In this episode, we talk about how music plays a major role in our brain and how it can affect the way we think and feel. Music can actually have a direct effect on the way our brain functions. We also talk about the link between music and stress and the effect it can have on the brain. Music plays a key role in helping our brain function better, and can have a major effect on how we think, feel, and move around in our bodies. Music is a powerful tool that can be used in a variety of ways to improve your brain function and improve your overall well-being! We hope you enjoy this episode and that it makes you think about how important it is to listen to music to keep your brain healthy and well-functioning! Enjoy and spread the word to your friends and family about this episode to help them get the most out of their day to day life! xoxo, Dr. Rhonda Patrick Dr. Patrick: and Dan: . and Dr. Rachael: , & Dr. Kelly: This episode was brought to you by a request from a listener named Dr. Phyllis Patrick. Thanks for listening and supporting this podcast! Thank you so much for being a part of the podcast and supporting the podcast. , and thank you for sharing it with your friends, family, friends, and the podcast community! and your support. Love ya'll! - Rhonda and Dan - (Thank you, Rhonda & Dan. - Thank you for listening to this podcast, and we appreciate it, and for supporting us, and supporting us with your support, and all the support we can do this podcast. We are so much, we really helps us grow and support us, we appreciate you, we are grateful, we re doing this, we love you, and so much more! Love you, thank you, Thank you, you are amazing, and keep us back, and back, you're amazing, we'll keep on giving us more of this podcasting, we're gonna keep on coming, more of you, more and more, we see you, thanks, we will keep on, we won't stop, we keep on listening, we get more of it, we know you, THANK YOU, we LOVE YOU, WE'LL keep you, WE LOVE YOU. XOXO, MRS. Thank you.
00:00:41.000I don't know if they've done that exact study, but I'm sure there's been studies that have been done looking at how music affects the brain.
00:02:40.000It's more of an aerobic type of exercise.
00:02:42.000But then the high-intensity interval training, like sprinting, or I'll do body weight squats, or I'll do push-ups, or these backward types of push-ups, whatever is going to get me doing that high-intensity sort of thing where you're actually producing lactate because your body is using glucose Since you can't get oxygen to your muscles quick enough for how quick you're applying force and putting this energetic demand,
00:03:12.000you use glucose and you don't use it inside the mitochondria, meaning you don't need oxygen.
00:03:17.000So you do it without oxygen and you make lactate as a byproduct.
00:03:20.000Well, lactate's been shown to increase dramatically.
00:03:24.000Lactate uptake into the brain increases dramatically.
00:04:06.000Those effects will come two weeks from now when I have more neurons.
00:04:10.000So the immediate effect of the lactate and making more neoprenephrine is happening right now because right now the connections between my neurons are stronger.
00:05:03.000We've got a hardwired genetic program that is conserved in plants, insects, bacteria.
00:05:12.000You know, primates, humans, we all have this response to stress.
00:05:19.000And that response is to try to survive.
00:05:21.000I need to stay alive, pass on my genes.
00:05:25.000Obviously, the stress response is much stronger when you're younger or earlier in life because your body knows you're not old enough to reproduce for whatever hormones and things like that that are not being produced.
00:05:40.000So the stress response, which is like exercise causes stress, thermal stress, like heat, cold.
00:05:47.000And then there's all these like compounds in plants that are...
00:06:18.000It's funny because a lot of people do it to lose weight or mostly to lose weight or become sexually attractive, muscle mass, which has other very important physiological effects.
00:06:29.000But people do it because they want to look good.
00:06:33.000And honestly, there are a lot of people that say, well, exercise doesn't really play an important role in losing weight.
00:08:56.000I've always associated people that are really paranoid about fear, about danger rather, with intelligence.
00:09:01.000Because it's like, if you actually pay attention to the world around you, you realize how vulnerable you are.
00:09:06.000And how many random things can happen, random accidents, bizarre occurrences, run into the wrong people, the wrong place at the wrong time.
00:11:52.000There's an episode of Radiolab about this.
00:11:54.000They did a study on volume of people in cities and what effect the volume of people has on how many syllables per minute they say and how many steps per minute they take.
00:12:06.000And there's a direct correlation worldwide between higher populations and like you can literally guess if you if you set up a camera on a street and you Record all the people walking by and you get a good number of people and you calculate how fast they're walking and then you record them talking.
00:12:24.000Just from those two pieces of data, you can tell how many people are in the city.
00:12:47.000How fast you talk, how quickly you walk.
00:12:50.000Because I feel like the faster you walk, the more you're like, I gotta go, go, go, go, go, the less likely you're gonna stop and talk to someone.
00:14:30.000And he was pushing 90. I don't remember, like, 88, 89. We rounded up and it was like, he's 90. But he was out there surfing, catching waves.
00:15:44.000I don't know a lot about this, but it's a topic that I'm interested in, you know, because I'm convinced that maintaining muscle mass is very important as you age.
00:15:53.000And specifically, I think that the type 2 type of muscle fibers that you do get when you're doing more resistance training, those are the kind of fast twitch.
00:16:04.000You play a role in stability, being able to quickly lose your balance, which is important as you start to get older and you become more frail.
00:16:14.000Falling down and breaking your hip, that can take you out.
00:16:18.000That's another thing that bone density gets increased by muscle resistance training, weight training, squats, deadlifts, things along those lines.
00:16:25.000That has a pretty profound effect on bone density.
00:17:02.000But calcium plays a very important role in the bloodstream as well.
00:17:05.000So anytime we're not getting enough calcium, and I think something like 38% of the U.S. population doesn't get enough calcium.
00:17:13.000So there's a huge percentage of the population that doesn't get enough calcium.
00:17:17.000Whenever you don't get enough, your body actually pulls it out of the bone and brings it to the bloodstream so that it can play an important role in endothelial cells and making sure they don't get too stiff.
00:17:30.000Yeah, because as you age, if you imagine a lifetime of chronic, you know, calcium, quote-unquote, inadequacy, so you're never getting enough of the calcium every day, eventually that's going to start to build up and you're going to keep pulling it out of your bone, you're going to keep pulling it out of bone.
00:17:46.000You know, there's a couple of things that regulate that.
00:17:49.000Just, you know, obviously just not getting enough calcium so you keep pulling it out of your bone.
00:17:53.000And the other thing is not getting enough of the—so doing the types of exercises that you need to do to, you know, make sure you're releasing these hormones that are bringing calcium to the bone, that are, you know, doing that.
00:18:06.000And also certain dietary factors can play a role in that.
00:18:08.000So making sure that you're getting enough vitamin K— Vitamin K1 is found in green plants.
00:18:17.000When you have enough of it for that blood coagulation, then some vitamin K stays around the bloodstream and activates osteocalcium and other genes that are able to pull the calcium to the bone.
00:18:27.000Vitamin K2 never really goes to the liver, and that's something that's found in...
00:19:44.000And as they start to get shorter, it accelerates their shortening because they already get shorter each year.
00:19:49.000Then what happens is the cell becomes what's called senescent.
00:19:52.000And what that means is a cell just sits around in your bloodstream or in your kidney or in your liver, whatever organ we're talking about, and it's not really alive, so it's not metabolic, but it doesn't go away.
00:20:03.000So what it does, it just sits there and it starts to secrete pro-inflammatory cytokines, which then activate nearby immune cells to fire away nasty chemicals and damage more cells.
00:20:15.000So what happens is you start to damage nearby cells.
00:20:17.000You can think about, have you ever noticed when you get a gray hair?
00:20:21.000So gray hair, you'll get senescent melanocytes, which are the cells that produce the pigment.
00:20:28.000You'll get one that's senescent, so it's just kind of sitting there, and it causes a hair follicle or hair to become gray.
00:20:36.000And then all the other hair cells around nearby, you always get them near each other.
00:20:41.000And part of that has to do with the fact that the senescent melanocyte in this case, which is in the hair follicle, is secreting all this nasty stuff that then damages other nearby hair cells.
00:20:58.000It activates this whole genetic system we have in our body called autophagy, which is like self-eating.
00:21:04.000So we start to eat the cell and clear it away.
00:21:07.000And recently, within the last month, A study came out where scientists actually engineered mice using CRISPR technology to clear away every time they had a senescent cell.
00:21:19.000You and I are getting senescent cells right now.
00:21:26.000But these researchers did this brilliant experiment where they designed...
00:21:31.000They were like, okay, a senescent cell has a certain marker on it.
00:21:34.000And so they then said, okay, when this marker gets expressed...
00:21:37.000I want you to have these immune cells go and clear it away and eat it.
00:21:42.000And so every time there was a senescent cell, the immune system cleared it out and the mice ended up living 30% longer than their normal lifespan.
00:23:28.000So you activate all these really good You know, genetic pathways where you're making more antioxidants, you're making more anti-inflammatories, you're making more brain cells, you're preparing just everything good.
