Playing to Win - 092 - Nicolas Verhoeven

00:00:00.740 All right, we're live. So welcome to the 92nd installment of the Plane & Wind podcast series.

00:00:07.320 It's been a few weeks since I've done one of these and I've got an awesome guest today.

00:00:11.440 His name is Nicholas and he has a YouTube channel by the name of Physionics.

00:00:15.820 Physionics, sorry. How you doing, Nick?

00:00:18.560 Doing fantastic.

00:00:20.460 So I tripped across you because you called in on one of my Unplugged Alpha podcast ones

00:00:25.060 when I was talking about some topics around, I guess, biohacking sort of thing.

00:00:30.320 And I was pleasantly surprised by the depth of your knowledge when you were chiming in on some ideas

00:00:36.760 and subscribed to your channel, watched a bunch of your stuff.

00:00:40.140 Congratulations on your success. Looks like you've got over 100,000 subs now.

00:00:44.020 This is kind of a part-time gig for you, right?

00:00:47.020 Yeah, it's a part-time gig at the moment.

00:00:49.120 But once I graduate, I'd like to make it a full-time thing.

00:00:52.600 Yeah. What are you doing on the day job side of things?

00:00:57.900 Because you've got a list of credentials on the About page of your YouTube channel.

00:01:01.840 You mostly talk about kind of one of the things that I'm super interested on the side

00:01:05.980 that I don't spend too much time on, which is like anti-aging and dealing with blood labs

00:01:10.360 and studies and all that sort of stuff.

00:01:11.960 And you kind of distill a lot of these studies, but your day job.

00:01:14.940 Can you kind of explain to our audience what it is that you do?

00:01:17.080 Yeah, sure.

00:01:17.780 Sure. So I'm currently finishing my PhD in molecular medicine.

00:01:23.080 So I've been doing lab work for the last almost 10 years now.

00:01:29.320 I suppose it's been almost exactly 10 years.

00:01:31.940 So I entered the lab at 24 as kind of an intern and then just kind of grew from there,

00:01:37.320 did my master or did a little bit of undergraduate work where I was still working in the lab.

00:01:42.180 And then I did my master's in exercise physiology.

00:01:45.340 And then from there, I did.

00:01:48.520 Now I'm in my final year, final like eight months or so of my PhD where, you know, again,

00:01:54.480 for another additional five years or so, I've been doing lab work.

00:01:57.780 So that's been my day job up to this point.

00:02:02.320 But Physionic, as you pointed out, Physionic really grew this year substantially to the point

00:02:07.460 where hopefully I can make that kind of follow the rich footsteps in certain regards

00:02:14.180 and be an entrepreneur of sorts.

00:02:16.940 Yeah. And I want you guys to go subscribe to his channel.

00:02:19.320 If you enjoy this podcast, it's linked in the title.

00:02:22.340 You can just click Physionic and it'll take you to his YouTube channel.

00:02:27.000 Yeah. Let's talk about YouTube for a minute before we sort of get into your level of expertise.

00:02:30.060 How did you find that? I know it's a grind for most people.

00:02:32.780 Like the vast majority of channels that start up, they never really go anywhere.

00:02:35.240 They'll upload videos. They sort of abandon it after a while.

00:02:38.300 You put a lot of editing into your videos.

00:02:40.220 I can tell by the amount of work that's into the presentation and, you know,

00:02:43.720 the B-roll and all the slides and all that sort of stuff that pops up.

00:02:46.040 That must take quite a bit of time.

00:02:48.480 How did you push on through when, like there's times where you would hit upload and publish

00:02:53.380 and then it would be crickets for the most part.

00:02:55.460 I've said this before, like for a while, you'll do that and you hit refresh.

00:02:59.000 And it's like every refresh is your view or maybe you send it to your mom and she watches it.

00:03:02.660 And it's like, those are your views.

00:03:04.240 But can you talk about like the startup of the channel and how you push through on that?

00:03:08.560 Yeah, definitely.

00:03:09.480 I was 24.

00:03:11.120 I just finished my degree in psychology.

00:03:13.800 And then it was after my degree that I realized that I didn't want to do psychology,

00:03:18.240 which was unfortunate for me.

00:03:21.980 But I gravitated towards doing just wanting to learn.

00:03:26.080 I was obsessed with learning about how the body works.

00:03:28.220 And I kept going to my professors after I went back to school for physiology.

00:03:33.280 And I kept asking them.

00:03:35.840 I was pestering them just constantly.

00:03:38.340 So eventually it just kind of hit me, you know, because I love learning so much.

00:03:42.580 I'm doing so much stuff outside of the classroom.

00:03:45.860 I decided to start a channel and just kind of start posting whatever I was learning.

00:03:51.940 So I told myself every week I had to post a video.

00:03:56.040 And for nine and a half years, I posted one video every single, or at least one video for

00:04:01.800 the last nine and a half years.

00:04:04.000 And like you said, for the last, I think it was six, seven years, it was absolutely nothing.

00:04:11.500 I, which is completely my fault.

00:04:13.860 I should have, uh, I should have worked on, you know, tweaking different things, but I 1.00

00:04:17.560 was stubborn and young and an idiot. 0.98

00:04:19.300 So, uh, I just continued to do the same thing and, and got the same results. 0.99

00:04:24.200 And then eventually my stubbornness gave way to, uh, my desire to actually want to grow the

00:04:29.360 channel.

00:04:29.700 So, uh, I eventually started taking courses.

00:04:32.780 I invested in, in buying some courses and got some consultations and learned how to, to

00:04:38.400 grow a YouTube channel.

00:04:39.460 And then, uh, then it sort of grew for a little bit, you know, the last two, about two years

00:04:46.280 ago, it was growing a little bit.

00:04:47.900 And, uh, then this year it really just took off.

00:04:50.780 Uh, I think only because I, I really started to become a lot more malleable about how I

00:04:55.540 go about things.

00:04:56.600 Yeah.

00:04:57.060 That's amazing.

00:04:57.520 Like eight years is a long grind.

00:04:59.620 I see when I sort the channel by, uh, age, your thousand plus subscriber video was five

00:05:06.720 years ago.

00:05:07.400 And I think prior to that, you, it looks like you had like 15 to 20 uploads and you've certainly

00:05:13.820 grown as a man since then.

00:05:17.060 I can put it that way.

00:05:19.220 Um, yeah, you were talking about the same stuff back then.

00:05:21.580 It's like, you know, people always go on about how, Oh, you know, it must be nice or, you

00:05:25.460 know, you'd probably just an overnight success.

00:05:27.060 Well, this is what an overnight success looks like over eight years, if you guys want to

00:05:31.280 take a look at it.

00:05:31.900 So, you know, thanks for sharing that, uh, you know, part of your sort of Batman origin

00:05:36.820 story.

00:05:38.280 What does the name Physionic mean?

00:05:39.880 Like what is, yeah.

00:05:43.040 So Physionic is, uh, is it's a, it's a bit of a selfish origin, but it's also based on

00:05:48.940 what I actually study.

00:05:50.020 So, um, my degrees in molecular medicine, but the subtract that I'm in is in physiology,

00:05:55.240 self-physiology and, um, physiology is just, it's, it's everything.

00:06:00.340 It's, it's everything related to biology.

00:06:02.160 So, um, it's maybe not when you take courses, you take anatomy and physiology.

00:06:07.660 I'm not as interested in the anatomy side.

00:06:09.580 So I wanted to learn everything about physiology.

00:06:11.840 It applies to, you know, cancer, cardiovascular disease.

00:06:14.420 I mean, everything that you can possibly think of is physiology.

00:06:17.080 So I just took physio, which is the root word, and then just stuck my name on there.

00:06:21.840 And I see just, uh, stuck it together and Physionic was born.

00:06:26.160 Cool.

00:06:26.620 All right.

00:06:27.160 Well, let's get into some of the, uh, content and some of the, like areas of your expertise.

00:06:32.900 Um, I made some notes here and put down some subheadings.

00:06:35.800 Some of these are, uh, I think going to be of extreme interest to my viewers around, um,

00:06:41.440 you know, just becoming better versions of themselves overall.

00:06:45.300 Um, I noticed that a lot of the videos in recent uploads have been around anti-aging.

00:06:51.640 Um, it looks like most of your videos are sort of like taking studies, breaking them down,

00:06:57.220 and then it summarizes them and making it a little more palatable for the average guy to watch.

00:07:01.580 Um, why don't we do this?

00:07:03.740 What's, what is sold to the public for the most part that is a hoax that, that doesn't

00:07:09.880 slow down the aging process?

00:07:13.000 I think there's quite a few things.

00:07:15.240 Uh, unfortunately, some of them are linked to a popular scientist.

00:07:19.180 Um, Dave, uh, Dr. David Sinclair, although I don't think I, I, you know, I, I don't have

00:07:27.000 any particular specific opinions about him necessarily, but I think that, uh, recently

00:07:32.520 people have been asking me about NMN, which is, uh, uh, nicotinamide mononucleotide.

00:07:38.040 And it's a supplement that, uh, I don't know.

00:07:41.680 I don't know where the origin came from, uh, other than Dr. David Sinclair.

00:07:48.000 I think he talked about it on Joe Rogan podcast several years ago.

00:07:51.280 Yeah.

00:07:51.760 And, um, I was never that interested in it, but people kept asking me and asking me and

00:07:56.140 asking me about, can you cover this, this supplement?

00:07:58.840 And I did, um, I, I looked over almost every single human study that's been done on the

00:08:04.560 topic and you can see the, the full breakdown.

00:08:07.180 It's good over two hours long.

00:08:09.920 So it's, it's, it's quite a, a slog, but if you're interested, you can check it out.

00:08:13.960 Um, and.

00:08:15.500 Just to sort of frame it for the audience, if they don't know who he is, this is, this

00:08:18.700 is David Sinclair.

00:08:19.400 I believe he's 52, if I'm not mistaken.

00:08:21.400 Yeah.

00:08:21.760 He looks great.

00:08:22.780 Admittedly.

00:08:23.160 He looks fantastic for his age, like, you know, hair, hair, color, tone, you know, like

00:08:28.340 skin tone, everything.

00:08:29.580 He looks great.

