What have you been interested in recently? You're always learning new
stuff. Yeah, I think most recently, I've had a real interest in ultra-processed Foods in plastic microplastics their Associated chemicals. What they're doing to human health? That's that's been my latest Obsession,
okay, microplastics.
Teach me about the motherly. What did I do?
So microplastics. I mean we're all familiar with plastic. You know, if you take a look in your refrigerator your pantry I mean almost everything is packaged in some kind of plastic container plastic breaks down over time, right? So things that can accelerate that breakdown would be like, heat exposure, exposure to oxygen. And so that breakdown sheds, plastic particles into whatever is being contained in that plastic.
That container food beverages, whatever. So microplastics a sort of vary in size anywhere between five mics, 05 microns or micro Milling, micro-millimeters 200, nanometers in size and when they're like, 5 micro Milling micro-millimeters, that's like something that would be equivalent to a size of like, a grain of rice. You can see it when you get down to the hundred, nanometer range. I mean, that's like 1,000 times smaller than a grain of rice, so you're not going to see it.
Right. And that's honestly, those are actually technically Nano Plastics, but we all just kind of call them micro Plastics, just for Simplicity, and these micro Plastics are getting into food as we consume whatever food. They're contained in, whether it's a beverage or, you know, disposable food, you're digesting it and they can be absorbed right now. Not all of them are absorbed. I think, I think, you know, it's there's some studies saying that
We basically consumed anywhere between, you know, hundreds to thousands of particles a day.
So how much of that we absorb not all of it, you know, fraction of it but it's a lot of particles that were absorbing every day. And you know, these micro Plastics are in our water so water is contaminated with them. If you think about water, treatment plants, you know, wastewater treatment plants are treating the water for pathogens, right. Viruses bacteria. They're not treating them for Plastics that are getting into the water and our water sources are
For a variety of reasons, not to mention. If you're, you know, turning on your faucet and getting water through the sink, oftentimes, the water is transported through these pipes that are made of, you know, PBC which breaks down the you know, the there's plastic and that it breaks down over time, sheds microplastic into your water. So water is another source. Of course, if you're drinking bottled water out of plastic bottles, that's another added source of microplastics as well. And so
Microplastics themselves are there's a growing body of evidence in terms of what they're doing to human health and we can talk about that. But this also chemicals that are associated with them, right?
How like just how prevalent of these things, like how difficult is it to avoid microplastics?
It's impossible to avoid. I mean the fact that it's in our water source is kind of indicative of that. Unfortunately, it's not just in our water but it's in our soil.
So plants are taking that up, it's in the soil because it's, it's essentially, you know, runoff from, you know, rain and stuff. It's in microplastics and plastic, chemicals are everywhere. So they're in the air. And so when rain, you know,
the so small that they can go up with
precipitation there in the air because they're the main source from the air is actually our clothing. So our clothing
Polyester nylon like the stuff that I'm wearing for sure. I'm not wearing 100% cotton when you wash it it gets you know into the oceans when you dry your clothes. The dryer is you know, doing these
is putting plastic amazing your micro Plastics and pushing them into the out, into
the air, and tires are a big source. So, tires, aren't 100% made of rubber they're Rubber and a bunch of plastic, you know, stuff and so cars on the road shoes on, are, you know, the rubber shoe soles
Our shoes, all that stuff has plastic and all that stuff is getting into the air. So the major source of micro Plastics are oral ingestion, which we talked about and then inhalation, that's how they're getting into our bodies. So when it rains that stuff, you know, the the rain brings the micro Plastics into our runoff, right? And that then gets into the soil, it gets into our, our sludge, you know, this is like fertilizer, that's used. So it's pretty much ubiquitous it's everywhere. You're not going to have
Would it not to mention? I mean, I guess, even if you were to try and not consume any condiments or Foods or anything like that made out of plastic, you're going to do a huge service. You're going to reduce greatly reduce the amount of microplastics you're consuming. Let's say you have air filters. You're trying to filter the air but you're not going to filter it. Everywhere you go, right? You're in your car. You're walking around on the streets, especially if you live in a metropolitan urban area. It's very, very difficult to eliminate microplastics.
What's the sort of levels?
We get a exposed to how much does that get down into being absorbed? Because they are such a big place. Feels to me like the atmosphere has got loads of room in it. I don't know how much of the air that we get exposed to even in downtown New York it's going to be filled with microplastics Wounded. I'm going to guess that there's on the triage list of stuff to worry about this probably other stuff up there. Carbon monoxide high levels of carbon dioxide stuff like that, that might be a problem. But yeah, like in terms of how we get exposed in what it sort of levels that we get exposed to, what do we observe?
Orb.
So it does depend on, of course, your lifestyle. So it depends on what you're eating. You know what, you're consuming, where you live, how polluted it is, right? Like that's that's a that's a obviously if you have air filters in your home which is a big one, if your dryer, you don't want your dryer to ventilate in inside of your home, that would be like a huge source of micro Plastics that are concentrated inside your house. So you want to ventilate, of course, outside of course, but then that contributes to the micro Plastics in the environment, right. Which ultimately
It's way back into our food and our, you know, the air we breathe outside. But, you know, there's a lot of studies trying to quantify how much microplastics that we are taking in Daily and there's been a variety of studies and some of them have said, well, there's a credit card, a plastic a day that we consume and that was a very, I would say, Sensational headline, that was in, it was published in a peer-reviewed study but it turns out when you're trying to really
Quantify the gram weight of a micro Plastics is very challenging because they vary in size, I mentioned five, micrometers to like 100 nanometer in size and so it depends on what your, what Your source of microplastics are when you're trying to quantify that. And so a lot of studies that have looked at some of these, you know, in gram weight. How much are we consuming used in micro Plastics that are found in the oceans? So, in the oceans, a lot of that's coming from our clothing, runoff from our, from our washer, washing our clothes and it's not necessarily the
Mm sized particles that were consuming if we're drinking water from a tap or we're eating, you know, or we're drinking water out of a bottle you know bottled water with made of plastic so it's not really a credit card in plastic that that really isn't, I would say accurate. Again, it comes down to, you know, it could be thousands of particles a day absorbing wise. There have been studies in animals, okay? Not humans that showed that animals, absorb up to 2.5 percent of those particles there.
There are a variety of factors that actually can help you blunt that absorption. So microplastics really the major one is size so as you get smaller in size, like Nano Plastics, those can be more readily absorbed through your intestinal cells because of the size. It's really easy for them to kind of pass the the membrane of your
cell. I'm going to guess that if you've got a leaky gut of some kind or you've got a more permeable, gut wall. Is that a risk?
It is. Yeah, presumably. I mean there's not a ton of evidence on that but it makes sense. You know the question is, you know, I mentioned heat breaking down. The microplastics will heat, can break them down into Nano plastic sighs. So you don't want to microwave a new food in plastic. You don't want to cook with any plastic utensils and you don't want to drink out of something that's going to have a hot beverage poured into it because that's going to wrap it the, you know, accelerate the
In into smaller particles or for example, a lot of to go coffee cups are lined with with plastic to prevent the leaching of the beverage into the cup, the paper cup. And so when you pour hot water into that, you can rapidly break down this, you know, Plastics into small size as well as chemicals.
So you think maybe up to 2.5 percent of what we consume today. We might absorb.
Well, that's from animal studies yet. So who knows who knows something like in that range. But the other thing that's really interesting.
Seeing that actually can affect the the the way you absorb. These microplastics is Believe It or Not dietary fiber because so there's two types of fiber. There's fermentable fiber, you know, this is what the bacteria in the distal part of your guts. This is the:, they're fermenting into a bunch of short chain fatty acids to regulate your immune system and do all sorts of beneficial things for your gut. Then there's also non fermentable fiber, this just move stuff through your intestines, right? Well, the fermentable fiber,
Or which is found in fruits and vegetables that is fermented into like this viscous gel that encapsulates microplastics and Nano Plastics and stops them from being absorbed. The non fermentable fiber. Or just like the stuff that moves, you know, Foods through your through your intestines. Also just moves the microplastics as well, so you're going to be excreting it through feces more rapidly. So, those two, those are two ways that fiber actually is beneficial for basically.
Bring the absorption of micro Plastics and a no
plastics. Why do plastics go in the body? Is that they congeal in certain places?
Yeah, so there's been again, there's this is like an emerging field. There's a lot more evidence on the chemicals associated with plastics which we can talk about but there's been a variety of studies. Actually a lot of them coming out 2024 last year. Some new ones coming out this year showing that microplastics seem
To accumulate in the brain, 10 to 20 times more than other organs. And this was a study out of San Paulo Brazil, where there's moderate air pollution. I mean, it's not like Mexico City, but it, you know, there is there's a significant amount of air pollution there, and I mentioned air pollution, because you would think well, why are microplastics accumulating 10 to 20 times more rapidly in the brain than other organs. They've been found in the heart, they've been found in the liver and the kidneys in the lungs.
You're breathing it in in the in the testes reproductive organs everywhere. Placenta but why are they accumulating? So you know, heavily in the brain and it's not really known, it hasn't really been investigated, but I think it has to do with the fact that we're breathing in these particles. In addition to consuming them orally from our foods and Beverages and things like that because I mentioned microplastics are in the air right there in the area, we are breathing, then they'd get into our lungs, but
So the blood-brain barrier is supposed to protect chemicals from getting into the brain, and you would think, well, if I need a job, yeah, you'd think it'd be like less microplastics in the brain than in the lungs, right? And also particle size plays a role. So, again, particle size. If you have an anaplastic, it can more readily transverse or cross the blood-brain barrier because it's smaller in size similar to what's happening, they've got. But when you breathe in something, it's a direct route to the brain. So it bypasses the blood-brain barrier.
And this is because your olfactory neurons, when you smell something, there's a direct connection to the central nervous system. And this is why a lot of drugs that are administered. Intranasally are done. So because they are trying to bypass the blood-brain barrier. So I think what's happening is you're getting a combination of both oral consumption and you're getting the Nano Plastics, you know, in circulation because once these things get into circulation, there's really no point of this. It's kind of beyond the point of return, right? They're going to
organs, and they're accumulating there. Like, I don't know how they're going to get out of the organs once they're there. You know, this isn't something that we're excreting, unless it's at the level of the intestines, when we're eating it consuming, it then like I mentioned, if the fiber, is there at your excreting, it, but once it gets into circulation, it's going to organs. So I think the combination of, you know, the, the breathing it in and eating, it is why you're getting it in the brain 10 to 20 times more. And here's why that's a problem. Because, in that same
Study. They looked post-mortem at people that had dementia like Alzheimer's disease. And those individuals that had to mention Alzheimer's disease had ten times more microplastics in their brains than people that did not have dementia and Alzheimer's disease, 10 times more. So of course this is a correlation. You can't necessarily say this is causing it right. Microprocessors are causing Alzheimer's disease but there are animal studies that have shown that microplastics in the brain.
Rain can cause inflammation, chronic inflammation and we do know that plays a big role in brain, aging, dementia, and Alzheimer's
disease. I wonder if you would be able to run a study where you had people who for one reason or another were breathing in cleaner compared. But what was still eating the same sort of diet, compared with people eating the same sort of type of breeding in less cleaner. So people who may be lived out in, in the countryside, but we're still eating food that was wrapped in plastic. So you have that, which is the systemic through the mouth one. But then you also have the sniffing a line of classic
From your daily breathing equivalent that's coming from the people that live in Cosmopolitan, Metropolitan City, something like that. They'll be really interesting to try and to try and split that out I guess our
We mentioned before, the sort of types of plastics that were talking about, I've heard about whatever heard about bpa's, heard about those. What else are we worried about bpa's anymore is that like?
Yes, yeah. Okay. Okay. So so the, so the bisphenol a is a chemical that is put into Cloud plastic. It's, you know, it's a chemical that's that's it, helps with durability robustness flexibility, right? So those chemicals would be bisphenol a BPA and phthalates are
Other one then there's BPS which is the replacement for a BPA so you'll often hear bpa-free and
it'll be pflp. Psn's, it's got be peace. The Delta rate equivalent of getting around the weed law. It's like this isn't this isn't cannabis this adult right your what? I mean, functionally it does the same thing but you've just changed some molecule. That means that legally, it's not an
issue. Exactly. It's essentially a good marketing strategy because people I know I have many friends that thought bpa-free
I was like oh this is healthy but you have to realize no there's still plastic like you can put hot water into a bpa-free mug that's has plastic in it and you're still going to get microplastics and you're still going to have the other chemicals like BPS. So these chemicals are called endocrine disrupting chemicals because they disrupt disrupt the endocrine system. So BPA BPS, you know, these are these are chemicals that are often referred to as xenoestrogens because they
Make estrogen in the body, and they bind to estrogen receptors. They bind to Androgen receptors and they can block the activity of them or they can enhance the activity, depending on the dose of the chemical. And so that has a lot of effects on hormones, you know? I mean, so there's there have been a variety of studies looking at how BPA BPA S2. I mean, there's, there's fewer studies on BPS because it's newer but
It seems as though it's doing something very similar to BPA.
