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S1: In this episode of the Ben Greenfield Life podcast. The

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S1: ban on nicotine pouches which fruits are best for cancer prevention?

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S1: A Q&A on ozempic alternatives and much more. Fitness, nutrition, biohacking, longevity,

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S1: life optimization, spirituality and a whole lot more. Welcome to

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S1: the Ben Greenfield Life Show. Are you ready to hack

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S1: your life? Let's do this. Well, folks, welcome once again

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S1: to another solo sode. I am sore as a chimpanzee

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S1: with rhabdomyolysis. It's crazy. What happened was, you may have

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S1: heard me interview this guy who has done all this

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S1: research on the ancient Spartan training programs and Chinese training programs,

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S1: and an ancient Indian warrior programs and wrestlers and old

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S1: American presidents. And he's put together all these crazy fitness routines.

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S1: His name is James Purat. I'll put a link to

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S1: the show notes. The show notes for this episode, by

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S1: the way, are Bengreenfieldlife.com 476. It's Bengreenfieldlife.com For 76. Anyways,

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S1: after I interviewed James, he sent me up a few

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S1: sample protocols. Everything from like a tar mahara crazy running

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S1: program all the way down to these secret Soviet kettlebell

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S1: training routines that he had researched and developed. While I

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S1: convinced my twin 16 year old sons to join me

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S1: in eight week Soviet kettlebell training program. I'm three days

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S1: in and holy cow, I've got muscles sore that I

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S1: don't think I've ever used before in my life. It's

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S1: been a been a rough morning. Lots of sauna and

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S1: cold plunging this morning, I'll tell you that. Got a

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S1: great show for you today. A little special announcement towards

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S1: the end related to my relocation to the beautiful woods

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S1: of Idaho. Uh, but we'll save that for the end.

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S1: And today, we're just going to jump right in to

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S1: some news flashes. Got some great questions. If you have

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S1: a question for the podcast, you can surf on over

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S1: to Bengreenfieldlife.com slash 476 and leave your question over there. But, uh, anyways,

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S1: I had another podcast guest who I interviewed, and I

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S1: figured I'd bring this up right away. Just, uh, basically

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S1: get this elephant out of the room. You may have

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S1: heard me interview the mass spec guy Ben Katz, the

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S1: mass spec guy, Ben Katz. And in our interview, he

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S1: talked about how some of these nicotine pouches, Zyn in particular,

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S1: was the one that he talked about, use synthetic cooling agents.

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S1: And unfortunately, it turns out that these cooling agents also

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S1: enhance the flavor of the nicotine pouches as a result

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S1: of some of Ben's work, his Instagram channel. I don't

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S1: know if our podcast had anything to do with this

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S1: or not. I'm not going to narcissistically pretend that it did.

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S1: But yeah, I think this is interesting. It happened, you know,

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S1: shortly after our podcast was released was Zane got banned.

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S1: I'm sure the person most pissed off about this is

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S1: Tucker Carlson, who I think goes through probably 4 or

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S1: 5 zins during the average interview that he does. But anyways,

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S1: zyn nicotine pouches got banned. So the idea here is

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S1: that Philip Morris international, who just so happens to own

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S1: and produce Zyn, uh, came under the regulatory eye of

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S1: regulatory authorities and the Senate, uh, because the vaping and cigarettes,

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S1: I would say, are far less healthy than something like

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S1: a zyn nicotine pouch. The problem is that you're not

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S1: supposed to flavor tobacco. You're not supposed to make tobacco

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S1: even more of a vice than it already is, even

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S1: more addictive than it already is by adding a bunch

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S1: of flavoring agents. And the way that I understand this

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S1: ban is that even though Zyn isn't using flavoring agents,

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S1: some of the other chemicals or molecules that they're adding

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S1: to Zinn has resulted in them stepping over the boundaries

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S1: of a 2022 ban on all sale of flavored tobacco

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S1: that was actually in in D.C., the District of Columbia.

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S1: So anyways, the idea here is that apparently they are

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S1: recalling and removing Zinn from shelves, and you can't get

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S1: your nicotine patches as easily now. And it's actually a really,

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S1: really interesting development in the realm of nicotine stimulating, addictive

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S1: product that I will admit doesn't prove focus. And I

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S1: probably chew on, uh, I'll probably go through about a

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S1: pack of Lucy nicotine gum a week just chewing on

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S1: on nicotine gum here and there. I'm pretty careful and

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S1: cognizant about how I use it and how often I

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S1: use it. I know some people who are literally go

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S1: through a whole pouch of Zin. You know, one of

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S1: these entire pouches designed for maybe a week or two

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S1: weeks of use in a single morning. Uh, but anyways,

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S1: Zin has yet to be authorized by the FDA in

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S1: a similar way that nicotine gum and lozenges are authorized

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S1: by the FDA. Isn't that funny? A pouch is something

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S1: that is banned as far as a flavoring agent, but

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S1: companies that are producing gum and lozenges can get away

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S1: from it. So if the FDA decides to ban zyn altogether,

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S1: it will become illegal in the states. Uh, right now,

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S1: as far as I know, they're undergoing a lawsuit for

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S1: false and what is called malicious advertising. And, uh, as

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S1: far as the actual ban goes, I think the idea

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S1: is that it's happening in multiple states. I don't think

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S1: it's nationwide, but it is going to be more and

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S1: more difficult to get your hands on these in pouches.

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S1: So I suppose stock up if you're a Zen fan

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S1: or switch to gum or lozenges or, I don't know,

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S1: just maybe grab a pipe or a cigar. Either way,

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S1: I think you do need to proceed with caution with nicotine,

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S1: but you would actually really enjoy this podcast that I

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S1: did with with Ben Katz, the guy who used mass

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S1: spectrometer equipment to test all sorts of things, energy drinks

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S1: and chocolate and candy and kratom and nicotine and all these,

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S1: you know, common vices that we use. Uh, I'll link

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S1: to that one in the show notes at Bengreenfieldlife.com slash 476.

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S1: But if you're a zyn user, be careful. You might

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S1: not be around much longer. The next thing is, a

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S1: lot of people are sleeping less this time of year.

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S1: A lot of people are sleeping less this time of year.

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S1: And the BBC did a pretty interesting review on why

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S1: that might be, why many of us are familiar with

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S1: this struggle to muster the energy to leave bed in

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S1: the morning during winter, but sometimes we often have difficulty

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S1: staying in bed during the summer in the warmer months. Well,

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S1: new research suggests that humans may need more sleep during

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S1: the dark, cold winter months than we do during the summer,

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S1: and this seems to even occur in people living in

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S1: cities where artificial lights would be expected to interfere with

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S1: the natural influence of daylight on our sleeping patterns. Right?

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S1: You'd think that we could just, like, artificially create summer,

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S1: which I think in some cases we kind of do

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S1: with constant exposure to bright, blaring overhead LED fluorescent lights

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S1: and malls and indoor areas and cars and the like,

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S1: but yet still, even while living in an urban environment.

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S1: This latest study found that that with artificial light included,

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S1: humans still experience seasonal sleep. Maybe it doesn't just have

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S1: to do with the light. Maybe it has to do with,

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S1: for example, the temperature. Now, now, previous studies have found

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S1: exposure to artificial light before bedtime, and I've talked about

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S1: this on the podcast before. Can suppress the secretion of melatonin,

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S1: which is the hormone produced by your pineal gland that

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S1: regulates your circadian clock, that natural sleep wake cycle that

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S1: repeats every 24 hours and makes you feel sleepy. But

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S1: this latest German study that I wanted to get out

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S1: in today's news, flashes used detailed sleep recordings of about

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S1: almost 200 patients who lived in urban settings and yet

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S1: suffered from disturbed sleeping patterns. They found that even when

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S1: exposed primarily to artificial lights, these people experience seasonal variations

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S1: in REM sleep, which is directly linked to circadian rhythm.

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S1: In fact, these people slept on average an hour longer

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S1: in December compared to June. And this, this REM, this

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S1: rapid eye movement sleep, which is the most active stage

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S1: of sleep during which you dream, during which your heart

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S1: rate increases. It was 30 minutes longer. The REM sleep

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S1: phase was in the winter, then during the summer. And

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S1: REM sleep is highly regulated by your circadian clock, so

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S1: the fact that it goes parallel with seasonality makes pretty

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S1: good sense. But this study also had some other surprising results.

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S1: They found that there were also seasonal changes when it

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S1: came to slow wave sleep, also known as deep sleep

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S1: or slow wave sleep. And they found that specific changes

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S1: in not just REM sleep, but also deep sleep. The

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S1: two major stages in sleep occurred during the year. Now,

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S1: slow wave sleep. Just so you know, deep sleep occurs

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S1: during the final stage of non-rapid eye movement sleep of

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S1: non-REM sleep, and REM sleep. That's when your body repairs

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S1: and regrows tissues and builds muscle and strengthens the immune system.

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S1: It's important for the consolidation of long term memory and

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S1: processing newly acquired information. It's very important that you get

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S1: this non-rapid eye movement sleep. It's one of the reasons

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S1: I'm not a fan of using like THC gummies prior

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S1: to sleep. If you care about memory and learning consolidations

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S1: because THC can suppress that non-rapid eye movement. Sleep CBD

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S1: not quite so much thc marijuana. Yes. So the slow

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S1: wave sleep of the study participants was 30 minutes shorter

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S1: in September than in February. So basically what they showed

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S1: there was a seasonality of deep sleep as well. So

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S1: this means that basically you need less deep sleep in

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S1: the autumn than in the winter. You need less REM

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S1: sleep in the summer compared to the winter. And interestingly,

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S1: and here, here's what I think is kind of fascinating.

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S1: We also know that a good night's sleep is dependent

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S1: on temperature. Your body requires a temperature between about 31

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S1: and 35°C, which is about 87, close to 88 to 95°F,

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S1: which is conducive to ideal sleep. Now, in the summer,

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S1: when higher temperatures are more common, that can be harder

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S1: to control, especially during heat waves. So this means that

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S1: if you want to avoid the the jet lag esque

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S1: symptoms that you can sometimes experience as the seasons change

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S1: and as you know, you experience temperature fluctuations. My number

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S1: one tips for you are a be careful with artificial light,

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S1: especially in the evening. I think most of you already

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S1: know that. And it's something that that's you know, unless

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S1: you've been living under a rock, a lot of people

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S1: know to avoid light at night now. And they're even

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S1: now programming our TVs and our computer monitors and our

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S1: phones that take advantage of that fact. But b engage

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S1: with cooling mechanisms. Also, like if you find yourself sleeping

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S1: in in the winter, consider using something like a bed

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S1: jet or a lot of people like this eight sleep mattress.

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S1: Even though from what I understand, it kicks off a

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S1: little bit more EMF than what I'm comfortable with. Uh,

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S1: or for a long time, even though I think the

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S1: company is now becoming defunct. Another company called Chilly Sleep

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S1: had the ability to increase not just the cooling mechanism

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S1: to help you to fall asleep, but can also produce

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S1: heat to help you wake up. So you could use

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S1: that in the winter. And then of course, in the

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S1: summer you keep the bedroom environment as cool as possible.

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S1: A lot of people ask me what I use now. Uh,

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S1: my chilly sleep broke. I think they were having chip issues.

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S1: They couldn't repair it. The chilly sleep is the one

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S1: that that circulates cold water underneath your your top sheet

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S1: at night. And that can also that water temperature can

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S1: also be increased, for example, to help you wake up

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S1: alarm clock free in the morning. Now I use one

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S1: called a bed jet. It's pretty cool. I have a

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S1: little remote control. I can set it for anywhere from

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S1: 65 up to 80°F. I can I can set it

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S1: to switch to warmer air as the morning approaches. I

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S1: can set it for cooler air during the night. It

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S1: does a really good job cooling the bed. It's like

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S1: an air conditioning unit for my bed. It even has

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S1: special sheets that allow the air to move more slowly,

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S1: or to to move more freely underneath the sheets for

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S1: your sleep. So when I use now, it's called the

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S1: bed jet. Uh, and again, the eight sleep is the

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S1: one that I know a lot of people are comfortable

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S1: with and have success with, but I thought this was

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S1: just very interesting how much the seasons change your sleep.

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S1: And if you are one of those people who hay

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S1: year round based on work life, etc., you know you

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S1: want to sleep 10 p.m. to 6 a.m., you don't

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S1: want to sleep, you know, 9 p.m. to 7 a.m.

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S1: in the winter and 11 p.m. to 5 a.m. in

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S1: the summer, and so you can tweak light and tweak

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S1: temperature to to take advantage of that fact. I should mention,

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S1: by the way, when I'm talking about all these things, light, temperature, etc.,

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00:13:09,550 --> 00:13:13,239
S1: these are called uh, zeitgebers or zeitgeist, uh, German word

225
00:13:13,240 --> 00:13:16,959
S1: for time keepers. And you can use this when you're traveling.

