reduce their risk for all those diseases. And that's what the data diseases. And that's what the data diseases. And that's what the data shows. cardiovascular disease risk goes shows. cardiovascular disease risk goes shows. cardiovascular disease risk goes down, cancer risk goes down. Um, except down, cancer risk goes down. Um, except down, cancer risk goes down. Um, except for one type of cancer goes up, kidney for one type of cancer goes up, kidney for one type of cancer goes up, kidney cancer, but you know, the Alzheimer's cancer, but you know, the Alzheimer's cancer, but you know, the Alzheimer's disease risk goes down. Anything that disease risk goes down. Anything that disease risk goes down. Anything that you're going to when you lose weight, you're going to when you lose weight, you're going to when you lose weight, those risks are going to go down. There those risks are going to go down. There those risks are going to go down. There are side effects and there are things to are side effects and there are things to are side effects and there are things to consider when you're taking I'm calling consider when you're taking I'm calling consider when you're taking I'm calling them GLP-1s because we have first them GLP-1s because we have first them GLP-1s because we have first generation, sec second generation, and generation, sec second generation, and generation, sec second generation, and now third generation. And they're now third generation. And they're now third generation. And they're affecting not only the GLP-1 receptor, affecting not only the GLP-1 receptor, affecting not only the GLP-1 receptor, but they're affecting glucagon, for but they're affecting glucagon, for but they're affecting glucagon, for example. they're affecting another example. they're affecting another example. they're affecting another peptide called GIP, GIP. So, I'll just peptide called GIP, GIP. So, I'll just peptide called GIP, GIP. So, I'll just call them GLP1s for short. Okay. Um, call them GLP1s for short. Okay. Um, call them GLP1s for short. Okay. Um, semiglutide or zic is the f one of the semiglutide or zic is the f one of the semiglutide or zic is the f one of the first generations. We now have the first generations. We now have the first generations. We now have the second generation that's targeting two second generation that's targeting two second generation that's targeting two pathways. You can lose even more weight. pathways. You can lose even more weight. pathways. You can lose even more weight. Marjaro would be something that people Marjaro would be something that people Marjaro would be something that people would relate to. That's this one of the would relate to. That's this one of the would relate to. That's this one of the second generation ones. And I think that second generation ones. And I think that second generation ones. And I think that for people that are going to start these for people that are going to start these for people that are going to start these these drugs, first of all, they have to these drugs, first of all, they have to these drugs, first of all, they have to realize there's a good chance they're realize there's a good chance they're realize there's a good chance they're going to have to be on them for the rest going to have to be on them for the rest going to have to be on them for the rest of their lives. And that that's of their lives. And that that's of their lives. And that that's something that you have to be willing to something that you have to be willing to something that you have to be willing to do. And I say that because do. And I say that because do. And I say that because many studies have shown now that many studies have shown now that many studies have shown now that individuals that do take these GLP1s do individuals that do take these GLP1s do individuals that do take these GLP1s do lose a lot of weight. And it's very lose a lot of weight. And it's very lose a lot of weight. And it's very beneficial to lose that weight. But if beneficial to lose that weight. But if beneficial to lose that weight. But if they stop taking the GLP1s, they gain they stop taking the GLP1s, they gain they stop taking the GLP1s, they gain the weight back and and often oftentimes the weight back and and often oftentimes the weight back and and often oftentimes they gain all the weight back because they gain all the weight back because they gain all the weight back because your body's kind of trying to go back to your body's kind of trying to go back to your body's kind of trying to go back to that reset point and their hunger comes that reset point and their hunger comes that reset point and their hunger comes back with a vengeance. And so part of back with a vengeance. And so part of back with a vengeance. And so part of what GLP-1 drugs are doing are they are what GLP-1 drugs are doing are they are what GLP-1 drugs are doing are they are basically, you know, they're they're basically, you know, they're they're basically, you know, they're they're they're making you feel satiated and not they're making you feel satiated and not they're making you feel satiated and not hungry. So they're affecting your hungry. So they're affecting your hungry. So they're affecting your satiety hormone so you don't feel satiety hormone so you don't feel satiety hormone so you don't feel hungry. They're also slowing gastric hungry. They're also slowing gastric hungry. They're also slowing gastric emptying so food stays around in your emptying so food stays around in your emptying so food stays around in your intestines longer so you feel full. When intestines longer so you feel full. When intestines longer so you feel full. When food is in your intestines, you don't food is in your intestines, you don't food is in your intestines, you don't feel hungry. So they're slowing that feel hungry. So they're slowing that feel hungry. So they're slowing that process and so people don't feel hungry. process