On this week's episode, the boys are joined by Dr. Aaron Horschig to talk about Kombucha, the benefits of saunas, and the dangers of drinking too much water. Also, we talk about how you can die from drinking too little water and not much, and how that's a good thing. Also, the guys talk about a new study that shows sauna use can reduce all-cause mortality by up to 40% and that it's all down to how often you go to the sauna and how much you should be doing it. This episode is brought to you by Anchor.fm and produced by Riley Bray. Music by PSOVOD and tyops. Thanks to Pale Fire and Mossy Creek Records for sponsoring this episode. Art: Mackenzie Moore Music: Hayden Coplen Editor: Patrick Muldowney Editor: Will Witwer Music: Jeff Kaale (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 34, 35, 36, 37, 38, 39, 40, 41, 42, 45, 47, 45 , 47, 48, 48 , 48, 49, 50, 51, 52, 56, 57, 54, 58, 59, , 51, , , 54, & , and , we have a special guest, Dr. Mark Maron! of the podcast, we have our good friend Dr. . . . Dr. Dr. Michael Eichner (PhD . and Dr. Sarah ( ) joins us to discuss his new book, "Sauna and the benefits and benefits of a sauna. and his new podcast, "The Benefits of a Sauna. , which is out now in the new book "The Sauna and Other People's Sauna." The Sauna, "Aromoblogbook, the book, Sauna & is out in the next episode, and we also have a new podcast in the podcast is out on all of our social media platforms, we will be covering the book , the book is out soon! and the podcast will be out in paperback!
00:01:05.000A woman died in San Jose, I believe it was.
00:01:07.000They had one of those radio contests, and if you drank the most water, you won something, like an Xbox.
00:01:14.000She's trying to win an Xbox for a kid, and she fucking died.
00:01:18.000I haven't heard of it just from drinking.
00:01:20.000I've heard of it happening after you've exerted yourself, like very strenuously, like after a marathon or something, and then you drink a bunch of water.
00:01:27.000And the salts that you basically excrete out, like you're totally imbalanced.
00:02:02.000Since you've been here last, boy, I've read so much stuff about the sauna, about the benefits of the sauna, and then you published that thing saying there's a 40% decrease in mortality on basically on everything?
00:02:22.000I wrote an article on some of the health benefits of the sauna, and I predicted that I thought it would play a role in longevity based on some other evidence.
00:02:30.000And then this study came out showing, indeed, that there is a link between sauna use and a decrease in all-cause mortality.
00:02:38.000So people dying from cancer, from cardiovascular disease, from a variety of different diseases.
00:02:48.000Well, there was a dose-dependent decrease in all-cause mortality.
00:02:53.000So men that used the sauna once a week compared to those that used it two to three times a week, they had a 24% decrease in all-cause mortality.
00:03:02.000And men that used it like four to seven times a week had a 40% decrease in all-cause mortality.
00:03:08.000When I say a 40% decrease in all-cause mortality, I mean over the time span that these men were followed, which was 20 years.
00:03:13.000So they're following these men for 20 years.
00:03:16.000They were in there between 50 to 65 when the study started.
00:03:20.000And those men that had been using the sauna more frequently had a 40% reduction in dying from many causes that aren't accidental.
00:03:47.000Um, it's, you know, it doesn't get as hot as like a typical dry sauna where, you know, the air is, it's like 174, 79 degrees Fahrenheit, which is pretty damn hot.
00:04:12.000Steam showers, they get hot, and I definitely feel my heart racing.
00:04:19.000So what happens when you're in heat is your heart starts to race, much like cardiovascular exercise, where your heart starts to beat between 100 and sometimes 150 beats.
00:04:31.000And part of the benefit of that is you have increased plasma and blood flow to the heart, so the heart's actually doing less work than it normally would do.
00:04:41.000And that's part of the cardiovascular benefits that are associated with exercise and sauna use.
00:04:48.000But the sauna, in addition to that, has other effects.
00:04:51.000So heat stress is a stress, as is exercise.
00:04:55.000And the stress activates all these stress response mechanisms in the body.
00:05:03.000And that's part of the benefit from exercise.
00:05:05.000It's part of the benefit from any type of, you know, good stress.
00:05:08.000So heat specifically will activate something called heat shock proteins.
00:05:14.000So it's a gene that makes something called heat shock proteins.
00:05:17.000And they're a class of proteins that are activated by heat.
00:05:20.000So when you exercise and your core body temperature raises, they get activated.
00:05:25.000And heat shock proteins are pretty awesome because they are able to prevent a certain type of damage that accumulates in our cell from happening.
00:05:35.000And if you think about the causes of aging, it's an accumulation of damage that's happening in the cell, like if you're looking at it at the molecular level, the cellular level.
00:05:44.000And part of that damage occurs in proteins that we make, you know.
00:06:26.000And when you have heat stress and they're activated, they're actually activated for a long period of time.
00:06:31.000In some cases it can be like a couple of weeks.
00:06:34.000So it's kind of like you do this heat stress and then two weeks later you still have these activated heat shock proteins which are preventing all this damage from accumulating in your cells.
00:06:44.000What's really interesting is that if you look in like worms or flies, You expose them to one heat shock, meaning you increase the temperature for 15 minutes, and it increases their lifespan by 15%.
00:07:01.000Also, people that have a certain variation of the heat shock gene that makes these proteins, that makes them active all the time, They're more likely to be a centenarian.
00:07:11.000So they actually have a higher chance of living to be 100. So there's definitely evidence that these heat shock proteins are involved in longevity.
00:07:22.000We know that heat helps activate them, and they're doing all this good stuff.
00:07:27.000They also prevent muscle atrophy, and that's been shown in mice, for example.
00:07:30.000If you make a mouse immobile, So it can't move like its hind limb, for example, for like seven days and you let it like use kind of like a sauna where it's like a whole body heat shock for 30 minutes a day.
00:07:43.000They are able to regrow their muscles faster and they have less muscle atrophy than mice that are not exposed to the heat but are also immobile.
00:07:52.000So I think the heat shock proteins are one possible way.
00:08:14.000And what it does is it activates this whole host of genes.
00:08:19.000Genes that are like glutathione, antioxidant genes.
00:08:22.000It activates genes that are involved in repairing damage to your DNA, which can lead to cancer.
00:08:28.000It repairs damage to your entire cell, which can lead to the cell dying, and if that happens in your stem cells, your stem cell pools go down.
00:08:38.000And FOXO3, I've actually worked with it in worms, some of the early research I did in aging.
00:08:46.000We could take a worm and make it always have it, by genetically engineering it, we could make it always have an active FOXO3. And these worms live between 50 to 100% longer.
00:08:56.000So the worm lifespan is usually around 15 days, but it could live to a maximum of 30 days when you have it always having this FOXO3 reactive.
00:09:05.000And humans that actually have a variation in this gene.
00:09:09.000So variations in genes are what makes us all different, right?
00:09:13.000So we all have different variations of genes.
00:09:16.000And if they happen in a percentage of the population that's more than 1%, it's called a polymorphism because it's not just random mutation.
00:09:24.000Well, this FOX03 is a polymorphism because quite a bit of the, you know, percentage of the population has a form of it that has it active a lot.
00:09:32.000And those people that have it have a 2.7-fold increased chance of living to be 100. And what happens, people that have this often are able to handle stress better.
00:09:44.000So they're able to, for example, you've heard of people that are like 100 and they've smoked cigarettes.
00:09:48.000And you're like, how have you smoked cigarettes for 50 years and lived to be 100?
00:09:54.000Well, oftentimes people have this overactive FOXO3 where they can handle the smoking stress, they can handle, you know, drinking a lot, they can handle just a poor lifestyle because they're able to detoxify things, they're able to clean up the mess, you know, get the damage out and so it's not accumulating and doing all this bad stuff.
00:10:21.000So, it basically looked at these about 2,000 men that were using the sauna and then said, okay, well, in a dose-dependent manner, meaning the more often they use the sauna, the less likely they were to die of cardiovascular diseases.
00:10:34.000Pick your choice of heart attacks, coronary artery disease, coronary heart disease, atherosclerosis, et cetera, et cetera, cancer.
00:10:43.000So these were all down in men that use the sauna more frequently.
00:10:47.000So I think that's pretty cool and I really think part of that is that hormetic response where you're stressing your body with heat to activate these heat shock proteins or FOXO3 and other things that are then Active for a longer period of time and help you deal with stress,
00:11:03.000with the stress of aging, with the stress of breathing in oxygen, which does a lot of damage.
00:11:09.000Just breathing in oxygen and the way we make energy, we use oxygen and we eat food and that's coupled to make energy and that process generates damage just as a metabolic byproduct.
00:11:20.000So I think that's really cool that the sauna is able to activate those really important genetic pathways.
00:12:06.000So I don't know if hyperbaric treatment is great for like your everyday person because it does it does create damage more damage Well, that's so weird that it creates damage because it's being touted as something that helps repair damage Like that's where athletes use it.
00:12:21.000They use it to heal broken bones quicker injured tendons surgery Well, I mean, yeah, that makes sense in a way, too, because you're, you know, you're carrying, your red blood cells are carrying, you know, more red blood cells are carrying goodies to that side of damage.
00:12:35.000So it's kind of like a trade-off, you know, but oxygen itself does cause damage.
00:12:40.000Like, it just, I think it just depends on the context.
00:12:43.000I think some folks even use it for anti-aging, if I remember correctly, that there's some proponents of anti-aging treatments using the hyperbaric chamber on a regular basis.
00:13:10.000Joe Namath was a very famous football player from the 70s, who, a lot of damage, like every football player, a lot of concussions, and apparently he has been using the hyperbaric chamber.
00:13:22.000I should say it right, because I'm not sure if I'm saying hyperbaric or hypo-baric.
00:13:46.000But Joe Namath has been using, I believe he's been using the Hyperbaric, and there was an article on it that he...
00:13:53.000Remarkably, because he's in his 70s, and most of these football players, I don't know if you saw that real sports piece with Bryant Gumbel, because we talked pretty extensively about brain damage last time you were here, because it was right after I brought you to a UFC, and you and Dan came back all scrambled.
00:14:08.000You were like, what the fuck did we just watch?
00:14:11.000But the hyperbaric chamber has been helping Joe Namath deal with the relatively minor reactions to concussions that he has had because he's pretty lucid.
00:14:26.000He had some substance abuse problems and things along those lines that I'm sure probably affected his cognitive function as well.
00:14:33.000But as far as a 70-year-old former professional football player, Doing pretty well.
00:15:13.000Those two things coupled together is how we make energy.
00:15:17.000So the more oxygen you have in, and that's part of how cardiorespiratory fitness comes into play too.
00:15:22.000People that can breathe in more oxygen and they're able to actually make more energy.
00:15:29.000In that sense, it would help because one, you're able to get the oxygen to your cells, which have mitochondria, which is where the energy is made, the oxygen coupled with the food that you take in.
00:15:41.000So that's one possibility that makes sense.
00:15:45.000And the other would be, like I said, with the brain injury, where you're In some cases, people can't.
00:15:49.000Their blood-brain barrier is damaged, and so they're not getting enough oxygen into the brain, and so the hyperbaric treatment can help get more oxygen.
00:15:56.000Because you have to get the oxygen to the brain to make energy.
00:16:00.000Your neurons need oxygen to make energy.
00:16:05.000But again, There's always a byproduct of that metabolic reaction and that byproduct is damage in the form of oxygen superoxide, which is very reactive, or hydrogen peroxide.
00:16:17.000Both those things are produced as a byproduct of using the oxygen for energy.
00:16:22.000How bizarre that oxygen is necessary but yet damaging us at the same time.
00:17:16.000Because mountain people are strong as fuck.
00:17:18.000You know, you always like think of mountain people as like these like really hardy folk that just seemingly can just kind of get by under extreme circumstances and conditions that us low-lying sea level folk struggle at.
00:17:35.000Maybe because the altitude is a type of stress that's activating all this stress response mechanism.
00:17:40.000Well, all the extra blood cells they have.
00:17:42.000You know, that's the reason why athletes go and train at high altitude.
00:17:45.000And have you seen those tents that people sleep in?
00:17:48.000It's an interesting thing that a lot of fighters started doing.
00:17:51.000They start sleeping in these high altitude tents.
00:17:54.000Because apparently the way to do it best is they think you should live at high altitude but train at sea level.
00:18:01.000So if you could, like, live at a place like Big Bear, where you're at 5,000 plus feet above sea level, and then go down to, say, like, you know, Santa Monica or something like that to train, where you're at sea level.
00:18:13.000So that way you would be able to put out more work output, because the fact is it's a more oxygen-rich environment, you can train harder, you'll have more energy, and then when you recover, you're recovering in a low-altitude environment, and apparently that's the best combination as far as athletic results.