00:08:30.340 So he's a great salesman for the notion of what he's selling.

00:08:33.400 And, you know, I'll be perfectly honest.

00:08:35.000 I, uh, you know, I was taking that for a good six or seven months and I was like, yeah,

00:08:39.320 I don't, I don't think this works.

00:08:40.400 And I started looking at some studies, but carry on.

00:08:42.940 Yeah.

00:08:43.160 Keep, keep enlightening us on that.

00:08:45.240 Sure.

00:08:45.940 Um, so ultimately my conclusion was a lot more subdued than what other people had been talking

00:08:52.860 about.

00:08:53.840 Um, I understand the mechanisms.

00:08:55.900 It, it, it does what it's supposed to do in terms from a mechanistic standpoint, but really

00:09:01.040 what we care about is the clinical data.

00:09:02.740 Like what are the actual outcomes that happened to humans and the outcomes have been really

00:09:08.540 lackluster, uh, in my opinion.

00:09:10.500 So I, I'm not saying that it, it doesn't have any effect, but I think it has more of an effect

00:09:15.440 for people that really need it.

00:09:16.820 And from the majority of people, especially people who exercise, especially for people

00:09:21.820 who are just generally healthy, even if they don't exercise, but they're generally healthy.

00:09:25.700 Uh, it doesn't seem at least based on the current data, the NMN has much of an effect

00:09:30.760 at all.

00:09:31.500 So I, you know, which, like I said, it was just a total surprise to me considering the

00:09:36.620 amount of obsession about that, that supplement.

00:09:39.080 So that's one, um, another one that is also tied to Dr. Sinclair.

00:09:43.940 Again, I'm not necessarily a bad mouthing him necessarily, but it's just, he's, he's just

00:09:49.000 one of the people that's been talking about a lot was a resveratrol.

00:09:53.020 Um, that's another one that, that I haven't done nearly as much of a deep dive into that,

00:09:58.360 but, uh, I've heard, and just from the few studies that I've kind of skimmed over, uh,

00:10:03.820 that doesn't seem to be nearly as effective as it was initially claimed as well.

00:10:08.220 Um, another one that pops to mind is something that I'm currently investigating.

00:10:14.000 Uh, so breaking news, um, I'm going to have, I'm going to have a video releasing on this.

00:10:18.680 Your, your life and a, um, is, is another supplement that people have been asking me

00:10:25.220 about and it's supposed to, the idea behind it is that it's supposed to improve mitochondrial

00:10:29.740 dysfunction.

00:10:30.880 Um, and I pulled all the human studies on that and I just finished, uh, reading, I think like

00:10:37.180 80% of them.

00:10:38.540 And again, it's just, the data is just so weak.

00:10:42.140 It's, it's like, there's maybe a little bit something there, but it's just not going

00:10:46.080 to make a major difference.

00:10:47.040 So I would say those three, and I'm sure if I, if I sat down and really thought about

00:10:51.300 it, I could come up with plenty more.

00:10:54.060 Yeah, I've, you know, I was real interested in David Sinclair and I watched quite a few

00:10:58.260 of the podcast interviews that he did.

00:10:59.980 Um, I've got HGH and peptides on my list of stuff to talk to, uh, Nicholas about.

00:11:04.740 So we'll get to that in a bit.

00:11:06.080 Um, and I think one of the things that attracted me to it was, you know, the anti-aging, um,

00:11:10.940 you know, component, which was supposed to deal with things like graying, you know,

00:11:14.380 cause my beard's graying obviously.

00:11:16.800 Um, and it turned out, it didn't do anything, but it turned out that, uh, copper tends to

00:11:22.640 be more of a deciding factor with, um, hair pigment color versus NMM.

00:11:29.720 And, you know, when I was getting my blood labs pulled, I had my guy throw copper on

00:11:35.060 the list and it's like, okay, my copper is always low.

00:11:37.200 So I tried supplementing with a copper supplement.

00:11:38.960 My body doesn't absorb that when I'm trying something else.

00:11:41.080 So I just want to see if I can modify this to bring it back to the blonde, like the dirty 1.00

00:11:45.640 blonde that I had versus the gray.

00:11:47.400 But yeah, it didn't do Jack for me.

00:11:50.180 Um, you know, if I'm being honest, but those are the hoaxes.

00:11:53.260 So which ones actually affect change in our life and slow down the aging processes you've

00:11:59.200 seen in some studies now that you've analyzed them?

00:12:01.940 Yeah.

00:12:02.380 So there's, there's a few that have a great amount of evidence behind them.

00:12:06.440 So I'm going to, I'm going to go through five.

00:12:08.160 I've got, uh, some notes here.

00:12:09.960 So I've got five, um, which is funny actually when I called in to you, to your podcast, uh,

00:12:15.340 you know, a few months ago, um, I had written down three of them and then the caller right

00:12:20.540 before had mentioned two of them, which, uh, which really robbed me of my, my, my thunder.

00:12:26.680 But anyway, um, so the first one, which I'm sure a lot of people are really, uh, aware

00:12:32.600 of is creatine.

00:12:33.740 That one has hundreds, I mean, literally hundreds of studies behind it.

00:12:37.680 And it's, uh, it's incredibly efficacious.

00:12:39.980 I think one area that people don't talk about though, is that there's new research coming

00:12:44.500 out on creatine specifically for, uh, memory and its effects on our brain.

00:12:48.860 Um, so beyond what we, I've seen Ben Greenfield talk about that a few times now.

00:12:54.760 Uh, yeah.

00:12:56.620 So I looked over that literature and, uh, it seems like creatine has a beneficial impact

00:13:03.180 on our nervous system as a whole.

00:13:05.460 So no matter who it is, everybody gets a benefit from creatine on the nervous system.

00:13:10.820 Um, of course there's going to be always exceptions like people that have specific conditions.

00:13:15.580 It might not work or it may worsen things, but by and large, we're talking about the average

00:13:20.000 person.

00:13:20.440 Um, so creatine has an effect on the nervous system.

00:13:24.160 It has an additive effect on memory in people who are older.

00:13:29.180 So people who are over the age of 65.

00:13:32.040 Um, so that's, that's one supplement.

00:13:34.880 Of course that has, and also has tremendous effects on our, our musculature as well.

00:13:38.580 Um, the next one is, uh, curcumin, which has a good amount of research behind it.

00:13:44.920 I've all, I've been focused mainly on the research on, uh, diabetes risk and pre-diabetes.

00:13:51.720 So preventing pre-diabetes and preventing diabetes and curcumin actually has some really

00:13:57.580 powerful, uh, effects when it comes to protecting us from diabetes.

00:14:01.240 That said, uh, from that standpoint, it's actually not that effective for people who are already

00:14:06.400 healthy.

00:14:07.180 Um, and I think from an inflammation standpoint, it could have positive effects all around.

00:14:15.300 Does it affect the C-reactive protein numbers on your blood labs?

00:14:18.880 Yeah, it does.

00:14:19.780 It has quite an effect on a number of different inflammatory markers.

00:14:24.100 You know what, uh, what daily dosage you'd have to take for that?

00:14:28.100 Yeah, sure.

00:14:28.700 Uh, I've got 500 milligrams.

00:14:31.100 Some studies go up to 1500 milligrams a day.

00:14:34.760 Yeah.

00:14:35.840 It's not toxic at high dosages anyway.

00:14:37.560 So you could take 500, a thousand, you'd probably be fine.

00:14:40.300 No, not that I'm aware.

00:14:41.240 And of course the studies, usually they don't, they, I shouldn't say usually they never use

00:14:45.920 a dose that's going to end up being toxic to people.

00:14:48.160 Right.

00:14:48.740 What about the creatium monohydrate?

00:14:50.060 What was it?

00:14:50.620 What was the dose in the studies for that?

00:14:52.540 So for women, it's three grams for men, it's five grams. 0.90

00:14:55.380 Um, I think as more research comes out, there's several studies that have used much higher

00:15:00.740 levels, use 20 grams a day.

00:15:03.280 And, um, I think the reason why is because the penetration.

00:15:08.700 So when, when we consume creatine, our body stops producing creatine.

00:15:12.640 I know the first question that comes to people's minds as well, then is that a good thing?

00:15:17.600 Um, yeah, I thought we got creatine from meats, from organ meats or from, um, tissues.

00:15:23.240 No, we do that.

00:15:24.540 We do that as well.

00:15:25.400 Yeah.

00:15:25.540 Okay.

00:15:25.740 That's absolutely true.

00:15:26.840 But our bodies can manufacture it too.

00:15:29.040 Yeah.

00:15:29.260 Our liver and our kidneys, uh, send molecules back and forth to one another that ultimately

00:15:33.820 create creatine.

00:15:34.880 Then that gets absorbed within our musculature and obviously the other tissues as well.

00:15:39.180 Okay.

00:15:39.520 And, uh, actually our brain has its own unique creatine production system.

00:15:43.440 And that's actually why they, a few studies have used 20 grams is because they think that,

00:15:49.400 uh, to saturate the brain with creatine, um, you have to consume more than the typical muscle

00:15:55.440 centric five grams.

00:15:56.880 So that's, that's been the idea, but, um, that hasn't actually been verified yet.

00:16:01.200 So, um, as it stands, the, the studies that I've seen have shown an effect at five grams.

00:16:07.300 If there's a, an additive, an even better effect at 20 grams, I don't know that yet.

00:16:11.920 Nobody does.

00:16:13.440 Okay.

00:16:14.320 Um, the next one is fish oil.

00:16:17.200 So, uh, 800 milligrams to about a gram, uh, specifically.

00:16:20.980 So what I focused on for fish oil was to look at the effects that it has on the brain.

00:16:27.220 Um, so protective effects also on memory, um, and our ability to learn language and just

00:16:33.460 like overall plasticity, neuroplasticity of the brain and specifically focusing on DHA

00:16:40.480 over EPA, not to say that EPA doesn't have positive effects, but our brain is, has much,

00:16:47.440 much, much higher.

00:16:48.340 I think it's like 90%, uh, DHA and much less EPA.

00:16:53.280 So focus in the studies, therefore focused a lot more on DHA and they tended to find more

00:16:58.660 of an effect if, uh, people focused on DHA consumption.