and so people don't feel hungry. process and so people don't feel hungry. And so what ends up happening is in many And so what ends up happening is in many And so what ends up happening is in many ways it's mimicking calorie restriction ways it's mimicking calorie restriction ways it's mimicking calorie restriction and fasting, right? You're basically not and fasting, right? You're basically not and fasting, right? You're basically not eating as much food. So that's eating as much food. So that's eating as much food. So that's essentially but it's doing it for you. essentially but it's doing it for you. essentially but it's doing it for you. It's not you don't have to put in that It's not you don't have to put in that It's not you don't have to put in that you don't have to feel hungry. You don't you don't have to feel hungry. You don't you don't have to feel hungry. You don't have to put in that work and and it's have to put in that work and and it's have to put in that work and and it's doing it for you, right? And so people doing it for you, right? And so people doing it for you, right? And so people are losing a lot of weight and they're are losing a lot of weight and they're are losing a lot of weight and they're losing it very rapidly. And I said you losing it very rapidly. And I said you losing it very rapidly. And I said you might have to be on it for the rest of might have to be on it for the rest of might have to be on it for the rest of your life. And what I what I mean by your life. And what I what I mean by your life. And what I what I mean by that is because a lot of studies show that is because a lot of studies show that is because a lot of studies show that majority of people do gain back that majority of people do gain back that majority of people do gain back their weight. Their appetite comes back. their weight. Their appetite comes back. their weight. Their appetite comes back. It comes back with the vengeance and It comes back with the vengeance and It comes back with the vengeance and they they regain the weight over over a they they regain the weight over over a they they regain the weight over over a year or so. So that's one thing to year or so. So that's one thing to year or so. So that's one thing to consider. Are you willing to take it for consider. Are you willing to take it for consider. Are you willing to take it for the rest of your life? the rest of your life? the rest of your life? >> There was a a New York Times piece where >> There was a a New York Times piece where >> There was a a New York Times piece where they looked at a lady called Stacy they looked at a lady called Stacy they looked at a lady called Stacy Canterbury. She had lost 50 pounds on Canterbury. She had lost 50 pounds on Canterbury. She had lost 50 pounds on one of the GLP ones that you mentioned, one of the GLP ones that you mentioned, one of the GLP ones that you mentioned, reaching her peak goal weight. And after reaching her peak goal weight. And after reaching her peak goal weight. And after stopping the drug due to insurance stopping the drug due to insurance stopping the drug due to insurance issues, she regained 20 pounds back issues, she regained 20 pounds back issues, she regained 20 pounds back straight away in a month. Interestingly, straight away in a month. Interestingly, straight away in a month. Interestingly, she described the return of hunger not she described the return of hunger not she described the return of hunger not as a gradual increase, but as a as a gradual increase, but as a as a gradual increase, but as a ferocious, anim animalistic urge to eat. ferocious, anim animalistic urge to eat. ferocious, anim animalistic urge to eat. That was far more intense than before That was far more intense than before That was far more intense than before she ever started the medication. And the she ever started the medication. And the she ever started the medication. And the New York Times did a big piece about New York Times did a big piece about New York Times did a big piece about that because one of the things that I've that because one of the things that I've that because one of the things that I've come to learn is that there's no free come to learn is that there's no free come to learn is that there's no free lunch in life. No pun intended. lunch in life. No pun intended. lunch in life. No pun intended. >> There's no free lunch. There's no free >> There's no free lunch. There's no free >> There's no free lunch. There's no free biological lunch. It's it's true. Um biological lunch. It's it's true. Um biological lunch. It's it's true. Um yeah, people's appetite, that's why I yeah, people's appetite, that's why I yeah, people's appetite, that's why I said it comes back with the vengeance said it comes back with the vengeance said it comes back with the vengeance because it seems to be the case where because it seems to be the case where because it seems to be the case where your body's like it hasn't been hungry. your body's like it hasn't been hungry. your body's like it hasn't been hungry. And it's like, wait a minute, I've been And it's like, wait a minute, I've been And it's like, wait a minute, I've been starving for so long. I need to eat. starving for so long. I need to eat. starving for so long. I need to eat. Right? So it's kind of like feed me. And Right? So it's kind of like feed me. And Right? So it's kind of like feed me. And that's that's obviously something to that's that's obviously something to that's that's obviously something to consider. So the question is, well, what consider. So the question is, well, what consider. So the question is, well, what happens if you're on these drugs long happens if you're on these drugs long happens if you're on these drugs long term? And you know, we've got these term? And you know, we've got these term? And you know, we've got these drugs early early versions of them have drugs early early versions of them have drugs early early