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S1: You know, the same type of facts. For example, you

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S1: can limit light exposure when you travel until the actual

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S1: sun has risen in the area of the world that

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S1: you happen to be in. To allow yourself to adjust

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S1: to that time zone more easily. You can. I use

231
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S1: this for jet lag a lot. Getting a cold body

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S1: of water or take a cold shower, especially in the morning,

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S1: to jump start that that drop in adenosine or that, uh,

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S1: that that adjustment in adenosine. Maybe I'll get to a

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S1: denizen later on. I think I will in this podcast. Uh,

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S1: you can also use protein, a protein rich meal, to

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S1: jump start the circadian rhythm. So light temperature or protein

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S1: rich meal and then physical movement. Those are the four

239
00:13:54,490 --> 00:13:56,650
S1: best ways to beat jet lag. So get bright light

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S1: in the morning. Avoid bright light at night. Uh, get

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S1: the body nice and cool in the morning if you can,

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00:14:02,050 --> 00:14:04,929
S1: and then repeat that in the evening. And then also

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00:14:04,929 --> 00:14:08,500
S1: get about 30g of protein with breakfast. Don't skip breakfast

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00:14:08,500 --> 00:14:10,679
S1: those first few mornings when you're traveling to get over

245
00:14:10,679 --> 00:14:15,900
S1: jet lag a little bit more easily, and then finally exercise. Exercise,

246
00:14:15,900 --> 00:14:18,420
S1: preferably when the morning has come around, whatever area of

247
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S1: the world that you happen to be in. So anyways, uh,

248
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S1: and I actually do want to talk about caffeine a

249
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S1: little bit because a lot of people are under the

250
00:14:25,620 --> 00:14:30,120
S1: impression that, uh, to, uh, to, to not throw off

251
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S1: your sleep, you're supposed to not drink caffeine for the

252
00:14:32,580 --> 00:14:35,430
S1: first 60 to 90 minutes after wakening, because it's going

253
00:14:35,430 --> 00:14:38,130
S1: to shove your sleep, drive forward, and make you feel

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00:14:38,130 --> 00:14:41,760
S1: tired earlier in the day. Not necessarily true. I'm going

255
00:14:41,760 --> 00:14:43,500
S1: to get to caffeine later on in this podcast, but

256
00:14:43,500 --> 00:14:44,880
S1: I'm just going to leave that there. As a teaser

257
00:14:44,880 --> 00:14:46,650
S1: for you and all these studies I talk about, you

258
00:14:46,650 --> 00:14:52,560
S1: can access if you go to Bengreenfieldlife.com slash 476. All right.

259
00:14:52,560 --> 00:14:57,270
S1: Next up just published on my website, very interesting article,

260
00:14:57,270 --> 00:15:01,290
S1: the unique anti-cancer strategies of one of Finland's healthiest and

261
00:15:01,290 --> 00:15:04,410
S1: fittest 73 year old men. A guy named Vessi. I

262
00:15:04,410 --> 00:15:07,560
S1: first met Vessi eight years ago at a biohacking summit

263
00:15:08,130 --> 00:15:10,980
S1: in Finland. He turned out to be a very eccentric inventor,

264
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S1: one of the most athletically talented old guys I've ever

265
00:15:14,340 --> 00:15:17,250
S1: met in my life. Very smart. He had competed in

266
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S1: several sports on a national and competitive level, including. Shooting.

267
00:15:21,300 --> 00:15:26,010
S1: Military three. Skill. sport, diving, sprinting. He rides horses and

268
00:15:26,010 --> 00:15:28,350
S1: plays left handed and right handed, tennis and swims and

269
00:15:28,350 --> 00:15:32,340
S1: skis and skin dives and walks, long distances and swing dances,

270
00:15:32,340 --> 00:15:35,070
S1: and took us out in a giant Viking ship that

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S1: he built to go camp on an island. Very interesting guy.

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S1: When I met him, he could crank out 25 pull ups,

273
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S1: speak multiple languages, I own several multinational corporations and is

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S1: an inventor, and he looks remarkably well preserved and young

275
00:15:47,700 --> 00:15:51,060
S1: for 73 years old. Well, he wrote me an email

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S1: a few weeks ago about some of the unique anti-cancer

277
00:15:54,870 --> 00:15:58,380
S1: strategies that he has implemented with friends, with people who

278
00:15:58,380 --> 00:16:00,510
S1: he advises, and he's not a doctor. I don't want

279
00:16:00,510 --> 00:16:03,000
S1: you to misconstrue any of this as medical advice, but

280
00:16:03,000 --> 00:16:05,040
S1: one of the things that that is in that article,

281
00:16:05,040 --> 00:16:06,870
S1: which is very comprehensive, I'll link to it in the

282
00:16:06,870 --> 00:16:09,060
S1: show notes. But he wrote me a super long email,

283
00:16:09,060 --> 00:16:10,590
S1: and I wound up editing it and turning it into

284
00:16:10,590 --> 00:16:14,670
S1: an article, just getting into all of his anti-cancer strategies.

285
00:16:14,670 --> 00:16:17,970
S1: And one of the things that he really harps on

286
00:16:17,970 --> 00:16:23,700
S1: is the idea of berry consumption. Uh, specifically, there's a

287
00:16:23,700 --> 00:16:26,070
S1: whole range of different berries that are used in northern

288
00:16:26,070 --> 00:16:32,550
S1: European medicine, particularly in Finland, that have supposedly anti-cancer properties.

289
00:16:32,550 --> 00:16:35,160
S1: And he gets into a lot of them from black

290
00:16:35,160 --> 00:16:39,750
S1: chokeberry for colon cancer to, uh, to blueberry, for many cancers,

291
00:16:39,750 --> 00:16:43,770
S1: to lingonberry, for endocrine based cancers, to grapes for different

292
00:16:43,770 --> 00:16:47,609
S1: types of lung cancers. And so anyways, I dug into

293
00:16:47,610 --> 00:16:49,650
S1: this a little bit because I have been seeing a

294
00:16:49,650 --> 00:16:53,609
S1: few other articles that have come out lately about, uh,

295
00:16:53,610 --> 00:16:57,660
S1: cancer and specifically cancer and fruit consumption. I would definitely

296
00:16:57,660 --> 00:17:02,130
S1: put berries into the category of fruit consumption. So the

297
00:17:02,130 --> 00:17:05,850
S1: first one was a paper that looked into whether fruit

298
00:17:05,850 --> 00:17:09,990
S1: intake protects against colon colorectal cancer. It was what's called

299
00:17:09,990 --> 00:17:15,389
S1: a Mendelian randomisation study, a Mendelian randomization study. So what

300
00:17:15,390 --> 00:17:20,460
S1: that means is they actually look at common genetic variations

301
00:17:20,460 --> 00:17:23,930
S1: associated with fruit intake. So in this case they looked

302
00:17:23,930 --> 00:17:29,929
S1: at almost 65,000 participants. They looked at these specific genetic variations,

303
00:17:29,930 --> 00:17:33,620
S1: and they were able to examine the relationship between genetically

304
00:17:33,619 --> 00:17:37,280
S1: predicted fruit intake and colorectal cancer risk. Now, this is

305
00:17:37,280 --> 00:17:41,090
S1: very interesting. I interviewed Doctor Matt Dawson recently about this

306
00:17:41,090 --> 00:17:44,840
S1: idea of using genetic proxies. Meaning if you have enough

307
00:17:44,840 --> 00:17:48,980
S1: big data and you know that a certain gene or

308
00:17:48,980 --> 00:17:52,100
S1: a certain blood marker is associated in a very large

309
00:17:52,100 --> 00:17:57,050
S1: population with a certain lifestyle factor like smoking or alcohol intake,

310
00:17:57,050 --> 00:17:59,870
S1: or in this case, fruit consumption, or a certain amount

311
00:17:59,869 --> 00:18:02,570
S1: of fitness, or VO2 max or grip strength or vitamin

312
00:18:02,570 --> 00:18:07,040
S1: D levels. You can actually, using big data, produce some

313
00:18:07,040 --> 00:18:14,060
S1: very accurate predictions about causal relationships between certain lifestyle or

314
00:18:14,060 --> 00:18:17,179
S1: dietary or exercise factors and certain disease risks, and in

315
00:18:17,180 --> 00:18:22,100
S1: this case, they use this Mendelian randomization tactic to look

316
00:18:22,100 --> 00:18:28,010
S1: at the causal relationship between fruit consumption and colorectal cancer risk. Now,

317
00:18:28,010 --> 00:18:30,679
S1: in a nutshell, I guess I should say in a

318
00:18:30,680 --> 00:18:36,080
S1: melon rind, uh, higher genetically predicted fruit intake was indeed

319
00:18:36,080 --> 00:18:44,270
S1: associated with reduced colorectal cancer risk. Um, and this was specifically, uh, very,

320
00:18:44,270 --> 00:18:49,700
S1: very significant when it came to men. So then I

321
00:18:49,700 --> 00:18:53,180
S1: looked at another recent study that came out that actually

322
00:18:53,180 --> 00:18:56,180
S1: dug into what kind of fruits could actually reduce colorectal

323
00:18:56,180 --> 00:18:57,620
S1: cancer risk. And this is a big issue. I mean,

324
00:18:57,619 --> 00:19:00,199
S1: we're even seeing children now coming down with colorectal cancer.

325
00:19:00,200 --> 00:19:03,230
S1: I think it could be a combination of everything from

326
00:19:03,230 --> 00:19:07,490
S1: from herbicides to pesticides to toxins to ultra processed foods,

327
00:19:07,490 --> 00:19:11,239
S1: to a host of factors, including microbiome based factors. And

328
00:19:11,240 --> 00:19:14,629
S1: I think that my friend doctor McCullough's new book coming

329
00:19:14,630 --> 00:19:17,719
S1: up soon on cellular health, he gets deep into the

330
00:19:17,720 --> 00:19:21,680
S1: colon and and aerobic and anaerobic bacteria in the colon

331
00:19:21,680 --> 00:19:24,860
S1: and a whole host of factors related to this. But regardless,

332
00:19:24,859 --> 00:19:26,660
S1: this is important. I think, you know, even if you're

333
00:19:26,660 --> 00:19:29,690
S1: not some, you know, uh, you know, 70 year old

334
00:19:29,690 --> 00:19:32,000
S1: person who's at a high risk of colorectal cancer, this

335
00:19:32,000 --> 00:19:34,490
S1: is important even for your kids to know. So what

336
00:19:34,490 --> 00:19:38,420
S1: this meta analysis of observational studies looked at was what

337
00:19:38,420 --> 00:19:42,050
S1: fruits were actually associated with reduced risk of colorectal cancer.

338
00:19:42,050 --> 00:19:49,520
S1: It turns out that any citrus fruit. Right. So lemon, orange, mango, etc.. Apples,

339
00:19:49,520 --> 00:19:55,220
S1: watermelon and kiwi. So citrus fruits, apples, watermelon and kiwi

340
00:19:55,220 --> 00:19:59,030
S1: are the four that are the most associated with decreased

341
00:19:59,030 --> 00:20:01,640
S1: risk of colorectal cancer. I think it's also interesting because

342
00:20:01,640 --> 00:20:04,370
S1: if you look at kiwi in particular a kiwi fruit extract,

343
00:20:04,369 --> 00:20:06,380
S1: you can actually buy that on Amazon. It's fantastic for

344
00:20:06,380 --> 00:20:10,070
S1: constipation as well. Uh, but this was a total of

345
00:20:10,070 --> 00:20:13,060
S1: over a million participants under the age of 80 in

346
00:20:13,060 --> 00:20:17,080
S1: this meta analysis of observational studies. And that's what is found. Citrus, apples,

347
00:20:17,080 --> 00:20:20,230
S1: watermelon and kiwi are the ones associated with the lower

348
00:20:20,230 --> 00:20:23,770
S1: risk or the lowest risk of colorectal cancer. Now, I

349
00:20:23,770 --> 00:20:27,129
S1: still think that based on data that I've seen, I'm

350
00:20:27,130 --> 00:20:29,440
S1: going to link to a few papers in the show

351
00:20:29,440 --> 00:20:34,420
S1: notes on the antioxidant and anti-cancer properties of berries, which

352
00:20:34,420 --> 00:20:36,520
S1: is what got me talking about in the first place.

353
00:20:36,520 --> 00:20:40,990
S1: I think that berries still are the most powerful when

354
00:20:40,990 --> 00:20:44,410
S1: it comes to the lowest in fructose and sugar, but

355
00:20:44,410 --> 00:20:47,169
S1: the highest in a lot of these cancer fighting compounds.

356
00:20:47,170 --> 00:20:50,080
S1: So as a matter of fact, one of these studies

357
00:20:50,200 --> 00:20:52,240
S1: and if you want to read the full paper, I'll

358
00:20:52,240 --> 00:20:56,920
S1: link to it. It's called, um, it's called the protective

359
00:20:56,920 --> 00:21:00,400
S1: Role of dietary Berries and cancer. It's a it's a

360
00:21:00,400 --> 00:21:06,100
S1: pretty comprehensive 2016 paper. So it begins by highlighting the

361
00:21:06,100 --> 00:21:13,180
S1: significant impact of colon cancer globally and specifically treats colorectal cancer. And,

362
00:21:13,180 --> 00:21:14,800
S1: you know, this is a topic near and dear to

363
00:21:14,800 --> 00:21:18,340
S1: my heart because my father several months ago actually passed

364
00:21:18,369 --> 00:21:22,270
S1: away of colorectal cancer. And so I'm actually pretty motivated

365
00:21:22,270 --> 00:21:24,550
S1: to get information out there to people about prevention. And

366
00:21:24,580 --> 00:21:27,969
S1: of course, you know, because I'm genetically related to my father,

367
00:21:27,970 --> 00:21:30,460
S1: this is also information that's near and dear to my heart.