00:19:02.000I found that to be pretty fascinating, too, because I know that there's definitely negative or definitely rather positive benefits of cryotherapy, which is a different situation.
00:19:25.000And apparently your body really only wants to produce these when it's cold as fuck.
00:19:31.000So, I first became interested in this cold shock, as the scientists called it, whether that's by cold water immersion or cryotherapy or whatever, like last January when a paper came out that showed cold shocking can regrow synapses that are lost.
00:19:55.000And I was like, whoa, that's really cool.
00:19:57.000Because synapses are what connect two neurons together.
00:20:02.000And it's essentially when you learn something, when you experience something, a synapse forms.
00:20:17.000You know, that's worse with neurodegenerative diseases and things like that.
00:20:20.000Traumatic brain injury, you lose synapses.
00:20:23.000And so I was like, that's really cool that something about the cold can regrow these synapses.
00:20:29.000Well, it turns out that, like, scientists started looking at this by looking at hibernating mammals.
00:20:34.000They're looking at bears and, like, other rodents that...
00:20:38.000that hibernate or squirrels I think they were and what they found was that these during hibernation when it's cold they lose between 30 to 40 percent of their synapses and then when it warms up in the spring they totally regrow them back and so their scientists were like whoa what's going on there so they further did some studies in mice and they showed that if they cold shocked a mouse by exposing it to like What would be like a refrigerator,
00:21:04.000so like 40 degrees Fahrenheit, for like 30 minutes.
00:21:08.000These mice were able to induce what's called cold shock proteins, which are...
00:21:13.000I talked about the heat shock proteins.
00:21:14.000Well, cold shock proteins are part of the stress response because cold is a stress.
00:21:19.000And so most things shut down when you're cold, except for this class of proteins called cold shock proteins, which go up.
00:21:27.000And apparently there's one specific one called RBM3 that goes up in the brain.
00:21:34.000And it is able to basically regenerate these synapses because it It makes more protein.
00:21:42.000So it sits there like on the dendritic spine, which is part of the neuron that talks to other neurons, and it's able to regrow the synapse.
00:21:49.000So anyways, I thought that was super cool.
00:21:51.000They were able to show that in mice after just one exposure to this cold shock.
00:21:56.000The caveat is that the core body temperature of these animals went down to like 60 degrees Fahrenheit.
00:22:02.000Their core body temperature is normally like 98.6.
00:22:05.000So that's a huge change in core body temperature.
00:22:08.000If they expose them twice to this cold shock, they're able to increase the expression of this RBM3, this cold shock protein that regrow synapses for Six weeks in their brain.
00:22:19.000And then they went on to get these mice that were genetically engineered to get Alzheimer's disease.
00:22:24.000They exposed them earlier in their life before they started having symptoms.
00:22:28.000They exposed them twice and it totally delayed the symptoms.
00:22:31.000They didn't have the cognitive deficits and behavioral deficits.
00:22:35.000Their brains didn't have all the amyloid plaque accumulation and it extended their lifespan.
00:22:40.000So, I read the study and I was like, this is freaking cool because it potentially has huge implications for brain aging in general, for neurodegenerative diseases, for traumatic brain injury.
00:22:53.000Of course, it hasn't been shown in humans and I have no clue.
00:22:57.000The question is what the minimal effective dose of cold is.
00:23:00.000Can you sit in a cryo chamber that's like a minus 160 degrees Fahrenheit for two minutes and Activate this cold shock protein.
00:23:10.000That hasn't been shown, but it'll be really interesting to find out.
00:23:14.000You mentioned the differences between, you know, cold shock and its effects on athletic performance, recovery, even muscle hypertrophy.
00:23:26.000So the literature out there is kind of confusing because it really...
00:23:34.000There's so many different factors that come into play when you're doing a clinical trial like this, where you're, you know, having an athlete that's either trained or untrained, engaged in some sort of physical activity that's either very strenuous or it's moderate, and then you're doing a cold shock,
00:23:51.000whether that's, you know, cold water immersion or it's cryotherapy.
00:23:54.000When you do the cold shock and then what you're measuring and when you're measuring it.
00:23:58.000So there's so many different parameters that you have to look at because they can have different effects.
00:24:03.000And part of the reason for that is when you do exercise, it is a stress and the stress that happens.
00:24:12.000So you're basically forcing your muscles to work harder, which means they need to make more energy.
00:24:18.000So, you know, that can cause more damage.
00:24:21.000This damage happens because of the oxygen byproducts, but also inflammatory molecules get made, pro-inflammatory molecules.
00:24:29.000So, you know, and when those things happen, the response of the body to that is to make So, to make anti-inflammatory molecules, and this has been shown empirically if you look at athletes that train really hard, within,
00:24:45.000like, immediately after training, there's a huge increase in these pro-inflammatory cytokines, things that can, if they go out of control, can cause more damage, damage to muscle tissue and cartilage and things like that.
00:24:56.000But then an hour later, there's a huge response, an anti-inflammatory response, that cytokines that are able to promote wound healing, they're able to regenerate tissue damage and things like that.
00:25:08.000And that's happening because of the stress that's induced.
00:25:12.000But if you're looking at the dose, the exercise dose, that really sort of dictates how much of that bad stuff that you're going to make.
00:25:23.000So if you're a competitive athlete, or if you're a professional athlete, or someone that's really, really training hard, you tend to actually make Much, much more of these pro-inflammatory cytokines like IL-1, beta, TNF, alpha.
00:25:37.000And what happens is these professional athletes make so much of it that it kind of spirals out of control and causes muscle damage and tissue damage.
00:25:45.000And so it's often called overtraining.
00:25:49.000So, in a case like that, and this has been shown with cryotherapy, that if you do cryotherapy immediately after very strenuous exercise, in some cases, in one study they were doing a very strenuous, like, heel training,
00:26:04.000where they were sprinting up hills and doing this really, really strenuous activity.
00:26:09.000They did the cryotherapy immediately after, and what they found was that these athletes had less muscle damage, so they measured Different biomarkers for muscle damage.
00:26:17.000And they measured it over a time course.
00:26:19.000So they did it like one hour later, 24 hours later, 96 hours later.
00:26:23.000And what they found was that there was less tissue damage.
00:26:27.000Same thing was sort of shown for kayakers that were doing a four-hour boat kayaking ride, which is pretty long.
00:26:35.000Those kayakers that did cryotherapy the day before they did this four-hour kayaking event were able to do the kayaking event the next day better.
00:26:47.000So something about doing the cryotherapy before doing the kayaking, they were able to perform better the next day when they were going to do another four-hour kayaking event.
00:26:54.000So doing it before somehow or another activates these anti-inflammatory cytokines and then that mitigates the effect of exercise-induced pro-inflammatory cytokines?
00:27:06.000It mitigates the out-of-control effects, yeah, when people are really training hard.
00:27:12.000And then you do it again after you're training?
00:27:16.000So studies have been shown that if you do it right after training, it helped mitigate.
00:27:20.000And also if you did it before, it helped mitigate.
00:27:22.000But another study that you mentioned showed that men that were doing these sort of squats and they were doing leg presses and other leg exercises, when they did cold water immersion immediately after, it actually prevented muscle hypertrophy or hyperfetory,
00:27:43.000And I think in that case, you know, if you're just doing your everyday, you know, average gym workout, like the minimal effective dose, probably not a good idea to do the cold shock right after, cold water immersion or cryotherapy right after that, because the amount of pro-inflammatory things,
00:27:59.000the amount of stressful things that your body's producing isn't so out of control.
00:28:03.000And you need to make those to have the anti-inflammatory response.
00:28:07.000So I really think there's a spectrum in terms of, are you an athlete that's doing the minimal effective dose?
00:28:12.000Are you just going there and doing a few exercises to get a benefit?
00:28:26.000They are pushing it to the next level.
00:28:28.000And those are the ones that are really subject to having this overactive immune response because they're training super, super hard.
00:28:35.000So I think that when you have a study come out that says Doing a cold water immersion after this workout, you know, mitigates muscle hyperfetri.
00:28:50.000Then it's not like a one size fits all.
00:28:53.000You can't just go, oh, all athletes should never do, you know, any sort of cold shock after working out because look, it stops muscle growth.
00:29:01.000That's not really, it's not the case, because you have to look at the context, you have to look at the athlete, the type of exercise you're doing.
00:29:10.000It's kind of like when these studies come out saying, if you take beta-carotene, it's going to cause cancer.
00:29:16.000Well, all the studies that were done with beta-carotene that caused cancer were done in smokers, and we know That smokers, if you take beta carotene, they've got this very oxidative environment in their lung that chops the beta carotene up into bad things that can damage your DNA and lead to mutations that cause cancer.
00:29:35.000The same amount of beta carotene given to people that don't smoke, guess what?
00:29:48.000That's my take on the cold and cold shock, whether that's cryotherapy or cold water immersion, and how it affects muscle recovery, how it affects performance, and even muscle growth or regrowth.
00:30:04.000But the other thing is that there are other benefits to doing cryotherapy and to doing cold shock in general.
00:30:12.000So the most consistent and robust effect, and it doesn't matter if it's cold water immersion.
00:30:18.000In fact, a study has shown comparing cold water immersion where you get up to your shoulders and you just do it for like 20 seconds.
00:30:25.000Or cryotherapy, so two minutes at like a negative 166 degrees Fahrenheit.
00:30:30.000You release norepinephrine both in your brain and in your body.
00:30:35.000And you release it like two to three fold.
00:30:42.000So like you know studies have shown that even after 12 weeks of doing this.
00:30:46.000The 12th week, you're still bursting out just as much norepinephrine as you did the first time you did it.
00:30:52.000So there's no attenuation of this response.
00:30:55.000And this is super, super cool because norepinephrine in the brain is actually, it's a neurotransmitter and it's associated with Prolonged focus, attention, vigilance.
00:31:06.000It's also associated with energy, like this feeling of energy and positive mood.
00:31:20.000They also become anxious and they feel lethargic.
00:31:24.000So norepinephrine in the brain is acting as a neurotransmitter, but it's also acting as a signaling molecule.
00:31:29.000In the brain, where it's been shown to decrease inflammation.
00:31:32.000It's been shown to decrease the induction of these pro-inflammatory cytokines that are basically...
00:31:38.000Inflammation is like your immune system that is overactive, and it's making all these damaging products that are causing damage to your tissues, to your cells.
00:31:50.000It's kind of like setting off a nuclear bomb to kill a cockroach, where your immune system is like...
00:32:57.000The norepinephrine response in itself is really cool because it's doing really good things in the brain and it's also got a positive effect in the body of being anti-inflammatory.
00:33:09.000So I think that in itself is really cool and if you think about it in the context of professional athletes that are subject to severe injury and damage like brain trauma, UFC fighters that are getting blows to the head, NFL players, You're talking about using cryotherapy to mitigate some of that damage.
00:33:30.000Part of getting a blow to the head activates the immune system, and we talked about this in great detail last time I was here.
00:33:37.000So being able to slow that inflammatory process immediately after it happens has very positive effects on people that have had trauma to the head.
00:33:46.000And I think that in and of itself, aside from the recovery aspect, is very interesting and important.
00:33:54.000In fact, it's hypothermia, which is cooling down the body, is used to treat traumatic brain injury in clinical settings.
00:34:01.000So it's something that's used, and it's also used to treat ischemic stroke, things like that.
00:34:08.000And I think part of that's through this norepinephrine response that's very, very robust.
00:34:13.000So you're talking about, like, decreasing damage that's, you know, causing more brain aging.
00:35:35.000Like once your body recovers from that initial burst, whatever your body is producing to deal with the effects of that insane cold gives you this amazing feeling of euphoria when you're out of it.
00:35:49.000Yeah, I mean, that makes perfect sense from the study that I read.
00:35:53.000And, you know, norepinephrine reuptake inhibitors, which prevent norepinephrine, so you release norepinephrine from your neurons, and they then, you know, go into the synapse, and then they bind on another neuron, and that's how they have function.
00:36:06.000Well, norepinephrine reuptake inhibitors prevent it from being metabolized, so it sits around longer in the synapse and can do its function.
00:36:13.000It's used to treat ADHD, to treat depression.
00:36:17.000You know, of course, I think there's a lot of...
00:36:19.000There are possible side effects with that, because when you're constantly allowing norepinephrine to sit around in the synapses, there's biological responses to that, you know, one of those being the receptors, you start to make less of them.
00:36:30.000But, you know, that's a different topic.
00:36:31.000But it is interesting that it's used to treat depression.
00:36:35.000Like I said, people that are pharmacologically depleted of it become depressed.