versions of them have been around. They they also help treat been around. They they also help treat been around. They they also help treat type two diabetes, right? That's part of type two diabetes, right? That's part of type two diabetes, right? That's part of like they where they first came from. like they where they first came from. like they where they first came from. They've been around a while. We do have They've been around a while. We do have They've been around a while. We do have some data. Mostly the data is positive some data. Mostly the data is positive some data. Mostly the data is positive because people are losing a lot of because people are losing a lot of because people are losing a lot of weight and that is what's putting them weight and that is what's putting them weight and that is what's putting them at a high risk for these diseases. And at a high risk for these diseases. And at a high risk for these diseases. And so when you lose that weight, it what so when you lose that weight, it what so when you lose that weight, it what ends up happening is your disease risk ends up happening is your disease risk ends up happening is your disease risk for all these diseases goes down, right? for all these diseases goes down, right? for all these diseases goes down, right? So it's hard to uncouple weight loss So it's hard to uncouple weight loss So it's hard to uncouple weight loss from what the drug's doing itself. But from what the drug's doing itself. But from what the drug's doing itself. But there are side effects in addition to there are side effects in addition to there are side effects in addition to that, right? Nausea, GI upset, all that that, right? Nausea, GI upset, all that that, right? Nausea, GI upset, all that stuff. Maybe temporary. Some people it stuff. Maybe temporary. Some people it stuff. Maybe temporary. Some people it kind of sticks around. Some other kind of sticks around. Some other kind of sticks around. Some other effects I think that are are that people effects I think that are are that people effects I think that are are that people are a little more concerned about are are a little more concerned about are are a little more concerned about are the um muscle loss and bone loss. That's the um muscle loss and bone loss. That's the um muscle loss and bone loss. That's a big one. And that is probably a big one. And that is probably a big one. And that is probably something coming from just rapid weight something coming from just rapid weight something coming from just rapid weight loss and and not eating enough food and loss and and not eating enough food and loss and and not eating enough food and not resistance training. So when you're not resistance training. So when you're not resistance training. So when you're when you're largely fasting throughout when you're largely fasting throughout when you're largely fasting throughout the day, if you're not getting enough the day, if you're not getting enough the day, if you're not getting enough protein, then your muscle is not going protein, then your muscle is not going protein, then your muscle is not going to have amino acids to help, you know, to have amino acids to help, you know, to have amino acids to help, you know, basically keep growing. And not only basically keep growing. And not only basically keep growing. And not only keep growing, not use its own amino acid keep growing, not use its own amino acid keep growing, not use its own amino acid reserve for making protein, right? So reserve for making protein, right? So reserve for making protein, right? So you break down muscle. In fact, there's you break down muscle. In fact, there's you break down muscle. In fact, there's weight loss studies showing that in any weight loss studies showing that in any weight loss studies showing that in any weight loss diet, you know, if you're weight loss diet, you know, if you're weight loss diet, you know, if you're not eating enough protein and you're not not eating enough protein and you're not not eating enough protein and you're not resistance training, up to 40% of your resistance training, up to 40% of your resistance training, up to 40% of your weight can come from muscle weight loss weight can come from muscle weight loss weight can come from muscle weight loss that you're losing. I should say lean that you're losing. I should say lean that you're losing. I should say lean mass, including muscle. So that's a mass, including muscle. So that's a mass, including muscle. So that's a little different, but it's it's a big little different, but it's it's a big little different, but it's it's a big percent, right? And so you're talking percent, right? And so you're talking percent, right? And so you're talking about losing a lot of muscle as well. about losing a lot of muscle as well. about losing a lot of muscle as well. And that is something that happens with And that is something that happens with And that is something that happens with these drugs. If people are training, these drugs. If people are training, these drugs. If people are training, it's really helps. If they're resistance it's really helps. If they're resistance it's really helps. If they're resistance training, it's really helping because training, it's really helping because training, it's really helping because that's a signal to to your muscle to that's a signal to to your muscle to that's a signal to to your muscle to grow muscle. It's a mechanical force grow muscle. It's a mechanical force grow muscle. It's a mechanical force that helps you grow muscle, right? that helps you grow muscle, right? that helps you grow muscle, right? That's something to consider. Bone loss That's something to consider. Bone loss That's something to consider. Bone loss is another one. You can also lose bone is another one. You can also lose bone is another one. You can also lose bone from rapid rapid weight loss. I don't from rapid rapid weight loss. I don't from rapid rapid