00:23:39.000So resveratrol kind of is thought of like a mimetic of fasting in a way because it activates like one of these pathways that gets activated and it changes gene expression.
00:23:49.000I've been very skeptical of the resveratrol literature for quite some time.
00:23:54.000Back in 2003 or so, when it first came into the aging world, I was very skeptical of it.
00:24:01.000Mostly because a lot of the studies that have been done in animals, where they feed animals resveratrol, they feed them such large amounts that are just not relevant to humans.
00:24:34.000There was a study that was published not long ago, a couple years ago, that was done in monkeys, where monkeys were given a high sugar diet and high sugar plus high fat, which is a bad combo.
00:24:43.000And they gave them resveratrol, you know, I think?
00:25:56.000It actually causes a slight stress in our brain and it has been shown in mice to protect against ischemic stroke because it activates all these good things.
00:26:09.000There's another one called galantamine, which is in snowdrop flowers.
00:26:13.000Galantamine is also stressful in the brain.
00:26:16.000Like I said, these plant compounds are designed to target insect nervous systems, so it's no surprise they're affecting the nervous system of mammals.
00:26:26.000In fact, in this case, humans as well.
00:26:28.000Galantamine increases acetylcholine production in the brain, and acetylcholine plays a role in learning and memory and It's actually given to Alzheimer's patients, galantamine, to help them remember things, to help them to improve their memory.
00:26:43.000But it's just one of those natural insecticides.
00:26:49.000A lot of people take acetylcholine just from memory.
00:26:52.000Well, the thing I like about getting it from...
00:26:57.000Getting it from a hormetic type of response versus, let's say someone designed a drug to activate the acetylcholine receptor, is that you always have these biological feedback mechanisms.
00:27:11.000When you start to activate a receptor in the brain...
00:27:14.000So pharmacologically, your brain knows.
00:27:17.000Your brain's like, oh, I'm getting a lot of this stuff that I don't usually get a lot of.
00:27:21.000I'm going to stop making as much of the receptor.
00:27:23.000The receptor is what's necessary to have the physiological response.
00:27:27.000So your brain's like, oh, I'm just going to stop making as much of this receptor.
00:27:31.000But then what happens is if you don't give it that signal, if you don't take that drug, then you've got less of that receptor.
00:27:37.000And so you're going to have massive withdrawal.
00:27:40.000It's going to be crazy because now whatever acetylcholine you do make, it's not going to have much of an effect because there's less of that receptor there to actually bind to it.
00:27:51.000Whereas when you have something like galantamine, something that's a hormetic inducer, what's happening is you're not actually...
00:29:06.000That's also part of the reason why you exercise, why you're wanting that endorphin release.
00:29:12.000What happens when you start to make a drug, like morphine derivative type of drug, that goes and directly activates that receptor, binds to it, is that receptor, the mu opioid receptor, you start to make less of it.
00:29:37.000And now your receptor's going down here, right?
00:29:39.000And so now if you don't have the drug, you're down here, and so any endorphin you make isn't going to do much.
00:29:44.000You're like, oh man, I need more of that.
00:29:45.000And, you know, so you keep having, just to get back up to baseline, just to get back up to normal, Yeah.
00:30:09.000Which I think I've discussed with you before on one of the podcasts because kappa opioid receptor is sort of the opposite of the mu opioid receptor because it actually, when you make something in your body called dynorphin, it's responsible for a dysphoric feeling.
00:32:31.000That's just like, you know, so the question is, Synergistically would mean, can you then combine two things and have an even more powerful response?
00:32:41.000Well, the thing is, is that because these compounds are targeting different pathways, you're going to have some overlap, which will have a synergistic effect, but you're also going to have a diverse...
00:33:47.000If you give mice a really high dose of isothiocinates and then you inoculate them, you inject them with tumor cells, They will not form tumors, whereas the mice that are injected...
00:34:22.000Actually, the isothiocyanates are stored in something in the plant called glycosinolates.
00:34:29.000And in order to release the isothiocyanates, the plants have an enzyme called myrosinase, which we have a little bit of it, a little bit in our saliva, a little bit in our gut bacteria, but not much.
00:36:36.000Dude, this is my recent obsession, is these plant insecticides.
00:36:40.000I really think, we don't even know what's in these plants, but these isothiocyanates, men that ate 250 grams of it, they actually, in their urine, there's a biomarker of a compound that inactivates Like a certain carcinogen, a potential carcinogen,
00:36:56.000and they increase that by 10%, meaning that they're doing good stuff, basically.
00:37:01.000The isothiocinates are really good for the brain, too.
00:37:04.000A type of isothiocinate is sulforaphane, which is in the broccoli sprouts.
00:37:23.000Allicine is in garlic and allicine is...
00:37:27.000In order to activate allicine, you have to chop or blend or chew garlic.
00:37:35.000Allicine itself is not sensitive to heat, but if you don't chop up the garlic, the enzymes in the garlic, allicinases, won't get activated and won't release the allicin.
00:37:45.000So if you try to swallow a whole clove...
00:38:44.000I like to wait like five or ten minutes.
00:38:47.000But yeah, if you just chop the garlic and immediately, the enzymes have to get activated and then they chop it up and then the allusins release.
00:39:26.000Well, you talked about that MRSA case that you had, and I relay that to everybody because my friend Denny had a really bad case of MRSA. And I told him about your situation.
00:39:35.000He had it actually after you had been on the podcast the last time.
00:39:42.000He's got a photo that I put on my Instagram page of his knee.
00:39:45.000I mean, his knee got, within a couple of days, it went from being mildly infected, like what's going on, to he was in the hospital for weeks.
00:41:37.000And I was also rubbing it on my sore topically.
00:41:41.000So I was rubbing it on there and taking an orally grapefruit seed extract.
00:41:45.000I was taking ginkgo biloba because that was also shown to kill different staphylococcus strains and vitamin C. And I was taking this stuff like every hour.
00:41:58.000Yeah, like garlic was, it was like massive garlic.
00:42:01.000But the garlic itself, you know, it's antimicrobial, but also there was a study that was recently published.
00:42:07.000Men that had like atherosclerosis, they were given 2.4 grams of garlic.
00:42:14.000And it actually slowed the accumulation of plaques in their arteries by like 80% because allicin is a very potent anti-inflammatory and it helps the endothelial cells, helps reduce inflammation in the endothelial cells.
00:43:49.000So they have like a phospholipid kind of complex that contains the compound and it's supposed to increase bioavailability because it gets past the intestinal system and also it can just fuse with your cell membrane and just deliver the contents to the cell.
00:44:01.000So it can bypass transporters and all this other stuff.
00:44:05.000They also have this phospholipid complex.
00:44:09.000In this case, they use phosphatidylcholine.
00:44:11.000But it also disperses the compound throughout and supposedly it's supposed to be more bioavailable.
00:44:17.000I don't know if that's really true, but I have been reading some published studies using this certain formulation of curcumin in a phytosome, which is phosphatidylcholine.
00:44:28.000And the formulation has got a patent name.
00:44:32.000But, you know, if there is curcumin in a liposome, it's probably working the same way.
00:44:38.000I just doubt that dispersing the molecules within the actual liposome makes that big of a difference.
00:44:46.000It's more about getting past—so what this does is it gets you past the absorption issue, and it also gets past—because it fuses with the cells— Quickly, it gets past some of the other, you know, getting rid of it quickly issue.
00:44:59.000But I've been taking it, like I've been taking at least a gram a day, gram a day of it.
00:45:06.000And what got me really hooked on it was a couple of studies that came out, clinical studies that were done Well, first, there was one that showed people that were running downhill, some sort of running downhill that caused delayed onset muscle soreness to happen.
00:45:23.000So whatever it was about the running downhill.
00:47:24.000I personally think the phosphatidylcholine complex is a better approach.
00:47:29.000And there's only one proprietary formulation of that?
00:47:33.000I think there's a Mareva and there's another one someone recently shared with me, Longevidia.
00:47:39.000So would you recommend the standardized stuff that you get at a regular vitamin store or no?
00:47:45.000I actually think the phosphatidylcholine complex is superior.
00:47:52.000Because of the bioavailability issues and because it is, you know, fusing with your cell membrane and getting just the biology all makes sense.
00:48:00.000Plus, there's actual studies showing that it works.
00:48:02.000And, you know, there was another study.
00:48:04.000So this mouse study where they gave them eight grams, what the whole point of the study was, was they injured the mice.
00:48:11.000They, like, they did some sort of force.
00:49:43.000I'd have long periods of time when I didn't kill the mice, and then I'd have to go back there so months would go by, and then I'd have to go back and do it.
00:49:49.000And all of a sudden, I was like, I can't do this.
