Joe Rogan Experience #2170 - Max Lugavere

Joe Rogan podcast check it out The Joe. Rogan Experience Train by day Joe Rogan. podcast by night all. day what's up Max how are you so good I. know what's cracking oh man just uh. first of all honored to be here thank. you love you and your work and yeah I. mean just uh National. Treasure that's very nice of you go out. on a limb and say it but um no I'm super. super excited because I've been working.

on this documentary for the last 10. years of my life and um it's finally out. today which uh I'm super pumped for it's. called a little empty boxes and we. talked about it the last time I was here. mhm and um it's a project that means the. world to me I think it's the most. important thing I've ever done and it's. the first ever dementia prevention. documentary about the science of. dementia prevention but it focuses it's. a very emotional and personal film for. me because it follows my mom who for. many years suffered from a rare form of.

dementia called Louis body dementia. which is akin to having both Parkinson's. disease and Alzheimer's disease at the. same time that's a Robin Williams had. that's what Robin Williams had yeah yeah. and it's a it's a rare condition it. affects about 1 million people in the. United States but it's a um it's a. dementia and dementia is now a soaring. public health problem and there's a lot. of controversy in within the field um. the last time I was here we talked about. you you know fraud in the um in the.

research space with regard to the. prevailing hypothesis as to what causes. Alzheimer's disease which is the most. common form of dementia and actually. finally over the past month that paper. was finally retracted it took two years. but um could you explain to everybody. what the fraud was Yeah so basically. among the dementias Alzheimer's disease. is the most common form of it and that. affects about 6 million people in the. United States and since it was first. named in.

1906 by physician aloise Alzheimer the. prevailing hypothesis as to what causes. Alzheimer's disease dubbed the amalo. hypothesis has been that this plaque. formed by a precursor protein called. amalo beta accumulates in the brain and. by finding a drug that can potentially. remove extract that that those plaques. from the brain from the extracellular. space around neurons that we could. essentially cure the disease that the. that the causal factor in the condition.

was this was ultimately this amalo beta. protein which forms the plaque. and trial after trial has been a dismal. had been a dismal failure and it wasn't. looking good until in um 2006 a paper. was published in nature which for any. scientist publishing in nature it's like. winning an Academy Award and that paper. essentially what that did was it it. allegedly identified this variant of.

amalo beta that connected the plaque to. the cognitive dysfunction so the most. important clinical feature of. Alzheimer's disease because for a long. time it was known that cognitively. healthy people accumulate plaque in. their brains and that plaque doesn't. seem to correlate with cognitive. impairment or anything like that and so. that was very deflating for researchers. in the field until this 2006 paper came. out and what it did was it renewed faith. in this in this hypothesis which was.

always a hypothesis and continued to. send billions and billions of dollars. worth of funding down this path and what. turned out to be the case just two years. ago was that that paper was essentially. fraudulent and it represented about 16. years worth of wasted time wasted money. which was hugely deflating for not just. the research Community but also for any. patient who's ever suffered from. Alzheimer's. disease and.

you know the way that the field is now. slowly starting to turn but this is a. drum that I've been beating for the past. 10 years is that we really need to start. talking about these conditions in terms. of prevention and that's what inspired. me to set down this path of creating. this documentary little empty boxes what. was the fraud like what what how did. they do it so. basically the in the paper there were. they identifi these proteins that they. isolated in Rat models of the condition. Mouse models the of the condition called.

a a beta star. 56 again amalo is amalo is there at the. scene of the crime so to speak so when. you have Alzheimer's disease somebody. who's died of Alzheimer's disease what. they what they find inevitably in the. brains of cadavers who've died from. Alzheimer's disease are two features. they see this aggregation of these. plaques amalo beta plaques and Tangled. proteins called. ta and so it was a very seductive. narrative that this plaque causes the. condition right for years the problem is.

they've succeeded at reducing the plaque. in the brains of people with Alzheimer's. disease but that hasn't led to any. Improvement in the clinically meaningful. features of the disease that we that we. aspire to improve for sufferers of. Alzheimer's disease right the cognitive. the cognitive. function and in tandem with that we see. that amalo is produced naturally in all. brains and people who are cognitively. healthy have amalo in their brains. there's a degree of amalo burden that.

seems to be inevitable as a as um as a. just general phenomena due to. aging and so it it was very it was. becoming very clear that amid is not the. causitive feature here that there is. some other factor or factors at play. which lead to cognitive. degeneration until 2006 and in in 2006. what happened this paper basically found. this subtype that when injected into a. mouse caused profound cognitive.

dysfunction and what they did was they. Illustrated these proteins on what are. called in what's called a western blot. analysis which is basic basically a. graphical depiction of. proteins and um the peer review process. for papers I mean they people go in and. they crunch the numbers and stuff but. they don't look at like imagery and they. don't they don't look with a they don't. go through the imagery with a fine tooth. comb to make sure that it hasn't been. photoshopped essentially but one sleuth. who is a scientist himself um this.

researcher uh from Vanderbilt named. Matthew shrag actually identified that a. lot of these images had artifacts that. made it very clear that they were faked. oh yeah so fullon fraud full-on fraud. and by the way and it was it's it's been. two years it took two years for that. paper finally to be retracted are there. any consequences towards people that. published that. paper I mean it's obviously they have a. lot of egg on their face so to speak I. mean very it's it's hugely humiliating.

um but no I don't think that there's. they're still employed they're yeah the. lead researcher still employed I mean. they're they're investigating sane lesny. who's a university of uh he is a I want. to say Michigan not Michigan um it'll. come to me but the the the the primary. researcher is being. investigated um as far as I know so the. primary researcher they're connect to. the Photoshop saying this person might.

have been the one that released it it. was very clear it was very clear and. that you know that's it's so dirty soty. it's so evil for all the people that are. looking for some sort of relief yeah and. that you know you have this scientific. paper you published and you knowingly. release these photoshopped images in. order to validate your paper there's a. ton of Fraud and God yeah it's so evil. when you think about how many people. suffer from this so many people and.

you're giving them this false hope just. to boost up your academic career yeah. it's awful the lost time and by the way. that paper has been subsequently. referenced thousands of times in the. medical medical literature basically you. know negating a ton of research I mean. like count countless papers that have. been since published that have. referenced that paper in 2006 that. nature paper that was finally retracted. I mean think about the Lost Time think. about the needless suffering.

yeah and it's my view that dementia. essentially by the time you are. diagnosed with dementia we'll say. Alzheimer's disease you are in late. stage Alzheimer's disease whether it's. mild whether you were just diagnosed. yesterday it's it's this is a disease of. midlife with symptoms that appear in. late life and so that's why the field is. now slowly hopefully I hope pivoting. more towards prevention and where the. money I think needs to go is I in into. identifying that goal golden biomarker.

that's associated with the onset of the. condition so that clinicians can. intervene earlier because right now when. you catch it it's sort of like. pancreatic cancer which incidentally my. mom passed from in 2018 but it's you. know pancreatic cancer most of the time. it's diagnosed and it's too late the can. the tumor is already. metastasized and so this is kind of. similar with Alzheimer's Disease by the. time it's diagnosed it's already you're. already very late in the game there's. widespread neuronal uh dysfunction gluc. ose metabolism in the brain is.

diminished by 50% so it's again you're. you're catching it in its latest stages. ultimately and that's why I think. Alzheimer's drug trials have a 99% 99.6%. fail rate Because by the time you catch. it I think reversing it is you know. impossible I think it can be slowed with. exercise with with a with a multimodal. dietar and lifestyle intervention but um. but yeah it's really it's really sad and. so that's why 10 years ago when I saw. this developing in my mom and I stumbled. upon all this research and I began. really diving in. it became very clear to me that this is.

something that that anybody with a brain. needs to be aware of and talking about. and what what's the factors when it. comes to someone eventually getting. Alzheimer's is it purely genetic is it. lifestyle is it diet are there. environmental factors and toxins like. what is it yeah so there are what are. called risk factors so the the. heritability of Alzheimer's disease is. very low it's like 2 to 3% and the. variant that is hereditary is early. onset familial but that affects that.

that makes up a very tiny proportion of. overall Alzheimer's incidents and. similarly with Parkinson's disease the. heritability of Parkinson's disease is. very low I mean this and I definitely. want to talk about Parkinson's disease. because there's a lot of really. interesting new research in that in that. field but by and large with regard to. Alzheimer's disease you have what are. called your non-modifiable risk factors. which are your age you can't change your. age your gender you can't change your. gender and your genes you can't change. your genes although you can affect genes. Express themselves which is known as.

epigenetics but then you have your. modifiable risk factors which I think is. so exciting because these are the the. risk factors that you have agency over. you can you can control obesity. hypertension type 2 diabetes I mean. these are all nutritionally mediated. obviously which I love talking about. nutrition and nutrition in so far as it. can prevent or reverse obesity I think. that's incredibly empowering type two. diabetes if you have type 2 diabetes. your risk for developing Alzheimer's. diseasing increases between two and.

fourfold they're actually now um we. interviewed in my documentary The. researcher who coined the term type 3. diabetes have you heard that are you. familiar with that concept no I haven't. so it's looking a lot like Alzheimer's. disease might in fact be a form of. diabetes of the. brain wow which is a mindblowing way to. think about this condition um and in. fact we see that peripheral insulin. resistance so the the home Mark of type. two type two diabetes is insulin.

resistance and we see that the more. insulin resistant a person is the more. difficulty their brains seem to have. with regard to creating ATP which is the. primary energy currency of our. cells and the researcher who coined type. 3 diabetes her name is Suzanne deamon. she's a Brown University researcher and. she is in no way in the public sphere. she's a you know purely a bench. researcher she's actually in my. documentary it was like incredible to. get to interview her and speak to her.

but it seems that insulin. resistance causes the brain to suffer in. many ways it damages the blood vessels. ultimately when you have type two. diabetes it damages the blood vessels. that supply the brain with oxygen. nutrients energy but it also seems to. impair there also seems to be an aspect. of insulin resistance that reduces the. brain's ability to generate. energy okay so when you first started. becoming aware of this your mother uh.

develops this condition you first start. being aware of it what were the first. things that you noticed that started to. get you to question whether or not the. conventional applications of drugs and. thing are on the right path yeah I mean. you know I grew up in New York City and. when my mom first started to show these. symptoms and how did you notice it like. what what what were the symptoms she. would I mean we would have I was living. in La at the time and so we we would we. would touch base every other day via.

phone and she started to complain to me. about brain fog and there was some. aspect of what she was sharing with me. that I thought was just a natural part. of getting. older but. ultimately she revealed to me and the. rest of my family that she had sought. the help of a. neurologist and that seemed odd you know. why would my mom I I hadn't had any. prior family incidents of dementia. anything like that why would why was my. mom suddenly going to see a.

neurologist and but you know like I was. still in La living my my life I was in. my late 20s at the time but it wasn't. until a trip to Miami my family went. down to Miami to hang out with my dad. cuz my parents had been separated and my. mom was in the kitchen and she confessed. to the family that she'd been having. memory problems at this point so it had. been described as brain fog but she. revealed that she had sought the help of. a neurologist and. you know me and my and my brothers and.

my dad we were in total disbelief that. my mom was having anything outside of. the could could possibly be having. anything outside of the realm of. ordinary and so we were kind of mocking. her in a way um and we said well if. you're really having such such profound. problems what month is it or I think it. was like what year is it or something. like that and she couldn't recall she. couldn't recall what the month was and. she started to cry and at that point for.

me that's when I knew that something was. really wrong and that I needed to step. in cuz you know when you're sick it is a. really that's a really scary place to be. it could be frustrating it could be. confusing and you know when you're in. these doctor's offices and they're you. know often times they don't have the. best bedside Manner and they run a. battery of esoteric tests it can be. incredibly overwhelming and it becomes. really hard to advocate for yourself. I've learned as somebody with a chronic. illness. not least of which a chronic illness.

that's affecting your cognition and so I. decided at that point um essentially. that I had to pack up my La life I moved. back to New York and I started going. with my mom from doctor's visit to. doctor's visit and again you know I'm. pretty privileged grew up in New York. City my mom had health insurance. resources we started going you know to. all of these different Cathedrals to. Western medicine academic medical. insight and in every instance I. experienced what I've come to call over.

time adios diagnose and. adios a physician would you know run. these tests titrate up the dose of a. medication that she was already on one. physician actually thought that all of. her symptoms were due to depression. right there's this like idea of the. hysterical woman today one in four women. over the age of 40 are on an. anti-depressant drug you know so one one. and four yeah over the age of 40 Jesus. Christ yeah they're I mean I'm not. saying there's no use for them those. kinds of drugs but they're very over. overprescribed. um that's not that's not I don't think.

that's. controversial and so my mom was given. one of these drugs without full informed. consent I don't think I mean ultimately. we tried to get her off of them which we. found out was incredibly difficult to do. titrating off one of these ssris is. really really hard. actually and it turned out obviously to. be to be the case that my mom that these. symptoms were not due to depression they. were due to degeneration in her brain. and we went from doctor's office to. doctor's office ultimately ating in a. trip to the Cleveland Clinic so just.

imagine like we're in New York City. right we have like multiple hospitals at. our at our disposal we had to book a. trip to the Cleveland Clinic and it was. there that for the first time my mom was. diagnosed with a neurodegenerative. condition so she was prescribed drugs. for both Alzheimer's disease and. Parkinson's disease at that time and. that to me was I'd never I've always. been a pretty chill guy but that was the. first time in my life I'd ever i' I've. ever had a panic attack just Googling. the drugs you know like a scared like. any scared kid would do when their mom.

receives a a lifechanging. diagnosis and um and that was the moment. for me that I realized that my life had. to Pivot and I I had no choice but to. dedicate myself to learning all that I. could about these conditions and so you. find out about the fraud and how long. into your research did you find out that. most of what people understood about the. condition was based on this fraudulent. study well it's not even just the study.

it's the fact that these conditions. begin decades before the emergence of. symptoms so you know again it's it's a. disease of of midlife essentially they. Alzheimer's disease begins 20 to 30. years if not more before the the first. symptom and so to me it became very. clear that we were approaching these. conditions in the wrong way you know. trying. to acting in a in a reactionary way to. something that had taken decades to. manifest to me just seemed wrong.

and I stumbled upon the work of a. neurologist at Wild Cornell New York. Presbyterian who was talking about. Alzheimer's disease as a preventable. condition which is not something that. I'd heard prior to coming across his. work and I realized at that time that. this was like considered 10 years ago a. fringe idea dementia prevention was like. a fringe idea except for through the. lens of this neurologist who was working. within the confines of you know rigorous.

randomized research and you know and. checking all the boxes for scientific. credibility and. um and so to me it became really it. became really clear that that this is a. topic that I needed to help amplify. using my skill set as a non-medical. doctor as a non-academic scientist and I. also learned really early on that it's. not a genetic condition that we have. genetic risk factors but that um that we. have a say when it comes to our. cognitive destiny that this is not a.

natural part of aging I mean you know. everything in the body as you get older. tends to falter in its functionality you. know like our joints don't work as well. and you know there is a degree of. forgetfulness that I think. is in a in a way a natural aspect of. getting older but cognitive impairment. that's not natural degeneration of our. of our neurons of you know of for. example the portion of the brain that. that drives movement the substantial. chagra which is which occurs in.