weight loss. I don't know if there's an independent like know if there's an independent like know if there's an independent like GLP-1 receptors that are on bone doing GLP-1 receptors that are on bone doing GLP-1 receptors that are on bone doing something directly there yet to be something directly there yet to be something directly there yet to be uncovered. I think we don't really know uncovered. I think we don't really know uncovered. I think we don't really know why bone loss occurs. It's thought maybe why bone loss occurs. It's thought maybe why bone loss occurs. It's thought maybe it's just the weight loss, but like I it's just the weight loss, but like I it's just the weight loss, but like I said, maybe there's something that we said, maybe there's something that we said, maybe there's something that we don't understand yet. Kidney cancer is don't understand yet. Kidney cancer is don't understand yet. Kidney cancer is another one. It seems like there's an another one. It seems like there's an another one. It seems like there's an increased signal for kidney cancer. increased signal for kidney cancer. increased signal for kidney cancer. Don't know why that is. Needs to be Don't know why that is. Needs to be Don't know why that is. Needs to be studied. There's a blackbox warning on studied. There's a blackbox warning on studied. There's a blackbox warning on them for thyroid cancer increase. that's them for thyroid cancer increase. that's them for thyroid cancer increase. that's never really been shown in human never really been shown in human never really been shown in human studies. It all comes from animal data, studies. It all comes from animal data, studies. It all comes from animal data, but it's there nonetheless. Something to but it's there nonetheless. Something to but it's there nonetheless. Something to consider consider consider >> and it's very early. So, I feel like >> and it's very early. So, I feel like >> and it's very early. So, I feel like we're going to have a conversation in 5 we're going to have a conversation in 5 we're going to have a conversation in 5 years time when there's more understood years time when there's more understood years time when there's more understood about these compounds. about these compounds. about these compounds. >> Well, the the thing that worries me is >> Well, the the thing that worries me is >> Well, the the thing that worries me is that, you know, okay, you have the that, you know, okay, you have the that, you know, okay, you have the person who's 300 lb and like they have person who's 300 lb and like they have person who's 300 lb and like they have to get down like like that's really to get down like like that's really to get down like like that's really unhealthy, right? It's that can really unhealthy, right? It's that can really unhealthy, right? It's that can really be a gamecher for them. But now what be a gamecher for them. But now what be a gamecher for them. But now what we're seeing is Hollywood. We're seeing we're seeing is Hollywood. We're seeing we're seeing is Hollywood. We're seeing just just your average moms. They're just just your average moms. They're just just your average moms. They're like, "I want to lose 10 pounds, but I like, "I want to lose 10 pounds, but I like, "I want to lose 10 pounds, but I want it to be easy." Right? They're 10 want it to be easy." Right? They're 10 want it to be easy." Right? They're 10 or 15 pounds, whatever. And they're or 15 pounds, whatever. And they're or 15 pounds, whatever. And they're going to these JLP1s. going to these JLP1s. going to these JLP1s. And the question is, I don't know that And the question is, I don't know that And the question is, I don't know that we have data showing it's actually we have data showing it's actually we have data showing it's actually beneficial in that population because beneficial in that population because beneficial in that population because they're already pretty pretty lean and they're already pretty pretty lean and they're already pretty pretty lean and they're just wanting to look a little they're just wanting to look a little they're just wanting to look a little bit better. And we don't really know. We bit better. And we don't really know. We bit better. And we don't really know. We don't really know if it's beneficial. We don't really know if it's beneficial. We don't really know if it's beneficial. We know that losing weight's beneficial for know that losing weight's beneficial for know that losing weight's beneficial for sure and that's what these drugs are sure and that's what these drugs are sure and that's what these drugs are doing. You're losing a lot of weight doing. You're losing a lot of weight doing. You're losing a lot of weight rapidly. The other thing is gallstones. rapidly. The other thing is gallstones. rapidly. The other thing is gallstones. Um you're getting the increased risk of Um you're getting the increased risk of Um you're getting the increased risk of gallstones, right? Some people's gallstones, right? Some people's gallstones, right? Some people's gallbladder has to be removed. gallbladder has to be removed. gallbladder has to be removed. >> What about like anorexia and stuff like >> What about like anorexia and stuff like >> What about like anorexia and stuff like that? Cuz I've got a couple of friends that? Cuz I've got a couple of friends that? Cuz I've got a couple of friends who who are on the pen and they have who who are on the pen and they have who who are on the pen and they have they have dropped weight at a speed that they have dropped weight at a speed that they have dropped weight at a speed that has blown my mind. And part of me is has blown my mind. And part of me is has blown my mind. And part of me is going stop like stop here. You know, I'm going stop like stop here. You know, I'm going stop like stop here. You know, I'm thinking like I'm thinking, gosh, does thinking like I'm thinking, gosh, does