1
00:00:08,480 --> 00:00:11,720
Speaker 1: Prof Grant, Welcome back to the podcast. I think this

2
00:00:11,800 --> 00:00:13,240
Speaker 1: is four or five.

3
00:00:14,560 --> 00:00:18,320
Speaker 2: My favorite podcast with my favorite podcast in good Night.

4
00:00:18,440 --> 00:00:20,160
Speaker 3: So yeah, thanks having me better.

5
00:00:20,680 --> 00:00:26,200
Speaker 4: Yeah, we are going to talk all things hormesis right now,

6
00:00:26,520 --> 00:00:27,560
Speaker 4: just for the listeners.

7
00:00:27,680 --> 00:00:29,720
Speaker 1: And I'm very excited about this.

8
00:00:29,960 --> 00:00:34,840
Speaker 4: I emailed you a few months back and said, I've

9
00:00:34,880 --> 00:00:38,680
Speaker 4: just been thinking about life in general, and I'm kind

10
00:00:38,680 --> 00:00:42,400
Speaker 4: of at the fears of my life that i.

11
00:00:41,600 --> 00:00:44,360
Speaker 1: Want to be doing cool shit with people.

12
00:00:44,159 --> 00:00:47,320
Speaker 4: That I really like and admire. And I said to you,

13
00:00:47,680 --> 00:00:51,520
Speaker 4: how about we create a lab called the hormesas Lab,

14
00:00:51,600 --> 00:00:54,440
Speaker 4: because we're both big on this and you already run

15
00:00:54,520 --> 00:00:58,360
Speaker 4: a lab, and you said, yes, so we are.

16
00:00:58,680 --> 00:01:00,920
Speaker 1: This is the I guess the official.

17
00:01:00,560 --> 00:01:03,440
Speaker 4: Announcement of the launch of the Hormesis Lab or We're

18
00:01:03,480 --> 00:01:06,319
Speaker 4: going to be doing a whole heap of research on

19
00:01:06,560 --> 00:01:09,240
Speaker 4: hormesis and the benefits for human health. But just for

20
00:01:09,319 --> 00:01:13,240
Speaker 4: our listeners, can you give us the kind of broad

21
00:01:13,319 --> 00:01:15,280
Speaker 4: overview of what hormesis is.

22
00:01:17,240 --> 00:01:21,440
Speaker 2: Yeah, well, first of all, it's an exciting announcement, Paul,

23
00:01:22,080 --> 00:01:25,039
Speaker 2: you know, really driven by your energy, so thank you

24
00:01:25,120 --> 00:01:32,360
Speaker 2: for doing that. I guess homesos, you know, suffering some

25
00:01:32,720 --> 00:01:36,600
Speaker 2: biological stress and addiction to that is interesting, but I

26
00:01:36,640 --> 00:01:40,800
Speaker 2: think there's a bigger picture of that, And so homesis

27
00:01:40,840 --> 00:01:42,640
Speaker 2: makes you a more robust.

28
00:01:42,360 --> 00:01:43,720
Speaker 3: Version of yourself. Whether it's.

29
00:01:45,760 --> 00:01:49,400
Speaker 2: Light, or it's exercise, or it's some of the slightly

30
00:01:49,440 --> 00:01:56,720
Speaker 2: toxic photochemicals polyphyin ours or.

31
00:01:54,640 --> 00:01:56,520
Speaker 3: Whatever, there's a whole batch of them.

32
00:01:56,520 --> 00:01:59,920
Speaker 2: We'll talk about us today. Why do you want to

33
00:01:59,920 --> 00:02:01,640
Speaker 2: be robust in the first place. And the reason you

34
00:02:01,640 --> 00:02:04,800
Speaker 2: want to be robust is that living a good life

35
00:02:05,000 --> 00:02:10,000
Speaker 2: means that you're going to suffer insults, stress, and really

36
00:02:10,040 --> 00:02:13,320
Speaker 2: biologically speaking, you want to return yourself back to your

37
00:02:13,320 --> 00:02:17,960
Speaker 2: normal homeostatus. So the body's ability and when I say body,

38
00:02:18,000 --> 00:02:21,079
Speaker 2: I include the brain, the mind, and everything, and that

39
00:02:21,160 --> 00:02:24,600
Speaker 2: it's ability to return itself to that sort of tightly

40
00:02:24,639 --> 00:02:32,160
Speaker 2: controlled area that it thrives at is central to everything

41
00:02:32,840 --> 00:02:36,280
Speaker 2: and you can either have it return thereby I don't know,

42
00:02:36,360 --> 00:02:37,960
Speaker 2: lying in bed. But the trouble with that is that

43
00:02:38,680 --> 00:02:40,640
Speaker 2: you're down grade.

44
00:02:41,320 --> 00:02:41,960
Speaker 3: The body's not.

45
00:02:41,880 --> 00:02:44,040
Speaker 2: Going to waste resources on things news, so then you

46
00:02:44,080 --> 00:02:45,880
Speaker 2: can't do anything other than stay in bed. So if

47
00:02:45,880 --> 00:02:47,160
Speaker 2: you want to actually get out and about in the

48
00:02:47,160 --> 00:02:51,359
Speaker 2: real world, you're going to have to constantly suffer these

49
00:02:51,360 --> 00:02:54,960
Speaker 2: insults and be robust enough to do them. And of

50
00:02:54,960 --> 00:02:58,200
Speaker 2: course we were finally tuned to do that evolutionary, but

51
00:02:58,240 --> 00:03:01,760
Speaker 2: we haven't any capability to do that once you start

52
00:03:01,800 --> 00:03:04,560
Speaker 2: to air on the perials of modern life. So we

53
00:03:04,600 --> 00:03:08,400
Speaker 2: need to actively seek out these things now and understand

54
00:03:08,440 --> 00:03:09,799
Speaker 2: them and understand the science behind it.

55
00:03:09,919 --> 00:03:11,560
Speaker 3: So that's really hell I think about it.

56
00:03:13,400 --> 00:03:15,399
Speaker 4: Yeah, I actually thought it was as we were talking

57
00:03:15,440 --> 00:03:19,880
Speaker 4: about that. I think we could have a quote for

58
00:03:20,000 --> 00:03:21,080
Speaker 4: the Hermesis Lab.

59
00:03:21,240 --> 00:03:24,480
Speaker 1: There's two stoic quotes that the obvious one, right.

60
00:03:24,600 --> 00:03:29,520
Speaker 4: Is is that what does not kill us makes us stronger. Right,

61
00:03:29,600 --> 00:03:31,840
Speaker 4: that's the obvious one for their Mesas lab. But I

62
00:03:31,840 --> 00:03:34,480
Speaker 4: think there's a couple of quotes that sprung to my

63
00:03:34,680 --> 00:03:38,720
Speaker 4: epicthetis is we must all undergo a hard winter training

64
00:03:38,920 --> 00:03:41,680
Speaker 4: and not enter into lightly that for which we have

65
00:03:41,840 --> 00:03:43,080
Speaker 4: not prepared, right.

66
00:03:43,120 --> 00:03:44,880
Speaker 1: And he was talking about life.

67
00:03:44,760 --> 00:03:48,720
Speaker 3: So that, yeah, that's closer to the en.

68
00:03:48,800 --> 00:03:50,280
Speaker 1: Of it, I think absolutely.

69
00:03:50,400 --> 00:03:54,640
Speaker 4: And then a little subtext from Seneca unimpowered good fortune

70
00:03:54,800 --> 00:03:56,400
Speaker 4: cannot withstand.

71
00:03:55,840 --> 00:03:56,840
Speaker 1: A single blow.

72
00:03:58,000 --> 00:04:02,760
Speaker 4: Yeah, but it's it's all about this idea that hormesis,

73
00:04:02,920 --> 00:04:08,200
Speaker 4: so exposure to stressors or toxins that at high levels

74
00:04:08,240 --> 00:04:12,640
Speaker 4: can kill you, but at low to moderate levels, particularly intermittently,

75
00:04:13,000 --> 00:04:18,880
Speaker 4: into stress resistance. And and this is really the crux

76
00:04:18,920 --> 00:04:22,800
Speaker 4: of all of these hormetic pathways are hermetic activators that

77
00:04:22,839 --> 00:04:23,719
Speaker 4: we're going to talk about.

78
00:04:23,920 --> 00:04:27,440
Speaker 2: So and then stress resistance meaning that you can get better,

79
00:04:28,440 --> 00:04:34,640
Speaker 2: better normal normal range of function in homeosizes more quickly.

80
00:04:34,760 --> 00:04:38,160
Speaker 1: Yeah, and actually moving beyond that.

81
00:04:38,320 --> 00:04:43,640
Speaker 4: So for me, hormetic stressors drive super compensation. You know,

82
00:04:43,680 --> 00:04:46,720
Speaker 4: if we think of Selly's model, and and and I

83
00:04:46,800 --> 00:04:49,920
Speaker 4: recently read a paper where they talked about and they

84
00:04:50,000 --> 00:04:55,200
Speaker 4: used the Latin terms and it was, you know, getting

85
00:04:55,240 --> 00:04:59,680
Speaker 4: back to normal eustasis. So they they called it when

86
00:04:59,680 --> 00:05:02,320
Speaker 4: stress load you overload you.

87
00:05:02,720 --> 00:05:04,640
Speaker 1: They call that cacastasis.

88
00:05:04,720 --> 00:05:08,880
Speaker 4: So it's basically a breakdown of of your of your equilibrium.

89
00:05:09,240 --> 00:05:13,920
Speaker 4: And then they talked about hyperstasis, which is an elevated state.

90
00:05:14,520 --> 00:05:18,560
Speaker 1: And that's really what we're all about with the hormesis lab.

91
00:05:18,680 --> 00:05:24,200
Speaker 4: Is not just about resilience and getting back to homeostasis,

92
00:05:24,279 --> 00:05:28,680
Speaker 4: but how can you make yourself more robust, increase your

93
00:05:28,680 --> 00:05:33,960
Speaker 4: stress resistance because of deliberate exposure to certain amount of

94
00:05:34,040 --> 00:05:36,800
Speaker 4: stressors or toxins, which at high levels can kill you

95
00:05:37,320 --> 00:05:41,360
Speaker 4: but we're after the stress resistance, right, yeah, And I.

96
00:05:41,279 --> 00:05:44,840
Speaker 3: Think you know, we see the physical aspects of that

97
00:05:45,200 --> 00:05:48,880
Speaker 3: quite plainly. Everyone does. I think about you know, strength,

98
00:05:48,880 --> 00:05:52,880
Speaker 3: you've got a relativity stuff. Yes, in endurance, you've got to.

99
00:05:54,320 --> 00:05:57,240
Speaker 2: Stemini, you've got to actually go out there and do network.

100
00:05:57,880 --> 00:06:00,920
Speaker 2: But in the psychological realm, I think it's equally, if

101
00:06:00,960 --> 00:06:03,400
Speaker 2: not more important, And it's a discussion that we're not

102
00:06:03,400 --> 00:06:06,200
Speaker 2: having a society at all. And I mean the sort

103
00:06:06,200 --> 00:06:11,160
Speaker 2: of clown like behavior of policymakers undergoing you know, keep

104
00:06:11,200 --> 00:06:14,360
Speaker 2: people safe and removing them from stress to help their

105
00:06:14,400 --> 00:06:19,360
Speaker 2: mental health is an extraordinary thing to be doing when

106
00:06:19,400 --> 00:06:22,240
Speaker 2: it is actually likely to be the very problem in

107
00:06:22,279 --> 00:06:22,960
Speaker 2: the first place.

108
00:06:23,760 --> 00:06:26,560
Speaker 4: Absolutely, and hey, there's going to let's do a podcast

109
00:06:26,560 --> 00:06:29,440
Speaker 4: on that, actually, because I think there's an entire podcast

110
00:06:29,480 --> 00:06:29,680
Speaker 4: on that.

111
00:06:29,880 --> 00:06:31,920
Speaker 1: But let's talk about that.

112
00:06:32,000 --> 00:06:35,279
Speaker 4: I mean, the really obvious one is exercise. But before

113
00:06:35,279 --> 00:06:38,080
Speaker 4: we get into exercise, let's talk about late.

114
00:06:39,320 --> 00:06:43,359
Speaker 2: Well. I think light has just the more you go

115
00:06:43,440 --> 00:06:45,480
Speaker 2: down that rabbit hole that you're more of, you're fascinated.

116
00:06:45,520 --> 00:06:51,200
Speaker 2: And I think people are well aware that light penetrates

117
00:06:51,960 --> 00:06:55,200
Speaker 2: to the body, and they might not know that depending

118
00:06:55,240 --> 00:06:57,480
Speaker 2: on the wavelength of that lightness. Because it's visible and

119
00:06:57,600 --> 00:07:02,480
Speaker 2: non visible, it penetrates some different and the most obvious,

120
00:07:02,560 --> 00:07:06,680
Speaker 2: well known one is the blue wavelength light that's in

121
00:07:08,000 --> 00:07:11,880
Speaker 2: that midday sun and whatnot, and so that has a

122
00:07:11,960 --> 00:07:13,720
Speaker 2: couple of effects of the festival. We're well aware of

123
00:07:13,760 --> 00:07:18,680
Speaker 2: its effect on metaltonin and you know, the sort of

124
00:07:18,720 --> 00:07:20,920
Speaker 2: sleepiness woman, and so it's not talking about that too much.