What about BHT? I've heard about that,
I don't know as much about BHT. I think this was the
thing that Vani Hari popped Kellogg's for having on the inner lining of their America cereal bags that they didn't have this particular BHT in the Canadian version saying they didn't have the red 40. They didn't have the blue three. They didn't have the yellow for
And they didn't have this particular type of plastic additive that was on the inside helps with preservation of the food, makes it last longer to something else maybe to cheaper, I'm not too sure. So what are the big culprits? What are the big ones?
BPA is one of the biggest ones BPS is now, you know, coming along because there's a lot of companies that are manufacturing and marketing bpa-free. Phthalates are a big one. Those are also found in a lot of like
Personal hygiene products and cosmetics, shampoos deodorant screams, everything like anything personal hygiene and and then there's there's also the forever chemicals pee fast. Those are also found in a variety of things that are water resistant, oil repellent, you know, anything like that. Well, so that these chemicals. So I mentioned I mentioned hormones, you know, they're disrupting testosterone, so
There's been a variety of studies looking at, for example, urinary BPA, exposure, and testosterone levels. And, you know, there's an association with higher urinary BPA, exposure higher urinary BPA, you know, excretion and lower testosterone again, because these things are affecting, you know, they're affecting hormones through feedback loops because they're binding to these estrogen receptors, these Androgen receptors. And this is something that microplastics themselves. Are you
Reaching in. And so if you have microplastics accumulating in your testes, for example, I mean, there is a study, it was a small study was done. That found 100 percent of this of people, and they also tested dogs. 100% of both people and dogs had microplastics in their semen like not a single sample that didn't have microplastics and semen. And it was also this was also associated with disrupted morphology. So the structure of
Perm and also motility. So the ability to move and swim, right? So this stuff is sort of fundamental, right? It's affecting our Like A reproduction, it's kind of and it's everywhere, its ubiquitous so it's not something to ignore, you know, there's obviously a lot of other lifestyle factors and important being, you know, maintaining a healthy weight and exercise and all that. But on, I do think this is a growing issue. It's affecting hormones. BPA is also affecting
Brain. So a lot of studies on brain development but also like studies looking at, you know, just correlations between High BPA levels in adults neurodevelopment is a big one because developing you know, fetuses like like like males that are developed developing boys that are developing. It's affecting their neurodevelopment. So women that have higher urinary BPA levels are six times more likely
Likely to have a child diagnosed with autism and also it's affecting the sexual development of boys.
So a GD is getting a impacted row.
There's yes, exactly. So it's both Anja, the anogenital distance so that would be the distance between the anus and and the penis, right? Whether you said it and so that's shorter, right? It's these plastic chemicals like phthalates in particular is a big one. Also BPA is affecting
The, you know, the inner genital distance but it's also affecting families in particular are affecting undescended. Testicles is a big one. I mean, it's really common. Now if you talk to like parents like how common it is to have a boy, with an undescended testicle and also hypospadias. Oh, that's that is the in, boys. It's the urethra slit where urine comes out of, it's like, further back on the, on the penis. And so, it's basically some boys having the entire physiology a, so,
So, your stream isn't normal, right? You might have to sit down to to urinate because the slit is like, further back on the, on the, on the penis. This is a big thing that satellites are if it's affecting sexual development because these hormones are really important, they're signaling during right development, how organs are male or a female? Exactly, they are. And so, you know, this is a this is a
I think it's a growing problem. I think we have enough evidence. Now to be alarmed about it. There should be some conversations about it because, you know, it's not like, we're going to have a randomized controlled trial, where you're going to give a pregnant woman BPA and phthalates, right? That's unethical. So you're never going to have that gold standard. We're going to have to look at this observational data. Which at the end of the day is of course always correlation but there's a lot of it and we're there's a lot of animal data showing cause
Action and animals showing how it's happening. And we have to kind of connect the dots and say, look like this is something we need to be concerned about these. Chemicals are affecting human development, you know? And they're affecting adults are affecting cognition. You know, it's also,
what's the impact of plastic on cognition?
Yeah, I mean, again, it's correlate correlation but there have been studies looking at high BPA levels. Again, it's always urinary because we excrete BPA through our urine. That's how we detoxify it.
And so high urinary BPA levels is associated with, you know, decreased cognition, decreased memory scores decreased learning. So, again correlation because you could say, well, people are consuming packaged foods which are ultra-processed and that also is associated with poor. Exactly
what that consuming or is it what they're consuming is contained within,
right? But we do know that BPA can cross the blood-brain barrier. It can disrupt neuronal signaling again. When you look at the animal data and you have a mechanism,
And that's very plausible there. You start to connect the dots and go. While there's plausibility here. We can understand what it's doing, we have human data, that's correlating it. So, you know, we need to start to think about these things. Like, there's only so much that you can, you know, that you can do. Without, of course, being unethical and designing an experiment,
right? We just learned about the way that micro Plastics are making their way into our bodies. Yet another reason why staying on top of your health is vital which is why
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Link in the description below while heading to function, health.com / modern wisdom, that's function health.com /. One wisdom, is there a sex difference between how men and how women are susceptible to Plastics a certain types of plastics more? Are they making different kinds of impacts and obviously women can be pregnant. So I guess developing children in the womb that's one thing. But yeah what's the sex different story?
It does. It does seem like males tend to be more
Acceptable. God damn it. Well you
it you it
you know male males in general like like during development it's a like they seem to be more vulnerable to a lot of different environmental stresses including you know like acetaminophen and there's all kinds of studies where you'll find. Oh, this is happening in a male, you know, fetus like a male that's developing not, not the female female privilege. But yeah, again, as we mentioned, all these reproductive effects in
In men, right? It's in also autism effects of. I mean, men is like, twice men are twice as likely or boys are twice as likely to be diagnosed with autism than girls.
So 12 times more likely, if you've got a ton of microplastics in you,
I don't know that I am not too sure about that, but I
mean, I also don't do math very well. But anyway, yeah, it is. It's, I mean, what is it? What's the saying males are nature's play things that there's just more male variability, is more male variability in terms of IQ in terms of height in terms of
We ought and all of these different things and every fetus starts off as female as well, right?
I think there's some kind of, there's some kind of sex. There's that, I mean, first of all, I had the sex is determined by the male side to the sperm, right? And I'm not exactly sure that I would say it starts off, as long as well, but like, it depends
on what you're just. Like, the reason why men have got nipples. You need to have all of the entire all of the individual bit. Like this is where we need to go. I'm pretty sure.
Someone shot GPT it. Someone shot you beat even tell me whether or not. I'm right. I feel like I might be right here but okay sex differences. How does it impact men and women differently?
And it also goes with like you know a lot of these plastic chemicals like BPA are also affecting ADHD notches autism. And again it seems like boys are more susceptible to that but these plastic chemicals do affect women as well. You know, it's also something that's affecting fertility. It's affecting
Egg like, so there's been studies on in vitro. Fertilization and women that have high levels of BPA they like 50 percent less viable eggs. So it's not like these plastic chemicals aren't affecting women as well and cognition in general, I mean it's affecting both both sexes, right? It's not just men, but it seems as though, like sexual development really, it seems to be targeting meals. Especially the
phthalates. What about testosterone levels energy, energy production stuff?
So testosterone levels, as I mentioned, there's there seems to be a because you've got BPA and some of the other chemicals they are endocrine-disrupting. They are binding to estrogen receptors. They are binding to Androgen receptors. It depends depending on the dose, this will affect, you know, the hormones that are that are signaling to the hypothalamic pituitary gonadal access right, the hpg axis where testosterone was produced
East. And so ultimately what happens is there's like these feedback loops that are important in order to make hormones like testosterone and so that gets disrupted and then the hpg axis is disrupted and so you don't make it as much testosterone. Again, a lot of this has been worked out in animal studies when you look at the human data, it's okay men with higher levels of BPA also have lower levels of testosterone. So the question is, you know, like okay well what can we do?
At it, right? Like you want to try to avoid some of these Plastics plastic
chemicals? Well, let's go actually. Before we get into that, you've sort of touched on them a few times but just do a rundown for me of the most common places that people are getting exposed to the highest levels of
microplastics. Yeah, so the most I would say, common places, one is drinking out of bottled water like bottle plastic bottles, right? Like a lot of people drink out of plastic bottles. That would be a big source.
Tap water. That's unfiltered. So tap water again also has microplastics. Unfortunately our oceans are contaminated. So micro Plastics are also found in a lot of fish and particularly they accumulate in the digestive tract of fish. So if you're eating shellfish or clams or oysters or anything, where you're eating the whole digestive tract or a sardine, whole whole sardine, then you're going to be getting microplastics. He
Is a big big one. Okay, that I would say that is one of the main, you know, culprits, when you're combining that with plastic. So a lot of your to go coffee's that you're drinking from
Starbucks. What Starbucks?
Anything like that is going. That is a huge one because you're, you know, there's been studies looking at BPA, leaching into liquid. When it's when heat like, boiling water is, applied it increases increases, the leaching by 55 times which is huge. It also increases
attic, you know, breakdown, right? Because you're breaking down the
plastic and getting more, you're making the plastic smaller which allows it to be permeating through the gut more effectively.
Exactly. Exactly. I can't tell you, how many you like to go coffees? I've had in my life and you know, another big Source. Now, this is like new coming out. I mean this there's been a couple of Studies have come out on. This is tea bags because you're adding hot water to tea and the tea bags themselves.
As are made of either polypropylene, they're made of nylon or they're made of interestingly cellulose which you would think wouldn't have microplastics, but I think they must be mixed in the sperm must be a mixture of stuff in there. And there's this new study came out, you know, really, just a couple of months ago, showing that you can get anywhere between Millions to billions of microplastic particles per milliliter,
A
milliliter. How many, how much is that compared with the normal sort of convey? That's all. That's
a lot of shows. A lot. It's a lot. What I'm getting at is you know, I, you know, there's not that I think was happening. Is the the heat is breaking the plastic down. These tea bags are made of plastic and so you know consuming these tea bags. Again when you're getting to go t it's like I'd now I'm like all I can think about is like I'm consuming a plastic tea.
Yeah, but you have to remember, there's a lot of studies at least with green tea, showing that green tea has huge benefits for cognition. It delays
dementia. Might even offset the microplastics. You have to consume it.
Yeah, so, I mean, clearly people are drinking tea out of probably tea bags, so it's not like, at least with green tea, it seems like there's some, there's some benefits, right? But, so, those are some of the major sources. And then there's also, it's in our salt and then are right. So like that's another one. If you're living in a polluted,
Place. If you're again, you
know, internally venting your
dryer, dryer ventilation in your house, that's a myth, another major source. And then another one would be also to consider would be black plastic. So I know you're like, what this is, this is kind of some new data coming out. Black plastic is often made from recycled electronics,
and I mean, bits of plastic that a black,
I mean, black utensils like your black spatula.
Or black plastic, you know, forks and knives or you're. Okay, you're black plastic lid on a coffee to go coffee cup, black Sushi. The bottom of his Sushi, container bottom of like a rotisserie chicken. If you've ever bought a rotisserie chicken from the grocery store, that black, right? Black plastic? It's often made. From recycled Electronics, it'll recycled Electronics. Often have chemicals in them that are added to prevent fires from starting, like, they don't electronic Starting Fire. So they add
Brominated flame retardants which are carcinogenic. They are not supposed to be in food, they're not supposed to, they're not enough, you don't suck on your electronic that supposed to go in your mouth, right? So these black, these black Plastics have very high levels of carcinogens that are normally not even found in regular Plastics that were you know, in things that were consuming. And there was a study out of the University of Plymouth that found black utensils, black toys for babies, you know, they're putting in their mouth.
Mouth they contain between 30 to 40 times, the safe limit of these brominated, flame, retardants and other carcinogens and endocrine disruptors in them than and then been safe. So, that's another sort of and think about if you're buying like a rotisserie chicken or like you get it to go fuck or whatever soup and it's in like a black container, you got the heat. That's the added Factor on top of that, right? So that's another major
source. What about dumb old?
Stuff. Yes, so again we mentioned the phalates right, which are in personal hygiene products and that's something I do want to mention because you might think, oh, I'm looking at the ingredient list and there's no phthalates on there, but there's two different chemicals that are very, very sneaky because they mean, there's phthalates and they're in a lot of personal hygiene products, one is fragrance. If the word fragrance is in the ingredients ingredients list, that means their Style.
Dates and parfum, not perfume, but parfum, that is another chemical that means, there's phthalates so you really want to look for phthalate free personal hygiene products. Again, very important, especially for people that are considering conceiving because those the chemicals that are associated with the sexual disrupting sexual development in boys and then the other one is receipts and this is a really big one because maybe not for you and I right.
