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

We are being bombarded with disrupting. chemicals. A lot of them, they're in art. products. >> Okay, let's go to my kitchen. Come with. me. So, this is my fridge. >> So, the first thing I notice is this, cuz that's like the worst. >> Can I get a bin bag? >> This is made from recycled electronics. >> What about this? >> This is a problem also. >> And this? >> Ding, ding, ding. This is great. >> I'm going to do utensils next. >> Heating it up. The plastic is getting. into [music] your food. >> What about a receipt? >> That's bad. that's covered with BPA and.

study in [music] adolescent boys showed. that it was associated with a 50%. reduction in testosterone. And then this. is one that people often miss. >> The biomedical scientist [music] and. anti-aging doctor Rhonda Patrick is. back. >> This time she's talking about health. optimization, [music] maintaining peak. performance. >> and the environmental toxins disrupting. your body. >> Dr. Rhonda Patrick, let's talk about. something that I've never heard of. before. Peak span. What the hell is peak. span? So it's essentially being within. 90% of your peak function. For example,

muscle mass, bone density that kind of. peaks around 25 years old and then they. kind of steadily start to decline. [music]. >> You're joking. >> And the same goes for cognitive. function. >> So I'm on the way down. >> Yeah. And I'm definitely on the way. down. But we can do things in our life. to help maintain that peak span. Like if. you exercise 5 hours a week, do some. highintensity interval training in there. and you can reverse heart aging by 20. years. And then sleep very very. important for preventing your immune. system from aging rapidly. And then. another thing that you can do that's. really important for brain aging is this.

is associated with a rapid decrease in. Alzheimer's disease risk. But what I. really want to talk about is. intermittent fasting supplements and. being sedentary. >> So I want to talk about all of that but. we've got to talk about this in my hands. at the moment. >> So if you have this it's going to double. your risk of early mortality. >> Double your risk. >> Double. >> Okay. So talk me through this. I want as. much detail as possible. This is super interesting to me. My team. given me this report to show me how many. of you that watch this show subscribe. And some of you have told us according. to this that you are unsubscribed from. the channel randomly. So favor to ask.

all of you. Please could you check right. now if you've hit the subscribe button. if you are a regular view of the show. and you like what we do here. We're. approaching quite a significant landmark. on this show in terms of a subscriber. number. So, if there was one simple free. thing that you could do to help us, my. team, everyone here, to keep this show. free, to keep it improving year over. year and week over week, it is just to. hit that subscribe button and to double. check if you've hit it. Only thing I'll. ever ask of you, do we have a deal? If. you do it, I'll tell you what I'll do. I'll make sure every single week, every. single month, we fight harder and harder.

and harder and harder to bring you the. guests and conversations that you want. to hear. I've stayed true to that. promise since the very beginning of the. Dio, and I will not let you down. Please. help us. Really appreciate it. Let's get. on with the show. [music]. Dr. Rhonda Patrick, I am fascinated by. so many of the things that you talked. about and they're front of mind for me. at the moment because I'm a 33y old man. and I know from doing this podcast and. looking at graphs like this one, which. we'll talk about today, which I don't. think most people have ever seen in.

their lives, that this is the age where. things might start changing direction. from here on over the next decade. And. there's things I can do to set myself up. now if I listen to your advice for the. remaining decades of my life to be. remarkably different. I'm playing with. this in my hands at the moment. It's for. anyone that can't see, you should. probably look at the screen right now. It's a yellow blob of squidgy, slightly. disgusting material. What is this and.

why does this matter? >> So, this represents visceral fat. It's something that most people haven't. heard of. Many people have heard of fat. They know fat is bad, but they don't. realize there are different kinds of. fat. >> There is visceral fat. And this is the. kind of fat that you can't really pinch. atapost tissue kind of fat, right? I. mean, if you opened up your body, you. could pinch it because it's deep deep. within your body. It's often referred to. as belly fat.

>> and it's it's surrounding your organs. like your liver, your kidney, you know, your intestines. This is a very deep. belly fat and it's very different from. subcutaneous fat. You can actually be. lean but have a high amount of visceral. fat. We call these metabolically. unhealthy people. So visceral fat, you. mentioned you're 33. The average 33 year. old male has how much visceral fat? >> According to the data, it says roughly.

1.2 pounds at the age of 30. And then. for a woman,.5 lb of visceral fat at the. age of 30. At 40, it's 1.7 lb for a man. and.7 for a woman. At 50, 2.2 lb for a. man, £1 for a woman. And at 60, 2.7 lb. of visceral fat and 1.54 lb for a woman, which is the highest risk for metabolic. syndromes at that age. But I mean, all. of them are pretty scary. >> It is. And as you notice, the trend is.

as you get older, you have a higher risk. of having more of it. 70% of women over. the age of 50 have a high amount of. visceral fat. 50% of men over the age of. 50 have a high amount of visceral fat. This visceral fat, for one, it's going. to double your risk of early mortality. Full stop. That's that's you know it's. it's going to double your risk. Double. your risk. Double double. Visceral fat. is as I mentioned different from the. other kind of fat. The subcutaneous kind. of fat the atapost tissue kind of fat. >> in several ways. One is that it is.

metabolically active. It is secretreting. inflammatory cytoines. These are, you. know, molecules that are signaling to. the immune system, but they're also. involved with damaging our cells. And. for this reason, people with a high. amount of visceral fat are 44% more. likely to get metastatic cancer. That's. cancer that's going to metastasize. Very. dangerous types of cancer. They're also. more likely, you mentioned metabolic.

syndrome. This is a big big thing with. visceral fat. This type of fat is. constantly. breaking down triglycerides into free. fatty acids. It's constantly doing it. >> What's triglycerides? >> Triglycerides are how your body is able. to store fatty acids and fat and use. them for later, you know, energy, right? So, they're constantly breaking them. down and using them. They're using these. these fatty acids. But typically what. happens in your body when you eat a.

meal, you have your glucose levels go. up, right? Your blood sugar elevates, your glucose levels go up and that. signals to the pancreas in your body to. make insulin. Insulin is this hormone. that plays a role in many things. One of. it is to tell different parts of the. body to take gluc glucose up like your. liver, your muscle, your atapost tissue. Well, the problem is is this visceral. fat is constantly making those free. fatty acids. And so those fatty acids, it doesn't it doesn't respond this this. we call it it's not really an organ, but.

this type of fat doesn't respond to. insulin. So whereas the subcutaneous fat. will stop breaking down fat and using. fat as energy. It says, "Okay, look, I. have energy here. I got to do something. with this energy. Let me let me store it. for later use." Right? Well, that that. doesn't happen with visceral fat. What. happens is it just keeps going, keeps. going, keeps going. What happens is when. your visceral fat is metabolically. active like that, it is basically making. it where insulin can't work its job. And.

so what happens is that glucose can't go. into your liver. It stays in your blood. system. >> And you really want it to be stored in. your liver, right? >> You want it to be stored in your liver. as glycogen to be used as energy when. you're fasting or when you're, you know, physically active or when whenever you. need it, right? Also in your muscle. same thing, stored as glycogen or stored. in your atapost tissue. Um, and so and. so none of that happens because insulin, it's not able to to basically act on. your your your organs. It's there's no. signal. So no, nobody's getting the.

phone call, hey, time to take the. glucose up. It's not happening, right? So the glucose sits around. So what. happens is your body freaks out because. it's not good to have glucose sitting. around in your bloodstream for a while. It causes a lot of damage, right? Mhm. >> And so what [clears throat] happens is. your body makes even more insulin to try. to overcompensate. Your body goes, "Oh, maybe that wasn't enough insulin. because, you know, the glucose isn't. coming in to the organs like the liver. like it's supposed to. So, let me put. some more out.". >> And for anyone that doesn't know, insulin is kind of like the taxi driver. that goes and picks up the glucose and.

takes it home. >> Exactly. It's taking it home. It's. taking it back to the liver. And so what. happens when you make more insulin, you're overcompensating in such a way. that now glucose really does get taken. up into these other organs like the. liver. And it so much so that it causes. your blood glucose levels to go down and. and you're crashing. And all of a. sudden, this is responsible for that. You know, people that eat a meal and. they're kind of insulin resistant. They. eat a meal and then all of a sudden.

they're crashing an hour later. We're. like, why am I why do I have no energy? Why am I hungry? Right? Because when. you're after you crash, your blood. glucose levels go down. That's what I. mean by crashing. Um really f far down. Not not normal levels, but like below. that. [clears throat]. And so then your body tries to. overcompensate by going, "Oh, I'm. hungry. I need to eat." And so you start. to have these cravings for like energy. dense foods. And that's part of this. cycle of the beginnings of insulin. resistance. And so when I'm talking. about here with visceral fat, it causes.

insulin resistance. And that's. essentially the take-home here by by. it's constantly metabolizing fatty. acids, it's it's stopping that taxi car. from going and getting the glucose. It's. it's not happening. It's not responding. You're not picking up the driver, right? And so you become insulin resistant. And. that has a lot of problems. One, it's. going to affect your immediate energy. levels. It's going to affect the way. you're feeling. And two, it's going to. make you more likely to become type two. diabetic because eventually your body.

will won't be able to produce enough. insulin to bring the glucose in. And so. then you become type 2 diabetic. So that. is a big consequence of having this. visceral fat in addition to those. inflammatory molecules that are being. generated from this fat. It's just so. metabolically active. And that. inflammation that you're generating not. only does things like raise your cancer. risk by 44%. It also makes you tired. It. gives you brain fog, lethargy. When your. immune system is being activated by this.

inflammation, you're taking energy away from your. brain. It c it's a lot of energy to. activate your immune system. And so, yeah. So, that energy is now going to. the wrong place. It's not going to your. brain. >> So, you can feel you won't feel. cognitively as sharp and. >> absolutely won't just think about when. you're when you're when you have an. infection. Your immune system is very. active. You're fighting off a pathogen, right? Do you feel like you're tired or. do you feel like you're cognitive. cognitively at your peak? >> Uh yeah, I'm like I'm I'm out of out of. action for several days usually,

>> right? You're tired and your brain isn't. working. And part of that reason is. because your activation of your immune. system is sucking energy away from your. brain. And the other reason is because. the inflammation being generated gets. into the brain and disrupts. neurotransmitters and things like that. So you're it's like a double whammy. You're not your your brain isn't working. working properly. And so there's a lot. of people walking around constantly. feeling tired, feeling lethargic, feeling brain fog, and they might have a. high amount of visceral fat and not even. know it. So typically,

>> looking at the data, I mean, most people. have too much visceral fat. >> Most people do have too much visceral. fat. And typically a really high amount. is I would say a proxy for it would be. measuring your waist circumference. So, like if women have a waist circumference. of 35 in or greater, that is a sign of. too much visceral fat. If men have a. waist circumference of 40 in or more, that is a sign of too much visceral fat. Ideally, you would go and get what's. called a DEXA scan. Now, this is not. something that's routinely done, and it. doesn't necessarily have to be done.

unless you're that person that really. likes to go the extra mile and directly. measure things. That would be. [clears throat] another way to do it. You really want to have below 300, you. know, grams of visceral fat. ideally. closer to zero the better. >> Me and my friend went and got a DEXA. scan done and [clears throat] the. remarkable thing is I weigh a lot more. than him and I'm much bigger than him. He's skinny but after the DEXA scan they. said that he had too much visceral fat. which I I thought vis I thought you must. be like big or obese to have visceral. fat but he's a skinny guy and the DEXA.

scan said too much visceral fat. >> Yes, that's the thing. You know, I was. involved in clinical research for many. years when I was doing my post-graduate. training. And we were looking at. populations of people that were. metabolically unhealthy or maybe. overweight, obese in some cases, and you. would have someone come in that they. looked skinny, they looked like they. were metabolically healthy because they. weren't overweight. And yet all of their. biomarker data was showing the opposite. Like they looked on paper, if you would.

have shown me their metabolic data, I. would go, "Oh, this is an overweight. obese person." So these are these are. lean but metabolically unhealthy people. and a large percentage of that has to do. with an increase in visceral fat. You. won't even necessarily know that you're. getting higher amounts of v visceral. fat. It's not necessarily going to be. reflected on the scale. You know, you. mentioned maybe a pound, maybe a little. bit more. That's like daily fluctuation. in some cases, right? Like I mean I. don't know about you, but like I I can. fluctuate a pound from day to day for. sure. If you're talking about 500 grams. or less, that's not going to be, you.

know, reflected on a scale either. You. might be going, well, what why visceral. fat? What's causing visceral fat? You. know, I mentioned age, that's a big one. Hormones is a big one. Women are very. susceptible as they go through. pmenopause and menopause because. estrogen actually tells helps tell the. body how to store energy and it tells it. to store energy and fat in atapost. tissue, not viscerally. So when your. estrogen starts to go down during par p. parmenopause and then menopause, women.

really start to gain a lot of vis this. belly fat. They gain a lot of the. visceral fat. Testosterone also it. doesn't tell the body how to store the. fat so much. It helps you burn visceral. fat. So men are a little bit more. protected when they're younger as well, but as they age, of course, testosterone. goes down as well, and that affects the. visceral fat. But mostly, it's our diet. and our lifestyle that's really. affecting visceral fat. It's kind of. mind-blowing how quickly you can gain. visceral fat. Like there was sleep is a. big one. When you're when you miss.

sleep, that is something that can really. you can start to store you can start to. gain visceral fat very quickly. Um there. was a study in healthy young men. These. men were sleep restricted. Typically. when sleep restriction studies are done, you're you're looking at four hours of. sleep per night. So pretty severe. Not. out of the ordinary. I did many of those. college graduate school deadlines. Definitely as a new parent, I mean it's. unfortunately drags on for months. So. these men were only sleeping four hours. a night for two weeks. Okay, these are.

healthy young men, college age students. Okay, young. They gained 11% visceral. fat after that two weeks, but not a. pound on the scale, but they had 11%. higher visceral fat after just, you. know, two weeks of not getting enough. sleep. >> And they weighed the same. >> pretty much. So, it was the composition. of their body that's shifting. >> Yes. Also, the visceral fat, like like I. said, you're not gaining pounds and. pounds and pounds of it necessarily. You. know, you're gaining grams and grams, but like it's happening and and any.

amount that you're starting to gain is. unhealthy, right? It's going to start. causing insulin resistance. It's going. to start, you know, causing fatty liver. That's another thing. It does it because. it's around the liver. It basically the. liver doesn't know what to do with all. the fat. So, it starts to make and store. it around the fat. And so you start to. get this non-alcoholic fatty liver which. is happening now in like young people. So sleep is one another major major I. would say lever for gaining visceral fat. is your diet quality and quantity. So if. you start to be in a caloric excess.

constantly you can start to gain. visceral fat and that's also been shown. in studies. So, there was a recent study. that again was in healthy young men. given about 1,200 extra calories a day. and it was mostly from ultrarocessed. foods, right? I mean, they're 1,200. calories, so like Big Mac and a Coke, Big Mac and fries, whatever, you know? So, you're you're talking about almost. like an extra meal a day and from. processed foods, ultrarocessed foods. For 5 days, they were given, you know,

this extra caloric intake. After that. five days, they started to gain visceral. fat. They started to have signs of fatty. liver after five days. And their brains. became insulin resistant. And this is. important. Yes. You. >> How many calories were they having in. excess? >> 1,200 to,500. >> In excess. >> More than what they were usually going. to eat. Yes. Okay. >> Yes. So, you know, it's a lot of people. are eating caloric excess, you know, daily. They're not they're not.

exercising and there's no energy. expenditure and they're eating more and. so they're in in you know 1,200. Now. this is the extreme end right I'm giving. you an extreme end because that's what. they do usually in in studies like this. because they want to get a significant. result but after 5 days they they were. gaining visceral fat their brains became. insulin resistant. So insulin is also. very important for the brain. the brain. is telling the body how to store the fat. and how to store energy. And when the. and when insulin is not able to to get.

into the brain and have its action, then. you start to not have the brain tell the. body how to store this energy and it. ends up storing it viscerally. It's like. this default. >> Do you know putting those two things. together, the thing I've noticed that. impacts my performance the most as it. relates to articulation, cognitive. performance, my ability to think is. those two things coming together. You. talked about sleep and diet. It's when I. h I eat late. >> close. It's when I eat close to sleep. If I do that a couple of nights in a. row, I feel like my brain no longer.

works. >> Yes. Yeah. You know, obviously we all. have to like live our lives and there's. social things and it's fun to go out and. have a dinner with your friends or an. event, right? But it's not a good idea. to eat a meal, a big meal three hours. before, fewer than three hours before. bed. So, you want to stop eating 3 hours. before bed. And three is really the. magic number in multiple studies because. when you eat a meal, it is activating. your sympathetic nervous system, right?

That's the fight orflight response. That's not what you want active when. you're about to go to bed. When you're. activating the sympathetic nervous. system right before you're going to bed, let's say you eat a meal within an hour. of bedtime, you're digesting all that. It's your sympathetic nervous system is. active. And even if you're sleeping, it's not good sleep. It's fragmented. sleep. And so it's disrupted sleep. because you you need to be in that. parasympathetic. part of, you know, the nervous system. That dominance needs to be.

parasympathetic, which is the rest. restore. It's called rest and digest. But I don't like digest because actually. digesting is what activates the. sympathetic nervous system. So it's like. the recovery, right? >> So should I stay up then for three. hours? If I if I eat at midnight, >> should I stay up till 3:00 a.m.? >> No. No. You should just go to bed, but. don't do it on a daily basis, right? I. mean, the the key is the habit, you. know, the habit. And so, if you need to. eat something before bed, you should do. something that's light. Maybe a protein.

shake with some almond milk, you know, something that's not super heavy. >> I've heard you talk about fiber. >> Resistant starch does, interestingly, seem to help improve sleep. And so, you. know, maybe some rice or a potato, >> a little bit of rice or a potato, >> some fries or something. [laughter]. >> Maybe not a fried potato, baked baked. potato and then cool it because then. it's resistant starch, right? Because. then it's good for your your gut. microbiome. >> Why? >> It changes the composition of the fiber. [clears throat].