368
00:21:30,460 --> 00:21:34,990
S1: So basically, berries are very rich in a lot of compounds.

369
00:21:34,990 --> 00:21:39,220
S1: You're no doubt familiar with antioxidants, polyphenols, flavonoids, and a

370
00:21:39,220 --> 00:21:41,950
S1: host of different vitamins that play a critical role in

371
00:21:41,950 --> 00:21:45,969
S1: combating oxidative stress and inflammation, which are key contributors to

372
00:21:45,970 --> 00:21:49,600
S1: cancer development, oxidative stress and inflammation not just cancer, but

373
00:21:49,600 --> 00:21:53,170
S1: a host of chronic diseases. You control oxidative stress and inflammation,

374
00:21:53,170 --> 00:21:56,230
S1: and you are going to be well equipped to fight

375
00:21:56,230 --> 00:21:59,020
S1: a lot of diseases. And there is a Goldilocks effect, right?

376
00:21:59,020 --> 00:22:01,689
S1: You want every single day to create oxidative stress in

377
00:22:01,690 --> 00:22:04,240
S1: your body from herbs and plants and spices and sauna

378
00:22:04,240 --> 00:22:08,200
S1: and exercise and cold and sunlight, radiation and grounding, etc.

379
00:22:08,200 --> 00:22:11,050
S1: but there is a Goldilocks zone to oxidative stress, you know,

380
00:22:11,050 --> 00:22:13,929
S1: the same can be said for inflammation exercise. Allow your

381
00:22:13,930 --> 00:22:16,810
S1: body to mount an inflammatory response. Don't take a bunch

382
00:22:16,810 --> 00:22:20,260
S1: of antioxidants after exercise. Don't go to a long cold soak.

383
00:22:20,260 --> 00:22:23,950
S1: But in general, rampant chronic oxidative stress and inflammation are

384
00:22:23,950 --> 00:22:28,360
S1: definitely associated with cancer development. So the high antioxidant content

385
00:22:28,359 --> 00:22:32,379
S1: in berries helps to neutralize those free radicals. While a

386
00:22:32,380 --> 00:22:35,650
S1: lot of the plant defense compounds in berries produce this

387
00:22:35,650 --> 00:22:39,400
S1: so-called xeno hormetic effect, which allows your body to be

388
00:22:39,400 --> 00:22:43,270
S1: able to better mount its own antioxidant response. So it's

389
00:22:43,270 --> 00:22:46,149
S1: kind of operating on a on A12 combo punch here.

390
00:22:46,150 --> 00:22:51,490
S1: So the anti-cancer properties of berries this paper gets into

391
00:22:51,490 --> 00:22:56,230
S1: are attributed to their ability to modulate some signaling pathways

392
00:22:56,230 --> 00:22:59,920
S1: associated with cancer progression. The signaling pathways have very long

393
00:22:59,920 --> 00:23:03,680
S1: complex names like NF kappa B and the wind pathway

394
00:23:03,680 --> 00:23:07,760
S1: and the Akt mTOR pathway and the Erk mAPK pathway.

395
00:23:07,760 --> 00:23:09,920
S1: But basically, the long story short is that these are

396
00:23:09,920 --> 00:23:15,830
S1: pathways critical in regulating cellular proliferation, programmed cell death, aka

397
00:23:15,920 --> 00:23:19,850
S1: apoptosis and angiogenesis, or the formation of new blood vessels.

398
00:23:19,850 --> 00:23:23,600
S1: And by influencing each of these pathways, berries can inhibit

399
00:23:23,600 --> 00:23:27,270
S1: tumor growth and tumor spread. There's actually a great book

400
00:23:27,270 --> 00:23:29,550
S1: by a guy I interviewed named Doctor William Li called

401
00:23:29,550 --> 00:23:31,620
S1: Eat to Beat Disease. If you want to get more

402
00:23:31,619 --> 00:23:35,429
S1: in especially the the anti or pro angiogenesis properties of

403
00:23:35,430 --> 00:23:38,280
S1: different foods, check that book out eat to beat disease.

404
00:23:38,280 --> 00:23:41,010
S1: You may start eating black squid ink pasta after reading

405
00:23:41,010 --> 00:23:42,750
S1: that book. I'm just going to warn you or listen

406
00:23:42,750 --> 00:23:44,639
S1: to the podcast interview that I did with him. Fantastic

407
00:23:44,640 --> 00:23:48,900
S1: book Eat to Beat Disease. Anyway, so this study concludes

408
00:23:48,900 --> 00:23:52,530
S1: that incorporating berries into the diet is a powerful strategy

409
00:23:52,530 --> 00:23:56,730
S1: in cancer prevention and treatment, particularly for colorectal cancer. You know,

410
00:23:56,730 --> 00:23:59,820
S1: backing up a lot of what Vesey wrote in this

411
00:23:59,820 --> 00:24:03,630
S1: article on my website about the anti-cancer effects of some

412
00:24:03,630 --> 00:24:09,450
S1: of these northern European approaches to managing cancer, both preventively

413
00:24:09,450 --> 00:24:14,159
S1: and then also treating it acutely with high berry intake.

414
00:24:14,160 --> 00:24:17,130
S1: So I don't necessarily expect you to go out and

415
00:24:17,130 --> 00:24:21,720
S1: hunt down sea buckthorn berries and cloudberries and lingonberries and

416
00:24:21,720 --> 00:24:24,060
S1: some of the berries that, you know, I've had a

417
00:24:24,060 --> 00:24:26,340
S1: chance to personally forage for in Finland. They have a

418
00:24:26,340 --> 00:24:29,280
S1: biohacking summit in Helsinki, Finland every year. Shout out to

419
00:24:29,280 --> 00:24:32,100
S1: my friends from the Biohacker summit. And usually we go

420
00:24:32,100 --> 00:24:35,550
S1: foraging for berries during this summit, but just the average

421
00:24:35,550 --> 00:24:39,090
S1: berries that you can find, uh, in the average American

422
00:24:39,090 --> 00:24:42,810
S1: grocery store or European grocery store work just fine. Now, remember,

423
00:24:42,810 --> 00:24:45,660
S1: berries are included amongst the dirty dozen, right? Like like

424
00:24:45,660 --> 00:24:49,080
S1: fruits that tend to be sprayed, that contain edible skin.

425
00:24:49,080 --> 00:24:51,240
S1: Or the ones you need to be more careful with, right?

426
00:24:51,270 --> 00:24:53,820
S1: Avocados and bananas. You don't necessarily have to break the

427
00:24:53,820 --> 00:24:59,580
S1: bank to buy organic berries. Absolutely. Apples, lettuce, etc. so

428
00:24:59,580 --> 00:25:04,290
S1: some of the best ones. Blueberries. Yay! Anthocyanins. Resveratrol. Blueberries

429
00:25:04,290 --> 00:25:07,320
S1: are fantastic. Always have a few frozen ones for making

430
00:25:07,320 --> 00:25:10,650
S1: my morning smoothies. I like to toss a few in there. Strawberries.

431
00:25:10,650 --> 00:25:13,530
S1: Very rich in vitamin C and antioxidants, strawberries can also

432
00:25:13,530 --> 00:25:17,250
S1: help lower the risk of esophageal cancer. Raspberries, high in

433
00:25:17,250 --> 00:25:20,280
S1: fiber and something called ellagic acid, also talked about in

434
00:25:20,310 --> 00:25:22,919
S1: that book, Eat to Beat Disease, linked to a wide

435
00:25:22,920 --> 00:25:27,100
S1: variety of cancer preventions, and then blackberries, which also have

436
00:25:27,100 --> 00:25:30,939
S1: a very, very high amount of anthocyanins in them. So anyways,

437
00:25:30,940 --> 00:25:36,970
S1: the idea of fruits and fructose being poison is something

438
00:25:36,970 --> 00:25:39,250
S1: that I know somebody's going to mention or bring up.

439
00:25:39,250 --> 00:25:44,050
S1: And here's the deal. Yes, excess fructose consumption in fruit

440
00:25:44,050 --> 00:25:48,010
S1: can increase triglycerides. It can increase your risk of non-alcoholic

441
00:25:48,010 --> 00:25:51,689
S1: fatty liver disease. It can cause accumulation of visceral fat,

442
00:25:51,690 --> 00:25:55,470
S1: which can churn out inflammatory cytokines. But any study that

443
00:25:55,470 --> 00:25:58,680
S1: has shown fructose or high fruit intake or high fructose

444
00:25:58,680 --> 00:26:01,740
S1: corn syrup intake to be able to do that has

445
00:26:01,740 --> 00:26:04,050
S1: only demonstrated that that's the case in the state of

446
00:26:04,050 --> 00:26:06,690
S1: caloric excess. And what I mean by that is, if

447
00:26:06,690 --> 00:26:11,070
S1: I'm burning 2000 calories a day, I can comfortably tell

448
00:26:11,070 --> 00:26:13,859
S1: you that I could drink 2000 calories of Coca-Cola a

449
00:26:13,859 --> 00:26:16,410
S1: day and my liver would be just fine. Now I

450
00:26:16,410 --> 00:26:21,210
S1: might experience micronutrient deficiencies and vitamin deficiencies, etc. I could

451
00:26:21,210 --> 00:26:23,129
S1: also eat a couple of pounds of apple a day,

452
00:26:23,130 --> 00:26:26,159
S1: and as long as I'm not exceeding my my total

453
00:26:26,160 --> 00:26:29,310
S1: calorie burn, that excess fructose is not going to spill

454
00:26:29,310 --> 00:26:32,130
S1: over and create any kind of issues in my body. Now, yes,

455
00:26:32,130 --> 00:26:35,460
S1: some people have things like fructose intolerance and fructose allergies

456
00:26:35,460 --> 00:26:38,250
S1: and get bloating. Some people are sensitive to FODMAPs, which

457
00:26:38,250 --> 00:26:41,570
S1: are found in things like apples, these fermentable carbohydrates that

458
00:26:41,570 --> 00:26:45,560
S1: can cause bloating and gas. But those issues aside, fructose

459
00:26:45,590 --> 00:26:47,810
S1: is not a problem at all unless you're overeating. The

460
00:26:47,810 --> 00:26:50,119
S1: problem is, most people who are eating a lot of,

461
00:26:50,119 --> 00:26:53,119
S1: let's say, dried apple chips and sodas and Coke and

462
00:26:53,119 --> 00:26:56,540
S1: high fructose corn syrup, etc. they're also eating to excess.

463
00:26:56,540 --> 00:26:59,119
S1: But put me on a desert island with a bunch

464
00:26:59,119 --> 00:27:01,760
S1: of blueberries. I'll sit there and eat them all day long.

465
00:27:01,760 --> 00:27:03,440
S1: You know, as long as I'm not exceeding the number

466
00:27:03,440 --> 00:27:06,140
S1: of calories that I'm burning and have no issues or

467
00:27:06,140 --> 00:27:11,060
S1: concerns about, you know, about high triglycerides or nonalcoholic fatty

468
00:27:11,060 --> 00:27:14,780
S1: liver disease or anything of the like. So just understand

469
00:27:14,780 --> 00:27:18,740
S1: the actual caloric dose of the fructose is the issue,

470
00:27:18,740 --> 00:27:21,710
S1: not the fructose in and of itself. And yes, I

471
00:27:21,710 --> 00:27:24,740
S1: know there are some there are some exceptions to this fact,

472
00:27:24,740 --> 00:27:27,050
S1: like the harsh toxins or chemicals that might be used

473
00:27:27,119 --> 00:27:30,180
S1: for extractions, used to create, say, like high fructose corn syrup.

474
00:27:30,180 --> 00:27:33,359
S1: I don't think that a Coca-Cola 2000 calories of Coke

475
00:27:33,359 --> 00:27:35,550
S1: is the same as 2000 calories of blueberries. I'm not

476
00:27:35,550 --> 00:27:37,980
S1: a total calorie and calorie out kind of guy. I

477
00:27:37,980 --> 00:27:40,859
S1: think the quality of the food does matter. But nonetheless,

478
00:27:40,859 --> 00:27:43,109
S1: the major takeaway that I want to give you here

479
00:27:43,109 --> 00:27:47,730
S1: is that eating fruit is a good idea for cancer prevention.

480
00:27:47,730 --> 00:27:51,060
S1: Berries are probably the top of the totem pole. And

481
00:27:51,060 --> 00:27:56,990
S1: then secondarily apples, kiwis, citrus fruits and gosh darn it,

482
00:27:56,990 --> 00:28:00,050
S1: if I'm not forgetting what the last one was. Anyways though,

483
00:28:00,050 --> 00:28:04,070
S1: eat your fruits. All right, so let's go ahead and

484
00:28:04,070 --> 00:28:08,119
S1: move on to the next topic that I want to discuss.

485
00:28:08,570 --> 00:28:13,910
S1: The world's most popular drug. You guessed it caffeine aka

486
00:28:13,910 --> 00:28:18,230
S1: 137 trimethyl xanthine. And I'm drinking paraxanthine right now in

487
00:28:18,230 --> 00:28:22,879
S1: this update. Energy drink. But caffeine is 137 trimethyl xanthine,

488
00:28:22,880 --> 00:28:26,300
S1: one of the most widely consumed substances in the world,

489
00:28:26,300 --> 00:28:29,330
S1: and the Journal of the International Society of Sports Nutrition.