00:36:38.000And studies have shown, at least, they're not randomized controlled trials, but they're Their decent enough trials have shown that cryotherapy has been used successfully to treat depression and anxiety, I think partially because of this norepinephrine effect.
00:36:53.000So the norepinephrine that you're talking about, the negative effects of it, is this from taking an external source of it or from your body producing it endogenously?
00:37:02.000No, it's from taking a pill that stops your body from being able to metabolize it normally.
00:37:28.000But if you stop that from happening, the norepinephrine sits around longer in the synapses, and it's there doing its function for a longer period of time.
00:37:39.000But when you're doing something like cryotherapy, you don't have to pharmacologically inhibit the pathway to prevent it from being reuptake.
00:37:48.000Instead, you're just Releasing two to three fold more of it than you normally would it's still gonna get metabolized normally so you don't have all these crazy responses Biological responses feedback loops that happen and you feel really I think you would feel really good and Feel energized feel happy and also have you noticed anything with focus and attention?
00:38:07.000Um, I don't know so I do so many Eric and I were having this conversation earlier It's hard to tell when you do so many different things What's the thing that's having the effect?
00:38:56.000One, when you were talking about the studies on the kayakers and all these different people and they did cryotherapy, were they doing cold water immersion or were they doing the dry cryotherapy?
00:39:08.000They were doing whole body cryotherapy.
00:39:20.000You see a lot of it where you step into this thing and it kind of like, it just sort of closes like, almost like saloon doors and from your head up You're exposed you're you're in normal air and you You know the the cold air the nitrogen is all below you from the neck down the ones that they have like cryo health care And I know the one that Chad Mendez is a UFC fighter.
00:39:44.000He uses one in Sacramento You step into a room And you close the door and your whole body's, your head, everything.
00:39:53.000And apparently the effect of having your head involved makes a big difference.
00:39:59.000It makes a big difference not just to mitigate the effects of training and getting hit in the head and all sorts of different inflammatory responses from that.
00:40:06.000But also that your body, because everything is in that cold, your body is like, this isn't a matter of like dipping our toes in the river.
00:40:14.000We just got dropped off at the top of the world and we're going to fucking freeze to death.
00:40:17.000So we got to figure out a way to do something about this right away.
00:40:22.000I would like to see some studies done on what the hell is actually going on.
00:40:27.000Like what is the difference between having it from the neck up or having it from your entire body?
00:40:32.000And if there are studies out there, I'd love to read them.
00:40:35.000Yeah, they don't differentiate in the studies that I've read.
00:40:37.000When it said whole body cryotherapy, I assumed they meant everything.
00:41:56.000Why would they think it would be the heart?
00:41:59.000Because when you're doing the heat, you're causing basal diolation, you're increasing plasma, blood flow to the heart, and then all of a sudden when you're doing norepinephrine, you're constricting.
00:42:19.000You know, the other thing people use it for, this cold shocking, is for, because the norepinephrine also ramps up metabolism, and it does that because it's trying to, it activates a pathway that inside of your cells,
00:42:36.000where you're making energy, the They're tricking these mitochondria, which are the sites of the energy production, into thinking that...
00:42:43.000So typically there's an electrochemical gradient that's made, and that's how your cell senses, okay, I'm making energy.
00:42:51.000Well, norepinephrine activates something that uncouples that.
00:42:54.000It's called uncoupling protein 1, UCP1. And what happens is it tricks your mitochondria into thinking it's not making any energy and it's like, oh my god, I've got to make energy.
00:43:14.000When they do this cold shock frequently because they're able to basically trick the body into thinking it's not making energy by uncoupling this whole metabolism process, and then the body speeds up metabolism to end up burning fat more.
00:43:27.000And so that's also a very common factor.
00:43:41.000And I do three minutes and then I go out for like ten minutes and I go in for another three minutes.
00:43:46.000Yeah, it's probably, you know, cryotherapy, doing it for two minutes, I mean, you get cold and there's obviously it's been shown nor epinephrine gets activated, all those things happen.
00:43:54.000But in order to really like have this effect that I'm talking about, you basically have to like shiver and then you don't shiver.
00:44:02.000So it's, you have to really like, I think, have a prolonged period of being cold where you're like sitting in cold water for 20 minutes.
00:44:10.000So cold water immersion maybe is better for losing weight.
00:44:14.000Yeah, I would think that the cryotherapy, you know, like I've seen studies where they've looked at cryotherapy, the effects of cryotherapy on rectal temperature, on muscle temperature.
00:44:28.000Well, I mean, rectal temperature is indicative of core body temperature, but you really only drop a couple degrees.
00:44:51.000Because they say that being in the cold, like in cold weather, like they say if you want to lose weight, just wearing a light jacket in cold weather makes you lose weight.
00:45:13.000You know, there was a really interesting study that just came out a couple weeks ago where they looked at the rates of aging in young adults.
00:45:22.000So they looked at different time points.
00:45:24.000There was a whole, I think it was like over a thousand people.
00:45:28.000And the study started when they were like 26 years old.
00:45:32.000And they measured like 18 different biomarkers of aging.
00:45:53.000And they looked at these people that were 26 years old, and then they did it again when they were 32, and then they did it again when they were 38. And what they found was that even though these people were all the same chronological age, their cells looked Very, very, very different.
00:46:10.000Some people, if you looked on the cellular level, they look 10 years older and some people look 10 years younger than their chronological age.
00:46:18.000And I was looking at some of these graphs of people and you can see some people started out Like, they started out bad, where they looked old, and then they started getting better.
00:46:26.000You know, they probably started changing their diet, their lifestyle.
00:46:32.000You know, so there are lots of different variables going on here.
00:46:35.000But I think what's really interesting—oh, and by the way, their physical appearance also correlated with not their chronological age, but their biological age, is what it's called.
00:46:44.000So if they showed their picture to people, random people, and said, guess what age they are, they would guess their biological age, not their chronological age.
00:46:52.000So if a person was 38, but they looked 28, the person would say, oh, they're probably 28. And if the person was 38, but they looked 48, they just looked worn and, you know, rough, then the person would guess that they were much, much older than they were.
00:47:06.000So there was a correlation between physical appearance and the biological age.
00:47:12.000I found this really, really interesting because I think it is strong evidence for the fact that your diet and your lifestyle play a major role in the way you age.
00:47:23.000And that's something a lot of people...
00:47:53.000I took this opportunity to really think about how your diet and lifestyle plays a role in the way you age and what you can do to be that person that looks 10 years younger biologically versus 10 years older.
00:48:06.000You know, and, and there are really, you know, there's, as we age, we talked about this, the damage accumulates.
00:48:12.000And also what happens is our ability to repair the damage decreases.
00:48:16.000So it's like, not only are you increasing the damage, but your body is like decreasing its ability to take care of it and then reaches point and it's like death, you know, it's just too much damage over, you know, overload and things start to shut down.
00:48:29.000And I started looking at, well, what are like the major causes of death, like in the United States, for example?
00:48:36.000If you look at the major causes of death in the United States, cardiovascular disease is number one, cancer is number two.
00:48:41.000So most people that are dying, when they die, they die of cardiovascular disease.
00:48:46.000And then the second most common thing they die of is cancer.
00:48:50.000And if you think about that, and studies have actually shown for cardiovascular disease, like 80% of that is preventable by diet.
00:49:02.000So in the context of cardiovascular disease, and this is where I started to really dive into this, you know, heart health.
00:49:11.000A decade ago or so, we were all told, maybe it's two decades by now, I don't know, time's flying.
00:49:17.000We were all told that, you know, to have good heart health, you need to decrease your saturated fat intake, right?
00:49:23.000It's all cholesterol clogs up your arteries.
00:49:26.000And when you have cholesterol clogging up your arteries, plaques form, they rupture.
00:49:30.000When they rupture, then this causes a clot to form.
00:49:34.000And then if the clot forms in an artery to your heart, you have a heart attack.
00:49:37.000If it forms in an artery to your brain, you have a stroke.
00:49:40.000And we were bled to believe this is all because of, you know, the fat we eat.
00:49:45.000And we know now that it's much, much more complicated than that.
00:49:49.000And in fact, that thought, like, did a lot more damage because then people started to eat something called trans fats, which, like, did so much more damage than, you know, eating regular fat.
00:50:01.000And recently the FDA, thank God, like, banned all trans fats.
00:50:43.000Back to their cause, the actual cause of it, of this cardiovascular disease, it actually, I think, comes down to gut health.
00:50:51.000I know I talk a lot about micronutrients and the importance of vitamins and minerals, and that also plays a very important role in the way you age, and you and I have talked a lot about this.
00:50:58.000But I kind of wanted to touch a little bit on this topic because I think it's really important since, you know, I know my parents' generation It's been really hard to de-educate them and like help have them relearn everything they thought was bad and them understand,
00:51:15.000well, everything you thought was bad is actually not bad and let me explain what actually is bad, you know, because I want them to be able to change their dietary habits and be healthy.
00:51:26.000I think most people that are educated in health know that it's not just about cholesterol.
00:51:31.000They know, well, it's LDL cholesterol, and it's not just LDL cholesterol.
00:51:46.000LDL is a lipoprotein that transports cholesterol.
00:51:49.000It transports fatty acids and other things, but it's easy to think, it's easy to call LDL cholesterol because that's what people think about it.
00:51:56.000Is that like calling the subway people?
00:52:09.000Yeah, if you just say LDL, people are like, what's that?
00:52:11.000But if you say LDL cholesterol, I think people are like, oh yeah, I've heard of that.
00:52:16.000So I think it's better to talk about it like that so people can relate.
00:52:19.000So the LDL cholesterol transports cholesterol.
00:52:22.000So LDL cholesterol transports cholesterol to your cells, to your cells in your liver, to your cells in your kidney, to your cells in your muscle.
00:52:45.000You go out, you go to the gym, you work really hard, you got some damage.
00:52:49.000You need cholesterol to repair that damage.
00:52:51.000So LDL brings the cholesterol to your cells.
00:52:55.000Once it gets to your cell, then something cuts it off, like a little piece of the cholesterol gets cut off, cut off the LDL, and then the LDL goes back to the liver and it's recycled.
00:53:10.000So what happens is, what HDL does is, HDL brings the cholesterol from your cells or from your arteries, if it's built up, and it just rips it off and brings it back to the liver.
00:53:24.000So it's basically taking cholesterol away from your cells, away from your arteries.
00:53:31.000The things that are built up in your arteries and your veins.
00:53:33.000So it's removing that and bringing it to the liver.
00:53:35.000So HDL is really important if you have too much of the bad type of cholesterol, which is the small dense.
00:53:42.000And let me explain what small dense is because I'm sure most people have no clue what that means.
00:53:49.000Like I said, when LDL cholesterol is going to your cell to repair damage, a little piece of it gets cleaved off and it's like, okay, here's a little piece of cholesterol.
00:54:05.000What happens is though, if you have an unhealthy gut, and we could talk about what causes that, but if you have an unhealthy gut, most of the back, so there's like over a hundred trillion bacteria in your gut.
00:54:19.000And they're there because they're metabolizing the food you eat, making them into fatty acids and proteins, amino acids, things like that.
00:54:52.000The highest concentration of immune cells are in your gut.
00:54:54.000And the reason for that is because your gut is actually exposed to the external environment.
00:54:58.000So every time you eat food from the environment, your gut sees it.
00:55:02.000So if there's something pathogenic there, you need to have that immune response to make sure it's not going to take you out, right?
00:55:07.000So there's a lot of immune cells in your gut.
00:55:10.000Well, they're separated by what's called the gut barrier.
00:55:14.000And when that becomes compromised, which we can talk about in a minute, what happens is your immune cells start to kill bacteria in your gut.
00:55:22.000And this releases something that's part of the bacterial membrane called endotoxin.
00:55:28.000Endotoxin then gets into your bloodstream.
00:55:34.000And the reason why it binds to it is there's these docking sites on the cholesterol, the LDL cholesterol, that soak it up like a sponge.
00:55:42.000So anytime you're inflamed, You actually increase your LDL production.
00:55:46.000You actually make more LDL cholesterol.
00:55:50.000Which is why it's important anytime you get a blood lipid panel done from a doctor, do it more than once.
00:55:55.000Because if you had some stressful event the night before, something crazy, you're inflamed, you were sick, your LDL cholesterol is going to be through the roof.
00:56:03.000It's just not going to be an accurate picture.
00:56:06.000It's a snapshot of what's going on in your life at that time.
00:56:09.000So should you get several over the course of a few days to get a baseline?
00:57:07.000The problem is that when that endotoxin binds that cholesterol, that LDL cholesterol that we just talked about that was donating a piece of cholesterol to your cell so it's smaller, it binds on the same docking sites that that LDL cholesterol uses to go back to the liver and get out of your circulation.
00:57:50.000So they come and they try to Kill it, but they can't kill it because it's not a live bacteria.