>> and and you can cook it, let it cool, and then heat it again if you like to. eat it heated as long as it went through. a cooling part. >> Wow. >> And then you can eat it. But that's. resistant starch. Resistant starch is. also in green bananas. very beneficial. for the gut and also for interestingly. for improving sleep. So things that are. really moving the needle to to make you. gain visceral fat or being in basically. being in a caloric excess especially. from refined highfat high sugar foods. And then not getting enough sleep, move. the needle. Chronic stress is an.

amplifier of it. So if you're constantly. having cortisol that's kind of stopping. the body from storing energy right the. right way and it's going viscerally as. well. I would say that amplifies. especially if it's like in the context. of being in a caloric excess and not. exercising. Alcohol is another one. If. you drink if you're excessively. consuming alcohol you're going to store. a lot of the energy that you're also. consuming is going to be stored. visceral. I mean you've seen the beer. belly right? I mean that's like a thing. It's visceral fat. It's it's not beer.

It's visceral fat. So alcohol is another. one. In terms of losing visceral fat, I. mean the good news is is that you can. lose it quite easily and quite rapidly. I. >> was going to say parents have a hard. time because you're naming those things. about like sleep and stress and and I. was thinking gosh parents have like a. have it coming from them from all sides. >> They do. Um the but see this is where. the good news comes in because you know. part of the reason why sleep is causing. you to gain more visceral sleep loss is.

causing you to gain visceral fat is. because it's causing your body to become. insulin resistant. It's like this. vicious cycle. Visceral fat causes. insulin resistance. Insulin resistance. causes more visceral fat. Right? And. becomes this and that's why once you get. into that cycle it just spirals out of. control, right? And you start to gain. more and more and more. >> Sorry. Insulin resistance. What is that? That is when your body no longer. produces insulin or. >> No, no. Insulin resistance is when your. body is no longer responding to insulin.

So, it's like it's like you're waiting. for the phone to ring and it's ringing, but you can't hear it, right? Like you. you're not getting the signal and so. your your cells are not responding to. the insulin that's made. Insulin is. really helping your body bring move the. glucose out, right? move it move it out. of your bloodstream where. [clears throat] it can cause a lot of. damage if it sits around. >> and if you put too much pressure. pressure on the insulin system then it. kind of shuts down. >> eventually shuts down. >> and the thing that puts too much. pressure is consuming too much glucose.

or too much activity. >> too much glucose refined glucose can do. that visceral fat is one of the I would. say bigger causes of insulin it's. actually one of the major major causes. of insulin resistance because if you are. physically active and eating a lot of. glucose, that glucose is going to your. muscles. Physical activity makes your. muscles very responsive to glucose. without needing insulin. Your the. transporters that transport glucose are. super super responsive when you. exercise. That's why physical activity.

and this is what I was getting at with. parents is so important. The visceral. fat is the really big like concern with. insulin resistance. This is and this is. the thing that again it's like people. don't even know about it. A lot of. people are thinking about glucose and. oh, I got to watch my glucose. And. that's all fine. I mean, yes, to some. degree that's also playing a role, but. it's it's it's the visceral fat that's. the real underlying problem that's. that's causing you to become insulin. resistant. You mentioned parents have it. like bad because they're stressed out.

and they don't get sleep. I was wearing. a continuous glucose monitor when I. became a new mother. I was appalled by. my fasting blood glucose and by my. postprandial blood glucose levels. Never. >> postrenal. Postprandial means after a. meal. Okay? >> So your levels go obviously much higher. after you eat a meal versus in the. morning when you haven't had anything to. eat. >> And my levels were were so high. It was. pre-diabetic. >> and and I was just I couldn't believe. it. And it's not like I'm eating, you. know, drinking Cokes and eating. terrible, right? But there was a period.

of time when I'm not as physically. active, particularly in the first couple. of months. It's really, you know, that's. the time when you're kind of just in. this cave. I immediately was looking. into the scientific literature and found. that high-intensity interval training. and exercise can help almost negate most. of the those poor effects of causing. insulin resistance and causing your. glucose regulation to not be normal. That's the good news for parents is that. you should prioritize new parents should. prioritize exercise and exercise does.

cause you to lose visceral fat. It's not. just any type of exercise really has to. be aerobic and the more vigorous the. better. So for people that don't know. what that means, aerobic and vigorous. >> Yeah. So what I mean is resistance. training and lifting weights don't. really move the needle in terms of. helping you lose visceral fat. It does. help you improve your metabolism. It. does help with like glucose, you know, sensitivity and all that like because. your muscles are going to be more. sensitive to take the glucose in. But if. you want to lose visceral fat, you're.

going to have to do running, jogging, cycling, swimming. You want to like get. your heart rate up a little more. >> Why? It's energy expenditure. It plays a. role in getting you to that caloric more. caloric deficit and that's better. So. that's one way. And the other thing is. weight any any weight loss program. So. intermittent fasting, caloric. restriction, you know, even GLP-1. receptor agonist and all the classes of. GLP1, anything that is going to make you. lose weight, lose fat, visceral fat's. one of the first to go. And in fact,

people on on these these weight loss. programs or even on exercise training. program, visceral fat's the first fat to. go and and so you can lose it quite. quite quickly. >> So on this point of fasting, are you a. fan of fasting to combat visceral fat? And also, could you give me your. thoughts on being in a ketogenic state. as it relates to visceral fat? Yeah, people when they think about. intermittent fasting, they kind of think. about, you know, one thing and they think about.

weight loss, right? But there's a lot. going on here. And I like I like that. you mentioned being in a ketogenic state. because there's also a metabolic switch. that happens. This metabolic switch from. burning carbohydrates and glucose to. burning fatty acids and getting in. ketosis, right? That's a metabolic. switch. And it's very important. There. are two different things happening here. But intermittent fasting is essentially. a good tool that people can use to. reduce their calorie intake without. having to count their calories. That's. why I like it. You can you can lose.

weight by counting your calories and. reducing your calorie intake. I. personally think that's a lot of work. Some people love doing it and that's. great. I think whatever works for a. person. But the way in which. intermittent fasting helps people lose. visceral fat is by reducing calorie. intake. That's what I'm getting at. It's. like a tool that some people like to use. because I like it for one because I can. not think I just I'll skip one meal. making sure I get enough nutrients in. the the meals that I eat and protein in. the meals I eat. But I'll skip a meal. and it gets me in a caloric deficit.

without having to think about and count. everything. So it's easier on me. >> to fast. >> to fast versus counting calories. >> And how how do you do that? So, I like. to fast in the morning. And the reason I. like to fast in the morning is for the. exact reason you mentioned, and that is. the ketosis, which I like to call the. metabolic switch. You're not eating. while you're sleeping, obviously. So, if. you're sleeping for 8, if you're in bed. for 9 hours, 10 hours, you're not eating. during that time. And it takes about 10.

to 12 hours for your liver to deplete. glycogen. glucose that's been taken up. by the liver is stored as glycogen so. that you can then use it for energy. later if you don't have energy coming. in. Right. >> So the glycogen is like the the petrol. station. >> Yes. >> So it runs out of petrol. >> That's right. And and so um it takes. >> it switches to diesel. >> And it switches to diesel. And so after. that switch, that metabolic switch when. you deplete that glycogen while you're. sleeping or while you're not, you know, not eating after about 12 hours. And by. the way, this is all relative because it.

depends on the kind of foods you eat and. how physically active you are. So, if. you eat a lot of high carbohydrate, refined sugar stuff, you might take even. longer to deplete your glycogen because. you're you're putting a lot of input in. there. You keep filling up the the fuel. tank, right? >> But if you're eating things that are. more low carb, you might deplete your. glycogen sooner. So, when you deplete. your glycogen, you get into this. metabolic switch because your body still. needs energy, but there's no nothing, no. glucose around, right? So, you start to. switch to, you know, your fatty acids.

are mobilized. They come out of your. atapost tissue. This is why people lose. fat. They come out of the visceral fat. You you start to use those fatty acids. and burn them as energy. And as a. product of that energy, you're making. ketones, ketosis. And the reason I like. to do this in the morning is because. then I can really get into that ketoic. state where if I'm fasting, I do it. typically I fast for about 16 hours a. day and then I eat my meals within eight. hours a day. Typically, that's my what I. do. The reason I like to be in that. metabolic switch state is many reasons.

actually. One, the ketones themselves. are providing my brain with energy, very. e easily utilizable energy, but they're. also acting as a signaling molecule to. my brain going, "Hey, this is a. stressful time. There's no food. You. better be cognitively sharp. You got to. find that food. You got to like know. what you're doing, right? It's an. evolutionary adaptation." You know, humans for thousands of years were going. through this metabolic switch because we. didn't have Instacart. We didn't have. Postmates. We didn't have all Uber Eats, right? We had to find our food. We had.

to hunt our food. And we always didn't. always do that, right? And so when I get. into that metabolic switch state, I feel. it. I feel more cognitively sharp. And I. feel less anxious, which is part of it. because those ketones also help increase. something called GABA. That's an. inhibitory neurotransmitter. It's. essentially, you can just think of it as. like it helps you feel calmer. When I. feel calmer, I'm more cognitively. focused because it's like the background.

anxiety is down, right? It it's like you. can focus. And so, I love being in that. state in the morning because that's when. I get my work done. I also like to be in. that metabolic switch state. And this is. why I like fasting in addition to, you. know, the calorie, the fewer calories. I'm consuming, right? Your body has to. be in that fasted state to repair. If. you're constantly in a fed state, fed. states are important for anabolic. growth. We need it to grow, right? But. the repair state is also very important. because with the growth comes damage. Damage comes along with that and you.

want to repair that damage because. damage will accelerate aging. And so I. like to be and give my body enough time. I don't want to just wake up and eat. where it's like, oh, I've only barely. depleted my liver glycogen. I'm not even. in that repair state very long, right? I. want to extend it a little bit. And so I. like to have that repair process active. and that it is active during it's. fasting activates it but also you have. some amount of active repair going on. even when you're in a fed state. It's. just heightened when you're fasted. So.

those are the reasons I like to be I. like intermittent fasting. I feel good. when I do it. I also do a lot of. training, not all of it. I do a lot of. training fasted. Cardiovascular aerobic. endurance exercise. So running, biking, that stuff I like to do fasted. I'm not. going for a 10-mi run. I'm going for a. three- mile run, right? I mean, this is. So, if I was going for a 10 mile run, I. wouldn't be fasted. I would need some. fuel. But there are studies, me, multiple studies showing that if you do. aerobic endurance training, this kind of.

running, cycling, swimming type of. training, you actually have better. adaptations if you're fasted versus fed. >> What does that mean? So much of the. benefit from exercise, right? Aerobic. exercise when you're breathing in, you're you're you're you're right, you're working hard is from the working. hard, but your body responds to that, right? Because the working hard is. causing inflammation. It's causing. oxidative damage. And your body is. responding to that by going, "Oh, we got. to get better at this stuff." So, you. have anti-inflammatory pathways.

activated. You have antioxidant pathways. activated. Your body needs to burn fat. You need fuel. And so if you're fasted, you get better at burning the fat and. oxidizing the fat and you continue to do. that throughout the day better as well. So you have what are called. mitochondrial adaptations that are. better. You make more mitochondria. Mitochondria are very important little. tiny organels inside of most of our. cells that make energy and they, you. know, they're very important for. everything. I mean, they're running our.

brains right now so we can talk, our. heart, you know, so we can breathe, our. lungs, everything, right? And so. exercise does make you increase the. amount of those new mitochondria that. you make that are young and healthy. >> If you're fasted. >> both, even if you're not, but if you're. fasted, it's even better. >> This has been a big debate around. whether this applies to both men and. women. >> Should both men and women exercise. fasted? >> This is my read of the literature and my. thoughts on this from also having. experts that have studied male versus. female responses to exercise. First and.

foremost, how do you feel when you. exercise fasted? If you feel terrible, that's a sign. I think listening to your. body is the most important thing that. you can do. There are times when I have. to eat before I exercise and I listen to. my body. I that's it. I'm I'm going to. eat. When it comes to women versus men. and doing exercise fasted, it also. depends on are you again, are you doing. a 30 minute run? Are you doing a 2hour. run? If you're doing a 2-hour run, you.

need to fuel. That's a lot. That's a big. stress. When it comes to a 30-minute. run, you don't really necessarily need. to. Now, the problem with women is that. they're often if you're in too much of a. caloric deficit and you don't eat enough. food within, you know, like afterwards, you're not refueling enough and you're. doing very very long high volume types. of exercise, then you can basically. disrupt your, you know, some of your. hormones, your your follicle stimulating. hormone, luteinizing hormone. These. things will make you become amenoretic.

So you basically stop ovulating and you. stop getting your menstrual period. >> And what's the evolutionary reason for. that? What's going on? >> Because your body's like there's not. enough food and energy around to sustain. a ba, you know, a growing fetus like. they're growing shutting down. >> So it's so it's basically like, hey, we're not going to allow you to have a. baby basically. So you stop you stop. ovulating, right? So you can't you're. not making you're not making those eggs. Is this often the case with women who. exercise a lot and no longer have their. menstrual cycle?

>> First of all, this is not a common. thing. This is like this is something. that happens in, you know, like. athletes, elite athlete, women that are. not eating enough food. Like I I did. this to myself when I was in my early. 20s and I was running I was racing. marathons and I was running 10 miles a. day, you know, eight to 10 miles a day, five days a week and then I was eating. carrots and hummus and you know, I just. I wasn't fueling myself and I did I did. this to myself, too. So, how do you feel. if you train fasted? Do you feel.

terrible? Don't do it. If you want to. train somewhat fasted, go for the. protein, you know, protein shake with a. little bit of almond milk or something. like that where you're not eating a full. meal, but you're getting something. So, I do a lot of my training fasted and. that has helped me. You know, I'm 47. years old and penmenopause. >> You're in phenomenal shape. >> Thank you. Thank you. Um, but I did. notice, of course, as as I started to. reach that pmenopause part of my life.

that I had to be a little bit more. aggressive and put a little bit more. effort in to not get this fat right here. on my belly cuz it started coming up and. I didn't want it. I didn't it wasn't it. wasn't an option for me. Speaking of uh. studies done for women, you I've heard. you talk in the past about the Swan. study, which kind of relates to what you. just said there. Um when relating to. women in visceral fat, and they found. that women experience an accelerated. increase in visceral fat starting 2. years before their final menstrual. period. >> Yeah. Because that's when their estrogen. is about it's just it's plummeting,

right? You're just going off a cliff. because you're you're about to go into. menopause. >> Again, what age would that be? Average. age of menopause is between 50 about 50. 52 for women. A lot of that there's a. lot of things that can affect your. reproductive lifespan, your ovarian. aging I guess we can call it. And. unfortunately, one of them is when you. the age you were when you got your. menstrual period. So the younger you. were, the younger you're going to be.

when you experienced menopause. So also. when your mother experienced menopause. is very very indicative of when you're. going to experience it. But lifestyle. and diet play a role too. Obesity. accelerates ovarian aging. So you're. more likely to go into menopause earlier. with obesity. Also these chemicals that. we're exposed to and we can talk about. those as well. A lot of these endocrine. disrupting chemicals affect the age of. menopause as well and and accelerate. that. So some in some cases women go. into menopause two years earlier than.

they would have otherwise. >> And you're so you're 47. >> Mhm. [clears throat] and a half. >> and a half. And the data that I'm. looking at here says when we think about. permenopause, it usually starts in. mid-40s, which is the age range you're. in. This is where the 8 to 10% annual. visceral fat increase begins. >> It is. And and I. >> Yeah. I can tell you from people in my. life that I've seen going through this, it's pretty sudden that you'll see. someone in your life that's a woman. that's going through Mary Pen Perry.

menopause and maybe hasn't had any other. symptoms yet, so they haven't really see. any treatment. Now, you can you can try. to do some hormone replacement therapy. as well to help with that, but they. start to gain visceral fat and it shows. up around the belly quite rapidly. And I. noticed this in myself. It almost feels. overnight. Seriously, this is the only. symptom that I noticed in myself where. it was like all of a sudden my belly was. like growing and um you know, not super.

super large, but enough where I was like. there's something wrong. It's not even. necessarily reflected if you get hormone. tests cuz mine all seemed normal. The. thing is is that the estrogen when it. drops that estrogen is so important for. telling your body to store energy. differently, not around the organs, but. to make it around, you know, other parts. of your body like your your thighs and. your butt, right? Like your atapost. tissue. And so when that estrogen goes. down and declines, it's like boom, it. starts to go right to the belly. So that.

is why for me intermittent fasting has. been really important. Like with any. weight loss or calorie restriction. protocol, you do need to make sure. you're getting enough protein because. that's important for muscle, right? Muscle growth and preventing atrophy of. your muscle. And you need to also do. resistance training. That also is a very. important signal for muscle. Because the. problem is some people calorie restrict. and eat fewer meals and then they're not. getting enough protein and they're not. training and they start to lose muscle. in addition to fat and you don't want to.

do that. You want to kind of just lose. the visceral fat and keep the muscle. ideally keep gaining muscle. >> And for men, I was reading that. testosterone and growth hormone. typically peak in their late 20s. So I. guess mine's peaked already. Um and. starting at age 30, testosterone drops. roughly 1% a year. So between the age of. 25 and 65, men typically see a 200%. increase in their visceral fat even if. their total weight stays the same. So. [clears throat]. is that linked into testosterone. decline? Is that what's going on there?