Receipts are there are thermal paper. And so essentially they're coated with BPA because there's a thermal reaction that happens when heat is applied to the BPA. It prints. It prints text on the receipt, without actual ink. So, that's how it works and if you ever see like a white coating on the receipt, like that's that's BPA. So the BPA in like Plastics, at least it's kind of contained in a plastic Matrix like this is just
it's purposely liberated.
David, yes, exactly. It's like free for all on the receipt. And so there's studies looking at people that handle a lot of receipts. They have that like when I was in the airport, stuff you stuff? Yeah, I was in the airport on the coming coming here and, you know, I either the guy that was like, handling the receipt is that you want the receipt? I'm like, no. And I saw him, take it out, put it in the trash. And, like, I thought about, there's this huge line of
people who didn't acknowledge that times a day.
Exactly. And I looked at the guy and I was like, I was like, hey dude, you know, I just want
How you that these receipts are lined with endocrine disruptors that disrupt hormones. And he goes, you mean
wish somebody had recorded this. Oh my God, this lady who's going through the airport? I just met this lady earlier on today, she started ranting and raving about the receipt said, it's sort of covered in his magic dust. That's killing me or something like
that. Couldn't, I couldn't help myself. I felt like it was like, I couldn't not say something right? And he looks at me, he goes, you mean like testosterone? I was like, yes, testosterone it.
Ben show, it's been correlated with a decrease in testosterone as like, you need to wear a nitrile glove. So bottom line is BPA. It's line on the receipts. Nitrile gloves can stop people from absorbing it. So people that are like, you know, basically any kind of cashier anyone that's handling, a receipt multiple times a day, highly recommend, they were nitrile gloves. Latex doesn't do that. Also, if you wear cream or hand sanitizer, it's been shown to increase the dermal, absorption.
Option of BPA by a
hundredfold. Fuck off. Ha, ha ha. Some people, like, I don't want to get your hands on this. I don't wanna get
coated or whatever it right. How many hundred x hundred X absorption think about how many times these wretched I've seen. I've seen them do it, you know, and then they touch the receipt. So, I think, I think this is like something that is not really talked about. And here, I am worried about my like one time exposure. So, you know, for people out there it's like, yeah, you can
often
Career of working in Target or something like that. So the first time that I ever learned about receipts, you won't know who this is, but Owen Shroyer. Who is Alex, Jones has sort of second in command. I went for dinner with them. When I first moved to Austin like forever ago, him and a bunch of other people whose a couple of girls at the table with us as well. Just downtown in Austin, the receipt came out. As I got this, I'm sort of new here. I'll, I'll get the mail to be. Like nice would be nice things to me to do, so did it? And as I'm going to get the receipt out, one of the girls that sat around the table like hits my hand away.
Like what she's like, what are you doing? As if I was about to walk out into open traffic and like I was gonna take the receipt and it's going to put the tip on. She's like, are you crazy? You're gonna touch that. I'm like, so it kind of does show that The Fringe Insight from three years ago, it's some of that stuff ends up being a bull's-eye and sort of percolates round. I'm not saying that all of it is but some of the stuff ends up being the
Jet, right? It is, it's definitely legit and it is a concern.
Regularly for people that are handling them daily, multiply multiple times a day. And I don't know that. I really, I've seen a couple people wearing gloves at cash registers, like
if go to them special ones that I like finger things. We sometimes I've seen those an individual. So maybe just that sort of your first, two fingers, and your thumb, or something rather than having to wear sweaty gloves all day. And I imagine, that's why I'm insignificant but you get through latex as
well. Yes, your latex. Yeah. It BPA is like, it's fat soluble and stuff. We can talk about ways to get
Of it. But like you know, final final thing I guess on sources. You mentioned clothing, going through the dryer. I don't know what this t-shirts made of it. Looks a little bit shiny. Maybe there's some polyester in it. I know that the brand of pants that I tried. I shit you not 15 different types of pants until I settled on. These are bamboo cotton. But I'm like, is that what about the like, what about the elastin liner around the top? What about the way that this is stitched across those. Probably and dermal absorption in an
That I really don't want that to be too much of it. How much are we getting leached in from the think the clothes that we were?
Yeah, that's a great question. So again, it's not the BPA and those chemicals. Most the time you might have like forever chemicals and some of that as well, right leg, especially if it's like a not maybe not the underwear but like like a code or something. That's what anything, that's water.
Protección type thing. Yeah, but I guess it, you, I suppose the one advantage of outerwear being high.
In Forever. Chemicals, is that by virtue of it being outerwear, there's usually some layers in between the end it
right when it comes to, you know, undergarments or even just like our shirts and clothing it the dermal absorption is not the major source from from clothes clothing. It's not the major way that like BPA. And these chemicals are getting into our system. We've had said if you're sweating if you're working out. If there's a lot of friction like sweat heat, that opens pores, right? And so you can
increase some absorption somewhat, there's no real data on. This is just me like thinking about mechanism,
right? I guess as well, you know, one of the weird quirks of gym kit, especially the sort of gym kit where people sweat is, that it's polyester sort of fitted t-shirts, leggings things like that, that people are, then moving friction, which is going to liberate something. You're sweating that heat. There's water pores are open larger aperture for
Whatever it is to get in.
Exactly. So, I mean, I still like, we're not panicking. Yeah, you can go, you have to choose your battles, right? You have to choose your battles, I do think that, yeah, maybe some people can wear cotton athletic where there's not a ton of it out there like a has to be 100% natural fiber. So you mentioned, Bob bamboo, that would be a natural fiber
cotton bedding, as well. Stuff like
that bedding, as well. Exactly. If you're like, sweating in your bed and also just like you're breathing, like your face is
Right there every night. I mean, so if you can get like a hundred percent bamboo sheets, you're like really soft as well. So I mean that would be I mean again you can start to go down the rabbit hole, believe me, I've been there, but I think for most 99% of the people like focusing on like the major culprits will keep you sane.
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Not thinking or I can wear the places. I've got plastic in my life, who have switched all of my Tupperware out from plastic to Glass, why use glass water bottles are used, like an aqua true reverse osmosis thing. That's good. That goes into a glass carafe. And I'm using like like a Yeti called blah, blah blah. But the food that we eat, even the best quality steaks, they unless you're going to the farmers market and he's chopped it off the car and put it in wax paper. It's wrapped in plastic right now, I work with piedmontese.
Us and make amazing beef that my favorite beef in the world is the tastiest stuff.
Rides to me wrapped in plastic. So, like, what have you got any idea when it comes to packaging? Packaging of vegetables? You know, even the organic double washed spinach, that's in one of those sort of big tray, things with the plastic across the top and it's all around the sides. How much how big of a deal is
that? Yes, exactly. I've gone down that rabbit hole so I'm glad you brought it up. You know, when it comes to like meats and stuff. I mean exactly and less and even if you're like out hunting it, like you're gonna, you've got a lot of meat. You're going to store it in.
Freezer and you're going to vacuum seal it and it's going to be in a plastic vacuum-sealed bag, right? Like it's not it's unavoidable. The reality is, is that if you can the more the plastic breaks down over time. So time, oxygen, heat. These are all a factor in the breakdown of plastics to our food into our food, and also the chemicals associated with them. So, if you're, you know, just if the plastic is only
E on your meat, for a short period of time or it's in the freezer at least it's a little more
stable as opposed to. If you've got a bottle of Evian in Dubai, that's been transported via truck two or three or four different Journeys, and it's been hot, and it's been cool. Again, that's been hot, and then it's been cool again. Then finally gets into a fridge in your odds. Being in the fridge, it's
called Zach. When you go, secondly,
what about the rest of the supply chain?
Bingo, exactly. So I mean, this is the way I think about it and, you know, when it comes to like the vegetables and all that stuff, the stay the same,
It was I mean like I when I get my vegetables I walk I rinse them off because you do you can rinse off some of the stuff that's not quite absorbed but you know, don't, you know, want to put it in a plastic bag and store it in your refrigerator if you can. Like I just put like a paper towel down and put the vegetables on top of that. If you're, if you're getting like I by blueberries, they come in a plastic container like what are you going to do you rinse off the blueberries? You kind of hope for the best. It's not like the blueberries have been in that plastic container for years, right? Obviously
blueberries and enough of that long or else I'd be
dead, right? So so
so you have to have some peace of mind and realize, okay, we do live in a plastic world at the end of the day, you know, it does come down to the breakdowns of this plastic. And so, you know, the things that you want to avoid are like you said, the bottled water, the heat touching the plastic. You want to get a reverse osmosis filter. So reverse osmosis you mentioned. Awkward true. That's a great counter top, one room. Yeah, I have a lot of friends that use that because it's a countertop you could use, I'm actually in the process of getting an in home.
Like full system
using green field for that. No. No his dad makes one of the most advanced water in home watered and I didn't know that. Yeah, it's like actually absolutely like father, like son
biohacker one of us at the company. I can't remember to have to look at my phone, but the company that I was going with our, they store the water, the water stored in stainless steel instead of plastic just like jugs.
Oh, so you're getting it delivered. You're not getting any
more now. And what I mean is like like the so, the house.
Using the tubes and then like, you know, they have there's like the storage containers that are like part of the system, okay. I don't know exactly how
the remapping the whole house to have no plastic in the pipes.
Um, no, no, no. It's just that just the filtration, that's well, actually, I mean, in a way it's just that what's coming through my showers, what's going
to come to? The filtration is going to be at the close of the last
everland. Exactly? Right.
Understood understood. What Ben will be listening. So I'm sure he'll tell me whether although
well, the the one thing to consider with the fervor of
Osmosis filtration, is it does. So, the great thing about reverse osmosis is it filters out, not only microplastics, but it filters out. Nano Plastics. It filters out. Really, really, really tiny. Tiny particles, and chemicals, including Trace Elements, and
Minerals that you've only made. Once you have had, this is good. This is a good question. What is your favorite remineralization?
protocol presuming that you use some sort of Reverse Osmosis
System so that's what I that's what I was looking into and there are some systems that will remineralize the water after it's been filtrated so you don't have to
Think about it, be about it, or add something back, which is kind of annoying. However, you can add something back. Particularly, if you've already got a system in use and you haven't
seen those people, the most realistic solution that people will get, will be some sort of table, top type solution, Robin re-plumbing, their entire
house. So, there's a variety of drops that you can add to your water that are in like a glass container that will remineralize the, you're talking, like, magnesium, potassium, you know, lithium manganese just a lot of other Trace elements that are
better. Germany, Brown cattle.
Like to
know, um, well, I haven't gotten any of those, but there's also a mineral supplement you can take. And I do know of a good one from Pure encapsulations, it's called, it's called mineral 50 or pure 50. And there's a one with and without iron depending on, you know, a lot of men don't want Iron and it really is, it's essentially all the minerals that are filtered out of water, reverse osmosis and it's just one like tablet that you take a day.
Yeah, I mean, you know, I was a partner with aqua true. I think this
Maybe you can try to the people that are listening. Can maybe try NW 25 as a code. I'm not in commission but I was upon with aqua true for ages. They also make a doctor, I'm not sure. So a doctor is a carbon and there's two types of filter for your house. Again, just a standalone unit. That does it's called ideal living as the company. They also did this. I didn't realize you may have looked into this atomizers you know, you put essential oils into them.
The process that that goes through, also pushes a ton of stuff that you don't want into the atmosphere, Yankee Candles, and candles, and stuff like that. Also liberating a ton of stuff that you don't really want. I remember. Oh, geez of the channel. Will remember that. Where? We very, very first started this podcast in my house in New Castle. The I had a candle Obsession for a while, and the ceiling of this room had accumulated so much such
That it looked like it was moldy is a really nice house. Really nicely decorated room. And we got shit on the internet for six months, more more than six months, like, a full year before I had to pay decorators to come in just to paint the ceiling. So that people on the internet would shut up my point being I was, I went through like a candle a month or something and I was like, huh? That's on the seat that's in my lungs. Like not good,
right? Yeah. This is, this is, I'm glad you brought that up. So,
Obviously there's air filters. Like I had a high-quality HEPA filter, which is a great one that does filter out the microplastics. You know, vacuuming also can disturb and bring microplastics in the air, some vacuums have HEPA filters on them as well, you know, but but a lot of things to consider but you mentioned air quality and air pollution, and chemicals that are in it and that's another. So that so the other area is, you know, can you get rid of any of these chemicals, like BPA, how do you, how do you excrete?
Or some of the things, you know, some of the things that you're breathing in, right? So, that's the next
question. I actually, think, before that, before we get into how you get them out of you, can you just do a run-through of best tactics for avoidance? Like super simple. This is what we know. I know it's going to be imperfect. I know that everybody with health anxiety is just the heart rates, you know, 20% higher than it should be. What's the 80/20 on avoiding Plastics in consumption?