Parkinson's disease that's not normal. and so it began this investigation for. me trying to understand because I was. seeing the person who meant the most to. me of anybody in life you know. degenerating every day in front of my. face getting worse and worse and worse. it it instilled this this burning desire. in me to understand all that I could and. to share to pre in the hopes that it. might prevent it from happening to. others and. um and yeah it was also very odd because. my um my maternal grandmother did not.

have dementia so it was really sad and. and surreal in fact that my mom was. increasingly requiring aroundthe clock. care while her mother who lived in the. same home and was 30 years older was. cognitively totally healthy it was just. the it was just the oddest thing my my. my grandmother my mom's mom was in her. 90s and totally cognitively healthy able. to form cogent senses and my mom was. struggling to express an idea to get out.

of a bathroom and it just to me it was. it was so shocking that I you know it. was like it was traumatic I mean I still. have PTSD I think from from those days. but it it's yeah it's motivated me to to. do what I can to help and I saw all in. in every you know by the end of my mom's. life she was on 14 different. Pharmaceuticals and I'm not I'm not. anti- Pharma like if if there was a drug. that would have actually helped my mom I. would have been first in line at the. pharmacy to to fill that prescription. for her but the drugs don't work at all.

and Physicians are very quick to you. know to write a prescription to like add. a new drug to the Arsenal they're. they're very um reluctant to. deprescribe I've I have never seen a. prescription de prescribe to my mom and. by the end of her life she was on 14. different Pharmaceuticals and there's. nobody on Earth that that understands. how all of those different drugs are. interacting in an you know in a in a. system going growing increasingly frail.

it was just really. sad and you know so I started to. investigate these modifiable risk. factors you know whether it's diet. dietary diet related which it you know. in my mom's case it may have had. something to do with her diet over the. years it might have had nothing to do. with her diet over the years I'll never. know but also now we're starting to see. that air pollution is a major um. contributor to neurod degeneration we're. starting to see now that well as of 2020.

it was acknowledged that um exposure to. air pollution is actually one of these. newly identified mod modifiable risk. factors for Alzheimer's disease so. exposure to fine particulate matter PM. 2.5 actually might cause Alzheimer's. disease for some patients and. then most interestingly and this is one. of the things that I want to talk about. with you which I came across the work of. a of a neurologist named Dr Ray dorsy. who's over at University of Rochester. who's done a lot of work publishing on.

the link between environmental toxicant. and Parkinson's disease and Parkinson's. disease is now the fastest growing brain. disease and my mom's condition actually. had more in common with Parkinson's. disease than it did Alzheimer's disease. she had Louis body dementia which is has. more in common with Parkinson's even. though they're they're both dementia um. Louis body and and and and Alzheimer's. but there's data now linking exposure to. certain herbicides and pesticides to. Parkinson's disease drama I Ally. increased risk anywhere.

between three 2 and a half to sixfold um. increased risk which herbicides and. pesticides so there's a pesticide called. paraquat that there's a great article. written in the guardian by um a. journalist named Carrie Gillum and I got. to speak uh on a panel with her recently. at a at a scientific conference in DC. called brain and environment and. paraquat is this compound that it's a. it's an herbicide that's produced in. China but its use is banned in China we.

import it here yeah it's. crazy we use it here. and exposure occupational exposure to. this compound is associated with between. two and a half to three times a risk for. the development of Parkinson's disease. related compounds are literally used in. Mouse models to create Parkinson's. disease. and the that has that creates it is has.

been under investigation for years and. what has now come to light is that they. knew about the fact that these that. these chemicals accumulate in the brain. in brain tissue and they seem to. selectively Target the region of the. brain associated with Parkinson's. disease the substantia [ __ ] wow it's. very scary and um you know what um crops. are these used on is it specific crops. is specific foods to avoid or how do you.

know if those pesticides or herbicides. are being used well it's it's the the. residues and the the exposure that you. get from eating them. is very low but we don't know what. long-term exposure to those low levels. is doing to us I mean my my mother is. somebody who never believed in organic. produce right and organic is not perfect. and natural compounds some of them are. the most dangerous compounds on Earth so. I know you know some people listening. might say oh you know here we go with.

the appeal to Nature fallacy but it's. very clear that occupational exposure is. very hazardous you have to be licensed. you have to use this stuff very. carefully but it some people actually. use it to to to off themselves I mean. it's like a it's a really toxic compound. and we're now we we now have data. suggesting that it creates this. condition that it selectively targets. and destroys dopamine producing neurons. that that that immediate movement and um.

and it's used yeah it's used in in. cereal grains things like that. um why does uh cannabis oil have a. profound effect on Parkinson's patients. you know I don't I don't know about. cannabis oil but I can tell you about. nicotine and nicotine is a very. interesting compound from the vantage. point of. parkinsonism. and I know I mean a lot of people you. know love nicotine obvious for its its. cognitive boosting effects um I'm not.

going to say that it's a it's a healthy. compound I mean I think that it has. cardiovascular repercussions um and the. like but there seems to be a and it and. of course smoking is terrible for you. but. cardiovascular with the delivery method. or just across the board nicotine by. itself raises heart rate and it raises. blood pressure acutely not by much but. um. presumably uh. and it's vasoconstrictive as well so it.

you know there's some evidence. suggesting it it impedes wound. healing um I will occasionally use. nicotine as a as a cognitive enhancer. but I also have I have chronic low back. issues and um I think that you know for. people with disc issues this is just a. speculation but I think that it's. probably not a good idea to chronically. use nicotine if you have disc issues. which are already your discs and your. back are already poorly vascularized and. nicotine is a vasoconstrictor.

vasoconstrictor um and smoking you know. increases your risk for Alzheimer's. disease um I'm not I don't think that. there's a a that we've identified a. relationship between pure nicotine and. well pretty much anything the the the. research on pure nicotine by itself is. pretty sparse most of the most of the. research on on the health effects of. nicotine is confounded by smoking which. is obviously obviously not good for you. but interestingly there does seem to be. an inverse relationship between nicotine.

use even via smoking and parkinsonism so. people who smoke cigarettes seem to be. protected to some degree against. Parkinson's disease which is very odd. and they've shown in Mouse models that. nicotine actually when they use some of. these mitochondrial toxins some of these. poisons like paraquat right or another. one called mptp which is has been used. as a as a street party drug but it's. actually profoundly neurotoxic it's been. shown to create chronic parkinsonism.

with just acute use nicotine actually. prevents that in those models so it's. been shown to somehow protect the brain. from in in some in some regards um. against Parkin Parkinson's disease so I. wouldn't recommend using nicotine unless. somebody and this is again a speculation. but my my hypothesis is that if you were. if you were exposed occupationally to. some of these compounds like paraquad or. rodino or um there are there are other.

compounds that are being directly. connected to Parkinson's disease too. like Tri chloroethylene I would say. maybe nicotine is a is a potentially. disease modifying intervention in those. contexts so in these when they've. studied. patients the was there a small like a. noticeably smaller instance of people. that develop Parkinson who are smokers. or was it non-existent like they're. they're just I'm not sure the the. relative risk. um decrease but it's one of these odd.

things that seems pretty consistent in. the literature that smokers are less. likely to develop Parkinson's Disease by. what factor I'm not sure I'm not sure. the factor but it's significant it's. significant but smoke but smokers are. more likely to develop a whole host of. other oh yeah it's terrible for you yeah. but that's the interesting thing is that. nicotine it's thought that nicotine. protects this one region of the brain a. significant way I'm sorry have they. looked at people that are in taking.

nicotine in different ways like cigars. uh gum patches things along those lines. not a lot of the a lot of the research. on nicotine is in animal models. unfortunately. um but it is I mean it does seem to do. if you set the vascular effects aside. which might play a role um in neurod. degeneration because you know the brain. relies on its vascular Network the brain.

you know is is a very hungry organ and. Vascular Dimension is the second most. common form of dementia actually but. nicotine does seem to have some really. protective effects on the brain it seems. to reduce. neuroinflammation um. it might act in a way as an antioxidant. in the brain I'm not recommending it. because there are risks of course but. um but they've shown that it seems to be. protective in these animal models. against against these poisons that would. otherwise cause.

parkinsonism. and some other cool facts about nicotine. actually cuz I did do a little bit of a. deep dive recently into it because. because I do notice a cognitive benefit. when I when I use it nicotine how do you. use it I just use it I I I use it like. before but what in what form a lozenge. like a little like you know lozenge um. and uh and I don't have an addictive. personality so for me I'm not like you. know it's not something that I feel. compelled to do every day but I do it uh. before like I have to go on like a TV.

show or do a big podcast or something. and um and I do see you know I do. definitely see like a a cognitive like a. you know it's a stimulant that's um. that's pretty well known but um but yeah. nicotine also it has a very short. halflife so it's half life is only about. two hours I mean you compare that to. coffee coffe is like eight hours so it's. it's relatively transient in your system. but then I think the more interesting. compound is uh is its primary metabolite.

which is called Kine which it's kin's. halflife is 20 hours long and it seems. to also boost cognitive function mental. health in so far as animal models can. show us that these compounds boost. mental health um might even enhance. what's called fear Extinction so for. people with PTSD it might play a role so. it's a it's a really interesting. compound but you know again it's it's. highly addictive and um what is coine. it's nicotine's primary metabolite in.

the body so when you ingest nicotine. nicotine lasts in the body only about. the half life is 2 hours so it lasts. presumably about 4 hours um but it. converts to this compound called called. cooty in the body and the half life of. that compound is about 20 hours so it's. in your system for a long time and and. that compound doesn't have any of the. negative side effects of nicotine it. just seems to do all these interesting. cool so does all the positives and none. of the negatives seems to it I mean it's.

not a stimulant short and long-term. effects of oh that's Codine bro oh it's. uh Co I was trying to spell it and ited. me and I fell down the path compound who. look at that yeah that will [ __ ] you. up that's in cough syrup um cotinine. yeah how do you spell it co t i n i n I. believe yeah it's super interesting. stuff. and do people take this as a supplement.

no but it your body readily will create. it from I don't know if it it it doesn't. have the um cotinine produced by the. body after exposure to nicotine the main. metabol of nicotine 70 80% of nicotine. is converted to coine coine is often. used as a biomarker for exposure to. tobacco smoke can be detected in urine. okay coine can remain in the body a day. or more nicotine disappears within a few. hours yeah but you can Google like cine. f Extinction or cine um cogn probably.

why people say that cigarettes relax. them. yeah definitely I mean it's an. anxiolytic it reduces anxiety. interesting yeah see I mean it does seem. to be this SEL it's like this really. interesting compound where it does all. these you know it has all these effects. in the body that many of which I'm sure. are negative but it does seem to do some. good stuff for the brain which is. fascinating You Know M um so I I think. again I'm not promoting it but if you're.

able to forge as an adult uh responsible. relationship with it you know then maybe. it's worth. experimenting with if you know. particularly because of its you know. it's its potential to I don't want this. to come off as an endorsement for. nicotine but its ability potentially to. protect against parkinsonism is very is. very interesting and so when a person. you're saying so this is something that.

starts to happen in midlife and then it. really expresses itself in dramatic ways. years. later what are other than the. environmental factors what dietary. factors. contribute except obviously pesticides. and herbicides that are unfortunately a. part of our food system now yeah I mean. here's the thing like or organic is uh. as I mentioned it's not a p. and there today on social media if you.

even if you in so much as mention. organic and that debate organic versus. conventional I mean there's there's so. much controversy but you know I think. the as we've seen right with paraquat. and this Chinese company that has. shrouded the data and in fact they. they've assembled internally a SWAT team. to basic to essentially suppress data. suggesting harm due to exposure to this. to this herbicide even though it's. banned in country even even though it's. banned in China yeah wow just so they.

could keep selling it just so they could. keep selling it but there was there was. another there was another article that. came out recently in um the publication. prua written by I believe her name was. Sharon Lerner another journalist who I. connected with at this DC event that I. was at. recently who it was this crazy 3M has. been hiding the health harms shrouding. the health suppressing the health harms. due to exposure to these Pas pasas. compounds that are forever forever.

chemicals known endocrine disruptors in. Band-Aids yeah so there's there's like. all this corporate collusion and. shrouding of the truth and I'm just like. I think in so far as you can reduce your. exposures to these kinds of things and. and and and selectively you know if if. money is is is scarce you know. selectively buy certain things organic I. think that makes sense you know do they. have organic. Band-Aids that's a good question I don't. know but they recently identified these. compounds and yeah yeah I read the study.

about the Band-Aid thing and I was like. Jesus Christ is anything safe it's not. [ __ ] Band-Aids we've all got. microplastics in our balls these days. microplastics in our Aromas right like. they found in our in our arteries that. the presence of microplastics was. associated with two to three two to. threefold increased risk of. cardiovascular death so here it is uh. partnering with environmental health. news a consumer Watchdog sent 40. bandages of different brands to us. Environmental Protection Agency. certified lab the lab found that 65% of.

the bandages compain contain detectable. levels of synthetic forever chemicals or. pfas. yeah wow yeah and the that that is so. crazy because it's an open wound yes. it's like literally mainlining right. into your bloodstream it's nuts and you. talk about this stuff today on social. media and you're accused of. fearmongering of being alarmist you're. not it's yeah what is that though is. that trolls from pharmaceutical.

companies I mean there there that's. something that I guarantee you. corporations use if if Nations use it. and we know they do and we know we do we. know that there's troll farms in Russia. we know this is a real thing why. wouldn't corporations use that too. especially if they could farm that off. and be removed from it as far as like. being able to trace back the. paperwork I mean we see it all the I. mean even with in our own you know. within our own government the USDA the.

the dietary guidelines for Americans 95%. of people on that committee have had. have or have had conflicts of interest. with the pharmaceutical industry and the. food industry yeah at least 50% that I'm. aware of today you know working on the. 2020 20 2025 issue um we see all the. time there's been a number of uh great. um journalism done by done in the. Washington Post. um exposing how the food industry pays.

dietitians to promote you know certain a. certain ideology around food that all. foods are cool you know you just have to. eat less and move more all foods fit. there are no good or bad foods which. yeah it's hilarious it's hilarious it's. crazy yeah I mean these companies they. they pay these people that are body. positive influencers as well yeah so. they're they're basically paying people. that are ill because of eating these. things to tell tell other people it's. okay to eat these things and then it's. somehow or another phobic whether it's.