What's causing it? >> Yeah, I mean it's it's testosterone does. you burn even if you're gaining visceral. fat, it helps you burn it. It's it's. also why some women that are in. pmenopause want to do testosterone. because it helps them burn the visceral. fat. M um so it is it is linked to. testosterone decline as well but also as. men are aging their they become more. sedentary they send they tend to eat a. little bit they're consuming more. calorie like all these things are. handinand so it's like a it's not just. like a one punch right it's like. multiple angles are kind of all. compounding and coming together whereas.

you could get away with it a little bit. easier when you're younger because the. testosterone was helping you burn it. more [clears throat]. >> when you're declining it doesn't it. doesn't work that same way so even. though you're gaining it you're not. burning it as quickly so you start to. have a net gain in it. Uh if that makes. sense. >> So going back up to the top then we were. talking about things you can do to lower. your visceral fat and we talked a little. bit about exercise, sleep, diet. Is. there anything else in that category? >> Yeah, I think those are the main ones. Obviously avoiding excess alcohol. consumption. Yeah. >> And also.

>> stress. Stress. >> Yeah. Yeah. >> The stress like you know trying to to. relaxation techniques buffer that. stress. That's a big one. It's an. amplifier. >> Yeah. People don't talk enough about. visceral fat, you know, they look at. other markers. >> No. Well, most people just want to lose. weight and look good. >> Yeah. >> Or Yeah. They look at, you know, HBA1C, your long-term glucose, or they're. looking at lipids, and visceral fat is. just it's it's insidious, right? It just. starts increasing, increasing, increasing. You can't see it. You can't.

see until all of a sudden belly, right? I mean, it's it's it's bad. And it. affects the way you feel daily. On this. point of testosterone, why is it the. case that testosterone seems to be. dropping amongst men? I think it said. something like I wrote it down. Yeah, testosterone levels in men have dropped. by up to 20% over the last two decades. >> Um, which is quite terrifying. >> It is. So, look, there's a lot of. factors that can affect testosterone. I.

mentioned dietary factors, refined. sugar, sleep is a big one. people aren't. getting enough sleep, lack of sleep. drops testosterone, micronutrients, not. getting enough zinc, for example, zinc's. very important for testosterone. synthesis and magnesium. Like there's a. there's there's important nutrient. components, but I think the big player. here is actually environmental. I think. that. we are being bombarded with what are. called endocrine disrupting chemicals.

These are man-made chemicals. A lot of. them are part of plastic. They're made. to help plastic be more durable or more. robust or they're found or they're water. resistant. So there's probably three. main endocrine disrupting chemicals that. are found in our environment mainly. because they're in plastic or they're in. they're also in things that are water. resistant, oil resistant, fire. resistant, flame retardant. BPA. bisphenol AA is one. Another one is.

phalates. PH phalates. And the last one. would be PAS. These are the forever. chemicals. These are the three main I. would say players in terms of disrupting. endocrine function. Endocrine being. hormones. Sex hormones like. testosterone, estrogen, but also thyroid. hormone. Very important for regulating. our metabolism for example. >> Are they really causing a problem? >> Absolutely. >> Really? Like. >> absolutely. cuz I'm looking at the.

picture you have there of Pa Pas. >> PAS. >> PAS and it's got like a coat and shoes. on there. You're telling me my the. clothes that I wear are having an impact. on my hormones. >> They can, but I think it's it's it's. less of a direct effect and more. downstream. So the the the PAS chemicals. or the forever chemicals, they're used. in things to make them oil resistant, stain resistant, water resistant. So the. teflon pans would be the biggest. example. You remember those non-stick. pans? They have teflon that has PAS on.

it. >> We're going to go into my kitchen in a. second. So, I'll take all of the viewers. that are watching now into my kitchen. We'll have a stroller around my kitchen. You let me know if there's some things. >> Oh gosh, I hope you don't have Teflon. But, I mean, my mom used it when I was, you know, growing up. I remember the. non-stick pans that stuff is coming off. into your food and so you're eating the. these PAS. >> How do we know that they're dangerous? >> Okay. Well, I'll tell you how we know. like let's let's start with so the PAS. chemicals are ones that are really. they're more affecting the thyroid and.

they're affecting I would say ovarian. aging they seem to target the ovaries. and accelerate the age that you're going. to get menopause so you're going to get. it around two one to two years earlier. if you have a high amount of these. forever chemicals but there's been. studies a lot of studies looking at. let's start with BPA okay bispenol A. that's a big one because you see a lot. of marketing around BPA free. This. plastic water bottle is BPA free. Well, it's BPA free, but it has another. chemical called BPS, which is very. similar, if not worse, than BPA. So, BPA.

is something that's found in a lot of. water bottles. It's in those plastic. water bottles. It lines the cups of uh. paper cups, like these to-go coffee cups. that you're getting at your favorite, you know, coffee place. Plastic is. lining them. Yes, plastic lines them. because it's protecting it from the. liquid, right? BPA has been linked to. many different diseases, but really. really it's an endocrine disruptor. So. what it does is a couple of things. One, BPA acts as an estrogen mimemetic. So it.

kind of mimics estrogen and it binds to. the receptors that estrogen do to do its. function. And so it sometimes binds to. estrogen and either makes it seem like. there's estrogen around or it blocks. estrogen from working. So it's it it. depends on the dose and the. concentration. So it can do both, but it. also binds to androgen receptors that. interact with testosterone, right? And. so there have been studies that have. found that men that have high amounts of. BPA also have low amounts of.

testosterone. That there was also a. study done in teens. This is when you. know your sexual development is. happening, right? Testosterone is very. important during this part of of your. life during puberty. Teens, adoles, ad. adolescent boys that had the highest. amount of BPA. had 50% lower testosterone than men than. the boys, sorry, that had the lowest. amount of BPA. The biggest one that's. affecting testosterone is the phalates. These phalates, they are present in a.

lot of PVC piping. They're present in a. lot of our food packaging. all those. like thin art or you go to the you know. to the grocery store and you get a filet. manon steak and it's wrapped in plastic. poultry all that plastic wrapping and. all the foods that we're eating has. phalates in them that make it more. flexible and stuff and it's also found. in our hair products our cosmetic. products our creams and it's also very. lipid. soluble it likes fat it is drawn to fat.

so when you have plastic around fat like. cheese you know things like fat meat. It's getting into that meat. It's. getting into that cheese, the phalates. These disrupt our hormones in ways. similar to BPA. So, they're binding to. the androgen receptor, but they're also. going into the testes and disrupting the. synthesis of testosterone. So, there was. a study in men that had the highest. phalate levels, those men had 20% lower. testosterone compared to men with higher.

levels. And. >> and this is Yeah. And this is like it's. affecting not only just the. testosterone, but it's affecting sperm. quality. So the shape of the sperm. wasn't good. It's affecting the number. So sperm count is down if they're higher. BPA or higher phalates. And also um. motility, the the ability to swim. Pregnant women that get exposed to high. levels of phalates and if they have if. they're carrying a a male fetus, right, they they're having a boy. What's been.

shown is it's also affecting sexual. development. So these boys, they're. getting something called hypospadia. That's where like this the slit on the. ur on the um on the penis is like moved. backwards kind of closer to like what a. a woman would have. And they're getting. undescended testicles. So one of their. testicles is not descending. And that's. associated with you know infertility, cancer, testicular cancer being the big. one. This is happening at a alarming. rate. like something like 20% of boys.

now have an undescented testicle. I. mean, it's crazy. >> because their mother had high phalates. >> Well, it's this is definitely something. that is known in our environment to. cause that. I don't know if that's the. only cause, but it in my opinion is a. very very concerning cause that nobody. is talking about and that should be. addressed. And it's everywhere. We have. these in all of our all of our plastic. wrappers that we everything that we're. eating. you know, you you even getting. your meat, you're you think it's well,

it's meat. It's, you know, but it's. wrapped in plastic and that phalates are. getting into the food. So, they're. getting into our bodies and they're. disrupting hormones. They're disrupting. sexual development. They're disrupting. our ovaries, estrogen, you know, ovarian. aging, age of menopause. They're. disrupting thyroids, the thyroid. hormones. I mean, there's there's even. studies now with women, pregnant women. that have high levels of BPA. they have they're six times more likely. to have a child with autism spectrum.

disorder compared to women with low. levels of BPA. Again, BPA is disrupting. the estrogen and androgen receptor. And. this is very important because. the androgen you you want to have it's. it's disrupting aromatase as well, that. enzyme that's involved in converting. testosterone into estrogen. So, believe it or not, when you're a boy. developing in your mom's womb, estrogen.

plays a very important role in your. brain and brain development and what's. called masculinizing the male brain. You. actually, it's kind of contradictory. You're like, "Oh, well, wouldn't. testosterone do that?" Well, actually, estrogen is very important for. masculinizing parts of the male brain. And so when you have aromatase being. inhibited by bisphenol A by this. endocrine disrupting hormone that is so. ubiquitous everywhere. >> that is found in plastic bottles. >> plastic bottles it's it's found in yeah. it's found everywhere. >> So what what do you recommend? >> First of all I think if you can uh.

eliminate and not drink out of plastic. bottles as much as possible. If you do. want to go coffee either drink it there. in their mugs or bring your own to- go. mug. Like I bring my like I have like a. Yeti kind of to- go coffee mug that I'll. bring into a Starbucks or wherever. coffee bean and I'll have them fill it. up. Soup cans canned soup are lined with. BPA. They're lined with plastic and soup. usually goes into the can hot sterile. technique. I mean they they want to make. sure it's so you're getting the soup has.

been classically shown in multiple. studies to me to to increase BPA levels. by a thousand%. Crazy amounts. So, don't eat canned soup. as much as possible. I mean, obviously, this is about the habit, not the. one-off, but but you know, try to avoid. cans, drinking out of even soda cans, even like your your favorite sparkling. water cans. Don't make it a daily habit. because they are lined with plastic. That's a source of BPA into your bodies. There are ways that you can excrete BPA.

So, the major way to get rid of it is. through urine. It's excreted through. your urine, but it has to become water. soluble first. It's a fats soluble. compound. And so there are things that. we can eat in our diet that will. increase that excretion. Compounds in. broccoli. Broccoli sprouts being the big. one. Sulurophane activates a pathway. that are enzymes involved in making BPA. become water soluble. So they come out. your urine. >> Oh, so broccoli is like a cleanser. >> It's like a cleanser. It's like we we. actually do have these it's called phase.

2 detoxification enzymes in our body. We. have the ability to detox a lot of. things. We just have to give our body. the right, you know, input so that it. can activate those pathways. I. personally take a supplement of that. sulfurophane because I want a. concentrated amount of it because I used. to do broccoli sprouts. Broccoli sprouts. have a hundred times more sulfurophane. than mature broccoli, but you have to. sprout them and then there's. contamination issues and it's just, you. know, some people do it. It's great, but. I used to do it. I don't anymore. I just. take a supplement. >> That supplement's called.

>> The supplement I take has is called. Avacol. It's by a company called. Neutramax. I don't um you know I'm not. like affiliated with them. I like their. supplement because one they've got 12. published studies using it. Clinical. studies too showing that it actually. helps with um autism children and. adolescence with autism that take the. sulfurophane supplement that they have. improved symptoms because it's a detox. It helps interestingly people with. autism are like 30 times less likely to. excrete BPA. It's a weird thing going on.

here where BPA increases autism spectrum. disorder, but then kids that have it are. not able to detoxify it as well. >> Wow. >> Yeah, it's interesting. Again, I think. that excretion is important, but. avoiding avoiding the plastic as much as. you can. Make it a habit. Don't freak. out. I mean, obviously you can like make. yourself crazy and stress is not good. As we talked about, I see you like. going, "Oh my god.". >> Yeah. Know, I'm thinking about just how. casual I am about these things, though. And I could I could easily make small. changes. I I could frankly I could easy.

make big changes in the position I'm in. I could just say I can say in my company. we no longer buy this kind of stuff. I. could say in my kitchen cuz you know to. my team or whatever. Let's not buy this. Can we go look at my kitchen now? >> Let's do it. Let's go. Let's go to my. kitchen. Be right. No, you guys can come. too. So we're going to go to my kitchen. If you're Listen, if you're listening on. the dog walk, this might be a nice time. to sit on a bench and look because. you're about to go into my kitchen and. we're going to look at real things that. you might not even know in your kitchen. are causing you some of these problems. Come with me. You know, the little. traditional SIM card that goes inside of. our phones, they haven't changed at all.

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last couple of days. We've been getting. lots of takeaways. And so this is a. higgled piggledy of everybody's food. What's wrong? You got you're pulling. >> black plastic. >> What's wrong with the black plastic? >> Um, we talked about plastic. It has BPA. It has phalates, but it also typically. is made from recycled electronics. And. the problem here, Stephen, is recycled. electronics have flame retardants in. them because you don't want your. electronics catching fire. And there. have been a variety of studies now that. have found that black plastic has a high. amount of these flame retardants that. are leeching into the food and getting. into people's bodies that way. Not only.

do you not want to eat out of black. plastic, you don't want hot food going. in there, right? Cuz that's like the. worst. >> Can I get a bin bag? I need a bin bag. Okay. Okay. So, let's throw that in the. bin. What else? I'm going to take all of. it out. >> Okay. This is the other thing that. really reaches out. Stands out to me. because. spicy foods, anything acidic that goes. into plastic causes the chemicals to. leech into it even more rapidly. Kind of. the same way the heat does. So, heat,

acidic foods, not good in plastic. >> So, my spicy sauce, if it comes in a. little plastic tub, it's going to leech. in. >> Look, if it's the oneoff, okay, but like. not a habit. Yes. A big time leech in. it. You're you're you're eating BPA hot. sauce. >> Okay. So, the black stuff is out and. >> it's going in hot. >> Yeah, this has phalates and had BPA. I. mean, look, are you drinking this every. day or is it the oneoff? >> No comment. No comment. Mind your. business. Okay. What else? What about.

this? >> This is made of paper. >> Here's my little thing I do. See that. waxy? There's a waxy. >> a pas. >> on the edge. >> Yeah. Does it seem like it has a waxy. substance to you? >> Yes. >> This is This is better than the black. plastic. If you had to like if there's. like tears, this is better than black. plastic. >> Okay. And this. >> ding ding ding. This is great. This is. the best thing that you can do if you're. going to have food made for you or you. want to order takeout, have someone make. it for you and deliver you in this.

>> And this is a bamboo lid. >> Bamboo lid with with GL Pyrex glass, right? >> Okay. So, this is what this is good. >> This is great. >> So, I need more of this. >> You need more of this and get rid of all. I mean, this is already looking better. This is on the scale. At least it goes. in cold. So, here's the thing. Microplastics are also shedding into. this. We didn't talk about. microplastics. They're shutting into. here. the chemicals, not as much in. something like this, but they're still. getting in. So, this is a little bit. better when it comes to like the the.

tears here. The hot food is the worst. This is a little bit better, but I still. would get lettuce. >> because it's cold. >> Because it's cold. >> So, it's not seeping. >> Exactly. >> Okay. So, I might be able to keep that. then. What else do you notice here? >> So, I noticed that I really like your. glass sparkling waters. That's great. because, you know, glass is is less. likely to have microplastic shedding, less likely to have the chemicals. >> There was a study that actually found, interestingly, there were more. microlastics in on the top. So, the.

paint that's on these lids, plastic. polymers are used in that. And during. the processing and, you know, bottling. up of these things, they get into the. the the water. And so, believe it or. not, glass bottled water has more. microlastics than plastic bottled water. Okay, this is terrible. But I'm going to. tell you why I think this still is. worse. Okay, so this is got. microplastics, but it also has BPA and. phalates. They're in this water. This. was not always cold. It's, you know, it. was some warehouse shipping container.