00:57:56.000It's your cholesterol with its endotoxin bound to it.
00:57:58.000They secrete all these pro-inflammatory cytokines, which recruit more.
00:58:02.000And then you get this beginning of a plaque or what it's called a foam cell, which is a bunch of immune cells stuck to this LDL particle.
00:58:09.000So it's now small, dense because it's got all this stuff and it's stuck there in your circulation.
00:58:15.000So really, if we look at the big picture of things, you know, saturated fat, which does increase LDL cholesterol, isn't such a bad thing unless you are under chronic inflammation.
00:58:28.000You know, chronic inflammation at the level of the gut.
00:58:35.000Well, If you think about your gut and the bacterial cells that are there and the immune cells that are there and how they're being separated by this, it's really, it's called mucin.
00:58:46.000So your gut cells secrete something called mucin and it looks like mucus.
00:59:05.000So the mucin that's secreted by your gut cells is very, very important because it's separating your immune cells from your bacteria so that your immune cells aren't going crazy, causing this whole inflammatory cascade and releasing endotoxin.
00:59:41.000Get fermented by what's called commensal bacteria in your gut, which are the good type of bacteria typically, because they make these short chain fatty acids.
00:59:48.000And when they make them, lactate, butyrate, propionate, acetate, those are the short chain fatty acids.
00:59:55.00060 to 90% of that goes right to the gut epithelial cells and it It fuels them to make mucin.
01:00:01.000So your gut cells love it when those short chain fatty acids come in because they're going to crank out more mucin and they're going to make sure that gut barrier is strong.
01:00:08.000They're going to make sure that it's not breaking down, that your immune cells not coming in contact with bacteria.
01:00:13.000When you're not feeding it the right thing, so if you're eating a lot of refined carbohydrates, refined sugars, what happens is there's a bunch of other bacteria in your gut that don't ferment these fibers.
01:00:30.000And they take the sugar in and they're overgrowing.
01:00:34.000So they're basically occupying space in your gut that the commensal bacteria that usually are making the good stuff would occupy.
01:00:41.000So it's like, well, if you have bad stuff here, that's less room for the good stuff, right?
01:00:45.000The other thing that's happening is that there's actually, and this was shown very recently and it blew my mind, there's actually insulin resistance going on at the level of the gut.
01:00:54.000So the more sugar you eat, Your gut cells begin to not respond to that sugar.
01:01:01.000And so they're getting starved of energy because now they can't take the sugar up into the cell to make mucin because they're not responding.
01:01:09.000They're not making insulin to be able to do that.
01:01:13.000And so now your gut cells are starving.
01:01:15.000When they're starving, they start breaking down mucin and then you start to have inflammation.
01:01:21.000The key to good gut health is to not eat these refined carbohydrates, these refined sugars, and to try to eat more of the good fermentable types of fiber, like vegetables and fruits.
01:01:35.000I mean, these are barley, whole oats also have it, and also mushrooms.
01:01:40.000Mushrooms have a type of it called beta-glucans that are really, really...
01:01:43.000And when you eat oats and you cover the oats in brown sugar, what happens there?
01:02:20.000Because the other stevia we had, you would just take like a micro spoonful, like maybe a twentieth of a spoonful, and it was good for a cup of coffee.
01:02:30.000And anything more than that, I would tell people when they were trying it out, I'd be like, be really careful because you can fuck it up quick because it's so strong.
01:02:45.000It's probably some baby powder in there or something.
01:02:48.000Yeah, so the fermentable, the gut bacteria are super interesting because you want to have a lot of these good stuff, the stuff that's making these things that are fueling your gut cells, the commensal bacteria.
01:04:34.000And this has been shown, by the way, there's like 25 publications using this specific BSL No.
01:04:39.0003 probiotic, which has six different strains of commensal bacteria, shows that it, you know, improves clinical symptoms of irritable bowel syndrome, colitis, fill-in-the-blank bowel problem, it improves insulin sensitivity, it also increases neurotrophic factors in the brain,
01:07:18.000I found studies where it was killing methicillin-resistant staphylococcus psoriasis, MRSA. And so I was both orally administered and topically, and this was in mice.
01:07:28.000So I was trying to translate this to me, and it worked.
01:07:32.000What was really interesting was the last time I had it, And it kept coming in the same place.
01:07:38.000I put it on topically, and I was taking it orally, and literally within 24 hours, this thing came to a head, pussed out until there was this little hole that was left, and then it healed, and it never came back.
01:09:36.000And, you know, I went as far as, like, having them look, because I thought there might be a structural defect in, like, the last part of my colon.
01:09:43.000So I had them look, you know, while I was awake.
01:09:45.000You know, they were going in there and we were looking together.
01:09:48.000And, you know, there was nothing there.
01:09:50.000But, you know, the conclusion I came to, and I've treated myself through just, I've just had a really, it really forced me to have a great diet.
01:09:59.000I upped my fiber intake to like, oh, you know, I'm taking like 45 grams, I get 45 grams of fiber a day, a lot of fiber.
01:10:07.000And I really, I never really get this pain.
01:10:10.000Much, unless something like I don't sleep and I'm really, really stressed and all these little factors come in, then I can kind of get a little bit of the pain.
01:10:26.000You know, granted, at the same time, I had taken these three rounds, and they were strong antibiotics.
01:10:31.000I was also very stressed and I wasn't sleeping a lot because I was working just non-stop, just all those things.
01:10:37.000So I became interested in the gut many years ago for that reason.
01:10:42.000Personal experience, you know, where it's like when you're having pain every day, like you're not used to that and you don't know what's going on.
01:10:49.000The pain wasn't getting worse, so I knew it wasn't like a tumor, you know, but still it was like I mean,
01:11:21.000I mean, if my mom were to have gone into that office and she were to have the pain and the doctor says, take this, it would have been done.
01:11:40.000And every time we do a podcast together, everyone on Twitter says, Jesus fucking Christ, I've got to get my notebook out and start writing things down, start doing research, because it's the amount of data that you distribute in just a three-hour podcast is fucking staggering.
01:11:56.000Now, when you think about the amount of time that the average person who's a doctor actually spends on nutrition, it is so small.
01:12:04.000Like I have friends that are doctors, they joke about it.
01:12:08.000You learn so little in medical school about actual nutrition and the effects.
01:12:13.000And it seems to me that over the last few decades, It's just been that people are starting to be more and more aware of this, to the point where it was actually joked around.
01:12:22.000I read this criticism of Bill Maher once, because Bill Maher, who says a lot of things I don't agree with, especially when it comes to vaccines and things along those lines, like, man, vaccines have stopped a lot of fucking diseases.
01:12:34.000I mean, there's a lot of things that vaccines have really had a tremendous health impact for the positive on the human race.
01:12:42.000But he had a really good point that people were mocking.
01:12:45.000They were saying, how come when I go to the doctor, the doctor never asks me about my diet?
01:12:50.000And they were saying, well, look at you, Bill.
01:13:18.000If you don't get enough calcium, you get osteoporosis.
01:13:21.000We know that there's significant factors when it comes to health and diet, but the average doctor doesn't.
01:13:29.000The average doctor just doesn't know, and you have to go deep, deep, deep into this.
01:13:34.000The average doctor who's working 10, 12 hours a day dealing with the rising costs of medical insurance, of malpractice insurance, trying to pay off your student loans, like Jesus Christ, and then if you have a family, and then if you have a life, and then if you have hobbies, Where do they have the time?
01:13:51.000It seems like you need a whole panel of experts just to figure out how to maximize and optimize the human body, just with food.
01:14:03.000I mean, it's a huge problem in terms of the medical field.
01:14:07.000And I think that as the people are becoming more educated, it puts pressure on the young physicians that are You know, coming up to learn more about it.
01:14:17.000Now, you know, exercise is another thing they don't learn about.
01:14:22.000It's a very important component of health, of disease prevention.
01:14:26.000You know, it's been shown to not only prevent cancer For example, which is the number two cause of death in the United States, but it's been shown to help treat cancer.
01:14:36.000So people that have, for example, colon cancer and they exercise a lot, they're much less likely to have cancer recurrence.
01:14:43.000I mean, this has been shown in mouse models where they give them tumors.
01:14:46.000If they exercise vigorously, then they're...
01:14:51.000Basically, they kill twice as many tumor cells as they do if they don't exercise.
01:14:56.000And this is also very similar to what a chemotherapy drug does.
01:14:59.000And if you look, actually most doctors that are surveyed, they don't know about these things.
01:15:35.000In fact, a lot of them reach out to me and say that they've learned a lot from some of my videos, from listening to me on the Joe Rogan experience.
01:15:42.000You know, so I know that there's a group of people, young physicians out there, that, you know, are interested in prevention, are interested in You know, understanding this complex interaction between nutrition and how it affects disease susceptibility, how it can,
01:15:57.000you know, help you not only optimize your performance in certain things, cognitive performance, but also can prolong your lifespan.
01:16:18.000It's, you know, I do it because, you know, I really like getting this information, synthesizing this information and communicating it to people.
01:16:29.000That's something I really enjoy doing.
01:16:30.000I get feedback, you know, I do it part-time, but it takes a lot of time and I want to shift more of my focus to doing this.
01:16:37.000But I mean, I get messages all the time from people saying that they've listened to me on the JRE or they've I've, you know, listened to my videos and they've, you know, fine-tuned their diet, their micronutrient intake, and it made a huge difference in their mental health, you know, their off-drug fill-in-the-blank,
01:16:53.000you know, their physical health is better, and it's, you know, so I think it's important, you know, for people To communicate this health information to the public, and there are people doing it, and that's one way.
01:17:05.000And communicate it to doctors as well.
01:17:08.000So it helps if you have someone else break it down for them, because they don't have the time.
01:17:13.000There is an issue also where doctors don't want to admit that they don't know things, and they don't want to admit that there's a significant factor that maybe they haven't researched at all that pertains to human health.
01:17:56.000It blew my mind and I realized at that point, you know, I can either blame this guy for like not knowing or maybe people don't want to change their nutrition.
01:18:05.000Maybe he's responding to people just wanting a pill.
01:18:09.000There are a lot of people that don't want to make changes that are difficult to make.
01:18:14.000And I don't really know what the case was, but regardless, it blew my mind.
01:18:18.000And then at that point, I said, well, I have to do this myself.
01:18:22.000You know, I have to figure out what's going on.
01:18:25.000And that's kind of why I got to this sequencing my poop thing, because I've had issues in the past, and so I did sequence it.
01:18:32.000And, you know, I would say that my, if you compare it to my husband, our gut bacteria is a little different, even though we eat the same diet, you know, we're on the same circadian schedule, things like that.
01:18:43.000And this is because of the VSL number 3?
01:18:45.000Well, what happened was after I took VSL number 3 for 30 days, I dramatically increased the amount of good bacteria in my gut.
01:20:43.000So when you have glucose, when you eat carbohydrates that have glucose, you have to convert that into a form that your cells can use to make energy, and that requires energy to do that.
01:20:55.000Well, lactate, it doesn't have to do that.
01:20:57.000It's thermodynamically favorable, meaning it doesn't require energy to make energy.
01:21:02.000Lactate goes right into the cell, and there's a transporter on their cell and also in your mitochondria, which is where the energy is made, where it just goes right in.
01:21:10.000And it's a really easy, usable source of energy.
01:21:15.000So when you exercise, and this has been shown, you make more lactate.
01:21:20.000Now the lactic acid can form because your mitochondria are pushing out protons.
01:21:27.000It's like a little technical, but basically they're pushing out protons and as the lactates there, it can like bind onto the lactate and form lactic acid.
01:21:34.000But then at physiological pH, it goes back to lactate.
01:21:36.000So it's like this back and forth deal.
01:21:38.000But the lactate's been shown when you exercise to go into the brain.
01:21:43.000Preferentially, your neurons actually use lactate, preferentially over glucose.
01:22:15.000He's the guy that actually, he's an exercise physiologist and he's the guy that discovered the lactate transporter.
01:22:21.000And figured out that basically when you're exercising this lactate that you're making, the reason you're making it is because typically when you're exercising, you're doing more work.
01:22:31.000And that oxygen we were talking about that you usually breathe in and that's used to make energy, You're doing so much work that you don't have time for that, so the glucose that you have is being used in another way, and it's making energy quicker, but it also makes lactate as a byproduct.
01:22:45.000And so that's why when you're exercising, that happens.
01:22:47.000Our immune cells, our T cells, they're always making lactate.
01:22:52.000The lactate that they made in the circulation, it goes to the muscle, it goes to the heart, it goes to the brain, and it's used as a source of energy.
01:23:00.000Like I said, it's very easy to use, so it's great.