fat phobic or whatever it is to not. encourage body. positivity and it's stupid it's just. stupid it's stupid for the people that. are getting it it's St it's stupid for. the people that are promoting it it's. stupid for our culture to be inundated. with this nonsense and misinformation. where we have to sort through it and try. to do deeper research and condu conduct. you know consult people who actually. understand what's going on it's so.

disheartening that we live in this world. that's so compromised by money that. information about key things like your. own health is so distorted that it's. hard like you know you talk to people. and so many people have like a basic. misunderstanding of what is good and not. good for you and all of it is because of. this kind of thing that it's just so. prevalent and it's so confusing. and you're getting expert advice from. people which is one of the wildest ones.

for me when you look at oh thank you did. some coffee in your system there fell. thanks cheers sir cheers good to see you. same um one of the things is crazy to me. is that we get expert advice from people. that are clearly sick how many times. have you had nutrition or dietary advice. from someone who is obese yeah you're. fat you're you have no muscle your body. looks like it's just in Decay and you're. the person giving advice yeah I mean Mo.

most of the social media you know. personas that I've observed that purport. to be experts or that you know. that that seem to have I don't know. whether it's through credentialism a. degree of authority I mean I wouldn't. send a loved one to yeah you know it's. just gaslighting on a on a mass scale CU. you know your your average person today. comes across this iology that all foods. are fine it's all.

good and they try to reduce their. consumption of the crap that they're. already eating and they end up failing. at that because it's really hard to. moderate your consumption of these foods. which have been engineered to be. consumed quickly and. regularly and then they feel as though. they're you know they they feel moral. failure and and then it just creates. this vicious cycle of of yo-yo dieting. we're not being honest about about the. way that these Foods impact behavior and.

today 60% of the calories that your. average person consumes comes from Ultra. processed foods which are foods that are. highly calorie dense they are nutrient. poor they are minimally satiating. they're Uber delicious I mean they push. your brain to a bliss Point Beyond which. self-control is is seemingly impossible. and by the way it's these ultr processed. foods that are a major route of. ingestion for these kinds of chemicals. that we're talking about these. industrial chemicals forever chemicals. you know ultr processed foods are you. know if you want more phalates in your.

body consume more Ultra processed foods. there was a study that recently was. published that found that for every 10%. increment in ultr processed food. consumption pregnant women were. ingesting about 14% higher levels of of. these phalates right I mean you had you. did such an amazing episode with shaa. Swan a couple years ago talking about. the fact that our exposure to these. chemicals are reducing the anogenital. distance in boys right which is a which. is a very easy I don't know about if. easy is the right term but it's a very. it's it's a very simple uh proxy to use.

to identify how these compounds might be. affecting us right but that's only what. you can observe like how are these. chemicals affecting us in other ways. right you know and um and so it's crazy. and and these are the kinds of these are. the kinds of foods that we're just. eating and mass day in and day out and. 60% is the average children consume. about 70% Ultra processed foods today on. average black Americans unfortunately. consume 80% Ultra processed foods and.

there's obviously this is not all Choice. there are systemic issues many people. today still live in food deserts. accessibility is an issue cost is an. issue I know all that but the messaging. that we're getting from our most trusted. sources is essentially that everything's. fine just eat less move. more yeah and it's so difficult for the. average American to access information. from people that they can trust or to. figure out who to trust you know you get. experts that tell you oh you don't need.

to take supplements you just need a well. balanced diet and you go oh vitamins are. [ __ ] and you have people expressing. that like it's just how could someone. say that when there's so much data on. the efficacy of vitamins and the benefit. of vitamin supplementation of course and. vitamins I mean we we need vitamins. supplements can be really helpful and I. get asked this a lot like who do you. know who to trust on social media I. think a really good heuristic is you you. know somebody actually I was giving a. talk recently and somebody somebody.

uh um highlighted that one good. indicator of somebody who is is likely. trustworthy is somebody whoe is willing. to present the opposing Viewpoint and. not strawman the opposing viewpoint but. actually steal man the opposing. Viewpoint like to actually make clear. what the opposing Viewpoint is and then. to refute that Viewpoint so they're not. ideologically connected to the exactly. so I I try to do that I try to you know. share where I've changed my mind in the. past um or where I've evolved my.

viewpoint um I try to be clear about the. things that I don't know I don't know. you know I'm I'm also not trying to be. one of these people on social media that. like purports to know everything to have. the magic routine or protocol you know. for for every for everything you know as. as like some kind of um you know all. knowing um Arbiter of of health. information because I feel like there. are still so many unknowns and I could. easily day develop what it is that my. mom developed I hope I don't I had a a.

health scare in. 2022 that um you know just proved to me. that you know there is a lot of like. luck that goes into this you know into. this equation as well my back hurts I. don't know how to fix that like you know. what have you been doing for your. back um well I try you have a bulging. discs what do you have oh man I have um. like mild or it's probably progressed. but it's like disc desiccation between. L5 and S1 and then um so it's like.

basically a dehydrated disc and uh which. I got from just squatting improperly 10. years ago and my back's like never been. the same since um have you ever used a. reverse hyper no you don't know about. that no uh it was uh a piece of. Machinery that was uh designed by um uh. West W side barbell Lou Roberts what's. his name Simmons Simmons Louis Simmons.

sorry Louis Simmons from Westside. barbell developed this machine that. strengthens the back and actively. decompresses the back and uh what it is. is your body weight with your chest down. sits on this bench and underneath it you. hook your legs to this thing that's like. a leg curl and you lift up which. strengthens your back and on the D cell. when it brings it down it's actively. pulling your back H and it's phenomenal. W it's really good it's really good at.

decompressing your back it's really good. at strengthening all the muscles around. your back to keep your back stable this. is the machine right here we have one. yeah we have the Rogue version of it out. there in the studio I could show it to. you after we're done here but I love it. it's phenomenal and it's it's great for. developing leg strength and hamstring. strength and glute strength but really I. use it for lower back for decompression. show a video Jamie if you would so you. could we could see how it worked this is. Louie uh he was on the podcast back in. the day he was an amazing guy and very.

Innovative so he was a powerlifter and. developed some back problems himself but. you see how on the down swing it's it's. actually pulling your back and you can. feel it pull your back so you can feel. it like separate everything you feel. like little things pop in there and it. it provides relief and for him they were. telling them he had to get his disc. fused because he had too much. compression he said well what about. decompression. and they were reluctant to consider that. and so he's a genius a fitness genius.

and so he designed a machine that would. actively decompress the spine while. strengthening the muscles around it whoa. that sounds awesome yeah have you done. any decompression stuff I bought this. thing that you like hang upside down on. it that uh you know I mean this was like. a couple years ago um I don't know if it. helped that much you know what actually. has helped me a lot what it I took up uh. during the Pand boxing really yeah okay. so what's going on is just strengthening.

your lower back which is helping you. that's helped yeah yeah you need to. strengthen it for sure this is better um. another thing when you're talking about. the hanging you're talking about a. teeter right which Teeter I like that. that unit but Teeter makes what I think. is a far better unit which is the decks. whoa and so we have that outside too and. what that does is instead of hanging. from your ankles so your legs tense up. and your legs resist the weight of your. body instead of that every everything. hinges down from your hips and you will. like immediately feel when you get on.

there your back popping and. decompressing I use that every day it's. called the Dex. de2 and uh you know just buy it off. Amazon it's not expensive you also could. do back extension exercises on it it's. very versatile machine but man for. decompressing the back I've never found. anything better Chang my life that's. awesome and I also use those kinds of. things with weight so I what I'll do is. I'll hold uh two 20 lb dumbbells in my.

hands and I'll do back extensions so I'm. developing strength around all those. lower back issues I've had a lot of back. issues from dis degeneration from. Jiu-Jitsu you know 20 years of wrestling. with men and getting your neck strangled. and it's like does a lot of stuff to. your to your back that's not good and. you've never had surgery right no. everyone that I know has had problems I. do not know anyone that has had back. surgery that's like that's the best. thing I ever did everyone like Daniel.

Cormier UFC champion you know he's like. I was never the same once they cut my. back open it was never the same there's. ways to also deal with it with stem. cells and one of the things they're. doing now because the FDA has such. restrictive rules on stem cells people. are going overseas and other countries. to do it and uh I have some friends that. run a clinic down in Tijana the cellular. performance Institute and I know many. people including a good friend of mine. my friend Shane Dorian who is a world.

champion Surfer who had pretty severe. back problems he went there and they. they're injecting directly into the. discs and there's a very strict protocol. of recovery you're not doing anything. physical for like a couple of months. after that you can walk essentially they. don't want any stress on the back. anything that's going to imped the. healing process he said within 6 months. after that all of the ISS isues that he. had went away wow getting up in the. morning it was always like oh just stiff.

no stiff like a new back now wow wild. wild and you could do that again and you. could do it again and you could do it. again like it's not like a thing you. could only do once right it's not like a. surgery that they're going to go in and. remove part of your disc so they do that. the disectomy they'll take a a chunk of. your disc out that's pressing against a. nerve but now guess what now you have. less disc tissue you have less. cushioning in between your spinal column. which is not good and this is a a way. that they're doing now that seems to. work and it's certainly at least worth a.

try you know for people that are. considering something that can have. life-changing. effects yeah I mean whenever I sneeze I. have back pain tilting over a sink. putting on my underwear it's it's uh you. know but I live with it like I I me I'm. strong I'm you know the strongest I've. ever been I'm in you know good shape but. it is my it is sort of my Achilles heel. um do you ever do uh windmills like. kettle bell windmills no another. phenomenal lower back exercise great for.

the entire core but it's you you clean. and press a kettle bell and then you. turn to the side with like you so if I'm. holding the kettle bell up with my right. arm my left foot would be pointed that. way uh with your knee bent and you drop. down like this whoa yeah and then all. the way up like that and so it's on both. sides it's strengthening all the. supporting muscles around your spine and. it just gives you much better range of. mo motion I could feel things sort of. pop and move and twist around when I do.

it it's great love it phenomenal I'm. going to do that yeah Turkish getups. another one do you ever do those no not. a very sexy exercise but phenomenal for. your core and just your overall ability. to move things you know because it it it. it strengthens all of the connecting. areas instead of strengthening different. specific muscle groups it's it really is. working on strengthening all the. weaknesses in your system you know you. know how Turkish getup works so you're.

lying flat on your back you press this. up you sit up you get to one knee you. post the other knee you get up you stand. up straight and then you lower yourself. back the same way damn very very. difficult exercise difficult to do but. phenomenal for the whole thing wow and I. think one of the problems that people. have when it comes to weightlifting and. developing problems and you know I've. certainly had plenty is that you're. overlook loing certain muscle groups and. then all the stuff that connects things.

together the lower back the neck all. these different issues they they happen. because your whole system is not strong. uniformly like you're you're developing. strong muscle groups like quads you know. but you know how what how are the. hamstrings how are the things behind. your calves how are you know how are. your tib muscles how was how's your. lower back like what's what's going on. what exercis you've done to make sure. that your spine is.

protected I find that unilateral. movements are really helpful like um. Bulgarian split split squats as painful. as those are to do um I find that those. help a lot and they don't aggravate. aggravate my lower back at all like I. can't I can't barbell squat I can't even. really CU my range of motion is now so. limited do like leg presses like on the. machine your range of motion for your. back when you do leg presses it's just. limited in the sense that like my. I don't know what I I don't know the. terminology but it's like hip mobility.

or something like my legs only get to a. certain point where I get that buttwink. thing you know like my lower back starts. curving up okay words on the leg press. and that's like strain do you um do. slant board exercises no I don't what is. that okay there's a guy called the slant. board guy that made this dope product. and one of the things I love about his. go to slant board guys page one of the. things I love about his is his has these. little hooks on the side where you can. add bands to it as well W and so what a.

slant board is is a board that you do. squats on where the back of it is raised. so your toes are pointing down your. heels are pointing up and what this. allows you to do is get a very deep Bend. of the knees and you get your. knees that push out over your toes and. you really lower you know as to heels. and what I do with those that's it right. there that's I have that one at home he. made me one of. so you can do this they're doing it with. different exercises here these are just.

calf strengthening exercises I do them. with body weight squats and one of the. things I do them with is goblet squats. um I have very strong legs but I never. do deadlifts and I never do like regular. squats the heaviest thing I squat with. is a 100 lb kettle bell so I hold a. 100lb kettle bell in in front of me and. then I do goblet squats on that and what. that does is it strengthens you when you. have a a heavyweight like a 100 PB.

Kettle BT and you're holding it in this. position just to hold it there your. whole body wants to go forward right. because it's like it's all this weight. out in front of you so you're. stabilizing it with your lower back. you're stabilizing with your abs and. then you're dropping down very deep into. this body weight Squat and then up for. this goblet squat H and I do it on that. on the slant board phenomenal and it. doesn't put a lot train on your back. that's awesome I've noticed that front. squats or yeah maybe I guess I've used.

um dumbbells to do goblet s those are. great too yeah a lot less load on the. spine so that's that's helped me a lot. too and really hard to do yeah so this. is it right this gentleman's doing it. right here perfectly so he's doing a. bunch of different variations of it so. he's doing you know oh like yeah okay. he's going s side lunges so the Goblet. Squad is there so he's got this is a. who's this guy right here on oh it's on.

the slant board guys channel so slant. board guy like I said he sent me that. and he. he's he's been doing this he made this. quite a long time ago and I I think it's. just a phenomenal piece of exercise. equipment that I I don't I have in every. gym I have here I have my house that's. freaking awesome yeah yeah I mean f. Fitness is a huge part of my life but. it's uh I've been limited for the past. decade because of the back because of. the back yeah I'm after this podcast I'm. going to take you next door and show you. that reverse hyper and you get to.

experience that Dex yeah just those two. things alone I think will provide you. tremendous relief so excited and the. decks you can just have in your house. it's like simple easy to set up I'm so. down yeah yeah I mean you know there's a. lot that I you know obviously don't know. but uh but I know what I know and I know. that from a from a nutritional. standpoint from an environmental. exposure standpoint your average. American today is inflicting self harm. unwittingly on a daily basis yeah via. the foods via the exposures yeah we're.

just constantly taking in things that. give us. inflamation yeah and you know where our. circadian rhythms are all disregulated. we're more sedentary than we've ever. been we're exposed to I mean the I. believe it was the environmental working. group identified 217 industrial. chemicals in Cord Blood you know of. pregnant women we just we being exposed. you know from from Every Which Way and. it's not necessarily that it's like one. compound that's causing all of our.

problems you know but it's it's. cumulative injury it's like we our. bodies are resilient but they can only. contend with so much so you you throw. all these exposures against the backdrop. of widespread nutrient. deficiencies you know unprecedented. sedentary Behavior chronic stress poor. sleep and it's a it's a recipe for. chronic disease I mean it's not to me. it's it's very clear as to why so many. of us seem to be suffering yeah and it's. very difficult for someone who's.