00:50:50.000You're just not going to get as much because, first of all, you're not going to absorb as much of it.
00:50:54.000And second of all, you're going to clear it away quickly.
00:50:59.000Is there a better formula of resveratrol?
00:51:02.000I know resveratrol, supposedly there's some of it in wine, which they were trying to correlate with the positive health benefits of drinking a glass of wine a day.
00:51:11.000But as far as I understand, it's a small amount.
00:51:14.000Yeah, so a five-ounce glass of wine has about two milligrams of resveratrol, which, if you're talking—oh, the study I talked about on monkeys, they were given, like, 480 milligrams.
00:51:29.000And you're not going to, like—so you're not going to, like, have that same effect.
00:51:31.000And like I said, the 1,000 milligrams was for the clearing away—the autophagy, clearing away damaged cells.
00:51:36.000But, you know, these are little chemicals—these are— Chemical compounds that are triggering something in our body and whether it's two milligrams or 400 milligrams, it's doing a little bit of something.
00:51:47.000And so, you know, I wouldn't just throw my nose up.
00:51:50.000I mean, you're not going to like live 30% longer because of it, because you drink wine, you know, but it's still, you're still getting some, you know?
00:53:23.000And just whatever negative impact that alcohol has on your liver or the toxicity, isn't it kind of balanced out, at least in low doses, by the positive benefit that you get from...
00:53:37.000It being a social lubricant, relaxing you, things along those lines?
00:54:37.000So you no longer shut it off and it just keeps going.
00:54:40.000And that can cause you to either be super anxious, where you're like lions there all the time, or the opposite end of the spectrum where you're like totally...
00:55:14.000Is there any benefit to stressing your body through alcohol?
00:55:17.000Like as you were talking about these pesticides that plants produce, they stress your body, you have this response from exercise, things along those lines.
00:55:25.000When I was young, I was really dumb, I thought that smoking cigarettes might have a good effect on your lungs because it's like lifting weight through your lungs because your lungs would be like, oh, I've got to process this stuff and it would make your lungs stronger.
00:55:38.000Wasn't that, I think that was like what doctors believed.
00:56:11.000When he played J. Edgar Hoover when he was young, Leonardo DiCaprio in this scene was with his mom, and his mom was telling him, you know, that you're frail, you should listen to the doctor and smoke cigarettes.
00:56:23.000Like, that was the thing that they used to, doctors used to prescribe cigarettes to people to, like, increase their vitality.
00:56:29.000Well, I don't know about, I mean, I don't know what their explanation was, but nicotine, yeah.
00:56:35.000Nicotine, I don't want to interrupt, but there is one thing that absolutely does happen from smoking cigarettes that does benefit A certain population of people.
00:56:43.000Because when you put nicotine in your body, it totally normalizes something called sensory gating, which is what your brain does.
00:56:53.000Sensory gating is your brain filtering out all this other information that's happening all the time.
00:57:36.000Nicotine negates it for 15 minutes, which is why some people probably are chronically smoking because after 15 minutes, man, they got to get that hit again or, you know, it's coming.
00:57:44.000A lot of people that are schizophrenic have a sensory gating issue.
00:57:49.000And so a lot of schizophrenics actually, I think, I'm...
00:57:52.000This is me totally just throwing this out there.
00:57:54.000I think that's likely why a lot of schizophrenics are chain smokers.
01:02:24.000And so, for example, I cannot recover from a large dose of alcohol Like Dan can, because I have a certain variation in a gene that does not repair damage to neurons very well.
01:02:39.000So there are other things to keep in mind, but yes, that has been shown in small doses, at least in animal models, like flies, worms, that small doses of alcohol can actually have a hormetic effect.
01:02:52.000To actually define a chemical compound as hormetic, In science, the definition is there's a U-shaped curve.
01:03:01.000So when you have just enough of it, you get a positive effect.
01:03:06.000But when you go over that threshold, you start to have a negative effect.
01:03:12.000When we're talking about good stress, we're not talking about exercising all day every day.
01:03:17.000We're talking about exercising, pushing past and getting some of that Well, that's a huge issue with martial artists, with the fighters, because they always feel like if they do more, they will have more endurance, and they'll be able to perform better inside the octagon.
01:03:33.000Or inside the ring or whatever, wrestling mat, whatever they're competing on.
01:03:37.000And it becomes a real issue with people because overtraining is a giant factor in preparation.
01:03:43.000Because they get to the point where their body can't recover from the work that it's done.
01:03:48.000And their mind and their mental toughness and their discipline has actually ruined them.
01:04:26.000Well, I mean, there's some truth to that, you know, you do want to push yourself and your body will, you will have a strong stress response, but you have to recover.
01:04:35.000You can't, you can't, you can't, if you, the dose is very important.
01:04:38.000So if you push yourself beyond, it's just like, you're not going to have a recovery period, like you're not going to be able to.
01:04:45.000Isn't it important then to build your base over a long period of time then?
01:04:51.000Because you would build your endurance slowly, where you slowly increase the base, you make sure that your recovery is consistent, and then just keep doing it and monitoring it over a long period of time.
01:05:01.000Then, once you have a very high base, then really ramp it up and then go through a long-term training camp.
01:05:13.000And even for some of these plant compounds, too, like in that resveratrol study and the monkeys, the first year those monkeys were actually given a smaller dose.
01:05:24.000They were given 80 milligrams for the first year, and then the second year they were given 480 milligrams.
01:05:56.000Oh, there's stuff in apple peels and in green tomatoes, so ursolic acids in apple skin and tomatadine in green tomatoes.
01:06:03.000They actually inhibit a gene in your skeletal muscle called ATF4. That gene actually prevents protein synthesis from happening, so it stops your muscle cells from making proteins.
01:06:15.000So inhibiting that means more protein synthesis.
01:06:17.000And that's been shown in mice, like if they're given really high dose, like 0.27% rosalic acid and 0.05% tomatidine, they can increase their muscle growth by 30% over what they would do if they didn't have it.
01:07:24.000There's also someone pointed out to me because I did a post on this and they said that resveratrol Resveratrol was shown to negate some of the high-intensity interval training gains or something.
01:07:39.000Resveratrol has been shown to actually cause mitochondrial biogenesis and shift muscle fibers to type 1, which are more endurance.
01:07:49.000The thing is that resveratrol is not like an antioxidant.
01:07:51.000It's not like taking vitamin E. The difference between taking an antioxidant or even taking, like, ibuprofen.
01:07:58.000Like, these studies have been done where they've shown that taking, like, ibuprofen or taking supplemental vitamin E, you know, after a workout or while you're working out can blunt some of the positive benefits from it.
01:08:10.000And the reason is because when you exercise, you are, you know, you're causing stress.
01:08:15.000Like we talked about, you're causing inflammation, you're causing, you know, reactive oxygen species to And this is very important for the stress response.
01:08:26.000That's why you have a positive effect.
01:08:28.000But if you're taking something like vitamin E, vitamin E actually, it's like a sponge.
01:08:40.000And NSAIDs, they stop the inflammatory mediators from being produced.
01:08:47.000Resveratrol, curcumin, you know, these plant insecticides, they don't work that way.
01:08:52.000They actually are stressful themselves, and so they activate, you know, these anti-inflammatory genes, antioxidant genes, all this good stuff.
01:09:00.000So it's very different, you know, than taking an antioxidant or an anti-inflammatory.
01:09:31.000The thing with some of these, it depends on the type of NSAID, but with ibuprofen and other ones, so ibuprofen targets, the way it's an anti-inflammatory is it targets one of these enzymes called COX-2.
01:09:48.000COX-2 makes leukotrenes and thromboxanes, which cause platelets to aggregate.
01:10:08.000So you're going to have a pain-relieving effect.
01:10:13.000The problem is, is that when you inhibit, again, we get back to biology and feedback loops and, you know, our biology, we've, even though this enzyme COX-2 causes inflammation, it's also...
01:10:28.000And anti-inflammatory at the same time.
01:10:30.000COX-2 also is important for making sure platelets don't aggregate too much.
01:10:36.000So at the same time it's doing something that's making them aggregate, it's also like, okay, let's keep this in check.
01:10:40.000Let's make sure it doesn't go overboard.
01:10:42.000And it also makes something else that's important for relaxing the smooth muscle cells in your blood vessels.
01:10:53.000So when you block that enzyme, you're blocking the inflammation, blocking pain, but then the smooth muscle cells become stiff and you make less nitrogen oxide, which is important to relax blood vessels.
01:11:05.000And that can be bad if you are stiffening your vessels a lot and you have plaques.
01:11:11.000The plaques can then, you know, kind of...
01:11:13.000I have a friend who takes that shit every morning.
01:11:16.000He runs a lot and he takes it every morning.
01:11:32.000So there was like eight different clinical trials that were done.