Who knows how it got here? It's been. heated up, I'm sure, several times. The. problem is is that there was a study. showing that glass bottles have a higher. amount of microlastics than than. plastic. And you might go, why is that? Because they're all coming off on this. paint and getting in. When it comes to. microplastics, size matter. I'm not as. worried about it having more. microplastics because it would show that. they were large microplastics. Your body. doesn't absorb a large ones very well. They come out through your feces. These. This has tons of what are called. nanoplastics, very, very small particles.

that get into the gut and get into your. bloodstream. So, I still go for the. glass water. So, I would avoid drinking. out of these as much as possible. So, I. like how you have these condiments in. the glass. This is how my refrigerator. looks as well. I'm very, very obsessive. about anything that has acidity in it, like hot sauce and ketchup. It needs to. be in glass because the acidity is. leeching microplastics and BPA and. phalate chemicals into your condiments. and then you're putting that on your. food and you're eating them. Again, this. is ubiquitous. It's everywhere. Plastic.

is everywhere. The chemicals are. everywhere. And you're not even thinking. about the fact that your hot sauce and. ketchup are also, you know, vehicles for. delivering these microplastics and, you. know, their associated chemicals into. your body. So, I really like these. Like this one, I would go for a glass. mustard. Those those are better. [clears throat]. >> Glass bottle. So, this is plastic. Same. thing. It's acidic. I would say um you. know, for the most part, the butter. Oh, yeah. This is bad. Is this butter? Oh, cheese. Yeah. So, this is a problem. also. So if you look at this um it's.

that flexible plasticky stuff, right? It. has phalates in it. >> Well, this this. >> Oh, that's even worse. This is. [laughter]. Yeah. So this is the plastic that. basically, you know, phalates are in. this and they're fat soluble and they. are just leeching into this fatty. cheese. They're leeching into the fatty. cheese. So you can buy cheese that's. like without this in just the container. that's a little bit better. >> You know what I mean? Like like I'm. thinking of feta cheese for example. Like some feta cheese comes in this.

plastic wrapper, but you can buy it with. just the container and at least it's not. like close like with juices like just. seeping into it, you know, getting the. chemicals into it. >> Ah, but this is fine, isn't it? >> Eggs. >> Yes, eggs are great. >> There we go. >> Eggs are great. >> We found something. Okay, Vonda. So, spatulas and kitchen. utensils. Are these good? Are these bad? What's What's the best? >> Yeah, good question. These are great, right? Okay. There's no plastic here. No.

possibility of plastic leaking into your. foods. You got your nice pasta spoon. These are silicon, I'm imagining. Um, >> in theory, the silicon should be okay. Um, the problem is is that there's a lot. of silicon that actually still has it's. mixed with plastic, too. So, I go for. the wood ones that are like this, like. the wooden spatula. That's what I use. You in theory should be good. In. practice, a lot of silicone that's been. measured out there and tested does have.

plastic. So, I would say if you want to. really be careful, I would switch. >> But most people at home probably have a. plastic spatula. Is that accurate? >> Most people at home have plastic spatula. and a lot of people also have black. plastic spatulas, which again back to. that black recycled electronics, flame. retardants, these are cancer-causing. chemicals in there. Bromelated chemicals. that are causing cancer. So yeah, I. would say that even shifting from the. plastic to this is probably a step up, but I don't know that this is just pure.

silicon. I I I I would guess that. there's some plastic still in it. And so. if you're heating it up, the plastic, it's getting into your food. >> Okay. What about um my my pans? So what. about Got my pans here. >> Great. All clad. This is what I use. These are amazing. No plastic lining, no PAS, no nonstick. So, most people's pans at home have a. sort of a protective layer here that's. nonstick so that they can cook their. food and their food doesn't stick to the.

pans. Like scrambled eggs, they're kind. of a pain in the butt if they stick to. everything. That has the forever. chemicals in them and that is being. heated up and is leeching into your food. and you're eating it. So, really what. you want to avoid the most is uh Teflon, right? Anything that's nonstick. >> It's harder to cook with these though. >> It's so much harder. But you know what? you're healthier and that's what you. have to imagine. >> The other thing I want to talk to you. about is this. >> The blender. >> Ah, yes. The blender. This is one that.

people often miss. The problem is most. blender. tops here that's blending your stuff is. plastic. And there are studies showing. that when you have a lot of friction on. plastic, that releases orders of. magnitude more microlastics. And of. course, their associated chemicals are. hitchhiking along there. There are. companies that make a stainless steel. version of the blender, and I highly. recommend if you're someone like myself, I like to do my kale blueberry. smoothies, that you switch to the.

stainless steel. I did. I switched for. my family. Um because essentially the. friction, you're drinking microplastics. and chemicals. So that's bad. >> A receipt. >> Yeah, don't touch it. >> What What do you mean don't touch it? >> Um so receipts are. >> Why are you touching it like that? covered with BPA. I mean, literally just. covered. That's how it prints it, right? This isn't like a printer. This is. printed. It's a thermal paper and and. the BPA is allowing the printing to. happen. And so, they're covered with.

bisphenol A. People that are handling. receipts, like cashiers that are. handling receipts, have really high. levels of BPA. Um, particularly if they. use like hand sanitizing lotion or any. lotion, any sort of cream makes the BPA. Again, BPA is fat soluble. these creams. um the hand sanitizers are carrying it. inside to your inside your bloodream. about a hundfold higher than not having. that. So, first of all, you can opt to. have an receipt emailed to you if you. need the receipt. I would do that or,

you know, don't touch it. But also, if. you work in the cash, if you're a. cashier and you work in this industry, really, really, please wear nitrial. gloves. I mean, this is like your BPA. levels. If you were to go get them. measured, which you can, there are. companies out there now that do measure. BPA levels in urine, you will see that. they are extremely extremely high. So, um, nitro gloves will protect you from. from the BPA getting across your your. dermal barrier and getting to your. bloodstream. Uh, latex gloves do not. So, make sure they're nitro gloves. And.

for people that are not in the industry, try to avoid the receipts. I mean, it's. a really big exposure to BPA that people. aren't even realizing. >> I can tell by the way you're like. grabbing the corner of it like it's. feces or something. >> Oh, it's terrible. And my son, like, you. know, kids love paper. And of course I. don't want them touching it because we. talked about that study in adolescent. boys where they had high BPA levels and. that was associated with a 50% reduction. in testosterone. I mean this is at a. part of your life when testosterone is. you know important for sexual. development and development in general. So really really really important to.

remember receipts are a very big source. of BPA that people are not thinking. about particularly people that are. routinely handling these receipts. And. um the other thing I want to talk you to. you about is water. So here is one of my water filters. I. also have a filter attached to the tap. What are your thoughts? >> So this is filtering water, but it's. filtering it into plastic and it's also. got plastic filter. >> So I think that you know you're probably. filtering away some other things, pathogens, gross other chemicals that.

might be in the water, but you're. essentially reintroducing the plastic. So I don't know that that's necessarily. the best way to get the filter. What you. have over here is a reverse osmosis. water filter. That is absolutely the. ideal reverse osmosis water filters. filter out microplastics, nanoplastics, BPA, phalates, chemicals, all these. things that we're talking about today. People can get a tabletop one kind of. like this is tabletop, but it's a. tabletop reverse osmosis water filter. These only filter out the bigger, larger.

plastic size, microplastic size. And. then the last thing I want to mention, Stephen, because you do have a reverse. osmosis water filter, is that it does. filter out a lot of small particles, including essential, you know, trace. elements and some essential like. minerals and stuff. So, you want to make. sure that you are taking a multivitamin. mineral supplement. And you can also get. what's called little essential um. element drops that have things like. phosphorus, maganese, iodine, some of. these things that are being filtered out.

of your water and making sure you're. reintroducing that to your water. >> H Okay. So, it takes some good stuff out. too. >> It does. Yeah. >> Okay. Is there anything else that maybe. is either in my kitchen now or not in my. kitchen that is a culprit of BPAs and. pouls? >> Yeah. Here's the first problem here. And. then inside where the hot water is going. through is there's plastic pieces. So. the hot water is going through plastic. to get to your little espresso, you. know, cup here. These I actually looked. into this cuz at first I thought they.

were lined with plastic. They're not. My. concern is mostly the water going. through the system that's heating up. It's going it's got plastic, you know, piping in there that it's going through. >> Okay. So I'm going to just stay there. and I'm going to just grab. Okay. So this is now the coffee that I. drink called contier. >> Um they flash freeze it at the perfect. moment and it's delivered frozen. So. metal and then this is an aluminum lid, >> right? So it shouldn't be lined with. plastic, right? >> You go like this, press the little.

button on top and it goes straight into. your glass and then this. comes out and that's the coffee. >> Oh, I love it. >> So you just drop It's funny cuz they're. a sponsor. >> Oh, should disclaimer and I'm also an. investor in this company. So, um, no no. machines at all. Put it straight into. the glass, pour the hot water in, and. that's it. >> So, it's like in instead of instant co. It's like instant coffee, but it's real. coffee that's been frozen. >> It's from some Stanford engineers who. flash freeze it at the perfect moment to. lock in the taste. And you can literally. smell. >> Smells good. >> Smells good. Yeah. Um,

>> yeah. I'm so glad you're not putting it. in a machine cuz that's. >> No, no longer do that. Okay. So, this is. my supplement cupboard. It's a It's a. mess, but I've pulled out things that I. that I'm personally interested in, good, bad, indifferent. The first one that. jumped out at me when I was looking is. reduced and active glutathione. This is something that um I think people. should be aware of. There's marketing. involved here. Glutathione is in a major. it's a major antioxidant. We make it in. our body. We make it in our brain. >> What does it do? Sorry. >> So, it's a very important antioxidant.

It helps negate oxidation which is. causing brain aging. It's it's negating. oxidation which is aging yourself. Right. M. >> people want to supplement with it. because they've heard about glutathione. and how beneficial it is and how it's a. great antioxidant. The problem is. because our body makes it inside of our. cells inside of our cells. We don't have. a transporter to get glutathione from. the outside of our cells like if we eat. it and if it makes it through our. digestion, which it really doesn't, into. our cells. And so this kind of. glutathione isn't going to make it. inside of your cells. >> So this is just a waste of time. It.

>> it is. You're going to want to get. something called liposomal glutathione. Liposal glutathione has been shown to. get inside because liposomes it's. essentially taking the glutathione. molecule and encapsulating it in. something that's going to fuse with your. cell. Liposal products in general have a. higher bioavailability for that reason. >> So let me repeat that back to you. So. I've got it. So if it's liposal, it's. basically in a packet which can get. through into the cell. If it's not, this. one is um reduced and active. Then it's.

never going to get in the cell. So it's. waste of time. It's just going to be. excreted. Yeah, I would say that it's. really not doing much and that if you're. going to want to supplement with liposal. glutathione, that's what I have. >> What about this vitamin D3? I've always. been confused because people say take. vitamin D, but then this one says D3, >> right? D3 is the form of vitamin D that. you make when you're in the sun. That's. the major way we make vitamin D is from. sun exposure. There is a plant form of. vitamin D called vitamin D2. It's found. in things like mushrooms, for example. The problem is is that there have been.

studies showing that vitamin D2, which. is unfortunately what a lot of. vegetarians take because they want a. vegetarian form. Vitamin D3 is also. found in like sheep skin because the. sheep are making it in their, you know, skin when they're exposed to sunlight. Um, vitamin D2 is not as effective as. vitamin D3. If you are a vegetarian or a. vegan, you're going to want to look for. vitamin D3 from lychen. Lyken is that. like green stuff that you can find on. trees and stuff that also makes vitamin. D3 and so it's a it's a much better.

option than getting the vitamin D2 which. is what a lot of vegetarians do. So. there's actually a a study, recent study. showing that people that are vitamin D. deficient, so they're not getting enough. vitamin D3 because we don't go out in. the sun anymore. They have accelerated. aging. And if they supplement, this is a. very large study, by the way, if they. supplemented with vitamin D3, they. slowed their their biological aging by. almost 2 years. That didn't happen in. people that were not vitamin D deficient. from the start. So it's not like a. vitamin D3 supplement is going to do. something miraculous if you already have.

enough vitamin D. The the point is to. avoid deficiency and so you know someone. like yourself that does probably doesn't. go outside a lot but also well you go. outside but you're not you have darker. skin so melanin is a natural sunscreen. and so people with more melanin have to. spend a lot more time in the sun and so. that is something to consider as well. Well, I can always just take my. multivitamin, >> right? Multivitamin. I think I might. have talked about one study last time we. talked last episode where men and women. that were older adults, they were 65. years and older, they took one.

sententrum silver a day. And I'm not, you know, I'm not advocating for. sententrum silver. I'm just saying that. was involved in the study. And um after. 3 years, they had reversed their brain. aging, global brain aging by 2.1 years. And they reversed their episodic brain. aging by almost 5 years. So episodic. memory is the kind of memory involved in. remembering events and people and things. like that you know as you get older you. know that stuff doesn't come as quick. right so it delayed that aging by 5. years well this same study also um just.

recently published literally like a. couple of weeks ago again part of this. large study it's called the Cosmos study. they looked at the multivitamin use and. biological aging epigenetic aging and. they found that the Centrum silver. multivitamin also slowed slowed. biological aging, epigenetic aging by a. few months and this was only after two. years and you might go oh a few months. but that was after two years and that. that trial was two years long. So if you. add two two years and then you add. another two years and then you add and.

then you're talking about 20 talking. about 30 talking about 50 years that is. slowing aging the entire time. It adds. up. It's cumulative and it's one of the. easiest things that someone can do to. basically you know make sure that. they're aging better. There's things. that are harder to do, but that to me is. such a lowhanging fruit. It's easy. >> What is it about this? What is in here. that's making a male multivitamin have. such profound effects? >> If you look at the back at the the. supplement facts, there's a lot of. vitamins and minerals. Things like. vitamin C, vitamin D3, vitamin E,

vitamin K, nascin, the B vitamins, folate. You have things like selenium, the essential those essential elements. These are all things that we need to run. everything in our body. All of our. metabolism, our neurotransmitter. synthesis, our immune system, you know, our our liver, all these these these are. co-actors that are really important for. all those things. And you don't realize. how important they are until time goes. on and things start to fall apart. It's. basically filling the gaps because we're. supposed to get this these things from.

our foods. We're supposed to be getting. all these vitamins and minerals from our. foods, from from our water, and it's. just not happening for many reasons. One, our soils are depleted. You know, the organo phosphates like glyphosate is. depleting our minerals. And so the foods. that are being grown in the soil aren't. getting their minerals that they're. supposed to. And then the second problem. is we're not eating the right foods. because we're taking we're eating. takeout. We're eating foods that are not. micronutrientdense. Things like dark. leafy greens. We're not eating the. colors of the rainbow. And those are. really important for vitamins and. minerals. >> So I've got two questions there. Is.

there a multivitamin that I could take. that is not good for me? Because when I. go to the shops, there's so many. different types these days and I don't. know which one's good, bad or how to. tell the difference. And so honestly, sometimes I just go based on the most. expensive because I assume the most. expensive is the best quality. >> Yeah. So, you know, the problem with. supplements is they're not regulated. I. mean, not that I necessarily want them, but it is a problem because supplement. companies can kind of put whatever they. want in the supplements. They don't. necessarily have the amount of active.

ingredient that they say or they can. either have too little or too much. And. so that is the problem with. >> too much. >> Yeah. So for example, some vitamin D3. supplements and some um melatonin. supplements have like some in some cases. like a,000 to 10,000fold more. And it. was a really big problem with melatonin. because melatonin is that hormone that. you make to help you fall asleep and. there was excessive amounts in them. So. it's not regulated. So that you really. don't know the amount you're getting. So, I would say number one, go to a.

trust trusted brand that is thirdparty. testing. There's so much thirdparty. testing now. Consumer lab does it. You. can, you know, look up what they've. tested. But for a man, I would say the. thing that's essential here is you don't. want to get iron. You don't want. supplemental iron. >> Well, someone told me to start drinking. these iron drinks. >> Were you iron deficient? >> No. >> Okay. >> I was just sick one time and they said. this would really help. >> So, >> this wasn't a scientist, just a friend. Most men do not need to supplement with. iron unless they have, you know, a.

problem with iron and they're anemic. For example, iron can be very bad. I. mean, if you're supplementing with iron, it's very reactive and it causes uh. oxidative stress easily. It's called. free iron. The free iron reacts with. other things with your DNA, your cells. And so, most men do not need to sell. In. fact, even you know something called he. hemocchromattosis where there you're. basically you have too much iron already. and you if you have those genes it's. actually quite common then you're really. talking about iron overload. So you. really do not need a supplement with.

iron. >> Women. >> women premenopausal women are different. because premenopausal women do lose a. lot of iron from menration when they're. menrating. And so I would say about 16%. of of menrating women are iron. deficient. And then if you add exercise. on top of that, you know, a lot of. endurance exercise, you can get licis of. your red blood cells. And so you do need. iron for your red blood cells. If you're. eating meat, if you're not a vegetarian, you know, maybe that would be a case if. you're like a vegan or something, maybe. some iron could come in, but you have to. get your iron levels measured. You don't.

want to be too high because it is it. does cause damage. >> But I would say that premenopausal. women, iron is especially around your. cycle is good. Post-menopausal women, once you hit menopause, >> it you kind of shift to like what a men. needs. You don't need the iron again. So, it's very it's very much just. premenopausal women that need iron. >> That's so funny. I've been drinking. these. Omega3. Does that. >> Yes. Omega-3 fish oil, as we've talked. about before. I mean, this is probably. one of the best and easiest things that. people can do to improve their health, improve the way they age. Um, omega-3. fatty acids. 90% of the US population is.

not getting enough of them. 80%. globally, everyone. Nobody's getting. enough omega-3 fatty acids, particularly. from seafood. So the EPA and DHA from. fish oil are probably the best forms. You know, we talked about studies if you. have a high omega-3 index, you have a. fiveyear increased life expectancy. compared to low omega-3 index. If you're. a smoker and you have a high omega-3. index, then you're going to live as long. as a non-smoker with a low omega-3. index, right? I mean, so the low omega-3. index is like smoking. Basically, you. know, you have a 66% lower chance of.

getting Alzheimer's disease with a high. omega-3 index. And even more recently, there were studies showing that omega-3. slows epigenetic aging. Um, and this is. this is not just a in deficiency. I. guess because everyone's deficient, maybe that's why, but um, a study showed. that omega-3 fish oil supplementation. This was a study out of Switzerland. These individuals are mostly active. There were 88% of them were already. physically active at the start of the. trial. And I mentioned that because the. trial involved omega-3, it involved. vitamin D, and it involved resistance.

training or the combination of all. three. And only the omega-3 was able to. slow epigenetic aging, biological aging, because for one, they were already. physically active. So adding resistance. training on top of their baseline didn't. do much. And they were vitamin D. sufficient. So the omega-3 was able to. slow epigenetic aging. The combination. of all three slowed it by four months. This was just after one year. >> So slowed it by four months. And if you. imagine that, uh, it doesn't sound like. a lot. Again, it's compounding, but also. within that study, they looked at.

realworld outcomes. So that also. correlated with they had a 60% less. likely chance of being pre fail uh pre-. frail. So pre-frailty, right? Um they. also were less likely to get cancer as. well. So I mean it's really kind of. translating to these health outcomes. that we think of. And all you need to do. is supplement with about 1.6 to two. grams a day of omega-3 to get a good. omega-3 index. But I will mention one. thing, Stephen, it's at room. temperature. I don't think that's a. great idea. Um because fish oil is a.

polyunsaturated fatty acid. It is prone. to oxidation. So you want to put it in a. low temperature environment. I keep all. my actually I keep all my fish oil. frozen. Frozen and then when I'm ready. to use it, I put it in the fridge. So. like I have a store of it. I have a. stock of it I buy and then it's in the. freezer and then I put it in the fridge. with the the bottle that I'm using from. and it's freezing it does nothing. It's. fine. It so it's [clears throat]. basically just keeping it really really. low oxidation. >> So I need to put this in the fridge. You. need to put it in the fridge and also. make sure you're getting a quality. brand, right? So, you're going to third.