swimming in a sea of that to figure out. how to course correct yeah and I you. know to to to to quote unquote detoxify. which has become one of these. contentious words now on social media. granted maybe possibly for good reason. because it's used to sell detox. supplements and things like that but I. mean our bodies can detox we just have. to make sure that we're giving our. bodies the right the right raw materials. to to do that and that's actually one. reason why I think you know I'm not a. carnivore Dieter I'm I'm I'm a big. advocate of consuming grass-fed.

grass-finished meat I'm a you know huge. protein guy but I do think dietary fiber. plays an important role in terms of. helping us you know detoxify release. some of these compounds when we go to. the how does dietary fiber play a role. in. detoxifying so the three primary means. in which a body detoxifies is via peeing. pooping and sweating and when you. release bile acids into the Lumin of the. gut with those bile acids come compounds. that the liver has has essentially.

deemed has has marked for removal from. the body and fiber dietary fiber soluble. fiber um specifically sequesters these. bile acids and they because they're. absorbed by the soluble fiber they. disallow reabsorption and so you poop. them out that's one of the reasons. that's that's actually the mechanism by. which soluble fiber reduces can reduce. LL cholesterol apob because it. sequesters bio acids which your liver.

creates using cholesterol and um so you. you essentially like poop out lipids. toxins I mean if you're not pooping on a. regular basis you're harboring you know. toxins that's why I think that that's. probably one of the mechanisms by which. fiber seems to be so consistently. associated with health span. lifespan um you know and those. observations are not necessarily causal. like there's healthy user bias there I. think you know obviously people who eat. more fruits and vegetables.

today they likely have other healthy. dietary and lifestyle Habits Like that's. that's clear right but I do think. there's a mechanism for fiber to help um. remove some of these toxins and and the. like and is the idea behind that. mechanism that fiber encourages. defecation fiber the soluble fiber like. traps it basically bile acids get. released into the Lumin of the gut which. help break down down fats right you need. these you need these compounds to break. down and and assimilate fats from your.

diet right but there's a very small I. believe it's at the end of the small. intestine where these acids essentially. would otherwise get reabsorbed but. because they're trapped by the soluble. gel forming fiber they get passed and so. how is that different than what would. happen if you just ate meat and you have. these. compounds that's a big question mark but. I think that that's uh something that is. not often discussed and should be. discussed one of the potential benefits. of fiber is the fact that it helps trap.

toxins in the gut and meat does not no. meat is meat is a low residue food food. meat is largely absorbed in the small. intestine I mean when people you know. the bulk of stool is made up of fiber. and dead bacteria and cells that have. been sloughed off the you know. epithelial layer of the um large. intestine small intestine um but yeah. fiber is generally what makes up you. know the majority of a of stool and if. you just eat meat then what is your.

stool well I've never personally done a. carnivore diet and I'm not a gastro. urologist but um you know carnivore. dieters say that they poop fine but um. but I think it's a missed opportunity to. not be getting fiber in your diet I I. don't think that the carnivore diet. longterm is is optimal shortterm and and. also I will say that people that that. see repri from awful conditions like. you know Crohn's or you know IBS or. whatever these autoimmune conditions are. that people who adopt carnivore diets.

like I would never I would never say. stop doing this diet that seems to be. helping you like I would never say that. so the primary function of fiber that. you think is beneficial versus having a. carnivore diet is the fact that it can. absorb these compounds inside the gut. whereas if you're just eating meat it's. that's not going to happen correct I I. think that's one of the benefits of. fiber I think fiber fiber has a few Ben. benefits so for one fiber is satiating. it's not as satiating as protein but it.

does mechanically stretch out the. stomach which you know turns off the. hunger hormone gin so fiber is is fiber. containing foods are satiating because. it's you know are beneficial because. they're satiating two for this lipid. regulation hormone regulation toxin. removal function that fiber. plays um but then three fiber seems to. promote um gut bacterial diversity um.

there are some studies that suggest. otherwise that it's not necessarily the. fiber it's fermented foods that play a. larger role in promoting gut bacterial. diversity um but we know that fiber. feeds gut bacteria and as a result we. get beneficial postbiotic compounds like. sodium butyrate which is. anti-inflammatory feeds cells in the gut. um that use it as a as a fuel source so. I think there I think there are a few. benefits to fiber. consumption um you know I I'm not like.

one of these like you know I don't think. that fiber is the primary thing that we. should be looking for in the diet. necessarily I'm I'm I prioritize protein. I think eating you know a protein-rich. diet there seems to be many benefits of. that um and fiber is not a it's not an. essential nutrient um but it does it. does seem to do good things in the body. so I mean I'm I'm not antifiber yeah. it's one of the weird arguments from the. carnivore diet side is that fiber is not.

necessary and you know when you see. these people that have been eating. nothing but meat for five 10 years and. show an alleviation of all sorts of. symptoms of different autoimmune. conditions and different issues that. they've had it's it's interesting. totally. well first of all there's no such thing. as a one- siiz fits-all diet and plants. people have different um tolerances to. different plants you know it's red meat. for example is much more well tolerated.

by the vast vast majority of people I. mean there's a complication of Lyme. disease known as Alpha gal syndrome. where people develop a sensitivity to. red meat but by and large red meat like. you provided you're producing enough. stomach acid you should be able to is. that officially a Lyme disease or I. thought it's from Lone Star tick it's a. different that yes yeah yeah I believe. you're right I believe you're right um. I'm not 100% sure but it's uh it's. Associated it's one of these tick born I. had a buddy of mine got it yeah my. friend Evan had it for a year and it.

actually went away and then came back. again crazy yeah for a year he couldn't. eat red meat he was allergic to red meat. I feel for those people yeah it was. rough he's a hunter too wow craer so. he's eating chicken yeah I mean I I love. I love my steak but um. yeah um yeah so you know like red meat. generally very very well tolerated. chicken very well tolerated um but it's. these plant products these these plant. items that seem to you know very people.

have different sensitivities to them so. I wouldn't say like you have to eat. broccoli or you have to eat spinach like. people have different you know and and. we're also today there's widespread gut. disbiosis so people have problems with. their guts they have immune systems that. are not fully competent as evidenced by. the the soring prevalence of autoimmune. conditions and allergies and the like. today which I think is attributed to. there are many factors that that play a. role you know it could be overuse of. antibiotics it could be the hygiene.

hypothesis we've just become so sterile. as a. culture fewer people today are being or. kids are being breastfed or being born. via C-section travel can play a role you. know you travel to some foreign country. you get an infection that changes the. microbiome um and so I think like we. have these sensitivities that are not. that are not surprising but I think by. and large for most people these plant. plant foods have a lot of. good to offer you know that the benefits. generally speaking outweigh outweigh.

risks I'm glad you brought up the uh. overuse of antibiotics because there's a. very interesting case uh that belt on. the wall up there the Abu Dhabi combat. Club that's uh the most prestigious. grappling um competition in the world. and the guy who won that is the greatest. Grappler of all time his name is Gordon. Ryan and he's a guy who's he's only 28. years old which is really wild and he's. hasn't been beaten in like forever W and. it's not whether or not he beats people.

it's how he beats them it's he's that. good he's that he's one of the most. dominant athletes of any sport of all. time but he had staff infection which is. very common amongst Grapplers it's very. common people get a lot of staff. infections well he was getting it so. often that he was essentially on. antibiotics for a whole year and his gut. is [ __ ] up like real bad to the point. where he's like constantly nauseous he's. seen a bunch of different doctors. they've tried to fix it in a bunch of. different ways and no one can really.

figure it out like when someone has. developed a really destroyed gut biome. because of antibiotics and long-term. like really irresponsible long-term use. of antibiotics what could someone do to. try to come back from that yeah I mean. most most people would reach for a. probiotic but there was actually a study. that came out a couple years ago that. found that probiotic iotics after a. course of antibiotics I believe the. antibiotic was cypro um actually delayed.

recolonization of the gut by healthy. bacteria how so you know I don't know. but it's just the the microbiome is a. big buzz term and there are still so. many more unanswered questions and there. are answers I think based on based on my. assessment of the literature and I've. I've written about it in my in my books. I think that the best thing to do would. probably be just to you know to to to. slowly get back to a diet. that contains it's you know that that. contains fermented foods I think. fermented foods have been shown to be.

really supportive of got bacterial. diversity and things that's what I like. I love kimchi more so than than. probiotic supplements I think fermented. foods are really what's up um kimchi I'm. a huge fan of natto raw sauerkraut raw. pickles you have to make sure that. they're raw you know not. pasteurized um but yeah that that seems. to be really helpful and then. essentially just feeding eating because. what you feed you breed you know so EA. um we has a hard time even keeping food. down yeah like he's in this position.

where he's like constantly nauseous and. he tries to train but he gets nauseous. while he's training. sometimes that's rough what would you. recommend to someone like. that yeah I would say I mean it depends. you know some people do really well on. low FODMAP diets so like you know these. fermentable carbohydrates that. are that include fiber but also include. other specific carbohydrates that are. that are easily fed are those you know. like there's there are certain Prebiotic.

carbohydrates that are found just across. the um you know like throughout the the. produce section of the supermarket that. are uh usually eliminated when attacking. sibo bacterial overgrowth in the small. intestine. um there's a people can Google like. there's a whole list of like it's it's a. low FODMAP diet. um cuz Gordon has been doing this trying. to deal with this for like a couple.

years now here it is low FODMAP diet so. vegetables fruits uh Dairy Alterna these. are all high high fod map groups these. are low D and the low stuff is. vegetables like uh eggplants green beans. bok choy bell peppers fruits cantaloupe. capes okay so all sorts of different. things that you can eat that can. potentially help you but yeah so I would. he's on a bunch of medications it's like. nothing's happening I mean I would I. would probably adopt a low FODMAP diet.

and at a certain point you know again. this I'm just speculating but um so I. mean this could be the worst advice so. don't take take with a grain of salt but. I would probably adopt one of those. diets and then you know first maybe even. like an Elimination Diet like a really. aggressive one um because people with. with with serious gut issues I mean. again I'm not like a carnivore Advocate. but seem to do really well at least in. the term on these carniv diets so I. would say maybe try something like that.

um if that is too restrictive then I. would try maybe a low fod map diet um. but have you ever thought about trying a. carniv war diet just to see what's. up I've thought about it uh I would do. it I have nothing against it I would do. it I just you know I think I I enjoy. dark leafy greens I think there's. benefit in them um but just to see how I. felt on it I would try it but uh it's. very interesting yeah one of the one of. the interesting things you do it every. year right yeah I I pretty much do it.

most of the time now um I I but I'm not. strict I I'll eat fruit uh I certainly. like kimchi I like to eat kimchi and. steak together that's like a nice. combination I love that but uh most of. my meales are meat and eggs like the. vast majority 85 90% of my males are. meat and eggs H and it's like the. regulation of my energy levels is. incredible it's just changed everything. like I used to get tired in the. afternoon you know it used to be like. the afternoon i' be like then I have to.

power through get a cup of coffee wake. up figure out what to and then go to a. show um that's not the case anymore like. I'm wide awake all day long it's very. different it's very different and when. you. eliminate uh essentially most. carbohydrates from your diet and then. your body starts to produce glucose via. glucon neogenesis through you know. absorption of protein and meat the whole. thing changes like you have like a. steady manageable level of energy. throughout the entire day and.

cognitively it's been one of the best. things I've ever done when I first. started doing it again I'd gotten off of. it for a while and I first started doing. it again all of a sudden I was like. Jesus Christ I have like a extra gear in. my brain like it's it's like. conversationally it's it's like for. podcasting for me I found it very. beneficial that's. awesome yeah you know I'm like I don't. but again you said like there's no like. one size fits all for me that seems to. work I eat a I I would consider myself.

carnivore adjacent in the sense that I. am a huge fan of I think red meats a. health food which I know I mean that. saying that in and of itself is a. controversial statement today um I take. a very protein forward approach with my. diet like I think that protein there are. many benefits to prioritizing protein. it's the most satiating macronutrient. you've got a sixfold higher thermic. effect of eating protein as compared to. carbs and fat it obviously your body is. made of protein it supports muscle.

protein synthesis IT halts muscle prote. there's so many benefits to prioritizing. protein which I do um but I do think. that you. know like dark leafy greens for. example is known to be one of the most. nutrient-dense forms of produce because. of its low calory density and it's a. great source of vitamin C folate but. also I think dark leafy greens I mean. take kale kale is the top source of. these carotenoids called lutein and.

zanthin which we know directly support. Eye Health and brain health and so I. don't see a reason to to deprive myself. of these greens that I know have these. compounds that literally migrate up to. the brain where they help to reduce. oxidative stress they might even improve. the way you know cognitive function and. the like um I think the arguments. against eating those to me always are. like some of the silliest is that PR. plants are producing these chemicals to. avoid predation yeah and that these. phytochemicals are bad for you like.