I do. I think there's imperfect
That's right, you're not going to avoid it 100%. But I think that I would say the top things to consider and try to implement in your life, would be one, get a high quality reverse osmosis filter. Whether it's countertop or whole house system. That's first and foremost, remember to avoid drinking as much as possible. Out of plastic bottles. Also cans, do are lined with plastic lining as well. So consider that as well. Number three, avoid Heat.
In plastic. So really like the to go coffee. Mugs is a big one. Bring bring your own, you know, mug like this here. Yeti I bring yetis to bring when I travel and I asked them to. Can you put my latte in this mug and they do
it. I just had an idea. That's I become addicted where you are, but I became addicted to Dutch Bros coffee and I kind of need to tell the internet about it. It's phenomenal. I wonder if there is a way, I was watching the, make it because when you go and go through the drive-through, you can actually see the process.
Of them going through it. A lot of the time when they make an iced coffee and iced latte, they're pouring it between almost. What looks like a cocktail years. Sheikha de stijl thing pouring it between that and putting it between your cup. I haven't done this yet but one of the things that I thought about because the cup is typically filled with the ice, then they pour the hot liquid over the ice and that's what cools it was like, huh? If I said, rather than you pouring it from the steel thing into the plastic could I just get you to do to steal things?
By side, put the ice in that one. Cool it down and then pop it into the plastic thing for me. Obviously the gold standard would be to take your own cup but if you'd say that you don't have that, I also have to assume that iced drinks are going to be better even if you get a splash of hot hitting the cup that you don't you can't get them to do some fancy cocktail trick with it's going to cool it down more quickly so it's not going to liberate for as long for us to a small
exactly. If you think about it, if you're getting a nice cup of fill in the blank,
you know that's plastic the beverage isn't in that cup for that long, right? So the breakdown it's like it's not really
as opposed to you waiting for 20 minutes for it to become a consumable
temperature. Yeah or as opposed to like bottled water or like you said, it's like how long has it been in there and heat it's been in how many trucks has it been on and warehouses? Is it, you know, gone through before it's been in that refrigerator at you think is cold. So you know and I do want to mention another thing with coffee, but I'll get back to the imperfect
avoidance. We've got
Reverse osmosis not drinking tap water, second up is avoiding bottled water. Third one is avoiding eating plastic which would include Tupperware. Reheating meals, meal prep companies, stuff like that. I'm going to
guess. Yes. Yeah, all that because that's, you know, they're putting a lot of stuff in plastic. Right? And then I did mention like, like, canned soup is really bad because it's in, it's in a can that's lined with BPA and the soup goes in hot it goes
In hot.
Oh, when they fill it.
Yeah, so there have been studies that have compared people that get canned soup to like soup made in glass and it increases like BP urinary BPA by 1000% which is insanely
High. Have you do you know what the inside of tetra packs are like the sort of more carton things. You know what I mean
by touch? I don't know what's in it, but I'll tell you this, and this is what I want is going to get back to your fucking BP. There's something called poly lactic acid that you can line. I
Can line cans with it. I know you can line to go coffee mugs like some, I know Blue Bottle Coffee lines. It with polylactic acid rather than like BPA plastic. So poly lactic acid why not
replace that's that's not liberated in the same way that's not that will impact
us it's or it's an organic it's not it's not plastic polylactic acid. It's like an organic compound. Okay yeah so I mean you'd have to make sure that you know with anything
Sometimes companies will mix a little plastic in there and you never really know, right? Like, that's
always the supply chain. If you a plastic, let alone your food, let's just
assume that everyone's like, yeah, credible and yeah, doing the right thing. Yeah, polylactic acid. I don't know why. I really like Starbucks and all these companies and cans, everything should be lined with it because it's, you know, it's healthier to
help me. Look, I'm gonna look into that for new, tonic? Okay. So what's what's next up? After this soup heating stuff? Topo, I mean, dear God, please
Just replace all of your type of way, with
glass. Exactly. And also your utensils like don't don't use spatulas that are made of plastic
what was what is
fine? Yeah. Would you know also Teflon like cans and stuff? Coating like you want to have you want to have stainless steel or you want to do cast iron or ceramic, right? Like you don't want things that are coded because like, you just never know. What's in that coating.
I saw a comparison image on Twitter.
Of one of those, the non-stick pans. But one of those that you've used for two and a half years, and it's got loads of scratches in it and that causes all hell to break loose and be liberated into the
food. Absolutely. I mean, think about the scratches like, that stuff is going somewhere. Like, where's it going, right? And you going in, you know, going into you. So that's another heat is a really big one and also microwave popcorn. So the inside of bags, the inside of the bags of microwave popcorn or lined with forever chemicals for
Chemicals are called that pee fast, because it takes our body, like, two to five years, to get rid of them, and they are carcinogens there. They're terrible. And so and they're heating it up, right? The popcorns heating up so popcorn, popcorn bags is another one, but I think, you know, in terms of that and then, you know, with respect to like the foods, obviously, like if you can like, shrimp eating whole sardines, anything like micro Plastics are in the digestive.
Of track of those food. So like limiting you just don't want to eat shrimp like every day,
what are? Mmm.
What are capsules double 00, capsules for supplements, what's not made of what are those, you know, like a capsule, like a
like magnesium stearate.
Like any type of creatine capsule or something where it's in a, it's capsulated, as opposed to just your tablet? Is that what it is? Is it Justin
typically? It's usually not plastic.
I was just looking at it and thinking I bet that someone somewhere has realized that we can make it. 50% cheaper if we use some sort of but it's typically going to be like a gelatin.
They usually a high quality supplement would be. Yeah, I haven't, I haven't seen the plastic ones but I don't, you know, I don't go around to
the well, that's the first place that I've identified. That doesn't have Plastics in so far, so I can breathe a sigh of relief around all of the tap tablets, I take every
day. I think if you're doing those things though, that's like the majority of trying to create outside then from the dryer, right? And then have a have a HEPA filter filter in your house like you like to you I mean you can use like a like there's a lot of different girls like high high-quality. Medical grade ones that are a little more expensive.
Civ, which are great. But for people that are just like, like, say they live in a condo or like they have a small flat or something even getting like a Honeywell HEPA filter like for each room, they're really not that expensive. And they do filter out a lot of particulate matter that you're, you know, breathing in including microplastics. So, I mean, that's a pretty, I think feasible option for
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Modern wisdom, a check out. Okay, so if we've got, that's how to avoid them, this is where they come from. How possible is it for our bodies to actually get rid of them? What are the ways that we can speed this up? Actually, first question, is it possible to test? Can I go and work out? How many, how many micro Plastics are in my
body? That's a good question. So I've had people emailing me about test their developing for measuring microplastics in circulation. You have to remember once it gets into circulation like that's when it's going to other organs.
Right. I haven't seen any validated test on actual microplastics yet, but there are tests on the chemicals associated with them. So like BPA phthalates forever, chemicals. And the test that I use is from vibrant Wellness. They have a really. Yeah, they have a really great toxin Panel test, little talks. Yeah. And so they do everything like all those chemicals and others. They do like mycotoxins, they do heavy metals. And you know I don't have any affiliation with them but I
They're just if they've got a great
time on my, my doctor Gabrielle line is the same one that her team suggested and it came back and everything was fucking red. So yeah, I can vouch for the fact that it's accurate,
right? So that would be you know, the testing wise. Now again with microplastics I think we're going to start to see a lot of tests come out. Now that this is
Brian Johnson is trying to develop one. He was tweeting about it recently. I mean, he's tweeting about a lot of things at the moment, but yeah, it was tweeting about some microplastics test.
Saying, yeah, there's there's a
variety of companies and I'm sure vibrant. Wellness is probably going to add that to their list as
well, okay? So that's how we find out.
How can I get rid of them? Right to many microplastics in my buddy, how do I get rid of
them? Yeah, so microplastics we kind of talked about a little bit getting rid of them and that really the main source is excretion through feces and that happens with dietary fiber. So if you are eating a lot of fruits and vegetables that does increase, the chances that micro Plastics are going to move their way out through
feces, is that only microplastics that you're consuming along with it? Or is it able to pull microplastics deep and sort of detoxify them from your
body?
I think it's I think it's in general to be honest because if you think about like fiber, what does it do? It moves stuff that your body doesn't necessarily have to be something that you just ate, right? Like it could be something that you had hours before. So if you're getting like fiber daily fiber, right, like thinking about getting your total daily fiber. I think that's something that is important because it's moving, it's moving it out of your body so you can absorb it through both ways, like the the ways of just moving it through. But also in, you know, with
Type of fiber that's found in things like, you know, berries and apples. So these are pectins like inulin. All this. All this type of fermentable fiber green, bananas resistant starch, like that stuff makes viscous gel-like substance in your gut which encapsulates microplastics that you're not absorbing them. So really, I think it's just like, more important to focus on the daily fiber, intake versus like with a meal.
So is that the biggest, mover daily fiber intake? Do you
think I do? And this is all animal data. Like there's this is all new. There's no
Real human data yet on that area in terms of like excreting it through feces and absorption intestinal absorption, but I do think like, it's it makes sense like why wouldn't it translate, right? So that's something that I think is important. Oh, the other thing this just came out, this is interesting. Also animal data. So forever. Chemicals, I mentioned forever. Chemicals, those take two to five years to excrete to get rid of. I say, excrete to detoxify. Get out of your body. They stay in your body forever. That's why they're called Forever.
Chemicals, unlike bisphenol a, which is, it has its in your out, in your body for like up to 45 hours. You know, any from two to five hours, this is really kind of daily excretion and it's excreted through urine, but there are studies showing that the they're called beta glucans, and they're in oats, and they're in mushrooms. But the study used oats, the beta glucans, which is, by the way, a fermentable type of fiber. They were, they actually caused.
Excretion of the forever. Chemicals, P fast and animals, which is something that doesn't happen. So they increase the excretion through its this whole mechanism that affects like your your your liver or your bile acid and liver and cholesterol. And while this like fancy stuff that, you know, might be confusing to explain but essentially that's been shown to increase the excretion of forever chemicals. So I've actually been adding a lot of oats. In fact, I had some oatmeal this morning because I'm like, oh my God.
This is an incredible, like, the reason why I also think it's happening in humans is because there was a human study, not with oats but it was, it's a drug that's used to lower cholesterol and it does the exact same thing that oats the beta, the beta glucans and Oates do it was shown to clear forever, chemicals and people. Well some like oh okay. Add the Dots here.
What about Sana?
Sana. So sauna. So I'm talking about excreting things through urine or feces, right? So bisphenol-a
And a lot of these plastic chemicals, the primary root of excretion is through urine and there is a way I think that we can excrete them. Sauna your excreting mostly is through sweat and there are a lot of toxins that were exposed to that, we do excrete through sweat. A lot of those are heavy metals. So for example, cadmium and aluminum. So aluminum's, associated with Alzheimer's disease, they're more readily excreted through sweat than through urine. And so when you get in the sauna, you really you
Can you can excrete a little bit of BPA. It does, it does come out through sweat as well. However, the majority of excretion chemicals that are being excreted, through, sweat are things like some heavy metals like that. So that is important for excretion of a lot of, you know, compounds that are detrimental to health. But when it comes to BPA, for example, or phthalates. So the way, so these compounds are there fat soluble and in order for us to get rid of them, we have to make them water.
And there's an enzyme that does that and that enzyme is activated by a system in our body called the Nrf2 system. It's a system that's a major transcription factor that basically turns on a lot of jeans, turns off, a lot of jeans. So what it does is it activates something called The Phase 2, detoxification enzymes, these detox. A lot of harmful compounds in our body. The major dietary, activator of this.
Mm is a compound called sulforaphane, which is something that you can produce. When you eat cruciferous vegetables, like broccoli, broccoli is a good source. Actually, the younger plant broccoli Sprouts have 100 times more of the precursor to make sulfur faint called glucoraphanin. So you basically the sulforaphane compound is made when the plant is like broken. So when you bite it,
Chew it, right? That's when you start to make the sulforaphane. So, broccoli Sprouts have a really, really high concentration of that precursor. There have been a variety of studies that have looked at sulfur Fane and giving it to humans. And it activating this system and causing the excretion of harmful compounds that we breathe in. So there have been studies in China. Where air pollutions terrible and people are breathing in, for example, Benzene. Okay, Benzene is a known carcinogen. It's also in addition to air pollution, its found in
in cigarette smoke, any plant burning material fires, right? So this is very relevant. People like in Southern California and Los Angeles, where there's a lot of wildfires in the air. Quality is very bad. There's Benzene in the Air Canada percentage and so there have been studies in China. More than one studies showing that consuming sulfur Fain about, it's like 40 about 40 micro moles of sulfur. Fain causes the excretion of benzene to increase within 24 hours by 60%. So this is really
Baked, you can't supplement sulforaphane, you
can and I do supplement with it. So I take a supplement called AB McCall. And that supplement has been used in a lot of different clinical studies because it's very, it's they've got a very reliable source of glucoraphanin and the and the enzyme myrosinase is very unstable. It's sensitive to heat. So if you heat broccoli up really hot, you're actually like degrading a lot of the sulforaphane that you're going to
take someone's eating. Broccoli role would be optimal.