00:17:02.640 So do you know who, um, the author of Esther generation is Dr. Anthony J?

00:17:09.960 No, but I've heard you speak about him.

00:17:12.000 I think I've had him on my channel twice and I've used him to analyze my DNA, which is something

00:17:16.100 I'll get, get to in a minute when I get to my other talking points.

00:17:18.920 But he, but he did mention that when he was in school, they were analyzing, um, the chemistry

00:17:25.620 and the makeup of human brains.

00:17:27.520 And I think it was an outrageous number, something like 80 or 90% of the human brain is basically

00:17:32.200 DHA.

00:17:33.880 Um, so fish oils are like not just a building block, but it's necessary for your brain to

00:17:41.560 operate in his estimation.

00:17:42.960 I'm guessing that you would say the same.

00:17:45.900 Uh, absolutely.

00:17:46.460 Um, is there a source of fish oil that you'd recommend?

00:17:49.540 Cause I mean, the problem with fish in the sea that I came across is mercury content.

00:17:55.120 There was a time when I was consuming loads and loads of tuna and my mercury levels went

00:17:59.840 through the roof when I was doing my blood labs and the doctor's like, well, what have

00:18:02.740 you been eating?

00:18:03.060 I said, well, I've been eating a lot of tuna because my trainer wanted me to up my protein

00:18:06.540 and I wanted a convenient way.

00:18:08.260 So I would go to Costco and get these frozen tuna pokey packs.

00:18:11.380 And I was legit eating like two packs of these tunas per day for about four weeks.

00:18:16.460 And my, and my mercury level went through the roof. 0.59

00:18:18.600 He's like, it's an old fish, old fish in the sea have shit loads of mercury and metals

00:18:22.660 in it and stuff like that.

00:18:23.540 So is there a source of fish oil that you'd recommend or even krill oil?

00:18:27.420 Like, is there one that's better than the other based on what you've studied?

00:18:30.760 No, I don't.

00:18:31.700 Uh, I don't know that much about different brands, but what I can say is, uh, if you go

00:18:35.900 to consumer labs, um, I don't know if you remember there, but it's really cheap subscription.

00:18:40.740 They actually do all the independent testing.

00:18:43.440 So they actually have a lab where they do all the independent testing and they, they check

00:18:46.920 for mercury in all the fish oils that they, uh, so all the products are on the shelf.

00:18:51.380 If you have a membership, then it'll tell you and it'll rank it sort of thing.

00:18:54.360 Yeah, they'll, they'll rank it.

00:18:55.520 I mean, they test, I don't know, like maybe 30 different brands.

00:18:58.760 They test them every like few years just to make sure that they're staying up to standard.

00:19:03.120 Um, they check for mercury, they test check for arsenic, they check for a bunch of different

00:19:07.500 things.

00:19:07.840 And then they'll give you like three recommendations, uh, for what they, they, they think would be,

00:19:13.300 uh, beneficial.

00:19:14.580 Okay.

00:19:15.440 Um, so I'll have to look into that.

00:19:17.300 So that's one, two, three.

00:19:18.120 What's number four?

00:19:19.580 Uh, Glynec, which is actually the one that I had mentioned, uh, to you at one point.

00:19:23.900 Um, what was Glynec again?

00:19:25.780 It was a glycine plus N-acetylcysteine.

00:19:28.640 Yeah.

00:19:29.860 So.

00:19:30.540 Glycine plus N-A-C, yeah.

00:19:32.300 Yeah.

00:19:33.120 Um, so Glynec, the, the studies on Glynec have been really impressive, just genuinely

00:19:41.900 impressive from a really great research group out of Baylor, um, school of medicine.

00:19:46.160 And I was, I was blown away.

00:19:49.100 And that's actually one of the videos that did really well on my channel.

00:19:52.380 Um, just because going over the literature, it was just metric after metric after metric

00:19:57.800 improved with Glynec supplementation.

00:20:00.400 But the, the reason why I say, but is because I, I think that Glynec is probably only going

00:20:08.820 to be effective for people who are a little bit older.

00:20:12.660 So all the studies were done in people that were in their seventies and they saw a tremendous

00:20:16.740 benefit.

00:20:17.700 So again, kind of like the creatine situation with memory, I think that Glynec is probably

00:20:22.740 going to be most beneficial for people in their sixties and seventies and beyond.

00:20:26.540 What sort of benefits were seven-year-olds getting from it?

00:20:29.320 Oh, massive.

00:20:30.340 It was all over.

00:20:31.180 So, uh, they did some biochemical measures of mitochondrial function.

00:20:38.620 They saw, they experienced betterment in mitochondrial function, which translates to better ability

00:20:45.300 to use fat for metabolism.

00:20:47.720 So they experienced the betterment in their, their ability to use fat, which also translates

00:20:53.840 typically to a better insulin sensitivity, which they also found in really dramatic effects.

00:20:59.320 They found better, uh, grip strength, uh, muscle performance in general, uh, in muscle

00:21:05.400 endurance, like, and that's just like a small subset of the things that they tested.

00:21:09.560 There are only a few things that didn't improve like, uh, uh, I think like triglycerides and

00:21:14.900 cholesterol or something like that.

00:21:16.440 But most of the measures that they looked at really did improve substantially.

00:21:20.960 What were the dosages and at what time of the day did they dose them?

00:21:23.960 Do you know?

00:21:25.140 So the time of the day, they just took it with meals.

00:21:27.620 If I remember correctly, I just,

00:21:29.320 avoid an upset stomach mainly because it's extremely acidic.

00:21:32.560 Um, but the dosages that they used were absolutely astronomical.

00:21:37.540 They were like something like six grams.

00:21:40.800 I want to say seven grams for each.

00:21:42.700 Um, and there have been some other studies that have used NAC or N-acetylcysteine at lower

00:21:50.660 dosages and seen positive effects.

00:21:53.400 So, um, what I've been trending towards, uh, what I told my dad.

00:21:59.320 At least in my, my grandparents is that, uh, probably aiming for a smaller dose is probably

00:22:04.560 going to be fine because we don't actually know.

00:22:06.680 We only have three studies on the topic.

00:22:08.660 Um, so, and although they're, they're fantastic studies, uh, we don't actually have like an

00:22:14.560 upper limit or a lower limit.

00:22:15.860 It's possible that we could get all these benefits from one gram a day.

00:22:19.340 You know, we just don't know.

00:22:20.860 So, um, and the other thing with Gleinac is that because it's one research group and as

00:22:26.080 any scientists would say, you kind of want to see it replicated.

00:22:29.700 That said, it's not, you know, some random lab in the middle of nowhere.

00:22:33.660 Um, it's a pretty reputable lab.

00:22:35.400 So what's the, um, um, like, are there any side effects to it?

00:22:41.380 Any like damaged organs and he like, does it tax your kidney values or anything?

00:22:46.160 Or was it just totally fine throughout?

00:22:49.000 Yeah, there was a, there was one concerning trend with Gleinac.

00:22:52.360 Um, I say somewhat concerning because, well, I'll get to it.

00:22:56.340 So the, the one concerning trend was that there was an increase in ALT, which is a enzyme that's

00:23:01.480 found in your liver.

00:23:02.440 And if you start seeing a lot of that, uh, expressed or, or released, I should say in

00:23:08.100 the, the bloodstream, that's typically a sign that you're experiencing some level of

00:23:13.060 liver toxicity.

00:23:13.960 However, uh, the, the rise was the actual Delta.

00:23:18.920 So from before taking Gleinac to after taking Gleinac over, I think like, I don't know, several

00:23:24.600 months, like four or six months, something like that was really small.

00:23:27.580 And additionally, they did other enzyme, other liver enzymes that did not change.

00:23:32.520 Um, so, you know, it's just one metric and the other metrics that would kind of have to

00:23:38.360 go along with it, uh, didn't change.

00:23:41.420 Didn't, it wasn't anything that really caused for concern.

00:23:44.420 So I'm keeping my eye on it, but, um, it's as it stands, it's not like it's shot straight

00:23:51.000 up and people were turning yellow or anything like that.

00:23:53.980 Okay.

00:23:54.260 So glycine and NAC, um, I do remember you mentioning, I, I take that anyway, but I haven't thought

00:24:00.420 about, uh, passing out on my parents cause they're elderly now.

00:24:03.200 And, you know, it's like muscles are wasting, they're getting tired all the time.

00:24:07.020 So if it's got that much of an opportunity to improve their quality of life, then I'm

00:24:11.840 definitely going to get them some, um, Rizzo to your question here.

00:24:15.460 I'm a member.

00:24:16.000 Can I can't ask a question?

00:24:17.500 Am I blocked?

00:24:18.140 I haven't blocked you.

00:24:19.480 If I block you, then you can't comment.

00:24:21.060 Um, so, but, um, I'm not really sure why you can't ask a question.

00:24:25.620 If you're logged in, in your account, you should be able to, um, if you want it here,

00:24:29.180 I'll open up my Twitter and if you want to DM me on Twitter, what your question is, and

00:24:33.440 I'll present it to Nicholas that way.

00:24:36.400 Maybe that'll be a way to get it to him.

00:24:38.140 If, uh, YouTube's not working.

00:24:40.140 Um, okay.

00:24:40.900 And the number five, number five, I've got a collagen peptides.

00:24:45.140 So I've only going to ask you about collagen.

00:24:48.020 Okay.

00:24:48.580 Yeah.

00:24:49.140 So, uh, I haven't looked at collagen peptides from a joint perspective, but I've looked at

00:24:56.320 it from a skin perspective and the research, I think I went over almost 20 studies on the

00:25:01.800 topic and the research is a little dicey.

00:25:05.860 There's some, I guess there's, I'll put it this way.

00:25:08.320 There's a mixture of studies.

00:25:09.500 Some studies are absolute crap and other studies are decently well done.

00:25:14.980 So my meter, if this is the middle is leaning towards it's beneficial. 0.81

00:25:19.440 So I take a five to 10 grams a day.

00:25:22.600 And I think that's probably applicable to anyone.

00:25:26.020 And the benefits are in joint health, skin health, hair health, nail health, like all

00:25:30.500 that stuff.