125
00:07:21,320 --> 00:07:23,960
Speaker 2: The second thing is it's hitting in that first layer

126
00:07:24,080 --> 00:07:28,920
Speaker 2: or two of the skin, and it's hitting cholesterol and

127
00:07:29,080 --> 00:07:34,120
Speaker 2: it's splitting that into the active form of vitamin D.

128
00:07:35,040 --> 00:07:40,920
Speaker 3: And that's a crucial part of normal ability to.

129
00:07:43,440 --> 00:07:46,360
Speaker 2: Get glucose homeore status because it's involved in gluco transport,

130
00:07:46,440 --> 00:07:49,760
Speaker 2: but it's also in sort of immune system function and robustness.

131
00:07:50,400 --> 00:07:54,480
Speaker 2: It's massive, and I think it's the most overlooked thing,

132
00:07:55,640 --> 00:07:57,840
Speaker 2: and I think there's a few subtleties that it's just

133
00:07:58,560 --> 00:08:00,320
Speaker 2: coming to my mind at the moment of around that.

134
00:08:00,960 --> 00:08:03,480
Speaker 2: First of all, there is an optimal point beyond which

135
00:08:04,200 --> 00:08:07,600
Speaker 2: you can actually deplete vitamin D. So once you start

136
00:08:07,680 --> 00:08:10,520
Speaker 2: to get some reddening of the skin, that that effect

137
00:08:10,640 --> 00:08:14,440
Speaker 2: is now counter productive. So she's now depleting, and so

138
00:08:14,520 --> 00:08:16,800
Speaker 2: that's something to think about when you're out in the sun.

139
00:08:17,520 --> 00:08:20,040
Speaker 4: So are you saying that when you start to when

140
00:08:20,080 --> 00:08:22,880
Speaker 4: you start, your skin starts to burn and then negatively

141
00:08:22,920 --> 00:08:24,480
Speaker 4: impacts fitnamin D synthesis.

142
00:08:24,840 --> 00:08:25,040
Speaker 3: Yeah.

143
00:08:25,200 --> 00:08:27,720
Speaker 2: Yeah, And there's an interaction there with blood glucose as well,

144
00:08:27,800 --> 00:08:28,920
Speaker 2: So the higher glucose is.

145
00:08:28,920 --> 00:08:33,560
Speaker 3: The more quickly you get that effect. And that's the thing.

146
00:08:33,880 --> 00:08:36,800
Speaker 3: The second is that there's a much stronger age effect

147
00:08:36,960 --> 00:08:40,800
Speaker 3: in your ability to do this from the sun than

148
00:08:40,840 --> 00:08:43,559
Speaker 3: you think. And then she wants you to start to

149
00:08:43,600 --> 00:08:44,440
Speaker 3: get our age four.

150
00:08:45,520 --> 00:08:48,319
Speaker 2: It's going to become more and more difficult when you're

151
00:08:48,320 --> 00:08:51,760
Speaker 2: living in places like Melbourne and Auckland in the winter.

152
00:08:52,960 --> 00:08:56,719
Speaker 2: And you know, then if you're thinking about supplementation, I

153
00:08:56,720 --> 00:08:59,679
Speaker 2: actually think that is actually a reasonable thing to think about.

154
00:09:00,040 --> 00:09:03,800
Speaker 3: Don't either that or just booking some atheists nurser or something.

155
00:09:04,280 --> 00:09:07,679
Speaker 4: Uh uh.

156
00:09:08,120 --> 00:09:09,839
Speaker 2: So there's that's so there's a you know, there's a

157
00:09:09,880 --> 00:09:13,960
Speaker 2: strong out effect. There's obviously skinned darkness effects. So if

158
00:09:13,960 --> 00:09:17,400
Speaker 2: you're dark skinned, you're getting old and you're living in

159
00:09:17,440 --> 00:09:19,520
Speaker 2: a philly, temperate climate, you're going to have to really

160
00:09:19,600 --> 00:09:20,240
Speaker 2: max some effort.

161
00:09:20,280 --> 00:09:22,800
Speaker 3: And I think you know, the evidence is strong for that.

162
00:09:23,440 --> 00:09:25,960
Speaker 1: Yeah, and and just to to double click on that ground.

163
00:09:26,000 --> 00:09:28,680
Speaker 4: A lot of people don't realize and you know, particularly

164
00:09:28,720 --> 00:09:32,079
Speaker 4: down this neck of the words, you know, we're we're

165
00:09:32,240 --> 00:09:34,920
Speaker 4: very aware of the dangers of the sun with skin

166
00:09:35,040 --> 00:09:39,559
Speaker 4: cancer because of the ozone and but the campaigns for

167
00:09:39,679 --> 00:09:43,480
Speaker 4: that have been so successful that now in Australia New

168
00:09:43,600 --> 00:09:48,439
Speaker 4: Zealand you have vitamin D insufficiency and vitamin D deficiency

169
00:09:48,880 --> 00:09:51,679
Speaker 4: about the same that you see in Scotland and Northern Ireland.

170
00:09:51,960 --> 00:09:52,760
Speaker 1: Right well, I.

171
00:09:55,120 --> 00:09:57,600
Speaker 2: Know it is ridiculous and that's actually there's a quarter

172
00:09:57,640 --> 00:09:59,760
Speaker 2: of the people live in Queensland of vitamin D deficient,

173
00:09:59,760 --> 00:10:01,600
Speaker 2: which astonishing.

174
00:10:00,920 --> 00:10:01,280
Speaker 1: Thing to me.

175
00:10:02,960 --> 00:10:05,400
Speaker 4: And most people don't realize grant that if you're vitamin

176
00:10:05,520 --> 00:10:10,080
Speaker 4: D deficient it increases your risk of pretty much every

177
00:10:10,200 --> 00:10:11,720
Speaker 4: cancer other than skin cancer.

178
00:10:11,880 --> 00:10:14,120
Speaker 1: I mean vitamin D. I did a podcast on it.

179
00:10:14,120 --> 00:10:17,400
Speaker 1: It is actually we can think of it as.

180
00:10:17,280 --> 00:10:20,560
Speaker 4: A hormone as well as a vitamin because it actually

181
00:10:20,760 --> 00:10:24,800
Speaker 4: regulated our a hormone regulator. It regulates about a whole

182
00:10:24,920 --> 00:10:30,360
Speaker 4: heap of different hormones and biological processes. It is so essential,

183
00:10:30,679 --> 00:10:34,319
Speaker 4: activates more than three hundred genes. It's just it's I

184
00:10:34,360 --> 00:10:35,680
Speaker 4: think it's the most important nutrient.

185
00:10:36,280 --> 00:10:37,920
Speaker 3: Yeah, I agree. And also.

186
00:10:39,520 --> 00:10:41,800
Speaker 2: Forgetting that you're saying deficient, Well that's one thing, but

187
00:10:42,080 --> 00:10:45,600
Speaker 2: you know beyond actually just having not deficient to move

188
00:10:45,640 --> 00:10:48,640
Speaker 2: into more of an optimal ran Yes, you know that's

189
00:10:48,679 --> 00:10:51,440
Speaker 2: actually beyond a lot of the population. So you're right,

190
00:10:51,440 --> 00:10:53,760
Speaker 2: you don't want to get sundur. But my goodness made

191
00:10:54,240 --> 00:10:58,280
Speaker 2: light for that effect is good. So what come we

192
00:10:58,360 --> 00:10:59,959
Speaker 2: move on from bottom and DA because I think, yeah,

193
00:11:00,040 --> 00:11:01,680
Speaker 2: there's to there's two way.

194
00:11:01,600 --> 00:11:03,640
Speaker 3: More interesting ones that are coming up, so they get

195
00:11:03,760 --> 00:11:04,439
Speaker 3: more edgy.

196
00:11:04,320 --> 00:11:06,960
Speaker 4: And actually grant before we move on, Can I can

197
00:11:07,000 --> 00:11:10,240
Speaker 4: I just say for for people, they recognize the optimal

198
00:11:10,320 --> 00:11:12,760
Speaker 4: level of vitamin D are one hundred to one hundred

199
00:11:12,760 --> 00:11:14,800
Speaker 4: and fifteen animals per liter. Now if you live in

200
00:11:14,840 --> 00:11:17,160
Speaker 4: the States, you're going to have to convert that. But yeah,

201
00:11:17,520 --> 00:11:20,120
Speaker 4: that that's what we're looking at for an optimal So let's.

202
00:11:19,960 --> 00:11:21,480
Speaker 2: Move on, and you're going to have to make you

203
00:11:21,600 --> 00:11:23,280
Speaker 2: have to make a fair bit of effort to get there,

204
00:11:23,880 --> 00:11:27,160
Speaker 2: especially that's ducks skin, temperate climate, getting old, and the

205
00:11:27,200 --> 00:11:30,000
Speaker 2: other respect of courses is big too fat because it's

206
00:11:30,000 --> 00:11:32,240
Speaker 2: a fat soluble vitamin, and the more fat store you have,

207
00:11:32,400 --> 00:11:34,439
Speaker 2: the more it's sequested away and it's hard to get

208
00:11:34,480 --> 00:11:41,800
Speaker 2: out again. So yeah, so yeah, high glucos insulin resistance, obesity, age,

209
00:11:42,720 --> 00:11:44,680
Speaker 2: darker skin, temperate climate.

210
00:11:44,720 --> 00:11:45,360
Speaker 1: Disaster for.

211
00:11:47,240 --> 00:11:54,120
Speaker 3: Modern life. Yeah. So as as wavelinks changing into this.

212
00:11:55,960 --> 00:12:00,360
Speaker 2: This far red and then the infrared category, and this

213
00:12:00,840 --> 00:12:04,400
Speaker 2: like penetrates much more deftly into the body. I mean,

214
00:12:04,480 --> 00:12:08,119
Speaker 2: this is an astonishing thing to me as a non physicist.

215
00:12:08,400 --> 00:12:10,800
Speaker 2: But lay a observer of the thing that you've got

216
00:12:10,880 --> 00:12:18,240
Speaker 2: this thing light with zero charge and zero mass, and

217
00:12:18,400 --> 00:12:21,280
Speaker 2: just get that around in your head. Then confers energy

218
00:12:21,280 --> 00:12:25,160
Speaker 2: and can do so across billions of light years, and.

219
00:12:27,440 --> 00:12:29,360
Speaker 3: Then in the right waves, it.

220
00:12:29,320 --> 00:12:33,040
Speaker 2: Will penetrate into the body, into the cells, into the mitochondria,

221
00:12:34,000 --> 00:12:37,679
Speaker 2: into the electron transport change, and now it's conferring energy

222
00:12:38,600 --> 00:12:43,040
Speaker 2: in the mitochondria electron transport change by moving electrons, which

223
00:12:43,040 --> 00:12:43,640
Speaker 2: is of course how.

224
00:12:43,600 --> 00:12:45,800
Speaker 3: We get energy from ADP to ATP.

225
00:12:46,200 --> 00:12:51,719
Speaker 2: I mean, that's an astonishing thing, Paul, I don't it

226
00:12:51,920 --> 00:12:55,199
Speaker 2: Just I just find that an incredible thing.

227
00:12:55,600 --> 00:13:01,280
Speaker 4: Yes, for physiologists Grant who really understand that electron transport

228
00:13:01,400 --> 00:13:03,959
Speaker 4: chain and and and the energy creation in the body

229
00:13:04,640 --> 00:13:08,839
Speaker 4: for something like just just light to be able to

230
00:13:08,960 --> 00:13:13,800
Speaker 4: affect that is frigging unbelievable, but has massive implications for

231
00:13:13,960 --> 00:13:19,240
Speaker 4: human health because our mitochondria are so critical for health

232
00:13:19,600 --> 00:13:22,920
Speaker 4: and and they're they're implicated in a whole host of

233
00:13:23,000 --> 00:13:25,880
Speaker 4: physical diseases and neurogenerative diseases as well.

234
00:13:26,080 --> 00:13:30,760
Speaker 2: Right, And and I know you've been a real fan

235
00:13:30,840 --> 00:13:32,640
Speaker 2: of this, and of course you can. You can get

236
00:13:32,679 --> 00:13:34,800
Speaker 2: this a natural light, but then you can you can

237
00:13:34,880 --> 00:13:38,120
Speaker 2: add to this. And I think you've got the You've

238
00:13:38,160 --> 00:13:41,120
Speaker 2: got the infra red type sonar, I've got the steam

239
00:13:41,240 --> 00:13:43,240
Speaker 2: songs do just and have the ficture. And then I

240
00:13:43,280 --> 00:13:43,840
Speaker 2: think you've got a.

241
00:13:44,120 --> 00:13:45,000
Speaker 3: Your own array.