01:11:35.000And this is what made the FDA put a warning label on all ibuprofen bottles is because chronic use increased the risk of stroke and heart attack twofold.
01:11:43.000And there was a study that was published a few months ago that was done in animals that showed the mechanism.
01:11:49.000So it showed exactly what was wrong with inhibiting COX-2.
01:11:53.000I've been very concerned because I know that like almost every female that I know takes it like once a month.
01:12:50.000So once a month is enough that you don't have enough time to recover from the damage, is that what you're saying?
01:12:55.000I think that once a month, if you're going overboard like that, to me, I don't really have any evidence that once a month.
01:13:03.000In fact, I know there have been some studies that have to look into that.
01:13:06.000I would think that going out and binge drinking once a month is probably not the best thing.
01:13:11.000You know, you can handle it more when you're younger, but especially as you get older, our capacities to handle that type of stress are decreased.
01:13:20.000You know, so to me, especially as you're getting older, you're probably not, you're probably doing more damage by doing that.
01:13:25.000What I was getting at, would you be as concerned with someone taking ibuprofen once a month as you would be someone binge drinking once a month?
01:13:34.000I'm concerned about ibuprofen, but I don't know.
01:14:44.000The US Food and Drug Administration is strengthening existing label warnings that non-aspirin, non-steroidal, anti-inflammatory drugs increase the chance of heart attack or stroke.
01:14:56.000Based on our comprehensive review of safety information, we are requiring updates to drug labels of all prescription non-steroidal anti-inflammatory.
01:16:26.000Compliance is an issue, but if she starts to notice some changes with something easy, then it's like, oh, I do see this kind of working, you know, so that's kind of my goal.
01:16:34.000But she said it's been helping with her pain, and also she's more mobile and stuff.
01:16:42.000I'm actually like, I'm thinking the, it's the, so there was a study, did I talk about this study that was done that compared it to ibuprofen?
01:16:51.000So this clinical study that compared people that took the Meriva, curcumin, in the phosphatidylcholine complex.
01:16:58.000They took two grams a day, and it was comparable, the anti-pain relief was comparable to 800 milligrams of ibuprofen or 1,000 milligrams of acetaminophen.
01:17:09.000Acetaminophen can be bad for the liver.
01:18:06.000The other question that I wanted to make sure that I asked you, because we talked about this through email, was I know that you've done a lot of work on the benefits of sauna and the heat shock proteins from sauna, and I was asking you, because I recently, not recently, but over the last year, I really got heavily into hot yoga,
01:18:23.000and I'm like, I wonder if that's what's going on here, because I leave these classes, and I swear to God, a fucking asteroid could hit my car, and I'd be like, well, I guess I don't have a car anymore.
01:19:04.000When you're doing the hot yoga, you're making dynorphin.
01:19:07.000Dynorphin, so while you're doing it, it's kind of like physically uncomfortable.
01:19:10.000You're holding these poses and you're like, ah, you know, it's hot.
01:19:14.000But when you get out, because of the whole effect on the mu opioid receptor, you have more of them.
01:19:18.000That endorphin that you released or that endorphin you're going to release an hour later when you see your kids or whatever good thing happens, man, it's going to be like awesome.
01:19:48.000It was, like, one of those mirrors that you, like, buy at Target, and it's, like, you can, like, a full-body mirror to see.
01:19:53.000Oh, so you jumped out of the bed and, like, threw yourself at it?
01:19:56.000Well, we had it, like, against the wall, but it, like, wasn't hung on the wall, so it was, like, leaning, you know, because cheap and whatever, just busy.
01:21:11.000And I would go into the lab, and it didn't matter who was stressing me out, who was telling me what to do what, or if my experiments were failing.
01:21:19.000And I was like, oh my god, six months of work down the drain!
01:22:26.000There hasn't been a study on steam rooms.
01:22:30.000There's been a couple of studies on hot baths or jacuzzis, but not looking at the brain, looking at other things.
01:22:39.000Personally, if you just think about the mechanisms, I think that it's very likely, if you're pushing yourself to sweat, if you feel uncomfortable, then you're doing the right thing.
01:22:49.000You're releasing dynorphin, you're getting the heat shock proteins, you're getting all that good stuff.
01:23:43.000Like this morning, I woke up and I was like, I have to go to the gym.
01:23:48.000I have to go and I have to like, I got to like push it.
01:23:51.000And I was running, I was doing sprinting on the treadmill.
01:23:54.000Usually I usually sprint like the last end of my run, but I was just sprinting and I was like, as I was doing it, I was like, oh, this sucks.
01:24:02.000This sucks, but I have to do it because my brain is going to help me, the dynorphin and also the norepinephrine.
01:24:09.000The norepinephrine, which you release when you exercise.
01:24:57.000There was a guy named Bob Caffarella that I used to do Taekwondo with and this guy in the middle of January would take cold showers and he'd say that it's good for the spirit and he was like the only guy that would do it.
01:25:06.000Everybody would just stand there and watch and Bob's gonna go in the shower and he would go in the shower by himself and obviously by himself.
01:25:14.000But this guy would take these cold showers, and I couldn't imagine why anybody would put themselves through something like that.
01:25:19.000But I guess he kind of knew, even back then, there was some sort of a benefit to standing in that freezing cold water, not just mentally, as far as your discipline and your self-control, to be able to stand there and force yourself to do something like that, to have that sort of autonomy over your body like that,
01:25:35.000but also because there's all these different releases, these powerful Endorphin releases that you're getting from that.
01:26:35.000Well, once you go in the ice bath and you go back into the sauna, like, and you're in a 180 degree Fahrenheit sauna, it actually feels like room temperature.
01:31:01.000Maybe even looking at gene expression would be cheaper.
01:31:04.000I'm doing something similar but not with sauna.
01:31:06.000I've been involved in a clinical trial with blueberries.
01:31:09.000Actually, another one of those plant hormetic compounds, there's another one in blueberries called anthocyanins, which is really, really...
01:31:16.000And blueberries contain a small amount of resveratrol, you were saying?
01:31:19.000Yeah, they contain about 10% of what a grape skin has.
01:31:24.000The blueberries, what's really good in blueberries is called anthocyanins.
01:31:27.000And anthocyanins are produced as a response.
01:31:30.000You know, they're a plant insecticide.
01:31:34.000They actually, like, they bind to a certain gene.
01:31:38.000The anthocyanin itself recognizes, like, a little sequence of DNA and binds to this gene and, like, turns it on.
01:31:44.000And this gene is called NRF2, and it's like a master regulator of all these, like, really good DNA repair enzymes.
01:31:52.000Antioxidant enzymes, anti-inflammatory, all these good things.
01:31:56.000And so I've been involved in a clinical trial for the past two years, maybe two and a half years now, where my colleagues and I, we've been looking, we've been taking blood from people that are, they're obese, their BMI is about 28 or above.
01:32:14.000They're obese, they're insulin- 28 is obese?
01:32:34.000You have to consider BMI is not a really good measure of obesity because people that are very muscular and short may also have a high BMI. So you have to also look at waist circumference and other factors, which they are doing.
01:33:55.000Or any sort of dried, powdered, anything.
01:33:58.000I always wonder, like, how much of that are you actually getting?
01:34:00.000Like, how much of the actual benefit is lost in this turning into a pill?
01:34:06.000Yeah, so there's definitely some things that are lost.
01:34:09.000But the specific things that I'm interested in, like the anthocyanins, are there.
01:34:14.000But so what I've been looking at, there's other people that I'm working with that are looking at, you know, markers of inflammation, glucose response, like all the metabolic parameters.
01:34:23.000I'm specifically looking at people's damage to their DNA. So like we get white blood cells and they're frozen down and then I look at the DNA and the white blood cells and see how much damage there is.
01:34:35.000I do it at baseline, so before they start the blueberry powders.
01:34:38.000And these people have a lot of damage because they're obese.
01:34:40.000Obesity accelerates damage to DNA. Damage to DNA causes all sorts of problems, but eventually it leads to cancer.
01:34:47.000And people that are obese have a two-fold increased risk of multiple cancers.
01:34:51.000There's this ridiculous article that I read where it's talking about the positive benefits of being overweight where people are trying to justify being overweight and they were Talking about there's a certain illnesses that people recover from better if they're they're overweight and they were there's very few very strange examples they were using to try to justify being overweight and And the article was also partially in response
01:35:40.000You're getting mouth pleasure, and then you're getting the response, the physical response to whatever sugars or anything that your body and your gut bacteria are craving.
01:35:49.000But so much into it that you're broadcasting it in the form of this really misleading article that was just designed to make you feel better for being overweight and to justify these choices that you've made, which are terrible, Terrible choices.
01:36:06.000There's no benefit whatsoever to being overweight, right?