Optimal or just lightly lightly cooked like in like lightly cooked.
So this company has been very delicate with how they
say. Yeah, there they they've got. So what? I take two of their advanced advanced tab McCall, which has about gosh, it's like 68 micromoles or something / / tablet. And so it only so actually taking one tablet of that was equivalent to the study on Benzene excretion. So I take two tablets a day and the reason I do that is because I also
Not increase glutathione, which is a antioxidant, a very powerful antioxidant in our body. There been clinical studies showing that people taking sulforaphane, increase their glutathione levels in their plasma and also in their brain. So, in the brain, I mean, it's hugely important for cognitive function for brain aging, everything like that. So, I take anywhere between two to four, have my calls a day because that's and by the way, I have no affiliation with them. They're there stabilization.
Process is really great. It's in a tablet form versus like a capsule. So capsules are cheaper to make but they retain water and water degrades them, Iris, myrosinase enzyme
Solana. Seeing through this Minefield is basically impossible, isn't
it? There's a lot to consider but when it comes back to the sulforaphane and BPA, there's not direct evidence, human evidence that it's causing the excretion. I think it's doing it because one, there's an animal studies showing that if you give animals sulfur Fane, and
Have a toxic level of BPA, it doesn't induce talk to toxicity to sulfur faint. Activates these very enzymes that cause BPA to become water soluble and excreted, that's known three. We have all this this you know, data human clinical data showing that sulforaphane causes the excretion of other harmful compounds that also have to be converted to be water soluble like Benzene and acrolein for example. So I think there's a lot of evidence
It's suggesting that sulforaphane would help with excretion of BPA
you touched on something that I don't know whether you've got any advice or whether you'd feel comfortable, but a lot of people will have been directly impacted by the fires in LA or indirectly just by its happened around them. They've been more stressed and they've been breathing in this air which presumably is still probably going to be in the local ecology. Is there anything? How worried do you think that people should be about what's been liberated into the if you were someone that's been worried? Is there a particular protocol or some things that you would?
Consider over the next few weeks and months to try and just help yourself get back to a good place of Health. I
do. And, you know, I have several friends that have been impacted by the LA fires and I have kind of talked to them about some of the stuff. So first I've, you know, avoiding going outside or wearing a mask if you're like there in the thick of it, right when it's like really, really bad air quality but having a HEPA filter inside one and two, the
Sulforaphane. So, I've now told several friends that they should be taking avma call again, I don't have any affiliation with them. They just, there's multiple clinical studies using their formulation a very reliable. And so, you know, taking anywhere between two to four a day to increase the excretion of all. A lot of these harmful compounds that are in the air. Now, that's not going to cause you like the microplastics that you're breathing in. You're not going to sulforaphane isn't going.
Help with that. It's going to help with the chemical aspects of it. The microplastics themselves. Like his Plastics are burning and lots of stuff, particulate matters in the air. That's where you get the HEPA filters. That's important to help with the breathing in that air, right?
So I hope that we haven't caused too much health anxiety for people with that. I'm aware that there's a number of vectors everybody can get worried about how much is my God. I got them not even the food. I need to be worried about it. Why he dropped in? And I had this story, the funny story from a friend that was telling me about he goes to a farmer.
Market. And he wants to get raw milk in the raw milk in glass bottles and it's got a cap on it, you know, it's there's no point. Is there any plastic anywhere near it? And he asked the farmer about how they get the milk from the cows. There's an automatic pumping machine, which runs it through plastic pipes, he's like that's warm milk. Going through a plastic pipe. Even the most psychedelic Progressive farmers market in the world where you think, you know, this is basically you might as well have sort of pump the cow into a steel bucket and pour it into this, it's like, yeah, some plastic pipes were in
I can add to that story, that's that's going to freak you out even more. So you know so I was worried enough we're talking about forever chemicals right? And how humans don't excrete them for like years. Well it turns out these forever chemicals are because they're in our water source, right again Wastewater plants aren't treating for them so they're concentrating in things like sludge that's used on a lot of non organic farms, but the non organic farms are all very close proximity to organic farms. What's going on gonna be fun?
Well, I just mean they're not not not organic right there. Oh right. Okay, so it's organic farms are not technically supposed to use sludge, right? So which includes like Wastewater
as far as either Wastewater in the sludge knows that this is the
boundary exactly gets into the soil and Alicia's here, right? And so, so it's actually contaminate a lot of like Organic Farms as well. And there was a consumer report study a couple of years ago that went and sampled a lot of dairy.
Three Products off of shelves like grass grass milk, you know, the organic grass smell can just a lot of different varieties of milk. Why were they targeting milk? Well, it turns out forever chemicals, cows do excrete them. Unlike humans, cows excrete them through their milk. So, when you are eating yogurt or milk, or cheese butter, I mean, these are all things where you're like,
You have to consider are there forever chemicals in my dairy product? Because this Consumer Report found that lots of products, including the organic ones, had much much higher levels of P? Fasts then are considered
safe. Obviously, this is your son of one of your many, new pet research obsessions, how big of a deal across the entire repertoire of things that people need to be worried about?
How highly do you rank the Plastics, microplastics? Endocrine disruptors?
I do. I do rank them. Highly, I think the highest would be, you know, exercising, consistently, you know, 55 days a week, not being overweight obese, trying to trying to eat a more Whole Foods diet, but that includes like it's up there after after those things because I do think there's Insidious damage. That's happening. We are accumulating.
Relating them in our organs. We're starting to now unpack that this is actually affecting human health. And there are a few high-level things that we can do to minimize our exposure that we discussed focusing on those few high-level things. The the water filters, you know, trying to not heat, the plastic trying to like minimize the single-use Plastics that you're using, is not going to be, you know, 100%, but minimize as much as you can, you're doing a lot if you can do that, right? I do think that like you don't want to become a manic.
In about it because chronic stress is bad for you. So so that's like you have to kind of like draw the line and live your life. Like I've kind of done that myself or it's like okay like I'm not I'm it's imperfect but I'm going to do what I can and I know that that's going to have a good impact especially if I'm exercising and I'm eating healthy and I'm trying to do all the other things that are like the most important getting my micronutrients. So I like doing those things you know at the end of the day it's going to be okay,
okay? You said you would doing some research into Waltrip
Processed foods as well. I been learning about this grass, gra s loophole. Thing is this the pebble at the top of the Avalanche? That's sort of wreck the amount of American food system, is that, why does a big issue?
No, sweat, sir, good. I know it can be confusing. So so you're talking about generally recognized as safe grass and that's you mentioned loophole but let's take a step back.
Before the loophole there was just grass. There was the generally recognized as safe and this has been around since like the early 1900s and it's essentially thing things can go into the food. Our food supply that are generally recognized as safe. So it was meant to be, you know, for things like vinegar or salt, right? Like not these chemicals that we have to have a lot of testing and FDA has to. Look at all this testing. Well generally recognized as safe back, then was something you did have
submit to the FDA for review and then FDA would look over whatever data you gave them. If you're a manufacturing company and they say, okay, it looks like it's safe. The loophole it came about, and I think it was like the late 1990s, like 1997, and that was like that basically said, okay? You manufacturers, no longer have to submit anything to the FDA for review. They can just review it internally and decide whether or not it's safe.
So it kind of gave and there's a lot of controversy over this. There's a lot of, you know, you give a lot of freedom to manufacturers who obviously have a conflict of interest because they want to sell their products and they can kind of decide whether or not something is generally recognized as safe with respect to the the ultra-processed foods in general, you know, there's processed foods and then there's ultra-processed Foods, right? Like, what what's the difference so processed?
Foods. Typically like this is minimal processing, this is something like making oats something where you want to increase the bioavailability of Bio availability of nutrients which you know oats increases the bioavailability of some of the minerals and stuff or chopping and freezing. Fruits and vegetables like frozen fruits and vegetables that you can buy in the
free food, has some form of processing in it, unless you're eating it actually Roar from the
ground. Exactly. So it's very minimal, right? The the ultra processing
Sir process foods or UPF says, they're sometimes you'll see them called UPS. These are foods that have a lot of steps of processing and typically the purpose of these Foods is convenience. It's taste, improving, taste, improving texture. And, you know, flavor, improving appearance colors. Shelve lot of shelf life. Exactly. So so, so what ends up happening is these types of foods end up having a
A lot of calories there, a lot of added sugar, they have a lot of chemicals that may make it taste really good texture, really good. They'll have additives, that will extend the shelf-life, and they'll have a lot of colors so you can find them in Kandi's cereals. You know, a lot of junk food cookies, chips crackers. Already flavored yogurts protein bars. I mean, there's a lot of there's a lot of package types of food.
Like this is, you know, you fast foods already prepared meals that, you buy long list of ingredients, you know, there's over 10,000 chemicals, that's in our food system and United States, 10,000 chemicals that are in our foods. Like, that's a lot of chemicals, they're not all coming in through grass. I mean, these are chemicals, like, a lot of the, for example, the the food coloring. So, you mentioned earlier and the podcast red number three, red, number 40, yellow, number five, number six, blue number one, like these food colorings
have been around for a long time in our foods and just recently. Now the FDA has banned red number three from our Foods in the United States because it's a carcinogen so known carcinogen. And you know, this is, I think they have like two years or so to actually manufactures have two years to get it off the shelves. So until like 20:27 or something like that, but, you know, these food colorings are not only known carcinogens, they also known mutagens. So those are things that
Which DNA, it's a precursor for something to become a carcinogen. They also there's a lot of human data that it affects the brain, these colors affect the brain, their cause and exacerbate hyperactivity impulse control. So, I'm in a
robust, the evidence on this, I would say
there's varying, it appears a lot of the studies were done in Children and adolescents and there's lots of data out there. Oftentimes, the randomized, controlled trials that are done
Give all of the colors so it's not just like one but they give all of the colors and children seem to have varying sensitivities to them. So there's individual variation but it's pretty robust that a large subset of Children and adolescents are affected by these. And if you think about by these colors that are in all the foods that are targeted to Children and adolescents a
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So we made a capsule version of new tonic and we got rid of the caffeine in the Athenian. We added in some bacopa money area and ginkgo biloba and I realized I didn't realize this but colored capsules were around in the 90s. It's like huh capsules. The most boring thing in the world what can we do to make them a little bit more visually exciting, turn them into sort of a marketing material. Also create a little bit of an expectation effect in there as well. Why don't we use co-occur?
Giuls, I'll be great. So well pills, red pill we make a red pill. People going to think the jokes right themselves Matrix. We did this Matrix theme and with that on the launch shoot and Harry the guy that runs the Ops for new tonic came up. And he's like, make got some good news and I got some bad news about about the capsules. It's like, what's up? They look great. It's like yeah, the colored with red 40. Now as I write, you're telling me that the productivity Focus product that we've tried to design
Has something that's been linked to ADHD in children in. It's literally encased in ADHD causing color. Yeah, he's a butt. But we've got these vegan capsules. Okay, it's interesting, I'm ever like you get some out, psyche, that's brown, that's brown. That's brown color. What we have here on said, is this beautiful, sort of bright? Red think is dreadfully turns things, bright red. So we had to get custom beetroot colored capsules. That was the way that we got around because I was
Prepare to do the brown one. I wasn't prepared to do the red 41, so we ended up having to get. We've got, I'd like some absurd number of empty beetroot colored capsules waiting to be filled for the next, however, long that we keep on selling these things. But that was what we do, who we had to jump through, in order to be able to sort of skirt around, trying to avoid Red Foley, even in just the coloring of a capsule. It's crazy
precisely. I mean, there are ways around it right, like, beetroot, spinach to America, like these can color things and
You can find a lot of healthier quote-unquote healthier this will processed foods when you talk about that get more into that in a minute. But you know there are at least you're not having chemicals that are known carcinogens that are known to disrupt cognitive function to be, you know, to exacerbate and play a role in impulsive control, impulse control and impulsivity and like not being able to focus and pay attention,
right? Trans fats were in the to and they
this is incredible. This incredible because trans fats were actually added
Through the original grass, General director, generally recognized as safe. They were, they were added and I like the early 1900's is something like 1911. They were added to our food supply. And, you know, remember trans fats, there was a big push for trans fats, you know, dating. I mean, certainly back into like, the 1950s was like, when it really starts to become sort of popular, but even before that, they were added to our food supply because they were thought to be the quote unquote healthier alternative because
Didn't raise? They would, they were, they weren't saturated fat and therefore didn't raise LDL cholesterol, okay? But the problem is, is that so trans fats, they all have the, their fatty acid chains that have double bonds between the carbons. Okay, saturated fat doesn't have anybody, double bonds and this is really important because it changes the structure of the fat one. It's incorporated into ourselves. So we eat fat and it's broken.