490
00:28:29,330 --> 00:28:32,540
S1: I love this journal. Uh, their most recent edition got

491
00:28:32,540 --> 00:28:38,570
S1: into common questions and misconceptions about caffeine supplementation, so let's

492
00:28:38,570 --> 00:28:43,310
S1: get into what they looked at and what they found.

493
00:28:43,310 --> 00:28:46,130
S1: So um, first of all, a little bit of a

494
00:28:46,130 --> 00:28:50,270
S1: background here. Um, let's let's talk a little bit about

495
00:28:50,270 --> 00:28:56,390
S1: what caffeine actually does when you consume it. So caffeine

496
00:28:56,390 --> 00:28:59,989
S1: in most people is 99% absorbed within 45 minutes of

497
00:28:59,990 --> 00:29:04,860
S1: ingesting it. And peak plasma concentrations occur between about 15

498
00:29:04,860 --> 00:29:09,110
S1: minutes and two hours after ingestion. That can depend on genetics,

499
00:29:09,110 --> 00:29:12,140
S1: whether or not you're a fast caffeine metabolizer, or a

500
00:29:12,140 --> 00:29:16,760
S1: slow caffeine metabolizer. If you're a slow caffeine metabolizer, it's

501
00:29:16,760 --> 00:29:18,920
S1: going to take a longer time to show up in

502
00:29:18,920 --> 00:29:21,830
S1: your bloodstream. And this is why people who are slow

503
00:29:21,830 --> 00:29:26,270
S1: caffeine metabolizers if they have an affogato espresso with ice

504
00:29:26,270 --> 00:29:28,840
S1: cream after dinner at the Italian restaurant can be up

505
00:29:28,840 --> 00:29:32,140
S1: until 2 a.m., while a fast caffeine oxidizer can be

506
00:29:32,140 --> 00:29:37,090
S1: slumbering peacefully by 10 p.m.. So, uh, and caffeine's elimination

507
00:29:37,090 --> 00:29:38,680
S1: half life can range between one and a half and

508
00:29:38,680 --> 00:29:42,370
S1: 9.5 hours, and again ranges from individual to individual. And

509
00:29:42,370 --> 00:29:43,900
S1: this is why some people can have a cup of

510
00:29:43,900 --> 00:29:46,750
S1: coffee at 4 p.m. in the afternoon, and other people

511
00:29:46,750 --> 00:29:53,560
S1: are totally screwed by that. So anyways, once caffeine is absorbed,

512
00:29:53,560 --> 00:29:58,540
S1: your body converts about 70 to 80% of it into

513
00:29:58,540 --> 00:30:01,960
S1: actually what I'm drinking right now. Paraxanthine. And uh, the

514
00:30:01,960 --> 00:30:05,170
S1: formation of Paraxanthine and the subsequent excretion in the urine

515
00:30:05,170 --> 00:30:09,520
S1: is the major pathway for caffeine metabolism and clearance. Now,

516
00:30:09,520 --> 00:30:12,880
S1: the way that caffeine actually keeps you awake is mechanistically,

517
00:30:12,880 --> 00:30:17,440
S1: it binds to adenosine receptors. It blocks the binding of

518
00:30:17,440 --> 00:30:22,090
S1: adenosine to its receptor, and that directly affects the release

519
00:30:22,090 --> 00:30:27,280
S1: of neurotransmitters like norepinephrine and dopamine and serotonin and gamma

520
00:30:27,280 --> 00:30:31,690
S1: aminobutyric acid. And by binding to those receptors, it keeps

521
00:30:31,690 --> 00:30:36,490
S1: adenosine from causing sleep drive to be enhanced, thus keeping

522
00:30:36,490 --> 00:30:39,489
S1: you awake for longer periods of time. It's blocking the

523
00:30:39,490 --> 00:30:44,140
S1: effects of adenosine. Now, another mechanism of action lesser known

524
00:30:44,140 --> 00:30:49,330
S1: for caffeine is that it inhibits something called phosphodiesterase, and

525
00:30:49,330 --> 00:30:54,820
S1: that prevents another molecule called Camp from being enzymatically degraded. Now,

526
00:30:54,820 --> 00:30:58,180
S1: the accumulation of Camp, because it's not getting broken down

527
00:30:58,180 --> 00:31:02,830
S1: as much when you are consuming caffeine, then stimulates the

528
00:31:02,830 --> 00:31:07,510
S1: release of dopamine, epinephrine, and norepinephrine, and that can cause

529
00:31:07,510 --> 00:31:10,450
S1: not only wakefulness, but also this is kind of cool.

530
00:31:10,450 --> 00:31:14,620
S1: Adipose tissue, lipolysis breaking down of fat and subsequent fatty

531
00:31:14,620 --> 00:31:17,890
S1: acid oxidation. That's why in some studies, caffeine has been

532
00:31:17,890 --> 00:31:21,670
S1: shown to increase metabolism and cause you to burn more fat.

533
00:31:21,670 --> 00:31:24,459
S1: But there's lots of questions about caffeine. Like, can it

534
00:31:24,460 --> 00:31:27,850
S1: dehydrate you? Uh, you know, can it actually burn an

535
00:31:27,850 --> 00:31:31,330
S1: appreciable amount of fat, how much caffeine could kill you, etc..

536
00:31:31,330 --> 00:31:33,760
S1: And that's what this great paper from the Journal of

537
00:31:33,760 --> 00:31:36,760
S1: the International Society of Sports Nutrition got into. I'll link

538
00:31:36,760 --> 00:31:40,330
S1: to the whole thing in the show notes at bengreenfieldlife.com.

539
00:31:40,330 --> 00:31:42,580
S1: Slash 476. But I wanted to get into some of

540
00:31:42,580 --> 00:31:46,000
S1: the highlights for you, uh, today. So first of all,

541
00:31:46,270 --> 00:31:52,660
S1: can caffeine dehydrate you if you are not exercising just

542
00:31:52,660 --> 00:31:55,090
S1: at rest, drinking caffeine at the office during the day.

543
00:31:55,090 --> 00:31:57,850
S1: Some people say it's such a profound diuretic that it

544
00:31:57,850 --> 00:32:03,070
S1: can dehydrate you. Now, the most up to date research

545
00:32:03,070 --> 00:32:07,660
S1: shows that in habitual drinkers who are used to caffeine,

546
00:32:07,660 --> 00:32:09,550
S1: not someone who's having their first cup of coffee for

547
00:32:09,550 --> 00:32:15,190
S1: the first time anywhere, up to around 300mg does not

548
00:32:15,190 --> 00:32:21,970
S1: produce a significant enough amount of diuresis to actually dehydrate you. Now,

549
00:32:21,970 --> 00:32:24,670
S1: that means that you're not going to start to experience

550
00:32:24,670 --> 00:32:28,960
S1: the dehydrating effects of caffeine until you're exceeding about three

551
00:32:28,960 --> 00:32:33,580
S1: cups or more, and even then, some of the volume

552
00:32:33,580 --> 00:32:36,910
S1: of the fluid associated with your caffeine intake is going

553
00:32:36,910 --> 00:32:41,700
S1: to affect this meaning if you're drinking a grande iced

554
00:32:41,700 --> 00:32:45,540
S1: Americano with a shot of espresso that's maybe slightly less

555
00:32:45,540 --> 00:32:47,850
S1: than 100mg, the amount of fluid that you're getting in

556
00:32:47,850 --> 00:32:51,030
S1: a grande is like 2020 four ounces. That's more than

557
00:32:51,030 --> 00:32:55,440
S1: enough to offset the diuretic, p inducing or so-called dehydrating

558
00:32:55,440 --> 00:32:58,140
S1: effects of caffeine. But then if you're having, like, I

559
00:32:58,140 --> 00:33:00,330
S1: don't know, four espresso shots that are just a tiny

560
00:33:00,330 --> 00:33:04,080
S1: 1.5oz espresso shots without much fluid volume in them, it's

561
00:33:04,080 --> 00:33:06,850
S1: a different story altogether. so kind of depends. But you

562
00:33:06,850 --> 00:33:10,060
S1: got to drink at least three servings of coffee or,

563
00:33:10,090 --> 00:33:12,790
S1: you know, 300mg plus of caffeine to start to get

564
00:33:12,790 --> 00:33:16,900
S1: to the dehydrating effects. Now, when they look at the

565
00:33:16,900 --> 00:33:21,700
S1: potential for caffeine to dehydrate you during exercise, it's a

566
00:33:21,700 --> 00:33:27,340
S1: little bit similar. The if you're drinking caffeine and it's

567
00:33:27,340 --> 00:33:30,360
S1: part of some kind of a fluid substance that you're

568
00:33:30,360 --> 00:33:34,350
S1: consuming during exercise. As long as hydration is managed, it

569
00:33:34,350 --> 00:33:40,140
S1: does not appear that caffeine intake during exercise results in

570
00:33:40,140 --> 00:33:45,210
S1: any significant differences in things like fluid retention or urine output.

571
00:33:45,210 --> 00:33:50,640
S1: If you're using concentrated sources of caffeine like nodoz tablets

572
00:33:50,640 --> 00:33:54,030
S1: or caffeine tablets, or some pre-workout that doesn't have fluid

573
00:33:54,030 --> 00:33:57,090
S1: in it, but that is a high amount of concentrated caffeine.

574
00:33:57,090 --> 00:34:02,700
S1: That's where there could be some diuretic dehydrating effects of

575
00:34:02,700 --> 00:34:07,260
S1: caffeine during exercises. I mean, uh, per so I talked

576
00:34:07,260 --> 00:34:10,830
S1: about this on the podcast recently. I recently formulated a pre-workout.

577
00:34:11,280 --> 00:34:13,110
S1: It's got about 80mg of caffeine in it for a

578
00:34:13,110 --> 00:34:15,450
S1: company called Vita Boom. You can check it out at

579
00:34:15,450 --> 00:34:21,300
S1: Vita boom Vita Vita boom.com/ben, me and my sons all

580
00:34:21,300 --> 00:34:26,700
S1: had that pre-workout before our kettlebell training session yesterday, and

581
00:34:26,700 --> 00:34:31,380
S1: we were sweating buckets way more than we had the

582
00:34:31,380 --> 00:34:33,480
S1: other days when we hadn't had the pre-workout. And I

583
00:34:33,480 --> 00:34:35,520
S1: know it was because of the caffeine and some of

584
00:34:35,520 --> 00:34:39,300
S1: the blood flow enhancers in that pre-workout. But if we

585
00:34:39,300 --> 00:34:42,930
S1: hadn't been paying attention to fluid balance, our bodies would

586
00:34:42,930 --> 00:34:47,100
S1: be more dehydrated from that versus having an energy drink

587
00:34:47,100 --> 00:34:50,759
S1: that contained 80mg of caffeine. Because the energy drink includes

588
00:34:50,760 --> 00:34:54,000
S1: sometimes 16, 20, 24oz of fluid with it, whereas a

589
00:34:54,000 --> 00:34:56,190
S1: pill does not. So it kind of depends on the

590
00:34:56,190 --> 00:34:59,910
S1: delivery mechanism when it comes to caffeine during exercise. So

591
00:34:59,910 --> 00:35:04,890
S1: the next question is does caffeine significantly or appreciably decrease

592
00:35:04,890 --> 00:35:08,190
S1: body weight and fat mass? I already explained to you

593
00:35:08,190 --> 00:35:13,590
S1: how caffeine can enhance fat oxidation both at rest and

594
00:35:13,590 --> 00:35:16,440
S1: during exercise. But the question is, is that appreciable enough

595
00:35:16,440 --> 00:35:23,400
S1: that so-called thermogenic effect to actually cause meaningful body fat reduction? Well,

596
00:35:23,969 --> 00:35:28,290
S1: it turns out that if you are an untrained person

597
00:35:28,290 --> 00:35:32,940
S1: just starting to drink caffeine or energy drinks pre-exercise, there

598
00:35:32,940 --> 00:35:36,360
S1: is a big enough effect, a big enough thermogenic effect

599
00:35:36,360 --> 00:35:40,650
S1: of caffeine to cause a significant amount of fat oxidation

600
00:35:40,650 --> 00:35:44,310
S1: that would allow you to burn more fat and lose

601
00:35:44,310 --> 00:35:49,440
S1: more weight, caffeinated and exercising than if you weren't caffeinated. However,

602
00:35:49,440 --> 00:35:54,380
S1: if you are trained and you're also habituated to caffeine intake,

603
00:35:54,380 --> 00:35:56,960
S1: then in that case, you're not going to see a

604
00:35:56,960 --> 00:36:00,799
S1: huge impact of caffeine on weight loss energy. Yes, which

605
00:36:00,800 --> 00:36:04,100
S1: could indirectly result to more weight loss because you're more

606
00:36:04,100 --> 00:36:05,840
S1: likely to hit the gym or hit the gym harder

607
00:36:05,840 --> 00:36:08,510
S1: because you have more energy. But if you're used to

608
00:36:08,510 --> 00:36:11,299
S1: drinking caffeine and you're already a pretty trained person, you're

609
00:36:11,300 --> 00:36:12,920
S1: not going to see a huge amount of fat loss. Now,

610
00:36:12,920 --> 00:36:15,799
S1: I should note that in many of the clients I coach,

611
00:36:15,800 --> 00:36:20,779
S1: I actually have them do fasted workouts with caffeine in

612
00:36:20,780 --> 00:36:25,160
S1: their system. And anecdotally, I see better weight loss than

613
00:36:25,160 --> 00:36:28,490
S1: everyone from Hollywood celebs who I train to athletes to

614
00:36:28,489 --> 00:36:30,530
S1: executives who are trying to burn a few extra pounds

615
00:36:30,530 --> 00:36:33,890
S1: for swimsuit season. One of the protocols I have them

616
00:36:33,890 --> 00:36:36,950
S1: do is go out in the morning, fasted exercise, post

617
00:36:36,950 --> 00:36:39,440
S1: a cup of coffee or green tea without calories and

618
00:36:39,440 --> 00:36:41,780
S1: creamer added to it, and then we finish that up

619
00:36:41,780 --> 00:36:44,239
S1: with 2 to 5 minutes of cold. And I can

620
00:36:44,239 --> 00:36:47,810
S1: literally just see fat melt off a body when I'm

621
00:36:47,810 --> 00:36:50,450
S1: using that approach. But I haven't seen any studies that

622
00:36:50,450 --> 00:36:54,440
S1: have actually looked into the fat oxidizing or weight loss

623
00:36:54,440 --> 00:37:00,140
S1: inducing effects of caffeine when it's combined with fasted exercise versus, say,

624
00:37:00,140 --> 00:37:03,500
S1: fad exercise. So that's not something that's been studied. But

625
00:37:03,500 --> 00:37:06,680
S1: I can say anecdotally, I think there's something to the

626
00:37:06,680 --> 00:37:09,770
S1: idea of consuming a thermogenic agent fasted in the morning

627
00:37:09,770 --> 00:37:13,730
S1: doing aerobic exercise and then preferably even chasing that with cold.