01:36:09.000I mean, being overweight is linked to increased risk for cardiovascular disease, increased risk for type 2 diabetes, increased risk for cancer, increased risk of stroke.
01:36:20.000It's increased risk of Alzheimer's disease.
01:36:23.000So, I mean, having an increased risk for all those age-related diseases is not good.
01:36:28.000There's a bunch of dumb articles written about the positive benefits of being overweight.
01:36:34.000See if you can find some of that, Jamie.
01:36:35.000It's just people that are fat that are just trying to use confirmation bias and lock into whatever small, weird statistic might exist in regards to maybe they get over a cold better or something.
01:36:51.000Actually, obesity starts to cause immunosenescence and problems with your immune system because people that are overweight or obese, they have a lot more inflammation in their body and inflammation takes a lot of energy.
01:38:49.000Kit notes that fat tissue as well as hormones it releases improves bodily defense mechanisms by providing vital energy reserves and anti-inflammatory agents.
01:40:01.000The Journal of Sexual Medicine, Insight on Pathogenesis of Lifelong Premature Ejaculation, Inverse Relationship Between Lifelong Premature Ejaculation and Obesity.
01:41:20.000The idea that you can connect all those things and say that there's some sort of a positive benefit to being found, that's clickbait bullshit.
01:42:23.000Yeah, and it's also you're trying to help someone.
01:42:25.000You want to say, look, we know mechanism, we know there's been studies that show that being overweight causes inflammation.
01:42:34.000Your immune system's constantly being active, and that crosses into the brain and causes depression, it causes anxiety, it causes learning and memory problems.
01:42:43.000So you may not be working, and that's been shown, you may not be working at your optimum.
01:42:55.000I agree with you, and, you know, I have friends that are overweight, and I've always been the person that I feel like I'm lecturing, you know, because it's always, I'm always like, and all these benefits, and I rattle off all this stuff and all this information, and then there's a certain point, it's like, this person probably gets defensive,
01:43:11.000and Doesn't want to hear it, but I care about them.
01:43:15.000And that's actually part of the reason I started making videos and doing what I do with How My Fitness, actually.
01:43:20.000Because I was constantly doing this to friends and family members, people I cared about, where it was like, at least if you put something out there, like if you put a video out there or an article or a podcast or something, they don't feel like you're targeting them.
01:43:33.000So then you can just go, oh yeah, I talked about that.
01:44:11.000You know, we had talked quite a bit about gut bacteria because of your experience with probiotics and also your experience with antibiotics from recovering from staph infection and how devastating it was to your immune system.
01:44:24.000I started going down the rabbit hole with gut bacteria after that because I found it so fascinating how long it took you to recover and how common that experience is from large doses of antibiotics, how devastating it is to the immune system,
01:44:40.000to overall health, wellness, the way you feel, the way your mood, so many different effects.
01:44:47.000One of the things that I found When I was eating a lot of bread and pasta is that I would have a good meal.
01:44:55.000Like say I would have like chicken with maybe some vegetables or something like that a nice big healthy meal and I would still be hungry afterwards for sugar.
01:45:05.000I would like my body I was stuffed like I ate like a half a chicken I'll eat a half a chicken and my body was like we need a cookie.
01:46:15.000When you cleave the sucrose to the glucose and the fructose, the fructose itself doesn't get absorbed by all the cells.
01:46:23.000It only gets metabolized in the liver.
01:46:25.000And it does something that's called ATP trapping.
01:46:29.000So what it does is it traps ATP, which is the source of energy, and it does this because it's trying to do this whole other complicated enzymatic reaction.
01:47:17.000That's one possibility that could be, could have been happening.
01:47:21.000It's really, it's also why a lot of people that eat a lot of refined sugars with sucrose or high fructose corn syrup is the worst when they eat that.
01:47:29.000Why is high fructose corn syrup the worst?
01:47:31.000Because then, so when your gut, so the way your gut, okay, let's just, let's compare table sugar, sucrose, to high fructose corn syrup.
01:47:40.000But when you compare the two, because sucrose is got, it's got glucose, I mean, it's got glucose and fructose.
01:47:49.000High fructose corn syrup does too, it has more fructose.
01:47:51.000But the thing is, is that when the sucrose sees your gut, your gut has something in it called sucrases, which it takes, basically it's, It's slower to cleave and digest the sugar, so it's not like a big bolus that your gut sees.
01:48:07.000So it's not as irritating on the gut, because first the sucrases have to cleave the sucrose, and so all this stuff is happening.
01:48:14.000Whereas when you get the high-fructose corn syrup, that doesn't happen.
01:48:17.000It's a big bolus, and it literally causes a breakdown in your gut barrier.
01:49:31.000Okay, here it is the 1970 was first introduced to food and beverage industry of high fructose corn syrup Was first introduced to the food and beverage industry in the 1970s.
01:49:42.000That's amazing that that stuff from 1970 until today So in the last 40 plus years has become a massive part of our diets the average this was published in It was like the health organization somewhere in the UK,
01:50:01.000There was some health organization in the UK that did a press release and said that the average five-year-old consumes 50 grams of sugar a day.
01:52:14.000You're eating a bunch of refined sugar in place of plants and fiber-rich foods.
01:52:19.000There's a certain type of bacteria that can thrive on low fiber, and it's a type of bacteria that I don't know the name of, but they have little flagella, things that move, you know?
01:52:32.000So your bacteria are supposed to be in the colon, the very, very end of your intestines, right?
01:52:38.000You're not supposed to have a bunch of bacteria in your small intestine.
01:52:40.000Well, they'll swim up to the small intestine because that's where the food, that's where the proteins and the sugars and the lipids are all getting absorbed.
01:54:13.000God, it's so crazy how much your diet actually affects your overall health and how few people really consider it when they're thinking about what they're eating and the consequences of what they're eating.
01:54:59.000But, you know, these different types of bacteria, there's so many different types of bacteria and they're, they're, We're eating different types of fiber, and we don't even know all what each of them are eating.
01:55:08.000We know the best thing we can do right now is to get a broad spectrum.
01:55:13.000In plants, there's fiber that are called ligands and cellulose.
01:55:17.000In fruits, there's pectins like apple.
01:55:23.000Beta-glucans are in mushrooms or in oats.
01:55:27.000Resistant starch is in legumes, beans.
01:55:29.000There's inulin, which is in plants and also like onions, artichokes, garlic, and all these different types of fiber feeding different types of bacteria.
01:55:37.000And the best thing you want is like a diverse bacterial set.
01:55:39.000So feeding them all different types of fiber is good.
01:55:41.000Plus you're getting all the plant hormetic compounds, And then you're getting all the micronutrients.
01:56:09.000Yeah, it was really long and it was disturbing.
01:56:12.000You know, you're talking about Candida growth in your stomach and how your gut is responding to all this sugar by this massive production of, or massive, here it is.
01:57:27.000Yeah, I've got loved ones that I care about that are also addicted to sugar and I try hard.
01:57:36.000It is hard, especially the older you get when you're stuck in your ways, your brain's not as able to kind of...
01:57:42.000Change as easily, you know, so also you don't have a lot of willpower some people are just not good at like saying okay This is what I'm not doing this anymore, you know like this I'm done doing that boom, you know, I mean I don't know how other people's brains work So I don't I don't know what the pull is But I know for me when when I try to quit something like I'm gonna quit sugar Boy that fucking first week or so is hard because the pull it's like there's this desire to cheat go come on man Man,
01:58:11.000one cookie's not going to fuck anything up.
01:58:13.000It's not going to be that big of a deal.
02:02:57.000The lab that I was doing my postdoc in, I've talked about this before, they designed a bar intentionally to try and fill micronutrient gaps in people that are obese.
02:03:09.000So it has vitamin D in it, it has magnesium, vitamin K, it has DHA, omega-3, it has all these good micronutrients in it.
02:03:18.000And then they try to put some dark chocolate so that it doesn't taste like crap.
02:05:01.000It's always some sort of fresh fruit, metally she'll cut up, and sometimes she'll put a little bit of some alcohol or something on there, like amaretto.
02:05:26.000You know, so the dark chocolate's one I think that people that are really craving that can feel good because there's EGCG in dark chocolate, which is what's in green tea.
02:05:36.000EGCG is one of those normal plant compounds that are doing a hormetic response.
02:05:41.000It's been shown to cause brain cells to grow.
02:06:27.000But in just the antioxidant form, it pales in comparison to glutathione-related enzymes we have.
02:06:34.000Superoxide dismutase, all these like systems that we have in our body that are designed to prevent, you know, these things called oxidation, oxidative stress from happening.
02:06:45.000So when you're taking, in fact, some people, they have a, so we have this gene that can use glutathione in our body, takes the glutathione that we make in our body, and it puts it to like prevent damage from happening to our cells.