Indented fatty acids, these fatty acids get taken up into new cells, that we make in our body, all of our cells that were making that are new red blood cells neurons. The cells that are lining, our blood vessels in Our arteries, they're into theal cells
The reason this is important is because fatty acids that are taken up into those cells are making up the membrane. Okay? So a cell, if you think about like a cell has a circle, has this membrane in the membrane is like movable, it's flexible. So, and you want that to be flexible because that's how we transport nutrients in the cell. There's Transporters, there's receptors that bind to hormones. They bind to neurotransmitters, the cell needs to be flexible for those things to happen interview. Correct. It affects the function of the cell.
So when you have trans fats, which so saturated fat is like a single Bond, same with unsaturated fat single Bond, it's bendable it's bendable, it's like able to bend and move right? Trans fats have these double bonds and make it really stiff like they, it doesn't move. It's a very stiff structure. So when they get incorporated into our cell, membranes it, stiffens ourselves. It totally changes like the flexibility of it, and when that happens in the, the endothelial cells,
That line our blood vessels and arteries, it causes them become stiff. So our blood vessels can't dial 8 as well like vasodilation, right? It causes cardiovascular disease, that affects hypertension. It's hugely hugely bad for the heart and, you know, this is something that it took so the FDA. I think it was like, in 2006, they started to go. Hmm, maybe not so good. And finally, in 2015, we're going, okay? We're going to take this out, this is
No longer allowed in the food supply, you know, but we got to give we got to give manufacturers some time to get it off the shelves. So finally in 2018 it was off the shelves, we're talking 100 years over 100 years that this stuff was in our food supply causes cardiovascular disease. It didn't it doesn't take that much time to figure out. Yes. Cardiovascular disease takes decades to develop but does it take ten decades to figure that out? No, you know. So that was like,
Trans fats is like, the, the golden example of, you know, how things get into the food. I thought to be safe. And it takes how many decades before we realize. Oh, they're actually responsible for a lot of deaths.
While did that was still in food in
2017? It. Yeah, it is, it is, and, you know, the the trans fats, you know, thankfully they're out of our food now, but there's other chemicals Riley. I mentioned as 10,000 chemicals in Foods. So the ultra-processed foods
Another one that's really a big one is nitrites. So nitrites are in
nitrates.
Okay, glad you mentioned that, let's discuss
so bright, brilliant
nitrites are found in processed Meats, right? So they're a preservative they're found in bacon and you know, ham, lunch meats, hot dogs, like things like that, right? They can be converted. You know, when we digest them and they can be converted in our gut to nitrosamine, 's and these are cars
Engines. And this is why processed Meats has been classified sort of, as a carcinogen, because there's, there's like a bacon with. Yeah. Especially when you're cooking it. I like a high temperature, you can convert it to the nitrous amines as well. So nitrites baking with nitrites can be unhealthy because
of the very few. Bacon's got nitrites in it.
Well there's a lot of labels out there on bacon. That says it's uncured so cure that usually cure it with
nitrites, Okay? So uncute
Bacon would be nitrate-free.
Well, the so here's the question and it comes back to nitrates. Oftentimes the
bacon is the BPA BPS thing all over again.
Not necessarily not necessarily. I think there's a silver lining the nitrates you know our something that's found in plants there in vegetables there in Green's there you know all over in nature. They can also be converted into nitrites and then ultimately
SI means however vitamin C prevents the conversion. So vitamin C is also found in plants a package together. So that's why when you eat, you know, a lot of plants or like beets have a lot of nitrates, you know, beet Beet Root juice, extract is high in nitrates but it's also high in vitamin C. And when you have the vitamin C there it converts the nitrates into nitric
oxide. So if I have a Baraka while I have my bacon,
exactly a lot of vitamin C.
Yeah, while you're taking your bacon ass. So the conversion it basically shifts. It towards nitric oxide which is actually good for your blood vessels. It's a vasodilator right. There are a lot of Bacon's that will say, say no nitrites but they'll have like, celery powder. I don't know how much vitamin C is in celery powder extract. My I would assume not that much, but make sure you're like, eating some pomegranate with your bacon or something, kind vitamin C, okay? That helps the conversion. Okay, there's yeah. What about the
Concerns with added sugar.
Exactly. Yeah. So we talked about this, a lot of chemicals in foods and you know, there's its 10,000 chemicals. So you can figure out how many of those may be detrimental to health, I would say, one of the biggest problem with ultra-processed Foods is the added sugar. And when we say added sugar, we mean not sugar. Like if you if you're eating an apple, right, it's got like natural sugar in that. That's bound to a fiber Matrix. We're talking about adding table sugar.
Like sucrose glucose and fructose, 50 percent mixture of each into it foods, have tons and tons of added sugar processed, ultra-processed foods have tons, and tons of added sugar. And that's part of the hyper palatability of them, right? It's it. What what's make them taste? Good lot. There's a lot of Downstream problems with the added sugar right on the brain on overeating. So there was actually a really good study that was published a couple years ago out of the NIH from Kevin Hall.
Lab. And he took the same group of people and gave them either an ultra-processed Foods, diet or a Whole Foods diet and these diet, he gave the same, same group the same diet. So like the same people had each diet with a washout period and then they measured a bunch of things, right? So you're not looking at a lot of individual variability here, right? It's called a crossover trial design. So he gave these. So what happened? So what happened is these, two two groups so the Whole Foods versus the ultra process, right?
Same number of calories in the food, same number of same amount of sodium, same amount of energy density. There were not similar amounts of added sugar. So the ultra-processed foods had like, 50 percent more added sugar. Fiber was the same but only because they gave the odd Ultra process food group drinks with like Metamucil or something, right? Like they had to give them fiber because essentially processed foods, have no fiber, right? And then protein
Is mostly similar. There was a little bit more in the Whole Foods Group than the ultra-processed Foods Group. But the study basically gave these people like, again, equivalent amounts of, like, calories and stuff. And so, the total sugars were the same, so the fruits and stuff had sugar. But it was the added sugar that was different, right? He gave these people, the these meals that they came into like a metabolic Ward to eat, you know? And they and they were basically given 60 minutes to eat their meal so they can eat as much as they want it or as little as they wanted.
So they didn't like make them eat a certain amount. The point was to see if they were going to over-consume overeat, right? Turns out when they were eating the ultra-processed foods people on average eight, 500 calories, more than eating the Whole Foods diet. So this was 500 calories more per per week. And so they ended up gaining two pounds more on what that they actually.
Gained two pounds, if they're reading ultra-processed foods and they lost two pounds. If they were eating Whole Foods and this was Zero from their baseline, from their Baseline. Yeah. And this was for the two-week that the trial happened. So if you think about that's a pound per week, they were gaining. That's four pounds a month. So 4 times, 12 is 48, that's 48 pounds of
beer. It couldn't have been 500 calories a week. If they gained
apart before it was 500 calories for two weeks.
Yes. Yeah, that's the also copyright 500
calories per meal. Sorry, yes, they were eating 500 calories, more per meal.
Yes. But they were gaining two pounds, more per two weeks or one pound per
week. Yeah. So that 3,500 Surplus per week. Yes. It was 5:00 Saturday
because it was 500 per meal. Yeah, right. So, so there were eating, you know, overeating in the question is, why were they over eating right? And there's probably a lot of reasons for that, you know, one is, they weren't having, they weren't being satiated, so rifai, added sugar, basically disrupts hormones, it disrupts the hormones that are involved in satiation. Like leptin, ghrelin is a hunger hormone, so
Like, those things were being disrupted in those individuals and it, you know, the question is, is like if you're eating a refined sugar diet, if you're eating a lot of ultra-processed foods, you're probably eating more of the foods, right? Why is that? Well, you're not being satiated 412, even though there was less protein in the ultra-processed foods, it seemed as though people were eating more almost to get their protein
needs. Oh, that's so
interesting. Yeah, have you heard of the
Protein. Leverage hypothesis know it was Stephen Simpson Simpson. I think was the one of the main scientists involved in this hypothesis. And essentially what it is is that your body like needs a certain amount of protein per day to like, maintain physiological functions and so, so he hypothesized that no matter what, if you're eating foods that were low in protein, you're going to overeat because you had to, like maintain this amount of protein that your body really needs, right?
And so him and some of his colleagues have done some randomized, controlled trials, sort of proving this hypothesis where it's like you can give people lower protein same you know, everything else. But they will over-consume if they have the lower protein, just to kind of like, get up to that protein need. So that's another possibility again. If you're eating a lot of ultra-processed foods, they're low in protein. Protein is satiating for one, right? That's also something to consider, but it does seem as though, like, there's like, it's interesting,
There might be this protein, leverage hypothesis, that might be partly explaining some of this as well because it's like, your body is wanting to meet the protein needs for just maintaining a lot of different physiological functions that require protein.
How much good research is being done? That study sounds pretty impressive. But is primarily the mechanism that I think most people come to agree on when it comes to ultra-processed Foods. Hyper palatable, calorie-dense easier to eat more and
/ B tends to be more calorific. So it's easier to gain weight but multiple different ways that it's easier to gain weight when it comes to the ultra-processed foods. What's in them, how they affect us outside of the palatability and the calorie density? What else is going on? That seems to be evidence based that something that we should be concerned
about. Yeah, well, I think that part of it, part of it is that people are consuming more of that of it because they're not satiated right there.
It's disrupting the hormones which I mentioned. So that is the one thing to consider the
biggest mover in all of
this for weight gain. I would say it is because like weight gain really is comes down to like eating eating more calories and right calories in calories out makes makes a big difference but there's other factors at play here that I think really come down to the added sugar, right? So added sugar affects so many different things in the body. Everything from
You know, hormone production to cognition. So, hormones testosterone, I know you're interested in testosterone, there is a pretty classic study that was done, that showed that men and this was a huge age range. And, you know, we're talking young men that were like, 17 all the way up to like, older adults. So young adults, middle-aged adults older adults, if they consumed 75 grams of added sugar, so that would be like a medium-sized donut and the coke, okay, not out of this.
What like people do that all
the time, how many five drums sounds like so much but when you put it in terms of a donut and a
coke that's it, it's not right. There's there's a lot of Americans eating a standard, American diet and eating donuts with Coke or doughnuts with coffee and a bunch of added sugar in your coffee, right? So it actually is something that I would say is pretty practical in terms of what people are consuming, and we can actually talk about what people are consuming in terms of added sugar. But 75 grams of added sugar, and this caused a 25.
Sent decrease in their circulating testosterone within a two-hour range so it's obviously the transient but nonetheless 25% less. That's
significant chipping away at that grazing throughout the day.
Yeah, exactly. Imagine if people are eating, I mean if their whole diet is nothing but ultra-processed Foods, right? So you're talking, you know, that study with Kevin Hall, the actually calculated how much it cost to have the Whole Foods diet versus the ultra processed food diet and it was
forty five dollars more a week for the ultra. Sorry, the Whole Foods diet. So that's significant adds up over like a month, right? So we're talking about $180. A month, too expensive to be healthy for a lot of people that makes a difference. And so, it's like economically. Your people are economically incentivised to eat ultra-processed Foods because they're cheaper.
There's also, this is Callie means is whole thing and Donnie Harry's as well about whatever the food.
Stump system is
called. Oh right
snap? Yes, it's not that the sorts of foods that tend to be available on Snap, right? Trying to eat in a more healthy manner on that is very difficult. Alright. More difficult. So what you mentioned are about what are Americans eating, typically what, what are they putting in their bodies?
I mean, it's ultra-processed Foods. So, so the refined sugar or I'm calling a refined sugars really
Added sugar also, it's kind of interchangeably but you know, ultimately people are eating 13 percent of their daily. Caloric intake is coming from added sugar. That's a lot of 2000 calorie a day. If you just consider that like on average, that's a lot of coming from sugar. In fact, guidelines. So the the guidelines for like the strictest guidelines suggest? No more than 5% of your total daily calorie intake coming from added sugar. So that would be like
No more than 25 grams a day. Five percent people are eating 13 percent of their total calorie intake from added sugar. So added sugar is also affecting. Probably what's happening also is there's there's a there's a mechanism that's hyper palatable, a taste good. You know people want things that taste good but there's an addictive aspect there as well and that's that's been shown in certainly a lot of animal studies but also some human data as well. So there's been studies showing that if people eat
Eat added sugar. It activates dopamine reward Pathways in the brain and the striatum more than like eating fat, for example. So there was a study that compared fat versus added sugar. And so, it's activating these, dopamine reward Pathways animal, Studies have found that it's activating. Dopamine reward, Pathways much like addictive, drugs do, but to a much milder degree of course. So what I'm what I'm saying is that you can have addictive drugs, like cocaine, methamphetamine nicotine will
Will activate these. Dopamine reward Pathways and parts of the brain sugar activates them to to a much milder degree of course. But you know, an animal studies, they'll keep going back for the sugar like this addictive thing right now. Again you got to take the animal studies, the grain of salt because we are not rodents, but there is human evidence that these pathways are being activated in our brain with added sugar. And there's also evidence that if you look at people that are obese, you know, the obesogenic diet is largely consist of a lot of added sugar.