00:25:31.240 Yeah, that's, I've, I've specifically looked at skin health.

00:25:34.520 So I know, I know for a fact skin health, but, uh, the, the, the idea is that it also

00:25:38.780 affects joint health as well.

00:25:40.820 Hair health for sure.

00:25:41.840 Absolutely.

00:25:43.200 Yeah.

00:25:43.640 Um, I, I actually take quite a bit of collagen now because I make my own protein pudding out

00:25:48.480 of my, uh, beef protein product and a collagen product that I have.

00:25:52.720 And, um, I don't really like drinking the shakes.

00:25:54.980 They kind of taste too foamy.

00:25:56.280 So what I do is I sort of blend them up, refrigerate them and because it's got collagen, it turns

00:25:59.640 into like a jello pudding.

00:26:00.980 So it's really good.

00:26:01.880 So I'll just like, I'll smash one or two of those a day.

00:26:05.700 So I'm taking quite a bit of that.

00:26:06.860 So that's good.

00:26:07.660 All right.

00:26:08.060 So collagen peptides, um, let's go to workout and recovery.

00:26:14.400 What have you learned in that area?

00:26:15.980 Cause I know that you train like you lift.

00:26:17.600 So.

00:26:18.960 Yeah.

00:26:19.560 Yeah.

00:26:19.920 I've been training for, uh, what has it been?

00:26:23.260 15 years now, nonstop.

00:26:25.060 It's, uh, it's, it's incredibly important.

00:26:28.240 Um, so I have a lot to say on this, but I'll, I'll keep it as brief as I can.

00:26:33.360 Um, when it comes to training, there's, there's a few fundamental things that people have to

00:26:39.580 do if they want to take advantage of it.

00:26:41.560 You're, you're probably already doing all of them, but for anybody listening, um, one

00:26:46.300 is that you have to constantly be progressively overloading.

00:26:49.140 Um, you have to be improving in some form or fashion.

00:26:53.660 If that's by the number of repetitions that you perform the, the, the actual resistance

00:26:59.560 itself, uh, your rest times, whatever it ends up being, just picking a metric and then

00:27:04.440 trying to improve, um, from exercise to exercise.

00:27:08.520 Um, so progressive overload is, is probably one of the highest tenants that you can, that

00:27:14.860 you should always keep in mind.

00:27:16.700 Um, the second one is definitely not going to be new to anyone is going to be lifting

00:27:20.900 compound movements.

00:27:21.940 Um, so we're talking about like a deadlift, squat, bench press, overhead press, pull-ups,

00:27:28.480 things of that nature, just multi-joint as long as you're not doing, uh, dumbbell curls

00:27:33.660 or tricep extensions or whatever, there's nothing wrong with those exercises, but for anybody

00:27:38.120 first starting out or even in your intermediate lifter, they should definitely be focused a

00:27:42.280 lot more on, uh, compound lifting.

00:27:45.340 And the next one is, uh, volume is the greatest driver of hypertrophy.

00:27:51.280 So intensity, uh, what I mean by intensity, what I mean by volume, let me explain that

00:27:57.340 real quick.

00:27:57.880 So intensity is just literally the amount of weight that you're lifting.

00:28:02.200 Uh, so the amount of resistance that's on the end of the bar or at the end of the cable

00:28:07.600 or whatever, um, volume is the actual amount of total work done given a certain amount of

00:28:14.940 time.

00:28:15.180 So let's say if it's within a day, so if you go to the gym and you lift, uh, 5,000 pounds

00:28:21.760 total for the day, or you lift a thousand pounds for your chest, whatever it might be.

00:28:27.380 Um, so, or you can extend it to per week or per month or however you want to do.

00:28:32.300 It doesn't matter.

00:28:33.160 The point is that you're lifting a certain amount of weight and it has to be over a certain

00:28:38.400 amount of time and you can use that as a metric.

00:28:40.300 So let's say month one, you were only able to lift 8,000 pounds.

00:28:44.740 Uh, the next month you were able to lift, uh, 9,000 pounds, et cetera, et cetera.

00:28:49.160 Now there's an intersect between those two in that you can't be doing volume.

00:28:54.760 That's just junk volume.

00:28:56.440 So you have to be putting in enough resistance on the musculature where you are actually stimulating 0.87

00:29:03.120 muscle growth.

00:29:04.160 Now, what is enough resistance mean?

00:29:07.580 It's that the science has become really clear on this, um, over the last 10, 15 years

00:29:15.480 that the intensity doesn't matter nearly as much as getting close enough to failure.

00:29:24.180 So what I mean by failure is that you literally just can't lift the weight anymore.

00:29:28.620 So you would want to, let's say if your failure reps would be, let's say you can do 12 repetitions

00:29:34.340 of a certain amount of weight.

00:29:36.480 If you can get within like up to like 10 or 11 repetitions, just a few reps shy, that's a,

00:29:42.580 that's definitely a good enough intensity that you will see improvements in muscle growth

00:29:47.460 over time, as long as you continue to increase the volume over time.

00:29:52.200 So, so, um, thought here.

00:29:55.440 Okay.

00:29:55.720 So I've got a squat rack in my basement.

00:29:57.780 Um, I've been, I've been going down every 60 to 90 minutes throughout my workday and I'll

00:30:04.060 just go do some squats.

00:30:04.960 So if I'm pushing, you know, let's say 8,000 pounds last month, but in two or three months

00:30:11.480 I'm, I'm moving 15,000 pounds, uh, but I'm not lifting any more weight or maybe even doing

00:30:17.480 lighter weight.

00:30:18.080 You know, for example, you're saying that as long as I'm stressing the money and my stressing

00:30:24.280 the muscle and moving volume of weight, then that's going to net a better outcome than

00:30:30.600 compound lifts or progressive overloading.

00:30:33.740 No, it would still have to do, it would still have to be compound lifts and it would still

00:30:38.400 have to be progressive overload, but the progressive overload can come through added volume.

00:30:42.720 Okay.

00:30:43.240 So, because it's, it's, again, the, the progressive overload is just, am I improving from one week

00:30:49.220 to the next or one month to the next?

00:30:50.940 So in that scenario, you are improving from that month to the next, um, how you do it doesn't

00:30:57.260 really matter as long as you're getting just sufficient intensity and your volume is continuing

00:31:02.740 to rise.

00:31:03.680 Um, that's, but that's again, specific to muscle growth, which doesn't, it's not a perfect correlation

00:31:11.740 with muscle strength.

00:31:12.780 Like, yes, while the muscle size increases, the muscle strength increases as well.

00:31:17.660 But I'm sure you've seen people that are pretty skinny.

00:31:21.500 Um, they, you know, they, they don't have a ton of muscle on them.

00:31:24.260 They're not like these super Jack guys, but they can lift a lot of weight.

00:31:27.200 Uh, the reason for that is because they, they're focusing on strength or power output,

00:31:32.680 which is a far more intensity based as opposed to volume based.

00:31:37.480 So there's, you can mix and match these variables, but I know that a lot of people are interested

00:31:42.820 in kind of gaining a little bit of both at the same time, which focusing on volume and then

00:31:47.580 also pairing that with a decent enough intensity where you're, uh, you know, getting within about

00:31:52.480 three to, to four reps or closer to, to failure, uh, offers the best bang for your buck.

00:32:01.920 Um, okay.

00:32:02.780 So that's awesome.

00:32:03.820 Um, any, any hoaxes or anything that, that we've been lied to when it comes to, um, you

00:32:11.100 know, workout recovery, building muscle, it's a total waste of our time.

00:32:14.460 Um, yeah, there's, there's a, it seems like an unending list.

00:32:18.980 It feels like, um, one of the big ones that popped to mind right now.

00:32:23.720 Well, for example, confusing the musculature, like confusing the muscles, that's just total

00:32:29.340 BS.

00:32:29.940 Um, that I just, anybody, no, it's your, your muscles don't get confused. 0.99

00:32:36.180 They, they don't have brains.

00:32:37.420 Um, they, so what do you mean by confusing them? 0.97

00:32:40.060 Is that like doing different movements for the same muscle?

00:32:43.160 Like for example, you can do cable, like rope pull downs and then do skull crushers to hit

00:32:49.220 the triceps in a different way.

00:32:50.380 Like, is that what you mean by confusing the muscle?

00:32:52.960 Yeah, I think again, I, I don't, I don't believe in it.

00:32:56.220 So I, you'd have to talk to somebody who actually really believes in it, but, uh, which I think

00:33:01.040 now is becoming fewer and fewer people, or maybe I'm just, uh, ignoring them.

00:33:05.340 I don't know, but, um, it, I think the, uh, the principle is, yeah, you, you're, you're

00:33:10.840 doing one exercise, let's say one week you're doing skull crushers, then the next week you're

00:33:14.940 doing a tricep pull down, but you're, you're constantly moving between those two exercises

00:33:20.100 without actually prioritizing, am I improving in these exercises?

00:33:23.940 It's just about mixing it up as much as possible.

00:33:26.800 Oh, I didn't get sore from this exercise.

00:33:29.180 Now I have to move on to another exercise.

00:33:31.100 No, you should, you should still be doing that exercise.

00:33:33.640 You should just be continuously trying to improve and it's fine to switch exercises.

00:33:37.360 Absolutely.

00:33:38.060 But, um, just again, make sure that you're improving.

00:33:41.320 So are there any studies or anything that you've come across that make any recommendations

00:33:45.600 for taking breaks on workouts?

00:33:47.360 Cause I've noticed like if you ever have to take a break for a month or something like

00:33:50.180 that, and you go back and you first workout, you have like immense amount of soreness and,

00:33:54.080 uh, like a positive feeling, you know, from that workout is, is that something that they've

00:33:59.460 studied?

00:33:59.760 Yeah, absolutely.

00:34:01.280 Uh, it's been studied a lot.

00:34:03.120 So the differences between deload and a, um, uh, just a complete break, uh, the studies

00:34:10.380 are pretty clear on that as well.

00:34:11.700 So it's typically recommended to do a deload, which means that you would be cutting your volume

00:34:16.460 at least in half and you'd be cutting your intensity at least in half.

00:34:21.300 So you're essentially just going in there and just doing movement.

