1 00:00:00,080 --> 00:00:03,019 S1: In this episode of the Ben Greenfield Live podcast, we'll 2 00:00:03,020 --> 00:00:07,640 S1: cold water blunt your exercise gains. Is intermittent fasting bad 3 00:00:07,640 --> 00:00:16,189 S1: for you? Low EMF headphones and a whole lot more fitness, nutrition, biohacking, longevity, 4 00:00:16,190 --> 00:00:21,500 S1: life optimization, spirituality, and a whole lot more. Welcome to 5 00:00:21,500 --> 00:00:24,259 S1: the Ben Greenfield Life Show. Are you ready to hack 6 00:00:24,290 --> 00:00:37,740 S1: your life? Let's do this. Well. Hello here I am, 7 00:00:37,740 --> 00:00:41,010 S1: still picking shards of spiraling and cacao nibs out of 8 00:00:41,010 --> 00:00:44,940 S1: my teeth after my usual morning smoothie. You know, I 9 00:00:44,940 --> 00:00:47,790 S1: tried this Ninja Creamy for a while. A lot of 10 00:00:47,790 --> 00:00:50,370 S1: people have been talking about this Ninja creamy ice cream 11 00:00:50,370 --> 00:00:55,590 S1: maker I used for my first recipe. Some goat milk, uh, 12 00:00:55,590 --> 00:01:01,170 S1: some vanilla stevia, the Keihan vanilla whey protein, and a 13 00:01:01,170 --> 00:01:03,180 S1: little bit of cacao powder. Kind of like a chocolate 14 00:01:03,180 --> 00:01:07,440 S1: vanilla ice cream. You freeze the base and then you 15 00:01:07,440 --> 00:01:11,130 S1: take the container that the creamy comes with, and you 16 00:01:11,130 --> 00:01:14,279 S1: put the base back onto the creamy, and it makes 17 00:01:14,280 --> 00:01:20,190 S1: ice cream in like 90s or two minutes with surprisingly, um, uh, 18 00:01:20,190 --> 00:01:24,089 S1: good texture, meaning it mimics the actual texture of ice 19 00:01:24,090 --> 00:01:28,500 S1: cream pretty well. The cooler thing than that is that 20 00:01:28,500 --> 00:01:30,959 S1: similar to cold Stone Creamery, you can dig a little 21 00:01:30,959 --> 00:01:33,300 S1: hole in the ice cream after it's been made. Dump 22 00:01:33,300 --> 00:01:36,360 S1: any toppings you want in there like I used, uh, 23 00:01:36,360 --> 00:01:40,380 S1: some some of the who clean dark chocolate chips. Another 24 00:01:40,380 --> 00:01:43,230 S1: time I use some of the Magic Spoon cereal, and 25 00:01:43,230 --> 00:01:46,380 S1: it kind of gives you this textured ice cream. But 26 00:01:46,380 --> 00:01:50,370 S1: I sent it back because I just found that the 27 00:01:50,370 --> 00:01:52,830 S1: novelty wore off pretty quickly after I tried it about 28 00:01:52,830 --> 00:01:56,550 S1: a month ago, and I didn't really like planning ahead 29 00:01:56,550 --> 00:01:58,830 S1: 24 hours to make my ice cream. What can I say, 30 00:01:58,830 --> 00:02:03,360 S1: I'm lazy, but for smoothie texture, I am still a 31 00:02:03,360 --> 00:02:07,560 S1: huge fan of the Ninja blender because it somehow introduces air. 32 00:02:07,590 --> 00:02:10,830 S1: The nature of the blender, the shape of it introduces 33 00:02:10,830 --> 00:02:16,109 S1: air into the blender jar as you are blending, and 34 00:02:16,110 --> 00:02:20,880 S1: it makes this thick, creamy, nearly fluffy texture that I 35 00:02:20,880 --> 00:02:23,970 S1: find really filling. I think it has great mouthfeel, so 36 00:02:23,970 --> 00:02:26,490 S1: if I had to choose a blender to use for 37 00:02:26,490 --> 00:02:29,190 S1: smoothies because I'm often asked what blender I use, it's 38 00:02:29,190 --> 00:02:32,519 S1: just the basic ninja blender. I think it's like 120 39 00:02:32,520 --> 00:02:35,760 S1: bucks maybe on Amazon works pretty well. I'm curious what 40 00:02:35,760 --> 00:02:38,100 S1: you guys have found though to be your blender of choice. 