party testing. Again, you want to have a. total oxidation, ideally less than 10. And there are brands out there that do. have a oxidation less than 10, >> which means it's more fresh and pure. >> It's more It's Yeah, it's less oxidized. You don't want to be consuming oxidized. fat because that's also not good. >> Okay. So, what else jumps out to you. here? We've got creatine. I mean, >> yeah, creatine is like my new I travel. with it everywhere. You got microionized. is this this is. >> I've got so many different types, >> right? This is the one I take. Yeah, I.

take I take the creatine monohydrate. because it's the most wellstudied. >> and you know obviously for I do a lot of. training and workout train you I do a. lot of resistance training and strength. training. So I at least get five grams a. day which is what I always was doing in. the past. I up that to 10 grams a day as. my baseline because I wanted to have. benefits in my brain. Studies out of. Germany show that once you get to the 10. gram mark, you're actually your brain is. able to take it up and it's increasing. creatine in certain brain regions. That. doesn't happen much at lower doses and.

that's because your muscles are very. greedy. The creatine in my brain, honestly, I've for me, I've mentioned. this before, it's a game changer just on. a daily basis. I feel like I don't have. that afternoon slump. I'm in my mid-4s. My brain isn't as sharp as it was. Creatine has really helped me kind of. get a little bit closer to where I used. to be. And also when I'm sleep deprived, I go up even higher. Sometimes I do 20. 25 grams. And that is because studies. have shown if you go up to a higher dose. like that, depending on your weight, it's kind of a scale. Um that it helps.

you basically negate the negative. effects on your brain from sleep. deprivation where not only are you. cognitively functioning, you're. functioning beyond what your even normal. baseline was, which was kind of. mind-blowing. The question I had is. around loading and how long it takes to. feel the impact. Because when I first. heard about creatine, I was 16 and my. brother was bodybuilding and they were. told that you need to like load up on. big loads of it and then in like two. weeks time your body would be saturated. What's the truth? >> Right? So the reason that creatine.

loading was done was because they. there's a short window of time when. researchers are doing a study. >> and they want their muscle stores to be. saturated. They want their their muscle. stores to be saturated and so you have. to do 20 gram loading phase in order to. saturate them after you know three or. four days. >> If you're not about to compete and if. you haven't been using creatine and. you're not participating in the study, it takes about four week 3 to four weeks. of five grams a day consistently to.

saturate your muscle. So you don't have. to do any loading phase. If you are. supplementing with five grams a day and. you've been doing it for a month, your. muscle stores are saturated until you. exercise and you get that five grams in. again. They're saturated, right? So, they keep they're they're already that. five grams a day is keeping them. saturated. And that's why I said your. muscles are really hungry and greedy. They're wanting that five grams. They're. wanting that five grams. And that's. about what it takes daily to saturate. them. However, if you're starting from. ground zero where you've never taken. creatine, it's going to take four weeks. to really get the effects. Otherwise,

yeah, you'll have to get higher doses. are not going to be saturated after 5 g. >> So, some people might have tried. creatine for a week, have not felt any. effect, and given up. >> That's a good that's actually a really. good point. Yeah, it's about a. month-long experiment. I would say close. to four weeks. I think some people can. saturate it at 3 weeks, but it all. depends body size and all that. So, four. weeks is a good experiment time and five. grams is a good dose to start with. If. five grams a day actually help makes you. more bloated and nauseous, cut that down. to 2 and 1 half and 2 and 1/2 grams so.

that you split the doses. If you split. the doses, if you take it with food, particularly carbohydrates, it seems to. help negate some of the bloating and. nausea and negative effects people feel. And obviously, if you're not working. out, you know, creatine is not going to. like grow your muscles. You have to put. in the work. You have to put in the. effort. It's what it's doing is it's. helping your muscles, you know, grow and. give you the energy to to do more. training volume so that they can grow. bigger and also so that you can be. stronger. If you're traveling and. stressed and all those things, yes, creatine is good for the brain. I was.

seeing I think it was James Smith did a. video about different creatine. percentages in the creatine products we. drink and um or eat or consume and he. looked at creatine gummies and found. that some of the creatine gummies don't. even have any creatine in them at all. And it was quite shocking because you. just assume that if it says creatine. there's going to be creatine in there. >> This goes back to the whole problem. where supplements are not regulated and. so you never really know what you're. getting and you have to have third party. testing and go to a quality brand. Gummies in general. So, there was a. study that was published not long ago.

It was a consumer study that was done. where people went and got a lot of. different creatine gummies off the shelf. and then measured how much creatine was. in them. And essentially almost all of. them had none. And I've talked to some. supplement manufacturers and their. basically their statement was it's. really hard to get active ingredients in. gummy in general, not even just creatine. in general. But the other thing I did. want to mention with creatine is that. you do want to make sure it's NSF. certified. That's a really important. thing because there are contaminants.

that are even produced in the processing. of creatine and creatine monohydrate. And so you want to make sure that you're. not getting those contaminants which can. be harmful. And some of them are like. lead for example, but even some other. compounds that are formed. And so you. want NSF certification. And that's. always what I look for when I'm buying a. creatine supplement is NSF certification. or any supplement. I really like to have. all supplements NSF certified because. that really means they've one looked at. contaminants and two it's got that. active ingredient in there and that's.

really what you want. >> And the NSF certification is just a. little logo on the side of the tub here. that says NSF certified sports. >> That's it. Yeah. And it's all on. websites, too, if you buy online. Yeah. >> Okay. So, I've got one challenge for. you. If you had to pick five supplements. for me to take, assuming that I am. male and female. >> Okay. >> Okay. So, it's neither gender. Um, and. it can be things that are either. currently in my cupboard or not. What's. the top five? And ideally, give me them. in order if you can, in order of. importance.

>> Fish oil. >> number one. >> Number one, vitamin D. Multivitamin. All three very very strong evidence that. you're going to slow aging, you're going. to improve your brain function, lower. disease risk, live longer, and creatine. is going to be there. >> So that's one, two, three, four. >> And then the last one is magnesium. Magnesium would be I mean it might be. number four and creatine number five. actually.

>> Really? >> Yeah. Um. >> you sure? >> What is magnesium doing for me? >> Magnesium is running. It's important for. 300 different enzymes in your body. It's. important to repair damage to your DNA. that's being done all the time. It's. being done from the iron that you're. taking. Um, it's being done from normal. metabolism, normal immune activation, but when you're in a state where you. have you're, you know, not eating a good. diet or you're not getting enough sleep, magnesium is really important to repair. that damage. And that's why studies have. shown that magnesium is really important. for preventing cancer. And it also helps.

with sleep. It's really good for sleep. But more importantly, 50% of the. population doesn't get enough magnesium. And I bet you're probably one of those. people because most of us are. Do you. eat a lot of dark leafy greens or. almonds? You're supposed to be getting 400 about. 350 to 400 milligrams a day. Are you. physically active? Yeah. You're sweating. magnesium out. Let's make it six. supplements. So, there's a new. supplement uriththn that I'm pretty. excited about. The other thing I take. that's really important is that I don't.

necessarily see here. >> What's it called? >> Um, so curcumin. All those supplements. you've mentioned, the first one which I. can't say and the second one cumin, we. have on the table in the studio. So, let's get back into the studio and we'll. pick up from there. >> Steve, what are you doing? >> Uh, just making myself a delicious. coffee. >> from the freezer. >> From the freezer? Have you not heard. about Compier? >> No. >> Oh my gosh, this is going to change your. life. A couple of months ago, the. founder of this business called Matt. sent a big shipment of this coffee to.

our office in London. What most people. don't know is that the processing of. coffee takes out a lot of the taste. So. what they do is they flash freeze it at. the optimal moment when it's most tasty. and they send you in the post the coffee. in these little frozen ice cubes. Now. Max sent a big shipment to my office. I. moved it to the kitchen. I said to the. team, "Knock yourselves out." And then I. saw so many messages in our Slack. channel of people going, "Oh my god, what the hell is that? It's so. delicious." All I have to do is pop it. out in the morning using the little.

button on the back of this thing. I pour. my hot water in and I mix it and that is. done. You can get $30 off your first. order of Cometier coffee if you go to. cometier.com/stephven. Try it and please Instagram DM me, LinkedIn me and let me know if you love. it as much as I do. You know, every once. in a while you come across a product. that has such a huge impact on your life. that you'd probably describe it as a. gamecher. And I would say for about 35.

to 40% of my team, they would currently. describe this product that I have in. front of me called Ketone IQ, which you. can get at ketone.com. as a game changer. But the reason I. became a co-owner of this company and. the reason why they they now are a. sponsor of this podcast is because one. day when I came to work, there was a box. of this stuff sat on my desk. I had no. idea what it was. Lily in my team says. that this company have been in touch. So. I went upstairs, tried it, and quite. frankly, the rest is history. in terms. of my focus, my energy levels, how I.

feel, how I work, how productive I am. Game changer. So, if you want to give it. a try, visit ketone.com/stephven. for 30% off. You'll also get a free gift. with your second shipment. And now you. can find Keton IQ at Target stores. across the United States, where your. first shot is completely free of charge. Make sure you keep what I'm about to say. to yourself. I'm inviting 10,000 of you. to come even deeper into the diary of a. CEO. Welcome to my inner circle. This is. a brand new private community that I'm.

launching to the world. We have so many. incredible things that happen that you. are never shown. We have the briefs that. are on my iPad when I'm recording the. conversation. We have clips we've never. released. We have behind the scenes. conversations with the guests and also. the episodes that we've never ever. released. And so much more. In the. circle, you'll have direct access to me. You can tell us what you want this show. to be, who you want us to interview, and. the types of conversations you would. love us to have. But remember, for now, we're only inviting the first 10,000.

people that join before it closes. So, if you want to join our private closed. community, head to the link in the. description below or go to. daccircle.com. I will speak to you then. So, phytoal curcumin is another one that. I supplement with. And let's just start. with curcumin in general. Curcumin is. found in the turmeric plant. It's. something that is able to pretty. robustly and I would say consistently. lower inflammation.

And it's doing it in a different way. that like a NSAIDE like an ibuprofen. would do it, right? And that is. important because. it's been shown if you take NSAIDE, right? So these non-steroidal. anti-inflammatory drugs, something like. ibuprofen. around exercise, it can blunt the. adaptations because it's basically. lowering inflammation and and. prostaglandins and things that are. important to cause exercise adaptations. So curcumin doesn't hasn't been shown to.

do that but it has been shown to lower. something called TNF alpha and that is a. major inflammatory cytoine that is. really really powerfully accelerating. aging. In fact those epigenetic aging. clocks that we talked about earlier one. of the most powerful drugs that's able. to slow them are TNF alpha inhibitors. So these are drugs that people take to. inhibit TNF alpha. Certain people take. them, like people with rheumatoid. arthritis, they have a high level of.

inflammation. Their immune system is. overactive. They're [clears throat]. making a lot of it. Well, guess what? Those individuals taking TNF alpha. inhibitors are like they have a 50% less. likelihood of getting Alzheimer's. disease than people. >> 50%. >> Mhm. Yes. So, I like it because curcumin. is one of the most it is the. na most naturally occurring dietary. compound that I've seen data showing. that it lowers TNF alpha. I haven't seen. anything else that's naturally occurring.

that does it. This does it. It lowers it. by quite a bit by almost five pogs per. milliliter. Phytoal curcumin is the. reason I take phytoal. It's kind of like. a liposome but it's phytome. So, it's. essentially just making the ingredient. get into the cells better. It's more. bioavailable. >> because curcumin is easily metabolized. quickly by the liver. It's a it's what's. called a xeninoiotic. It's not a. compound that's a vitamin or a mineral. or something that the body body normally. recognized. It's seen as a drug, a. foreign drug, xeninoiotic, right? And so.

the liver gets rid of it quickly. The. phytoal delivery of it kind of slows. that whole process where it's not. getting rid of so quickly. It's not. being metabolized so readily. So that's. why I take that. And also it's been. shown to improve performance in people. that are exercising again because it's. reducing inflammation. Inflammation can. be dampening for performance. >> And what else have we got here? >> The other supplement that I really want. to talk about is the uraliththan A. And. as I mentioned, this is a compound. that's usually generated in the gut by.

the bacteria in your gut. It's something. that we can get from our diet. So if we. eat things like pomegranate, pomegranate. has a type of polyphenol in it called. elagitanins. >> I've never heard about this before. >> Okay, listen to this. This is this is. like you got to try this supplement. Uthin A again, it's made from eating. things like pomegranate. However, 50% of. the population doesn't have the right. bacteria to make it. So you're kind of. like a to a coin toss if you eat. pomegranate. Am I going to be the person. that can make uriththna or am I not?

Right? So there was a company that did. out of Switzerland these stud a lot of. these early studies were done in. Switzerland and they ended up making. uriththn and then testing you know doing. clinical studies doing animal studies. first and then clinical studies to test. you know what is uroliththna doing. So. what is it? [snorts] It is a compound. that is able to basically get rid of. damaged mitochondria. So it's called. mphagy. You've probably heard of. autophagy. you know getting clearing out. your all the gunk and the trash from. your cells making them rejuvenating.

rejuvenating them right. >> which is associated with fasting. >> Fasting activates autophagy. Fasting. activates mphagy which is specifically. just clearing out damaged mitochondria. or pieces of damaged mitochondria. Autophagy is essentially you have a. whole cell. >> and [clears throat] within that cell you. have a lot of different organels they're. called. So mitochondria being one and so. autophagy kind of helps clear out all. the stuff inside of the cell. Mphagy is. very specific to just the mitochondria.

within the cell. Those mitochondria get. older and they don't have a really good. repair process and so they accumulate. damage and as they get older you're. you're not going to be making energy as. well. You're not going to be using. energy as well. It's going to affect all. the cell function because energy is at. the core of everything, right? So. mitochondrial health is at the core of. all health basically. This compound very. robustly induces mphagy. And so um there. have been of course many animal studies. that were done preclinally before.

clinical studies were done. Animal. studies were exciting. I mean mice that. were given old mice that were given. uraliththna were able to like rejuvenate. you know tissues but also 20% life. extension was found in these mice given. uralithn. 20% is pretty big for a mouse. mouse study. All right, but we're not. mice. So, let's talk about humans and. why I'm actually excited about it. For. one, urthan A and mphagy was shown to be. activated in humans taking it. So, they.

took muscle biopsies and found that in. fact mphagy was activated. It's also. recently been shown that this uriththnan. A is able to to basically rejuvenate the. immune system. So older adults were. given a thousand milligrams a day and it. it basically as we age our immune system. ages our te- cells aren't fighting off. pathogens as well and it increased the. number of a very specific type of immune. cell that decreases with age called CD8. positive tea cells. Those were. increased. That's very important because. you're able to fight off infection.

better. And then it also increased a. kind of immune cell that's able to kill. cancer cells and also kill viruses and. pathogens. it's called natural natural. killer cells. Um so those cells. increased as well with the uriththan a. and it also decreased markers of like. scinsessence. So this is basically when. a cell is still alive but it's not. functioning it's basically like it's. dead but not only is it not dead and not. functioning it's secretreting. inflammatory cytoines accelerating.

aging. I know it's complicated. So the. study showed that it was basically able. to re rejuvenate the immune system in. older adults younger adults that have. taken it. So, there's been studies. showing that untrained athletes. supplementing with 1,000 milligrams a. day were able to improve their V2 max um. 10% more than just exercise alone. So, if they exercise and took uriththan A, their V2 max went up 10% compared to the. exercise alone group. Wow. >> If they were Yes. If they were trained. athletes, it only went up 5% because. trained athletes already are doing a.

lot, right? So, you always get a bigger. increase in B2 max if you have an. untrained athlete. Same with obese. people. And on top of that, so again, energy, it's you're clearing out damaged. mitochondria. If you combine it with. exercise, exercise causes you to make. new mitochondria. So the way I look at. it, Stephen, is a rejuvenation of all. your mitochondria within your cells, whether we're talking about your muscle. cells or your immune cells. I think it's. probably happening in the brain as well. So it's been shown to increase muscle.

strength in older adults. So, their. hamstring strength improved by like 10. to 12% after supplement supplementing. versus just exercise alone. I think it's. a supplement that's important for aging. because it's affecting mitochondria and. pretty much everything relies on. mitochondria. >> And you can buy this in a normal shop on. the high street. >> You cannot buy it in a normal shop. You. can buy it online. It's not cheap, unfortunately. Uh that's the other. thing. So, pomegranate itself is the. next best thing for people. And there. are studies showing that people that.

take pomegranate juice before they. exercise they and over over the course. of several weeks can actually increase. their V2 max by up to 17%. This is. analysis of multiple studies showing. that. So again I think it's all coming. down to the uriththna and it's a new. supplement that I'm I've been. experimenting with. Again the immune. system effects. I think I'm not getting. sick but I'm doing the creatine. I'm. doing the uriththna and I'm doing. glutamine. >> So glutamine is the last one. What what. is that? Well, you probably heard of. glutamine as an amino acid, right? It's.

so much more. It's so much more. So, glutamine is something that it is an. amino acid, but it gets converted into. and metabolized to many different. things. So, one, it can be an amino. acid. Two, it can form something called. glutarate, which is used by your cells. for energy. Mitochondria love it. Or. [snorts] it can be converted into that. neurotransmitter that we were talking. about, right? Glutamate. So, it's really. something that can be used for many. things. I supplement with it because I.

came across some studies in the past. couple of years where endurance. athletes, so these are I'm not an. endurance athlete, but endurance. athletes are very prone to respiratory. illness because they're really just. going hard, right? And their im your. immune system kind of takes a takes it. takes attacks on your immune system. studies were showing that if those. endurance ath athletes supplemented with. glutamine, they didn't get sick as. often. They were having fewer. respiratory illnesses. And I remembered.