242
00:13:45,520 --> 00:13:47,680
Speaker 4: I've got Yeah, I've got a I've got a full

243
00:13:47,760 --> 00:13:53,000
Speaker 4: light bed that does near infrared and infrared light. And

244
00:13:54,200 --> 00:13:57,280
Speaker 4: it's just because I looked into the research, I'm like,

245
00:13:57,880 --> 00:14:00,920
Speaker 4: holy shit, this is if you're going to spend money

246
00:14:00,960 --> 00:14:03,880
Speaker 4: on your health, and this is a very good when

247
00:14:03,920 --> 00:14:05,880
Speaker 4: you can buy a whole heap of different panels. I'll

248
00:14:05,920 --> 00:14:08,120
Speaker 4: link to I'll link to the stuff that I have

249
00:14:08,280 --> 00:14:10,959
Speaker 4: in the show notes. But but let's let's go back

250
00:14:10,960 --> 00:14:14,760
Speaker 4: to you to talk about some of the mechanisms by

251
00:14:14,880 --> 00:14:18,679
Speaker 4: which this this light, whether it's red light on the

252
00:14:18,760 --> 00:14:22,200
Speaker 4: skin or whether it's near infrared light. You know, what

253
00:14:23,200 --> 00:14:26,120
Speaker 4: are some of the things that we're actually seeing coming

254
00:14:26,200 --> 00:14:29,480
Speaker 4: out in the in the research about this well, I

255
00:14:29,560 --> 00:14:30,520
Speaker 4: think the most.

256
00:14:30,360 --> 00:14:34,560
Speaker 2: Interesting to me is a study of Alzheimer's patients wearing

257
00:14:34,680 --> 00:14:40,840
Speaker 2: these little infrared cats and seeing improvements in symptoms. And

258
00:14:40,880 --> 00:14:43,920
Speaker 2: I think there's a similar study with parkinstances. They'sn't hold

259
00:14:44,000 --> 00:14:44,840
Speaker 2: me exacutly.

260
00:14:45,240 --> 00:14:47,680
Speaker 1: There is, there is absolutely studies in Parkinson's.

261
00:14:47,720 --> 00:14:53,200
Speaker 2: Yeah, and you know, these are problems with monocultural function.

262
00:14:53,360 --> 00:14:57,080
Speaker 2: And because you know, as you'd expect the brain being

263
00:14:57,120 --> 00:15:01,560
Speaker 2: the most energytic demanding organ, if you've got problems and

264
00:15:01,640 --> 00:15:05,400
Speaker 2: metabolism in mitochondrial function, I think that's the first place

265
00:15:05,440 --> 00:15:07,680
Speaker 2: that's already going to show up. So I think that's

266
00:15:08,520 --> 00:15:11,840
Speaker 2: as stylising. So I think that's the frontier. There's another

267
00:15:11,880 --> 00:15:14,480
Speaker 2: there's one more mechanism which I think is even more edgy.

268
00:15:15,880 --> 00:15:17,720
Speaker 2: If I haven't sent you the paper, and we'll certainly

269
00:15:17,720 --> 00:15:19,480
Speaker 2: send a link to and put on your notes. But

270
00:15:19,960 --> 00:15:21,880
Speaker 2: there's a paper published at the end of twenty twenty

271
00:15:21,960 --> 00:15:28,360
Speaker 2: three called melanin a Unifying Theory of Brain Health, And

272
00:15:29,760 --> 00:15:31,800
Speaker 2: it's really the only paper published in this and it's

273
00:15:31,840 --> 00:15:34,280
Speaker 2: in a medical hypothesis June, which I always find those

274
00:15:34,400 --> 00:15:36,960
Speaker 2: interesting because somewhere on the edge, and it's a US

275
00:15:37,080 --> 00:15:41,000
Speaker 2: couple who work for a biotech company that's really doing

276
00:15:41,080 --> 00:15:47,200
Speaker 2: work in biologics in terms of solar energy and solar

277
00:15:47,360 --> 00:15:50,400
Speaker 2: energy storage, and they've got patents in this, and no

278
00:15:50,440 --> 00:15:52,520
Speaker 2: one's ready published much else on this, but they really

279
00:15:52,640 --> 00:15:56,640
Speaker 2: do an extraordinary job of talking about what we think

280
00:15:56,720 --> 00:16:01,240
Speaker 2: of as a pigment in the skin melanin that I've got.

281
00:16:01,280 --> 00:16:04,000
Speaker 2: I've got darker skin than you. I've probably got more melanin.

282
00:16:04,160 --> 00:16:06,400
Speaker 2: You know, it's also in your hair, which also got

283
00:16:06,440 --> 00:16:06,920
Speaker 2: more than you.

284
00:16:07,400 --> 00:16:12,160
Speaker 3: The uh.

285
00:16:14,320 --> 00:16:16,960
Speaker 2: But but but but you know, it's it's an interesting thing,

286
00:16:17,080 --> 00:16:20,400
Speaker 2: right because that too. It takes light and it starts

287
00:16:20,440 --> 00:16:23,960
Speaker 2: to split water into hydrogen oxygen and four electrons it

288
00:16:24,080 --> 00:16:26,440
Speaker 2: and it can store it, which is you know, the

289
00:16:26,560 --> 00:16:30,120
Speaker 2: mitochondry don't store energy, they just produce energy, so it

290
00:16:30,200 --> 00:16:32,960
Speaker 2: can store energy there and you get that sort of

291
00:16:33,000 --> 00:16:35,600
Speaker 2: increase in melanin and the branding of the skin and

292
00:16:35,680 --> 00:16:38,320
Speaker 2: it becomes protective and that sort of stuff and has

293
00:16:38,360 --> 00:16:39,960
Speaker 2: antioxid data effectives.

294
00:16:40,120 --> 00:16:40,880
Speaker 3: There's all that going on.

295
00:16:41,000 --> 00:16:46,440
Speaker 2: So that's a that's there's no debate about melanin's photosynthetic properties,

296
00:16:46,480 --> 00:16:47,720
Speaker 2: the fact that it's in the skin.

297
00:16:49,320 --> 00:16:52,200
Speaker 1: And so on and so forth.

298
00:16:53,640 --> 00:16:58,040
Speaker 2: What's interesting is that these guys show that actually melanin,

299
00:16:58,280 --> 00:17:01,920
Speaker 2: it's not just in the skin, it's in most cells

300
00:17:01,960 --> 00:17:05,080
Speaker 2: in the body. And they particularly concentrations on neurons, and

301
00:17:05,119 --> 00:17:10,480
Speaker 2: they show that that melanin gratulates the nucleus in virtual

302
00:17:10,720 --> 00:17:15,760
Speaker 2: in your oonal cell and does receive non visible light

303
00:17:16,800 --> 00:17:19,600
Speaker 2: and converts it to energy. And this is I just

304
00:17:19,640 --> 00:17:24,360
Speaker 2: find this an astonishing thing that there's this whole other

305
00:17:24,480 --> 00:17:26,720
Speaker 2: pathway that's essentially photosynthetic as well.

306
00:17:27,280 --> 00:17:29,560
Speaker 3: We don't know exactly what it does, but it's implicated in.

307
00:17:31,400 --> 00:17:34,480
Speaker 2: Both Parkinson's and Outsider's and other origin to disease. Big

308
00:17:34,520 --> 00:17:37,680
Speaker 2: problems in that pathway. And in fact, you can actually

309
00:17:37,760 --> 00:17:39,440
Speaker 2: upregulate this pathway.

310
00:17:40,560 --> 00:17:44,280
Speaker 3: With nicotine. It's the only probable benefit of nicotine.

311
00:17:44,440 --> 00:17:47,000
Speaker 2: And you know, you've seen people in the biohacking world

312
00:17:47,040 --> 00:17:52,959
Speaker 2: recently microdosing nicotine, and actually nicotine is actually a protective

313
00:17:53,000 --> 00:17:55,359
Speaker 2: factor for Pakiston's.

314
00:17:56,200 --> 00:17:57,800
Speaker 3: And I'm not saying you get up in smoke. That's

315
00:17:57,800 --> 00:18:01,399
Speaker 3: obviously a dumbass idea, but the the.

316
00:18:03,720 --> 00:18:05,800
Speaker 2: You know, if all this pans out to be like

317
00:18:05,920 --> 00:18:08,119
Speaker 2: they say it is, or even half of it's true,

318
00:18:08,880 --> 00:18:11,920
Speaker 2: then to me it means we fundamentally.

319
00:18:11,400 --> 00:18:13,280
Speaker 3: Don't understand a lot of biology.

320
00:18:14,040 --> 00:18:17,879
Speaker 2: And I've been reflecting so much on this because I

321
00:18:17,920 --> 00:18:20,320
Speaker 2: think it was sixteen twenty eight that it was discovered

322
00:18:20,359 --> 00:18:22,800
Speaker 2: that we have a circulated we have a heart and

323
00:18:22,960 --> 00:18:24,359
Speaker 2: circulating bite.

324
00:18:24,800 --> 00:18:26,680
Speaker 3: It's not in compartments as first thought.

325
00:18:26,920 --> 00:18:29,520
Speaker 2: Now that would have seemed self evident to me, especially

326
00:18:29,560 --> 00:18:31,040
Speaker 2: the amount of killing and stuff that was going on

327
00:18:31,200 --> 00:18:36,320
Speaker 2: and animals and chemists look at it, but that was

328
00:18:36,359 --> 00:18:39,000
Speaker 2: a first really only came to scientific attention in the

329
00:18:39,000 --> 00:18:43,080
Speaker 2: sixteen twenty eight. It's so recent in human history really,

330
00:18:43,440 --> 00:18:49,920
Speaker 2: And so now, okay, now I understanding this light and okay,

331
00:18:50,280 --> 00:18:55,199
Speaker 2: vitamin D yeah, okay, of red okay, yep, okay, now

332
00:18:55,280 --> 00:18:57,640
Speaker 2: melon and there's this other new cab of the rank.

333
00:18:57,720 --> 00:18:57,960
Speaker 3: Wow.

334
00:18:59,400 --> 00:19:01,920
Speaker 2: And you know, it's not well known, and I don't

335
00:19:01,960 --> 00:19:03,640
Speaker 2: know exactly here it's going to paint out, but it's

336
00:19:04,119 --> 00:19:05,520
Speaker 2: to me that's fascinate important.

337
00:19:05,960 --> 00:19:06,160
Speaker 3: Yeah.

338
00:19:06,840 --> 00:19:07,439
Speaker 1: Absolutely.

339
00:19:07,520 --> 00:19:11,240
Speaker 4: I mean the whole light thing, which I've only really

340
00:19:11,320 --> 00:19:13,680
Speaker 4: come across in the last couple of years, it's just

341
00:19:13,760 --> 00:19:17,480
Speaker 4: freaking mind blowing isn't it so for people just to

342
00:19:17,560 --> 00:19:21,520
Speaker 4: give a bit of a primer, a practical primer.

343
00:19:21,960 --> 00:19:24,359
Speaker 1: So red light is actually visible, So.

344
00:19:24,440 --> 00:19:28,360
Speaker 4: Any of the devices where you're talking about light therapy,

345
00:19:28,680 --> 00:19:32,199
Speaker 4: the red stuff is visible six twenty to seven fifty

346
00:19:32,480 --> 00:19:36,440
Speaker 4: and nanometers and that's really good for our skin, right,

347
00:19:36,520 --> 00:19:40,240
Speaker 4: so anybody with acne or skin conditions. I mean, we've

348
00:19:40,280 --> 00:19:42,960
Speaker 4: got one of those red light masks that the kids use.

349
00:19:43,280 --> 00:19:44,960
Speaker 4: It's actually brilliant for skin.

350
00:19:46,720 --> 00:19:51,480
Speaker 1: And Is said, yes, So I have these little glasses.

351
00:19:51,040 --> 00:19:54,760
Speaker 4: That were created by a guy in London and they're

352
00:19:54,800 --> 00:19:57,600
Speaker 4: called eye Power, and I will put a link into

353
00:19:57,880 --> 00:19:58,199
Speaker 4: hit us.

354
00:19:58,520 --> 00:19:59,080
Speaker 1: Yeah I have them.

355
00:19:59,160 --> 00:20:00,960
Speaker 4: Oh yeah, I mean I've had them for like two

356
00:20:01,040 --> 00:20:03,920
Speaker 4: years and you just stick them on once a week

357
00:20:04,240 --> 00:20:07,959
Speaker 4: and you turn it on and it's just this really

358
00:20:08,119 --> 00:20:11,600
Speaker 4: strong red light that actually has been shown to activate

359
00:20:11,640 --> 00:20:16,040
Speaker 4: the mitochondria in your retinal sales and an equals one

360
00:20:16,119 --> 00:20:17,920
Speaker 4: but it is how I still don't use glasses and

361
00:20:17,960 --> 00:20:22,000
Speaker 4: I'm fifty three, but that stuff is great. So red

362
00:20:22,080 --> 00:20:25,480
Speaker 4: light great for the eyes and the skin, and in

363
00:20:25,640 --> 00:20:29,399
Speaker 4: the near infrared, which you can't see, which is actually

364
00:20:29,600 --> 00:20:33,080
Speaker 4: eight hundred to twenty five hundred nanimeters, but there seems

365
00:20:33,119 --> 00:20:37,960
Speaker 4: to be a therapeutic window of around eight hundred to

366
00:20:39,119 --> 00:20:42,680
Speaker 4: twelve hundred, maybe even thirteen hundred, or some claims that

367
00:20:42,960 --> 00:20:47,040
Speaker 4: thirteen hundred will penetrate deeper, and that makes sense because

368
00:20:47,080 --> 00:20:50,159
Speaker 4: we know that eight hundred penetrates deeper than six point fifty.