628
00:37:13,730 --> 00:37:17,629
S1: So you get some white adipose to metabolically brown active

629
00:37:17,630 --> 00:37:21,830
S1: fat conversion. But anyways, uh, might be getting into the

630
00:37:21,830 --> 00:37:23,840
S1: weeds there. But it is an interesting strategy that I

631
00:37:23,840 --> 00:37:28,550
S1: think works really well. Uh, another another question that they

632
00:37:28,550 --> 00:37:32,450
S1: looked at in this study was how much caffeine could

633
00:37:32,450 --> 00:37:34,790
S1: kill you. How much caffeine could kill you? Now, this

634
00:37:34,790 --> 00:37:37,550
S1: might seem like a ridiculous question, but if you go

635
00:37:37,550 --> 00:37:41,120
S1: to Amazon, you can buy caffeine powder and like, you

636
00:37:41,120 --> 00:37:44,810
S1: can buy like, like a 10,000 plus milligram canister of

637
00:37:44,810 --> 00:37:48,500
S1: caffeine powder. Well, it turns out that the potentially lethal

638
00:37:48,500 --> 00:37:52,939
S1: dose of caffeine is about five grams, right? So if

639
00:37:52,940 --> 00:37:55,460
S1: you weren't doing things right or if you were taking

640
00:37:55,460 --> 00:38:01,130
S1: excess energy compounds, the the so-called median lethal dose, the

641
00:38:01,130 --> 00:38:06,110
S1: Ld50 of caffeine is actually not quite as high as

642
00:38:06,110 --> 00:38:08,120
S1: what you would estimate. As a matter of fact, the

643
00:38:08,120 --> 00:38:11,270
S1: toxic effects like seizures for example, not death, but seizures,

644
00:38:11,270 --> 00:38:14,989
S1: heart palpitations, etc. can be observed with rapid consumption of

645
00:38:14,989 --> 00:38:18,950
S1: around 1200 milligrams of caffeine. And there are some energy

646
00:38:18,960 --> 00:38:20,819
S1: drinks that get pretty close to that. As a matter

647
00:38:20,820 --> 00:38:23,700
S1: of fact, back to that mass spec guy who I interviewed, uh,

648
00:38:23,700 --> 00:38:26,730
S1: Ben Katz. He's even done mass spectrometry studies on energy drinks,

649
00:38:26,730 --> 00:38:28,830
S1: showing sometimes they're at 2 to 3 times higher the

650
00:38:28,830 --> 00:38:32,100
S1: amount of caffeine than is actually advertised on the label.

651
00:38:32,100 --> 00:38:34,890
S1: So it's important to think about. But yeah, five grams

652
00:38:34,890 --> 00:38:37,590
S1: of caffeine, you could die. And again, remember the average

653
00:38:37,590 --> 00:38:41,520
S1: cup of coffee has like 100mg or so depending on,

654
00:38:41,520 --> 00:38:43,790
S1: you know, whether it's an orange mocha Frappuccino or a

655
00:38:43,790 --> 00:38:47,420
S1: double espresso or a triple Red bull. But, you know,

656
00:38:47,420 --> 00:38:49,130
S1: that means you have to drink like 50 cups of

657
00:38:49,130 --> 00:38:52,640
S1: coffee to get close to that, that lethal dose. Yet

658
00:38:52,640 --> 00:38:54,830
S1: it can be done, especially with some of these concentrated

659
00:38:54,830 --> 00:38:57,890
S1: caffeine extract. So something to think about, something to think about.

660
00:38:57,890 --> 00:39:02,359
S1: Don't don't miscalculate your caffeine dose. Uh, sex differences regarding

661
00:39:02,360 --> 00:39:05,300
S1: caffeine's effect. It also looked into this. Right. So there's

662
00:39:05,300 --> 00:39:09,460
S1: literature showing that there are factors like your estrogen level

663
00:39:09,460 --> 00:39:13,660
S1: or even the use of oral contraceptives, which can decrease

664
00:39:13,660 --> 00:39:16,540
S1: the CYP activity that breaks down caffeine. So if you're

665
00:39:16,540 --> 00:39:19,690
S1: on the pill, you're going to be more sensitive to caffeine. Uh,

666
00:39:19,690 --> 00:39:24,100
S1: you're not going to metabolize it quite as quickly. Uh, menstruation,

667
00:39:24,100 --> 00:39:27,940
S1: time of month, periods that can all influence your ability

668
00:39:27,940 --> 00:39:31,900
S1: to metabolize caffeine more quickly or more slowly. Also, Uh,

669
00:39:31,900 --> 00:39:35,259
S1: but it looks like overall, the most important thing when

670
00:39:35,260 --> 00:39:39,190
S1: it comes to sex differences with caffeine is that males

671
00:39:39,190 --> 00:39:43,300
S1: seem to respond much better to the ergogenic performance enhancing

672
00:39:43,300 --> 00:39:47,560
S1: effects of caffeine than females do, and that probably is

673
00:39:47,560 --> 00:39:52,210
S1: due to some type of estrogen interplay in the female population.

674
00:39:52,210 --> 00:39:56,390
S1: And therefore that could also mean that in a postmenopausal female,

675
00:39:56,390 --> 00:39:58,700
S1: they might actually respond to caffeine just as well as

676
00:39:58,700 --> 00:40:01,160
S1: a man might when it comes to the ability to

677
00:40:01,160 --> 00:40:04,790
S1: be able to increase exercise performance. But it turns out

678
00:40:04,790 --> 00:40:10,700
S1: caffeine helps men more than women exercise harder or improve performance.

679
00:40:10,700 --> 00:40:14,420
S1: So the next question that they looked into was when

680
00:40:14,420 --> 00:40:17,570
S1: it comes to performance, and this is something that's interesting

681
00:40:17,570 --> 00:40:20,660
S1: because I'll tell you a story. When I used to

682
00:40:20,660 --> 00:40:24,620
S1: do Ironman Triathlon, I would abstain from caffeine for two

683
00:40:24,620 --> 00:40:26,690
S1: weeks leading up to the race, and then I would

684
00:40:26,690 --> 00:40:29,630
S1: have caffeine before the race and during the race. And

685
00:40:29,630 --> 00:40:32,270
S1: like little energy gel packets, I would do the same

686
00:40:32,270 --> 00:40:34,610
S1: thing with carbohydrates. I would go very, very low carb

687
00:40:34,610 --> 00:40:36,590
S1: for about a week leading up to the race, and

688
00:40:36,590 --> 00:40:38,629
S1: then starting about four days prior to the race, I'd

689
00:40:38,630 --> 00:40:41,480
S1: begin to carb load with the idea very similar to

690
00:40:41,480 --> 00:40:43,370
S1: what I used to do in my bodybuilding days, that

691
00:40:43,370 --> 00:40:47,380
S1: if you restrict carbohydrates, you upregulate the enzymes responsible for

692
00:40:47,380 --> 00:40:50,740
S1: taking carbohydrates into muscle, and therefore you ramp up the

693
00:40:50,739 --> 00:40:54,339
S1: amount of carbohydrate that you can store away as storage glycogen.

694
00:40:54,340 --> 00:40:57,490
S1: And there actually is something to that approach. But the

695
00:40:57,489 --> 00:41:01,810
S1: idea behind the caffeine was that if you abstain from it, the, the,

696
00:41:01,810 --> 00:41:05,020
S1: the notion is that you're going to be more sensitized

697
00:41:05,020 --> 00:41:08,710
S1: to it versus if you're a habitual caffeine drinker and

698
00:41:08,710 --> 00:41:12,940
S1: you're consuming caffeine, I say drinker. Obviously, caffeine can be

699
00:41:12,940 --> 00:41:16,660
S1: consumed in many delivery mechanisms beyond just coffee. I'm just

700
00:41:16,660 --> 00:41:20,230
S1: going with the world's favorite way to consume caffeine. Uh,

701
00:41:20,230 --> 00:41:27,280
S1: if you are habitually consuming caffeine, does it negatively impact

702
00:41:27,280 --> 00:41:30,520
S1: the ability to be able to use caffeine as an

703
00:41:30,520 --> 00:41:32,950
S1: ergogenic aid? Well, if you would have asked me a

704
00:41:32,950 --> 00:41:34,930
S1: few years ago, I would have said yes. But more

705
00:41:34,930 --> 00:41:37,990
S1: and more studies seem to indicate that unless you are

706
00:41:37,989 --> 00:41:43,690
S1: on massive doses of caffeine, specifically 6mg/kg per day, right?

707
00:41:43,690 --> 00:41:46,900
S1: So if I weigh 80kg, rough math, that's four. So

708
00:41:46,900 --> 00:41:52,989
S1: if I'm having 480mg of caffeine per day, like almost

709
00:41:52,989 --> 00:41:55,480
S1: five cups of coffee per day, then if I want

710
00:41:55,480 --> 00:41:58,620
S1: to use caffeine as a performance enhancing aid, I would

711
00:41:58,620 --> 00:42:01,860
S1: indeed need to abstain from caffeine usage or lower caffeine

712
00:42:01,860 --> 00:42:05,670
S1: usage prior to whatever event or workout or performance for

713
00:42:05,670 --> 00:42:08,640
S1: which I wanted the ergogenic effects of caffeine. But unless

714
00:42:08,640 --> 00:42:11,460
S1: you're having a massive amount of caffeine, it turns out

715
00:42:11,460 --> 00:42:14,880
S1: that you don't need to, like, restrict caffeine to be

716
00:42:14,880 --> 00:42:17,640
S1: able to reintroduce it and see a performance enhancing effect.

717
00:42:17,640 --> 00:42:21,330
S1: That's kind of like old school knowledge, But nowadays it

718
00:42:21,330 --> 00:42:26,370
S1: appears that caffeine is ergogenic, irrespective of the user's typical

719
00:42:26,370 --> 00:42:30,330
S1: caffeine consumption habits. I'll say that again, caffeine is ergogenic

720
00:42:30,420 --> 00:42:36,390
S1: performance enhancing irrespective of the typical caffeine consuming habits. Now,

721
00:42:36,390 --> 00:42:39,840
S1: another question this paper looked into was whether or not

722
00:42:39,840 --> 00:42:44,370
S1: caffeine actually works for everyone for for wakefulness, for exercise performance.

723
00:42:44,370 --> 00:42:49,140
S1: muscular endurance, power, strength, sprinting, jumping, throwing, you name it. Well,

724
00:42:49,140 --> 00:42:51,690
S1: this probably comes as no surprise to you that that

725
00:42:51,690 --> 00:42:55,050
S1: you can test your caffeine metabolizing genetics. Caffeine is metabolized

726
00:42:55,050 --> 00:42:58,350
S1: in your liver pretty rapidly, as we've already established via

727
00:42:58,350 --> 00:43:02,820
S1: the cytochrome P450 enzyme pathway. And that's your that's your

728
00:43:02,820 --> 00:43:07,320
S1: Cyp1a2 gene. It's responsible for about 90% of caffeine metabolism.

729
00:43:07,320 --> 00:43:11,340
S1: Genetic variations in that gene can influence the rate of

730
00:43:11,340 --> 00:43:16,890
S1: caffeine breakdown. For example, individuals who are homozygous alleles of

731
00:43:16,890 --> 00:43:20,640
S1: that particular gene are fast caffeine metabolizers, whereas people who

732
00:43:20,640 --> 00:43:25,200
S1: are who are heterozygous and AC or actually a CC.