01:23:04.000And actually, it's being used to treat TBI. My friend George Brooks is now collaborating with someone at UCLA. They're working with...
01:23:12.000Mostly TBI from gunshot wounds, guys that are coming in from fights, gang fights, things like that.
01:23:20.000They've got a TBI from a gunshot wound.
01:23:23.000Well, they're finding that if they immediately administer lactate through their veins, so intravenously, they're able to then, lactate can go, as long as their blood-brain barrier is intact somewhat.
01:23:34.000You have to be able to Have oxygen getting to your brain in order to do this.
01:23:38.000But the lactate dramatically improves their healing.
01:23:44.000One is because when you get a TBI, your astrocytes, which usually make it for your neurons, exercise also does this, they get damaged.
01:23:53.000And they're not, for some reason, and no one knows why, we haven't figured out why yet, they stop making the lactate.
01:23:59.000They're damaged and they're trying to repair all this other stuff.
01:24:03.000So then the neurons start to have to use glucose, which means they have to work harder to use glucose to turn it into energy.
01:24:10.000Well, lactate is a lot easier for them to use.
01:24:13.000And so one, that's one thing that's good.
01:24:16.000Two is that glucose can then be used to make precursors for glutathione.
01:24:23.000So glucose can be shunted into this other pathway where it can then make precursors for glutathione, which is actually the strongest antioxidant in the brain.
01:24:30.000So under the sources of TBI, and this has been shown, when the lactate's administered, more of that glucose is then used to make glutathione.
01:24:37.000They're repairing this damage, and so the neurons are getting this source of energy that's more easily used.
01:24:44.000So the lactate, when you're exercising, is actually doing a lot of good.
01:24:47.000And it's been, like, radio-labeled, where they're able to follow it and show that people, when they exercise, it goes right into the brain.
01:24:55.000And what's really interesting is that I've made this connection, and I'm not saying this is true, but Parkinson's patients, people with Parkinson's disease.
01:25:03.000So Parkinson's is a disease where you're...
01:25:08.000The dopaminergic neurons in your substantia niagra and they're dying.
01:25:12.000And so you're not making enough dopamine.
01:25:32.000So their gait, the way they walk improves.
01:25:35.000And another study came out in flies that were genetically engineered to get kind of like a Parkinson's disease where they have this screwed up stuff going on in their neurons that's very similar to Parkinson's.
01:25:45.000When they administered them, L-lactate, it actually improved all this other, you know, the cells weren't dying, so it improved all this Energetic metabolism, things like that.
01:25:54.000And so I'm wondering if part of the exercise that benefits the Parkinson's patients has to do with the lactate that you're producing, which gets across the blood-brain barrier, gets into the brain, and then is an easily usable source of energy for the substantial Niagara neurons.
01:26:17.000Well, lactic acid can cause some of the muscle soreness, but it's also used to repair the damage because the lactic goes into the muscle inside the cell and is used for energy.
01:26:30.000And there is other damage that's going on from cytokines, and there's lots of things.
01:29:23.000Compression is a type of stress, which I think there are different physiological mechanisms that are responding to that, that probably are anti-inflammatory, but I know nothing about that, and so I'm just going to shut up.
01:29:34.000Okay, why don't you go to the website and see if the website has...
01:29:41.000Go to the website and see if there's...
01:29:46.000Two things that I wanted to get back to.
01:29:48.000One thing is the second of the two things, of the first time I said two things, which was the exercise when those guys did exercise and then did cold water immersion.
01:30:02.000How do we know what level of stress and how hard they were exercising?
01:30:08.000You're talking about the guys who did the cold?
01:30:11.000Yeah, they experienced a negative impact on muscle growth.
01:30:15.000Well, I mean, I think you have to look at the types of exercise they were doing, and then everyone's different.
01:30:21.000I mean, I've seen people at the gym that they're slow.
01:30:25.000I mean, they take forever to do a set, and they don't look like they're pushing it.
01:30:29.000So the fact that they completed a set, I think everyone's different, right?
01:30:36.000I think a really good way to do the study...
01:30:39.000Would actually be to measure a blood biomarker like IL-1 beta or TNF alpha, which are both pro-inflammatory cytokines.
01:30:47.000Measure the level of that that's released immediately after exercise.
01:30:52.000So people that are really, really pushing it, like competitively, competitive trainers, athletes, they're going to have a really, really high level of that.
01:31:01.000Like, extremely high, like off the charts, versus someone who is not pushing it as hard.
01:31:07.000So I think that would be one way to, at least in a study, when you're designing this trial, like, so you can know, okay, well, this is the amount of, you know, inflammation, this is the amount of, and you can measure other things as well, other biomarkers, of stress that's going on in this person that's doing training.
01:31:26.000And then after that, okay, well, then after you measure that amount, Then you do the cold therapy and then you measure biomarkers later, like anti-inflammatory and things like that.
01:31:36.000But you kind of assumed that they weren't working out that hard?
01:31:40.000I assumed, based on the conflicting literature, if you look at these people that were doing the hill training, and I guess it's more endurance training, but you can work out hard by doing resistance training.
01:32:28.000We produce a lot of pro-inflammatory cytokines that spin out of control and start to not only do it have a hormetic effect where it's like, okay, this bad stuff is now signaling to turn on all this good stuff, which is great.
01:32:42.000That's part of recovery and that's also part of growing new muscles.
01:32:46.000So producing these damaging products activates mitochondria.
01:32:53.000And that's, you know, plays a role in things like building more muscle.
01:32:56.000But if you have too much of that stress, it's all about the dose, then you start to have damage where the pro-stress stuff is going a little out of control.
01:33:07.000And this is the case with people that are really, really overtraining.
01:33:10.000And it's the case when you're injured, or like I said, in the case where you're actually getting traumatic injury, whether that's like a blow to the body or the head or...
01:33:20.000With athletes it's a big issue trying to figure out when they are overtraining, and with wrestlers especially, they're almost chronically overtrained, especially amateur wrestlers.
01:33:31.000One of the things that wrestlers develop is the ability to push through fatigue, It's a huge issue.
01:33:38.000And it also creates incredible mental toughness.
01:33:41.000I've found that amateur wrestlers are amongst the toughest, as a whole, the toughest groups of athletes that compete in mixed martial arts.
01:33:49.000And I think one of the reasons is they're used to being really uncomfortable.
01:33:53.000And they're used to training on a regular basis, like, way past their limits.
01:33:57.000Like, I remember when I wrestled, I wrestled in high school, which is nothing in comparison to what they have to do in college, and especially what they have to do in, like, Olympic level.
01:34:06.000Like, the amount of training and the brutal preparation that's involved is, if you haven't experienced it, you really don't know.
01:34:13.000But a big factor is that these guys are overtrained all the time.
01:34:17.000How does one know whether or not they're overtrained or whether or not you just have to keep pushing?
01:34:23.000And push through like whatever level of fatigue and your body will eventually respond to it.
01:34:28.000Yeah, I mean, I think that an exercise physiologist would probably be able to answer that much better than me.
01:34:35.000But just my insights on it would be, I think, you know, measuring markers of muscle damage so your muscles release things when they start to be damaged.
01:34:43.000So measuring these biomarkers of that like immediately after the training is a way to quantitate, at least in terms of like muscle damage, you can you can quantitate some of these things that are released when the muscles being We're good to go.
01:35:10.000That would be my guess, but I don't really know.
01:35:13.000I'm sure people are using different things that they biomark to measure if they're overtraining or not.
01:35:30.000in a lot of ways and I always wonder how much that mental toughness is actually them tripping over their own feet getting in the way of themselves actually recovering and would they be better off in some cases doing less and also does your your threshold does it build up over time with harder working out do you get like a higher capacity for work because you know as you get in better shape you can do more Yes.
01:35:57.000And do you get your body to a level where it can just physically respond better to training, recover better training, do more, and then is there a boundary that you cross where that's no longer the case and now you're doing damage?
01:36:14.000And it has been shown that the more you train or the more stress you do induce on your body because you're activating a lot of those hormetic signaling pathways and a lot of those have to do with heat shock proteins.
01:36:28.000Those protect from muscles from getting damaged.
01:36:32.000They protect from a lot of types of damage.
01:36:34.000The more you train, and they've shown this in athletes, the more trained athletes, the more highly activated this is all the time in the person.
01:36:42.000And when they have this activated, they can actually endure more stress, including injury.
01:36:47.000And that's been shown even with heat training.
01:36:51.000So if you like to, in addition to your workout, you also use the sauna to activate these heat shock proteins.
01:36:57.000Then you can endure more stress the next time.
01:37:01.000Now the threshold into, okay, at what point then do we cross over into damage again?
01:37:06.000Well, that happens when you're doing too much of the stress and then something else stressful happens again.
01:37:11.000So the stress plus the stress equals death, cell death, muscle cells or what have you.
01:37:19.000And I think it depends on the person in order to determine that threshold.
01:37:24.000You know, it depends on how much they've trained, how much they've already built up those stress response mechanisms like heat shock proteins and other things that are activated from exercise.
01:37:37.000And also, you know, exercise causes you to build more mitochondria.
01:37:41.000So, you know, more trained athletes can endure more because they basically can make more energy.
01:37:46.000And so there's all these things happening.
01:37:49.000But I do absolutely think that that has been shown and that the more stress that you do endure, the Steve Maxwell, who's a good friend of mine, is also a really well-respected personal trainer, physical trainer.
01:38:01.000He says measuring your heart rate is a big indicator.
01:38:04.000That if you measure your heart rate every morning, your waking heart rate as you wake up, when it starts going up, when your heart rate is up 5 to 10 beats per minute in the morning, it's more than likely that you're overtrained.
01:38:14.000And he advocates not training at all when that happens.
01:38:17.000Whereas, you know, a lot of coaches were like, come on, don't be a bitch.
01:39:11.000But if I really, really work out in the gym and then I'm stressed for work or something else, it's like, boom, those things, too, push me into the sickness.
01:39:18.000Gut health for me has been a huge improvement on my immune system.
01:39:39.000I mean, that makes perfect sense because when your gut health is poor and you have this chronic inflammation, then all the energy that you're generating, we've talked about this before, it's like getting triaged into resolving that inflammation.
01:39:56.000Your immune cells, They sacrifice things, and they are basically not getting all the energy they need to make sure they're going to fight off this infection because this other infection over here, this chronic inflammation, well, that's more important.
01:40:10.000That was there before, and that's going on, and it's not stopping.
01:40:13.000So I think that gut health and the immune system, there's a very intimate connection between Your gut health and your overall health, your heart health, you know, your immune health, just everything.
01:40:27.000I think the gut health is indicative of your health status and brain function, as you mentioned.
01:40:31.000I mean that, it really blows my mind and there's been just study after study coming out showing that gut health is linked to depression, anxiety.
01:40:44.000And this VSL-3 that you took, the 30 days of VSL-3, did you notice any effect on your mind?
01:41:16.000You know, I don't get a lot of flare-ups, you know, when I'm traveling and I don't get to eat.
01:41:22.000I drink this smoothie every single day that's like got tons of fiber because it's got vegetables and Even when you're on the road, do you bring it with you?
01:41:51.000When they're prone to activation easily, then the pain stuff happens and there's lots of neurons in your gut, you know, so that you're basically just hyperactive and the pain signals start to get activated and it's just a big mess.
01:42:04.000But I have noticed that it has helped my gut become more resilient.
01:42:10.000I found out about probiotics through jiu-jitsu because a lot of people in jiu-jitsu, they get all sorts of weird skin conditions like ringworm is a big one, staph is a big one, and I had both of those.
01:42:22.000I had staph twice, and I didn't get MSO. MRSA. MRSA. I didn't get MRSA, but I did get regular staph, and I took some ungodly antibiotic that made me a zombie.
01:43:03.000So when you're taking antibiotics, you're wiping out a lot of your gut bacteria, or microbiome as it's called.
01:43:11.000You're wiping out the bad stuff, you're wiping out the good stuff, you're wiping out lots of things.
01:43:15.000And what's really interesting is that there is this connection between the gut and the brain and between the bacteria in your gut and the brain.
01:43:24.000It's so interesting to me that there's some studies that have shown in mice, when you take a mouse that's, for example, anxious, take the gut bacteria, like a poop, and you do a fecal transplant, and you transplant it into a mouse that's not anxious,
01:43:40.000the mouse becomes anxious, and vice versa.
01:43:42.000Is it possible he's anxious because you're messing with poop?
01:43:54.000So, I mean, what's going on there, right?
01:43:56.000These mice have different gut bacteria and you're taking one from this mouse and transplanting another and all of a sudden it starts to become more anxious and things like that.
01:44:05.000And the one that's not anxious, you transplant that into it and that usually is anxious.
01:44:12.000You transplant the not anxious gut bacteria and it becomes not anxious.