Jesus Christ in a world today where. there's so much that's bad for you to. concentrate on salad yeah seems [ __ ]. crazy I don't think anybody's dying from. salad you know I don't think you should. live off salad and everybody that I know. that tries to eat only vegetables winds. up feeling like [ __ ] and there's only a. few exceptions that and again there's no. one size fits-all diet but the people. that I know that have gone into a vegan.

diet almost all of them get bad blood. work oh yeah and they try to figure out. what's wrong and then many of them try. to supplement and then one day they'll. have a piece of salmon and feel like. their body just returned on then they go. okay I got to stop doing this I hear. that all the time yeah veganism is a. scop to me it's a it's a it's an. ideology it's an ideology just like any. other cult and once you become a part of. that that you lose all objectivity and. you're no longer willing to talk about. these things in a rational way you're.

defending your religion yeah I think one. thing that's really interesting is that. you know even within the nutritional. Orthodoxy saturated fat still continues. to be demonized right MH but only 3% of. the saturated fat that your average. American intakes ingests comes from. steak comes from meat the vast majority. of saturated like if you were just to to. accept that saturated fat is the worst. dietary nutrient one might ingest by the. way that's a scop that yeah literally.

from the Sugar Company because saturated. fat fat a fat isn't a fat like are we. talking about saturated fat and dairy. because that seems to have no negative. cardiovascular impact right but 3% comes. from red meat excluding mixed dishes the. vast majority of saturated fat that your. average American ingests comes from. desserts comes from mixed dishes like. pizza lasagna egg rolls things like that. good stuff Dairy yeah Mak me hungry but. it's like we de we've demonized steak.

right which is like one of the most. nutrient-dense things a person can eat. right yeah we are in a very strange. position this country at least is uh. with regards to our understanding of. what is actually good and not good for. you you know when I tell people that I'm. that I eat mostly meat they're like what. about your cholesterol. like it's like to try to walk them down. the rabbit hole of good cholesterol bad. cholesterol the balance of cholesterol. cholesterol as it relates to plaque and.

the arter in your arteries like what's. really wrong and is it actual food that. most people eat is that really what the. problem is cu I doubt that it is I doubt. that it's meat I doubt that it's eggs I. doubt that that's the problem and when. people are willing to readily consume. this processed [ __ ] on a daily basis. but then demonize steak I'm like that is. one of the dumbest things that we have. become accustomed to this idea that a.

steak is delicious but it's ultimately. bad for you yeah no it's um we should. consume less meat Bill Gates saying it. with a big pot belly yeah like Jesus. Christ no it's it's it's crazy I mean I. you know es especially contextually. today with the you look at health. statistics right like one and two people. are almost obese today 40% of people are. are obese today and by the year 2030. half are going to be not just overweight. but clinically obese okay half of adults. today are have some degree of insulin.

resistance right we know that 90% of. adults have some degree of metabolic. disregulation if you if you factor in. things like waste circum circumference. low HDL triglycerides and things like. that and so for for a health expert. today to demonize any Whole Food any. whole food to me is just absurd and and. actually really unethical. and red meat is is you know again and. again it comes up on these lists on you.

know in in the data as one of the most. nutrient dense foods I mean it's the. most it provides the most bioavailable. source of iron heem iron right I mean. iron deficiency anemia still a major. Global health problem last I checked and. red meat is the ultimate iron supplement. it's highly bioavailable it provides. zinc it provides creatine it provides. carnosine carnitine all these really. incredible and valuable micronutrients. and again when talking about steak. that's worth 3% of the saturated fat so. what's wrong with steak what's the big.

problem with it from a health standpoint. I don't think there is any to be honest. and yet there's people that will tell. you you need to eat less yeah which is. just like so strange like well our beef. consumption actually over the past few. decades has declined our chicken. consumption has gone up but we're we are. eating less red meat and look at our. health is trending worse and worse and. worse where today your average American. is largely on a plant-based diet it's a. plant diet of ultra it's not a Whole. Foods plant-based diet I I'll concede. that it's a it's a largely Ultra. processed plant-based bread and ketchup.

yeah but I mean but it it really is a. huge problem and you know foods like. eggs I. mean you know there was this like thing. where for a while it was like all animal. Source foods are bad right the the anti. the antidote to disease is to is to is. to um shun all animal Source Foods right. but then we started to see oh wait a. minute fish is actually associated with. Better Health outcomes so let's like eat.

more fish and then the data came out. showing us that oh wait a minute. cholesterol this nutrient that we've. demonized for decades actually has no D. negative downside no downside with. regard to cardiovascular risk for the. vast majority of people consuming. dietary cholesterol very little impact. on serum cholesterol right and then. Dairy turns out that oh my God wait a. minute it's not lowfat and reduced fat. Dairy that seems to be associated with. Better Health it's full fat Dairy that. seems to be associated with Better. Health what the hell right yeah and and.

so I think I I mean I do think it's just. a matter of time before we realize that. there is a lot of good to be gained from. foods like red meat um but you know. there's so much poti poit politicization. yeah and then people they sort site. things like The China Study which is. very flawed yeah I mean this is It's a. narrative it's just a narrative and. [Music]. um yeah I mean I think like in so far as.

red meat is uh is it's highly nutrient. Den it's very satiating it's I mean the. perfect antidote to boxed mac and cheese. I mean how many people for dinner in. this country are eating box mac and. cheese for dinner noodles with butter. you know or margarine worse and um and I. just think it's a it's a huge shame and. I I grew up in a household that was. largely. um you know we my my mother had a bias. towards vegetarianism she wasn't a. vegetarian she ate chicken she ate. occasionally fish but she was very.

concerned about heart disease and so she. you know growing up we were like she. never ate I never saw her eat red meat. and she never ate any eggs and when she. served me my first egg when I was a. child she served me it with a warning to. to not eat these with any significant. frequency because they they'll they have. the potential to clog your arteries wow. yeah she was scoped she bought into you. know the advice at the time she didn't. have the internet she wasn't you know. online but she whatever the magazines or.

the TV you know the the Nightly News. would share about healthy eating and. certainly whatever the marketing you. know in the supermarket as she was. pushing her shopping cart around the. supermarket aisle anything with a red. heart healthy logo on it would end up in. my shopping cart at some point make its. way through my kitchen and so I grew up. on a diet that was largely Ultra. processed and and mainly a you know I. was encouraged to eat um. low a low cholesterol low saturated fat. diet I mean I grew up eating consuming. margarine and I remember the big Tu the.

big plastic tub of corn oil that we. always had out by the stove yep crazy. crazy yeah crazy they trick people into. taking that stuff and that's also when. you see like instances of Alzheimer's. kick in like a lot of that starts to. happen right when ultr processed foods. get introduced into the American diet. you see uptick in Alzheimer's yeah well. we now have data so like even when I. wrote my first book genius. Foods um this data hadn't even yet come. out yet but we now see for every 10%.

increment in Ultra processed food. consumption there's a 25% higher risk of. of developing Alzheimer's disease crazy. yeah crazy it's it's. like I it's the craziest scam to ever. get pulled off that the commonly known. foods that people have eaten for. eternity. forever are the ones that are the. problem and that these ultr processed. foods that have recently be introd or. fairly Rec recently been introduced into.

the American diet those are the things. that you should gravitate towards and. you still have these personas on social. media. credential social media personas going. to bat for them yeah you know acting as. apologist and getting paid and getting. paid and getting paid which is the dark. part of it it's like they they are. committing a crime against humans it's. an information crime against humans and. it will result in those people taking. choices that are negatively going to.

affect their life there was 100% there. was an an umbrella review just published. people can look it up ultr processed. food consumption linked to 32 negative. Health outcomes in this in this review. they looked at all of the available. research linking Ultra processed foods. to poor health out to negative Health. outcomes they couldn't find one single. benefit of ultra processed food. consumption it was all. bad and um. and again I think it goes back to the. the fact that these foods are you know. we we tend to overc consume them and.

there are route of of ingestion for. these you know for these forever. chemicals and the like. um they yeah they they it's they're they. yeah it's just not it's not good they. drive obesity they drive insulin. resistance when consumed in Mass I'm not. saying that you can't consume any I. think you know like I think it's. important to be a pragmatist and and. it's not like my diet is 100% free of of. ultra processed foods but we consume too. many today and I think part of that has.

to do with the fact that we're not. adequately taught it's never informed. consent we're not. adequately um taught how these Foods. influence behavior and uh yeah it's very. unfortunate well I think people are more. aware of it now fortunately because of. people like you that are spreading this. information and people hear podcast and. they get like an adjusted sense of why. they're been they've been misinformed. and uh that's that's a new thing you. know and the the ability to access.

information from unofficial sources now. it turns out to be real information and. very beneficial that's a new thing and. uh so in that sense we're lucky but boys. at an uphill sludge yeah you know. there's there's so much [ __ ] you have to. deal with to and so many people are just. so their their informed idea is so. incorrect that in order to shift that it. takes so much effort and then they have. to deal with all the people around them.

like oh my God cholesterol oh my God. you're going to get this and that and. you're having a heart attack you're. going to have a heart attack like what. yeah I know there's so many competing. voices and misinformation out there on. social media and fear-mongering today I. mean fearmongering with regard to animal. Source foods which I think is a is a. problem I mean as I've said I'm not I'm. not a car Dieter I think it's just uh. it's just yeah it's really insane that. today anybody would would fearmonger of.

you know any sort of whole food and and. I think that really you know like I used. to be more interested in what's the. appropriate for example ratio of carbs. and fats to one's diet for Optimal. Health and I really do think it's you. know for most people the big lever. dietary dietarily speaking is to is to. reduce your consumption of of these. kinds of foods these like what are. essentially Vending machine Foods mhm um. things you can just sit on a shelf. forever and still be edible yeah and.

there are other tools you know I think. intermittent fasting is something that a. lot of people are talking about today I. think that's like you know there's. nothing magic about it but it can that. can be used as a tool there are lots of. tools at people's disposal and it. frustrates me sometimes on social media. where you see you know people especially. those in the so-called evidence-based. community that seem to be that that gets. so down on what they're simply not up on. you know they they tend to write these. pools off as being trivial or you know. they'll they'll even talk disparagingly.

about them and and I think whatever. whatever tool is at your disposal that. you have the ability to use today I mean. I think that's a that's a great that's a. great thing you know the more awareness. we have the better so for your. documentary when you're um discussing. the causes and the um what you can do to. sort of mitigate the effects of these. things um what what is like what's the.

primary concern and when does some so. you say this is a a disease that starts. to show itself in middle age or begins. and then by the time you see the. symptoms it's already you're in late. stage yeah so it's by the time you've. you've you present and you're diagnosed. with Alzheimer's disease I think that. it's it's irreversible at that point um. so I think the sooner you can get a. handle on your risk factors you know. some of which include nutrition but also.

social isolation is a risk factor um. that's interesting yeah and what what is. it about that that causes it to become a. risk factor well I mean there's that 80y. yearlong ongoing study at Harvard the. study of human development that found. that that loneliness is a toxin on par. with smoking cigarettes or drinking. alcohol and um you know I think humans. are first and foremost we're social. beings it's one of the reasons why you. know a human neonate is born Half Baked.

I mean we continue our development in. the presence of others you know they. call it the fourth trimester relative to. other animals in the animal kingdom a. human is born with with zero capacity to. survive you know we we we need those. around us and so I think that's it's. just hard wired into who we are as a. species that we are social beings and. today whether it's attributed to you. know living in cities and remote work or. social media it's taking a huge toll on. us from a from the standpoint of of.

mental health and that creates. Downstream biochemical consequences I. mean this is not just a you know an. emotional phenomena this is something. that actually has real life a real life. health health impact what about exercise. in terms of like seeing people who. develop uh Alzheimer's or dementia um. what how many of those people are. sedentary and how many people develop it. that are Avid exercise. enthusiasts that's a great question I. mean exercise is is medicine when it.

comes to the brain when it with regard. to the you know the epidemiology of of. exercise and dementia risk um I don't. think that's clear because also as. people get older they tend to become. more. sedentary um but we do know that. exercise does have a profound impact. even just light activity but is there in. instances or like a measurable decrease. in instances of people that have. dementia and Alzheimer's with people. that are Enthusiast that have never.

stopped exercising like people that are. like 70-year-old marathon runners yeah I. mean people with greater. cardiorespiratory Fitness particularly. in midlife seem to have reduced risk in. late life for an Alzheimer's diagnosis. because again it's about being healthy. in midlife that really seems to move the. needle so midlife obesity is associated. with increased risk for Alzheimer's. disease down the line. um being actually heavier in late life. is associated with lower risk because.

people tend to become less. well-nourished as they get older so the. Obesity and Alzheimer's disease. connection is actually quite interesting. so midlife obesity is associated with. increased risk for Alzheimer's disease. but people who are of heavier weight as. opposed to more frail in late life seem. to be protected interesting yeah so just. by virtue of one of the things I've. always said about people if boy if you. can get that person to lose weight. they're going to be so strong cuz. they've been carrying around all this.

weight all the time yeah you know like. my friend Ralphie May Ralphie. was how big do you think Ralphie was is. Heyday I have no idea. 455 easy right maybe 500 lbs easy save. guess yeah easy over 400 lbs wow the guy. had these massive legs and I was like. Ralphie if you could just lose weight. wait you'd be kicking holes through. people like your legs are [ __ ]. machines they're carrying you upstairs.

like I couldn't walk up those. stairs uh what Ralphie May used to weigh. over 800 lb I don't know if that's true. Ralphie might have exaggerated that he. was a little bit lost 350 when he did. this that's like worthy TLC show down to. 350 he got down to 350. interesting he had a couple of gastric. bypasses he ate through them who yeah he. had a real problem oh my God he's not. with us anymore I mean a lot of This. research is uh done using the BMI which. we know is imperfect yeah I'm obese yeah.

according to the BMI right yeah but. you're obviously not I have 10% body fat. and I'm obese that's. crazy yeah I mean it's not a good it's. obviously a shitty diagnostic tool but. as a screening tool that's how they do a. lot of This research so people with. higher BMI in late life seem to have a. degree of protection yeah um but that's. because Frailty is like the worst thing. right. particularly um sarcopenic OB so like. you're actually you're fat but you're. under mused and so this is one of the. reasons why why being well. mused is so important from the.

standpoint of longevity and that's where. protein plays a role obviously. resistance training plays plays a really. important role but the key to make sure. in midlife that you're that you're. healthy midlife healthy and fit and then. later in life you just have to make sure. you don't get frail yeah and at a. certain point you could you could ride. the wave of the health that you've you. know the the the the robustness that. you've cultivated in midlife but that's. why we should the earlier you start with. these dietary and lifestyle principles.

and adopting them and living them the. better yeah that's one of the craziest. statistics that significant muscle mass. has a reduced impact on all cause. mortality having significant muscle mass. yeah having like real strong muscles. like you'll notice like significant. decrease in all cause mortal oh yeah but. it just makes sense because you're. stronger you're healthier your body's. more vital it's more robust it can deal. with all kinds of things because it's. gone through significant stressors on a. daily basis in order to achieve this.

muscle right so you're forcing your body. to work you're forcing your body to stay. strong you reduce the effects of atrophy. and all the confounding effects yeah I. mean your muscles produce bdnf which is. brain derived neurotrophic factor which. is like a Miracle Grow protein for the. brain it helps to promote the growth of. new neurons it it encourages the. survival of your existing neurons it's. the it's a compound that's produced in. your muscles and passes its way through. the across the blood brain barrier and. we also know that your muscles are the.

primary site of glucose disposal um you. store sugar in your muscles your muscles. are obviously for for Mobility super. important improving insulin sensitivity. there's no better way to to cultivate. insulin sensitivity than to resistance. train regularly and we see again that. insulin resistance is related to glucose. hypometabolism in the brain which is the. one of the Hallmarks of of Alzheimer's. disease another thing they found is that. exercise uh training with weights.

specifically strength training is one of. the best methods to reduce anxiety it's. great yeah yeah there's lots of evidence. now Meta analyses Even showing us. whether it's resistance training I mean. cardiovascular it's just it's it's such. an important tool for brain health and. that's part of the reason why I I mean I. I love Fitness and you know most of it. is what is due to what Fitness does for. my for my brain my brain health my. mental health me too I can't imagine I.

mean I've taken a couple of days off. just a couple of days off which like the. most I ever take and by the end of the. second day I'm like Jesus I feel [ __ ]. weird like I feel like I have to do. something or my body's going to fall. apart like I just feel gross feel anxi. anxious anxiety's coming on like just. don't feel good and then I work out I'm. like H I'm okay yeah I'm fine. totally take your body telling you like. this is you want to exist in like a.