00:34:23.960 You're not even like really, you're, you're lifting the same, so it's a lightweight for

00:34:27.440 like a month or something.

00:34:28.340 Yeah.

00:34:28.420 It's, it's super easy.

00:34:29.800 I think the deloads are typically supposed to be one to two weeks, but honestly, if you

00:34:35.520 were to extend it further, the point is that if you're at least moving the musculature,

00:34:39.740 you have a much higher ability to retain that musculature, even if it's, let's say a month.

00:34:45.940 Wow.

00:34:46.360 Interesting.

00:34:47.440 Okay.

00:34:47.820 Well, you guys are getting value from this.

00:34:49.260 If you are, make sure you hit the like button and, uh, show a little love and, you know,

00:34:52.400 subscribe to his channel too.

00:34:54.020 Um, let's go to sexual performance.

00:34:55.960 Um, is that something that you've studied?

00:34:57.700 Have you come across any research papers on that?

00:35:00.480 A little bit.

00:35:01.400 Um, I haven't studied this nearly as much, but I have, I have a few, few notes for that

00:35:06.240 as well.

00:35:07.480 So one is, uh, you've mentioned this in a number of your videos, but, uh, if you can't

00:35:13.380 see your Johnson, then, then that's, that's a big problem.

00:35:19.080 I don't even say.

00:35:19.980 Yeah.

00:35:21.780 Yeah.

00:35:22.400 So if you get out in the shower and you look down and you can't see Johnson, you got a 0.91

00:35:25.820 problem, boys.

00:35:26.500 Right.

00:35:26.860 Yeah.

00:35:27.280 Yeah.

00:35:27.680 Lose that weight.

00:35:28.780 So, so reducing body fat is a huge one.

00:35:31.560 Um, mainly because obesity and just being overweight has tremendous effects on the, your, your

00:35:37.740 vasculature.

00:35:38.560 So we think about body fat, but honestly has a tremendous effect on your vasculature as

00:35:43.040 well.

00:35:43.240 So blood flow can't get to the areas that it needs to.

00:35:46.000 Yeah.

00:35:46.140 Um, the second thing is resistance training.

00:35:48.620 So while, you know, we talk about testosterone, for example, resistance training is an excellent

00:35:54.260 source of pumping up your testosterone as a whole, typically resistance training individually.

00:35:59.800 Uh, when you, when you do a session, your testosterone spikes, and then it comes right

00:36:04.280 back down within about 30 minutes.

00:36:05.920 But overall, just the, the, the fact that you have to put on muscle and maintain that

00:36:10.820 musculature that ultimately has a tremendous effect on your overall testosterone levels,

00:36:16.180 which testosterone free unbound testosterone has tremendous effects on, uh, like erectile

00:36:22.600 dysfunction has, uh, sexual, uh, or libido, you know, all that stuff.

00:36:27.100 So resistance training is a huge one.

00:36:30.000 And then for the people that don't want to do either one of those, obviously I don't

00:36:34.440 recommend that at all.

00:36:35.440 But, uh, the, the other one that I've read one study on this, and I, I planned on doing

00:36:40.520 a lot more on this, but I just haven't gotten around to it is there's a supplement called

00:36:44.500 the red Korean ginseng, um, which this one study found that this was in, uh, I think men

00:36:51.540 in their forties or fifties, something like that, and they took red Korean ginseng and

00:36:57.940 ultimately found that they had better sexual performance, um, not like massive differences,

00:37:02.920 but, uh, you know, relatively like, let's say a moderate effect.

00:37:06.900 Um, also erectile dysfunction was, uh, dramatically reduced, not completely eliminated, but certainly

00:37:13.540 better.

00:37:14.380 Um, what was the pathway that the red Korean ginseng, uh, worked through?

00:37:18.560 Was it nitric nitric oxide or was it something else?

00:37:21.540 Yeah.

00:37:22.080 So they've, they had a few different, uh, few different suggestions.

00:37:25.540 One of them is you're exactly right.

00:37:27.780 So it, uh, has effects independent of testosterone actually increases nitric oxide, which, uh, gets

00:37:34.740 released by the endothelial cells.

00:37:36.820 Those then bind to the smooth muscle cells within our vasculature, specifically around the

00:37:41.780 penis in this situation. 0.63

00:37:42.880 And then it, it opens up the vasculature so that you can actually have an erection or, uh, 0.56

00:37:49.300 have, have better, uh, vascular flow to the brain as well.

00:37:52.980 Um, and then the other one that they surmised was, uh, that ginseng also binds the actual

00:37:59.220 molecule.

00:37:59.860 That's, or a molecule, I should say, that's found in ginseng also binds to what are known

00:38:06.180 as GABA receptors.

00:38:07.260 So GABA is, uh, anxiety, uh, uh, related, uh, neurotransmitter and they don't exactly

00:38:15.260 know if that is one of the main mechanisms, but they do know that it has, uh, an effect

00:38:20.220 through that.

00:38:21.220 So I think there's a lot more research that needs to be done on the topic, but, um, you

00:38:24.980 know, it's something.

00:38:25.980 Did they, did they compare it to something like, uh, L-arginine and L, what's the other

00:38:31.580 one?

00:38:32.580 Carnitine, I think, which are probably the most relied on now for nitric oxide, nitric

00:38:37.960 oxide boosting properties.

00:38:39.900 No, they didn't not, not in that study again.

00:38:43.100 Um, yeah, again, unfortunately I've only looked at that one study, so it's something I need to

00:38:47.460 look into more.

00:38:48.460 Okay.

00:38:49.460 Was there anything else in that category that's worth talking about or is that it?

00:38:52.460 No, that's all I've got.

00:38:54.460 Okay.

00:38:55.460 Um, let's do testosterone. 0.99

00:38:59.460 That's always a hot topic.

00:39:01.460 Um, optimizing testosterone naturally.

00:39:03.460 What, what works?

00:39:04.460 What doesn't work?

00:39:06.460 What have you seen in studies there?

00:39:08.460 Yeah.

00:39:09.460 Okay.

00:39:10.460 So there's this one supplement that again, a lot of people have talked about, uh,

00:39:17.460 uh, or at least it was popular maybe a year ago called Tonkat Ali.

00:39:22.460 Um, that I looked at every single study on Tonkat Ali, um, along with a meta analysis, which

00:39:29.460 is a grouping of all the studies together.

00:39:31.460 And I had some severe criticisms of, of those studies for, for reasons that I won't go into

00:39:37.460 here.

00:39:38.460 Um, ultimately my conclusion was that if you are deficient in testosterone, again, context

00:39:44.460 matters with all these situations, just like we've talked about with creatine, curcumin,

00:39:48.460 glinac, all that stuff, but context really matters.

00:39:51.460 So Tonkat Ali seems to be potentially beneficial for people that have lower testosterone.

00:39:56.460 Um, there's a slight bump up in their testosterone levels again, based off of limited data.

00:40:02.460 Um, however, if you're in the normal testosterone range, which actually extends pretty low down,

00:40:07.460 we're talking about like, I think like 300 nanograms per deciliter or something like that.

00:40:11.460 Um, and upwards, Tonkat Ali seems to have basically no effect.

00:40:16.460 And there's also a study that looked at resistance training compared to Tonkat Ali and resistance

00:40:22.460 training increased testosterone just as much, if not a little bit more than Tonkat Ali.

00:40:27.460 And then they, they actually combined them to see, okay, well, what would happen if we combine

00:40:30.460 both of them had no effect.

00:40:32.460 So, um, resistance training was a far more potent way to, to increase testosterone.

00:40:38.460 Do they like specifically test a specific type of resistance training?

00:40:43.460 Like, like heavy compound movements, like squatting, you know, for example, versus bicep curls,

00:40:47.460 or was it just resistance training in general?

00:40:49.460 Yeah.

00:40:50.460 So typically the researchers will focus more on compound lifts.

00:40:54.460 Every once in a while you have researchers that don't really know what they're doing when

00:40:57.460 it comes to that stuff.

00:40:58.460 They, they should probably, uh, talk to, uh, you know, an exercise physiologist or a personal

00:41:03.460 trainer or something, or just a, a, a doctorate in, in, um, in, uh, physical exercise.

00:41:10.460 But, uh, most studies focus on compound lifts.

00:41:15.460 Uh, and I believe these studies did focus on, I think it was like the squat and the bench press

00:41:19.460 or something like that.

00:41:20.460 Yeah.

00:41:21.460 I think I came across something when I was a lot younger.

00:41:23.460 Um, what the hell was his name?

00:41:25.460 Tom, Tom Platts.

00:41:27.460 Uh,

00:41:28.460 Oh yeah. 0.99

00:41:29.460 He was known for his enormous, ridiculously clown like quads. 0.99

00:41:33.460 Like he had massive legs. 0.97

00:41:34.460 And one of the things he was saying that he used to do like intense sprinting, like, like

00:41:39.460 not 200 yards, a hundred, but like 50, like just a hundred percent power.

00:41:45.460 And then just stopping.

00:41:46.460 And he cited a study.

00:41:48.460 I never looked it up or try to find it.

00:41:51.460 So I don't know if this is true or not, but apparently they studied this where you do

00:41:55.460 like explosive sprinting and that's supposed to improve your testosterone production.

00:41:59.460 Have you seen anything like that?

00:42:01.460 Uh, I haven't looked into those studies, but I could, I would, I would bet money that

00:42:06.460 it's probably true.

00:42:07.460 I mean, high intensity interval training of that sort, you know, high intensity interval

00:42:11.460 training comes in all kinds of different forms.

00:42:13.460 You can, you can have, as you described, you know, going, you know, maybe a hundred meters,

00:42:18.460 200 meters, but you have even shorter, like Tabata, for example, as an example where they

00:42:24.460 do really, really short bursts.

00:42:26.460 Um, and it's, it, it's kind of like a halfway point between endurance exercise and resistance

00:42:32.460 training.

00:42:33.460 So it's an excellent source of, of yeah, getting that combination.

00:42:37.460 What do you think of Fidoja at Grestus?

00:42:40.460 I think that was popularized by Huberman.

00:42:42.460 He was talking about it a few times and apparently it's got some positive properties, but I've

00:42:46.460 also heard that it's, uh, it's somewhat toxic if you use it over a longer period of time.