01:44:17.000There's a few things going on here and people actually there's been there's been clinical trials where people have supplemented with various strains of probiotics so like for example there was a trial where people took lactobacillus casey and they took it for some amount of time I don't remember but they became less depressed And also had to rely less on if they were taking some sort of,
01:44:42.000you know, drug to help with the depression, stopped having to take it.
01:44:46.000And then another study showed that people that were anxious that supplemented with another type of lactobacillus called lactobacillus rhaminusis.
01:44:55.000They became less anxious after taking it for some amount of time.
01:45:00.000And so, you know, we really don't know why that is, but there's some speculation.
01:45:04.000You know, one is that, you know, these types of bacteria that are producing, you know, lactate in your gut.
01:45:10.000Well, lactobacillus rhaminusis also produces a neurotransmitter in the gut called GABA, which is an inhibitory neurotransmitter.
01:45:16.000Which a lot of people take as a supplement, but I've heard that it's not that effective.
01:45:20.000So, yeah, it's not supposed to cross over the blood-brain barrier, as far as I know.
01:45:27.000Maybe there's some studies showing that it can, but I don't think it can.
01:45:31.000As far as I've read, it's not very good at crossing over the blood-brain barrier.
01:45:35.000But, in the gut, it actually inhibits the production of inflammatory cytokines, all this stuff we've been talking about.
01:45:43.000And that would have an effect because inflammation, inflammatory cytokines, cross over the blood-brain barrier and they stop serotonin from being released.
01:45:52.000So even though the GABA is not breaking through the blood-brain barrier, it's having an effect on the gut, which is influencing the mind itself.
01:46:15.000But scientists are starting to scratch the surface that we're trying to understand.
01:46:20.000But literally, it's a line that goes to the brainstem and it extends into the gut.
01:46:26.000And there's some kind of connection and communication going on there where the bugs in the gut are sending signals to the brain via this vagal nerve.
01:46:35.000We don't know exactly how it works, but it's doing it.
01:46:37.000And that's another possible way that certain gut bugs, which are producing these neurotransmitters, may be affecting brain function.
01:46:48.000One is the inflammation, where they're basically lowering the production of these bad things that cross over the brain and can cause all sorts of problems by decreasing serotonin.
01:46:59.000And two is they're communicating with this vagal nerve.
01:47:03.000Isn't that incredible when you think about that term, follow your gut instinct?
01:47:07.000That your gut really is communicating with your brain or even following your heart.
01:47:12.000And they found that there's all sorts of neurons in the heart.
01:47:33.000Is the heart overlooked when it comes to intelligence?
01:47:36.000The center of the nervous system of the brain has been popularly defined as a fundamental core of intellectual activity, yet in biochemistry class, bioelectricity class, bioelectricity class?
01:47:44.000With Professor Nina Tandon, we learned about recent research suggesting that the information processing in the body may in fact be more distributed.
01:47:52.000For example, there are increasing evidence suggesting that the, oh boy, that's a big word, cardio-electromagnetic field can actually affect human beings in close proximity.
01:48:01.000These signals are stronger in amplitude when in direct contact, but are still detectable up to several feet away from the source.
01:48:31.000But they're saying a certain flavor of misconception that occurs when a cultural belief intersects with a scientific factoid that superficially seems to support the belief.
01:48:41.000A powerful meme emerged to the effect of science now provides what we have known, believed all along.
01:48:46.000Gurus latch onto this idea to provide apparent credibility to their mysticism.
01:48:53.000One such meme has been around for a while that the heart contains brain cells and therefore has a mind of its own, at least part of the human mind.
01:49:01.000This is something probably to look into that might be too complicated to read off of this, but what I have understood, what I have read, something about neurons, and it's talking about neurons, it says not all neurons contribute directly to the mind,
01:49:17.000but they are saying that there are neurons in the human heart.
01:49:22.000Well, I mean, neurons making certain, you know, neurotransmitter, depending on if they're in the gut or where they're at, you know, that does affect the brain, you know, either, you know, through an indirect or if it's the gut, a direct mechanism through the vagal nerve.
01:49:34.000But these indirect mechanisms, just by, like I said, the inflammatory cytokines that are produced, I mean, that has an indirect effect on the brain.
01:50:27.000A second brain in the heart is now much more than a hypothesis.
01:50:30.000Prominent medical expert Dr. Maurice Renard and others have discovered that recipients of heart transplants are inheriting donors' memories and consequently report huge changes in their taste, their personality, and most extraordinarily their emotional memories.
01:50:48.000I don't know if that's true or not, but that's so anecdotal.
01:50:52.000And also you're dealing with the massive traumatic incident of having your chest ripped open with a fucking double rake machine and they operating your fucking heart.
01:51:26.000We know that the human body as a whole has some sort of a symbiotic relationship with all the other cells.
01:51:33.000We know that when things go bad in certain parts, it can affect other parts.
01:51:37.000But we kind of want to, like, dissect things and minimalize and look at things like...
01:51:42.000And break things down to like the lowest common denominator or one area and say, well, if you just fix this, it'll fix that.
01:51:49.000This is interesting because I think it goes both ways as well.
01:51:54.000Like things that are good for the mind are also good for the body.
01:51:58.000And I kind of, I've been getting into this meditation recently because I had my first flotation tank experience a couple days ago, I guess it was.
01:52:46.000But I've been very interested in the benefits of meditation.
01:52:49.000And so the flotation was an interesting experience because I felt like it was definitely easier to think about, you know, whatever I was thinking about at the time, which is...
01:53:00.000I tend to analyze my intents and things like why I behave the way I behave and I start to get into this whole analytical breakdown where I try to think about why I do things and then it helps affect my future decisions, it helps me understand other people,
01:53:19.000You know, there's a lot of brain benefits to meditation that are known.
01:53:22.000I mean, it's been shown to slow cognitive aging.
01:53:24.000You know, there's one study where they looked at, like, 50-year-old brains of people that have meditated for some years, and they looked like a 25-year-old brain.
01:53:35.000So, I mean, you might say, well, they're probably doing other things as well, and a follow-up study showed that if you just take normal people after eight weeks of, like, making them do this mindful type of meditation, they increase the volume of Brain matter in five different regions of the brain So,
01:53:50.000you know, meditation is affecting the brain.
01:53:53.000And, you know, how it's doing that, there's a variety of possibilities.
01:53:56.000But something that I found very interesting was that it also affects the aging process in general, not just brain aging.
01:54:05.000So meditation's actually been shown to prevent the shortening of telomeres, which is super interesting, because you're talking about slowing aging in general.
01:54:18.000And the way it does that is by activating the enzyme telomerase, which usually is not active in most of our cells.
01:54:24.000And meditation is able to activate that enzyme.
01:54:28.000So telomeres, the reason telomeres shorten each year, each day, is because every time you make a new cell, Your cell has to, the telomere is, it's got DNA, you know, just like anything else in your body.
01:54:42.000When your cell is replicating everything in the cell, the whole genome, it has to replicate the DNA of the telomere.
01:54:49.000Well, there's like this structural defect in the way the DNA is that the machinery that replicates it, it like can't get to this little piece at the very end.
01:54:57.000So the cell machinery goes, okay, well, I've replicated it this far.
01:56:24.000And that has some sort of an effect on telomeres, but people aren't really embracing that.
01:56:28.000Well, it also activates telomerase much more robustly than meditation does.
01:56:35.000The thing that people are worried about is that you're talking about if you have a person that doesn't have a good lifestyle, a person that's eating a bunch of refined carbohydrates, refined sugars, they're causing all this endotoxin to be released from their gut, which is damaging all this stuff.
01:56:51.000Those people, if you have a bunch of damage in your cell, it can lead to mutations, and the mutations eventually can cause cancer.
01:57:00.000Well, what happens is that your cell will decide to die as a sacrifice.
01:57:05.000It's like, no, I don't want to get cancer, so I'm just going to pop and explode and, you know, die.
01:57:13.000And this also happens as we age and our telomeres get shorter.
01:57:17.000But if you have something that can activate telomerase, cancer cells actually use this mechanism to overcome our inherent death signals that is like an adaptive mechanism to getting damage.
01:57:28.000They overcome it by activating telomerase all the time.
01:57:32.000So then they're like, no, I'm going to live forever.
01:57:34.000My telomeres aren't going to get short.
01:57:36.000I have all this damage in the cell and I'm just going to keep on going.
01:57:39.000So that's why people are worried about things like TX-65, and until there's long-term studies done, it's out there.
01:58:04.000That probably is the case where if you have someone that already has cancer, it's not a good idea to take TI-65.
01:58:11.000But if you already have cancer, it's also not a good idea to supplement with high doses of folic acid.
01:58:16.000It's again down to that situation, that person-to-person experience.
01:58:19.000So if you already have cancer, you already have cells that are mutated, that are damaged, And you take something that's going to allow their telomeres to get longer, then you're going to overcome that cell death mechanism that usually is like, die.
01:58:33.000And now a cancer cell isn't going to die.
01:58:36.000My friend Bobby's dad took it, and this is where it got weird.
01:59:20.000First of all, Optimization is what everybody's after.
01:59:24.000What everybody wants to do is feel the best that they possibly can.
01:59:27.000And if you say that vitamins don't make you feel better than not having vitamins, that means to me that you're not taking vitamins.
01:59:32.000Or you're not supplementing your diet and you're not eating healthy.
01:59:36.000If you don't think that it has an effect, that optimizing the way you eat and the things that you put into your body doesn't have an effect on the way you feel and the way your body moves through this world, I don't buy that.
01:59:48.000And I also don't think there's been enough long-term studies on people who have been optimizing their health and nutrition, because I don't know how many people are really doing it right.
01:59:57.000I'm barely doing it right, and I fucking focus on it a lot.
02:00:01.000I've actually been really diving into this topic recently because when you say doing it right, to me that means we're all different and we all have a different genetic makeup.
02:00:37.000So what that means is that they actually have to take higher doses of vitamin D3 than I would take to get the vitamin D3 to be converted into that precursor for vitamin D, which is a steroid hormone that's controlling so many different processes in the body.
02:00:57.000If you never get your vitamin D levels tested or if you don't look at your genetic data, which we can do now, there's consumer tools available like 23andMe that allow you to spit in a tube and send it off to this company that will then sequence all these different gene polymorphisms that are common.
02:01:16.000And from there, you can actually interpret the data by using other tools that allow you to do that.
02:01:41.000So these vitamin D polymorphisms are associated with higher all-cause mortality.
02:01:46.000So people that have this form of the gene that converts vitamin D3 into the pre-hormone, That doesn't do it well.
02:01:54.000They actually are more likely to die of all sorts of diseases with the exception of accidents sooner than people that don't have it, which to me says, and they also have much, much lower circulating levels of vitamin D. They actually need more vitamin D. Yeah,
02:02:26.000Epigenetics, which is how genes get activated or deactivated, and this changes in our environment.
02:02:32.000So folate is in greens, you know, and we get it from eating green plants.
02:02:37.000It's important to make new DNA, but it's also important, like a fork, it's important to make new DNA, so it provides precursors for that, which you need to make new cells.
02:02:46.000It's also important to make these precursors to make epigenetic factors that Regulate and turn genes on when they're supposed to and turn genes off when they're supposed to be turned off.
02:02:58.000And 40% of the population has one polymorphism where they're not doing it efficiently.
02:03:03.000So I'm not making these precursors as efficiently as I could be.
02:03:43.000But, like, a lot of people have a variation in the gene that converts beta carotene into vitamin A where they can't do it.
02:03:49.000So they may be low on vitamin A, and as a consequence, your immune cells aren't working well.
02:03:55.000They may get sick a lot or something like that.
02:03:57.000So I think finding out certain things.
02:03:59.000And there's also interactions with dietary macronutrients as well.
02:04:06.000I've seen a couple of people that have a polymorphism, and it's also common, in a gene that doesn't allow them to To basically metabolize saturated fat as well.
02:04:17.000And so these people actually, when they go on like a ketogenic diet, instead of losing weight, they actually gain weight and they actually do worse.
02:04:43.000In order to optimize your diet, your lifestyle, the supplements you're taking, I think the future will also be looking at this interaction between your genes and What these genes mean and what you can do to kind of overcome this.
02:05:03.000Well, let's say I have this vitamin D one.
02:05:04.000Take more vitamin D. Let's say I have this one that doesn't convert beta carotene into vitamin A well.
02:05:11.000Well, I make sure I get foods that are rich in vitamin A, like organ meat or Or I take a supplement.
02:05:17.000You don't want to take too much because vitamin A can be toxic.
02:05:19.000There's another common one in phosphatylcholine, which is what our livers make to basically secrete fatty acids and triglycerides and stuff out of the liver to be transported by cholesterol, LDL, and things like that.