robust State there's only one way. there's only one way you have to work. out it's the only way you're not going. to be strong unless you work out it's. just I mean you have there's certain. genetic factors certain people that have. like really great genes and they they. they're strong they don't do [ __ ]. anything it's crazy yeah but they would. be better off if they worked out they. would be healthier think about how crazy. it is that like older gen cuz I feel. like we're now we we obviously can. appreciate this and and younger. Generations we have gyms I think was it.

like Arnold Schwarzenegger that helped. popularize the gym like that gym culture. probably maybe but like my mom yeah but. like my mom's generation there was no I. mean nobody was resistance training for. fun certainly not women right right and. then and they were the one they were the. targets of like they were the they were. the bullseye of that of precisely that. messaging avoid cholesterol avoid. saturated fat you know low fat this low. fat that and they weren't working out.

and it's it's really sad when you when. you look around and you see that. generation you know and their health. yeah and the differences between I mean. there's been a bunch of uh internet. memes about this the difference between. like an 80-year-old woman who regularly. strength trains and has been doing it. her whole life and another 80-year old. woman who's in a chair you know and you. she's rolling around on a scooter cuz. she can't walk right anymore yeah. yeah it's really sad so I mean I think. we're we're definitely making progress I. think that's one of the one of the.

upsides of the wellness industry and the. and the and this I think this fervor. surrounding wellness and whether it's. group workouts or gym culture I think. it's just it's amazing that that people. across the age Spectrum now have. embraced Fitness as a lifestyle and. women are are lifting weights and I. think that's it's just incredible how. bad is tap. water I mean. I'll say that I grew up drinking tap. water I grew up in New York City did. yeah grew up drinking it garden hoses.

yeah I think yeah same I think you're. you'd be well suited filtering your. water um cuz also I mean so one of these. compounds that um has been directly. linked to parkinsonism that uh has R Dr. Ray dorsy from University of Rochester. has published on um it's called Tri. chloroethylene and it's still being used. in dry cleaning today but it has been. you it was used since until the' 70s in. for certain medical applications it was. used as as an anesthetic for pregnant.

women it was used to decaffeinate Coffee. it was used to extract uh oil vegetable. oils readily infiltrates groundwater and. about 30% I believe of groundwater in. the United States is is still. contaminated with this compound TR. chloroethylene and um we know that there. are traces of pharmaceuticals and. various you know compounds in tap water. that I think you know the dose makes the. poison to some degree um so now and then. I think it's probably fine but I do.

think you know filtering your water. running it through a charcoal filter um. maybe even a reverse osmosis purifier is. probably beneficial does that to get the. fluoride out a reverse osmosis pu. purifier does yeah but not a Charro. filter no there are some there's one. brand I don't remember the name but. there is there are some pitcher filters. that do claim to uh remove chide but um. does the reverse osmosis remove the. minerals from the water as well though. yeah it removes everything so well.

that's not good yeah so you need. minerals you do need mineral minerals. what is hard when you get hard water. from a well you get that white stuff too. much is what is that too many yeah too. many minerals is that bad for you you. know I don't know um probably I mean. it's probably you know in in some way if. that's all you're drinking and um and. who knows what else that water has been. able to leech through the ppes or what. have you speaking of which have you seen. uh the recent study that came out it was. very recent on um these dishwashing.

pods damn yeah no dish dishwasher pods. are putting forever chemicals all over. your glasses and your plates and see can. you find that see you can find that um I. think it just came out very recently. this one was not recent this is not. recent gut epithelial barrier damage. caused by dishwasher detergents and Rin. AES yeah is that what you're talking. about I think it's one of them yeah. which one when was this study published.

December 22 22 um there was something. that uh I read uh I believe I read. yesterday but that they're they're. starting to seriously. consider heal news Bloomberg okay so you. know one of the major problems with with. endocrine disruptors are what is that in. the field of Toxicology there's this. maximum that the dose makes the poison. right right like that we establish the.

What's called the no observed adverse. effect level for a given compound and. then we assume that below that exposure. is safe right and so that's why you. always say or why you always hear that. exposure to these compounds is fine. because the dose makes the poison and. they're very small you know in terms of. the doses that we being exposed to but. the problem with endocrine disruptors. and this is not fully appreciated I. think by the majority of people is that. unlike most compounds which follow a. linear dose response where you know you.

consume too much water at a certain. point fast enough and it'll kill you but. below that you're. fine a lot of these endocrine disruptor. disrupting compounds have what's called. a non-monotonic dose response so a. non-monotonic dose response means that. at a low level you might have effects. and you might not have effects at a for. a a period above that dose and then you. might have toxic effects at a much. higher dose you might have completely. different effects at a low dose so low. dose toxicity that's the issue and.

hormesis is a perfect example of this. working in our favor and it's a it's a. perfect example of a non-monotonic dose. response that we actually want like. broccoli Sprouts like broccoli Sprouts. yeah so at a very low dose broccoli. Sprouts this compound sulphoraphane and. produced by broccoli Sprouts creates a. uh a beneficial effect in the body a. response where you know know it causes. our livers to increase production of. glutathione and we seem to have this. protective adaptive response to it right. but if you were to consume too much.

sulphoraphane it would kill you right. and so one of the issues with these. compounds like phalates and other. endocrine disruptors but thades in. particular is that they have what's. called a non-monotonic dose response. which makes them really difficult to. study and it makes guidelines. surrounding them really tricky and so. the idea is that we might be you might. experience effects due to a lowd dose. exposure that aren't necessarily killing. you right but that are still deter.

deemed safe you know so it's not quite a. linear dose response it can be you know. a U-shaped curve for example um and so. that's that's a big issue that makes it. it makes these chemicals hard to study. um and that's one of the major concerns. within the field of Toxicology. surrounding these kinds of these kinds. of com compounds the Hermetic effect is. very interesting right because something. can be bad for you in large doses but.

beneficial in small doses and like this. is similar to like what's going on with. Cal plunges and saunas as well right. like your body has a response to this. thing that you stay in that cold water. for a long time it will kill you yeah. you stay in that sauna for a long time. it will kill you but if you can get a. healthy dose over a determined period of. time and you build up to whatever that. is then you have these great benefits. yeah where your body has to go through. that stress and then responds to that. stress and creates a more robust body.

exactly so you see a you you have an. effect at various dosing um with various. dosing uh you know exposures and you. know in the case of sauna with hormesis. it's actually it's a beneficial thing. but some of these endocrine disrupting. compounds the way that they impact. hormones the way that they impact. receptors on Cell surfaces um. I don't necessarily you know it's it's. not it's not so clear that a low dose is. necessarily safer than a high dose and.

that's one of the problems that's why I. think you're better off you know when. people say that oh well the the the. level of phalates in these ultr. processed foods they're in the parts per. billion you know we don't actually know. how those you know how those even as. minute as they are doses to that degree. are affecting us you know in the short. term certainly not the long term but. also you know when. when combined with all of the other. exposures that your average person you. know incurs over over a day-to-day basis. it's just um yeah it's a it's a looming.

question mark and so that's why I think. it's better to be better to be safe than. sorry and practice the precautionary. principle and to reduce your exposure. when you can so for pretty much anyone. listening to this that's concerned about. Alzheimer's and you know any form of. degeneration whether it's uh Louis body. or any kind of dementia so first first. of all be healthy be fit um stop eating. processed foods start exercising limit.

your exposure to whatever these. chemicals are whether they're you know. the all the endocrine. disruptors what what else can someone do. yeah air pollution um air pollution how. what how much of a factor is the air. pollution it's a big factor it's is it. break dust is it yeah so this is known. as fine particulate matter PM 2.5. um and we're now starting I mean there. were studies there have been studies in. Mexico City where they've taken they've. looked at the brains of cadavers across.

the age spectrum and even in children. they see pathology that looks a lot like. Alzheimer's disease in young children. just from the pollution just from the. pollution yeah they've identified like. these whether break dust or other. industrial byproducts of burning coal. have you seen this new study I'm sorry. to interrupt you but that that's showing. that electric cars unfortunately produce. more of that in the production of. electric cars oh just in the in the. brakes yeah in the brakes cuz they're. heavier W cuz it's a heavier vehicle and. there's more of that and I wondered like.

if they included Teslas in those cuz my. I have a Tesla and it has regenerative. breaking right so what that means is. like it doesn't Coast like as I'm. driving like so if I'm driving 60 M an. hour and I see up ahead there is a a. stoplight that just turned yellow and I. know it's going to turn red and I have a. few 200 yards I just let off the gas and. my car slows down slows down. considerably to the point where I barely. have to use the brakes so a lot of.

people when they talk about driving. Teslas they talk about one foot driving. cuz you're you you have to use the. brakes you have to stop short or. something's going on but for the most. part if you know how the vehicle works. you rarely touch the brakes it slows. down a lot when it comes near a red like. as you come close to Red Light let off. the gas it's slows down a lot wow yeah I. don't have an electric car and that. that's shocking um I know that the that. that the production you know has there's.

obviously an environmental toll to the. production of these of these vehicles. what is this generally produce less. breake dust than gas powered cars cuz. the the but that's just Tesla's my wife. has a Porsche that doesn't have. regenerative braking and it's an. electric car regenerative braking. converts of vehicles kinetic energy. you're right but what about the ones. that show that electric cars produce. more breake dust Tire dust um EVS can. produce more Tire dust because they're.

heavier and have more torque which can. cause them to wear out tires. faster mean I I think that what they. were saying in the one study that I read. though was that with many of them. because I don't think most electric cars. use the regenerative braking aspect I. don't think that's as common it's just. wild to me that I mean it's like Hubers. you know we think think one day we think. we're doing good for the environment and. then the next day you know we find out. that there are all of these Downstream. it's it's kind of like you know people.

don't I think can't wrap their head. around the fact that plant production. actually leads to crop death um you know. Critters and moles and bows on and but. it's just like if you're partaking in. Modern Life today there is blood on your. hands and I don't think there's any way. to get around it you know you're you're. you're you're leaving a footprint and I. actually think the focus on greenhouse. gas emissions super important but I. think it's it's unfortunately taken the. focus away from corporations who seem to.

get a a hall pass when it comes to. releasing these kinds of volatile. organic compounds and these forever. chemicals into the environment I think. that's a real major environmental. concern that not enough people are. talking about yeah for sure we're. breathing it in I mean the nose is the. front door to the brain and that's why I. think air pollution you know is is now. being linked to alzheimer's disease. Parkinson's disease and the like and. it's really concerning so um the uptick. in highly polluted environments like. Mexico City and the like what how much.

of a an effect does that have. statistically I mean the data that I've. seen proportionally I'm not sure but I. know that it's it's significant and it. depends obviously on parts of the world. and more research needs to be done. because obviously a very polluted. somebody who lives amid serious um air. pollution probably there are other. factors at play you know they might live. in a very industrialized part of a city. that might not they might be lower on. the socioeconomic Spectrum you know so.

they might have other risks um like. confounding risk um but you know I think. for it it depends on where you are and I. don't think there's one cause of. dementia for for every person with. dementia I think there are different. causes but certainly when you see that. that you know when you look at these. studies and you see that they had pm2.5. in their brains and around the pm2.5. these. particles there's the aggregation of.

these plaques that we associate with. late onset Alzheimer's disease I mean. that's startling so I don't know the I. don't know the proportion but I do know. that it's it's a it's it's a significant. concern I don't know if it's you know. here in the United States where we have. incre where we have better regulations. now I mean La used to be very polluted. it's a lot less so these days for. example I live in LA um and yet people. are still developing Alzheimer's disease. unfortunately in Southern California um. I don't know if if that's as big of a.

contributor in LA but um still very. polluted right I mean La is I mean. relative to a rural area yeah well also. not only that the the the especially in. the valley just the way the Topography. is like it accumulates all the [ __ ] in. the valley yeah you see it sometimes. like on a mhm yeah it's thick yeah I. mean I bought a I have an air purifier. in my house I I think it's really. important to you know to reduce your. exposure to by you know I think an air.

purifier makes sense I think making sure. that your HVAC system has a change that. filter regularly make sure that it's a. good filter I think um I mean there are. ways to mitigate exposure you can damp. you can wet you can wet dust so as. opposed to using a dry duster that just. redistributes dust I mean dust often. times Harbors a of these chemicals that. we're talking about whether it's TR. chloroethylene or plastic plastic. related compounds you want to sequester. the dust in a damp cloth throw that.

cloth away or wash it vacuuming I think. is is really important making sure that. your home is well ventilated um cuz. homes are now becoming. increasingly um insulated as a. cost-saving measure which has led to an. increase in exposure to certain volatile. organic compounds in the home so yeah I. mean the the you might not be at risk in. your house for exposure to find. particulate matter per se but you know. you're breathing in all this other stuff. yeah which isn't great for you and so.

when you set out to do this documentary. were you uh trying to just highlight all. the issues where you're trying to PR. present cures or potential mitigating. techniques that people can use like what. were we trying to do yeah so I wanted to. on the one hand capture what it was that. my mom was going through and as an. artist I mean it was incredibly painful. for me and my family and so I felt in. many ways that by documenting it it was.

giving meaning to the whole experience. for me which would otherwise just be. purely. traumatic and um and so I wanted to to. document what my mom was going through. and pay tribute to her and and also to. pay tribute to the science of dementia. prevention which again 10 years ago. nobody was talking about. and so in the film it's not a it's not a. I wouldn't consider it a diet film. there's no magical diet that's proposed. it just kind of the hope with the film.

was to unravel a lot of this sort of. misinformation that I think we've been. doled out over the past few decades with. regard to what we should and shouldn't. be eating but it's not there are other. factors that are covered um in the in. the documentary of course but um but. yeah there are it does paint with broad. Strokes how one might live or eat to. reduce risk for dementia and as I. mentioned we you know one of the. interviewees that is in the film is um. Dr delamonte at Brown who coined the.

term type 3 diabetes and she she talks a. little bit about why we see rates. increasing so starkly today and she. talks about how it's unlikely to be. genetic due to genetics it's likely to. be due to exposure to whether the. standard American food and diet standard. American food environment um or. something else and uh we also have. um one of my mentors Richard isacson. who's the um Alzheimer's prevention. specialist who you know was at New York. Presbyterian while Cornell whose work I.