back to when I was a graduate student. and I was doing research and I used. glutamine. And I was doing glucose and. glutamine and looking at immune cells. and how I could make them active or what. happens if I get rid of glucose or. glutamine. And I remembered how much. they love glutamine. They consume it. They're using it for energy. >> And it started to make sense to me. And. this was during a period of time where, you know, again, mid-4s, your immune. system is not going doing as well as it. used to. I've got a had a young child. that was bringing home all sorts of. pathogens. And so, I started. supplementing with glutamine. And it.

could be placebo, but again, I you know, the sickness bouts were going down. I. wasn't getting sick as often. The other. thing it's good for is the gut. And that. is because glutamine can be glut uh. converted into something called alpha. ketoglutarate which is a important. energy compound that the gut uses. And. so there are studies showing that it's. beneficial for gut health. I think. that's what a lot of people think about. when they take glutamine is their gut. I'm thinking about my immune system. But. basically it's very easily used by the.

gut cells as energy and that really. helps the gut heal. >> Okay. The other thing which I take. almost daily. Sometimes I give myself. the weekend off depending on how things. are going, but almost daily are these. ketone IQ shots which I am affiliated. with. I I'm an investor in the company. Ketone shots, exogenous ketone shots. >> I take them also quite frequently, not. daily. Um, you know, so what are they. doing? There's different forms of them. and why do I take them and I think let's.

talk about what I think people should. realize if they are taking them. So, you. know, there it's an it's it's. essentially giving you that metabolic. switch, right? It's getting getting your. ketone levels up as if you were fasted. So you're you're elevating your beta. hydroxybutyrate levels. That's the major. circ circulating ketone. [snorts]. >> Beta hydroxybutyrate, >> BHB for short. >> Does that just mean ketone? >> It's a ketone. It's there are several. ketones. Acid acetone is another ketone, but that beta hydroxybutyrate is the. major one, right? So and and that is a.

major ketone that's in in your body when. you're fasted. That's what you're. making. And when you're taking these. ketone IQs or other exogenous ketones is. what you're going to get. So ketone IQ. is got the precursor for the ketone. It's got 13 butane dial that in your. liver gets converted into beta. hydroxybutyrate. I take a ketone that. has 13 butane dial but also it's. asterified to the actual beta. hydroxybutyrate. >> What does that mean? It means that it. has both an immediate action, a fast.

action effect of having your ketones. elevated, but it also has a tail end. effect. So the 13 butane dial, if you. take it, you have to wait for it to get. to your liver. >> You have to Can I have one? >> Yes. You have to wait. [laughter]. >> Oh, perfect. Okay. >> Wow, those taste better. M. >> So, so the other ketone exogenous ketone is. the beta hydroxybutysterified. to the 13butin dial which just means.

it's going to have a fast acting effect. but also a long-term effect. So you. you'll get a little bit more elevation. in your blood ketones from. [clears throat] from the one that has. the beta hydroxybutyrate to the 13bin. dial. That said, >> the difference is I think from what I. know and I don't know a ton is pricing. >> Yes, it's pricing but also again. concentration. So, I mean, you know, you're going to get you're going to get. a higher peak quicker and you're going. to get higher levels of it with the one. that's the the Oxford, you know, the.

Oxford ketone, I guess it's called, but. the ketone IQ has 13 butane dial, which. does get converted into beta. hydroxybutyrate. >> This one I think cost costs a couple of. dollars. And I have the Oxford one here. as well, which I think is $30 a pop. So, it's quite expensive. The reason why this has been able to. break into retail, especially across. America, is just because it's more. affordable for most people to be able to. take spend a couple of dollars, >> right? The reason I take it is because I. like the cognitive boost that I get from. it. And I usually take it on occasions.

like this when I'm doing a show or I'm, you know, doing a presentation or I just. I'm doing a lot of heavy research and I. just need to be on because I get a. cognitive boost from it. And that. cognitive boost does come down to what I. was talking about with why I like to. fast. It's mimicking that, right? I have. that beta hydroxybutyrate which is. increasing GABA, that inhibitory. neurotransmitter that's silencing down. some of the anxiety in the back of the. brain or the chatter and just helping me. focus. And also it increases brain drive.

neurotrphic factor. So beta. hydroxybutyrate is a signaling molecule. It's able to increase brain drive of. neurotrophic factor in the brain that. helps with learning, memory, brain. aging. It's also been shown to lower. oxidation. So, there's all sorts of. reasons why I like to take it. For. people that are fasting and they're. wanting to burn fat, consider that if you take exogenous. ketones, you stop you stop burning your. own fat because your body thinks it's. now got all it's got the ketones there,

which is what the metabolism of fat is. trying to do is produce ketones for. energy. And so, it does shut down what's. called lipolysis, which is basically. breaking down fat. And so if you're. doing fasting and you're doing it for. reasons of fat loss, if you take an. exogenous ketone during that period of. time, it will transiently kind of shut. down that process. So keep that in mind. It's one reason why I don't do it every. day because I am looking for that effect. for losing visceral fat in particular. >> That's a really interesting important. point. >> It is.

>> that people don't talk about. >> Yeah, it's important and it's only going. to last as long as the beta. hydroxybutyrate lasts in your in your. blood system. So, you know, maybe 3. hours max. >> What I noticed was when I was trying to. get into ketosis at the top of the year. and I was doing exogenous ketone shots. I was struggling to get into ketosis. And so, what I did is I stopped taking. the ketone shots for a couple of days, just focused on my ketogenic diet. I got. into ketosis and then afterwards I. started taking the ketone shots when I. was doing podcasting because just like.

you, I noticed just such a radical. radical difference when I take exogenous. ketones or when I'm in a natural sort of. dietary ketosis. Radical difference. And. as a podcaster, I've said this a million. times before, but I'm going to say it. again. Two times a week, I do an AB test. of how my brain is working. I sit with. someone who is an expert in what they do. for sometimes four or five hours and I. look at them in their face and I have to. ask questions and respond and understand. big words and hope that my brain. [clears throat] is connected to my mouth. today. And so I've done 600 or 700 of.

these AB tests now. And one of the the. factors that correlates to good. performance as an interviewer, a thinker. or a speaker on stage is whether I'm in. a ketosis state or not. And it's so. profound. In fact, I've actually heard. Joe Rogan say this. Rogan said that the. upside he gets from being in a ketogenic. state is so evident for him as an. interviewer that he he's considered. being in that state all the time. >> It's the same for me too. I mean, as you. know, I'm also doing the same thing, right? I'm I have a podcast and I'm. giving presentations and very very much.

having to use my brain and be on and. it's really made a huge difference for. me as well. And that is also why I like. to fast because I get the same effect. when I'm when I'm fasted. And then I. will take an exogenous ketone when I'm. also fasted. And so I get into ketosis. quicker as well. >> because I'm already I'm already kind of. there. I don't have other things. inhibiting it. >> So it [clears throat] does help. And. there's again pros and cons to doing it. You do want your body to be metabolic. flex flexible. So I'm glad you did do.

the keto like the ketogenic diet and let. your body kind of do it and adapt and. then add the ke ketones on top of that. But um they do help. They help with. cognitive function for sure. I mean I I. use them every single podcast I do, presentation I'm giving. It's it's part. of my routine. >> Let's talk about something different, which is something that I've never heard. of before. Um it's a word that you. started to make popular in the health. and longevity community, which is this. idea of peak span.

I have this graph in front of me, which. I'll throw up on the screen. It's. fascinating. What the hell is peak span? I've heard of health span. I've even. heard of lifespan, but I've never heard. of peak span. >> Well, let's start with lifespan and work. our way to peak span to give people a. frame of reference. I think most people. are familiar with the word longevity, >> wanting to extend their lifespan, how. many years they live, how long they. live, right? But the problem with. lifespan is well, you could live longer, but you're going to have per perhaps you. have some diseases. So why do you want.

to live longer if you have Alzheimer's. disease or cardiovascular disease or. type two diabetes? I mean the qual your. quality of life is not as good and. that's where this idea of health span. came in right so health span is well. let's increase the amount of time we. live diseasefree. >> and [clears throat] that's the new thing. that everyone wants to increase and. improve their health span I want to live. I want to increase my health span so I. want to live longer and not have any. diseases while I'm living that that. longer life. Well, there's this new. concept now, very new that was just.

published by some researchers out of. Duke University as well as I think um. the China. some university in China and another. university, but I want to give them. credit. They just it's a pre-print study. and it came out on my radar. I. immediately loved it. And this is idea. of peak span. Peak span says, hey, you. know, health span is great. Being. disease-free is great, but you're still. in a period of decline. You're still. declining. Why not try to be as close to your peak.

span which is essentially within 90% of. your peak function for a certain. measurement whether we're talking about. V2 max cardiorespiratory fitness we're. talking about you know any any other. function and that's where this graph. comes in on the y ais we have our. relative capacity. >> so if you're listening now this is a. good time to look at the screen because. uh Rhonda's going to show us something. okay [clears throat] your relative. capacity 100 being 100% and zero being.

0%. >> What does relative capacity mean? >> Your capacity for cognitive function for. you know your fertility. hormonal Yeah. your potential. Yeah. >> And on the x- axis we're talking about. age, right? >> And so what you'll notice is that. different capacities, different organ. functions kind of peak at different. rates. So we can talk about first. obviously female reproductive. really starts to peak at you know 25 or.

so and then it just sharply declines. until you hit 40 right and it's like b b. b b b b b b b b b b b b b b b b b b b b. b b b b b b b b b b b b b b b b b b bmed. out. So that's the reproductive female, right? >> Mhm. >> Immune function. So let's find immune. function here. >> That kind of peaks around 25 years old. and it also kind of declines and it. keeps declining. >> It's quite scary. >> as you get to 80. >> And then we have muscular skeletal,

right? So this is our peak strength, peak muscle mass, peak bone density. Those also peak around 25 and then they. kind of steadily start to decline. And. the same goes for cognitive function. We. have two different kinds of cognitive. function. We have fluid cognitive. function like processing speed. That is. the kind of I would say cognitive. function where you can answer a question. without any prior knowledge. >> Mhm. >> You know that. So that peaks around 25. >> You're joking. >> No, I know. >> So I'm on the way down. >> You're on I'm definitely on the way.

down. You're on the way down as well. So. that would be the blue one here. Peaks. around 25. And then we have the. crystallized cognitive function. Crystallized cognitive function is. interesting because it peaks around. midlife. And the reason it peaks around. 40, 45 is because it's the kind of. intelligence that it's like the library. where you have all these facts that. you've accumulated over the years and. you're able to use those facts to answer. or solve a problem, right? >> Is that wisdom or is that.

>> It really just means that you have all. these facts that you've learned over. your life. Like for me, you know, I've. been a biologist for since I was, you. know, 20, so 27 years. I have so much. that I've learned over that time. And so. now I'm sitting here and I use that. knowledge. I talked about glutamine, what I learned from graduate school. I'm. using that knowledge, right? [snorts]. Mphagy, I learned about that like. forever ago and I've been following it. So you use all this these facts and this. data that you've learned in your life. and you're able to solve problems. So. fluid intellig I'm sorry, crystallized.

intelligence. >> I've got to ask a question there. I I we. were sat having dinner the other day, me. and my team, and we were talking about. the difference cuz we're all different. ages. We've got someone in the team. who's 45, 35, 30, and it was the other. person at the table was 27. And we were. all talking about the differences we've. noticed in ourselves as we've aged. And. they all said different things. So Leona. and my team, who's just is above the age. of 40, was saying that she just like. doesn't really give a anymore in. the same way that she used to care about. people's opinions when she was 30. One. of the things I said I noticed about. myself was after I turned 30. I feel.

like I saw a step change in pattern. recognition and like exactly what you've. just described there which is like. crystallized knowledge cuz I sit here. with experts all day learn all this. stuff from them and then my ability to. then like apply it in my life as an. entrepreneur seems to be improving. And. so the question I was really going to. ask you is you think about. entrepreneurship lot my a lot of my. audience are entrepreneurs in some. capacity or aspire to be. I was. wondering as you were saying that like. when is the best age because. entrepreneurship is a lot about pattern.

recognition. It's problem in front of. you. Okay, I've seen this before. I'm. pulling on different reference points to. arrive at a solution. So I was wondering. here because it looks like it peaks at. like 45. >> 45. So if we look at it, it's peaking at. 45. And that's also why a lot of. biologists continue to do great work in. their midlife as well. And that is. something that I do feel like better for. me as well. you know, where I'm I'm now. able to pull on I have so much of a. database in the back of my head, you. know, where it's like I I've got all.

this knowledge and then it comes up and. you can use it. And so it's interesting. you can talk about entrepreneurs, but. you can I mean any any sort of career. path, right? What it would be beneficial. to be able to do that. So the question. is then how do we get here's peak span. you're going up and what you want to do. is you want to get and maintain about. 90% of all these things that we're. talking about peaking right we immune. aging it peaks at you know immune aging. actually peaks around adolescence I. think muscularkeeletal health 20 25 the.

fluid int intelligence 2025 you're. having cardiorespiratory fitness that's. also 20 to 25 it peaks and then it goes. down the question is how do Do you. maintain your peak span? Right? How do. you get as close as you can? You're. obviously not going to be your 100%. But. how do you not drop below 90% of that. peak, right? >> Is that possible? >> Is it first of all, is it possible? And. I would say for some organs, no. Which. organs are that? I don't think a. reproductive life expectancy for a.

female I don't think you're going to be. having babies at 80 years old um without. actual medical intervention but that's a. whole other conversation. So I but I do. think there are ways that we can get. really close to our peak for. cardiorespiratory for muscle skeletal. you know for our our intelligence. cognitive intelligence as well as our. immune system and I think there are. blanket things that we could do that. affect multiple systems right like and. there's also targeted things so we.

talking about fluid versus cognit versus. crystallized intelligence right. obviously crystallized intelligence you. know it doesn't peak until mid-4s you. the things that you can do to improve. crystallized intelligence also improve. your fluid intelligence. What are those. things? One, exercise number one thing. Aerobic exercise is increasing brain. derived neurotrophic factor. Very. important for both these aspects. It's. also, you know, growing new neurons, making connections between the neurons, making your brain more plastic and. adaptable so it adapts to the changing.

environment. Top thing that you can do. Another thing that you can do that's. really important for brain aging is the. omega-3. We talked about that. really. important for brain aging. But the other. thing that you can do is what we're. doing right now. Engaging in novel. cognitive, you know, experiences. It. could be a discussion. It could be your. work. If you are learning new things, novel is key here. Novel. If you're. learning new things, you are going to. really help yourself improve both your.

fluid and crystallized intelligence. And. so, >> is that because you're raising your. potential? i.e. So you're falling from a. higher place as you decline because I. was thinking about this like how much of. this has got to do with making sure that. I I peak at a higher place. >> right yeah I mean I think that maybe has. something to do with it but in addition. there's neurochemical things that are. changing when you're learning new. experiences for one you are increasing. brain drive neurotrphic factor and stuff. as well because novelty does that you're.

also glutamate and you're h you're. having you know glutamate being. activated as well But um yeah, I think. the cognitive reserve is what you're. talking about and that is really. important, right? Because you you need. to you need to have that reserve if. you're going to start pulling from it. And that also comes with muscle muscle. health, right? Muscle and bone. So those. are peaking around the same times 25 or. so. Peak muscle mass generally occurs. around the age of 25. There are things. that you can do to keep close to that. peak though, right? And that would be.

resistance training, big big one. Strength training. Strength goes down. This is something protein intake, right? >> Avoid the black plastics in my fridge. >> Avoid black plastics in your fridge. Yeah. >> Because then my testosterone is going to. go down. >> Testosterone is going to go down and. that's going to affect your ability to. gain muscle mass. Exactly. A a lot of. these healthy lifestyles that we're. talking about are multi-system. targeting, right? So, you're targeting, but key would be strength training and. resistance training. And it's going to. also affect your bones. So, you're going. to want to do these weight bearing.

exercises that are multi- joint, the. compound lifts, right? the deadlifts, rows, things like that. Those are very. important to help maintain that peak. Immune system, sleep, very, very. important for maintaining a healthy. immune system and preventing your immune. system from aging rapidly. So, making. sure you're prioritizing sleep, how you. going to do that, right? I mean, there's. a lot of ways to people people a lot of. people have sleep problems and they have. sleep problems for different reasons and. there's way to ways to target them. But.

just realize thinking about it and. prioritizing is important for your. immune system and for your brain. Also. [snorts] the exercise plays a role in. your cardiorespiratory fitness, the. brain, everything, muscle. So. cardiorespiratory fitness is something. that you we talked about uralithn. helping improve it on top of exercise. So there's supplements and stuff that. you add in as well. But this idea here. is really that we can do things in our. life that are healthy to help maintain. that peak span to get us not just free. of disease but like close to what we.

were peing. And I do think it's. possible. I mean we talked last time I. was here we talked about that study you. exercise 5 hours a week do some. highintensity interval training in there. and you can reverse heart aging by 20. years. That's incredible. >> It's so crazy. So, >> and you're also saying that listening to. the diary of a sea obviously is. therefore good for [laughter]. >> Yeah. It's good for cognitive um your. fluid intelligence and your your. crystallized intelligence. It's good for. learning new things, right? I mean, that's. >> So, you would prescribe it.