369
00:20:51,080 --> 00:20:55,719
Speaker 4: But there are interesting research studies. One a great one

370
00:20:55,840 --> 00:20:59,680
Speaker 4: I think you've seen on Alzheimer's patients. They did twice

371
00:20:59,680 --> 00:21:03,879
Speaker 4: a day with these helmets for eight weeks ten sixty

372
00:21:04,000 --> 00:21:09,119
Speaker 4: to ten eighty nanometers. They had improvements in that s

373
00:21:09,720 --> 00:21:13,680
Speaker 4: and it's a global test of memory clock drawing, which

374
00:21:13,720 --> 00:21:16,760
Speaker 4: you know is a classic test for people with Alzheimer's

375
00:21:17,000 --> 00:21:21,320
Speaker 4: improvements and cognition concentration reductions and anxiety. And as you said,

376
00:21:21,359 --> 00:21:26,360
Speaker 4: then other research coming out about Parkinson's disease and these helmets.

377
00:21:26,400 --> 00:21:29,760
Speaker 4: Now they are pretty expensive, but I find a guy

378
00:21:29,760 --> 00:21:32,000
Speaker 4: who shows how you can make your own, so I

379
00:21:32,119 --> 00:21:32,879
Speaker 4: will link to this.

380
00:21:33,359 --> 00:21:36,040
Speaker 2: Yeah, but it's pretty expensive having your life around by

381
00:21:37,440 --> 00:21:41,080
Speaker 2: exactly but lost of your soul basically. So there's another thing.

382
00:21:41,359 --> 00:21:44,640
Speaker 4: Yeah, absolutely absolutely, And look, I have a red light

383
00:21:44,720 --> 00:21:49,800
Speaker 4: bed that I got from red dot led for about

384
00:21:49,840 --> 00:21:52,280
Speaker 4: half the price that you'd buy the commercial ones, and

385
00:21:52,400 --> 00:21:54,560
Speaker 4: as you and me know, Grant Grant, they all made

386
00:21:54,600 --> 00:21:57,639
Speaker 4: in the same factories in China, right, So well, we.

387
00:21:57,680 --> 00:21:59,520
Speaker 3: Were scoring across the el the Express and there looking

388
00:21:59,560 --> 00:21:59,960
Speaker 3: at those.

389
00:22:00,240 --> 00:22:02,879
Speaker 4: Yeah, yeah, absolutely, so I will I will put a

390
00:22:02,960 --> 00:22:05,400
Speaker 4: link to the bed that I've got. You can buy

391
00:22:05,440 --> 00:22:08,320
Speaker 4: all sorts of different panels. But red light has been

392
00:22:08,359 --> 00:22:12,359
Speaker 4: shown to help with injury recovery, like that chineering for

393
00:22:12,480 --> 00:22:13,680
Speaker 4: red with injury recovery.

394
00:22:13,760 --> 00:22:17,080
Speaker 1: But for me, the really interesting thing is the stimulation

395
00:22:17,160 --> 00:22:21,520
Speaker 1: of the mitochondria. Uh and and particularly when we get

396
00:22:21,560 --> 00:22:24,840
Speaker 1: into brein health. I think that's a whole new frontier.

397
00:22:25,520 --> 00:22:28,760
Speaker 3: And then yea of physiology.

398
00:22:29,000 --> 00:22:32,640
Speaker 4: Yeah, pretty, it's just it's it's it's just so amazing

399
00:22:32,840 --> 00:22:36,480
Speaker 4: that you just pull up this rock and all this

400
00:22:36,720 --> 00:22:40,119
Speaker 4: ship comes scurrying out about stuff we we just didn't

401
00:22:40,160 --> 00:22:42,320
Speaker 4: know about. And this Melanie thing, I'm gonna have to

402
00:22:42,359 --> 00:22:45,760
Speaker 4: look into that paper because that's pretty freaking interesting. Now

403
00:22:45,800 --> 00:22:48,160
Speaker 4: we could we could go in and talk about light

404
00:22:48,280 --> 00:22:51,479
Speaker 4: ad nauseum, but I think that's probably the main thing

405
00:22:51,560 --> 00:22:53,320
Speaker 4: unless you have anything else that you want to add

406
00:22:53,440 --> 00:22:54,000
Speaker 4: around light.

407
00:22:55,480 --> 00:22:59,960
Speaker 1: Okay, so let's let's go and talk now about exercise.

408
00:23:00,280 --> 00:23:02,600
Speaker 4: So I'll take the lead on exercise and then you

409
00:23:02,800 --> 00:23:08,520
Speaker 4: jump in wherever you want to. So look, the research

410
00:23:08,640 --> 00:23:14,080
Speaker 4: shows that exercises the most important thing for your longevity.

411
00:23:14,280 --> 00:23:17,400
Speaker 1: It's as simple as that. And what most people don't.

412
00:23:17,320 --> 00:23:20,639
Speaker 4: Understand, Grant, is that the reason that exercise is good

413
00:23:20,680 --> 00:23:23,399
Speaker 4: for you is that it's a stressor. So it's a

414
00:23:23,600 --> 00:23:27,120
Speaker 4: classic hormetic stressor in that if you don't do any

415
00:23:27,480 --> 00:23:29,400
Speaker 4: it's really bad for you. Then you do some, it's

416
00:23:29,440 --> 00:23:31,320
Speaker 4: good for you. You do more, it's better, you do

417
00:23:31,400 --> 00:23:36,920
Speaker 4: even more it's better. But then potentially ridiculous amounts of it.

418
00:23:37,119 --> 00:23:40,560
Speaker 4: You stop to see the benefits, and I'll maybe get

419
00:23:40,600 --> 00:23:43,240
Speaker 4: you to talk about some of that, some of those

420
00:23:43,440 --> 00:23:47,960
Speaker 4: negative effects, particularly around endurance training and af at the

421
00:23:48,080 --> 00:23:51,240
Speaker 4: end of it. But I think the two things that

422
00:23:51,560 --> 00:23:55,760
Speaker 4: are pretty key when you look at all the interventions

423
00:23:56,000 --> 00:24:00,479
Speaker 4: or or things that extend lifespan, and you VO two

424
00:24:00,560 --> 00:24:05,399
Speaker 4: max is a clear winner, an absolute clear winner. And

425
00:24:05,560 --> 00:24:09,120
Speaker 4: there doesn't seem to be an upper limit of VO

426
00:24:09,240 --> 00:24:11,840
Speaker 4: two right as opposed to the amount of time, so

427
00:24:12,000 --> 00:24:13,520
Speaker 4: that there's a bit of nuance there.

428
00:24:13,680 --> 00:24:15,560
Speaker 1: Right. But that paper in.

429
00:24:15,640 --> 00:24:19,600
Speaker 4: Jama which we have both seen, I will quickly give

430
00:24:19,840 --> 00:24:22,680
Speaker 4: an overview of this and you can comment on a cramp.

431
00:24:22,760 --> 00:24:25,720
Speaker 4: But it was produced a paper of one hundred and

432
00:24:25,760 --> 00:24:28,199
Speaker 4: twenty two thousand people who were all in their fifties

433
00:24:28,280 --> 00:24:33,080
Speaker 4: or sixties, underwent treadmill testing because they had ACG tests

434
00:24:33,160 --> 00:24:35,159
Speaker 4: on their heart, but they also did treadmill testing, They

435
00:24:35,160 --> 00:24:36,160
Speaker 4: did their VO two max.

436
00:24:36,800 --> 00:24:38,600
Speaker 1: They followed them for fifteen years.

437
00:24:38,520 --> 00:24:40,840
Speaker 4: A bunch of people died, and then at the end

438
00:24:40,880 --> 00:24:42,880
Speaker 4: of it they went back and analyzed it and said,

439
00:24:42,960 --> 00:24:46,120
Speaker 4: did their VO two max their cardio respiratory fitness fifteen

440
00:24:46,200 --> 00:24:49,120
Speaker 4: years ago have an impact on how long they lived

441
00:24:49,200 --> 00:24:52,359
Speaker 4: or their risk of dying? Right, So a little bit

442
00:24:52,400 --> 00:24:56,359
Speaker 4: of a primer context for people around hazard ratios to

443
00:24:56,560 --> 00:24:59,720
Speaker 4: understand this. So what they did in the same paper,

444
00:25:00,000 --> 00:25:03,840
Speaker 4: which I think is really good, they compared people who

445
00:25:03,920 --> 00:25:07,760
Speaker 4: were had certain conditions and didn't. So what this paper

446
00:25:07,840 --> 00:25:11,240
Speaker 4: showed hazard ratios. So if I was a smoker and

447
00:25:11,320 --> 00:25:15,359
Speaker 4: you weren't, grant, my hazard ratio for death in the

448
00:25:15,440 --> 00:25:17,800
Speaker 4: next fifteen years would be one point four to one.

449
00:25:18,480 --> 00:25:20,960
Speaker 4: So what that means for the light people out of

450
00:25:21,040 --> 00:25:23,360
Speaker 4: forty one percent increased chance of death in the next

451
00:25:23,400 --> 00:25:26,160
Speaker 4: fifteen years because I'm a smoker and you're not. Everybody

452
00:25:26,240 --> 00:25:29,720
Speaker 4: gets that if I had carneriorady disease, twenty nine percent

453
00:25:29,800 --> 00:25:33,240
Speaker 4: increased risk of death. If I had diabetes forty percent

454
00:25:33,359 --> 00:25:34,320
Speaker 4: increased risk of death.

455
00:25:34,400 --> 00:25:38,280
Speaker 1: If I had hypertension twenty one percent increased risk of death.

456
00:25:38,600 --> 00:25:40,119
Speaker 1: Right here we get to the exercise.

457
00:25:41,119 --> 00:25:42,440
Speaker 3: What about the INSIGHT's rental disease?

458
00:25:42,480 --> 00:25:45,639
Speaker 1: Well, oh sorry, yeah, yeah, cool n stage renal disease.

459
00:25:45,720 --> 00:25:49,040
Speaker 4: My kidneys are packing up and my hazard ratio is

460
00:25:49,080 --> 00:25:51,520
Speaker 4: two point seventy eight, So I'm one hundred and seventy

461
00:25:51,600 --> 00:25:53,000
Speaker 4: eight percent more likely to.

462
00:25:53,200 --> 00:25:55,240
Speaker 1: Die than you in the next fifteen years.

463
00:25:55,400 --> 00:25:57,480
Speaker 3: Right, yeah, what's the fir your kids?

464
00:25:58,040 --> 00:25:59,879
Speaker 1: Yeah, exactly. But here's the thing.

465
00:26:00,560 --> 00:26:04,000
Speaker 4: If you were below average, and what they did in

466
00:26:04,119 --> 00:26:07,240
Speaker 4: this low the lowest is the lowest twenty five percent,

467
00:26:07,320 --> 00:26:10,320
Speaker 4: then below average twenty five to fifty, then above average

468
00:26:10,359 --> 00:26:12,800
Speaker 4: fifty to seventy five, and then high the top twenty

469
00:26:12,840 --> 00:26:15,920
Speaker 4: five percent, and then elite. I think they carved the

470
00:26:16,040 --> 00:26:19,000
Speaker 4: top three out of the high It was two and

471
00:26:19,080 --> 00:26:19,880
Speaker 4: a half or three.

472
00:26:19,800 --> 00:26:20,440
Speaker 3: Right, yeah.

473
00:26:22,000 --> 00:26:25,440
Speaker 4: So if I'm low the lowest twenty five percent and

474
00:26:25,560 --> 00:26:29,200
Speaker 4: you're below average, my risk of death compared to yours

475
00:26:30,600 --> 00:26:33,440
Speaker 4: ninety five percent increase my hazard ratios one point ninety five.

476
00:26:33,800 --> 00:26:39,200
Speaker 4: This is like having diabetes, carnery art disease, and hypertension.

477
00:26:41,160 --> 00:26:43,840
Speaker 1: That's the risk of me being low versus you being high.

478
00:26:43,880 --> 00:26:45,720
Speaker 1: But here's the ridiculous one.

479
00:26:46,320 --> 00:26:50,040
Speaker 4: If you're elite and I'm low, I have a four

480
00:26:50,200 --> 00:26:53,359
Speaker 4: hundred and four percent increased risk of death compared to you.

481
00:26:54,200 --> 00:26:57,560
Speaker 4: That blows end stage renal disease out of the water.

482
00:26:57,760 --> 00:27:00,480
Speaker 4: In fact, you could have end stage adrenal disease, high pretension,

483
00:27:00,560 --> 00:27:03,560
Speaker 4: corny already to these diabetes and smoker, and you wouldn't

484
00:27:03,560 --> 00:27:05,640
Speaker 4: have to see the bloody risk factor of somebody low

485
00:27:05,760 --> 00:27:06,280
Speaker 4: versus heart.

486
00:27:07,000 --> 00:27:08,399
Speaker 1: Yeah, like that's crazy.