02:07:01.000There are people that have a more active version of this, that if they take vitamin E supplemental, it actually does them harm.
02:08:12.000And I'm going to add, you know, a bunch more genes to it.
02:08:14.000But right now there's a basic set of genes that are interesting.
02:08:18.000Genes that are involved in, you know, making vitamin D. Can you convert the vitamin D3 you're taking into the steroid hormone or the vitamin D3 you get from the sun?
02:08:26.000Some people have a polymorphism where they don't do that as well.
02:08:54.000I mean, I... Well, explain CRISPR for people who don't know what that means.
02:08:57.000It's a relatively new method of altering genetics.
02:09:01.000I'm going to give the thousand-high-mile summary of it, where it's basically a way to go and fix a gene that may be, like, let's say you've got some gene that you can't repair, you know...
02:09:14.000The alcohol-induced damage as well, which also increases the risk for traumatic brain injury by like tenfold.
02:10:01.000Gene engineering up until CRISPR, the way it was done was basically you would put a gene in and it would just go anywhere and it wouldn't replace the bad one necessarily.
02:10:12.000So this is kind of like a whole new field.
02:10:34.000I think they do a really good job explaining it to people so that they can understand.
02:10:39.000I want to talk for a little bit about the cryotherapy because this is something that I emailed you when there was a disturbing article that was sort of poo-pooing the benefits of cryotherapy.
02:10:47.000And the article was, I thought it was really poorly done, poorly researched.
02:10:52.000And it was also, they studied really subjective things like how sore you felt after exercise and whether or not it benefited from that.
02:11:03.000But there are real positive benefits of cryotherapy that are measurable.
02:13:37.000You don't have to be vain to want collagen.
02:13:39.000But the point being, that article came out and all these people were saying, oh, see, I told you cryotherapy was bullshit.
02:13:44.000I'm like, oh, my God, what a piss-poor article.
02:13:47.000And it was all talking about soreness.
02:13:49.000And one of the things that he said that really drove me crazy was you'd get just as much benefit from a cool-down and a stretch after a workout.
02:13:58.000Tell that to these fucking people that I see that go there all the time that do it twice a day because they have severe arthritis and it's the only thing that's given them any form of freedom of movement of their hands.
02:14:11.000I know a bunch of people that go there that have had some really debilitating arthritis and this has given them relief where nothing else is giving it to them other than pretty severe pharmaceutical drugs or ibuprofen at high levels or what you were talking about.
02:14:24.000There's a lady that goes to my thing, but she was raving about how she can finally stretch her hands out.
02:14:29.000Her hands had been locked in this position for years.
02:14:33.000I mean, the cold itself is a hormetic stressor that is activating a variety of anti-inflammatory pathways, antioxidant pathways, you know, and it's also, last time I think on the podcast we talked about it increases norepinephrine.
02:14:48.000Well, norepinephrine itself, so cryotherapy and cold water immersion are two forms of, you know, cold exposure.
02:14:55.000Cryotherapy, just two minutes at like a minus 180 Fahrenheit can increase norepinephrine twofold.
02:15:02.000That's, you know, twofold over what you were before you went in.
02:15:05.000And norepinephrine, in addition to the brain benefits we were talking about, how it makes you feel good, how it helps with learning, it also is a very prone anti-inflammatory.
02:15:14.000So it inhibits the production of TNF-alpha, which is So it's kind of like in arthritis, TNF-alpha is kind of like going haywire.
02:16:12.000You make that and your immune cells will make that.
02:16:13.000So cryotherapy inhibits the signaling molecule so that your immune cells quiet down because now they're not seeing that signal that says, come on, hey, fire up, fire up.
02:19:32.000Well, there always seems to be some sort of a rationalization with a lot of the debunking, like whether it's the benefits of exercise, whether it's the benefits of cryotherapy.
02:19:40.000It's almost like a rationalization for not doing it.
02:19:43.000It's like you're looking for an excuse to not do it and not really very objective.
02:20:24.000And there are a lot of scientists that I know that are very smart, extremely smart, but they are in that loop where it's like just they have to debunk and criticize.
02:20:33.000And it's like, you know, at some point, huge discoveries are made by like...
02:20:38.000Connecting the dots and like getting past that like I mean you have to be critical being critical is very important But you also like I think there's a certain threshold where you just start to like, you know, you get to this like spiral But was also was infuriating about this is the data is out there.
02:20:53.000This is not like it's not there's no data It's like he made a cursory examination of the evidence and And what he chose to focus on was so subjective.
02:21:04.000He focused on a study that tested muscle soreness post-exercise with cryotherapy.
02:21:09.000Well, actually, the study that he referred to was a meta-analysis, and it was subjective, but it actually came to the conclusion that there were benefits.
02:21:17.000However, it said more studies need to be done because there wasn't large enough sample sizes and the quality of data was poor because there were not double-blinded placebo-controlled clinical trials.
02:21:28.000And I have to say to you, what he recited in that article, there was a positive effect of the cryo.
02:21:35.000But the problem is that because they...
02:21:38.000Follow it up with, oh, well, it's poor quality, basically poor science.
02:21:42.000The reality is, is that you can't do a double-blinded, placebo-controlled trial with cryotherapy.
02:21:48.000Like, you're going to be cold, and you're going to be put in this chamber where there's, like, cold, or you're not, and you're going to know if you're not as cold.
02:21:55.000You know, so anyways, I thought that was ridiculous.
02:21:57.000I was just like, whatever, I'm in Oregon.
02:22:00.000Because I know, I've experienced that there's definitely something going on.
02:22:06.000And one of the things that happens is the norepinephrine.
02:22:09.000And when you release that norepinephrine, it activates a pathway inside of your cells that basically causes your energy metabolism to ramp up because you're trying to generate heat.
02:22:24.000Basically, your body is saying, I don't want to die.
02:22:35.000It requires energy for your muscles to twitch.
02:22:40.000It's not very thermodynamically favorable, so it's not a good way to generate heat, but you generate heat because you have to ramp up to twitch.
02:22:48.000But then what happens after you've been exposed, and actually this happened to me because we did the cryo twice.
02:22:52.000The first time I did it, I was shivering.
02:23:30.000They have a negative charge on the inside and a positive charge on the outside.
02:23:33.000Well, UCP1 totally uncouples that so that there's no more charge.
02:23:38.000And that charge is very important because when that charge is there, your body knows, okay, I've been making energy because the way you make the charge is by making energy.
02:23:46.000So when the charge goes away, your body's like, oh my God, I've got no energy.
02:23:49.000So it just starts to ramp up fat metabolism.
02:23:52.000So it does that, and you start to make more mitochondria.
02:23:55.000So you're making more mitochondria in your fat cells, and this is often called brown fat.
02:24:00.000So you can actually, the reason it's called brown fat is because when you look at a fat cell under the microscope, if it has more mitochondria, then it looks brown.
02:24:07.000So you actually start to burn fat, and you have this thermogenic, because you're burning fat, it's creating heat as a byproduct, so you're warming your body, but it has this nice side effect of burning fat, which people like.
02:24:18.000And the more you expose yourself to the cold, the more you're I think we're good to go.
02:24:46.000People that have been exposed to a cold, they've been shown to increase their brown adipose tissue by like 38% if they're exposed to 10 days of 50 degree air, like outside air, just regular air.
02:25:00.000So like six hours a day out in New York in the, I don't know, pre-winter, fall, I don't know, something like that, being out there for six hours for 10 days in a row.
02:25:10.000Men were able to increase their brown adipose tissue by like 38% or something like that.
02:25:13.000That's why people from the East Coast or from the Northeast that move to California and then they go back during the winter, they go, oh, my blood got too thin.
02:25:20.000Well, there really is like a physical factor of your body not being accustomed to dealing with cold blood.
02:25:27.000And that's what brown adipose tissue...
02:25:28.000And that's really how cold got really popularized because people wanted to use it as a hack to lose weight.
02:25:34.000So they were like, oh, if I do these cold showers, I use it for the brain benefits because I notice I feel really good and also more focused.
02:25:45.000And a lot of people I've talked to have felt the same way.
02:25:49.000But then I think the other part of this article...
02:25:52.000Was the effects of it blunting some of the strength training.
02:25:56.000And, you know, I talk about this in this report that I wrote or in the podcast that I released on, and it's so complicated.
02:26:03.000I had to, like, sit there and literally just read for, like, two weeks to try to figure it out because, you know, the problem is that exercise is a hormetic stress.
02:26:20.000But the inflammation that's happening happens while you're exercising and up to one hour after.
02:26:25.000One hour after, that's when the whole hormetic response kicks in.
02:26:29.000And this has been shown in multiple studies.
02:26:31.000One hour seems to be when the anti-inflammatory response kicks in.
02:26:35.000So you've generated the inflammation and then now you've got the anti-inflammatory effects.