>> Yeah. >> Yeah. Especially the episodes I'm on. [laughter]. No, I say that as a joke, but actually. it's part of the conversation we had the. other day at dinner was I don't think. I'm going to appreciate maybe until. later in my life how much an unintended. consequence of doing this as a job had. on my cognition and my brain. and it's like not something that I would. notice you know in the moment but over. time you know doing this two times a. week for sometimes eight hours a week.

learning something new being forced is a. strong word but having an obligation to. learn something new for eight hours a. week for my entire adult life. >> It's great. I mean, it's it's one of the. best things that you can do for your. brain. That's why learning a new. language is associated with a rapid, you. know, decrease in Alzheimer's disease. risk. >> You're working your brain. You're. learning new things. It's so one of the. worst things that someone can do is. retire. >> and just sit and watch TV, right? I. mean, that's like the worst thing. You're gonna you're rapidly going to. decline and get dementia.

>> We've got to talk about AI in this. conversation. >> Oh my gosh. because I actually woke up. this morning and I got a message. Look, I'll check with him that I can put this. in before I say out before um it's. published. But I got a message from my. chairman, Nikki. Um Nikki is an. incredible man. He's, you know, 25 years. bossing consulting group. He's seen it. all. Um, and he said to me that one of. the things he's thinking a lot about at. the moment is how across our, you know, businesses, but just generally in. society, how AI is going to impact.

critical thinking and what that then. might mean for our teams, our. executives, etc. So, this is a. conversation I was having this morning. with him. And it's also something I've. noticed. There are certain people I. interact with now where I I do not feel. at all like I'm dealing [clears throat]. with their brain. I feel like I'm. dealing with what came out the other end. of a chatbt prompt. Yes. >> Good, bad, and different. Like I don't, you know. >> Yeah. It's it's an interesting and. important question, Stephen, because. I've been thinking a lot about. what with AI, it's changing so much. And.

the question is like, do you focus on, you know, the negative parts and the. short-term parts? Do you focus on the. potential benefits that could be great. and grand? And I do I do think a lot of. it is people are worried about things. like, oh, AI is going to take all of our. jobs. Oh, we're going to have brain rot. because we don't use our brains anymore. And and those are concerns to have, but. there's also a lot of exciting things to. think about. I also worry about the the. brain rot part where it's like, well, okay, these people aren't critically. thinking for themselves. I've seen.

comment. I can I can spot AI a million. miles away, a million miles away, right? And and you know, part of it is if AI is. accurate and they're and people are e. more easily accessing the in accur. accurate information and they're. learning it, that's great. Like that's. what it's supposed to be there for, right? >> I think that's a big if, right? >> If right if and and it does have a lot. to do with the version of AI you're. using. It has a lot to do with the. prompt. It has a lot to do with the.

question, how much, you know, reasoning. it has to do. I mean, there's we're it's. still evolving, but I agree. It's kind. of like the worry is are are we going to. have a generation of of people growing. up that don't know how to critically. think. >> You've heard about that London taxi. driver test experiment. I think I've. heard you talk about it before, actually. >> Yeah. I mean, well, they have these maps. in their heads, right? And you have. these taxi drivers in London that um. they don't use GPS. Like, they know.

everywhere to go. By the way, I was in. London a couple of years ago. I love the. taxi drivers there. They are so awesome. Like they are just different. They're. totally different than. >> For anyone that doesn't know, I'm. absolutely going to butcher this. To. become a London taxi driver, you have to. take a test for many, many years. You. have to learn for many, many years, and. you have to learn like every street. across London from the top of your head. without using GPS. >> So that's incredible. >> So yeah, when you get in a black cab in. London, it's amazing. You can go, I kind. of want to go to and they go, got you. >> They know everywhere. [laughter] They.

have maps in their brain. I mean, think. about the cognitive reserve they have. Think about the like all the things they. learned and what and the spatial memory. and all that. And um do these do these. guys ever get Alzheimer's disease? I. don't know that they do. I mean, there's. studies out there showing that these. these types of um taxi drivers like do. not get Alzheimer's disease. >> They have to learn 25,000 streets and. it's called the knowledge and they have. physically larger hippocampus centers in. their brain which is the [clears throat]. memory center. And I like to extrapolate.

if I may and think that all this. cognitive learning that I do daily and. that you're doing by like talking to. guests from all sorts of fields is also. very I mean you're learning things. It's. not just going you're you're interested. in things and you're learning them and. it really is also a type of brain. exercise. And so I think that this is. ultimately what we were getting to is. basically we're gonna talk about AI. because I know we got to get there but. is essentially like if you can engage in. intellectual types of activities or.

anything that's going to exercise your. brain whether it's learning the map of. London or it's learning about mphagy. whatever it is you know it's really good. to engage in that novel learning it's. really good for your brain it's working. your brain out. >> I've been thinking a lot about this I've. just come back from South by Southwest. and every conversation was about bloody. I was there too. >> I really they were asking me a lot about. AI. So before I went on stage I was. looking at some of the studies and I. concluded that at the moment we are in. society there's going to be a bit of a. bifocation of people. One group is going.

to do take the path of least resistance. with AI which is they're going to defer. their thinking to AI which is you know. one of the things I learned from people. like you often is that if you don't use. it you lose it and that part of their. brain whatever it is will begin to. atrophy to some extent. And I think. there'll be another group of people who. will just like we go to the gym now. because we have to because our lives are. so easy. They will go to like the mental. gym which means they will set aside time. to intentionally solve difficult. cognitive problems or or challenges. And. I've I literally have said to some of my.

executives, we'll have a moment where. we're talking on WhatsApp or Slack and. I'll literally say, let's try and solve. this problem with our brains because I. believe that solving this problem with. our brains will create a deeper. understanding of the first principles of. the problem. Not the just surface level. 1 plus 1 equals 2, but like what is one? >> What is a number? And this is the. difference like I AI can like give you. the answer, but it's not going to give. you the foundation so that you can solve. other problems in the future. Because if. I never told you what the number one. was, you would never in the future be.

able to use it yourself. All you would. know is 1 plus 1 equals 2. But there's. foundations like what are numbers, what. is 1, what is 2, what is plus that you. need to understand to be able to do 1 +. 2 equals 3. Um, and the study, one of. the studies I looked at which was has. been heavily discussed was from last. year, I found staggering memory cost. using generative AI. In this study, which I'll throw up on the screen, 83%. of AI users were unable to remember the. details of a passage of text that they.

had written with AI's assistance. EEG. scans showed that brain connectivity was. almost halfed when individuals. outsourced their thinking to AI compared. to writing manually, which created. cognitive debt. You get output faster, but you don't build the long-term neural. hardware to understand the information. or the knowledge. >> So true. It's so true. You know what's. interesting about what you just said is. the when you're writing something, whether you're typing it or even.

actually the most I think there's been. some studies on this like handwriting. something, >> something about handwriting it really. ingrains it into your memory. And I have. this process when I'm trying to there's. a lot of facts that I have to remember, you know, when I'm talking about them. And I have this process that I do. And. the first one is the research, right? you research it and you find it and then. I type it in a Google doc. >> and then [clears throat] I write it. >> and that process is really what gets it.

into my memory all the like statistics. and you know think statistics are always. harder because it's just a number. >> you know [clears throat] versus like you. like you're saying you're understanding. the fundamental nature of something that. I'm interested in that always helps and. so it's interesting that if you're if. you're writing something if you're. writing it like typing it or writing it, handwriting, they're probably talking. about typing it. Even that really does. help you remember something. If you're. just copying it and then trying to do. some recall,

it's not going to it's not going to. work. And then there's the whole other. layer that you were talking about, which. is like you're not even using the. novelty isn't there. You're not like. really into it and learning. And that's. what it really takes to build that. cognitive reserve to improve the. connections to increase brain derived. neurotrophic factor, right? You need. that novelty. So I do love AI, but I. also know that um I need to continue. using my brain and I have my own.

protocols that I like and that I still. do. I still write things down. I have a, you know, I have my little notebook and. I when before I go on a podcast too, I. like to go through and write stuff down. that I've already typed that I've. learned and things I wanted to cover. It. really makes a difference in memory. So. for people that are like you and I and. learners and optimizers, I keep take. take that take that pointer because it. really does work. >> This was one of my favorite things with.

the iPad. Listen, I'm not the type of. person that does a huge amount of. writing on pen and paper. Although I. would do more because everything you've. said is proven to be true for me. If I. write something down, it's like I'm. writing it directly into my brain, >> right? >> But the iPad now allows you to split. what you're reading in terms of a book. on one side and then a notepad on the. other. So what [clears throat] I do when. I read is I read the thing and then I. try and write out the lesson on the. other side of the page. So I'll say the. gut microbiome has 42 trillion bucks. And I'll go the gut microbiome has 42. million bucks. I love it. I love it.

>> And then I turn the page and I I'm so. I'm trying to do exactly what you said. because I realized that a lot of stuff I. learned doesn't land unless. >> right. >> I write it out myself. >> It's something about the act of writing. >> and if you add the layer of like what I. do it takes time you know so you have to. type it and then write then it really. sticks in your brain. Like those are the. ones when I've done those are the ones. that really have stuck if I've done them. both. But I love that I don't use iPads. ever and I still like read books, you. know, like old books and when I have. time to do them and I just have my.

notebook. [laughter]. >> I think it shows though you you you have. an unbelievable ability to remember so. many things. >> But I still love AI, you know, I still I. think there's a lot of benefits and I. and I think that, you know, scientists. in general are using a AI is now their. collaborator, right? They're they're. pretty smart collaborator that has. access to a lot of data and can analyze. a lot of data quickly. >> What are your thoughts on exercise and. the current suggestions and. recommendations around exercise? >> Well, I'm glad you asked this question.

I think I've been thinking about this a. lot. I did a podcast on the current. exercise guidelines and I think they. need to be updated. I think they're. they're not good enough. And and it's. important for people to realize how. these extra exercise guidelines were. formulated and what they mean. So. typically you'll hear exercise. guidelines 150 to 300 minutes a week of. moderate intensity exercise is good for. optimal health or 75 minutes to 150. minutes a week of vigorous intensity. exercise. Right? So they're basically a.

2:1 ratio, right? Twice as many minutes. for for moderate intensity as vigorous. intensity. What is defined as moderate. versus vigorous? That's also important. because it's different across different. studies. In these guidelines, it's. basically moderate intensity is you're. walking. You're moving with intent, but. not really really fast. You're walking. You're walking at maybe a fast pace, but. you're not jogging, you're not running. That kind of activity would be. considered moderate. Vigorous would be. considered jogging, running, swimming,

cycling. So the the kind the kind of. activity where you're actually moving. fast with intent. Why do we have this 2:1 ratio? Where did. it come from? Well, it all came from. energy expenditure. You burn twice as. many calories if you're doing vigorous. intensity exercise as you do if you're. doing moderate intensity. Right? So if. you're walking one mile, you'll burn x. amount of calories. If you jog that. mile, you'll burn twice as many. calories. That's where these guidelines. came from, the 2:1 ratio, right? weight.

loss, energy expenditure, but that's not. necessarily what's important for. reducing cancer mortality, reducing. cardiovascular related mortality, reducing all cause mortality. Right? These guidelines used that data, this. 2:1 ratio of energy expenditure, and. then they looked at other studies and. said, okay, how much exercise is. required to reduce cardiovascular. related mortality or all cause. mortality? And they kind of like. connected the dots. By the way, these.

studies also were using um. questionnaires. They weren't actually. measuring how active people were. A new. study came out and I did a journal club. podcast on it because it was a study. that I felt was so important that we. wanted I wanted to break down all the. components of the study with um another. scientist and talk about them because. it's very important. So journal clubs. typically in science you have them in my. career it was you know sometimes it was. once a week other times it was once a.

month and and someone you choose a study. that's important and you break it down. and you talk about the results and you. talk about the methods and you talk. about what the findings mean that's what. a journal club is and it's essentially. you choose a a journal and a publication. within that journal and it's a it's a. club you have different scientists that. are talking about it. >> why did this warrant a journal club. >> because I think this study bas basically. is is strong enough data that it's. implying we need to change our exercise. guidelines, at least the messaging of.

them at the very least. And I'll tell. you why. Because I talked about these, you know, these guidelines, how they're. formulated. They're using. questionnaires. They're not measuring. anything. Well, a new study came out. Not only did it measure physical. activity through these accelerometers, it was able to measure how active people. were and the type of activity whether it. was I I mentioned moderate versus. vigorous, they also me they also. measured light physical activity that. would be considered walking around your. house kind of doing that kind of light. activity, not necessarily going for a. walk or going for a run. And they looked.

at deaths from different causes of. disease. They looked at deaths from all. causes. So all cause mortality, they. looked at cancer related deaths, they. looked at cardiovascular related deaths, they looked at type2 diabetes, they. looked at heart attacks, right? [snorts]. And what was so profound was that what. we found, what they found and what we. now know is that everything changes in. terms of how important vigorous. intensity exercise is. It's so much more. valuable than we thought. It's not 2 to.

one. So if we're looking at all cause. mortality, you know, dying from all. causes, cancer, respiratory, anything. related that's non-acal, for every one minute of vigorous. intensity exercise, you had to do 4. minutes of moderate intensity and you. had to do like 100 to 150 minutes of. light exercise to get the same reduction. in all cause mortality. >> For every one minute, >> for every one minute of vigorous. intensity exercise, it gets better. Okay? For every one minute of vigorous. intensity exercise to reduce your death.

from cardiovascular disease, you had to. do eight minutes of moderate intensity. and 200 minutes of light exercise. For. every one minute of vigorous intensity. exercise, it's huge. to reduce your type. two diabetes risks. For every one minute. of vigorous, you had to do 10 minutes of. moderate intensity or you had to do. again you're in the 100 150 minutes to. 200 minutes of light exercise to reduce. your risk of dying from cancer. For.

every one minute of vigorous intensity. exercise, you had to do four minutes. about four minutes of moderate. intensity. And for light, it was like I. it was almost not not even happening. I. mean it was like 250 300 like you had to. just a ton of minutes unbelievable. amount of minutes. Okay. But the the. value of vigorous intensity exercise is. so much more than this 2:1 ratio based. on energy expenditure based on burning. calories that our guidelines were based. on. It's time to rethink them. It's time.

to tell people, hey, if you're getting. out and you're going for a run, it is. worth way more than you think it is in. terms of reducing your disease risk and. your death from that disease. Right? Also, what was really interesting about. this study, and this goes back to this. exercise snacks that we talked about. before last episode, is that because. there people were participants were. wearing these accelerometers on their. wrist, they were able to measure all. physical activity. Let's say you're you.

have a new puppy and you're sprinting in. the yard and playing with them for a. minute or two minutes or three minutes. or whatever. Not 30 minutes in the gym, right? Or not 30 minutes on the. treadmill, but you're just a short burst. or you're playing with your grandkids or. your kids and you're playing tag, whatever. Those moments count. They. really add up. And that is also a. take-home from this study and other. studies is that you can actually get. massive benefits from the sprinting, the. vigorous exercise. One minute, two. minute, three minutes. Women that did. three and a half minutes of just this. vigorous types of exercise per day.

lowered their cancer risk by 40%. Yes, three and a half minutes a day. This was in women. Now there's bigger. studies showing men and women that. exercise 9 minutes a day. The short. vigorous types of exercise adding up not. 9 minutes altogether, but like a minute. here, a minute there, a minute here, right? It adds up 40% lower cancer. related mortality, 50% lower. cardiovascular related mortality. And. that's another big takehome from this. study that I really want people to know. about because some people don't like.

spending 30 minutes or putting out. blocking out a 30 minute time or an hour. long time to go to the gym. They should. I mean, if they want their peak span, that's what you're going to have to do. But if you're just wanting to avoid. disease and be be your health span, you. know, you can get that by doing these. short moments of short bursts of. physical activity and those count. And. some people are like, "Oh, thank God. Thank god I can do that because I hate. going to the gym. I'll, you know, they. just won't do it. They won't do it. >> A lot of people as well are caught up. with this 10,000 steps a day thing.