733
00:43:25,320 --> 00:43:28,770
S1: Those are also known as slow metabolizers. So yes, certain

734
00:43:28,770 --> 00:43:33,450
S1: people can definitely have a large amount of variability when

735
00:43:33,450 --> 00:43:37,470
S1: it comes to the ergogenic response to caffeine ingestion. And

736
00:43:37,469 --> 00:43:41,670
S1: it turns out that if you are a slow caffeine metabolizer,

737
00:43:41,670 --> 00:43:46,470
S1: your overall going to be more sensitive to caffeine, and

738
00:43:46,469 --> 00:43:50,370
S1: it's going to be more likely to induce a performance

739
00:43:50,370 --> 00:43:57,270
S1: enhancing effect. So, uh, it might not just be genetic factors, right?

740
00:43:57,270 --> 00:43:59,490
S1: There could be other factors, such as, you know, how

741
00:43:59,489 --> 00:44:04,170
S1: quickly you absorb it and your habitual usage, etc. but

742
00:44:04,170 --> 00:44:09,120
S1: it turns out that in the majority of cases, slow

743
00:44:09,120 --> 00:44:13,650
S1: metabolizers appear to be more responsive than fast metabolizers as

744
00:44:13,650 --> 00:44:16,020
S1: far as feeling the effects of caffeine more, although the

745
00:44:16,020 --> 00:44:17,910
S1: research does go back and forth, there's some research that

746
00:44:17,910 --> 00:44:21,360
S1: says fast metabolizers do better with caffeine, so I think

747
00:44:21,360 --> 00:44:23,490
S1: we need more research on this. But, you know, all

748
00:44:23,489 --> 00:44:25,710
S1: we can say is that, yes, different people will respond

749
00:44:25,710 --> 00:44:29,400
S1: to caffeine differently. Uh, next up, you know, related to

750
00:44:29,400 --> 00:44:33,750
S1: caffeine causing death, some people wonder, well, could caffeine influence

751
00:44:33,750 --> 00:44:37,469
S1: my cardiovascular health? Uh, we know that acute ingestion of

752
00:44:37,469 --> 00:44:42,300
S1: caffeine has been consistently demonstrated to improve cognitive performance, particularly

753
00:44:42,300 --> 00:44:46,440
S1: in the realms of attention and vigilance and improved cognitive function,

754
00:44:46,440 --> 00:44:51,180
S1: can indirectly contribute to cardiovascular wellbeing by promoting healthier lifestyle

755
00:44:51,180 --> 00:44:55,740
S1: choices like increasing spontaneous physical activity or the motivation to

756
00:44:55,739 --> 00:44:58,740
S1: go to the gym. Now, we also know that caffeine

757
00:44:58,739 --> 00:45:03,420
S1: can promote nitric oxide production, which can lead to improvements

758
00:45:03,420 --> 00:45:08,819
S1: in your endothelial function. And that's important because endothelial dysfunction

759
00:45:08,820 --> 00:45:13,550
S1: is a well-established precursor to atherosclerosis, one of the primary

760
00:45:13,550 --> 00:45:18,350
S1: underlying causes of a variety of cardiovascular diseases. Now, many

761
00:45:18,350 --> 00:45:22,850
S1: epidemiological studies have indicated long term caffeine consumption can protect

762
00:45:22,850 --> 00:45:27,710
S1: against specific cardiovascular conditions. Habitual caffeine use has been inversely

763
00:45:27,710 --> 00:45:31,070
S1: related to the incidence of stroke and heart failure. It's

764
00:45:31,070 --> 00:45:33,530
S1: been associated with lower risk of developing type two diabetes,

765
00:45:33,560 --> 00:45:38,820
S1: a major cardiovascular risk factor. Uh, however, acute ingestion of caffeine,

766
00:45:38,820 --> 00:45:41,730
S1: especially in people who aren't habituated to it, like your,

767
00:45:41,730 --> 00:45:44,250
S1: I don't know, eight year old son who happened to to,

768
00:45:44,250 --> 00:45:47,009
S1: you know, sneak a few sips of your quad, uh,

769
00:45:47,010 --> 00:45:53,760
S1: chocolate orange Frappuccino. Uh, that can cause a transient increase

770
00:45:53,760 --> 00:45:58,190
S1: in heart rate and a systolic and diastolic blood pressure increase.

771
00:45:58,190 --> 00:46:02,359
S1: And it can elevate what's called myocardial oxygen demand, which

772
00:46:02,360 --> 00:46:06,920
S1: could trigger myocardial ischemia. And someone who has preexisting cardiovascular conditions,

773
00:46:06,920 --> 00:46:09,469
S1: which your six year old son may not have, but

774
00:46:09,469 --> 00:46:12,470
S1: which could be an issue in some people. And so

775
00:46:13,130 --> 00:46:16,100
S1: even high caffeine intake has been associated with increased arterial

776
00:46:16,100 --> 00:46:20,120
S1: stiffness or another risk factor for cardiovascular disease and atrial fibrillation.

777
00:46:20,239 --> 00:46:25,370
S1: A cardiac arrhythmia has been reported amongst heavy caffeine users. However,

778
00:46:25,520 --> 00:46:28,370
S1: if you actually step back and look at the research,

779
00:46:28,370 --> 00:46:31,070
S1: you got to get again pretty high for you to

780
00:46:31,070 --> 00:46:35,270
S1: have heart problems from caffeine, more than 400mg a day

781
00:46:35,270 --> 00:46:38,719
S1: is where you start to see the Goldilocks zone jump in,

782
00:46:38,719 --> 00:46:42,200
S1: and caffeine does not appear to improve heart health and

783
00:46:42,200 --> 00:46:48,210
S1: may actually decrease heart health once you exceed about 400mg daily. Okay,

784
00:46:48,210 --> 00:46:51,600
S1: 400mg daily. If you're exercising and you're using a bunch

785
00:46:51,600 --> 00:46:53,609
S1: of energy drinks and some of those compounds we talked

786
00:46:53,610 --> 00:46:56,610
S1: about earlier, you might exceed 400mg, in which case, proceed

787
00:46:56,610 --> 00:46:58,919
S1: with caution, especially you have a high risk for for

788
00:46:58,920 --> 00:47:02,760
S1: cardiovascular disorders. But it's about 400mg where you do need

789
00:47:02,760 --> 00:47:07,830
S1: to start getting concerned about the potential effects on the heart. Uh, next,

790
00:47:07,830 --> 00:47:10,730
S1: the study looked at at bone loss, right. Could caffeine

791
00:47:10,730 --> 00:47:15,710
S1: actually cause you to lose bone or cause osteoporosis or osteopenia? Well,

792
00:47:15,710 --> 00:47:19,160
S1: it turns out that high coffee consumption is actually associated

793
00:47:19,160 --> 00:47:23,600
S1: with a lower risk of osteoporosis and the overall consumption

794
00:47:23,600 --> 00:47:29,509
S1: of coffee and fractures bone fractures is non-significant. However, there

795
00:47:29,510 --> 00:47:33,350
S1: is a certain amount of coffee consumption that can lead

796
00:47:33,350 --> 00:47:37,219
S1: to a decrease in osteoblastic activity, which are the cells

797
00:47:37,219 --> 00:47:41,000
S1: involved in bone formation and high caffeine intake has also

798
00:47:41,000 --> 00:47:44,570
S1: been shown to suppress vitamin D function and alter the

799
00:47:44,570 --> 00:47:48,319
S1: expression of vitamin D receptors, which can also adversely affect

800
00:47:48,320 --> 00:47:52,670
S1: bone mineral density. So when it comes to coffee and

801
00:47:52,670 --> 00:47:55,820
S1: your bones, it's actually very close to coffee and your heart.

802
00:47:55,820 --> 00:47:59,620
S1: It turns out that threshold is also about 400mg. So

803
00:47:59,620 --> 00:48:01,930
S1: if you're concerned about your bones or you're concerned about

804
00:48:01,930 --> 00:48:08,319
S1: your heart, 400mg is the the amount of coffee to

805
00:48:08,320 --> 00:48:10,960
S1: stop at when it comes to health or the amount

806
00:48:10,960 --> 00:48:14,080
S1: of caffeine to stop at, I keep using those terms synonymously.

807
00:48:14,080 --> 00:48:16,660
S1: I realize their difference. But but no, no more than

808
00:48:16,660 --> 00:48:20,560
S1: 400mg of caffeine per day. Preferably. I think in most cases,

809
00:48:20,560 --> 00:48:24,910
S1: especially for bone and heart is something that's important. Pregnancy, man.

810
00:48:24,910 --> 00:48:28,089
S1: I mean, if you look at caffeine, it's lipophilic. It

811
00:48:28,090 --> 00:48:30,729
S1: can transfer across the blood brain barrier and the blood

812
00:48:30,730 --> 00:48:34,330
S1: placental barrier. Right. And neither the fetus nor the placenta

813
00:48:34,330 --> 00:48:38,350
S1: have enzymes for caffeine's metabolism. It can accumulate in the

814
00:48:38,350 --> 00:48:42,160
S1: oviductal and uterine fluid environments. Right. Which which means both

815
00:48:42,160 --> 00:48:45,910
S1: pre and post birth your child could be absorbing caffeine

816
00:48:45,910 --> 00:48:51,219
S1: and multiple multiple studies have shown that daily doses of

817
00:48:51,219 --> 00:48:54,520
S1: even less than 300mg of caffeine can increase the risk

818
00:48:54,520 --> 00:48:57,770
S1: of pregnancy failure, and daily intake. As low as 100

819
00:48:57,770 --> 00:49:01,239
S1: to 200mg per day is associated with increased risk of

820
00:49:01,239 --> 00:49:05,950
S1: miscarriage and fetal growth restriction. Low birth weight, increased risk

821
00:49:05,950 --> 00:49:13,330
S1: to the offspring, including cognitive impairments and overweight and obesity implications. Uh,

822
00:49:13,330 --> 00:49:16,450
S1: if I knew anyone in my life who was pregnant,

823
00:49:16,450 --> 00:49:19,810
S1: I would highly recommend them based on the cumulative scientific

824
00:49:19,810 --> 00:49:24,009
S1: evidence to avoid caffeine. I'm sorry, but the Starbucks drive

825
00:49:24,010 --> 00:49:25,420
S1: thru is just not going to be an option for

826
00:49:25,420 --> 00:49:28,600
S1: those nine months. And I think that's very important and

827
00:49:28,600 --> 00:49:31,000
S1: something that could be one of the more important parts

828
00:49:31,000 --> 00:49:33,700
S1: of what I'm telling you about caffeine is don't have

829
00:49:33,700 --> 00:49:38,230
S1: it if you are pregnant. Absolutely. So, um, so that's

830
00:49:38,230 --> 00:49:40,900
S1: another thing that was discussed, almost done going through this,

831
00:49:40,900 --> 00:49:42,850
S1: I realize a lot of information on caffeine, but it's

832
00:49:42,880 --> 00:49:49,240
S1: actually very, very interesting. Um, is caffeine addictive? Is caffeine addictive?

833
00:49:49,239 --> 00:49:52,240
S1: There seems to be a common assumption that caffeine is

834
00:49:52,239 --> 00:49:57,070
S1: an addictive, um, substance. Now, if you look at the

835
00:49:57,070 --> 00:50:02,140
S1: Diagnostic and Statistical Manual of Mental Disorders, the DSM five

836
00:50:02,140 --> 00:50:06,730
S1: caffeine withdrawal is an officially recognized diagnosis, as are caffeine

837
00:50:06,730 --> 00:50:12,700
S1: induced disorders and caffeine intoxication. But in order for something

838
00:50:12,730 --> 00:50:17,890
S1: to be considered for a criteria for caffeine use disorder,

839
00:50:17,890 --> 00:50:21,340
S1: there has to be a persistent desire or unsuccessful effort

840
00:50:21,340 --> 00:50:25,300
S1: to limit use. Continued use despite knowledge of potential harm

841
00:50:25,300 --> 00:50:30,279
S1: and then withdrawal symptoms. This might sound like you after

842
00:50:30,280 --> 00:50:35,739
S1: going one morning without a cup of Joe. Uh. However,

843
00:50:35,739 --> 00:50:39,610
S1: it actually is pretty weak when it comes to its

844
00:50:39,610 --> 00:50:44,050
S1: addictive potential. Now, caffeine can have an impact on some

845
00:50:44,050 --> 00:50:47,469
S1: neurotransmitters related to addiction. It does have the potential to

846
00:50:47,469 --> 00:50:51,070
S1: be abused by some. There are some established withdrawal symptoms,

847
00:50:51,070 --> 00:50:54,520
S1: but if you actually look at caffeine for the current

848
00:50:54,520 --> 00:51:01,210
S1: mechanistic evidence and the criteria, according to the American Psychiatric Association,

849
00:51:01,210 --> 00:51:04,480
S1: for something to be associated as addictive, caffeine is actually

850
00:51:04,480 --> 00:51:06,910
S1: pretty weak on that. And believe it or not, I

851
00:51:06,910 --> 00:51:10,419
S1: think it's pretty easy to stop caffeine. I keep decaf

852
00:51:10,420 --> 00:51:13,360
S1: on hand all the time I have about 2 to

853
00:51:13,360 --> 00:51:16,590
S1: 3 cups of coffee a week. When I am at home.