02:26:39.000If you do a cold exposure within that hour after exercising, it's possible you may blunt some of the inflammatory effects that the exercise is inducing because the cold is activating anti-inflammatory genes too early.
02:26:54.000Now, I don't know that for certain, but I do know that there was one study that showed strength training if you did cryotherapy immediately after.
02:27:05.000It was actually cold water immersion, which is not the same as the cryo chamber, that it blunted some of the anabolic signaling.
02:27:13.000And so there was like some of the muscle mass was not gained.
02:27:17.000But, you know, there's other studies that have been done that have shown, for some reason, all the endurance guys, they always wait an hour.
02:27:47.000Just sit down, take a look at everything that's out there and start to go, wait a minute.
02:27:50.000There's lots of little details that need to be considered to design this trial correctly.
02:27:55.000So I'm hoping that, at least for those people doing strength training, that they'll do one where they actually wait until an hour.
02:28:01.000Because there's been other studies where that strength training in combination with cryotherapy done much later, even the next day, there were actually benefits, performance benefits.
02:28:12.000Like they were able to do more of those leg curl things.
02:28:18.000You know, so, you know, I don't really know what's going on, but what I do know is that it seems as though it's very likely that doing the cryotherapy, like, immediately after...
02:28:27.000And now, then again, if you're talking about someone that's doing, like, there's been studies that have been published showing that people that are doing two bouts of exercise, so they're, like, riding a bike and then they're waiting, whatever, 30 minutes, and then they go and...
02:29:10.000People judge the heart recovery from a workout.
02:29:12.000So as soon as you're done with an intense workout, the ability of your heart rate to lower immediately within minutes, that's like a marker of heart rate variability.
02:29:19.000And it's supposed to be good because your heart's able to deal with these stressful changes, you know, because when you're making cortisol or something, your heart starts racing more or some of these other stress hormones.
02:29:30.000So it's been shown to improve that and being able to have your heart rate slower right after a workout and then you're immediately going to do a workout again, you could imagine there would be an performance enhancement with So, there's also a difference in the physiological response between cold water immersion and cryotherapy,
02:29:51.000There are differences in the ability for those two different modalities to extract heat from the body.
02:29:57.000If we're talking about submerging ourselves in cold water up to our shoulders, Water or ice is much better at extracting heat from the body than air.
02:30:12.000But surface area also plays a role in the temperature change.
02:30:15.000So if you're sitting in cold water that's 57 degrees, that's not as cold as going into a minus 180 or whatever cryo chamber.
02:30:24.000But you can also sit in the cold water for a lot longer.
02:30:57.000So if you have someone that stays in water, 57 degree water, for an hour, they increase their norepinephrine by fivefold instead of twofold.
02:31:06.000So it could be good, but it could be bad.
02:31:09.000If you're talking about doing it right after a strength training session and jump into cold water for five minutes, that could have some very potent anti-inflammatory effects.
02:31:19.000So the best way to handle it would be to wait at least an hour.
02:31:26.000What about anti-inflammatory markers in the blood?
02:31:30.000So there have been studies that have shown that cryotherapy lowers C-reactive protein, which would be an inflammatory marker, and then the glutathione-related enzymes going up, and also superoxide dismutase, that would be a marker for inflammation because there's also decreased inflammation when you have more of those.
02:32:37.000So why would anybody write an article like that?
02:32:40.000Like I said, there's the bad article that was the anabolic blunting effects, which was done immediately after exercise, which made a huge splash because it's like, whoa, your gains.
02:32:53.000And then you have the hardcore, very skeptical people that are like, well...
02:32:59.000The quality of data, you know, well, the thing is, is that there's a large body of data.
02:33:04.000And sometimes if you can't have a double-blinded placebo-controlled trial, then you have to look at mechanism.
02:33:09.000You have to look at animal studies combined with human studies.
02:33:12.000You have to understand what's going on.
02:33:16.000We know that norepinephrine is doing all these things, you know.
02:33:18.000So I think you just have to be very comprehensive, especially when there's the argument that there's no placebo-controlled trials or It's too subjective.
02:33:30.000But there's lots of ways that it's not subjective.
02:36:15.000So it makes sense that nature would make a way to be able to do that with the plant version.
02:36:19.000But the thing is, is that there's been a study that showed that people that take preformed ALA, alpha linoleic acid, have to take 33.5 times more than preformed DHA or EPA to get the same amount of DHA and EPA in the brain.
02:36:38.000There are vegan or vegetarian-friendly sources, which would be microalgae oil.
02:36:45.000I personally think that vegans and vegetarians should take microalgae oil.
02:36:50.000If I was a vegan, which I can't ever see myself becoming one, but I would absolutely take that.
02:36:55.000Why do you not see yourself ever becoming one?
02:36:58.000Because there are important micronutrients in meat that are important for a variety of physiological functions including the brain, red blood cells.
02:37:08.000You can supplement with some stuff but I haven't convinced myself not to eat meat.
02:37:15.000So I think with vegans, what they're trying to do is come up with sort of an ethical workaround.
02:37:21.000They're trying to figure out how can you be healthy and live a vegan diet, and is it healthy enough?
02:37:28.000And most of them, at least the hardcore proselytizing ones, seem to think yes, and they want everybody else to do it too.
02:38:02.000They're getting the good micronutrients in plants, the magnesium, the vitamin K, the folate, vitamin C. And they're getting all the hormetic compounds in the plants.
02:38:14.000Um, is that they're, they're more nutritionally deficient in things that most people in the Western world are not because the problem with the, like the United States in general isn't that we eat enough meat here.
02:38:27.000Most people, unless you're vegan or vegetarian, people are eating enough meat.
02:38:29.000The problem is people aren't eating enough of their greens.
02:38:31.000And so I usually focus on micronutrients that are found in greens because that's what people are not getting enough of.
02:38:36.000But there are important micronutrients that are in meat, um, That vegans and vegetarians are more subject to being deficient in.
02:39:01.000Most people think of iron as being important for your blood cells, and it is.
02:39:04.000It's bound to something called heme, which is a protein inside hemoglobin that's important for transporting oxygen to your tissues because you need oxygen to make energy.
02:39:14.000So, but the other thing that Iron's doing is it's also important for making myelin in the brain.
02:39:21.000Myelin is what surrounds the axons of your neurons and it allows them to communicate quickly.
02:39:26.000It allows electrical signals to It signals to be transported quickly.
02:39:33.000Like you need iron to make serotonin in your brain.
02:39:35.000And it's one of the reasons why during pregnancy, iron is very...
02:39:39.000Like if you have iron deficiency during pregnancy, it can cause abnormal brain structure.
02:39:43.000It can cause like birth defects because it shapes the structure and the wiring of the brain.
02:39:49.000So that's, you know, obviously here...
02:39:52.000In the United States, we have supplements, we have access to supplements, and you can take a sublingual B12. It's a little bit of a different world than it is somewhere in a developing country.
02:40:04.000But B12, it's animal-based, so how are they getting plant-based B12? Is there a plant that has B12 in it in large numbers?
02:40:13.000So B12 is actually made by certain strains of bacteria.
02:40:17.000And the reason it's high in meat is because it gets, you know, animals are predators and so it gets concentrated in their muscle.
02:40:23.000It gets concentrated in animal tissue.
02:40:26.000But what about animals that are herbivores?
02:40:28.000I mean, does it still exist in them even if they're not predators?
02:40:31.000Because they're eating a variety of things that have the bacteria.
02:40:37.000Like there's certain strains of mushrooms that have it.
02:40:40.000If you're a vegan or a vegetarian and you're just eating those mushrooms, you'd have to eat an enormous amount to get the RDA. But it's more concentrated in animal meat, which are constantly eating it.
02:40:50.000So it gets concentrated in their tissues because B12 is required as a cofactor for a lot of enzymes in multiple organs, including their muscles.
02:41:24.000So there was a study that was done in Tanzania.
02:41:31.000So there's a few researchers, UCLA actually is where, I think one of them just retired, but there was some researchers at UCLA that were studying the effects of B12 and iron deficiency hormones.
02:41:45.000On cognition, on, you know, learning, cognition, behavior.
02:41:50.000And there was a bunch of studies that were associative studies, like that crappy, premature ejaculation, obesity, where it's like, you know, these two things are associated, but we don't know if it's causing.
02:42:00.000And so there was an association with low B12, low iron, and poor IQ, lower IQ, poor cognition, poor behavior, and But there was no real causal, you know, role identified.
02:42:13.000And so there's a couple of researchers at UCLA that did two different clinical trials, where there was 12 different schools in Tanzania that were selected.
02:42:24.000And these clinical trials lasted two years, and there was two of them.
02:42:27.000The first trial was 575 kids, or around 600, and the other one was like 350. Yeah.