I stumbled upon really early so it's. it's really to kind of like drive home. the notion that this condition doesn't. begin overnight you have decades to set. yourself down a different path if you. you know simply become aware of you know. the fact that your choices do impact. your your brain health and um and so. it's it's in part informational but it's. also it's a tribute to um my mom and. it's a tribute to anybody really who's.

who's ever experienced dementia both as. a as a patient or as a caregiver it's. it's a film that I you know people will. find solace in and. um and yeah it's really cinematic it's. you know it's it's it's it's hard for me. to watch but it's a it's a film that is. um I think really emotional really it's. a really intimate look into what that's. what dementia is like and and my mom is. such a. charismatic light you know and she's so. relatable and she's young you know she's.

like in her early 60s in the film and So. for anybody who thinks that this is. something that you know only affects old. people you know people grandma grandpa I. think it's going to shatter a lot of um. unhelpful misconceptions that people. have about these conditions was there. anything that your mother found or that. you found that helped your mother and. mitigated some of the. symptoms e exercise definitely helped I. I think it it slowed the progression of. the condition but um but it also in a.

signif in a significant way lifted her. spirits because I mean we know that. exercise is really important for mental. health and um and it certainly helped. with hers but it also I mean there is. there is evidence that exercise whether. Parkinson's disease or Alzheimer's. disease it's I mean it's. profoundly effective as a you know I. mean potentially in terms of slowing the. condition improving symptomology.

improving quality of life and so yeah I. mean we we got her on an exercise. regimen I we hired a trainer um and that. was really the first time in her life. that my mom ever really took exercise. seriously which is crazy to think about. but um but yeah we've got there was a. whole generation that didn't think it. was necessary it's it's it's wild to me. I mean it's such an important part of my. life life and um it's it's just so good. for you from a mental from a metabolic. Health standpoint mental health brain. health cardiovascular health it's just.

like and we've become so sedentary. generally we have to schedule our our. activity. today. um so yeah it's not you know there is no. magic bullet unfortunately it's a it's a. multifaceted problem but and we don't we. don't yet have all the answers. unfortunately but my intent was to show. people to convince people that you know. even. though we don't have all the answers we. don't need to sit idly on our hands as.

we you know particularly with the degree. of self harm that your average person is. self-imposing on a day-to-day basis with. the foods that they're eating with their. Lifestyles like we can do things a. little bit differently and the research. tends to support that by changing the. way that we're doing things it'll buy us. additional years or maybe even Decades. of cognitive Health well that alone I. mean that's that's an amazing thing. that's a hope I mean what my family went.

through was awful I wouldn't wish it up. upon my worst enemy. and and I think that if there's a way. that my work can you know affect people. and prevent one additional case I mean. that would be amazing right but are. there any medications that have. promise well there 's research now. looking at these um like semaglutide. these peptides. um semaglutide for decades was used as a.

uh type 2 diabetes medication and now. obviously it's being used for weight. loss and they're now pushing it on. children and people are using it for. vanity reasons which I I don't support. but in so far as it's it can lower blood. sugar um. they're looking now to see if it reduces. risk for the development of Alzheimer's. disease they've already shown that it.

can reduce risk for cardiovascular. events which I think is great I mean if. it's a last line of defense for you and. you need that medication I'm happy that. we have it and they've shown that it can. reduce cardiovascular events they're. looking now to see if it can reduce risk. for Alzheimer's disease and there have. already been a few a few trials showing. that it might improve cognitive function. now the reason for that is that um. seaglide actually increases insulin. secretion and this is I think just a.

Band-Aid this isn't a fix for the. condition but they've shown we've known. for a decade now at this point that. intranasal insulin can actually improve. cognitive function because the brain has. become essentially insulin resistant so. you're just like hitting it with insulin. and it seems that that can lead to an. acute Improvement in cognitive function. in patients with with Alzheimer's. disease I believe so has anybody ever. done it like for a performance-enhancing. drug that I don't know but there are. there are studies Suzanne craft is one. of the lead researchers who's published.

a lot on this over at I believe Wake. Forest University nasal insulin inasal. insulin yeah like a like a yeah s. squirter yeah wow yeah I mean it's it. for somebody with with because in the in. the brain of somebody with alzheimer's. disease glucose metabolism is is. dramatically constrained and so you're. basically like you're shooting insulin. straight up into the brain because. whatever goes up your nose is like you. bypass the bloodb brain barrier because.

you've got these olfactory neurons that. extend into the nasal cavity so this is. one of the reasons why air pollution is. so harmful when we breathe it in through. our noses and one of the reasons why. people sniff Coke there you go so. they're blowing insulin up the nose and. they're they're seeing that that can. that improves cognitive function and it. there I think they've already I could be. wrong but I think they've already shown. in um in a phasee one and phase two. trial that it it leads it leads to an. improvement in cognitive function in. patients with Alzheimer's disease some.

semaglutide and so you know I think. that's. potentially cuted administration of. intranasal insulin beneficially affected. spatial memory and executive function in. healthy normal weight adults interesting. while the longer term application is. also improved declarative memory what's. the difference was de memory memory. rather uh I think it's I mean I'm. actually not sure I think improved gate.

interesting they're walking better yeah. I mean how weird veral memory but the. thing is in the in the brain of somebody. with alzheimer's disease so the re one. of the reasons why why they're calling. it type 3 diabetes is because there's. insulin deficiency and insulin. resistance so it kind of has the. Hallmarks of both typee one and type two. diabetes. interesting memories that are directly. accessible to conscious recollection. okay interesting facts data experiences.

that are required through learning. retrieval of this information is usually. intentional and requires the awareness. of the individual interesting decorative. memory so it seems to you know you're. basically shooting up the brain with a. peptide insulin is a peptide that causes. it to dramatically you know maybe uptake. glucose um. insulin's role in the brain is is. different than its role elsewhere in the. body for example skeletal muscle it's. not it's it it serves it plays multiple.

functions in the brain um but yeah. intranasal insulin has been shown um in. some studies but who knows I mean maybe. spraying insulin up into the brain on a. chronic basis increases insulin. resistance and then you become dependent. on that you know right so as a last as a. last line like maybe maybe it's it's. helpful. you know in some capacity but I think. that's one of the reasons why. semaglutide might help um for somebody.

who's already experiencing cognitive. decline. um but then also I mean yeah there I. wouldn't there drugs that are helpful in. the setting of somebody who's already. been diagnosed there really there isn't. much there isn't much I mean uh there. were these drugs that. were um. were approved and have recently been. essentially abandoned um one of the. drugs being aducanumab by Biogen because.

they found it to be effective at. reducing the plaque in the brain but it. led to first of all there were awful. side effects um it actually increase. these drugs increased brain atrophy and. didn't lead to any significant. Improvement in cognitive function so I. mean those were a big fail and and I and. the and the the drugs prior to these. monoclonal antibodies like AAC canab and. the like. minimally effective like my mom was on. pretty much all of them they didn't do. anything for her so it's uh it's it's. unfortunate it's you know I I don't I.

don't think that drugs really have a. Fighting Chance when it comes to a. condition that has taken decades to. develop so the only thing that really. seemed to help her was exercise exercise. helped um exercise helped uh and then. you know it's not like I it's not like I. put her on some crazy diet I mean. there's there is really no evidence that. any dietary pattern other than maybe the. ketogenic. diet. um would serve any purpose I mean the.

ketogenic diet potentially particularly. earlier on in Alzheimer's disease might. improve certain quality aspects of. quality of life but it's not a cure and. it's a very difficult diet to adhere to. is this because your brain starts. functioning on ketones rather than. glucose so up to 60% of the brain's. energy needs can be furnished by ketones. normally under under fed conditions your. brain is using glucose 100% as a fuel. source but your brain also can can use.

ketones and it seems to be the case that. the brain of somebody with alzheimer's. disease their you know their their. ability to generate ATP from glucose is. diminished by 50% but their ability to. generate energy from ketones is. unperturbed so you can basically. supplement the brain's energy needs with. Ketone bodies but as a per when a person. develops Alzheimer's disease their their.

preference for sweet Foods increases. they actually develop a sweet tooth. which is thought to be the brain. essentially crying out for sugar because. it's it's starving essentially for. energy and um and so getting somebody. with alzheimer's disease to adhere to a. ketogenic diet incredibly difficult to. do I would imagine H interesting um what. about exogenous. ketones I think those might might help. there's. not there's not good data on exogenous.

ketones but there is an FDA approved. medical food I believe it's called Axona. which is a medium chain triglyceride. based product medium chain triglycerides. are converted by the liver to directly. to ketones whether you're in a fasted or. fed State um and that's actually an FDA. approved medical food um we now have. very ious Ketone products on the market. that I would suspect might have an. impact but I don't I don't know for sure.

there is. one um pediatrician she's a neonatal. pediatrician named Dr Mary Newport who's. been an advocate for This research for. decades at this point um whose husband. Steve developed Alzheimer's disease and. she knowing what she knew about neonatal. nutrition she started giving him coconut. oil before the availability the. widespread availability of MCT oil and. these Ketone products and this is an. anecdote but she has written about and.

and reported that when she initially. started giving her husband these ketones. he had Alzheimer's disease she saw a. dramatic Improvement in his cognitive. function wow like dramatic um she kept. giving it to him did you say what the. dosage was of this coconut oil multiple. multiple tablespoons a day but now we've. got better options than that and I'm I'm. not is that a bad option is coconut oil. a bad option it's not bad but it's not. purely um so coconut oil is there are a.

few fractions of coconut oil there's. it's predominantly lauric acid and then. you've got capric acid caprylic acid. they're all all these other components. of coconut oil but now you can buy um I. believe the most ketogenic fatty acid. that comprises coconut oil is caprylic. acid C8 I believe and it's just a more. potent Ketone. precursor and there's really no like. this is you know basically based on. anecdote but um At first she started.

giving him coconut oil and she reported. a significant. Improvement and um but now we have all. these other you know Ketone products on. the market like C8 which you know might. play a role we we I would love to have. more research on this obviously but um. certainly worth a shot the one caveat. I'll say is that you know it can cause. diarrhea when you overc consume this. stuffff so just you know be mindful of. that be careful kids yeah nobody wants. that um what other things can be.

done. H I mean you know what about cold. exposure heat exposure does that any of. that cold plunge and sauna have any. effects and it obviously has a big. effect on dopamine and norepinephrine. and yeah there's research out of um the. the University of Finland showing that. sauna use is associated with pretty. dramatically uh reduced risk for.

Alzheimer's disease also stroke. hypertension cardiovascular disease all. cause mortality right all cause. mortality yeah now that's an. observational study but I think it's. it's potentially more telling that it. was a study done in Finland because in. Finland Finland is the sauna capital of. the world there's one sauna on average. per household in Finland and so it kind. of removes a bit of the healthy user. bias that you might see doing that same. study here you know people here in the. United States people who regularly use. saunas maybe they're more well off they.

have Spa access you know they've got. fancy gym memberships or they can afford. to have a sauna in their homes but in. Finland it's like one sauna it's like a. shower it's like one sauna per house and. in that observational study they saw. consistent health benefits due to. regular sauna use two to three times a. week I think it was like. um I want to say close to 20% reduced. risk four to seven times a week 35 to. 50% reduced risk again observational but.

mechanistically saunas they do get your. heart rate going they do seem to. ultimately reduce blood pressure even. though they raise it acutely when you're. sitting in a sauna it's like it's like a. workout that you can self-impose while. sitting absolutely still yeah which is. amazing yeah it is amazing it's. stationary cardio stationary cardio. exactly it's a great way to put it it's. good for mental resilience yeah I love. I'm a huge fan I don't get to do it as. often as I as I would like and it's also. when you sweat you're releasing like you.

you sweat out phalates you know you. release a lot of these chemicals that. we're being exposed to on a daily basis. through your sweat you poop them out you. pee them out and um and so I think it's. a really great uh Health modality I mean. it's not we don't yet know for sure that. it's causally related to you know to. alzheimer's prevention but I mean I. would I would assume that there's a real. effect happening. there um when you look at all of the. different things that are available.

today to improve your health when you. look at lifestyle choices dietary. choices exercise choices what is uh is. there a way like if a person's listening. to this like what's the best step. forward like if you if you're listening. to this you know what I am I'm making a. choice my life is a disaster I eat like. [ __ ] I'm. sedentary yeah I how do I jump in how do.

I jump in well I think you don't want to. you don't want to break off more than. you can chew right um I think that's a. big mistake that people make you want to. try to adopt one new habit at a time and. after that habit cements then you can. try adding in another habit but for some. you know for some people it might be as. simple as drinking a glass of water. before your first cup of coffee cfee in. the morning you know just like hydrating. yourself before that first cup of coffee. and then once you start doing that maybe. start to look at breakfast you know.

breakfast there's all this data now. coming out showing us that I used to. think and this is an area where my. thinking is evolved I used to think that. breakfast was non-essential some like. you know that the the the later in the. day we can push our first meal the. better you know we would get some kind. of like autophagy brownie point or. something like that but actually the. data has come out showing us that that. when we eat a protein Rich breakfast. first thing in the morning and we. consistently eat that every day it does. a really good job at regulating our. hunger levels throughout the day we. subsequently when we eat a high protein.

breakfast we eat fewer calories over the. subsequent 24 hours and I think that's. really important I mean how many people. today start their days with a you know. coffee drink from you know and a bowl of. cereal yeah it's like starting your. morning with dessert right that's how so. many people start their mornings today. right a bowl of sugar sweetened cereal. coffee with sugar and. um fruit juice you know yeah and it's a.