487
00:27:08,920 --> 00:27:11,040
Speaker 2: Yeah, it's a massive effect, and you take notice of

488
00:27:11,080 --> 00:27:13,920
Speaker 2: those as sort of that whole you know what counts

489
00:27:13,960 --> 00:27:18,040
Speaker 2: as a big effect in these studies that gets it. Interestingly, though,

490
00:27:18,080 --> 00:27:20,800
Speaker 2: there's a paper just come out this week around the

491
00:27:20,880 --> 00:27:25,280
Speaker 2: same thing, and I think it I never quite understand

492
00:27:25,320 --> 00:27:29,600
Speaker 2: these mend Ali and randomizations. Yes they use, but they

493
00:27:29,680 --> 00:27:33,960
Speaker 2: make a good point around VO two for its own sake,

494
00:27:33,960 --> 00:27:34,440
Speaker 2: because it's.

495
00:27:34,359 --> 00:27:36,440
Speaker 3: At we go I need that number of the two max.

496
00:27:36,480 --> 00:27:38,919
Speaker 2: But you know that they argue that actually it's probably

497
00:27:38,960 --> 00:27:43,639
Speaker 2: the best and most accurate proxy of overall how active

498
00:27:43,680 --> 00:27:48,520
Speaker 2: you are, you're sort of combined on well being. It's

499
00:27:48,560 --> 00:27:51,640
Speaker 2: a sort of weighted moving average of that as well.

500
00:27:51,760 --> 00:27:54,000
Speaker 2: So the more recent stuff counts, but it does have

501
00:27:54,160 --> 00:27:58,280
Speaker 2: quite a long history. And actually, if you sort of

502
00:27:58,720 --> 00:28:05,160
Speaker 2: low a look, there's a media to fixes on body composition, strength, strength, endurance,

503
00:28:05,200 --> 00:28:05,399
Speaker 2: some of.

504
00:28:05,440 --> 00:28:08,520
Speaker 3: These other measures, those are actually the causal things.

505
00:28:08,640 --> 00:28:12,240
Speaker 2: Rather than vi to itself being the main causal factor

506
00:28:12,280 --> 00:28:14,920
Speaker 2: in the science psych it's actually just a very repeatable,

507
00:28:15,000 --> 00:28:18,680
Speaker 2: accurate measurement that proxies, you know, much of all of

508
00:28:18,800 --> 00:28:21,280
Speaker 2: hormitic medicine in many ways. So that's I think that's

509
00:28:21,400 --> 00:28:23,600
Speaker 2: I quite like thinking about it that way. The way

510
00:28:23,640 --> 00:28:25,800
Speaker 2: that I don't understand their methods fully, by the way.

511
00:28:25,760 --> 00:28:27,480
Speaker 3: But that's that's another story.

512
00:28:27,720 --> 00:28:30,719
Speaker 1: I think that is a really good point. I mean

513
00:28:31,359 --> 00:28:32,120
Speaker 1: your veal too.

514
00:28:32,480 --> 00:28:35,480
Speaker 4: It's not really something that you can cram for, you know,

515
00:28:35,720 --> 00:28:38,240
Speaker 4: I was, I was a cromer at university. I'm sure

516
00:28:38,320 --> 00:28:42,040
Speaker 4: you probably were right. So it's not something that you go,

517
00:28:42,120 --> 00:28:43,680
Speaker 4: I've got my vel to you. Next week, I'm going

518
00:28:43,720 --> 00:28:45,800
Speaker 4: to I'm going to train like a mad man for

519
00:28:45,880 --> 00:28:50,800
Speaker 4: a week. It is the best proxy of your overall

520
00:28:51,000 --> 00:28:54,360
Speaker 4: training history, I think, And that and there's.

521
00:28:54,240 --> 00:28:56,880
Speaker 2: A well been layer as well over above training history

522
00:28:56,920 --> 00:28:59,400
Speaker 2: because your ability to recover from trying to get enough

523
00:28:59,520 --> 00:29:02,959
Speaker 2: sleep well enough, it's sort of built in so then

524
00:29:03,040 --> 00:29:05,960
Speaker 2: a bit as well. Yeah, so it's sort of like

525
00:29:06,040 --> 00:29:08,640
Speaker 2: a master measurement in some ways.

526
00:29:08,680 --> 00:29:09,520
Speaker 3: You might think about it.

527
00:29:10,120 --> 00:29:12,320
Speaker 2: I mean just wondering about it this morning when I

528
00:29:12,400 --> 00:29:15,200
Speaker 2: was coming up here thinking about that, you know, as

529
00:29:15,560 --> 00:29:17,440
Speaker 2: VO two actually just a proxy as a sort of

530
00:29:17,520 --> 00:29:20,400
Speaker 2: home more medic maths to measurement because you've got to

531
00:29:21,520 --> 00:29:24,640
Speaker 2: to achieve there in the long term. You've got you

532
00:29:24,760 --> 00:29:27,000
Speaker 2: can't be having a sleep stuff, You've got to be

533
00:29:27,040 --> 00:29:28,280
Speaker 2: eating in a reasonable way.

534
00:29:28,400 --> 00:29:28,600
Speaker 3: Yeah.

535
00:29:28,680 --> 00:29:31,280
Speaker 4: Yeah, that's that's a very good point and it probably

536
00:29:31,280 --> 00:29:33,680
Speaker 4: plays into the next one where you know, next to

537
00:29:33,720 --> 00:29:36,640
Speaker 4: your veal two, one of the biggest predictors of longevity

538
00:29:36,720 --> 00:29:40,760
Speaker 4: is muscle strength. So and we see this in different research.

539
00:29:41,080 --> 00:29:44,240
Speaker 4: Some say it's muscle mass and others said strength. I

540
00:29:44,360 --> 00:29:48,320
Speaker 4: think mass is a proxy for strength, But for me,

541
00:29:49,560 --> 00:29:56,880
Speaker 4: the mechanism behind both strength and veal two is really

542
00:29:56,920 --> 00:30:00,880
Speaker 4: about let's talk about the hormetic mechanisms. Because exercise is

543
00:30:00,960 --> 00:30:04,760
Speaker 4: a stressor, right. Frank Booth showed fifteen years ago that

544
00:30:04,920 --> 00:30:07,600
Speaker 4: when you exercise. As soon as you start, you get

545
00:30:07,640 --> 00:30:11,200
Speaker 4: a big spike in stress response jenes. Right, so these

546
00:30:11,320 --> 00:30:15,680
Speaker 4: are the drivers of hormesis, and then there's an activation

547
00:30:15,800 --> 00:30:19,840
Speaker 4: of metabolic priority genes and then mitochondrial enzyme genes.

548
00:30:19,880 --> 00:30:23,200
Speaker 1: But for me, I think the driver of a lot

549
00:30:23,280 --> 00:30:25,120
Speaker 1: of this are miokines.

550
00:30:26,280 --> 00:30:29,280
Speaker 4: So some people who are familiar with this podcast will

551
00:30:29,320 --> 00:30:32,560
Speaker 4: have heard of but these are molecules that are released

552
00:30:33,360 --> 00:30:34,640
Speaker 4: from exercising muscle.

553
00:30:35,240 --> 00:30:36,640
Speaker 1: We've known for decades.

554
00:30:36,680 --> 00:30:39,040
Speaker 4: I mean when I went to my master's in exercise science,

555
00:30:39,480 --> 00:30:44,240
Speaker 4: my accounts, we were told helped to break down glucose

556
00:30:44,320 --> 00:30:46,880
Speaker 4: and fat and give the muscle energy and then help

557
00:30:46,920 --> 00:30:50,000
Speaker 4: in the remodeling to make them bigger, faster, stronger. We

558
00:30:50,200 --> 00:30:55,440
Speaker 4: now know that maokines get out into your circulation and

559
00:30:55,560 --> 00:30:59,320
Speaker 4: they have a positive impact on every single organ and

560
00:30:59,480 --> 00:31:03,960
Speaker 4: every organ system in the brain. But interestingly, from a

561
00:31:04,040 --> 00:31:10,520
Speaker 4: harmetic perspective, they activate the NRAF two and AR pathways, right,

562
00:31:10,680 --> 00:31:14,920
Speaker 4: So these are involved. These are critical pathways involved in

563
00:31:15,080 --> 00:31:19,440
Speaker 4: antioxidant defense at a cellular level and protection against inflammation.

564
00:31:20,360 --> 00:31:23,440
Speaker 2: So yeah, it's so interesting that they do all the

565
00:31:23,600 --> 00:31:27,560
Speaker 2: signaling like just all over the place and specifically for

566
00:31:27,680 --> 00:31:30,320
Speaker 2: this type of thing and a different the SIME molecules

567
00:31:30,560 --> 00:31:33,280
Speaker 2: does the same signaling but somewhere else differently.

568
00:31:32,960 --> 00:31:36,360
Speaker 4: For another you know, it's so yeah, the fact that

569
00:31:37,000 --> 00:31:39,320
Speaker 4: grant you know, the first markin was discovered in the

570
00:31:39,400 --> 00:31:40,280
Speaker 4: nineteen sixties.

571
00:31:41,360 --> 00:31:43,320
Speaker 1: We now have identified more than.

572
00:31:43,400 --> 00:31:48,960
Speaker 4: Six hundred MIO kinds, so molecules produced from muscles that

573
00:31:49,120 --> 00:31:52,400
Speaker 4: have signaling effects throughout the body, and we only know

574
00:31:52,800 --> 00:31:54,080
Speaker 4: what about sixty.

575
00:31:53,800 --> 00:31:54,120
Speaker 1: Of them do.

576
00:31:54,600 --> 00:31:57,560
Speaker 4: But we know they improve the health of your immune system,

577
00:31:57,600 --> 00:32:00,720
Speaker 4: your gastro intestinal system, to help your pancreas create insulin,

578
00:32:00,880 --> 00:32:04,040
Speaker 4: help your liver dispose your glutcose. They remold your bone

579
00:32:04,280 --> 00:32:07,240
Speaker 4: and blood vessels throughout your life. And in the brain

580
00:32:07,920 --> 00:32:10,440
Speaker 4: they trigger the release of BDNF that helps you create

581
00:32:10,520 --> 00:32:12,720
Speaker 4: new brain sales and protects the brain sales you have

582
00:32:12,760 --> 00:32:16,600
Speaker 4: against and veg VEGF that that helps.

583
00:32:16,440 --> 00:32:18,200
Speaker 1: To grow that vascular network.

584
00:32:18,360 --> 00:32:22,320
Speaker 4: So and a lot of it is mediated through these

585
00:32:22,360 --> 00:32:30,960
Speaker 4: stress response pathways. So for me, classic hormesis right there, I've.

586
00:32:30,880 --> 00:32:32,480
Speaker 2: Been having these dreams. I don't know if you have

587
00:32:32,600 --> 00:32:34,920
Speaker 2: them or just lying and being thinking about this. So

588
00:32:35,000 --> 00:32:37,360
Speaker 2: I was imagining that I was like a nanosized vision

589
00:32:37,400 --> 00:32:39,040
Speaker 2: of me that I could travel around the body because

590
00:32:39,400 --> 00:32:41,440
Speaker 2: we're talking about these things. It's all very esotiric and

591
00:32:41,480 --> 00:32:43,720
Speaker 2: we've got these mechanisms and it makes sense that it's level.

592
00:32:43,760 --> 00:32:45,800
Speaker 2: But I'm just I mentioning, you know, you know the

593
00:32:46,040 --> 00:32:49,480
Speaker 2: cellular biochemistry. There's also things going on there. But you know,

594
00:32:49,680 --> 00:32:51,520
Speaker 2: when we I measure them in diagrams, it's not, of

595
00:32:51,560 --> 00:32:52,640
Speaker 2: course what they look like at all.

596
00:32:53,040 --> 00:32:54,520
Speaker 1: Yes, exactly, And.

597
00:32:54,520 --> 00:32:56,000
Speaker 2: I'm just like, what would it be like to be

598
00:32:56,080 --> 00:32:59,800
Speaker 2: inside the pancreas, I mean, randomly thinking about these things?

599
00:33:00,200 --> 00:33:05,200
Speaker 3: Well, that's what reason that is.

600
00:33:05,560 --> 00:33:07,800
Speaker 4: Actually that's quite interesting because this is how all this

601
00:33:07,880 --> 00:33:12,560
Speaker 4: shit happens, right, It is happening in the biochemistry. It's

602
00:33:12,640 --> 00:33:15,440
Speaker 4: happening at its cellular level. It's all the signaling stuff

603
00:33:15,520 --> 00:33:19,440
Speaker 4: that's actually going on. But let's give people, let's give

604
00:33:19,440 --> 00:33:22,120
Speaker 4: people some guidelines because I really want this to be

605
00:33:22,680 --> 00:33:29,840
Speaker 4: pretty practical, and so recommendations are around training, right, so

606
00:33:30,640 --> 00:33:33,120
Speaker 4: from a cardiovascular perspective.

607
00:33:32,840 --> 00:33:36,080
Speaker 1: This is kind of more your bag than my bag.

608
00:33:36,720 --> 00:33:39,800
Speaker 4: And talk to people a little bit about zone two

609
00:33:40,640 --> 00:33:43,880
Speaker 4: maphatone and you know the benefits of zone two and

610
00:33:44,000 --> 00:33:47,880
Speaker 4: then maybe some VO two max stuff, what like how

611
00:33:47,960 --> 00:33:49,440
Speaker 4: do we train for those different things?

612
00:33:50,560 --> 00:33:51,400
Speaker 3: Yeah, so that's the.