02:05:33.000People have it, they can't do that very well, and they end up getting fatty liver.
02:05:37.000Not only that, phosphatylcholine is important for all cells and for your brain, and low levels have been associated with Alzheimer's.
02:05:45.000Low phosphatylcholine levels are associated with increased Alzheimer's disease risk.
02:05:50.000But, you know, there's a simple solution.
02:05:52.000You can supplement with phosphatylcholine, or you can increase your choline intake because it can be converted into phosphatylcholine.
02:05:59.000Things like that, I think, are really Interesting to kind of look at your unique makeup and how you can optimize your micronutrient intake and your macronutrient intake based on your own genetic makeup.
02:06:12.000And I've seen like even with my mother-in-law, she's been taking methylfolate Because she's one of those people that don't use folate very well to make those precursors for epigenetics.
02:06:23.000And she's always had really, really high blood pressure.
02:06:26.000Well, one of the consequences of having this gene is that homocysteine builds up in your blood vessels, and that can have an effect of increasing blood pressure.
02:06:37.000And this is an N of 1, but it's possible that that's helped.
02:06:40.000I mean, she's never been able to lower her blood pressure, so it's really kind of exciting for her.
02:06:44.000I've been diving into this recently, and I also have made a free tool on my website where people can export their 23andMe data, and I'm going to allow them to look at all the genes that I've been researching and finding that are interesting in terms of gene-nutrient interactions and ways to bypass that and get around it that you can find coming very,
02:07:19.000Does cholesterol all come from animal protein or from animals?
02:07:24.000Where do you get cholesterol if you want to eat a vegan diet?
02:07:30.000LDL cholesterol, you know, you make cholesterol in your body, and you do get cholesterol from dietary cholesterol, but you also can make cholesterol.
02:07:42.000So, like in your brain, the dietary cholesterol that you take in doesn't get into your brain.
02:07:47.000You actually make everything in your brain.
02:07:58.000So you can actually make it from having acetyl-CoA, which you can get from even sugar, carbohydrates, glucose.
02:08:08.000Acetyl-CoA is made from those things as well.
02:08:11.000So having acetyl-CoA Is an essential part of that and then from there you can go on and there's all these other enzymes that can make that but that's that's really how people can make it like that don't eat any fat at all.
02:08:25.000So people who have a vegan diet where they don't eat any animal protein and they don't take in any animal food that it's still possible to have healthy cholesterol levels healthy LDL cholesterol levels you Well, I think that it's...
02:09:04.000Travis Barker, a very famous drummer, he was in a very famous plane crash, and he was a vegan, and apparently he was having a hard time with the skin grafts, and then he got off the vegan diet to try to fix that, and it helped him.
02:09:18.000So is that what you think that would be?
02:09:19.000Well, you also need protein and things like that to repair damage, but yeah, that would make sense.
02:09:23.000But you can get protein, obviously, from plant sources.
02:09:26.000And as long as you take in the right amount, especially like hemp hearts or quinoa or complete proteins that are in plant form, you can live a healthy life.
02:09:56.000Avocados actually increase the absorption of carotenoids like beta-carotene, lutein, zeaxanthin, which are good for the eyes.
02:10:03.000So, like, I put one in my smoothie, like, every day.
02:10:06.000I love avocados, but that's definitely one of my sources.
02:10:09.000Yeah, I just like the way they taste, too.
02:10:11.000The other thing I want to ask you about is acidity in the gut.
02:10:15.000Well, you were talking about lactic acid and acidity and, what was it, certain types of bacteria that cannot live in that environment that are negative?
02:10:25.000When people talk about, like, there's this way that people talk about cancer.
02:10:30.000And they always say that cancer, you know, can't live in an alkaline environment.
02:10:49.000The reason people talk about that in terms of cancer is because cancer cells are making lactic acid.
02:10:56.000So one of the changes that occurs in a cancer cell is that it goes from using oxygen and carbohydrate or protein or fat, whatever source as energy, and that happens in your mitochondria, that coupled process of oxygen plus the food,
02:11:52.000Making this metabolic change for a few reasons.
02:11:55.000One is because if you have oxygen and your mitochondria are working and using the oxygen, you're going to make those damaging byproducts that we talked about, superoxide, hydrogen peroxide, And those will kill a cancer cell.
02:12:11.000So, you know, and that's one of the things when you actually have a cancer cell and you force it to activate its mitochondria, the cancer cell will die.
02:13:30.000The other thing I wanted to ask you about is hot yoga, like the effect of hot exercise, whether or not that mimics what you were talking about, about core body temperature that's going on in sauna.
02:13:42.000The Kronk Gym is a legendary boxing gym, and Emanuel Stewart, who's one of the greatest boxing trainers of all time, used to force his fighters to train with the heat cranked way up.
02:13:53.000So it was just unbelievably hot in there, and people would go there to work out, they'd be like, Jesus Christ.
02:13:58.000And he just had this real belief that there was a massive benefit of training in that sort of an environment and then pushing yourself in that really, really hot environment when you were out of there and you left, it would pay dividends.
02:14:24.000But when I get out of there, God damn, I feel good.
02:14:27.000To address your first question, and that has been shown, yes.
02:14:32.000Training in heat has been shown to have performance enhancements, at least in the studies that I've read with endurance training.
02:14:44.000And that's partly because there's all these mechanisms that are in play.
02:14:51.000You're able to increase blood flow to your heart, which then your heart does less work.
02:14:55.000You're also increasing the heat shock proteins, which then, you know, prevent all the damage, which can then, too much damage can affect your performance.
02:15:03.000And the more you do that, so when you train in the heat, it's harder and also those things are getting activated even more.
02:15:09.000And it's been shown that the next time you train, If it's not in the heat, then you're sweating at a lower body temperature, so your body is cooling down quicker.
02:15:20.000Those same enhancements with the increased blood flow kick in.
02:15:24.000You're also able to tolerate exercising harder, which generates this heat and increases your core body temperature.
02:15:31.000So you're able to tolerate that better as well.
02:15:33.000I think that makes sense why people in the boxing gyms would do that.
02:15:39.000It's really only one that I've heard of.
02:15:40.000I don't know of anybody else who does that, but I would think that if that's the case, like MMA gyms, Jiu Jitsu gyms, all of them should crank the heat way up, right?
02:15:48.000Yeah, it's also been shown, it's very interesting, it's also been shown that heat stress protects neurons from cell death, like in mice at least, where you, if you put them, if you expose them to heat stress like 24 hours before a traumatic event, where they like puncture the skull,
02:17:59.000It signals to your brain to make more receptors which bind to beta endorphins and to sensitize them.
02:18:07.000So you're also releasing beta endorphins when you exercise and when you're in heat or whatever you're doing in the day so you actually feel better.
02:18:16.000And that's how I actually became very interested in this, Anna, is I was using it in graduate school.
02:18:20.000I started using it and I started to notice that I felt really, really good.
02:18:25.000Like if I used it in the morning and I went into the lab, I was just like, I felt really good.
02:18:43.000And I became very interested in the brain effects and the hormonal effects with the sauna.
02:18:48.000So it was just your own anecdotal experience.
02:18:49.000You just needed to try to figure out what the mechanism was?
02:18:53.000That's what sparked my interest, was my own anecdotal evidence, yeah.
02:18:57.000And also, I noticed when I was injured I would go into the sauna and doing this, and also Dan noticed this as well, I lost less muscle mass.
02:19:08.000Usually if I'm injured and I can't work out, first of all, I'd go crazy.
02:19:12.000And so that helped me not go crazy because of the endorphins.
02:19:17.000Usually if I don't work out, I will start to lose muscle quick.
02:19:21.000So I would think that would be a big benefit to people that are going through surgery maybe to repair something, like knee surgery or something along those lines?
02:19:28.000The only caveat is, and my concern is that because it is a stress, If you already, like, are you stressing your body and then another stress, like, I don't know, surgery seems like it's pretty stressful.
02:19:42.000Sometimes the two stresses together can be bad.
02:19:45.000So I was talking about it protecting against, you know, cell death with traumatic brain injury.
02:19:49.000Well, that was when it was done before, 24 hours before the traumatic injury.
02:19:53.000If you have a traumatic brain injury and then you get into the sauna, you're going to cause more cell death.
02:23:34.000They're posing in front of the mirror all the time.
02:23:36.000Yeah, but now, you know, now this engineering technology is getting better and better.
02:23:41.000And so that's what they've been using with the pigs that I tweeted about, where they're now able to specifically take a gene and say, okay, I want to take this gene and I want to, like...
02:23:57.000Either turn it into another, you know, I want to put a mutation in it that either makes it not active or I want to change it to make it better, things like that.
02:24:04.000And so we have this new system we can do that called CRISPR. The one that was used in that study actually was another one called Talon, which is very similar.
02:24:11.000But basically what happens is that they take these proteins that are able to, like, recognize a certain sequence.
02:24:17.000And when you have a certain gene with it, it'll recognize that sequence when you stick it into the cell.
02:24:23.000And it'll cut out the gene and then replace it with whatever you give it.
02:24:26.000So it replaces it with, let's say, a non-active myostatin.
02:24:29.000So now you take a pig, for example, that has normal myostatin, and then you, you know, give it this technology that can kind of cut out the gene and then put it with a non-active.
02:24:40.000So now you've got, you know, myostatin that's not working.
02:24:44.000So it's like constantly inhibited, which means now these muscles are just growing like out of control.
02:24:49.000And they can do this with a pig that's already adult?
02:25:08.000The technology is getting better and better, but you have to give it a targeting sequence and say, okay, go to the liver.
02:25:14.000Go to the heart, you know, go to the kidneys, like whatever organ we're talking about, and then once it goes there, then it finds that gene, like, and cuts it out, and then, you know, can replace it with whatever you give it.
02:25:26.000I mean, this has implications for, you know, genetic disorders like sickle cell anemia, things like that, where you're like, okay, we know what the screwed up gene is, and we know what the good one is.
02:25:37.000Let's give it the good one, send it there, cut out the screwed up one in blood cells, and then You know, give it this good one.
02:25:45.000In blood cells it's the easiest because you can take blood out and you can change things and then you can transplant it back in.
02:25:51.000And they're doing this now with actually, they're genetically engineering cancer cells, I'm sorry, immune cells to have a protein that's able to recognize a cancer cell and kill it.
02:26:03.000So they're taking people that have cancer, they're taking out their immune, well this is clinical trials, but They're going to take out their immune cells and then they're going to genetically engineer them with this new system to make a protein that they don't normally make that can recognize a cancer cell and then kill it.
02:26:19.000They're going to transplant it back into the person and see if it works.
02:26:22.000It's been shown to work in mice, so the next step is seeing if it works in humans.
02:26:26.000With the myostatin thing, it's interesting.
02:26:30.000Doing this in humans, there's going to be all sorts of FDA regulations and all that stuff that you have to get by.
02:27:12.000And what they found was that when they were doing this, so they were taking this blastocyst that's going to be an embryo, and they cut out the sickle cell gene and were trying to replace it with another one, they found that it caused all sorts of mutations in other genes.
02:27:27.000So it was clearly stuff going on we don't understand.
02:27:33.000I think, you know, things are getting better and better and as more scientists are researching this and figuring out what's going on, why it's causing, you know, these random mutations, then we'll start to have new technology and eventually it will be able to be done.
02:27:47.000There's an excellent Radiolab podcast, rather, on this very method called CRISPR and have you heard that one?
02:27:56.000Yeah, actually someone tweeted it at me and because I've been Crazy about CRISPR for a while and someone tweeted at me and I heard part of it.
02:28:14.000So explain to people what CRISPR is and how it was developed and how they figured out how to manipulate genes with this.
02:28:22.000Yeah, so that's, I mean, I can try to explain that.
02:28:26.000Just enough to get them to listen to the Radiolab one.
02:28:29.000Yeah, so basically, they found it in bacteria.
02:28:31.000And, you know, in bacteria, what they found was that there's these certain sequences of DNA that were, like, it had a certain repetitive sequence to it, so it had a certain, like, you know, code.
02:28:44.000But it wasn't the bacterial DNA. They found it was actually, like, DNA sequences that were similar to viral.
02:28:50.000It was actually viral DNA. And so they were like, well, what is viral DNA doing in this bacterial sequence?
02:28:57.000And it turns out one of the scientists had hypothesized the reason it was there was because it was a response to be able to fight off the virus.
02:29:05.000So they had these, you know, certain sequences like a viral DNA that could then recognize a virus and then create antibodies and things against it to Fight off the viral.
02:29:15.000So they had like captured a sequence of this virus.
02:29:18.000The virus has actually infected the DNA, I think.
02:29:24.000But what's really interesting is that these sequences are conserved.