854
00:51:16,590 --> 00:51:18,930
S1: I have 1 to 2 cups of coffee a day

855
00:51:18,930 --> 00:51:21,450
S1: when I travel, usually just because when I'm at home,

856
00:51:21,450 --> 00:51:23,400
S1: I got all sorts of teas and mushroom teas and

857
00:51:23,400 --> 00:51:25,530
S1: all sorts of fancy little things to try when I travel.

858
00:51:25,530 --> 00:51:28,980
S1: It's just like a cup of coffee from the hotel lobby,

859
00:51:28,980 --> 00:51:31,469
S1: you know? And I realize that's not mold and mycotoxin

860
00:51:31,469 --> 00:51:33,960
S1: free and blah blah blah. But, you know, sometimes you

861
00:51:33,960 --> 00:51:35,760
S1: just got to take one for the team. So anyways,

862
00:51:35,760 --> 00:51:37,800
S1: I drink a lot more coffee when I travel, but

863
00:51:37,800 --> 00:51:41,069
S1: if if I get home from travel, even if I

864
00:51:41,070 --> 00:51:44,370
S1: feel a higher urge for caffeine than I normally would,

865
00:51:44,370 --> 00:51:46,410
S1: I find it's often just the taste and the black

866
00:51:46,410 --> 00:51:48,690
S1: substance and the desire for something to induce a morning

867
00:51:48,690 --> 00:51:51,090
S1: bowel movement. And I can literally just do decaf and

868
00:51:51,090 --> 00:51:54,480
S1: be fine. I think often it's the taste, it's the habit.

869
00:51:54,480 --> 00:51:56,940
S1: It's the neural association with something in the morning that

870
00:51:56,940 --> 00:51:59,550
S1: you do caffeine with, like reading a book or meditating

871
00:51:59,550 --> 00:52:02,820
S1: or journaling that can result in it feeling addictive. But

872
00:52:02,820 --> 00:52:06,600
S1: it's not as addictive as you would actually think. So.

873
00:52:07,140 --> 00:52:11,460
S1: One last thing, and this is important, does waiting one

874
00:52:11,460 --> 00:52:15,089
S1: and a half to two hours after waking to consume

875
00:52:15,090 --> 00:52:17,310
S1: your first cup of coffee, or any form of caffeine

876
00:52:17,310 --> 00:52:20,670
S1: help you avoid the afternoon crash. And there's been a

877
00:52:20,670 --> 00:52:23,460
S1: trend of a lot of podcasters and people on social

878
00:52:23,460 --> 00:52:26,279
S1: media who recommend delaying your coffee ingestion in the morning

879
00:52:26,280 --> 00:52:28,799
S1: by anywhere from 30 to 60 minutes to as much

880
00:52:28,800 --> 00:52:32,400
S1: as 90 to 120 minutes after waking, with the rationale

881
00:52:32,430 --> 00:52:35,700
S1: being that you want to prevent prolonging your waking cortisol

882
00:52:35,700 --> 00:52:39,690
S1: response because your adenosine levels are still going down during

883
00:52:39,690 --> 00:52:43,859
S1: that time. And remember that adenosine is responsible for inducing

884
00:52:43,860 --> 00:52:48,540
S1: the sleep drive. And so if you prolong that waking

885
00:52:48,540 --> 00:52:54,450
S1: cortisol peak, then you would actually potentially, uh, produce an

886
00:52:54,450 --> 00:53:00,000
S1: afternoon crash based on speeding up your sleep drive. Now,

887
00:53:00,000 --> 00:53:03,360
S1: here's the thing. Cortisol does have a circadian rhythm, right?

888
00:53:03,360 --> 00:53:06,719
S1: Circulating levels of cortisol are lowest at sleep onset. They

889
00:53:06,719 --> 00:53:09,090
S1: begin to increase during sleep, and then they peak within

890
00:53:09,090 --> 00:53:11,340
S1: about an hour of waking. And then they start to

891
00:53:11,340 --> 00:53:14,799
S1: decline across the day. And that's all regulated by what's

892
00:53:14,800 --> 00:53:19,390
S1: called your HPA axis. The fact is that the elevation

893
00:53:19,390 --> 00:53:21,880
S1: in cortisol secretion, when you have that first cup of

894
00:53:21,880 --> 00:53:24,820
S1: coffee in the morning doesn't even occur if you're a

895
00:53:24,820 --> 00:53:28,840
S1: habitual user of caffeine, right? Even if your habitual use

896
00:53:28,840 --> 00:53:32,380
S1: of caffeine is pretty low, like 200mg a day, it's

897
00:53:32,380 --> 00:53:35,170
S1: a moot point if you're a regular caffeine drinker. Anyways.

898
00:53:35,170 --> 00:53:39,240
S1: This idea that caffeine could somehow upregulate the cortisol awakening

899
00:53:39,239 --> 00:53:41,759
S1: response to the extent to where you'll experience an afternoon

900
00:53:41,760 --> 00:53:44,580
S1: crash later on in the day, and in people with

901
00:53:44,580 --> 00:53:47,760
S1: high chronic intakes of caffeine 300 to 600mg a day,

902
00:53:47,760 --> 00:53:51,810
S1: which many people get, the cortisol response is abolished completely. Right?

903
00:53:51,810 --> 00:53:54,630
S1: So so first of all, there's no issue if you're

904
00:53:54,630 --> 00:53:58,050
S1: a habitual caffeine drinker of just having your coffee within 30,

905
00:53:58,050 --> 00:53:59,969
S1: 60 to 60 minutes of waking up, it's going to

906
00:53:59,969 --> 00:54:05,940
S1: have a barely an impact at all on your cortisol levels. Now,

907
00:54:05,940 --> 00:54:09,120
S1: the idea here is that the other flaw, in my opinion,

908
00:54:09,120 --> 00:54:12,630
S1: for delaying caffeine intake based on concerns with prolonging the

909
00:54:12,630 --> 00:54:16,200
S1: peak secretion of cortisol is the same. Peak secretion of

910
00:54:16,200 --> 00:54:18,750
S1: cortisol happens with your first exercise session of the day,

911
00:54:18,750 --> 00:54:21,180
S1: or your first cold shower of the day, or anything

912
00:54:21,180 --> 00:54:23,340
S1: like that. So based on that logic, you would avoid

913
00:54:23,340 --> 00:54:25,790
S1: just stimulating your body in general all morning and you

914
00:54:25,790 --> 00:54:29,989
S1: just do whatever yoga and breathwork and sip some non-caffeinated

915
00:54:30,020 --> 00:54:32,270
S1: tea because otherwise you're going to die of a horrible

916
00:54:32,270 --> 00:54:35,029
S1: afternoon crash at 2 p.m.. It's just it's not really

917
00:54:35,030 --> 00:54:36,980
S1: the case. It doesn't work like that. There's not a

918
00:54:36,980 --> 00:54:40,220
S1: significant enough impact on cortisol for that to be the factor.

919
00:54:40,219 --> 00:54:44,390
S1: And then when you look at adenosine, well, when you wake,

920
00:54:44,390 --> 00:54:47,870
S1: there's an immediate but gradual build up of adenosine, like

921
00:54:47,870 --> 00:54:50,960
S1: you're sleep deprived or your sleep drive starts like basically

922
00:54:50,960 --> 00:54:54,230
S1: right when you wake. So suggesting that adenosine levels as

923
00:54:54,230 --> 00:54:57,110
S1: many podcasters and social media people who are saying don't

924
00:54:57,110 --> 00:54:59,989
S1: have your cup of coffee within 30 60 minutes of waking.

925
00:55:00,140 --> 00:55:04,640
S1: They're saying that adenosine levels are are continuing to decline

926
00:55:04,640 --> 00:55:07,609
S1: upon waking. And that's just a lack of understanding of

927
00:55:07,610 --> 00:55:11,660
S1: the proper sleep wake cycle. Influence on adenosine. Adenosine is

928
00:55:11,660 --> 00:55:16,969
S1: actually rising as soon as you wake up. It's not declining,

929
00:55:16,969 --> 00:55:20,540
S1: and you're not going to contribute to further decline by

930
00:55:20,540 --> 00:55:22,670
S1: having a cup of coffee in the morning. Your adenosine

931
00:55:22,670 --> 00:55:25,880
S1: levels are already going up as soon as you wake up,

932
00:55:25,880 --> 00:55:29,480
S1: and you don't have to delay caffeine intake in order

933
00:55:29,480 --> 00:55:32,540
S1: to to to not have a crash later on in

934
00:55:32,540 --> 00:55:36,110
S1: the day. Um, and there's also no evidence to suggest

935
00:55:36,110 --> 00:55:40,040
S1: that daily typical caffeine intake is associated with daytime sleepiness.

936
00:55:40,070 --> 00:55:42,770
S1: If there were the hack for that would just be

937
00:55:42,770 --> 00:55:44,570
S1: as soon as you start to feel sleepy later on

938
00:55:44,570 --> 00:55:46,400
S1: in the day, have another cup of coffee and it

939
00:55:46,400 --> 00:55:50,239
S1: would throw any any concern like that out the window. Anyways.

940
00:55:50,239 --> 00:55:54,770
S1: Another cup of coffee, another serving of caffeine. So in summary, though,

941
00:55:55,130 --> 00:55:58,219
S1: there may be an upside to delaying your morning caffeine

942
00:55:58,219 --> 00:56:02,900
S1: intake if you are already sufficiently slept because you know why.

943
00:56:02,930 --> 00:56:04,910
S1: You know why. Dump something into your body if you're

944
00:56:04,910 --> 00:56:12,710
S1: already awake. Really? The the cortisol peak adenosine avoiding afternoon

945
00:56:12,710 --> 00:56:15,290
S1: crash issue is a moot point. Like you are not

946
00:56:15,290 --> 00:56:17,569
S1: going to throw off your body's sleep drive or circadian

947
00:56:17,570 --> 00:56:20,330
S1: rhythm by having a cup of coffee right when you

948
00:56:20,330 --> 00:56:23,960
S1: wake up. I suppose the only exception to that rule

949
00:56:23,960 --> 00:56:26,960
S1: would be if you are trying to adjust to a

950
00:56:26,960 --> 00:56:30,259
S1: new time zone and you've woken at like 4 a.m.

951
00:56:30,260 --> 00:56:34,130
S1: because it's, you know, it's it's 7 a.m. back home,

952
00:56:34,130 --> 00:56:38,690
S1: but it's 4 a.m., uh, you know, um, uh, on

953
00:56:38,690 --> 00:56:40,850
S1: the Pacific Time zone where you're at. And so you

954
00:56:40,850 --> 00:56:42,109
S1: get up at 4 a.m. and you have a cup

955
00:56:42,110 --> 00:56:43,580
S1: of coffee. Well, it's going to be a lot harder

956
00:56:43,580 --> 00:56:45,560
S1: for your body to adjust to your new time zone

957
00:56:45,560 --> 00:56:47,690
S1: if you're doing that. In that case, it would make

958
00:56:47,690 --> 00:56:49,640
S1: better sense to wait to have your cup of coffee

959
00:56:49,640 --> 00:56:52,430
S1: until you actually do want to start waking up, if

960
00:56:52,430 --> 00:56:54,919
S1: that makes sense. Same thing with light, where blue light

961
00:56:54,920 --> 00:56:58,279
S1: blockers don't have coffee, you know, don't get a cold shower.

962
00:56:58,280 --> 00:57:00,469
S1: Don't do a hard exercise session until the time of

963
00:57:00,469 --> 00:57:02,990
S1: morning has actually arrived, at which point you want to

964
00:57:02,989 --> 00:57:08,120
S1: send your body a wakefulness signal. So hopefully that makes sense. Um, man,

965
00:57:08,120 --> 00:57:09,620
S1: I'm going to link to this full article in the

966
00:57:09,620 --> 00:57:13,759
S1: show notes at bengreenfieldlife.com. Slash 476 I spent more time

967
00:57:13,760 --> 00:57:16,600
S1: on that than I thought, so I'm not even going

968
00:57:16,600 --> 00:57:18,550
S1: to get a chance to get into some of the

969
00:57:18,550 --> 00:57:21,850
S1: questions that have come through for this week on Ozempic.

970
00:57:21,880 --> 00:57:24,940
S1: You know, I'll answer the Ozempic one real quick. Uh,

971
00:57:24,940 --> 00:57:27,760
S1: and we'll leave it at that. So because I got

972
00:57:27,760 --> 00:57:30,580
S1: two questions on this, Dave asked, would you recommend stacking

973
00:57:30,580 --> 00:57:34,330
S1: Carlisle Curb or the Pendulum Probiotic, which are two natural

974
00:57:34,330 --> 00:57:39,880
S1: ozempic alternatives with, uh, tirzepatide, which is a GLP one agonist.

975
00:57:40,150 --> 00:57:42,940
S1: And then another person says, uh, can you take Carlo

976
00:57:42,940 --> 00:57:45,820
S1: Courbe and the pendulum GLP one supplement at the same time?