613
00:33:53,120 --> 00:33:55,000
Speaker 2: I think it's basically the way I can see of

614
00:33:55,120 --> 00:33:59,000
Speaker 2: that type of exercise. We're talking about this too, almost

615
00:33:59,600 --> 00:34:03,360
Speaker 2: completely different physiological effects of that exercise. One This is

616
00:34:03,440 --> 00:34:09,320
Speaker 2: the same too, which is I prefer done fasted or

617
00:34:09,800 --> 00:34:12,600
Speaker 2: without adding extra glucose really.

618
00:34:14,640 --> 00:34:17,520
Speaker 3: And the thing about that is that it's activating, it's

619
00:34:17,960 --> 00:34:19,400
Speaker 3: returning insulin to basic.

620
00:34:19,239 --> 00:34:22,919
Speaker 2: Levels, glucose to base levels, it's starting to now act

621
00:34:24,120 --> 00:34:28,239
Speaker 2: and get all the mechanisms of utopogy. And this is

622
00:34:28,400 --> 00:34:33,000
Speaker 2: essentially a catabolic process which is highly anti inflammatory and

623
00:34:33,719 --> 00:34:36,200
Speaker 2: very good for you. So you know, the trick there

624
00:34:36,320 --> 00:34:39,359
Speaker 2: is to keep the exercise very easy, and people find

625
00:34:39,400 --> 00:34:43,120
Speaker 2: this hard to do because for most people that's going

626
00:34:43,200 --> 00:34:46,560
Speaker 2: to be walking, some people make running or you know,

627
00:34:46,600 --> 00:34:48,800
Speaker 2: it's just conversation or you feel it you're finishing the

628
00:34:48,880 --> 00:34:52,680
Speaker 2: workout feeling invigorated. So just think about that anytime you

629
00:34:52,680 --> 00:34:56,040
Speaker 2: go working out, actually finishing this feeling good. And a

630
00:34:56,120 --> 00:34:59,279
Speaker 2: lot of people like to use heart rate to monitor that,

631
00:34:59,360 --> 00:35:01,919
Speaker 2: including myself. Off it's just an easy way of keeping

632
00:35:01,960 --> 00:35:04,480
Speaker 2: because you know the various a bit day to day

633
00:35:04,560 --> 00:35:07,880
Speaker 2: and you can cope with that with duration and whatnot.

634
00:35:07,960 --> 00:35:11,040
Speaker 2: So that's Mapatome's formula is one hundred and eighty beats

635
00:35:11,080 --> 00:35:13,800
Speaker 2: for a minute minus your age is about the upper limit.

636
00:35:13,600 --> 00:35:16,080
Speaker 3: Of what we call the aerobic threshold.

637
00:35:16,120 --> 00:35:18,040
Speaker 2: So it's you know, you've mentioned walking up the stairs

638
00:35:18,040 --> 00:35:20,880
Speaker 2: carrying a bag of grocer's where you first start to

639
00:35:20,960 --> 00:35:23,520
Speaker 2: catch any breath at all. It's not lap take thresholder

640
00:35:23,560 --> 00:35:26,560
Speaker 2: and a threshold we really starting to puff, and it's

641
00:35:26,719 --> 00:35:28,600
Speaker 2: just that first thing. You're just trying to stay under that.

642
00:35:29,960 --> 00:35:32,160
Speaker 2: And I think you can do several hours of that

643
00:35:33,640 --> 00:35:36,520
Speaker 2: in a day if you had to. Certainly you should

644
00:35:36,520 --> 00:35:37,680
Speaker 2: be doing several hours in a week.

645
00:35:38,320 --> 00:35:39,520
Speaker 3: And this.

646
00:35:41,320 --> 00:35:43,680
Speaker 2: Even if it fears down into a zone one, which

647
00:35:43,800 --> 00:35:48,240
Speaker 2: is even less than that. You know, okay, elite runners

648
00:35:48,320 --> 00:35:51,800
Speaker 2: may not benefit from walking except for for recovery, but

649
00:35:51,920 --> 00:35:55,719
Speaker 2: for most of us that's going to be good as well.

650
00:35:55,840 --> 00:35:59,239
Speaker 2: So I think you know that as we know, and

651
00:35:59,320 --> 00:36:02,640
Speaker 2: you're very good at doing guard and projects and these

652
00:36:02,719 --> 00:36:04,360
Speaker 2: types of things where you're just out all day.

653
00:36:05,760 --> 00:36:07,120
Speaker 3: Cracking on with it and working.

654
00:36:09,920 --> 00:36:13,319
Speaker 2: I really enjoyed cycling as sort of a middle ledge

655
00:36:13,360 --> 00:36:17,600
Speaker 2: man in life for a time. Coffee, So that's that's

656
00:36:17,640 --> 00:36:17,920
Speaker 2: the thing.

657
00:36:19,120 --> 00:36:24,200
Speaker 4: And I think just for me, I really am a

658
00:36:24,400 --> 00:36:27,600
Speaker 4: good little thing for people to know about what how

659
00:36:27,719 --> 00:36:30,479
Speaker 4: much is too much? And you know, at the upper

660
00:36:30,760 --> 00:36:33,399
Speaker 4: end of zone two you should be able to talk

661
00:36:33,520 --> 00:36:35,719
Speaker 4: but not sing, right, So.

662
00:36:37,760 --> 00:36:38,160
Speaker 1: If you.

663
00:36:39,920 --> 00:36:44,760
Speaker 4: Are struggling to then hold a conversation, in our likelihood,

664
00:36:44,800 --> 00:36:46,879
Speaker 4: you've gone out of zone two and into zone three.

665
00:36:47,280 --> 00:36:48,359
Speaker 1: I think that's pretty key.

666
00:36:48,840 --> 00:36:51,759
Speaker 2: Yeah, And that that heart rate varies both within people

667
00:36:51,880 --> 00:36:56,760
Speaker 2: day to day and also just depending on your experience.

668
00:36:56,840 --> 00:37:00,120
Speaker 2: Like I'm fifty five and that methodtime one four the

669
00:37:00,360 --> 00:37:03,080
Speaker 2: eighty minuitas isn't correct for me at all. My aerobic

670
00:37:03,120 --> 00:37:05,319
Speaker 2: threat was at about one hundred and forty bats per minute,

671
00:37:06,480 --> 00:37:11,000
Speaker 2: and so I consider in the one thirties all day fine, and.

672
00:37:11,040 --> 00:37:11,560
Speaker 3: That sort of thing.

673
00:37:11,600 --> 00:37:13,040
Speaker 2: That other people are going to be in a different

674
00:37:13,719 --> 00:37:16,520
Speaker 2: space than that. You know, things just are different from

675
00:37:16,640 --> 00:37:19,560
Speaker 2: person to person, but you'll figure it out. It's you know,

676
00:37:20,520 --> 00:37:22,719
Speaker 2: it's not too hard to work with that. I think

677
00:37:22,760 --> 00:37:24,560
Speaker 2: the other end, though, that high intensity, which you've been

678
00:37:24,600 --> 00:37:28,800
Speaker 2: more into than me, which is you know, it's not

679
00:37:29,080 --> 00:37:34,560
Speaker 2: just it's actually highly pro inflammatory. So this is an

680
00:37:34,600 --> 00:37:37,160
Speaker 2: exercise that glucose is a primary fuel, and I think

681
00:37:37,160 --> 00:37:38,920
Speaker 2: you could even take some extra with you when you're

682
00:37:39,280 --> 00:37:40,080
Speaker 2: before we're doing that.

683
00:37:41,239 --> 00:37:46,640
Speaker 3: It's brief, it's hard, and it's going.

684
00:37:46,560 --> 00:37:48,600
Speaker 2: To push up that sort of two mats type thing,

685
00:37:48,640 --> 00:37:50,440
Speaker 2: but there's a whole different amount of signaling. And the

686
00:37:50,960 --> 00:37:54,480
Speaker 2: thing about, of course, this is the real hormetic part

687
00:37:54,520 --> 00:37:58,080
Speaker 2: of it, that this is highly stressful. The response is

688
00:37:59,080 --> 00:38:02,560
Speaker 2: briefly inflamma tree and then with appropriate recovery you're improving.

689
00:38:02,600 --> 00:38:05,960
Speaker 2: And I think, so now it's anabolic. So one top

690
00:38:06,000 --> 00:38:10,400
Speaker 2: fix is highly beneficial for its catabolic effects on mitochondrial

691
00:38:10,480 --> 00:38:13,160
Speaker 2: function and everything, and the other one is highly beneficial

692
00:38:13,200 --> 00:38:15,799
Speaker 2: because it's exact opposite of the anabolic.

693
00:38:16,280 --> 00:38:18,960
Speaker 3: Yeah, so it's such an interesting thing about exercise.

694
00:38:20,360 --> 00:38:22,640
Speaker 4: Yeah, at both ends of the scale it has benefits.

695
00:38:22,840 --> 00:38:26,239
Speaker 4: And I think for people the way I say, if

696
00:38:26,239 --> 00:38:28,040
Speaker 4: you're going to do VEO two max training, you know,

697
00:38:28,160 --> 00:38:33,320
Speaker 4: the classic stuff is intervals of between three and eight minutes,

698
00:38:33,560 --> 00:38:37,160
Speaker 4: and that that's probably dictated by your training history. But

699
00:38:37,680 --> 00:38:40,920
Speaker 4: at the end and you're going hard, you're going like

700
00:38:41,880 --> 00:38:48,080
Speaker 4: the hurt right now, oh absolutely, really really psychologically uncomfortable. Right,

701
00:38:48,200 --> 00:38:50,200
Speaker 4: So the idea is that the end of the three

702
00:38:50,280 --> 00:38:52,759
Speaker 4: minutes or the eight minutes, So if you're in an

703
00:38:52,760 --> 00:38:54,160
Speaker 4: eight minute versus a three minute.

704
00:38:54,200 --> 00:38:56,480
Speaker 1: You're in a slightly lower pierce, but you should be

705
00:38:56,600 --> 00:38:58,840
Speaker 1: busted at the end of it, like like god, this

706
00:38:59,040 --> 00:39:02,680
Speaker 1: is fucking horrible. And then you rest for.

707
00:39:02,680 --> 00:39:05,080
Speaker 4: About the equivalent amounts if you're doing a three minute

708
00:39:05,120 --> 00:39:08,440
Speaker 4: interval three minutes hard as and it's any bit of

709
00:39:08,520 --> 00:39:11,880
Speaker 4: equipment that you can be a rower across trainer or

710
00:39:12,040 --> 00:39:15,400
Speaker 4: a bike running running outside, and then.

711
00:39:15,280 --> 00:39:17,080
Speaker 1: You rest for about three minutes. Now, if you're doing

712
00:39:17,120 --> 00:39:17,880
Speaker 1: eight minute.

713
00:39:17,719 --> 00:39:20,359
Speaker 4: Intervals, I don't think you need eight minutes rest, right,

714
00:39:20,520 --> 00:39:22,160
Speaker 4: you need three to five minutes rest.

715
00:39:22,400 --> 00:39:24,440
Speaker 1: But then you repeat those and you do three to

716
00:39:24,600 --> 00:39:25,239
Speaker 1: five of those.

717
00:39:25,400 --> 00:39:31,440
Speaker 4: Now, Interestingly, some people don't respond tremendously well to that,

718
00:39:32,400 --> 00:39:34,040
Speaker 4: but they do respond to the.

719
00:39:34,160 --> 00:39:36,680
Speaker 1: More classic Tobata shorter.

720
00:39:36,480 --> 00:39:41,520
Speaker 4: One thirty thirty on, yeah yeah, yeah yeah, so that

721
00:39:41,719 --> 00:39:46,080
Speaker 4: and that's that is really horrible, right, I.

722
00:39:46,239 --> 00:39:49,160
Speaker 1: Do those sorts of things on my versa climber thirty

723
00:39:49,200 --> 00:39:49,960
Speaker 1: on thirty off.

724
00:39:50,160 --> 00:39:55,200
Speaker 4: It is freaking evil, right, and you are you know,

725
00:39:55,280 --> 00:39:57,279
Speaker 4: you do six to ten of those, but there's a

726
00:39:58,080 --> 00:39:59,560
Speaker 4: you know, if you do five of them, that's a

727
00:39:59,719 --> 00:40:02,799
Speaker 4: that's a ten minute workout, but it's hell, it's hell

728
00:40:02,920 --> 00:40:06,840
Speaker 4: on earth. But that will really move the needle around

729
00:40:06,960 --> 00:40:11,600
Speaker 4: your VO two max and all those hormonic stressors. I

730
00:40:11,680 --> 00:40:14,400
Speaker 4: think the key that I've learned over the years, and

731
00:40:14,520 --> 00:40:16,759
Speaker 4: a lot of it talking to you, is don't do

732
00:40:16,920 --> 00:40:19,960
Speaker 4: all of your exercise like that, because I have traditionally

733
00:40:20,120 --> 00:40:22,800
Speaker 4: done all of my I even do my strength training

734
00:40:22,920 --> 00:40:27,680
Speaker 4: like that. And actually, now let's talk about strength. So

735
00:40:28,040 --> 00:40:31,319
Speaker 4: for the average individual, you want to be doing two

736
00:40:31,400 --> 00:40:36,040
Speaker 4: to three full body weight workouts a week. Forget about

737
00:40:36,160 --> 00:40:41,720
Speaker 4: bodybuilding training muscle parts. I actually like thinking about movement patterns.