02:29:29.000There's a certain protein that we all make in our cells that recognize these sequences.
02:29:33.000And that protein is like, it's a caspase-9.
02:29:36.000So it's basically something that's evolutionarily conserved from bacteria to viruses to humans, mice, and we all like have a certain form of it.
02:29:46.000So I think that was kind of how it was discovered.
02:29:48.000And what happens when this caspase recognizes it is it like cleaves, it like cuts.
02:29:53.000So this woman at UC Berkeley, which is kind of down the street from me, she's a scientist, she thought of this brilliant way to harness that system and use it as a technology to be able to genetically engineer things with more precision.
02:30:09.000So it used to be like, and when I did a lot of research, I mean, when I was doing a lot of research with, you know, making a mouse have a certain gene that it doesn't usually have, the way we would do it was we'd blast this, you know, mouse with virus that basically...
02:30:24.000It brings the gene into the cell, but it goes like anywhere.
02:30:27.000It randomly just goes into a piece of the chromosome.
02:30:29.000So it doesn't go exactly where the gene is supposed to go.
02:30:32.000So this technology now is able to recognize these little patterns, cut out, you know, where that gene is usually and put in a new one.
02:30:41.000And so it's very precise as opposed to, we're going to blast the cell with this gene and we're going to give more of it and it's going to be, we don't know where it's going to be, where it's going to be incorporated into the genome.
02:30:50.000It's just going to be there and it's So there's all sorts of other side effects that could happen.
02:30:55.000If you're trying to study the effect of what having more of a certain gene does, you may be studying in addition to what more of that gene does, you may be also looking at it changing other things that are going on because it's being expressed in certain places it's not.
02:31:43.000What's interesting to think is what it will happen with CRISPR if we do start genetically engineering.
02:31:48.000Well, also interesting to think what's going to happen next.
02:31:50.000If they just developed CRISPR three years ago, what's the three year from now thing that they're going to come up with?
02:31:55.000Because it seems like this stuff increases exponentially and that each individual discovery and innovation gives birth to all these new improvements and other new ones that weren't possible without that.
02:32:10.000What comes out of that is going to be really kind of crazy.
02:32:12.000What I see coming out soon is that we'll be able to take stem cells and then make the stem cell have a certain...
02:32:23.000For example, I've got a form of the ApoE gene that is very, very associated with Alzheimer's.
02:32:31.000And it's just a sequence of DNA that's a little different than someone that doesn't have this variant, but it really increases my risk for Alzheimer's.
02:32:39.000So you take, you know, these stem cells, and then you say, I don't want that person, I want to get rid of that ApoE4, and I want to give it another sequence where it's like the ApoE3 version.
02:32:49.000So just change the sequence of the DNA a little bit.
02:32:51.000And then transplant it back into the person.
02:32:53.000Or you do that with Parkinson's disease.
02:32:55.000These people have, some of them have something called alpha-signuclein, where they're, you know, it's basically producing this out of control and it causes aggregates to form and that leads to cell death.
02:33:06.000So then you take the stem cells and you make it so that they don't have that form and you give them the right form and then transplant it back in.
02:33:13.000And we're now able to make stem cells from any cell, which is really, really cool.
02:33:18.000So the fact that we can take our skin cells and basically give them the right signals, the right cytokines, the right environment to say, here, I want you to become a neuron.
02:33:28.000I know right now you're a skin cell, but I'm going to give you all these other things that usually happen in the brain and I'm going to make you become a neuron.
02:33:35.000So then we'll be able to take a person's own skin cell, make it into a dopaminergic neuron, for example.
02:33:42.000Once we figure out exactly what the right cocktail is, so there's a certain environment around these cells in your brain, and that environment is what causes them to become a dopaminergic neuron, for example.
02:33:54.000And then they're going to figure that out, and then take the skin cell, make it become a dopaminergic neuron, and then transplant it back into someone that has Parkinson's.
02:34:04.000I got a stem cell injection recently in my shoulder from women's placenta.
02:34:11.000I have some small tears on my labrum and a small tear on my rotator cuff.
02:34:22.000Apparently my shoulder has been dislocated and I didn't know.
02:34:28.000I knew that my shoulder was it bugged me when I exercised a lot but not enough that I thought it was anything like really wrong with it until I wound up getting an MRI and there's like you got a bunch of tears in there and they were saying you might have to get shoulder surgery eventually but let's just see what we can do here and so I'd gone through a round of Regenikine,
02:34:52.000which helped a lot, reduced inflammation, made it feel a lot better.
02:34:55.000But this stem cell shot, I just got it.
02:34:59.000You can still see some of the bruising.
02:35:02.000Like see here, which is actually blood not from here, but from up here where they shot it and it was fucking really painful It was a big-ass needle and they just shoved it right into the tendon and right into the the area where there's damage And they said well, let's take a look at this in six weeks We're not exactly sure what's gonna happen and we're not exactly sure.
02:35:22.000So good luck So, a couple of questions for you.
02:35:27.000For one, a colleague of mine that I work with at Children's Hospital in Oakland, he actually published a paper where he was the one that discovered that the placenta was a very rich source of stem cells,
02:35:43.000much, much more than like the umbilical cord.
02:35:45.000And it's also these placental stem cells They're able to form almost every cell type in the body.
02:35:54.000So not only can they form blood cells, hematopoietic cells, but they can form neurons.
02:36:01.000They can form other cell types in the body, liver cells, heart muscle.
02:36:05.000I think he published quite a few different cell types.
02:36:10.000But this is not being used very frequently.
02:36:14.000I mean, there are some people that are banking their placenta.
02:36:20.000I know there's maybe one company or two companies that are banking the placenta, but I wasn't aware of anyone that is, like, allowing you to use someone else's placenta.
02:36:39.000I mean, that's super, super cool of me and exciting because I actually did a podcast on this where I interviewed Franz Kuyper.
02:36:50.000And, you know, he was talking all about how he made the discovery and how, you know, how he wants to have these huge, you know, like we have blood banks where people bank their blood and so that you can like, you know, if you need blood transfusion, you find a donor that matches.
02:37:03.000Well, he wants to have these placenta banks where, you know, people just throw the placenta out.
02:37:08.000And, you know, that's a huge, like, source of stem cells.
02:37:14.000You're talking about being able to tune people up for injuries or for neurogenic diseases, for most, I mean, anything.
02:37:21.000Well, Dr. Davidson, who's one of the doctors that works for the UFC, he had shoulder surgery and was still having some pretty significant issues after surgery.
02:37:30.000It was just really painful, and he had bone-on-bone arthritis, and was just really sore.
02:37:35.000Got a stem cell injection, and he said literally within less than two months he was healed.
02:37:45.000So there's lots of techniques that are around in terms of how you preserve the placenta source.
02:37:52.000So it's best to preserve the whole tissue.
02:37:55.000You don't want to isolate the stem cells from the placenta and then freeze the stem cells because they're going to be more likely to die and less likely to be able to form whatever cell they need to when you thaw them.
02:38:08.000At least Franz was telling me there's a certain procedure that's really important you follow.
02:38:12.000So depending on who's doing this, what company, you know, you may find a lot of variation in terms of the efficacy of, you know, the stem cell injection from one versus another because the viability of the stem cells, you know, also, you know, what you're doing is putting the stem cell that basically is unprogrammed so it doesn't have a program yet.
02:38:32.000What I mean by that is the program happens With the environment that it's in.
02:38:37.000And so different cytokines that are present in your shoulder or your connective tissue are different from the environment that's in your brain.
02:38:44.000So that certain microenvironment then gives it signals to become whatever, connective tissue or whatever it is.
02:38:51.000So they just injected the stem cell, like the placental stem cell.
02:39:01.000Hurts like hell, but I gotta tell you, it's hard to figure out what's going on, again, because I do so many different things between the Regenikine and this, but my shoulder feels great.
02:39:12.000I did kickboxing, so I was using it a lot.
02:39:15.000It seems to still have issues when I press, so I'm avoiding, like, Overhead pressing and bench pressing and things along those lines.
02:39:23.000I might eventually have to get it fixed because there is a tear in the labrum and I have a feeling this tear is like years old.
02:39:30.000One of the problems with jujitsu is that you learn to ignore joint pain.
02:39:35.000You just learn to sort of ignore it because everything's always hurting.
02:39:38.000Your elbows hurt, your wrists hurt, your knees hurt, everything hurts.
02:39:41.000Because the whole goal of the art of jujitsu is to damage joints.
02:39:46.000So you're constantly tapping or avoiding being tapped and when you're avoiding being tapped sometimes you probably really should just tap you know meaning you give up because you're you're stressing your joint like sometimes you'll get caught in what's called an Americana where your arm gets pinned down like that and then they torque it like this and it's a lot of pressure on your shoulder or Kimura which is like the other way and it's a lot of pressure on your shoulder That's probably happened to me hundreds of times.
02:40:15.000I just don't even know how many times it's happened because I've been doing jiu-jitsu since 1996. So it's just all those years of getting yanked on.
02:40:23.000Like, who knows what the fuck's going on in there.
02:40:44.000And vitamin D seems to have some sort of an effect on how I recover, too.
02:40:48.000Yeah, I mean it activates a lot of genes that are involved in wound healing and recovery, repairing things.
02:40:55.000You just wrote a paper on vitamin D and what was it?
02:40:58.000Yeah, so I just had a paper published last February on how important vitamin D and the marine omega-3 fatty acids EPA and DHR are in brain health and specifically in Preventing and modifying the severity of neuropsychiatric disorders like schizophrenia,
02:42:09.000It's talking about the role of these micronutrients in the serotonin pathway because vitamin D increases the gene or activates the gene that converts tryptophan into serotonin.
02:42:20.000And omega-3 fatty acids, they prevent the inflammatory molecules that are made called E2-series prostaglandins, which are generated by inflammation, stress, things like that, generate those that get into the brain and they stop serotonin from being released.
02:42:39.000And also the omega-3s affect the serotonin receptor function.
02:42:43.000So the vitamin D and omega-3s are affecting pretty much every part of the serotonin pathway.
02:42:49.000And the serotonin is very important for executive function and for impulsive behavior.
02:42:56.000When they deplete people of serotonin by depleting tryptophan, So they basically suck away all their tryptophan from getting into their brain by giving them this branch chain amino acids, which out-compete tryptophan from getting into the brain.
02:43:53.000That actually makes sense for multiple reasons, but also when you're exhausted, meaning you're kind of overstressed, you've stressed yourself a lot, you actually...
02:44:25.000And then there's also studies that have shown that when you overwork yourself, if you're not sleeping, that affects the addictive mechanisms in the brain and addictive behavior.
02:44:36.000And I don't remember exactly how because it's been a while since I read that study.
02:44:39.000But I do remember that not getting enough sleep, which I think would happen when you're overworking yourself as well, something's happening in the brain where you're more likely to engage in addictive type of behavior or bad behaviors, I guess.
02:44:56.000But yeah, serotonin totally regulates the impulsive behavior.
02:44:59.000And the thing that I was talking about in this paper was the interaction between people that have variations in genes that are related to serotonin.
02:45:08.000For example, the serotonin transporter, which is what metabolizes serotonin after it's been released.
02:45:14.000And people that have these variations They basically make serotonin get metabolized quicker.
02:45:33.000And I looked at her genes and she's very prone to impulsive behavior and depression.
02:45:38.000And so the point that I tried to drive home in that paper Was that people that have these gene polymorphisms where their serotonin pathway isn't working as good as it could or should, those people are the most prone to vitamin D and omega-3 deficiencies because those micronutrients are important for various parts of the serotonin pathway that I just explained.
02:46:05.000They're the people that actually need to get the vitamin D and omega-3 the most.
02:46:09.000And in fact, it turns out that most of the time, those are the people that are most deficient as well.
02:46:13.000So, you know, I think that people that supplement with vitamin D and omega-3 can modulate the severity of some of this impulsive behavior or Some of this depression or, you know, other things that are as a consequence of having low serotonin.
02:46:30.000I think that tuning up your vitamin D and omega-3, and that's been shown in clinical studies, like the mechanism for why isn't really known.
02:46:38.000And I think it's through the serotonin pathway, but kids that are taking omega-3 supplements, ranging from one gram a day to three grams a day, that have ADHD, their symptoms are improved, or depression, or schizophrenia,
02:46:56.000these things have all been shown to help with symptoms of these disorders.
02:47:01.000And so I think there's a lot of overlap between these two, and I think they both would be good, both vitamin D and omega-3.
02:47:08.000So that's, and I've gotten people that have emailed me and told me that that's helped with their depression and, you know, things like that.
02:47:15.000And you never know, it could be a placebo effect, but there are studies showing that it does improve those functions, impulsive behavior, depression, things like that.