thinking like I'm thinking, gosh, does this just keep going down and down and this just keep going down and down and this just keep going down and down and down and down and down? down and down and down? down and down and down? >> I don't Yeah, I mean, I don't think it >> I don't Yeah, I mean, I don't think it >> I don't Yeah, I mean, I don't think it keeps going down and down and down and keeps going down and down and down and keeps going down and down and down and down generally. I think you kind of down generally. I think you kind of down generally. I think you kind of stay. You hit a certain point and stay stay. You hit a certain point and stay stay. You hit a certain point and stay >> if the dose remains the same. >> if the dose remains the same. >> if the dose remains the same. >> If the dose remains the same. And I >> If the dose remains the same. And I >> If the dose remains the same. And I think that people that are already kind think that people that are already kind think that people that are already kind of like at a certain healthy weight of like at a certain healthy weight of like at a certain healthy weight should taper down the dose too, right? should taper down the dose too, right? should taper down the dose too, right? >> Um, and that's also been shown to help >> Um, and that's also been shown to help >> Um, and that's also been shown to help at least with weight regain too. you at least with weight regain too. you at least with weight regain too. you want to stop and get off it, you have a want to stop and get off it, you have a want to stop and get off it, you have a better chance of success if you taper better chance of success if you taper better chance of success if you taper down the dose and and don't just full down the dose and and don't just full down the dose and and don't just full stop, you know, get off of it. Um, it stop, you know, get off of it. Um, it stop, you know, get off of it. Um, it seems like tapering down helps people at seems like tapering down helps people at seems like tapering down helps people at least slow the weight regain where it's least slow the weight regain where it's least slow the weight regain where it's not happening all of a sudden. Your body not happening all of a sudden. Your body not happening all of a sudden. Your body kind of adjust. But I also want to kind of adjust. But I also want to kind of adjust. But I also want to mention, you know, there are other ways mention, you know, there are other ways mention, you know, there are other ways that you can lose weight, right? that you can lose weight, right? that you can lose weight, right? Intermittent fasting. Intermittent Intermittent fasting. Intermittent Intermittent fasting. Intermittent fasting is so on the lowest dose of some fasting is so on the lowest dose of some fasting is so on the lowest dose of some of these drugs like ozic for example if of these drugs like ozic for example if of these drugs like ozic for example if you're on the lowest dose you can you're on the lowest dose you can you're on the lowest dose you can achieve a similar amount of weight loss achieve a similar amount of weight loss achieve a similar amount of weight loss from intermittent fasting as you do from from intermittent fasting as you do from from intermittent fasting as you do from that and it's not you know if it's five that and it's not you know if it's five that and it's not you know if it's five five you know 5 to 10% body weight not five you know 5 to 10% body weight not five you know 5 to 10% body weight not huge amount but you know for people that huge amount but you know for people that huge amount but you know for people that don't need to you lose a huge amount don't need to you lose a huge amount don't need to you lose a huge amount that's a good way to do it because that's a good way to do it because that's a good way to do it because you're going to get the metabolic switch you're going to get the metabolic switch you're going to get the metabolic switch you're going to get the ketosis you're you're going to get the ketosis you're you're going to get the ketosis you're not going to have to worry about the not going to have to worry about the not going to have to worry about the side effects you don't have to worry side effects you don't have to worry side effects you don't have to worry about regaining the weight because guess about regaining the weight because guess about regaining the weight because guess what? You're going to adapt. Your body what? You're going to adapt. Your body what? You're going to adapt. Your body adapts. You get used to the fasting adapts. You get used to the fasting adapts. You get used to the fasting becomes easier. So, I think that, you becomes easier. So, I think that, you becomes easier. So, I think that, you know, it it depends on the population know, it it depends on the population know, it it depends on the population that we're talking about here. Do I have that we're talking about here. Do I have that we're talking about here. Do I have concerns? Yes, I do. I have concerns. concerns? Yes, I do. I have concerns. concerns? Yes, I do. I have concerns. But do I also think some of these people But do I also think some of these people But do I also think some of these people that are obese and would never lose that that are obese and would never lose that that are obese and would never lose that weight? Is are are they getting a weight? Is are are they getting a weight? Is are are they getting a benefit from these drugs? Absolutely. I benefit from these drugs? Absolutely. I benefit from these drugs? Absolutely. I think they are. But it all comes down to think they are. But it all comes down to think they are. But it all comes down to the population who's using them. And the population who's using them. And the population who's using them. And right now, it's become so popular in right now, it's become so popular in right now, it's become so popular in everyone. And there's so many people I everyone. And there's so many people I everyone. And there's so many people I don't think need to use it to lose their don't think need to use it to lose their don't think need to use it to lose their 10 pounds. It's ridiculous. 