I mean that you're setting yourself up. for Hunger. disregulation um it's just no bueno. stress you know and uh and so start try. starting your day with a with with a. protein Rich breakfast you know try to. hit 30 40 maybe even 50 grams of protein. with your first meal of the day it's a. great way to swage your hunger to make. sure that you're going to be you know. come lunch time you're not going to be. up against the wall looking for the. quick sugary fix from the vending. machine or from the you know the wck. room or the cafeteria or whatever I.

think it's a it's a great first healthy. Habit to adopt and um and that's going. to influence your behavior subsequently. down the down the you know down the line. I also think it's really it can be. really useful to try to be as present. with your food as possible I mean I'm. guilty of eating on the Run just as much. as you know anybody else today but. studies show that when we're distracted. when we're eating we tend to consume. more calories about 15% more calories. which doesn't seem like a lot but you. consume you know 15% more calories with.

every meal every day and that's that. adds up to a spare tire over time you. know. um you want to you really want to major. in the majors and as opposed to the. minors which I think many people do. today so you know prioritizing Whole. Foods it's like that's like the if if. there's one dietary tip you know I. really think that that's it because in. so doing you are optimizing for satiety. we know thanks to NIH funded re research.

that when people eat largely an ultr. processed diet they tend to overc. consume their calorie um budget for the. day by about 500 add additional calories. and this is intentional I mean this is. something that's been engineered into. these overprocessed Foods engineered. yeah it's engineered and nobody's being. honest about this you know that these. foods are literally designed to be over. to be overc consumed it's not you're not. a failure for overc consuming them. that's the way that they're that's how.

you're meant to respond to those Foods. yeah and it's the food industry right. they're they're certainly playing a role. but it's also your own biology it's like. how your brain and your taste buds have. evolved because food the ubiquity of. food hasn't always been a thing you know. we've for the vast majority of our time. on this planet food scarcity was a real. issue there were more underweight people. walking the Earth than underweight now. that seesaw has flipped now we are. living in the for the first time in. human history there are more overweight. people walking the Earth and underweight.

due to you know this phenomena this. westernization of of our diets I think. it's also very important what you said. about not biting off more that you could. chew and just try to take on one healthy. habit at a time and build up to that um. because it it's been shown that habits. if you can continue them for a predeter. period of time I think it's 90 days or. something like that once it gets to. around 90 days those habits become sort. of cemented in to who you are yeah I.

mean I started making my bed a year ago. I'm for in my 40s I I've never made my. bed until about a year ago and it's a. habit that now I've cemented you know so. you can teach an old dog new tricks but. that's a funny one yeah I've started. making my bed yeah and that could also. be walking around the Box it could be. you know having an exercise routine you. start off at just simple push-ups and. sit-ups and body weight squats or. something every morning get your day. going with that exactly and if you can.

do it every day over a long period of. time you'll see results and if you're if. you're really sedentary like if you've. never stepped foot into a gym you don't. know what to do first of all gyms are. the most welcoming places to newbies so. don't be intimidated by that some of the. most jacked guys in my gym are the. sweetest dudes and are always willing to. you know yeah it's their thing that they. enjoy doing they're happy when more. people do it yeah I mean I I don't know. if it's because of the way you know this. is revealing but I've never been asked. for my advice in the gym you know but.

but you know I'm happy to I'm happy to. give it but generally like people in the. gym are are friendly they're nice you. know um they're also experiencing the. endorphin rush of the exercise and. they're happier I love giving out. unsolicited advice I I do it sometimes. in the gym and I get weird looks I. probably shouldn't cuz I live in West. Hollywood. but um but it's uh yeah I. mean people get intimidated by the gym. environment and I think it's it's really. a shame cuz some of the nicest people.

you know are most people don't know. where to start you know that's the. problem and it's so intimidating to like. walk into this place where everyone's so. familiar they're they're already so far. on their fitness journey path that you. know you look at their body like that is. not my body I can never be like that I. can't I'm never going to look like that. they had to start somewhere they had to. start somewhere and here's the thing. about about Fitness is that it's like. it's not it's not when once you adopt it. into your life and you embrace it and. you embrace the lifestyle it's like the.

rising tide that lifes all the boats in. your Harbor cuz the discipline you know. the the the the discipline that it takes. um that you you know that habit once. cemented I mean you can apply the things. that you learn in Fitness to so many. other areas of life um it's just such a. it's so powerful and if if if lifting. weights is intimidating to you if you. know if if you're not even walking on a. daily basis then start there maybe just. you know go on more walks yeah but um.

yeah just to walk around your block it's. good it doesn't seem like you're doing. much but you really don't walk that far. on a normal basis yeah you know you walk. to your car you walk to your office you. walk to the lunchroom like whatever. you're doing if you can just force. yourself to walk a mile just one mile. it's like so much more than you ever. walk in you know in one unbroken period. of time oh yeah I mean I I living in La. it's really difficult sometimes to get.

those steps in but the whole 10,000. steps thing is a bit uh that kind of. came from nowhere actually 10,000 steps. as sort of like six feet distancing. yes yeah just like that actually um. although unlike six feet distancing. there have there has in some research to. come out since that kind of Hit the. cultural Zeitgeist yeah showing that you. know it's actually a pretty good Target. you know um somewhere in the range of.

7,000 to 10 10,000 steps a day and it's. doable and it doesn't kill you it's not. that hard yeah like if you listen to a. book on tape and you go for a walk or a. podcast it's easy it's not that bad yeah. and if you can just do that every day. and then work your way up to some other. stuff and then once you get the courage. up just take a class take a yoga class. take a martial arts class do something. where it's fun to do and you're getting. your exercise in exactly which is a.

really great way to do it I go to the. gym and I just walk on the treadmill I'm. not a runner I've never liked running I. know many people do and power to them. I've never liked it and now with my like. low back stuff it's like become even. more um aggravating but I just I get on. the treadmill and I walk like I walk on. the treadmill and uh it's incredibly. gratifying you know you can put that put. that incline up you know to 6 Seven 8 n. and it's a it's a fantastic cardi Vasco. workout it really is yeah yeah.

especially with a high incline I do it. with a weighted vest and a high incline. rocking yeah yeah that's awesome I just. watch a movie just [ __ ] suck just. suck trudging it's amazing how hard it. is on your feet that's what's kind of. crazy like your feet get tired yeah you. know but so good I mean it's like you. know when your your body is I mean it's. very intricate network of tubes and. pipes and not every fluid in your body.

has its own heart you know so the. movement is actually I mean it can help. prevent cancer um exercise is is a. powerful cancer protective modality. because you've got you know these immune. vessels your lymphatic system is is. relies on movement right flexing your. muscles actually pushes fluids around. your body that don't otherwise have a. pump and um your brain when you're. sitting for an extended period of Time. Blood literally drains from your brain. and just a brief walk um every 20.

minutes of sedentary time brief walk. just you know it it oxygenates the brain. and you can feel it what's one of the. reasons why writers like to go for walks. after they write and helps them review. their material you like a lot of guys do. that they they'll write early in the. morning and then they go for a walk and. they'll bring a tape recorder or their. they use the voice notes and as they're. walking they'll start reviewing their. material and thinking about their. material as they're walking and then. like maybe a new idea will come and.

because you know you're getting the. heart rate the oxygen all the endorphins. and then you're also in this thing where. you're just walking and just thinking. and as you do that ideas start to sprout. H very common amongst writers to go for. a walk after the initial ride of the day. yeah also helps blow off steam and um. yeah it's it's incredible reminded me of. this post of Ronda Patrick Ronda Patrick.

10 body weight squats every 45 minutes. is more effective at blood sugar. regulation than a 30- minute walk well. that's even better how about that easier. to do also oh yeah 10 body weight squads. every 45 minutes is that for the whole. day uh I mean during an 8 hour period of. sitting yeah not hard brief intense. burst of activity often called exercise. snacks offer a potent strategy to. mitigate the health risks associated. with our sedentary. Lifestyles yeah exercise snacking yeah.

that's a thing that's a thing that's. been referenced in the in the exercise. literature and seems to be super. effective I know a friend who did that. that radically improved his pull-ups and. so he put a pull-up bar in his house and. he would just walk by the pull-up bar. and just do a couple wow and he would. just do it throughout the day just every. now and then do a couple of Pull-Ups. I mean it sort of like lines up with the. strength firste philosophy of uh pavl. telene and all the the talk of. kettlebell work like do you do any that.

stuff do you know what his ideas were no. not really the idea was uh you should. never do anything to failure and that. this idea of doing things to failure is. uh you're just trying to rush results by. you know forcing yourself to do that and. that strength should be thought of as a. skill and the way to practice skills is. to not be tired and so when you do. kettle bells like I I follow these. principles so say if I'm doing um clean. and presses with 70 lbs I could probably.

do 25 reps if I wanted to get to failure. if I really wanted to get to like the. last like so I don't do that I do 10 and. at 10 I'm fine I could totally keep. going but I put it down and then I walk. away and then um it looks like I'm lazy. because I'll just like watch TV I'll. watch a fight on on TV and I I won't do. a thing for five minutes so in between. my sets I I'm not the guy that like. unless I'm doing endurance training I'm.

not the guy that like goes through these. sets like all right let's go next one. push it I don't do any of that and I've. gotten significantly stronger I I just. wait a long time in between sets and my. workouts like my kettle bell workouts. might take 2 and a half hours wow so I'm. lifting weights for 2 and 1 half hours. but between I'm drinking electrolyte. filled water I'm taking uh I I took this. um Alpha Brain preworkout that has beta. alanine in it a lot of different things.

I drink that stuff and I get all the. Reps in that I would if I just burnt. myself out by sandwiching them together. but I'm doing it in a point where when. I'm doing like my third set of 10 reps. I'm not tired I can do that third set no. problem and I put it down and then I go. to my next exercise and I follow the. same protocol for my ex exercise so. whatever that is whether it's Renegade. Rose same thing I don't go to failure I. get like whatever the rep number is with.

whatever the weight it is over time I. figured it out and then I take a big. break Big Break five minutes 10 minutes. even maybe sometimes if I really want to. like for the last set I really want to. be fresh and then when I'm hitting these. I'm not fatigued and it's decreased my. soreness substantially it is allowed me. to get all the repetition that I would. get in a shorter workout but um I'm. never in a point of fatigue where I'm. having a difficulty controlling the. weight and I I think and the the. Russians used this strength training.

method you know a long time ago and they. they' realized that this idea of like. train smarter not harder H now is this. optimizing for strength or hypertrophy. strength strength primarily strength. yeah I mean hypertrophy a lot of times. like bodybuilders if youve you ever. observe they'll do really lightweight. and extremely high repetitions like 100. curls with like 15 lbs you know because. they're just trying to blow out those.

muscle fibers but I don't necessarily. think that contributes to strength the. same way lifting things that are heavier. does yeah I mean I've always heard that. lower on the rep range um you know as. opposed to higher in the rep range tends. to promote more strength and then hyper. you can achieve across the rep range. right now I think we We Now understand. but I wonder how it reconciles cuz for. hypertrophy I've never I've never been.

all that strong and so my my workouts. have been you know I've primarily. focused on hypertrophy but I've always. thought that while you don't necessarily. need to go to failure on every set you. do want to get close to it and maybe. even hitting failure you know on the. last set seems to promote good gains in. terms at least in terms of muscle growth. yeah maybe if you want to get. jacked I just want to be strong yeah and. I want also to be strong functionally I. don't do anything in isolation I don't.

have any isolation exercises not not a. single one that I do no preacher curls. no nothing everything that I do involves. the whole body are you familiar with uh. this concept of stretch mediated. hypertrophy that people have been. talking about I am but explain it to. people it's super interesting so. obviously you know working through the. entire rep range of a movement is. beneficial um and should I think. generally be the default but my. understanding is that when the muscle is. in its you know most lengthened position.

under load you seem to get a lot of bang. for your buck and that's where the. benefits of um lengthened partials comes. into play um but also really kind of. emphasizing that stretched position of. any move you know of any exercise. whether it's like the bicep curl or the. chest fly or even the chest press you. know making sure that you're really. stretching out that that muscle seems to. there seems to be a lot of reward um to. be gained from that you know whereas.

opposed to I I think like what what's. maybe what's what's most interesting. about it is that we tend to think of. most of the gains being achieved when. fully contracted you know like we. squeeze the full contracted position for. example of the chest fly whereas I think. what this research is starting to. suggest is that you actually get more. benefit from like that stretched. position you know so really emphasizing. that and making sure that you're really. as opposed to kind of just doing like. this like partial range of motion like. really kind of extending out and and.

carrying that kind of philosophy to you. know on through you know every lift I. think there are some there's some. thinking that you. know the when you're like certain. certain exercises there might be some. risk you know incurred with that like. for example preacher C for example like. I've seen some like Horror Story videos. on Instagram where people snap their. biceps you know but just generally. speaking um that that's sort of like a.

big buzz thing now within the fitness. Community um the you know stretch. mediated stretch mediated hypertrophy. which is which is interesting it kind of. makes sense because it's kind of the. most vulnerable time of the lift is like. especially if you have a chest fly in. your back this you feel so vulnerable. whereas like here you feel pretty strong. like once you have achieved like a. certain amount of uh distance pulling. the cables you get to hear and now you. feel pretty strong and then at the end. of it. you but you really feel vulnerable in.

the beginning in the beginning. Everything feels like I got to get past. this where it's enjoyable it's kind of. enjoyable in this rep range like as. you're bringing the hands together yeah. yeah I mean I'm not I'm not definitely. not like an expert on the topic but I'm. a student of of it of Fitness science. and um and I've put it into practice and. I've seen some pretty significant gains. as a as a result you know it's it's uh. it is interesting but primarily you know. you generally want to stick complete the. full range of motion but then just maybe. throwing in some length and partials or.

um just a few extra reps at the bottom. yeah you can go past failure you know um. adding more volume always seems to be. helpful from the standpoint of. hypertrophy provided you're not adding. junk volume you're not just building. fatigue you're actually adding stimulus. um seems effective I think that's one of. the biggest mistakes that people make in. the gym is that don't train with. adequate intensity I see a lot of people. in my gym they're lifting weights. um and they I see them putting the. weight down but when they clearly had.

you know five six additional reps in the. tank they're and they're not lifting. weight that's all that heavy compared to. how you describe your new lifting style. they're kind of just going through the. motions of the exercise they're not. actually sending that the adequate. stimulus to the muscle that it needs to. adapt grow stronger or we're going to. die and then they want why they don't. get any results exactly they're half. asking it yeah well well a lot of people. do with everything in life you. unfortunately and uh you pay for that. whether you realize it or not what you.

don't pay in the gym you pay for with. the rest of your life yeah 100% yeah so. true anything else Max you want to bring. up while we're here oh man um I'm just. super psyched to. uh yeah to be here to get to do what I. do to to you know. share evidence-based research with. people um but in a way that's practical. and that acknowledges the limitations of.

the research that I share and and the. just the general landscape of nutrition. science which tends to be incredibly. weak um I think that's. not often acknowledged um that a lot of. our you know nutrition studies are. incredibly weak you know built on. epidemiology which has many flaws um or. not flaws it's good for what it's meant. to do but I think we tend to over. interpret it um and we use it to. influence others which I think is not. smart borderline unethical um and so.

yeah and so far as I get to provide a a. you know a more authentic high. integrity highly actionable path for. people um yeah I'm just I'm just. grateful that I get to do what I do and. I do it on my podcast the genius life. and I'm super excited for people to. watch the film which I've worked on for. the past 10 years and again I think it's. the most important thing I've ever done. and I'm super proud of it and grateful. to be here so thanks for having I'm.

grateful to have you you are a really. important resource and I think it's uh. it's a great pleasure to have people. like you available to you know to. provide free information for people to. learn about all these different ways. that they can benefit their health and. uh you know it's just so important to. have someone like yourself out there. that really focuses on it and does a. great job of disseminating that. information thank you brother appreciate. you um tell everybody how they could see. your documentary little empty.

boxes.com little empty boxes.com you can. as of today you can buy it you can rent. it we've got some cool limited time. bonuses like a signed poster um but I'm. so excited for you guys to see this film. I've put my heart and soul Blood Sweat. and so many tears into it and um let. listen to my podcast the genius life and. I've got books The Genius life genius. foods and genius kitchen and your uh. Instagram and Twitter what are those. addresses yeah @ Max lugavere come say.

what's up spell it to people M ax l u g. a v e r e all right you to manjo thank. you Max appreciate you brother thank you. all right bye everybody. [Music]. [Applause]. n.