738
00:40:41,719 --> 00:40:43,680
Speaker 4: Particularly you want to be functional. Now, if you're an athlete,

739
00:40:44,760 --> 00:40:47,040
Speaker 4: this doesn't count, right, this is different. This is if

740
00:40:47,080 --> 00:40:54,880
Speaker 4: you want longevity. I like thinking about push, pull, bend, squat, lunge, rotate, right,

741
00:40:55,040 --> 00:40:57,759
Speaker 4: and then you have exercise around that. And I tend

742
00:40:57,840 --> 00:41:04,040
Speaker 4: to when I'm programming, I'll do like push, lunch, rotate, pull,

743
00:41:04,800 --> 00:41:09,239
Speaker 4: band squat right, or you know, try to alternately.

744
00:41:08,960 --> 00:41:12,319
Speaker 3: Sort of cycle through those, like on each of those

745
00:41:12,360 --> 00:41:13,520
Speaker 3: and then come back again or something.

746
00:41:13,640 --> 00:41:15,920
Speaker 1: Yeah, So what I will tend to do.

747
00:41:16,160 --> 00:41:20,040
Speaker 4: So we've got you've got six different movement patterns, and

748
00:41:20,160 --> 00:41:23,399
Speaker 4: then I add I add a rehab one at the end, right,

749
00:41:23,760 --> 00:41:27,680
Speaker 4: So I do seven, and I do thirty seconds of work.

750
00:41:27,760 --> 00:41:28,720
Speaker 1: So time under.

751
00:41:28,640 --> 00:41:31,600
Speaker 4: Tension I like to think about rather than reps and

752
00:41:32,160 --> 00:41:36,560
Speaker 4: really emphasizing the eccentric portion. So I'll do thirty seconds

753
00:41:36,600 --> 00:41:39,080
Speaker 4: of work, ten seconds of rest, which isn't rest, it's

754
00:41:39,160 --> 00:41:41,920
Speaker 4: moved to the next station, thirty seconds of work. So

755
00:41:42,040 --> 00:41:45,759
Speaker 4: I do seven of those, and then I do that

756
00:41:45,920 --> 00:41:47,280
Speaker 4: four times, so I do a circuit.

757
00:41:47,800 --> 00:41:48,960
Speaker 1: So there's okay, I'm going to go.

758
00:41:50,000 --> 00:41:51,880
Speaker 2: So where I work here in my labor I've got

759
00:41:51,960 --> 00:41:54,759
Speaker 2: an awesome gum I'm going to do. I like this

760
00:41:54,840 --> 00:41:56,400
Speaker 2: time under the tension, but I'm going to do that.

761
00:41:56,800 --> 00:42:00,080
Speaker 4: Yeah, And so that that is about sixteen seventy in

762
00:42:00,160 --> 00:42:02,960
Speaker 4: it workout. It's less than twenty minutes. But I'm getting

763
00:42:03,160 --> 00:42:06,799
Speaker 4: twenty eight sets of resistance training in there. And I'm

764
00:42:06,840 --> 00:42:10,279
Speaker 4: also activating my cardiovascar system. Because you're breathing out your arse,

765
00:42:10,360 --> 00:42:12,920
Speaker 4: you know you're going pretty hard, particularly when you're doing

766
00:42:12,960 --> 00:42:15,600
Speaker 4: the full body movements, the bends, the and the and

767
00:42:15,719 --> 00:42:16,320
Speaker 4: the squats.

768
00:42:16,920 --> 00:42:20,160
Speaker 1: So I think that is a bit of a guide

769
00:42:20,239 --> 00:42:22,360
Speaker 1: for people how much.

770
00:42:22,360 --> 00:42:24,080
Speaker 2: How much you're putting on, Like when you're doing the

771
00:42:24,480 --> 00:42:26,239
Speaker 2: a weighted part of it, they have close to getting

772
00:42:26,520 --> 00:42:27,080
Speaker 2: a failure.

773
00:42:28,560 --> 00:42:31,400
Speaker 4: I am pretty much at failure at the end of

774
00:42:31,480 --> 00:42:33,760
Speaker 4: those thirty seconds, right, So I'm just sort of judging

775
00:42:33,760 --> 00:42:34,240
Speaker 4: it a bit.

776
00:42:34,200 --> 00:42:35,560
Speaker 1: Like that, Yeah, that's right.

777
00:42:35,680 --> 00:42:39,680
Speaker 4: Now, I will then I will then mix this up

778
00:42:39,920 --> 00:42:43,640
Speaker 4: where I will do specific strength stuff, right, So I'm

779
00:42:43,680 --> 00:42:45,920
Speaker 4: on a bit of a strength fee. So you'll find

780
00:42:46,040 --> 00:42:50,000
Speaker 4: that that that that's thirty seconds. You know, depending on

781
00:42:50,080 --> 00:42:51,880
Speaker 4: the exercise, you're getting ten.

782
00:42:51,760 --> 00:42:52,680
Speaker 1: To fifteen reps.

783
00:42:52,760 --> 00:42:56,160
Speaker 4: That that's kind of in the hypertrophy fees. And as

784
00:42:56,200 --> 00:42:59,000
Speaker 4: I said, you can lengthen the eccentric and you reduce

785
00:42:59,080 --> 00:43:03,680
Speaker 4: the reps. Then if you want to train strength, it's different. Right,

786
00:43:03,880 --> 00:43:06,600
Speaker 4: it's three to six rms.

787
00:43:06,320 --> 00:43:07,799
Speaker 1: Like you can do one and two. But I don't

788
00:43:07,840 --> 00:43:09,880
Speaker 1: recommend that normal people do that.

789
00:43:10,000 --> 00:43:12,560
Speaker 4: That's more for athletes because the injury risk when you're

790
00:43:12,600 --> 00:43:15,880
Speaker 4: doing a one red max is pretty high. So that

791
00:43:16,880 --> 00:43:19,800
Speaker 4: you pick a way that you can do for maximum

792
00:43:19,920 --> 00:43:21,759
Speaker 4: three to six that's going.

793
00:43:21,760 --> 00:43:24,239
Speaker 1: To do the best in terms of strength. And then

794
00:43:24,280 --> 00:43:25,960
Speaker 1: you want more rest periods.

795
00:43:26,080 --> 00:43:28,120
Speaker 4: So I will then tend to because I don't like

796
00:43:28,200 --> 00:43:32,879
Speaker 4: sitting around a lot, I will turn it out, yes,

797
00:43:33,360 --> 00:43:35,400
Speaker 4: so I would superst even when I'm doing strength, so

798
00:43:35,440 --> 00:43:39,240
Speaker 4: I might do chest back right and I'll do three RMS,

799
00:43:39,280 --> 00:43:43,320
Speaker 4: so i might do wait to chin ups or or

800
00:43:43,600 --> 00:43:45,719
Speaker 4: rose or something like that, and then i'll do a

801
00:43:45,840 --> 00:43:48,600
Speaker 4: bench press or a standing push press, and I'll do

802
00:43:49,320 --> 00:43:52,239
Speaker 4: three to six RM and I'll go chest back and

803
00:43:52,360 --> 00:43:54,560
Speaker 4: then I'll have a little bit of recovery and then

804
00:43:54,600 --> 00:43:55,080
Speaker 4: i'll go back.

805
00:43:55,120 --> 00:43:58,520
Speaker 1: You want about two minutes rest before you.

806
00:43:58,640 --> 00:44:02,040
Speaker 4: Go again, and to be very impatient with two minutes, right,

807
00:44:02,120 --> 00:44:04,760
Speaker 4: So sometimes I'll do a try set, I'll add something

808
00:44:04,800 --> 00:44:07,160
Speaker 4: else in and then i'll have by the time I

809
00:44:07,239 --> 00:44:11,760
Speaker 4: get back to my chest, say about two minutes have elapsed.

810
00:44:11,880 --> 00:44:12,080
Speaker 3: Yeah.

811
00:44:12,200 --> 00:44:15,399
Speaker 2: So for people the superseit terms when you're doing you're

812
00:44:15,440 --> 00:44:18,280
Speaker 2: doing one exercise, which doesn't really think the other exercise

813
00:44:18,360 --> 00:44:22,600
Speaker 2: exactly the bridge space or something the other way, just

814
00:44:22,760 --> 00:44:23,839
Speaker 2: carry on the other.

815
00:44:23,880 --> 00:44:26,120
Speaker 4: And for me that's all about efficiency, right, So if

816
00:44:26,160 --> 00:44:29,920
Speaker 4: you've got unlimited time, then you can do the classic routical.

817
00:44:30,120 --> 00:44:32,400
Speaker 4: I don't have unlimited times, so when I'm doing the

818
00:44:32,480 --> 00:44:35,319
Speaker 4: strength stuff, I tend to do super sets or try sets, right,

819
00:44:35,560 --> 00:44:37,840
Speaker 4: and then there's all sorts of extra stuff that you

820
00:44:37,880 --> 00:44:40,000
Speaker 4: can add in that I think is beyond the scope

821
00:44:40,040 --> 00:44:40,200
Speaker 4: of this.

822
00:44:41,560 --> 00:44:44,400
Speaker 1: When we're turning. This is just really the key thing.

823
00:44:44,520 --> 00:44:47,080
Speaker 1: And then if you want to be training for power

824
00:44:47,680 --> 00:44:51,360
Speaker 1: and I can't pronounce that word power pow e R.

825
00:44:51,600 --> 00:44:54,680
Speaker 4: People think I'm talking about golf when I say muscular power.

826
00:44:55,320 --> 00:44:58,799
Speaker 4: The key thing that people don't understand is that's quite

827
00:44:58,920 --> 00:45:03,120
Speaker 4: light and it's fast movement. So it's plyometrics right, it's jumping,

828
00:45:03,200 --> 00:45:06,400
Speaker 4: but it's also when you're doing a weight, it's about

829
00:45:06,560 --> 00:45:08,959
Speaker 4: thirty percent of your rep max. So it's only about

830
00:45:09,000 --> 00:45:10,960
Speaker 4: thirty percent of the weight that you could left. So

831
00:45:11,120 --> 00:45:15,120
Speaker 4: say you're going to standard standing cable press. It's actually

832
00:45:15,200 --> 00:45:18,200
Speaker 4: quite light, but it's really explosive and you need a

833
00:45:18,320 --> 00:45:21,640
Speaker 4: fur bit of rest between the par stuff. Right, So

834
00:45:22,000 --> 00:45:25,719
Speaker 4: that I think is an overall not exhaustive, but I

835
00:45:25,760 --> 00:45:29,880
Speaker 4: think that gives people an overall guide around. So for cardio,

836
00:45:29,920 --> 00:45:31,319
Speaker 4: you want to do a bit of Zone two, then

837
00:45:31,360 --> 00:45:34,040
Speaker 4: you want to do the hard horrible stuff around your

838
00:45:34,080 --> 00:45:37,680
Speaker 4: VIEO two max intervals, then your strength. Two to three

839
00:45:37,840 --> 00:45:41,200
Speaker 4: full body circuit training sessions a week will get you

840
00:45:41,640 --> 00:45:44,920
Speaker 4: a really good level of functional strength that plays in

841
00:45:45,000 --> 00:45:46,239
Speaker 4: beautifully to longevity.

842
00:45:48,239 --> 00:45:51,720
Speaker 2: I don't want to be driving the edge or content

843
00:45:51,800 --> 00:45:55,800
Speaker 2: of your podcast, no, but I reckon now it's a

844
00:45:55,840 --> 00:45:58,320
Speaker 2: good time to introduce something we weren't planning to talk about,

845
00:45:59,600 --> 00:46:04,000
Speaker 2: which is around protein. Oh yes, well, I just think

846
00:46:04,040 --> 00:46:06,040
Speaker 2: there's a couple of things here, and there's a couple

847
00:46:06,080 --> 00:46:08,600
Speaker 2: of core studies just come out. So first of all,

848
00:46:08,680 --> 00:46:11,480
Speaker 2: it's all good and while having you know, ormoned stress,

849
00:46:11,600 --> 00:46:13,920
Speaker 2: especially for muscle, but you are going to need some

850
00:46:14,040 --> 00:46:18,320
Speaker 2: of the actual building blocks for that, and you know,

851
00:46:18,360 --> 00:46:20,520
Speaker 2: the essential mental acids are a pretty important part of that.

852
00:46:20,680 --> 00:46:24,040
Speaker 2: So you know, eating protein is important. But but I reckon,

853
00:46:24,080 --> 00:46:28,480
Speaker 2: there's too this is this is there's the I think

854
00:46:28,520 --> 00:46:29,080
Speaker 2: we did talk.

855
00:46:29,000 --> 00:46:31,480
Speaker 3: About this, the stuff that they do with the they

856
00:46:31,600 --> 00:46:34,240
Speaker 3: feed the radio label phenol analine.

857
00:46:33,880 --> 00:46:36,640
Speaker 1: To the cows and then they know we haven't talked

858
00:46:36,640 --> 00:46:38,080
Speaker 1: about this, No go ahead.

859
00:46:38,800 --> 00:46:40,520
Speaker 3: So these are these Dutch.