10 pounds. It's ridiculous. 10 pounds. It's ridiculous. >> People take the path of least resistance >> People take the path of least resistance >> People take the path of least resistance though, don't they? And appears to be though, don't they? And appears to be though, don't they? And appears to be the path of least resistance for many. the path of least resistance for many. the path of least resistance for many. So, we shall see, I guess. Rhonda, we So, we shall see, I guess. Rhonda, we So, we shall see, I guess. Rhonda, we have a closing tradition where the last have a closing tradition where the last have a closing tradition where the last guest leaves a question for the next, guest leaves a question for the next, guest leaves a question for the next, not knowing who they're leaving it for. not knowing who they're leaving it for. not knowing who they're leaving it for. And the question left for you, I think, And the question left for you, I think, And the question left for you, I think, is a great one. It is, what is a is a great one. It is, what is a is a great one. It is, what is a purchase that you made that is less than purchase that you made that is less than purchase that you made that is less than $100 that improved your quality of life $100 that improved your quality of life $100 that improved your quality of life the most? the most? the most? That was probably okay. I have two. That was probably okay. I have two. That was probably okay. I have two. Um, I would say the omega-3 index test Um, I would say the omega-3 index test Um, I would say the omega-3 index test that is measuring your omega-3 fatty that is measuring your omega-3 fatty that is measuring your omega-3 fatty acid levels. acid levels. acid levels. >> And you can get that at home or >> And you can get that at home or >> And you can get that at home or >> you can order it online and get it at >> you can order it online and get it at >> you can order it online and get it at home. And you do a little you do like a home. And you do a little you do like a home. And you do a little you do like a little spot of blood. It's like a finger little spot of blood. It's like a finger little spot of blood. It's like a finger prick blood spot spot. And prick blood spot spot. And prick blood spot spot. And just knowing that you're not in that you just knowing that you're not in that you just knowing that you're not in that you want to be 8% range. 8% range is the want to be 8% range. 8% range is the want to be 8% range. 8% range is the 5year increased life expectancy. It's 5year increased life expectancy. It's 5year increased life expectancy. It's the, you know, 66% lower dementia risk. the, you know, 66% lower dementia risk. the, you know, 66% lower dementia risk. I mean, it's really where you want to be I mean, it's really where you want to be I mean, it's really where you want to be to to be the healthiest. And you might to to be the healthiest. And you might to to be the healthiest. And you might you might be supplementing with an you might be supplementing with an you might be supplementing with an omega-3 supplement that's not really omega-3 supplement that's not really omega-3 supplement that's not really working and you won't know it unless you working and you won't know it unless you working and you won't know it unless you do take that test. And I think it's one do take that test. And I think it's one do take that test. And I think it's one of the the easiest ones that I've done. of the the easiest ones that I've done. of the the easiest ones that I've done. >> And how did that improve your quality of >> And how did that improve your quality of >> And how did that improve your quality of life or are you saying it um life or are you saying it um life or are you saying it um >> helped you avoid a bad quality of life? >> helped you avoid a bad quality of life? >> helped you avoid a bad quality of life? It's no, I think it's improving my It's no, I think it's improving my It's no, I think it's improving my quality of life because it's it's it's quality of life because it's it's it's quality of life because it's it's it's slowing it's slowing my aging. That's slowing it's slowing my aging. That's slowing it's slowing my aging. That's been shown with omega-3. It's absolutely been shown with omega-3. It's absolutely been shown with omega-3. It's absolutely slowing aging. I told you omega-3 was slowing aging. I told you omega-3 was slowing aging. I told you omega-3 was the only supplement that was able to do the only supplement that was able to do the only supplement that was able to do that. Um, even in the context of people that. Um, even in the context of people that. Um, even in the context of people that were healthy and physically active. that were healthy and physically active. that were healthy and physically active. I mean, this the Swiss these Swiss I mean, this the Swiss these Swiss I mean, this the Swiss these Swiss people are healthy. It's like if they people are healthy. It's like if they people are healthy. It's like if they did the study in the US, there's no way did the study in the US, there's no way did the study in the US, there's no way 88% of them would be physically active. 88% of them would be physically active. 