GE. Well, people that are obese have a lower density of dopamine to receptors D2 receptors, really indicative something called tolerance. So, what happens if you keep activating the dopamine reward pathway is that your body as a adaptive response to feedback to it goes by joints, I don't need so many dopamine receptor because I had a lot of that signal coming in, right? But what ends up happening, is when you have fewer of those receptors, then the little bit of dopamine that you have, you're not feeling it as much, it's you need more.
And more. Right? And so, you know, you kind of Connect the Dots here and I would say, certainly we need more evidence in the human Arena on the you know, potential addictive, properties of added sugar. However what we do have is a lot of animal evidence and you know some human evidence and I think it really indicates that there is it's affecting reward Pathways it's affecting our dopamine system and that's you know
unhealthy how
Jesseman of the links to cancer when it comes to ultra-processed foods and
sugar. I, you know, there's a lot of ways to get there. So I'll give you know, obviously, when you, when you talk to a scientist, like the, the most robust evidence is, what we need a randomized control trial. We need to prove causation right while you're never going to get that because it takes decades for cancer to, you know, rear its ugly head and that's like too expensive trial but the evidence that we do have, you know, for
One people that are obese, tend to eat more added sugar. I mean, that's a fact, the obese. People are eating at a
trigger as a propulsion. Yes. Yeah. Because they'll eat more of
everything they're eating. They're eating more processed ultra-processed foods which are higher and added sugar. Don't have a fiber Matrix, you know, the way sugar is metabolized when you're when it's packaged in with fruit is very different than added sugar in ultra-processed foods which have
Has no fiber Matrix and so what happens when it has a fiber Matrix is its slows the metabolism of it. It really slows it down. It's not this big bolus for one your gut isn't seeing a big bolus of it, which causes you know, it actually causes intestinal permeability and that causes inflammation inflammatory molecules to leach into your bloodstream. Inflammation is a major driver of Aging cancer causes damage to DNA so all
Those things happen, right? And they've been studies that have shown that men, young men that consumed the 20 ounces of sugar-sweetened Beverage a day for three weeks. Okay, this is a healthy young men. They're consuming like like a big like Coke, write something like that. After three weeks there. Inflammatory bark biomarkers. Go up like a hundred percent like 100%. So that's causing inflammation and healthy. Just healthy young men. Again, inflammation.
In is something that is involved in driving cancer. We know that obesity is very intimately linked to cancers. There's like 13 different cancers that obesity is known to play a role in. There's just a lot of evidence that lifestyle factors like eating ultra-processed foods, like being overweight obese. Like these are factors that can dramatically reduce cancer incidents. If they are, you know, reduced if you reduce your ultra-processed Foods, if you were reduce your added,
Sure, and lose weight, like, these are things that are that are known. So I do think that it's pretty, pretty strong link. And again, it's multiple ways that it's happening. It's not just like, you know, there's there through the Obesity right mechanism, but it's also causing, you know, there's the insulin sensitivity and insulin production and just all sorts of things that are that are at play here. I think it's important to separate out the Obesity side from what else is going on because
Lots of people that listen to the podcast, will probably have a good indication of what was my body weight, and I probably go to the gym and I do all the rest of the stuff. What else is happening? How else can I motivate myself to pick the healthier option? Even if I know that my waistline isn't going to be the determining factor for this? I'm not be City. Isn't that much of a risk for me? So what is it? That could be happening. So I think it's interesting to sort of break it apart like that, I guess another area that I'm particularly interested in his brain health and energy.
Levels. When it comes to the impact of the ultra-processed foods, the added sugar stuff like that.
And that's probably one of the biggest areas that it also has an impact on, you know. So if you're, if you're eating a lot of added sugar, then you know, you can have higher than you can basically be on the high end of the normal range for blood glucose levels. So, you're within the normal range, but on the higher end, right? So you're not diabetic so you might think, oh, I don't have diabetes and fine, I'm still Within
Normal range. But there are studies showing that people on the high end of the normal range have increased atrophy in the hippocampus part of their brain. That's involved in learning and memory and they have higher atrophy in the amygdala part of the brain that's involved in emotional regulation, compared to people on the lower. At have, you know, blood glucose levels in the lower end of the normal range. So that's an association study, right? There's
also some green forgetful,
right? But, but
Again, it's Association study. There's also other studies showing that higher blood glucose levels are associated with increased, like 54 percent risk, increased risk for vascular dementia. So so glucose what it's doing when you when you have a constant intake of glucose and that glucose, let's say you're not exercising enough to have that glucose, get to get disposed into your muscle, which is really where you want it, right? You want it to go get taken up into your muscle exercise, really helps with that.
So when you exercise, you caused a lot of glucose Transporters to come up to your muscle which opens up the gates to allow glucose and you want it to go to your muscle instead of your adipose tissue, if that doesn't happen, if you're not exercising enough, the glucose will stay around in your bloodstream and what happens is. Yes, there's an insulin response and all that metabolic stuff, but there's also something that happens that that's called the maillard reaction and it's where glucose reacts with lipids, it reacts with DNA
They in your body, reacts with proteins and damages them. And when it reacts with proteins, like, for example, collagen lining, your, your pericardium surrounding your heart, your myocardium surrounding your heart lining, your blood vessels. It causes the collagen to become stiff. It changes the properties of the protein. It makes him stiff kind of like trans fats. Actually, that's a really good analogy. I didn't think about that, but it's really kind of a similar thing. It causes your blood vessels to become stiff. It causes your the
Surrounding your heart to become stiff and that plays a major role in the stiffening of the heart with age which affects you know, it affects cardiovascular disease risk, right? So you're talking about just an accumulation of these this maellard reaction. What happens is it forms something called Advanced glycation end products? And that's what is basically stiffening, the proteins, like collagen which are around forever. You don't, your collagen surrounding your heart and it is there and, you know, you don't want to make it.
Stiffer, right? So that's something to consider as well as the fact that it is affecting cognition and the Brain as well. So we talk about brain aging, it causes inflammation. So for example, I mentioned the the study of men that consumed the the sort of 20-ounce sugar-sweetened beverage and they had a hundred percent increase in their inflammatory markers after three weeks. Well, inflammation essentially is, is those molecules are getting into the brain.
Crossing over the blood-brain barrier and they're getting to the brain. It was thought for a long time that inflammatory molecules don't cross the blood-brain barrier. But that years ago was debunked, we now know a lot of cytokines and inflammatory, things are crossing the blood-brain barrier. And when they get into the brain, they are doing a variety of things for one, they're affecting mood immediately. And we know that for a fact, we know, cause Ali, you can take a healthy person and inject them with lipopolysaccharide, which is something that's it's found in our gut.
It's a, it's a component of bacterial membrane. So we have a lot of bacteria in our gut makes up our microbiome. When you have leaky gut, intestinal permeability, lipopolysaccharide gets into your circulation. Refined sugar does do that. You can inject normal people, normal healthy people with lipopolysaccharide or Placebo, which is saline, and it causes massive inflammation. Okay. Like like what I just talked about with this sugar-sweetened beverage, and those people then end up getting depressive symptoms, so it plays a role in cock their mood.
But if you blunt that inflammatory response with something like EPA, which is a component of Omega-3, is one of the omega-3 fatty acids, it doesn't cause the depressive mood so inflammation does affect mood. We also know that when you have a high inflammatory state which I just gave a lot of evidence. For in terms of added sugar, it changes the metabolism of tryptophan, tryptophan is an essential amino acid. We get from our diet. It's in proteins, it's a precursor for serotonin.
Serotonin is a neurotransmitter that's involved in cognition executive function, it's involved in mood. What inflammation does is it causes tryptophan instead of being converted into serotonin? It causes it to be converted into something called kind of learning which is involved in inflammation. It's basically your body. Your body's going, oh, I'm inflamed I've got a pathogen. Okay, there's no pathogen. It's actually just added sugar too much, added sugar, right constantly and so your body thinks is a pathogen and
It's trying to then make anything again to activate immune cells to take care of the pathogen, right? But the problem is that it's not a pathogen. So kind you're running helps with that whole activating the immune system. But also what it does is as it's metabolized, it can form something called Quinn oolitic acid, which is a neurotoxin, and it's also associated with depression. So, you're talking about inflammation, now affecting, you know, key metabolic processes that are important for
Cognition executive function mood and dampening those process. Right? So your you can immediately have an effect on cognition. I mean, you get like a quick sugar high, but boy, does that go away pretty quick, right? I mean, it's like, you immediately start to feel like that,
sort of, if you wanted to reliably, make your mental performance, bad, having a donut, and a coke, an hour before you were supposed to do. Something. Important is probably a pretty good way to do it.
Exactly. It's almost like when you're sick, how you feel, right? You feel foggy.
He brain foggy, because you're in your inflammation, your immune systems activated,
you mentioned a couple of times today about leaky gut permeability at a high level what can people do? I've heard that I've heard the words, I kind of understand what it means. It's kind of in the name. What can people do to rebuild the? Make it less leaky?
Well you know leaky gut is kind of the common word, the the real, it's intestinal permeability. And essentially what it is is you have tight junctions that are holding your your endothelial cells that line.
In your intestine together and they sort of open up, right? And allow basically they allow these LPS and in cytokines and stuff to go into your circulation and cause inflammation, essentially there's a variety of factors that can increase intestinal permeability. Obviously, there's genetic factors at play as well. People have Celiac. I mean, that's a big problem, and Crohn's, disease, inflammatory, bowel disease, like, all those things are sort of chronic issues that do cause intestinal permeability, but generally speaking an obesogenic diet. So the
First thing you can do is have a diet high, in a lot of fats, particularly saturated fat combined with refined sugar. So think like ice cream, right? Like anything that's really high in saturated fat, plus refined sugar can cause intestinal permeability. Obesity itself can play a role in that as well. Binge drinking is another one. Chronic stress. So psychological stress, anything like relationship, stress Financial stress, emotional stress, work-related stress itself, release.
Seing stress, hormones causes intestinal permeability, they they've been studies on that. They they took people that were about to give a presentation when you're stressed. In fact if they would have measured mind before the podcast Edmund like up, she's got intestinal permeability. Got the corticotropin-releasing hormone but, but stress also does it. So really, again, it comes down to fiber plays an important role in preventing intestinal permeability for a couple of reasons. One seventy percent of the energy used by your gut
Is called butyrate butyrate is made from bacteria in your gut by fermenting that fermentable type of fiber. I was talking about so things that are high in pectins. That's a type of fermentable fiber. I'd be berries or apples with the skin on it or inulin. So, onions, asparagus or the mushroom. So, the beta, the beta, glucans mushrooms, oats basically eating a lot of fermentable fiber.
Increases butyrate production, really helps keep your gut healthy and prevent intestinal permeability. But I think the main thing really is you want to, you want to make sure eating Whole Foods. So fruits, vegetables, lean meats poultry fish like a Whole Foods, diet, ultra-processed food, diet, increases intestinal permeability, and then you also want to make sure that you're, you're getting that, that fermentable fiber as well, right? Because you want to give yourself the butyrate production,
So those are those are I think some of the major drivers of you know preventing intestinal permeability.
Lots of people are going to be hearing about this and I've been eating processed foods for other everyone. Has a idea in the back of the mind that when you're faced with the apple and a Twinkie that the apples going to be better for you. But you know, some people have been moving through different levels of wealth. Some people have been moving through different levels of convenience. Some people are sort of really understanding the health.
Other people are on the road so much that have sort of these limitations. No one's going to be militant about it. All of the time inevitably you're going to go to a sports match and like what you're going to do this is like you're not take you haven't precooked your rice and beef and taking it in with you. So what are the best ways to mitigate the impact of ultra-processed foods? Given sort of a typical way that people are going to exist in the world? How much can it be offset?
I mean, I think, I think to answer your question,
In is like your, it kind of goes back to the imperfect avoidance, right? Like you're going to do what you can and most of the time when you're at home in an environment where you can eat Whole Foods, do some meal prep on weekends, you know, do what you can to kind of make it more convenient for you to have Whole Foods. You're going to, you're going to do that and then when you're traveling or you're going out to have fun at a stadium or whatever, you're going to live your life and have fun and like have have the ultra-processed foods, right? Because if you're, if you're eighty percent of the time,
Doing it the right way. You really doing you're doing good. I think exercise to really answer your question is it's the it's the forgiver of all most of our sins basically. So you know if you are if you were exercising and it is a part of your personal hygiene, you do, whatever you're doing it almost everyday to some degree. You are, you are mitigating, you know? So the added sugar component, right? You're getting glucose and bring it into your muscle. You're improving cognition in so many.