00:42:51.460 Yeah.

00:42:52.460 I'll be honest.

00:42:53.460 I have no idea.

00:42:54.460 I haven't looked at those studies at all.

00:42:56.460 Um, tribulus.

00:42:57.460 Do you have any take on that?

00:42:59.460 No, not another one that I haven't looked into.

00:43:02.460 Okay.

00:43:03.460 Um, anything else around optimizing testosterone that you've come across that might be worth

00:43:08.460 mentioning or that's useful?

00:43:10.460 Uh, well, I can definitely say that most testosterone boosters, not all of them, but, uh, most of

00:43:17.460 them, at least kind of a commercially available ones don't, don't tend to do much at all.

00:43:22.460 So, um, yeah, I think it just depends on the ingredients that they use.

00:43:27.460 Um, again, it's something that I have to look into far more, but in terms of optimizing testosterone,

00:43:33.460 you've even discussed them in, in your videos, uh, multiple times, like get enough sleep, uh,

00:43:38.460 make sure that you're resistance training, like lower your body fat.

00:43:42.460 Yeah.

00:43:43.460 Like all those have vitamin DK.

00:43:44.460 Absolutely.

00:43:45.460 Yeah.

00:43:46.460 All that stuff.

00:43:47.460 Yeah.

00:43:48.460 Yeah.

00:43:49.460 Yeah.

00:43:50.460 Yeah.

00:43:51.460 Yeah.

00:43:52.460 Yeah.

00:43:53.460 Yeah.

00:43:54.460 So, um, I think that's the, uh, the time you're about 30, you should be doing this

00:43:56.460 on an annual basis, getting a full blood panel, including all your hormones.

00:43:59.460 So it's like, as you kind of age, you start to look for patterns.

00:44:02.460 And if there's a pattern of the declining, like a systematic declining levels in your hormones

00:44:08.460 or changes that aren't favorable, then you could contemplate things like TRT and stuff

00:44:12.460 like that.

00:44:13.460 Um, but I mean, there are things that you can do.

00:44:15.460 And I've already mentioned that a million times.

00:44:16.460 There's lots of videos on my channel where I talk about sleep and optimizing sleep and

00:44:21.460 ways to fix that.

00:44:22.460 Um, okay.

00:44:23.460 We talked about NM, uh, Sinclair, uh, Oh, peptides.

00:44:27.460 Somebody brought up peptides earlier to, uh, HGH and peptides.

00:44:30.460 I saw a video on your channel before we were talking where there was an anti-aging stack

00:44:36.460 that proved, uh, very promising, which I think included HGH, zinc, DHEA, metformin, and

00:44:43.460 I think those were the main compounds.

00:44:44.460 Was it?

00:44:45.460 Yeah.

00:44:46.460 Zinc, metformin, HGH, uh, DHEA and vitamin D I think was the other one.

00:44:54.460 Yeah.

00:44:55.460 Vitamin D is like 3000 IU, which is very low dose still.

00:44:59.460 Um, so actually let's talk about that then, because that's kind of an anti-aging stock that

00:45:06.460 you haven't mentioned yet.

00:45:07.460 So has your position changed on that at all?

00:45:11.460 Because it sounded like you were pretty favorable on the, on that stack and the outcome of that

00:45:16.460 study.

00:45:17.460 Yeah.

00:45:18.460 So, so what we're talking about is that the trim study, um, which came out in 2019, I want

00:45:23.460 to say something like that, maybe 2016.

00:45:26.460 Um, so T-R-I-I-M. 1.00

00:45:29.460 Um, so the, the main objective of this study was to try to reverse what's known as a thymic

00:45:35.460 involution.

00:45:36.460 So there's a, you have a thymus, um, which is, uh, an organ that's highly involved or a gland

00:45:45.460 that's highly involved in, uh, your immune system.

00:45:47.460 And when we go from a kid all the way, you know, throughout our lives, uh, our thymus

00:45:55.460 starts to go through a process called involution where it, uh, becomes fat.

00:46:00.460 So it goes from a, so from the actual tissue, the thymic tissue, where you have the, uh,

00:46:07.460 exchange of different molecules for your T-cells.

00:46:11.460 That's why it's called, they're called T-cells thymic, um, where you have this, uh, excitation

00:46:17.460 of the T-cells and then the T-cells can then mature and, you know, defend your body.

00:46:22.460 Well, as we get older, that, that thymus gets fattier and fattier and fattier.

00:46:27.460 And then around the age of 60, 65, it just, it goes super rapid.

00:46:32.460 It's like within a year or two, the rest of it just turns straight to fat.

00:46:36.460 So what these researchers wanted to do is like, okay, well, if we give this stack that

00:46:42.460 we have some suspicion is going to have some positive effects, what's going to happen.

00:46:47.460 And they gave the stack to a really small sample of, of individuals all in their sixties.

00:46:53.460 And what they were able to do is actually, they found that they were able to reverse

00:46:57.460 this process.

00:46:58.460 So they were able to, to make the thymus go from fat to back to its thymic, um, situation

00:47:04.460 of the actual gland itself, which is crazy cool.

00:47:08.460 I mean, and from a biological perspective to people, cause if you're going from fat back

00:47:12.460 to lean tissue, the actual thymus, um, that means that the cells in that area have to essentially

00:47:19.460 reverse, um, because fat tissue is, is actual fat cells with, with fat, uh, molecules in

00:47:26.460 them.

00:47:27.460 So that was one thing that they did.

00:47:29.460 The other thing that they did, which was really fascinating is that they looked at a number

00:47:33.460 of different epigenetic clocks, which is becoming more and more popular as more research is coming

00:47:39.460 coming out on them.

00:47:40.460 Um, they're not perfect, but they, they're, they're an interesting and cool, uh, instrument

00:47:44.460 to measure, uh, chronological age versus biological age.

00:47:49.460 And what they found is that just from, I forgot exactly how long the study was, but

00:47:54.460 Is this one on the telomeres?

00:47:56.460 It could tell, well, no, it's not, uh, it's not on telomeres, but it could tell you a little

00:48:01.460 bit of information on telomeres as well.

00:48:04.460 Um, so what they found is that when, when these people were taking this, uh, HTH or the

00:48:11.460 stack in general, that they saw a, I believe it was 6.5 year reversal of age.

00:48:19.460 So, and this was only after again, a number of weeks, I can't remember exactly how long

00:48:24.460 it was, maybe eight weeks, 12 weeks, something like that.

00:48:27.460 Um, so that got them really excited and it was so well handled actually that they're doing

00:48:34.460 a new one, a new study called the trim X study, which is now, uh, with more individuals.

00:48:40.460 And, uh, I think that's going to be published in at the end of 2024.

00:48:44.460 I think the end of next year is when the results of that are going to be coming out.

00:48:49.460 Remind us again.

00:48:50.460 It was DHEA 50 milligrams, vitamin D 3000 IU, metformin 500 milligrams.

00:48:57.460 Yep.

00:48:58.460 HGH was based on body weight.

00:48:59.460 I think it was, do you know what that was?

00:49:00.460 It was like 0.0125 or something like that.

00:49:03.460 Yeah.

00:49:04.460 It's like 0.015 or something like that, but I can't remember the units and that it's going

00:49:09.460 to be a drastic consequences if we get the units.

00:49:13.460 It's in Nick's video.

00:49:14.460 You can go to his channel and, um, search for it.

00:49:17.460 Cause the, uh, there was five though.

00:49:19.460 I've got four on my list.

00:49:20.460 Was there a fifth one?

00:49:21.460 Yeah, there was.

00:49:22.460 Which ones did you have DHEA?

00:49:24.460 DHEA, vitamin D, metformin, HGH.

00:49:26.460 Zinc.

00:49:27.460 Zinc.

00:49:28.460 50 milligrams.

00:49:29.460 50 milligrams a day.

00:49:30.460 Yeah.

00:49:31.460 Yeah.

00:49:32.460 And the idea, the idea behind that was, um, so the, the DHEA was actually there to control

00:49:36.460 the negative effects of HGH.

00:49:38.460 Cause obviously if you just take HGH, um, there are some potentially negative effects, like

00:49:43.460 insulin, uh, IGF and all that stuff.

00:49:46.460 So they have DHEA there to control that, but they also have metformin there to control the

00:49:51.460 other aspect of insulin sensitivity.

00:49:53.460 So those two aren't, uh, probably aren't going to actually do anything for the actual,

00:49:58.460 uh, age reversal effects.

00:50:00.460 It's the HGH itself plus vitamin D and zinc.

00:50:04.460 Um, so zinc is cheap.

00:50:07.460 Uh, vitamin D is cheap.

00:50:09.460 DHEA is cheap. 1.00

00:50:10.460 You can get all the shit in the States. 0.99

00:50:12.460 Um, if you're in Canada, you can't get DHEA. 1.00

00:50:14.460 You have to have a prescription for it.

00:50:16.460 Um, metformin, you need a script for it.

00:50:18.460 Um, there's an alternative to metformin.

00:50:20.460 It's a plant-based one.

00:50:21.460 What the hell is it called?

00:50:22.460 It's, um.

00:50:23.460 Berberin.

00:50:24.460 Berberin.

00:50:25.460 That's it.

00:50:26.460 Is it just as effective as metformin in your opinion?

00:50:28.460 I think it's a little less effective, but I think that the drawbacks of it, I think

00:50:33.460 are a little bit less, uh, as well.

00:50:35.460 So I need to look into it more.

00:50:37.460 I've, I've skimmed a few studies, but it seems promising.

00:50:40.460 Yeah. 0.99

00:50:41.460 And then you've got HGH, which is expensive as fuck. 0.98

00:50:43.460 Um, if, if you're going to inject it. 0.97

00:50:46.460 Um, it's funny though, because my, you know, my doctor checks my labs and when I first

00:50:52.460 started using them like six, eight months in, he added, um, human growth hormone to the

00:50:57.760 blood panel.

00:50:58.760 It's, it's an expensive test.

00:51:00.260 So he's like, yeah, I'll just check it like once a year.

00:51:01.960 And he checked and he, and then I went and sat down with him and he accused me of using

00:51:05.760 HGH.