88% of them would be physically active. Not a chance, right? Um, yeah. So, it's Not a chance, right? Um, yeah. So, it's Not a chance, right? Um, yeah. So, it's it's slowing the aging process and that it's slowing the aging process and that it's slowing the aging process and that is exactly what I want to do. It's going is exactly what I want to do. It's going is exactly what I want to do. It's going to help with peak span. It's going to to help with peak span. It's going to to help with peak span. It's going to help with, you know, health span. It's help with, you know, health span. It's help with, you know, health span. It's going to help with life lifespan as going to help with life lifespan as going to help with life lifespan as well. So, and it's it's affordable. It's well. So, and it's it's affordable. It's well. So, and it's it's affordable. It's less than 100 bucks. less than 100 bucks. less than 100 bucks. >> And the second one, >> And the second one, >> And the second one, >> the second one I think um the one that >> the second one I think um the one that >> the second one I think um the one that really did improve my in quality was a really did improve my in quality was a really did improve my in quality was a continuous glucose monitor. continuous glucose monitor. continuous glucose monitor. >> Oh, I thought you were going to say >> Oh, I thought you were going to say >> Oh, I thought you were going to say creatine. Okay. Continuous glucose creatine. Okay. Continuous glucose creatine. Okay. Continuous glucose monitor. No, no, no. You can't go back monitor. No, no, no. You can't go back monitor. No, no, no. You can't go back now. now. now. >> Yeah, it did. It did because I realized >> Yeah, it did. It did because I realized >> Yeah, it did. It did because I realized how important sleep was for my metabolic how important sleep was for my metabolic how important sleep was for my metabolic health. I thought I was doing everything health. I thought I was doing everything health. I thought I was doing everything right for metabolic health and and it right for metabolic health and and it right for metabolic health and and it was it was knowing how not getting was it was knowing how not getting was it was knowing how not getting enough sleep was affecting my glucose. I enough sleep was affecting my glucose. I enough sleep was affecting my glucose. I never would have thought that. Never never would have thought that. Never never would have thought that. Never would have known. And most people that would have known. And most people that would have known. And most people that get the continuous gluc glucose monitors get the continuous gluc glucose monitors get the continuous gluc glucose monitors never think about that either. They never think about that either. They never think about that either. They think about the food they're eating. think about the food they're eating. think about the food they're eating. They don't think about sleep. They don't think about sleep. They don't think about sleep. >> And when you get that continuous glucose >> And when you get that continuous glucose >> And when you get that continuous glucose monitor, what is it you're looking at to monitor, what is it you're looking at to monitor, what is it you're looking at to figure out the connection with sleep? figure out the connection with sleep? figure out the connection with sleep? You can look at first you can look at You can look at first you can look at You can look at first you can look at your fasting blood glucose levels and your fasting blood glucose levels and your fasting blood glucose levels and you can go online and for your age and you can go online and for your age and you can go online and for your age and and gender and figure out what's a and gender and figure out what's a and gender and figure out what's a normal range. normal range. normal range. >> So that's when you haven't eaten. >> So that's when you haven't eaten. >> So that's when you haven't eaten. >> Yes. Okay. First thing in the morning >> Yes. Okay. First thing in the morning >> Yes. Okay. First thing in the morning and you have not eaten. That would be and you have not eaten. That would be and you have not eaten. That would be the easiest thing to look at. the easiest thing to look at. the easiest thing to look at. >> Mhm. And the second thing >> Mhm. And the second thing >> Mhm. And the second thing >> Yes. The second thing would be to look >> Yes. The second thing would be to look >> Yes. The second thing would be to look at after you eat a meal 30 minutes to an at after you eat a meal 30 minutes to an at after you eat a meal 30 minutes to an hour later making sure that you're hour later making sure that you're hour later making sure that you're clearing that glucose from your meal. clearing that glucose from your meal. clearing that glucose from your meal. And if you're not seeing that peak come And if you're not seeing that peak come And if you're not seeing that peak come down and clearing there's something down and clearing there's something down and clearing there's something wrong. Uh, wrong. Uh, wrong. Uh, okay. I might wear another one of those. okay. I might wear another one of those. okay. I might wear another one of those. It's been a while and they're quite It's been a while and they're quite It's been a while and they're quite cheap. You can get them for like $20 on cheap. You can get them for like $20 on cheap. You can get them for like $20 on on the internet. Dr. Ronda, I think on the internet. Dr. Ronda, I think on the internet. Dr. Ronda, I think people are going to want to continue to people are going to want to continue to people are going to want to continue to learn from you. So, where should they go learn from you. So, where should they go learn from you. So, where should they go to learn more from you? to learn more from you? to learn more from you? >> I have a podcast called Found My >> I have a podcast called Found My >> I have a podcast called Found My Fitness. It's on YouTube, Spotify, Apple Fitness. It's on YouTube, Spotify, Apple Fitness. It's on YouTube, Spotify, Apple Podcast, everywhere you listen to Podcast, everywhere you listen to Podcast, everywhere you listen to podcasts. That would be the the best podcasts. That would be the the best podcasts. That would be the the best place. I have a website, place. I have a website, place. I have a website, foundmyfitness.com. I