977
00:57:45,820 --> 00:57:48,070
S1: I'm gonna give you my quick 32nd response to this

978
00:57:48,070 --> 00:57:50,890
S1: and go listen to my podcast with Colleen Cutliffe from

979
00:57:50,890 --> 00:57:55,180
S1: pendulum or my podcast from from Carlo Curb the Doctor

980
00:57:55,180 --> 00:57:57,160
S1: from New Zealand. If you want to learn more about

981
00:57:57,160 --> 00:58:00,850
S1: how those work is natural GLP one agonist without taking ozempic.

982
00:58:00,850 --> 00:58:04,790
S1: But here's the deal Kalokairi. The active ingredient in that

983
00:58:04,790 --> 00:58:07,760
S1: is MRSA, a highly bitter compound that when you swallow

984
00:58:07,790 --> 00:58:11,270
S1: the capsule an hour before a meal, triggers the bitter

985
00:58:11,270 --> 00:58:15,230
S1: receptors in your small intestine to significantly reduce appetite by

986
00:58:15,230 --> 00:58:18,920
S1: increasing not just GLP one, but also two other appetite

987
00:58:18,920 --> 00:58:25,910
S1: satiating hormones called CCK and Pai. Um, the might be

988
00:58:25,930 --> 00:58:31,690
S1: pai pai or pie. It's not important anyways. Uh, the

989
00:58:31,690 --> 00:58:39,580
S1: pendulum glp1 probiotic operates on the microbiome level, increasing akkermansia, butyricum,

990
00:58:39,580 --> 00:58:45,490
S1: and Bifidobacterium to increase your level of satiety and fullness

991
00:58:45,490 --> 00:58:49,570
S1: via the microbiome pathway, a different pathway. And then finally,

992
00:58:49,570 --> 00:58:54,820
S1: my third method of controlling hunger. Exogenous ketones, like drinkable ketones,

993
00:58:54,820 --> 00:58:58,960
S1: can suppress ghrelin, the hormone that can cause you to

994
00:58:58,960 --> 00:59:02,110
S1: become hungry. So if you don't want to use ozempic

995
00:59:02,110 --> 00:59:06,610
S1: or Tirzepatide or anything like that, or or or any

996
00:59:06,610 --> 00:59:10,480
S1: GLP one injectable agonists, but you want the most amount

997
00:59:10,480 --> 00:59:12,880
S1: of hunger suppression you can get naturally without the nausea

998
00:59:12,880 --> 00:59:15,970
S1: and the muscle wasting, etc. even though I realize the

999
00:59:15,970 --> 00:59:19,120
S1: muscle wasting that can be solved through adequate protein intake

1000
00:59:19,120 --> 00:59:22,419
S1: and weightlifting, you can wake up in the morning. You

1001
00:59:22,420 --> 00:59:27,550
S1: can take the pendulum GLP one probiotic before lunch. An

1002
00:59:27,550 --> 00:59:30,040
S1: hour before lunch, you can take kilo kerb. An hour.

1003
00:59:30,040 --> 00:59:33,340
S1: Before dinner you can take kilo kerb mid afternoon, you

1004
00:59:33,340 --> 00:59:36,100
S1: can drink a shot of ketones and you can literally

1005
00:59:36,100 --> 00:59:39,820
S1: lose weight, very effectively suppress hunger and cravings. And I

1006
00:59:39,820 --> 00:59:44,200
S1: want to have Cheetos or Doritos or Twinkies all day long,

1007
00:59:45,400 --> 00:59:49,419
S1: hitting those hunger mechanisms on multiple pathways. And it works beautifully.

1008
00:59:49,420 --> 00:59:51,880
S1: I have many clients who do this now. So again,

1009
00:59:51,910 --> 00:59:55,510
S1: the pendulum GLP one probiotic. When you first wake up,

1010
00:59:55,510 --> 00:59:59,380
S1: call carbonara before lunch, Carlo Carbonara before dinner, shot of

1011
00:59:59,380 --> 01:00:01,300
S1: ketones at some point during the day and you will

1012
01:00:01,300 --> 01:00:03,370
S1: not even think about food, even if you're the most

1013
01:00:03,370 --> 01:00:06,040
S1: foodie food person on the planet. So yes, you can

1014
01:00:06,040 --> 01:00:07,750
S1: combine them. And that's how I would do it if

1015
01:00:07,750 --> 01:00:09,760
S1: you were going to do it. I will link to

1016
01:00:09,760 --> 01:00:11,230
S1: those products in the show notes if you want to

1017
01:00:11,230 --> 01:00:15,730
S1: check them out. If you go to Bengreenfieldlife.com slash 476

1018
01:00:15,730 --> 01:00:19,690
S1: I mentioned one last thing about my move to Idaho. Uh,

1019
01:00:19,690 --> 01:00:24,190
S1: in the in the beginning of this podcast, and what

1020
01:00:24,190 --> 01:00:27,280
S1: I had mentioned was or what I was wanting to

1021
01:00:27,310 --> 01:00:33,280
S1: mention to you is I am hiring a caretaker, a

1022
01:00:33,280 --> 01:00:37,930
S1: live on land caretaker to be my go to right

1023
01:00:37,930 --> 01:00:41,380
S1: hand person for my new farm in viola. You will

1024
01:00:41,380 --> 01:00:44,950
S1: be a maintenance person or family, a handyman or a

1025
01:00:44,950 --> 01:00:50,020
S1: handy woman or a handy family. You will be working outside, inside,

1026
01:00:50,110 --> 01:00:55,680
S1: fixing things up, keeping biohacking equipment, uh, receiving mail, sending

1027
01:00:55,680 --> 01:01:00,210
S1: out packages on my behalf, sometimes grocery shopping, assisting with

1028
01:01:00,210 --> 01:01:05,280
S1: vehicle maintenance and tool upkeep, doing yard work, lawn mowing,

1029
01:01:05,280 --> 01:01:08,970
S1: weed whacking, etc. basically, you'd be my right hand person.

1030
01:01:08,970 --> 01:01:12,750
S1: You'd be on site hanging out about six hours a day,

1031
01:01:12,750 --> 01:01:17,670
S1: five days a week, occasionally, uh, pitching in on weekends, uh,

1032
01:01:17,670 --> 01:01:22,500
S1: watching the house, uh, when my family's gone, when we're traveling, etc.. And, uh,

1033
01:01:22,500 --> 01:01:26,730
S1: that's a it's a full salaried position with bonuses, with benefits. Uh,

1034
01:01:26,730 --> 01:01:30,180
S1: there is even an entire home on my new property

1035
01:01:30,180 --> 01:01:33,450
S1: that you can live in as a part of this position,

1036
01:01:33,450 --> 01:01:36,540
S1: a three bed, two bath home. That would be the lodging.

1037
01:01:36,540 --> 01:01:39,180
S1: If you're interested in being a caretaker. Uh, if you

1038
01:01:39,180 --> 01:01:43,440
S1: have experience with livestock care, permaculture, regenerative agriculture, farming, uh,

1039
01:01:43,440 --> 01:01:46,680
S1: experience as a handyman or handywoman, you're good at fixing stuff.

1040
01:01:46,680 --> 01:01:50,100
S1: You're good at manual labor. Uh, you preferably kind of

1041
01:01:50,100 --> 01:01:53,520
S1: dig health and biohacking and farm life. Also, you could

1042
01:01:53,520 --> 01:01:56,010
S1: be a fit for this position, and I'm, uh, wanting

1043
01:01:56,040 --> 01:01:59,430
S1: to fill it by September of 2024. Here's where you

1044
01:01:59,430 --> 01:02:07,170
S1: can apply. Go to bengreenfieldlife.com slash caretaker. That's Bengreenfieldlife.com slash caretaker.

1045
01:02:07,170 --> 01:02:09,630
S1: There's a form there. You can fill out the form.

1046
01:02:09,630 --> 01:02:15,240
S1: You can apply for the position. See, uh, see, uh, basically,

1047
01:02:15,240 --> 01:02:18,510
S1: if the job description appears to be a fit for you, uh,

1048
01:02:18,510 --> 01:02:21,030
S1: move to Idaho. Or if you're already in Idaho, great.

1049
01:02:21,030 --> 01:02:24,390
S1: You're already settled in. And, uh, you could be the

1050
01:02:24,390 --> 01:02:27,750
S1: person who's going to be my right hand man or

1051
01:02:27,750 --> 01:02:31,320
S1: woman or family working at the new Greenfield home as

1052
01:02:31,320 --> 01:02:34,800
S1: our primary home care taker and land caretaker. Let's go

1053
01:02:34,800 --> 01:02:38,280
S1: to Bengreenfieldlife.com slash caretaker if you're interested in that position.

1054
01:02:38,790 --> 01:02:42,840
S1: That's all I got, folks. Go to Bengreenfieldlife.com slash 476

1055
01:02:42,840 --> 01:02:46,890
S1: for all the show notes. Until next time, I'm Ben Greenfield.

1056
01:02:46,890 --> 01:02:48,990
S1: Wish you an incredible week. Thanks so much for listening

1057
01:02:48,990 --> 01:02:54,000
S1: to me. Do you want free access to comprehensive show notes?

1058
01:02:54,000 --> 01:02:58,800
S1: My weekly roundup newsletter, cutting edge research and articles. Top

1059
01:02:58,800 --> 01:03:01,560
S1: recommendations from me for everything that you need to hack

1060
01:03:01,590 --> 01:03:07,560
S1: your life, and a whole lot more. Check out bengreenfieldlife.com.

1061
01:03:07,560 --> 01:03:12,030
S1: It's all there Bengreenfieldlife.com see you over there! Most of

1062
01:03:12,030 --> 01:03:15,630
S1: you who listen don't subscribe, like, or rate this show.

1063
01:03:15,660 --> 01:03:18,150
S1: If you're one of those people who do, then huge

1064
01:03:18,150 --> 01:03:22,770
S1: thank you. But here's why. It's important to subscribe, like

1065
01:03:22,770 --> 01:03:25,260
S1: and or rate this show. If you do that, that

1066
01:03:25,260 --> 01:03:28,080
S1: means we get more eyeballs, we get higher rankings, and

1067
01:03:28,080 --> 01:03:30,720
S1: the bigger the Ben Greenfield Life Show gets, the bigger

1068
01:03:30,720 --> 01:03:33,720
S1: and better the guests get and the better the content

1069
01:03:33,720 --> 01:03:37,500
S1: I'm able to deliver to you. So hit subscribe and

1070
01:03:37,500 --> 01:03:39,390
S1: leave a ranking. Leave a review if you got a

1071
01:03:39,390 --> 01:03:42,650
S1: little extra time. It means way more than you might think.

1072
01:03:42,650 --> 01:03:53,300
S1: Thank you so much. In compliance with the FTC guidelines,

1073
01:03:53,300 --> 01:03:56,030
S1: please assume the following about links and posts on this site.

1074
01:03:56,030 --> 01:03:59,390
S1: Most of the links going to products are often affiliate links,

1075
01:03:59,390 --> 01:04:00,200
S1: of which I receive a.

1076
01:04:00,200 --> 01:04:00,410
S2: Small.

1077
01:04:00,410 --> 01:04:00,860
S1: Commission.

1078
01:04:00,860 --> 01:04:01,370
S2: From sales.

1079
01:04:01,370 --> 01:04:01,730
S1: Of certain.

1080
01:04:01,730 --> 01:04:02,090
S2: Items.

1081
01:04:02,090 --> 01:04:02,360
S1: But the.

1082
01:04:02,360 --> 01:04:02,840
S2: Price is.

1083
01:04:02,840 --> 01:04:03,290
S1: The same.

1084
01:04:03,290 --> 01:04:03,530
S2: For.

1085
01:04:03,530 --> 01:04:03,860
S1: You.

1086
01:04:03,860 --> 01:04:04,430
S2: And sometimes.

1087
01:04:04,430 --> 01:04:04,730
S1: I even.

1088
01:04:04,730 --> 01:04:05,000
S2: Get to.

1089
01:04:05,000 --> 01:04:05,330
S1: Share.

1090
01:04:05,330 --> 01:04:09,050
S2: A unique and somewhat significant discount with you. In some cases,

1091
01:04:09,050 --> 01:04:11,990
S2: I might also be an investor in a company I mentioned.

1092
01:04:11,990 --> 01:04:15,440
S2: I'm the founder, for example, of Kion, LLC, the makers

1093
01:04:15,440 --> 01:04:18,440
S2: of Kion branded supplements and products, which I talk about

1094
01:04:18,440 --> 01:04:22,160
S2: quite a bit. Regardless of the relationship, if I post

1095
01:04:22,160 --> 01:04:24,770
S2: or talk about an affiliate link to a product, it

1096
01:04:24,770 --> 01:04:29,240
S2: is indeed something I personally use. Support and with full

1097
01:04:29,240 --> 01:04:34,610
S2: authenticity and transparency, recommend in good conscience. I personally vet

1098
01:04:34,610 --> 01:04:37,520
S2: each and every product that I talk about. My first

1099
01:04:37,520 --> 01:04:40,760
S2: priority is providing valuable information and resources to you that

1100
01:04:40,760 --> 01:04:44,570
S2: help you positively optimize your mind, body, and spirit. And

1101
01:04:44,570 --> 01:04:49,010
S2: I'll only ever link to products or resources, affiliate or otherwise,

1102
01:04:49,010 --> 01:04:53,840
S2: that fit within this purpose. So there's your fancy legal disclaimer.