860
00:46:40,400 --> 00:46:42,719
Speaker 2: Guys, and so this is an expensive thing, like a

861
00:46:42,800 --> 00:46:45,399
Speaker 2: million million euros for a cow, right, So you want

862
00:46:45,400 --> 00:46:48,720
Speaker 2: to figure out how and what happens to ingested protein

863
00:46:48,800 --> 00:46:50,480
Speaker 2: and you know, how does it end up in the muscle,

864
00:46:50,520 --> 00:46:52,360
Speaker 2: what's the sort of rate of turnover, and you know,

865
00:46:52,440 --> 00:46:54,680
Speaker 2: how does stress affected and all that sort of stuff.

866
00:46:54,680 --> 00:46:57,200
Speaker 2: So you can't just so you've got to do something

867
00:46:57,239 --> 00:47:03,239
Speaker 2: of radio label amino acids. You can't just seat them directly,

868
00:47:03,280 --> 00:47:05,239
Speaker 2: because you're not really getting them from foods. To tell

869
00:47:05,239 --> 00:47:07,520
Speaker 2: you the story, So they feed these things to a

870
00:47:07,600 --> 00:47:09,920
Speaker 2: cow and milk the cow or get them not powder.

871
00:47:11,239 --> 00:47:13,600
Speaker 2: They bchel the cow, get mints and steak and stuff,

872
00:47:13,640 --> 00:47:16,400
Speaker 2: and then you can eat the mental steak or the

873
00:47:17,040 --> 00:47:19,080
Speaker 2: milk powder, and you can do studies about them.

874
00:47:19,160 --> 00:47:20,520
Speaker 3: Bioposite people's muscles and.

875
00:47:20,560 --> 00:47:24,839
Speaker 2: Look at protein synthesis, which is pretty crazy for a start, right,

876
00:47:25,400 --> 00:47:29,480
Speaker 2: and so the classic fair study is just getting a

877
00:47:29,600 --> 00:47:32,040
Speaker 2: Uni student and putting a cast on one of their

878
00:47:32,080 --> 00:47:35,880
Speaker 2: legs for a week, so they've got one muscle's completely isolated.

879
00:47:35,920 --> 00:47:39,960
Speaker 2: The other it's the left leg as mobilize rightly, it

880
00:47:40,000 --> 00:47:42,600
Speaker 2: serves as it's control. End of a week, you know,

881
00:47:42,719 --> 00:47:45,120
Speaker 2: feed them some of that milk powder, biop see the

882
00:47:45,200 --> 00:47:48,480
Speaker 2: muscle and sort of look at the protein synthesis and

883
00:47:48,600 --> 00:47:51,240
Speaker 2: you see that it's impaired by about thirty five percent

884
00:47:52,120 --> 00:47:55,399
Speaker 2: just with the So it's interesting for a start, yes,

885
00:47:55,640 --> 00:47:58,239
Speaker 2: but then also in the active muscle you look at, well,

886
00:47:58,280 --> 00:48:00,239
Speaker 2: what's the rate of the synthesis. You know, what does

887
00:48:00,280 --> 00:48:04,200
Speaker 2: this mean for entire the entire muscle protein renewal and

888
00:48:04,280 --> 00:48:06,399
Speaker 2: synthesis of the muscle and they go, oh, yeah, well

889
00:48:06,719 --> 00:48:08,720
Speaker 2: sort of every three months or so, the entire muscle

890
00:48:08,840 --> 00:48:09,399
Speaker 2: is turning over.

891
00:48:09,840 --> 00:48:14,759
Speaker 4: That that's really important for people to understand, grant, right,

892
00:48:15,280 --> 00:48:16,920
Speaker 4: is that a lot of people think your muscle is

893
00:48:17,080 --> 00:48:19,400
Speaker 4: just your muscle, and it is. Your muscle is not

894
00:48:19,480 --> 00:48:21,640
Speaker 4: the same muscle as that was three months ago. It's

895
00:48:21,640 --> 00:48:22,800
Speaker 4: a completely new muscle.

896
00:48:23,480 --> 00:48:26,239
Speaker 2: Well, and then anyway, so just to carry that on,

897
00:48:26,600 --> 00:48:29,600
Speaker 2: they had somehow are studying there's a bunch of people

898
00:48:29,600 --> 00:48:32,759
Speaker 2: with epilepsy who are getting some brain surger, and well,

899
00:48:32,760 --> 00:48:34,359
Speaker 2: we could do the same feeding study. And then now

900
00:48:34,440 --> 00:48:36,360
Speaker 2: because we've got access, we could do a little biopsy

901
00:48:36,400 --> 00:48:40,279
Speaker 2: of brain to sure and look at and they're like, oh, yeah,

902
00:48:40,320 --> 00:48:42,439
Speaker 2: well that looks like because it's such a meniabolical actor.

903
00:48:42,440 --> 00:48:44,880
Speaker 2: But augum, the whole thing's already turning over every six weeks.

904
00:48:45,400 --> 00:48:51,399
Speaker 3: Right, that's an incredible thing for the brain, right, find

905
00:48:51,440 --> 00:48:54,640
Speaker 3: that an interesting Yeah? Yeah, And then the same group's

906
00:48:54,680 --> 00:48:54,920
Speaker 3: done that.

907
00:48:55,080 --> 00:48:57,000
Speaker 2: I think you probably heard this study just in the

908
00:48:57,080 --> 00:48:59,600
Speaker 2: last couple of months, is that they actually started feeding

909
00:48:59,600 --> 00:49:04,480
Speaker 2: people after exercise either twenty five grams of available protein

910
00:49:04,520 --> 00:49:10,520
Speaker 2: or one hundred grams. And you know, the eIDAS are well,

911
00:49:10,640 --> 00:49:12,759
Speaker 2: you know, really, twenty five grands is sort of the

912
00:49:12,800 --> 00:49:14,600
Speaker 2: maxim you're going to get for protein synthesism.

913
00:49:14,680 --> 00:49:17,240
Speaker 3: More than that's not going to affect muscle proteins.

914
00:49:17,280 --> 00:49:22,440
Speaker 2: And actually one hundred gramds not only has a bigger effect,

915
00:49:22,480 --> 00:49:24,520
Speaker 2: but keeps going for you know, twelve hours later, it's

916
00:49:24,520 --> 00:49:26,440
Speaker 2: still got an effect twelve eyes.

917
00:49:26,719 --> 00:49:29,120
Speaker 1: Wow, that's really interesting.

918
00:49:30,200 --> 00:49:32,680
Speaker 3: So that's why you'll wrap on that stuff. Not my research,

919
00:49:32,719 --> 00:49:34,280
Speaker 3: but so interesting, right, Yeah.

920
00:49:34,320 --> 00:49:37,680
Speaker 4: It is interesting, And you do bring up a really

921
00:49:37,680 --> 00:49:40,320
Speaker 4: good point I must not even mention. It is that

922
00:49:40,560 --> 00:49:44,040
Speaker 4: you need more protein than you think, and as particularly

923
00:49:44,120 --> 00:49:47,920
Speaker 4: as you get older, we lose muscle protein synthesis. Now

924
00:49:48,440 --> 00:49:52,200
Speaker 4: let's bring that back to muscle mass and strength. It

925
00:49:52,360 --> 00:49:56,200
Speaker 4: is we lose muscle mass at the rear of three

926
00:49:56,280 --> 00:50:00,120
Speaker 4: to eight percent per decade, and it accelerates, and it

927
00:50:00,239 --> 00:50:03,680
Speaker 4: is not unusual for somebody to hit the ears of

928
00:50:03,760 --> 00:50:06,440
Speaker 4: seventy five and they've lost up to half of all

929
00:50:06,480 --> 00:50:10,600
Speaker 4: the muscle mass. What that means for people is you've

930
00:50:10,840 --> 00:50:15,240
Speaker 4: just lost fifty percent of the ability for MYO kinds

931
00:50:15,480 --> 00:50:17,000
Speaker 4: to actually do their work.

932
00:50:17,400 --> 00:50:19,440
Speaker 1: So for me, that's really really key.

933
00:50:19,880 --> 00:50:21,600
Speaker 3: Yeah, and so interesting, isn't it. Yeah?

934
00:50:21,680 --> 00:50:26,959
Speaker 4: And this muscle protein synthesis. It decays as you eat,

935
00:50:27,400 --> 00:50:32,560
Speaker 4: so they now wreckon that. These recommended guidelines which used

936
00:50:32,600 --> 00:50:34,520
Speaker 4: to be you know it was the RDA was zero

937
00:50:34,560 --> 00:50:37,000
Speaker 4: point eight grams of protein per kilogram.

938
00:50:36,719 --> 00:50:39,239
Speaker 1: Of body weight. Nowhere near enough.

939
00:50:39,960 --> 00:50:42,720
Speaker 4: It's double it, yeah, double it at least, and especially

940
00:50:42,800 --> 00:50:44,319
Speaker 4: as you're getting older.

941
00:50:44,400 --> 00:50:46,600
Speaker 1: You want to be up to two grams per kilogram

942
00:50:46,680 --> 00:50:47,239
Speaker 1: of body weight.

943
00:50:47,360 --> 00:50:52,280
Speaker 4: Now the guide that I had used was and forty

944
00:50:52,320 --> 00:50:55,600
Speaker 4: grams of protein is what I was aiming for after

945
00:50:55,680 --> 00:50:58,560
Speaker 4: I do a workout, and about forty grams of protein

946
00:50:59,000 --> 00:51:01,680
Speaker 4: at each meal. But for me, you have to have

947
00:51:01,800 --> 00:51:04,040
Speaker 4: that four times a day if you want to optimize

948
00:51:04,280 --> 00:51:06,880
Speaker 4: protein synthesis. And this is what most people don't realize

949
00:51:06,920 --> 00:51:10,000
Speaker 4: Grant right, is that we have a fur chunk of

950
00:51:10,080 --> 00:51:13,840
Speaker 4: storage capacity for glucose in terms of liver glycogen and

951
00:51:13,920 --> 00:51:18,919
Speaker 4: muscle glycogen. We've got an almost limitless storage capacity for fat.

952
00:51:19,560 --> 00:51:23,160
Speaker 4: But you actually don't store amino acids. And amino acids

953
00:51:23,640 --> 00:51:26,880
Speaker 4: are so critical for cellular functions. So at night, and

954
00:51:27,000 --> 00:51:30,239
Speaker 4: particularly if you haven't had enough protein, and especially at

955
00:51:30,280 --> 00:51:34,040
Speaker 4: dinner at night, your body is breaking down your muscle

956
00:51:34,520 --> 00:51:37,839
Speaker 4: every single night to get those amino acids to give

957
00:51:37,880 --> 00:51:40,640
Speaker 4: them to the cells to keep the cells going right.

958
00:51:40,880 --> 00:51:45,000
Speaker 4: That they are essential building blocks of life. And most

959
00:51:45,080 --> 00:51:49,360
Speaker 4: people do not eat anywhere near enough protein. And also

960
00:51:49,520 --> 00:51:53,400
Speaker 4: if you are vegetarian or vegan, it is harder to

961
00:51:53,480 --> 00:51:55,680
Speaker 4: get the protein. Now some people are very diligent about it,

962
00:51:56,000 --> 00:51:58,680
Speaker 4: but the average person who's vegetari and or vegan will

963
00:51:58,719 --> 00:52:00,239
Speaker 4: definitely not have enough pro team.

964
00:52:00,320 --> 00:52:04,240
Speaker 1: So they've got to really think about focusing on protein.

965
00:52:05,120 --> 00:52:07,360
Speaker 3: You know, they hey, can you do this on Australia, Like,

966
00:52:07,800 --> 00:52:10,200
Speaker 3: we're just it here. I've got a petition who's on

967
00:52:10,320 --> 00:52:11,560
Speaker 3: a farm and that one of.

968
00:52:11,560 --> 00:52:13,640
Speaker 2: The cows was just charging your and tripping your against

969
00:52:13,640 --> 00:52:16,000
Speaker 2: the fence. So they knocked it off and we got

970
00:52:16,080 --> 00:52:18,000
Speaker 2: a quarter of it, which was but you can buy

971
00:52:18,120 --> 00:52:19,520
Speaker 2: like and you say when they call it, you know,

972
00:52:19,640 --> 00:52:21,920
Speaker 2: we'll get half a beast the other thing in Ausie

973
00:52:21,920 --> 00:52:23,160
Speaker 2: and you can just like get a.

974
00:52:23,400 --> 00:52:26,640
Speaker 4: Load of Yeah, there's there's there's there's a lot of

975
00:52:26,640 --> 00:52:29,880
Speaker 4: stuff now from from the farmer direct where you can

976
00:52:30,080 --> 00:52:33,360
Speaker 4: just buy a massive amount. I mean, Cardie's dad has

977
00:52:33,520 --> 00:52:35,919
Speaker 4: has caries up at his farm and occasionally he would

978
00:52:35,920 --> 00:52:37,759
Speaker 4: butcher one and we get a bucket load of meat

979
00:52:38,200 --> 00:52:42,120
Speaker 4: which was was fantastic. The vegans aren't going to like

980
00:52:42,160 --> 00:52:44,320
Speaker 4: this little bit of the conversation, but anywhere.

981
00:52:45,120 --> 00:52:46,239
Speaker 1: This is the end of Part one.