00:51:06.760 He's like, you know, are you getting something from somewhere?

00:51:08.760 Cause your levels are real high.

00:51:09.760 Like what's going on?

00:51:10.760 I'm like, no, I don't.

00:51:11.760 Um, so we, so we sort of talked about it and did some Googling and it turns out like lifting 0.97

00:51:16.160 heavy shit and putting it down actually helps your body produce more growth hormones. 0.99

00:51:20.660 So free version of that, pick up heavy shit and put it down. 1.00

00:51:24.460 Heavy compound movements will appear while it worked for me. 0.98

00:51:26.760 So I'm not saying it's going to work for you, but DHEA, vitamin D, zinc, and berberine.

00:51:32.360 You can get easily from wherever you want, and you're going to have to turn up your body's 0.92

00:51:36.160 ability to make HGH by picking up heavy stuff and putting it down would be my recommendation.

00:51:39.960 Yeah.

00:51:40.960 Um, let's talk about peptides.

00:51:43.160 Cause somebody brought up peptides.

00:51:44.660 Uh, they brought up HGH, which we've just dealt with.

00:51:46.660 So what do you, so what's your opinion on peptides?

00:51:48.660 Have you seen any studies on that stuff?

00:51:50.860 Yeah, a little bit.

00:51:51.860 I haven't looked into this too much either.

00:51:53.660 Um, again, I keep saying that, but as a one man operation, it's tough to, to go over all

00:51:58.160 this stuff.

00:51:59.160 Um, so I've looked at BPC-157 a little bit.

00:52:03.160 I've used that.

00:52:04.160 I found that it was very helpful.

00:52:06.160 Yeah.

00:52:07.160 So I, I haven't looked into any human trials on that, but I, I went over a review and they

00:52:11.160 looked, they mentioned several positive effects in preclinical trials.

00:52:16.660 Specifically, um, it has tremendous effects on angiogenesis.

00:52:20.160 So the actual birth of new blood vessels.

00:52:22.360 Yeah.

00:52:23.360 So that, uh, wherever you end up placing it, uh, the blood vessels end up migrating to that

00:52:28.160 area.

00:52:29.160 The blood flow and which of course for recovery is an absolute godsend.

00:52:34.160 Yeah.

00:52:35.160 Um, I use it to fix my knee.

00:52:37.160 There's it's, it's not impossible to get.

00:52:40.160 It's not like you can walk in your Walmart and buy it.

00:52:42.160 You have to get it from one of these websites and sometimes you have to pay with the e-transfer

00:52:46.160 Bitcoin or whatever.

00:52:47.160 But, um, there's videos out there that show you how to use it.

00:52:50.160 It works.

00:52:51.160 Uh, sorry.

00:52:52.160 It's, it's worked on me.

00:52:53.160 It helped me out tremendously.

00:52:55.160 Um, there's lots of other peptides, TB 500.

00:52:58.160 There's, um, Epitalin.

00:53:01.160 Have you seen anything on any other peptides?

00:53:03.160 No, I haven't.

00:53:04.160 What do you think about that, uh, new fat loss injectable?

00:53:08.160 That's like all the rage right now.

00:53:10.160 Semaglutide or something like that.

00:53:11.160 What's it called?

00:53:12.160 Uh, Monjorin, I think is the pharmaceutical brand.

00:53:15.160 Have you seen anything on that?

00:53:16.160 I've heard people say that, yeah, you, you do lose.

00:53:19.160 You do like you get lighter, but you're also getting fatter at the same time.

00:53:23.160 It's like you lose muscle mass, but you're also losing weight too.

00:53:27.160 Hmm.

00:53:28.160 Yeah.

00:53:29.160 I'm actually, um, I'm one I've read 10 studies on this.

00:53:32.160 This is one of my other videos that's going to be coming out soon.

00:53:34.160 Um, so I've looked at this from every angle, uh, you know, it's effects on inflammation,

00:53:41.160 weight loss, fat loss, uh, diabetes, all kinds of different areas.

00:53:46.160 Um, so there's, there's a number of them.

00:53:49.160 There's Wigovi, Ozempic, uh, I forgot the one that you mentioned, but that's also a popular

00:53:53.160 one.

00:53:54.160 And those are the, the common names for like Liraglutide and Semaglutide and all those,

00:53:58.160 you know, kind of fancy terms.

00:54:00.160 Um, so they all have different levels of effectiveness, but they do, they are, I will say they're extremely

00:54:08.160 effective at weight loss, at, uh, fighting off diabetes, um, at reducing inflammation.

00:54:16.160 And I, I don't think that they specifically, I don't think it's a direct mechanism.

00:54:20.160 Like you take this and then suddenly it has a direct effect on inflammation.

00:54:25.160 I think that it doesn't seem like it's a drug that does it.

00:54:28.160 It seems like it's the fasting that improves like the, um, autophagy that like improves

00:54:34.160 your chemistry and your organ health and all that.

00:54:36.160 Right.

00:54:37.160 Yeah, I completely agree.

00:54:38.160 I think that, uh, I think the reason is because you take the molecule, it affects your satiety

00:54:45.160 and then you stop eating nearly as much.

00:54:47.160 And then that's what actually has a tremendous effect.

00:54:50.160 Now, in terms of if it makes you, uh, lose weight, but, but fatter and whatnot.

00:54:55.160 So, um, like the skinny fat kind of condition.

00:54:58.160 Um, I, you know, I looked, I haven't run across any literature on that, but I've heard from,

00:55:04.160 um, for example, uh, Dr. Peter, Peter Atiyah, I think he has said it.

00:55:08.160 That's right. Yeah.

00:55:09.160 Yeah. He had mentioned that.

00:55:10.160 And that's actually what turned me onto like, oh, I need to look into this.

00:55:13.160 I'm going to still look for some other studies, um, for, for that, because I'd like to see

00:55:17.160 actual body composition changes because the studies that I've looked at, I've just looked

00:55:22.160 at weight loss, just straight weight loss.

00:55:24.160 So they haven't actually like distinguished between those.

00:55:27.160 But, um, I think, I think that they're a net good for people who genuinely,

00:55:33.160 genuinely have serious trouble losing weight.

00:55:37.160 Um, but do I think that everybody should be using them?

00:55:41.160 No, absolutely not.

00:55:43.160 I think that of course, every other method, you know, resistance training, losing fat through

00:55:48.160 nutrition, using supplements like that.

00:55:50.160 I think that's going to have tremendous way, way better results than, than this could ever

00:55:55.160 have.

00:55:56.160 Um, talk about cancer and starving in a way.

00:55:59.160 I've seen you cover that a little bit.

00:56:01.160 Yeah, that's a tricky topic.

00:56:03.160 Um, that's, that's a topic that I, I need to humble myself to be honest with you.

00:56:08.160 Um, because I actually, uh, got reached out to by the, the, the researcher.

00:56:14.160 That's like the, the number one person on this very topic.

00:56:17.160 And I'm, I'd like to do a podcast with him, but I, I need to figure out exactly how I'm

00:56:23.160 going to do it because I need to be really responsible with it.

00:56:26.160 So to, to talk about a little bit, um, the idea is that there's this, this small group

00:56:32.160 of researchers that believe that, uh, cancer actually arises from mitochondrial dysfunction.

00:56:38.160 So that you have, uh, defunct mitochondria where they can't oxidize fat.

00:56:44.160 They can't, uh, they can't use fat for energy.

00:56:47.160 So they rely on this process called the Warburg effect, which a lot of people know about that

00:56:53.160 are, you know, kind of a little bit aware of this process where your, your cells use

00:56:59.160 glucose.

00:57:00.160 They use sugar for energy production.

00:57:02.160 And if cells, the idea is that if cells end up having this dysfunctional mitochondria

00:57:09.160 plus the Warburg effect, uh, then they become cancers.

00:57:13.160 They become more cancers.

00:57:14.160 And there's, there's a, there's some evidence for that phenomenon.

00:57:18.160 Um, however, the bulk of the research is using, it follows the somatic theory, which

00:57:25.160 is the idea that if you have mutations that occur to the genes, then that's what actually leads

00:57:31.160 to cancer.

00:57:32.160 So it's kind of a, a, a debate back and forth.

00:57:35.160 I mean, the somatic theory has way, way more researchers behind it.

00:57:38.160 Um, but you know, I still find it interesting.

00:57:41.160 The, the idea of being able to metabolically affect cancer.

00:57:46.160 I do think that that's possible.

00:57:48.160 I think a lot of researchers would agree, but I think that they would also say, and even

00:57:53.160 this researcher, who's like the number one on this topic, he even acknowledges that you

00:57:58.160 have to use particular drugs to dampen.

00:58:01.160 Uh, so I guess to, to real quick, explain this.

00:58:05.160 If the cancer cells are using glucose, the idea that a lot of people have is, okay, well,

00:58:10.160 then I'll just stop eating sugar.

00:58:11.160 I'll stop eating carbohydrates, go straight ketogenic. 0.99

00:58:14.160 And therefore then I'll kill all the cancer.

00:58:17.160 The problem with that is that cancer cells are really devious. 0.78

00:58:21.160 So they have, it's, it's not, uh, it's, it's a really tricky disease to, to treat and doing

00:58:30.160 that maybe one way, but the problem is that cancer cells adapt by starting to use another

00:58:36.160 metabolic pathway called, uh, glutaminolosis.

00:58:40.160 It's kind of a, a, a jumbled word, but they're taking glutamine, which is an amino acid and using

00:58:46.160 that for energy production.

00:58:48.160 And so, and we can't stop consuming glutamine.

00:58:52.160 Plus our, our bodies can end up, uh, having to use it as well.

00:58:55.160 So what, uh, or we produce it.

00:58:59.160 So what cancer researchers are trying to do is try to knock down glutamine, uh, in the body

00:59:06.160 through drugs and then put people on a ketogenic diet.

00:59:09.160 And there's some evidence that that does work.

00:59:14.160 However, the reason why I'm being extremely cautious is one, because I haven't looked at

00:59:20.160 nearly enough literature to be able to say one is better than the other.