>> Yes. 10,000 steps a day. >> What's that facial reaction for people. that can't see your face? She looked up. into the corner like I personally. offended her. >> Yeah. I look, any exercise is better. than none. I want to just get that on. the table. Okay. That's important. I. don't want to totally diss the 10,000. steps a day, but I think that we need to. ditch it. I think we need to ditch. 10,000 steps a day and say 10 minutes a. day. 10 minutes a day of getting your. heart rate up. You can you can you can. do body weight squats. You can, you. know, play tag with your kids or your.

grandkids. You can do shorter bursts of. it, but it needs to be 10 minutes. And. if you get to that 10 minutes a day, 50%. lower cardiovascular related mortality, 50% lower all-c cause mortality, 40%. lower cancer mortality. That is what. you're going to get. 10,000 steps a day. is not going to get you that. We just. talked about it. It's not going to get. you that, right? It's a different ratio. It's not 2 to1 ratio. >> I imagine there's people thinking you. use three terms there. Vigorous, moderate, and light. We probably need to. quite clearly define those definitions.

like what is vigorous, >> right? >> Heart rate is it or. >> vigorous intensity exercise can be heart. rate and it is heart rate. In a lot of. studies that are done in terms of the. exercise guidelines, they don't use. heart rate. They're using movement. Like. when I say accelerometer, I mean moving. fast. So they're able to measure the. acceleration of your movement. And so. the way that they're talking about it in. these in these exercise guidelines. studies is moving fast. Moving fast. would be jogging, running, swimming,

biking. You're moving even. >> stepper. >> Stepper would would with stepper would. be moving fat. Even even weights are. moving fast. That's part of it too. Weights you're doing you're doing. weights. >> weight. >> because you're because they're on your. wrist. And so if you're if you're doing. bicep curls or you're doing, you know, something with your with your wrists. that are fast, it's part of that it's. part of that equation as well. >> Heart rate isn't the thing that we're. measuring, but that's a consequence of. moving fast. Typically, it is. >> So you want to be thinking about getting. your heart rate. >> Personally, when I think about it, and.

if I'm talking about in the context of. these exercise guidelines, I would say that heart vigorous would be. probably considered 70% or more of your. max heart rate would be considered. vigorous. Previously in my when I'm. talking about vigorous I also talk about. highintensity interval training and. that's more like 80% of your max heart. rate or higher very important for. improving V2 max and cardiorespiratory. fitness but in these studies heart rate. was is more like a 70% your max heart. rate and more because that's you can be.

jogging at that rate right jogging or. running that's a big that's vigorous. intensity exercise if you're below that. if you're like you know 50% your max. heart rate that's considered moderate. intensity and then you know maybe even. lower than that if you're just sort of. you know walking around the house. I. mean that's not even going out much at. all. That's light. That's considered. light. 10,000 steps would be probably. considered it depends because actually. they're saying steps which means could. just be around the house. If you walk.

around your house, how long does it take. to do 10,000 steps? Like an hour, hour. and a half. >> Yeah, probably just doing six or 7,000. just walking around the office. So, but. that's considered light exercise. >> So, [clears throat] that's why I think. we need to get rid of that. It's not. enough. It's not enough. It's better. than sitting because sitting is bad. Sitting is an independent risk factor. for disease, for cancer in particular. >> This was one of the most replayed. moments last time I spoke to you was. people replayed the section where you.

talked about being sedentary and how. much of an issue that is for all of us. And it's really stayed with me to the to. the fact I don't know if this helps but. I've been using standing desks. everywhere. Even when I travel around. the world now I've actually got a. portable standing desk just to try and. keep me up because as a podcast I I've. sat in this chair for what I've sat down. for six hours today and it's 3 p.m. >> Right. Yeah. Uh Kelly Starret wrote a. book Deskbound some years ago and you. know he really played a role in. popularizing this this idea and I think. in the public um as well being sedentary.

is time you're you're spent sitting. right time you spend sitting it doesn't. necessarily mean I used to think about. being sedentary as oh do you work out. yes or no you're sedentary yes no you're. not sedentary that's not what sedentary. is sedentary is time you're spending. sitting we've been sitting here quite. quite a few course we've been sedentary. this whole time. So being sedentary and. sitting is an independent risk factor. Even if you're exercising, it's an. independent risk risk factor for. diseases. I mentioned cancer in.

particular. That seems seems to be the. one that's more strongly correlated to. being sedentary. But standing standing. helps if you're standing up or also. getting up and doing exercise snacks. So. you can get up every hour and like do. some body weight squats, do some jumping. jacks, do some high knees, get your. heart rate up. That breaks up the. sedentary time. So now it's only an hour. of sedentary versus eight hours, right? Or six hours or however long you're. sitting at your desk. It makes a. difference. And those exercise snacks. are easy to do. I have a standing desk. I don't use it enough. I I still have.

it. I do do exercise snacks. And I like. doing the exercise snacks because like. literally if we were to get up and do. bodyweight squats right now for one. minute, like you're going to feel. better. You feel better after the blood. flow to your brain. It gives you a. little pump. I love it. I love the pump. It's it's just one minute of it and you. get a short pump to your brain and it. makes you feel better. So exercise. snacks are a really good way to break up. sedentary time. They're also adding up. They count as I just mentioned. They. count towards your exercise goal and.

they're vigorous. You're you're getting. you're moving fast, right? Vigorous. exercise. You're getting your heart rate. up. >> Or I could just take a Zen. [laughter] I. just get the pen out, jab, jab, jab, and. it's uh all of this stuff disappears, right? I could do all of this stuff or I. can just zen it, right? >> Yeah. I mean, >> so many people are taking a Zen. So. interesting. And I listen, I have to say. it's saving people's lives. Amazing. I've heard so many of my friends who are. on a Zen and taking the GLP1 pens say. that they've had profound benefits.

Their knees are better. They can walk. upstairs. They feel better. >> Yeah. I mean, let's be real here. Being. obese and overweight is one of the worst. things you can do for your health, right? It's going to accelerate the. aging process and it's going to increase. the risk of every age related disease. Cardiovascular disease, type two. diabetes, cancer, you know, visceral. fats happening. You're insulin. resistant. You know, it's all it's all. happening. It's going to affect your. quality of life. It's harder to walk. around. You're not as mobile. Your. joints are getting more stress on them, right? So, it anything that can help you.

lose that weight is going to be. beneficial. And so, these GLP1, you're. talking about ombic, that's the GLP1. receptor agonist, right? They are very. they're life-changing for people that. are obese, people that need to lose, you. know, 40 lb, 50 lb, 30 lb. It's not easy. to lose that weight with diet and. lifestyle. >> Yeah. Well, let's talk about the butts. Let's talk about So, the benefits are.

obviously if they're going to lose that. fat, the visceral fat, they're going to. become insulin sensitive. They're going. to reduce their risk for all those. diseases. And that's what the data. shows. cardiovascular disease risk goes. down, cancer risk goes down. Um, except. for one type of cancer goes up, kidney. cancer, but you know, the Alzheimer's. disease risk goes down. Anything that. you're going to when you lose weight, those risks are going to go down. There. are side effects and there are things to. consider when you're taking I'm calling. them GLP-1s because we have first. generation, sec second generation, and.

now third generation. And they're. affecting not only the GLP-1 receptor, but they're affecting glucagon, for. example. they're affecting another. peptide called GIP, GIP. So, I'll just. call them GLP1s for short. Okay. Um, semiglutide or zic is the f one of the. first generations. We now have the. second generation that's targeting two. pathways. You can lose even more weight. Marjaro would be something that people. would relate to. That's this one of the. second generation ones. And I think that. for people that are going to start these. these drugs, first of all, they have to.

realize there's a good chance they're. going to have to be on them for the rest. of their lives. And that that's. something that you have to be willing to. do. And I say that because. many studies have shown now that. individuals that do take these GLP1s do. lose a lot of weight. And it's very. beneficial to lose that weight. But if. they stop taking the GLP1s, they gain. the weight back and and often oftentimes. they gain all the weight back because. your body's kind of trying to go back to. that reset point and their hunger comes.

back with a vengeance. And so part of. what GLP-1 drugs are doing are they are. basically, you know, they're they're. they're making you feel satiated and not. hungry. So they're affecting your. satiety hormone so you don't feel. hungry. They're also slowing gastric. emptying so food stays around in your. intestines longer so you feel full. When. food is in your intestines, you don't. feel hungry. So they're slowing that. process and so people don't feel hungry. And so what ends up happening is in many. ways it's mimicking calorie restriction.

and fasting, right? You're basically not. eating as much food. So that's. essentially but it's doing it for you. It's not you don't have to put in that. you don't have to feel hungry. You don't. have to put in that work and and it's. doing it for you, right? And so people. are losing a lot of weight and they're. losing it very rapidly. And I said you. might have to be on it for the rest of. your life. And what I what I mean by. that is because a lot of studies show. that majority of people do gain back. their weight. Their appetite comes back. It comes back with the vengeance and. they they regain the weight over over a.

year or so. So that's one thing to. consider. Are you willing to take it for. the rest of your life? >> There was a a New York Times piece where. they looked at a lady called Stacy. Canterbury. She had lost 50 pounds on. one of the GLP ones that you mentioned, reaching her peak goal weight. And after. stopping the drug due to insurance. issues, she regained 20 pounds back. straight away in a month. Interestingly, she described the return of hunger not. as a gradual increase, but as a. ferocious, anim animalistic urge to eat.

That was far more intense than before. she ever started the medication. And the. New York Times did a big piece about. that because one of the things that I've. come to learn is that there's no free. lunch in life. No pun intended. >> There's no free lunch. There's no free. biological lunch. It's it's true. Um. yeah, people's appetite, that's why I. said it comes back with the vengeance. because it seems to be the case where. your body's like it hasn't been hungry. And it's like, wait a minute, I've been. starving for so long. I need to eat. Right? So it's kind of like feed me. And. that's that's obviously something to.

consider. So the question is, well, what. happens if you're on these drugs long. term? And you know, we've got these. drugs early early versions of them have. been around. They they also help treat. type two diabetes, right? That's part of. like they where they first came from. They've been around a while. We do have. some data. Mostly the data is positive. because people are losing a lot of. weight and that is what's putting them. at a high risk for these diseases. And. so when you lose that weight, it what. ends up happening is your disease risk. for all these diseases goes down, right? So it's hard to uncouple weight loss.

from what the drug's doing itself. But. there are side effects in addition to. that, right? Nausea, GI upset, all that. stuff. Maybe temporary. Some people it. kind of sticks around. Some other. effects I think that are are that people. are a little more concerned about are. the um muscle loss and bone loss. That's. a big one. And that is probably. something coming from just rapid weight. loss and and not eating enough food and. not resistance training. So when you're. when you're largely fasting throughout.

the day, if you're not getting enough. protein, then your muscle is not going. to have amino acids to help, you know, basically keep growing. And not only. keep growing, not use its own amino acid. reserve for making protein, right? So. you break down muscle. In fact, there's. weight loss studies showing that in any. weight loss diet, you know, if you're. not eating enough protein and you're not. resistance training, up to 40% of your. weight can come from muscle weight loss. that you're losing. I should say lean. mass, including muscle. So that's a. little different, but it's it's a big.

percent, right? And so you're talking. about losing a lot of muscle as well. And that is something that happens with. these drugs. If people are training, it's really helps. If they're resistance. training, it's really helping because. that's a signal to to your muscle to. grow muscle. It's a mechanical force. that helps you grow muscle, right? That's something to consider. Bone loss. is another one. You can also lose bone. from rapid rapid weight loss. I don't. know if there's an independent like. GLP-1 receptors that are on bone doing. something directly there yet to be.

uncovered. I think we don't really know. why bone loss occurs. It's thought maybe. it's just the weight loss, but like I. said, maybe there's something that we. don't understand yet. Kidney cancer is. another one. It seems like there's an. increased signal for kidney cancer. Don't know why that is. Needs to be. studied. There's a blackbox warning on. them for thyroid cancer increase. that's. never really been shown in human. studies. It all comes from animal data, but it's there nonetheless. Something to. consider. >> and it's very early. So, I feel like.

we're going to have a conversation in 5. years time when there's more understood. about these compounds. >> Well, the the thing that worries me is. that, you know, okay, you have the. person who's 300 lb and like they have. to get down like like that's really. unhealthy, right? It's that can really. be a gamecher for them. But now what. we're seeing is Hollywood. We're seeing. just just your average moms. They're. like, "I want to lose 10 pounds, but I. want it to be easy." Right? They're 10.

or 15 pounds, whatever. And they're. going to these JLP1s. And the question is, I don't know that. we have data showing it's actually. beneficial in that population because. they're already pretty pretty lean and. they're just wanting to look a little. bit better. And we don't really know. We. don't really know if it's beneficial. We. know that losing weight's beneficial for. sure and that's what these drugs are. doing. You're losing a lot of weight. rapidly. The other thing is gallstones. Um you're getting the increased risk of. gallstones, right? Some people's.

gallbladder has to be removed. >> What about like anorexia and stuff like. that? Cuz I've got a couple of friends. who who are on the pen and they have. they have dropped weight at a speed that. has blown my mind. And part of me is. going stop like stop here. You know, I'm. thinking like I'm thinking, gosh, does. this just keep going down and down and. down and down and down? [snorts]. >> I don't Yeah, I mean, I don't think it. keeps going down and down and down and. down generally. I think you kind of. stay. You hit a certain point and stay. >> if the dose remains the same. >> If the dose remains the same. And I.

think that people that are already kind. of like at a certain healthy weight. should taper down the dose too, right? >> Um, and that's also been shown to help. at least with weight regain too. you. want to stop and get off it, you have a. better chance of success if you taper. down the dose and and don't just full. stop, you know, get off of it. Um, it. seems like tapering down helps people at. least slow the weight regain where it's. not happening all of a sudden. Your body. kind of adjust. But I also want to. mention, you know, there are other ways.

that you can lose weight, right? Intermittent fasting. Intermittent. fasting is so on the lowest dose of some. of these drugs like ozic for example if. you're on the lowest dose you can. achieve a similar amount of weight loss. from intermittent fasting as you do from. that and it's not you know if it's five. five you know 5 to 10% body weight not. huge amount but you know for people that. don't need to you lose a huge amount. that's a good way to do it because. you're going to get the metabolic switch. you're going to get the ketosis you're.

not going to have to worry about the. side effects you don't have to worry. about regaining the weight because guess. what? You're going to adapt. Your body. adapts. You get used to the fasting. becomes easier. So, I think that, you. know, it it depends on the population. that we're talking about here. Do I have. concerns? Yes, I do. I have concerns. But do I also think some of these people. that are obese and would never lose that. weight? Is are are they getting a. benefit from these drugs? Absolutely. I. think they are. But it all comes down to. the population who's using them. And. right now, it's become so popular in.

everyone. And there's so many people I. don't think need to use it to lose their. 10 pounds. It's ridiculous. >> People take the path of least resistance. though, don't they? And appears to be. the path of least resistance for many. So, we shall see, I guess. Rhonda, we. have a closing tradition where the last. guest leaves a question for the next, not knowing who they're leaving it for. And the question left for you, I think, is a great one. It is, what is a. purchase that you made that is less than. $100 that improved your quality of life. the most? That was probably okay. I have two.

Um, I would say the omega-3 index test. that is measuring your omega-3 fatty. acid levels. >> And you can get that at home or. >> you can order it online and get it at. home. And you do a little you do like a. little spot of blood. It's like a finger. prick blood spot spot. And. just knowing that you're not in that you. want to be 8% range. 8% range is the. 5year increased life expectancy. It's.

the, you know, 66% lower dementia risk. I mean, it's really where you want to be. to to be the healthiest. And you might. you might be supplementing with an. omega-3 supplement that's not really. working and you won't know it unless you. do take that test. And I think it's one. of the the easiest ones that I've done. >> And how did that improve your quality of. life or are you saying it um. >> helped you avoid a bad quality of life? It's no, I think it's improving my. quality of life because it's it's it's. slowing it's slowing my aging. That's. been shown with omega-3. It's absolutely.

slowing aging. I told you omega-3 was. the only supplement that was able to do. that. Um, even in the context of people. that were healthy and physically active. I mean, this the Swiss these Swiss. people are healthy. It's like if they. did the study in the US, there's no way. 88% of them would be physically active. Not a chance, right? Um, yeah. So, it's. it's slowing the aging process and that. is exactly what I want to do. It's going. to help with peak span. It's going to. help with, you know, health span. It's. going to help with life lifespan as. well. So, and it's it's affordable. It's. less than 100 bucks. >> And the second one, >> the second one I think um the one that.

really did improve my in quality was a. continuous glucose monitor. >> Oh, I thought you were going to say. creatine. Okay. Continuous glucose. monitor. No, no, no. You can't go back. now. [laughter]. >> Yeah, it did. It did because I realized. how important sleep was for my metabolic. health. I thought I was doing everything. right for metabolic health and and it. was it was knowing how not getting. enough sleep was affecting my glucose. I. never would have thought that. Never. would have known. And most people that. get the continuous gluc glucose monitors.

never think about that either. They. think about the food they're eating. They don't think about sleep. >> And when you get that continuous glucose. monitor, what is it you're looking at to. figure out the connection with sleep? You can look at first you can look at. your fasting blood glucose levels and. you can go online and for your age and. and gender and figure out what's a. normal range. >> So that's when you haven't eaten. >> Yes. Okay. First thing in the morning. and you have not eaten. That would be. the easiest thing to look at. >> Mhm. [clears throat]. And the second thing. >> Yes. The second thing would be to look. at after you eat a meal 30 minutes to an.

hour later making sure that you're. clearing that glucose from your meal. And if you're not seeing that peak come. down and clearing there's something. wrong. Uh, okay. I might wear another one of those. It's been a while and they're quite. cheap. You can get them for like $20 on. on the internet. Dr. Ronda, I think. people are going to want to continue to. learn from you. So, where should they go. to learn more from you? >> I have a podcast called Found My. Fitness. It's on YouTube, Spotify, Apple. Podcast, everywhere you listen to. podcasts. That would be the the best. place. I have a website,

foundmyfitness.com. I have a wonderful. newsletter. Every week we put out. something. We put out one on that. Peakspan paper. We put out a newsletter. on updating the exercise guidelines. I. have a great team. We put out an email. newsletter that's free every single. week. And they're really good. They're. really good in-depth emails so people. can find me there. I'm on social media. Rhonda Patrick found my fitness. That's. all my that's my my handle, my website. name, my podcast name. >> I'll link it below for anyone as well. that um would like to go check out that. information. It'll all be in the. description below. I highly recommend. I.

mean, I don't really need to tell people. how incredible you are. I think they've. just observed that. So I shant. Um I. shall. You are incredible. >> Thank you. >> Um so thank you so much for doing this. I've learned so much and I've done so. many of these health conversations on. this show and it's almost at a point now. where I'm wondering if there's much more. that I've got to learn. But because I. think you stay at the very cutting edge. of the studies that are coming out and. you're so good at both articulating them. in a simple way that someone like me can. understand even though I can't. understand a lot of the literature as it. comes out of these sort of scientific.

journals. I think that you, you know, you're a person people do need to follow. um because [clears throat] the world and. the scientific understandings are always. changing and it's good to have someone. who can distill that down for you in a. way that is relevant, accessible, and. scientifically rigorous. And that's. exactly sort of the three terms that I. think of when I think of you. So, please. do continue to do the work you're doing. because it's teaching me so much. And by. way of that, it's meaning that I can. live a happier, healthier life. And I. appreciate you for that, Ronda. >> I really appreciate that. Thank you so. much, Stephen. I love coming and having.

discussions with you. They're fun. >> Thank you. YouTube have this new crazy. algorithm where they know exactly what. video you would like to watch next based. on AI and all of your viewing behavior. And the algorithm says that this video. is the perfect video for you. It's. different for everybody looking right. now. Check this video out and I bet you. you might love.