Different ways, exercise plays a role in improving cognition not only in the short term. But in the long term you are, you know, exercise also increases butyrate productive, butyrate producing bacteria, independent of diet. So exercise is actually a stress on the body, on the brain, on the gut. And it actually very, very transiently causes intestinal permeability. But as an adaptation, like exercise does adaptations, it does cardiovascular adaptations your brain adapts. Everything's
Adapting, your gut actually increases the production of butyrate producing bacteria. So that the next time you exercise, guess what? You have more butyrate around to, like really help help the your gut be more robust. So I think that there's like you could just come up with like every explanation why exercise is going to be beneficial for X, Y, or Z unhealthy thing that you do and it's going to be like, okay, at the end of the day I am getting that exercise. I'm doing I'm really doing a good job.
Is there a particular type of exercise here? I'm going to guess that you going to tell me it's high intensity again?
Well I mean I think it depends on what you're what you're looking for, right? I mean so if you're looking to build muscle mass and strength and increase testosterone more, we're going to talk about compound lifts, right? Like doing multi joint compound, types of exercises like squats and deadlifts and you know, Rose and overhead presses shoulder presses on and on like that's going to help you robustly.
Increase your muscle mass, increase your muscle strength, function and testosterone. Like those are things that are known to affect all those things. So, you know, if we're talking about improving cognition in the short-term, like you want a quick pump, like let's say you want to remember something, then we're talking high. Intensity, interval, training, session, short, like not. You don't want to like because you can, you can do a, you know, an hour-long hit workout and you're just drained after it, right? But their studies showing that even like a 10-minute
It workout will boost cognition and memory recall. Actually, there was an interesting study, we're doing 30 minutes of it wasn't necessarily high intensity but you know, you're like 70% your max heart rate. So your moderate getting to, the high level doing that. So learning something, and then doing the 30-minute cycling workout and then having a test after like, on your memory recall. It boost memory recall. So if you really like, it's a little hack, I
Is it all the time? I used it today like I go through some of my material. Do do my workout in my case. I only had ten minutes. So I did a ten-minute high intensity workout. My favorite is the back-to-back two bottles, I do 16, you know, intervals. But you know, that's something. I used to boost cognition in the short term, but there's just just so much data out there on aerobic exercise. High intensity exercise, improving cognition increasing the number of brain cells in the brain. There's
Study, I think I mentioned it last time on the podcast. This was an older adults. They did aerobic exercise for a year. They increased their their hippocampus by like 2%. Usually they're atrophying. Okay, they increase the size of it, by 2% amazing. So I do think like, yes, if you're someone who likes to like, you know, gain muscle. Yeah, exactly. You want to, you want to gain muscle great? Their resistance training is good for the brain to and there are studies on that as well. But if you want to really
Have brain benefits and really you want to have your cardiorespiratory Fitness, Fitness improved. You have to add in some aerobic exercise in there. The most time efficient way to do it would be hit because let's say you're like I'm not going to go run 10 miles a week like I'm going to be lifting weights. I only have so much time in the day, right? That's where the high intensity interval training comes in because it's very time efficient, right? Not only that when you are when you're getting into that high intensity, vigorous.
Exercise type of workout, that's when you're making a metabolite called lactate. We talked about this when your body's working so hard that it has to use glucose without using it through. A might the mitochondria basically. It's like you're not, you don't need oxygen. You can't get oxygen to your mitochondria quick enough to use glucose and so you're making it, we're making energy without the mitochondria and that makes lactate as a by-product turns out. It's not a byproduct is an active metabolite, that's like amazing and it's getting into the brain. It's
It's been shown to increase brain. Derived neurotrophic Factor, right? That's a very important neurotrophic factor. That can improve short-term memory long-term memory it staves off. Brain aging, it makes you feel better. It's involved with, like neuroplasticity, you know, being able to adapt to changing. I mean, it just goes on and on, like, you can't like you, you want this stuff, right? And so lactase out, there is a signaling molecule telling your brain to make it. It's an adaptation, because your brain is working hard while you're working out. And so your body's all, making all
of the pros that just want to do.
Sets of eight to 14 are going to sign up to Barry's Bootcamp. I'm going to have them going to be sweaty. I'm gonna have to do all of this work but you convinced me last year and I've been doing the Norwegian 4x4 as much as I can remember, and as much as I can tolerate since then,
and that's a really good workout for cardiorespiratory Fitness, right? Improving your VO2 max, which is really important for longevity, right? That's a big longevity marker. I mean, if you just think about like sitting here talking having this conversation, it requires a knock.
Amount of oxygen to like, breathe in and be able to utilize, right as we get older, like, even that becomes hard, so you really want to have a high level, you want to like, build it up as much as you can because you're going to be pulling on it and going down as you age, right? Things like walking to your car. Have you ever seen like an older person out of breath just by like walking to their car, right? So you vo2max Norwegian 4 by 4, so this is four minutes like the maximum intensity that you can in sustained for that four minutes, this is sustainable intensity. And then you have a three-minute
Every Total light exercise and then you go back at it again and you do that four times
as old bike. After a year of testing, I've come to believe that the assault bike is the best place to do
it. It's it's actually, it is sold to you like it's so
hard and it's the reason. The reason I say assault bike is that with this, what you need is to be able to go very slowly, very easily. So you don't want something, you need to strap into a strap out of. So a rowing machine is kind of a little bit ungainly when you think got to go slow the same. I guess it's
You can pick up and put down quite easily but running on a true form that speeding up slowing down in that way. It's just so difficult and doing it on a static by Carol bike or something else. Fantastic. But you do have to work a little bit harder because it's just a lower half of your body, right? So my choice, my preference is bike Carol by great assault bike. Kind of easier to be harder if that makes sense, it does. But yeah, I've
tried, I agree. I like I think the bike
Well, I actually think the bike is harder than when I do the rower eye on my three minutes off. I actually just end up like not really doing anything because I switch off with my husband and he'll be on. So it's like I should get four minutes off some time. But yeah, but it also, it does improve cognition in the brain. That's another, you know, there's some some research on that as well. We're like at least if you're being time efficient, and it doesn't have to be the Norwegian 4x4, like like something you could do a minute on a minute off, do that 10 times or you could do Tabata is Right, 20 seconds on 10 seconds off, all of these protocols.
Have been shown to improve the O2 Max. They've been shown to improve cognition also like mitochondrial function. So yeah, Norwegian 4x4. You're going to get a little bit more of a boost because it is a longer interval. But you have to do something that you are going to consistently do,
right? I thought I found the 4x4 to be quite easy to stick to, it's definitely miserable because four minutes is a very long time at a high intensity. But there's a bit of me when I'm doing 20 on 10 off to batter.
Unless it's a really demanding movement that just think I can. I'm not I can't work hard enough. I can't Sprint fast enough in this twenty second period And I can't recover enough in the 10 seconds to that Cadence for me. Maybe it's just a psychological thing that Cadence doesn't quite seem to work in the same way
I get it, you know? So I when I, when I'm really trying times trapped, I do, I do my Tabata, which is a 10-minute one and I agree. It's I typically crank up the resistance.
And stand, while I'm doing it because I really have to get my heart rate up. I don't find the ten seconds is enough recovery. So my performance goes down on subsequent intervals for sure but I do find when I do a 20-minute hit workout so I have 20 seconds on 20 seconds off and then I have a little bit of time in between my, you know, Seth stations. All right, so I find that my performance goes up because I have a little bit more recovery time and and that I really do like that 20 minute. I mean 22nd on 22nd off 20 minute workout is kind of like a go to if it's but it
It is because, you know, like you said it's like the Ten Second recovery is really. It's just not enough and I do notice that my next, you know, five intervals are not as
hard. Yeah, sucking on water, trying to get it to go through. What are you working on next? What else have you got in terms of a research area? What are you going to be focused on for the rest of the year?
I'm looking into creatine and its effects on the brain and I mean obviously muscle but like non I would say
Our effects. It's a very interesting. There's a lot of interesting data out there on Creatine, and also how it affects the methylation pathway. So, a lot of people are sort of obsessed with this. It's methylation is used in your body for a lot of different biological systems and a lot of people think of methylfolate, well, I need my methylfolate because I have an MTHFR where I'm not making methyl groups as much and this and that. Well, actually, our body makes creatine
And, you know, that's something that we do make, but it requires a ton of methylation to do. So so if you give yourself exoticness, creatine it frees up the methylation because your body has the creatine now and doesn't have to keep making as much. And so, I'm very interested in the effects of create. No one's talked about
that. Very cool, but yeah, Tim Ferriss is currently, are you has been practicing trailing 10 to 15 + grams a day to see what that does from a cognitive Health perspective?
Interesting. Yeah, there's some there's some interesting
data on there like 10 grams a day, I take five but there's also studies on their studies that have come out on 5 grams a day for like cardiovascular health improvements. So again, I'm actually getting having a researcher on my podcast and see about couple weeks, who does creatine research and knows all about that. The other thing I'm doing, I'm very interested in is exercise and cancer, both prevention and treatment. So there's now a lot of clinical research on using exercise as a
An adjunct treatment to cancer and how effective it is in improving cancer, survival improving, you know, the basically lowering the cancer recurrence risk, right? So like it coming back and also improving like a whole host of, like side effects of chemo, like your mood nausea. Like, guess what? When you exercise along with the chemo, people think it. I don't have energy to do it, but it turns out, they actually feel better big surprise to those of us that exercises, not that much of a surprise.
Exercises. You know, there's studies out there now that have compared exercise to a classical ssris, right. And they're as good, if not better at treating depression.
Did you see why? The top-rated category of exercise movement was in the one of those studies is Dancing with with music.
Oh no, I didn't see
that. Yeah. So I think it was it came out the same time, but it wasn't the same one. But yes, when you compared it, and they then ranked
All of the different modes of exercise. I think one of the things especially to do with dancing that you have is this sort of inherently pro-social intimate collaborative. Partner, based thing that's going on which is probably doing all sorts of stuff that's oxytocin that serotonin as well vasopressin like they'll be a ton of things going
on, right? That must have been an observational study. There's actually been randomized, controlled trials. Comparing a lot of it. A lot of them are running. They do running for the exercise or biking but like in
Sense. It's like you're really comparing the two, right? And in that sense, but yeah, there's so many things going on, right? You're getting the endorphins you're getting. You're getting the cannabinoids or another one that you're making with exercise. That affect your mood. You're getting serotonin, oxytocin, as well
from all the good stuff ass grunting. Oh great, I really appreciate you. I love, I love getting speak to you. So, creatine exercising cancer. We need to talk about toxic mold and mycotoxins. We can do that next time you come
On. But why should people go keep up to date with all of the things we got? Any more PDFs going
out? Yeah, I've got some got a podcast, right? I'm on all the places Spotify and YouTube and a podcast, but I also have a website as well. Found my fitness.com, my podcast is called, found my fitness and I've got some free reports out there. I've got a new one on its called how to train, according to the experts. And you can find that at how to train guide.com and it's essentially like, all the experts I've had on my podcast that
You know, in exercise physiology. So it's how to train to improve vo2max and incurs includes protocols, how to train to improve muscle mass, muscle strength, how to improve body composition. So that's all all the protocols that you need, and sort of a lot of like, science explanations as well. How to train guy.com. I've got bdnf, protocols, so that can
be found. I downloaded that once right, after upside last year, what was what can people get to be dnf1,
bdnf protocols.com? And that's a lot of protocols for improving brain health. And you know, cognition
Basically, if you want some exercise protocols or polyphenol protocols, that are out there that are shown to increase cognition improve cognition, that's another one as well. Oh, and I have another one that you might be interested in its the omega-3, how to choose an omega-3 supplement. And it's basically got a list of like eight or ten different supplements that are like quality low oxidation and like how to choose a supplement and that's that omega-3 guide.com. So that's another one
I can. People can go and PDF themselves up Runner. I really appreciate, thank you.
I appreciate it to Chris.
Thanks so much.
Thank you very much for tuning in your brain may have exploded with all of the facts and studies, that Rhonda's just dropped, but let me explode. Your brain. Even more with three hours, Andrew huberman, right here,
you want to
watch it. If you are looking for new reading suggestions look, no further than the modern wisdom reading list. It is 100 bucks that you should read before you die. The most interesting, life-changing and impactful books I've ever read with
Oceans about why I like them and links to go and buy them and you can get it right now for free. By going to Chris will x.com / books. That's Chris will x.com / books.