00:59:24.160 But the other aspect is the fact that, um, it's, it's, there's, there's some cancers

00:59:33.160 that actually thrive on fat. 1.00

00:59:36.160 So imagine if you're a person who thinks that that's the case, that if I just cut

00:59:41.160 out carbohydrates, I switched to fat, you have potentially just supercharged the cancer

00:59:46.160 that you were trying to eliminate because you had this belief.

00:59:50.160 And so it's, it's very heterogeneous.

00:59:53.160 It really depends on which type of cancer that you're talking about.

00:59:57.160 There's, there's so many variables.

00:59:59.160 It's a really tricky area.

01:00:01.160 Yeah.

01:00:02.160 It's a complex one then.

01:00:03.160 Okay.

01:00:04.160 Um, you know, what a lot of guys get hung up on is, is height.

01:00:08.160 And I've, and I've heard some mumbling about, uh, influencing growth, um, in the teen years

01:00:17.160 with a certain cocktail.

01:00:18.160 Is this anything that you've ever come across?

01:00:21.160 Not something I've come across, but from a physiological standpoint, it, that would make

01:00:26.160 some sense.

01:00:27.160 I mean, your growth, uh, once your growth plates, if your growth plates are still open,

01:00:31.160 uh, where they haven't turned, um, to a different tissue, then it, I suppose it would be possible,

01:00:37.160 but, um, that's just from a theoretical perspective, mechanistic standpoint.

01:00:42.160 Um, are there any specific, uh, blood markers or labs that you would recommend people should

01:00:50.160 look at or check on a regular basis that they may not be aware of or sitting in their blind

01:00:55.160 spot?

01:00:56.160 Um, yeah, in the blind spot, maybe not.

01:01:01.160 Um, well, I guess I do have a few, I think, uh, looking at inflammatory markers can be beneficial

01:01:07.160 at times too, like looking at, um, not, not the actual cells.

01:01:10.160 So a lot of blood tests will look at like a CBC.

01:01:13.160 We'll look at your white blood cells, leukocytes, uh, macrophage, all that stuff.

01:01:17.160 Um, but what costs extra is to look at, um, like interleukin six interleukin one beta, uh,

01:01:27.160 TNF alpha, like those kinds of, these are molecules that get secreted by your body.

01:01:32.160 And if you have really high levels of these, they, they have wide reaching effects.

01:01:36.160 They have direct effects on insulin sensitivity.

01:01:38.160 They have direct effects on, uh, on blood pressure, on your, uh, inflammation, your immune system,

01:01:44.160 how it's reacting to things.

01:01:46.160 So are these somehow influenced or tied to C reactive protein or homocysteine or any of

01:01:52.160 those things?

01:01:53.160 Yeah.

01:01:54.160 So C reactive protein is a far more, especially, uh, high sensitive, uh, HS, uh, C reactive protein

01:02:00.160 is a lot more of a global measure as in it's, uh, I believe it's secreted by the liver.

01:02:06.160 Um, and it's a global measure of inflammation, but it doesn't quite get at the crux of certain

01:02:10.160 inflammatory profiles.

01:02:12.160 Like these, these other, uh, inflammation, uh, molecules called cytokines get released from,

01:02:18.160 from, from the cells.

01:02:19.160 Cause those are directly or almost, they're, they're typically associated with the actual

01:02:24.160 immune cells themselves secreting these molecules as opposed to C reactive protein, which would

01:02:29.160 be a tissue.

01:02:30.160 And why is it important for people to track the inflammatory markers in their body?

01:02:34.160 Well, inflammation tracks with, it's basically, uh, I don't want to say it's a prerequisite,

01:02:40.160 but it, it, it tracks, I'll just say it correlates extremely well with almost every disease known to man.

01:02:46.160 I mean, obesity, diabetes, uh, Alzheimer's, uh, cancer.

01:02:51.160 I mean, just name it.

01:02:52.160 The answer is yes.

01:02:53.160 So, so any disease in your body is going to show up or it's, it's, it's gonna like the leading indicator

01:03:02.160 saying is going to be a spike in your inflammatory markers.

01:03:06.160 Yeah.

01:03:07.160 And not even a spike.

01:03:09.160 I mean, I, I, a spike probably wouldn't be that concerning, but if you saw elevated levels and then,

01:03:15.160 you know, six months later, there's still a longer period of time.

01:03:18.160 Yeah.

01:03:19.160 There's a part, there's something going on there that, you know, maybe you don't have disease

01:03:22.160 yet, but you're fast tracking your way there.

01:03:25.160 Um, yeah.

01:03:26.160 And I think another metric that, uh, people sleep on, which is far better than looking at

01:03:31.160 blood sugar is to look at HBA one C.

01:03:34.160 So you can do that like once a year.

01:03:36.160 Um, and that's, that's a super precise marker of, um, blood sugar, insulin sensitivity and

01:03:43.160 all of the, all of that stuff.

01:03:44.160 So that's HBA one C.

01:03:47.160 Yeah.

01:03:48.160 Right.

01:03:49.160 I think I had that on my last test.

01:03:50.160 I'm just going to check it as I'm asking you the next question.

01:03:53.160 Sure.

01:03:54.160 Um, best types of protein.

01:03:55.160 Have you seen any studies done on that as far as absorption, you know, use for muscle growth

01:03:59.160 or anything like that?

01:04:00.160 Yeah, I've done a, I've done a lot of reading on this.

01:04:03.160 Um, so the best type of protein for, there's a number of options actually, when it comes

01:04:10.160 to, uh, post exercise, let's say, or let's say we'll call it Perry exercise.

01:04:15.160 So anywhere around the exercise window, um, focusing on whey protein, which is obviously

01:04:20.160 the fast digesting it's a high and leucine content.

01:04:24.160 It has all the amino acids that you might need.

01:04:26.160 Um, but additionally, if you didn't want to do whey protein, if you wanted to stick to,

01:04:30.160 you know, avoiding supplements, you could certainly do any sort of whole meat.

01:04:35.160 If that's chicken, if that's beef, whatever it is, um, or eggs.

01:04:40.160 Um, and then pre-sleep is another area that a lot of people miss, uh, pre-sleep.

01:04:45.160 You actually don't want to be consuming whey protein.

01:04:48.160 You want to be consuming its cousin, which is casein protein because casein protein, uh,

01:04:54.160 the, the digestion profile for whey protein is just straight up and then straight back

01:04:59.160 down.

01:05:00.160 Um, so it gets digested and taken up extremely quickly, but casein protein takes four to five

01:05:08.160 hours for it to, for it to climb over time.

01:05:11.160 Now the problem with casein protein is you typically have to consume more of it to get

01:05:16.160 to that, to that muscle protein synthesis peak.

01:05:19.160 So you typically want to consume, uh, 40 to 50 grams of casein protein before sleep, as

01:05:25.160 opposed to whey protein, where you can top out, especially if you're in your twenties,

01:05:29.160 thirties and forties, uh, at 20 to 30 grams of, of, uh, whey protein.

01:05:34.160 Whey, the source is milk, casein, the source is egg.

01:05:37.160 If I remember correctly, right?

01:05:39.160 I think, I think they're both milk actually, but don't quote me on that.

01:05:42.160 You might be right.

01:05:43.160 Okay.

01:05:44.160 Um, yeah, I used to, um, I mean, when I was really in a bodybuilding in my twenties, I,

01:05:49.160 I was just serious about it, man.

01:05:51.160 I would, I would have my casein protein shake in the middle, not in the middle of the night,

01:05:55.160 but before I would go to bed and yeah, that was supposed to, you know, tie you over until

01:05:59.160 the, uh, morning.

01:06:01.160 Um, but yeah, there's, yeah, there's that.

01:06:04.160 And I guess before we wrap up, um, I want to ask you about, uh, things like DNA analysis.

01:06:10.160 Do you have any experience or seen any studies on that or do you know much about it?

01:06:14.160 Yeah.

01:06:15.160 Well, DNA analysis is a, is a huge part of the field.

01:06:19.160 Uh, absolutely.

01:06:20.160 Um, I don't know, I haven't looked into any of the personal ones that people use nowadays,

01:06:25.160 but I imagine that they follow the exact same formula as what we use in the lab.

01:06:28.160 So yeah, it's incredibly popular.

01:06:31.160 Hmm.

01:06:32.160 Uh, yeah.

01:06:33.160 Okay.

01:06:34.160 So I got, so it's, so it's hemoglobin, a one C H B a one C.

01:06:37.160 Is that right?

01:06:38.160 That's right.

01:06:39.160 Yep.

01:06:40.160 That's it.

01:06:41.160 Okay.

01:06:42.160 Um, markers are good for that.

01:06:43.160 Cool.

01:06:44.160 Um, all right.

01:06:45.160 So dude, we've covered a lot.

01:06:46.160 I hope you guys got some value out of this, uh, podcast.

01:06:49.160 Uh, Nick's got a great channel.

01:06:51.160 Uh, awesome dude.

01:06:52.160 Very well versed.

01:06:53.160 Looks like he's, he's going, uh, big places.

01:06:56.160 He's probably going to be the next Andrew Huberman if he keeps going at this rate.

01:07:00.160 So, um, I wish you all the best in your career and your channel and you know what you're

01:07:05.160 doing.

01:07:06.160 Um, do you want to give people anywhere where they can find you aside from your YouTube

01:07:10.160 channel or just make that the starting point?

01:07:12.160 No, that's it.

01:07:13.160 I mean, go there if you're impressed.

01:07:14.160 Cool.

01:07:15.160 And if not, then leave a, leave a hate comment and I'll, I'll, I'll ban you. 1.00

01:07:19.160 Yeah.

01:07:20.160 All right.

01:07:21.160 Well, thanks for watching guys.

01:07:22.160 Uh, throw a comment below, you know, do all that stuff and the, uh, likes a quick reminder.

01:07:27.160 The second edition of my book is available on a Friday.

01:07:33.160 Uh, it's been updated and you can pre-order now.

01:07:36.160 Um, the link will be in the description.

01:07:38.160 And if you're on my email list, I sent you a email about it early this week, but check

01:07:41.160 that out.

01:07:42.160 Thanks again, Nick.

01:07:43.160 We'll see you.

Playing to Win - November 10, 2023

092 - Nicolas Verhoeven

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