have a wonderful foundmyfitness.com. I have a wonderful foundmyfitness.com. I have a wonderful newsletter. Every week we put out newsletter. Every week we put out newsletter. Every week we put out something. We put out one on that something. We put out one on that something. We put out one on that Peakspan paper. We put out a newsletter Peakspan paper. We put out a newsletter Peakspan paper. We put out a newsletter on updating the exercise guidelines. I on updating the exercise guidelines. I on updating the exercise guidelines. I have a great team. We put out an email have a great team. We put out an email have a great team. We put out an email newsletter that's free every single newsletter that's free every single newsletter that's free every single week. And they're really good. They're week. And they're really good. They're week. And they're really good. They're really good in-depth emails so people really good in-depth emails so people really good in-depth emails so people can find me there. I'm on social media. can find me there. I'm on social media. can find me there. I'm on social media. Rhonda Patrick found my fitness. That's Rhonda Patrick found my fitness. That's Rhonda Patrick found my fitness. That's all my that's my my handle, my website all my that's my my handle, my website all my that's my my handle, my website name, my podcast name. name, my podcast name. name, my podcast name. >> I'll link it below for anyone as well >> I'll link it below for anyone as well >> I'll link it below for anyone as well that um would like to go check out that that um would like to go check out that that um would like to go check out that information. It'll all be in the information. It'll all be in the information. It'll all be in the description below. I highly recommend. I description below. I highly recommend. I description below. I highly recommend. I mean, I don't really need to tell people mean, I don't really need to tell people mean, I don't really need to tell people how incredible you are. I think they've how incredible you are. I think they've how incredible you are. I think they've just observed that. So I shant. Um I just observed that. So I shant. Um I just observed that. So I shant. Um I shall. You are incredible. shall. You are incredible. shall. You are incredible. >> Thank you. >> Thank you. >> Thank you. >> Um so thank you so much for doing this. >> Um so thank you so much for doing this. >> Um so thank you so much for doing this. I've learned so much and I've done so I've learned so much and I've done so I've learned so much and I've done so many of these health conversations on many of these health conversations on many of these health conversations on this show and it's almost at a point now this show and it's almost at a point now this show and it's almost at a point now where I'm wondering if there's much more where I'm wondering if there's much more where I'm wondering if there's much more that I've got to learn. But because I that I've got to learn. But because I that I've got to learn. But because I think you stay at the very cutting edge think you stay at the very cutting edge think you stay at the very cutting edge of the studies that are coming out and of the studies that are coming out and of the studies that are coming out and you're so good at both articulating them you're so good at both articulating them you're so good at both articulating them in a simple way that someone like me can in a simple way that someone like me can in a simple way that someone like me can understand even though I can't understand even though I can't understand even though I can't understand a lot of the literature as it understand a lot of the literature as it understand a lot of the literature as it comes out of these sort of scientific comes out of these sort of scientific comes out of these sort of scientific journals. I think that you, you know, journals. I think that you, you know, journals. I think that you, you know, you're a person people do need to follow you're a person people do need to follow you're a person people do need to follow um because the world and the scientific um because the world and the scientific um because the world and the scientific understandings are always changing and understandings are always changing and understandings are always changing and it's good to have someone who can it's good to have someone who can it's good to have someone who can distill that down for you in a way that distill that down for you in a way that distill that down for you in a way that is relevant, accessible, and is relevant, accessible, and is relevant, accessible, and scientifically rigorous. And that's scientifically rigorous. And that's scientifically rigorous. And that's exactly sort of the three terms that I exactly sort of the three terms that I exactly sort of the three terms that I think of when I think of you. So, please think of when I think of you. So, please think of when I think of you. So, please do continue to do the work you're doing do continue to do the work you're doing do continue to do the work you're doing because it's teaching me so much. And by because it's teaching me so much. And by because it's teaching me so much. And by way of that, it's meaning that I can way of that, it's meaning that I can way of that, it's meaning that I can live a happier, healthier life. And I live a happier, healthier life. And I live a happier, healthier life. And I appreciate you for that, Ronda. appreciate you for that, Ronda. appreciate you for that, Ronda. >> I really appreciate that. Thank you so >> I really appreciate that. Thank you so >> I really appreciate that. Thank you so much, Stephen. I love coming and having much, Stephen. I love coming and having much, Stephen. I love coming and having discussions with you. They're fun. discussions with you. They're fun. discussions with you. They're fun. >> Thank you. 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