02:42:52.000And so the trial was designed where these school kids, they were given a snack every single day for two years.
02:42:57.000Either the porridge, or they got the porridge with a glass of milk, or they got the porridge with meat.
02:43:04.000And every three to six months, there were arithmetic and reading tests done.
02:43:09.000So they were looking, trying to measure, you know, cognitive performance.
02:43:13.000They measured physical performance and muscle mass.
02:43:18.000And what the results were of this study was that the porridge with the meat, so the school children that were eating the meat with the porridge, scored better on math arithmetic.
02:43:31.000They had more muscle mass and they grew more than the other school children that did not get the meat.
02:43:37.000And they also, so that's all quantitative, they also performed They were more likely to exhibit leadership qualities out in the playground.
02:43:47.000That's a little more subjective, but still interesting.
02:43:49.000So the bottom line here is that, you know, obviously in Tanzania they're not We're good to go.
02:44:16.000Then you will have nutritional deficiencies.
02:44:19.000Now, the question is, if those children were given a B12 supplement or iron, would that have made a difference?
02:44:26.000I mean, there's been studies in the United States that have been done on school children that have been deficient in certain micronutrients, and they were given a multivitamin and an omega-3 supplement, fish oil.
02:44:35.000And only the ones that were deficient to begin with improved, like, did better on reading and arithmetic tests.
02:44:41.000So there's definitely, you know, an argument to be made there.
02:45:26.000I mean, a lot of vegetarians supplement with B12. I mean, they know.
02:45:30.000And sublingual is important because there's also gene polymorphisms that affect the way your gut absorbs B12. So people have to bypass that.
02:45:48.000Well, with iron, it's kind of tricky, I just want to mention, because, you know, iron, a lot of vegans think that they can get their iron from their diet, because iron's also found in beans.
02:45:56.000It's in plants, it's in spinach, but the way it's bound, it's bound in something called phytate, which we cannot digest.
02:46:04.000And so the bioavailability of iron is 1.8 times less in...
02:46:41.000Multiplying by 1.8 is already important if you're just getting it from food because the bioavailability of the iron is almost twofold less than from meat.
02:48:36.000So even actually people, vegetarians that are eating a bunch of beans, legumes, first of all, they need to eat 1.8 times more than they would have meat.
02:48:45.000But they also, if they eat it with citrus fruit or have some berries or broccoli is high in vitamin C, have it with your beans.
02:48:51.000That would make a difference in increasing the bioavailability of the iron.
02:48:58.000That's a fascinating aspect of food supplement or supplementation is eating it with the right foods and making sure that you, you know, some things you don't want to eat with any food at all and some things you want to have on a full stomach.
02:49:10.000Or you want fat like the fat soluble vitamins, carotenoids, even vitamin D. The vitamins that are soluble in fat are the bioavailability is increased when you take it with fat.
02:49:22.000And so that would be another one, actually.
02:49:24.000A lot of vegetarians probably think they're getting enough vitamin A because beta carotene, which is in plants, can be converted into vitamin A. Vitamin A is actually...
02:49:35.000It actually becomes a hormone, and it works much like vitamin D. Not quite the same, but it does change.
02:49:41.000It activates genes, turns genes off, does all this stuff.
02:49:44.000So it's very important for immune function, for your eye, for vision.
02:49:47.000But the bioavailability of beta-carotene is very low.
02:50:24.000Just considering whether or not they have that gene polymorphism.
02:50:27.000I think the main ones are iron, B12... Omega-3.
02:50:32.000And vitamin D, you know, 70% of the population doesn't get enough vitamin D. But vegetarians often think they're getting enough vitamin D because you make it from the sun.
02:50:41.000But, you know, the problem is that so many factors regulate that because...
02:50:46.000So UVB radiation has to hit your skin to make it.
02:50:49.000And so if you're wearing sunscreen or you have a lot of melanin, so if you've got like dark pigmentation that blocks it out, latitude where you live, so UVB rays don't hit the atmosphere at certain times of the year in certain regions.
02:51:03.000So you're only three or four months out of the year can make vitamin D from the sun.
02:51:17.000Yeah, so all these factors play a role.
02:51:19.000And there is a vitamin, I know I was talking to Rich Roll about this, because vitamin D supplements, D3. The plant form is D2. It's made by mushrooms.
02:51:29.000Mushrooms also make vitamin D when they're exposed to sun.
02:51:31.000The plant form doesn't get converted into the hormone very well.
02:51:34.000And also, there's been two recent studies that have shown that D2 may actually inhibit D3's function in muscle.
02:51:42.000So it actually has negative effects in muscle tissue, taking too much D2. Yeah, so D3 is the best supplement form.
02:51:51.000And most of the D3 on the markets from...
02:51:54.000Lanolin, which is like secreted from sheep skin or something.
02:54:47.000If you have a gene polymorphism in one of these three genes...
02:54:53.000Because when you eat saturated fat, it needs to be metabolized, transported to the right place.
02:54:59.000You don't want it just sitting around as fatty acids in your bloodstream.
02:55:03.000Well, those genes that I just mentioned, they play a role in doing that.
02:55:06.000Some people don't activate them very well.
02:55:08.000And so if they have a high saturated fat and a low poly or monounsaturated fat intake, they can actually have We're good to go.
02:55:41.000So that's one thing, but that's the smaller thing.
02:55:43.000The real problem with saturated fat is actually sugar.
02:55:48.000The problem is that saturated fat increases the production of LDL cholesterol, which isn't necessarily bad, unless you have massive inflammation from eating refined carbohydrates, and specifically from eating sucrose or fructose corn syrup.
02:56:39.000But like my mother-in-law, she watched the video and she had done a lipid panel where her physician had measured her LDL particle, measured particle size, measured triglycerides, all these things and wanted to get her on statins because she had really high cholesterol.
02:56:57.000Turns out, I knew why she had high cholesterol.
02:57:00.000She has high cholesterol because she has gene polymorphism in the ApoE4, which prevents cholesterol from being recycled.
02:57:06.000So that's why she has high cholesterol.
02:57:08.000So she watched this video and she learned all about the particle size and that it's the small dense ones that are really an indicator of cardiovascular disease.
02:57:15.000And her small dense were like, she had none.
02:57:19.000LDL cholesterol is important because anytime you make a new cell, you need cholesterol.
02:57:23.000Cholesterol is made of cell membranes.
02:57:25.000Every time you're making a new kidney or liver cell, you need cholesterol.
02:57:27.000When you have damage, when you hit yourself or you're doing your workout and your muscles get a little damaged, you need cholesterol there to repair that damage.
02:57:47.000Two, People are now starting to tease apart that it's actually the combination of eating refined carbohydrates and saturated fat.
02:57:54.000If you just have the saturated fat and you're eating vegetables and good things as well, then you're not going to have all that inflammation.
02:58:01.000You're not going to make small, dense LDL particles.
02:58:03.000I talked about this with you last time.
02:58:04.000That's what makes the small, dense LDL's inflammation.
02:58:07.000So when you have the small, dense, because a certain protein gets obscured, it causes it to stick to the walls of your blood vessels very easy.
02:58:17.000So that's kind of the danger, because then you start to accumulate a plaque there.
02:58:20.000So this totally makes sense when you talk about the amount of heart disease that exists in people that have this typical American diet, which is high in saturated fat, but also high in high fructose corn syrup, processed sugars.
02:58:34.000I mean, here's the thing, and this is the problem with all those studies, those studies that are correlations, is that you're looking at Yes, they're eating meat.
02:59:47.000Some people can have a problem when they have too high of a saturated fat intake, even if they're eating other healthy stuff.
02:59:55.000Like I said, because the gene that's activated that helps metabolize the fat, break it up, transports it to where it goes, isn't getting turned on well.
03:00:04.000Well, those genes get turned on by polyunsaturated fatty acids.
03:00:07.000And so if you eat a ratio, if you're eating saturated fat, which is dairy, you know, some pork, I don't know, red meat, mostly, like, if you get a lean cut, it's not even actually that high in saturated fat compared to dairy or cheese or butter.
03:01:59.000And what ends up happening is when you're inflamed, your body will turn off the production.
03:02:05.000It basically starts making something called malonyl-CoA, which is important to make these very low-dense particle lipoproteins I was talking about.
03:02:15.000But what it also does is it inhibits your body from being able to metabolize fat with the exception of medium-chain triglycerides because it inhibits the transporter.
03:02:25.000There's a transporter on mitochondria called CPT that is inhibited when your body's inflamed because it's making that malonyl-CoA.
03:02:33.000And when that transporter is inhibited, you're polyunsaturated, you're saturated, all like 99% of the dietary fat you take in is not getting used.
03:02:42.000So it gets stored or it's like you have fatty acids in your bloodstream and can raise triglycerides and things.