41 00:02:38,100 --> 00:02:40,020 S1: Now it is important that the blender be large enough. 42 00:02:40,020 --> 00:02:43,980 S1: My smoothies are massive. You know, we're talking like 32oz plus, 43 00:02:43,980 --> 00:02:46,230 S1: so it's got to be a big blender jar. I'm 44 00:02:46,230 --> 00:02:48,630 S1: also curious if anybody's tried this Ninja Creamy. You can 45 00:02:48,630 --> 00:02:53,459 S1: go to the show notes at bengreenfieldlife.com slash 473. Leave 46 00:02:53,460 --> 00:02:57,000 S1: your comments. Let me know. Favorite smoothie recipes? Favorite ice 47 00:02:57,000 --> 00:02:59,790 S1: cream recipes? If you found a good alternative to the 48 00:02:59,790 --> 00:03:02,940 S1: Ninja Creamy, anything like that, let me know. But we 49 00:03:02,940 --> 00:03:05,400 S1: are not here to talk about smoothies till we're blue 50 00:03:05,400 --> 00:03:07,680 S1: in the face. This is the chance for me to 51 00:03:07,680 --> 00:03:10,500 S1: fill you in on all the latest, greatest news flashes. 52 00:03:10,500 --> 00:03:12,150 S1: Occasionally I get to Q and A's. I don't know 53 00:03:12,150 --> 00:03:14,190 S1: if I'll get to any Q and A's today. Uh, 54 00:03:14,190 --> 00:03:17,130 S1: but nonetheless, we're actually here to talk about not eating. 55 00:03:17,220 --> 00:03:22,080 S1: Not eating, but not eating. Uh, and this is because 56 00:03:22,080 --> 00:03:25,770 S1: the internet seemed to break the other day when this 57 00:03:25,770 --> 00:03:29,880 S1: brand new study, if you want to call it that, 58 00:03:29,880 --> 00:03:33,360 S1: came out, indicating that intermittent fasting, which a lot of 59 00:03:33,360 --> 00:03:36,210 S1: people do, it's all the trend. You know, somebody an 60 00:03:36,210 --> 00:03:38,460 S1: intermittent faster when all they do is talk about their 61 00:03:38,460 --> 00:03:43,410 S1: compressed feeding window. Anyways, the the idea here is that 62 00:03:43,410 --> 00:03:48,119 S1: there is all these headlines that are suggesting intermittent fasting 63 00:03:48,120 --> 00:03:50,340 S1: might raise your risk of heart disease. I'll link to 64 00:03:50,340 --> 00:03:53,010 S1: the full paper in the show notes. But basically it's 65 00:03:53,010 --> 00:03:55,110 S1: been drawing a lot of skepticism. What happened was the 66 00:03:55,110 --> 00:03:58,950 S1: American Heart Association, the wonderful Aha, issued a news release, 67 00:03:58,950 --> 00:04:02,160 S1: and it was headlined eight Hour Time Restricted eating linked 68 00:04:02,160 --> 00:04:07,140 S1: to a 91% higher risk of cardiovascular death. That's scary. 69 00:04:07,140 --> 00:04:09,570 S1: That's going to cause a lot of people to put 70 00:04:09,570 --> 00:04:13,590 S1: giant bowls of almonds and dark chocolate and candy on 71 00:04:13,590 --> 00:04:16,950 S1: their counter to make sure that they do not restrict eating, 72 00:04:16,950 --> 00:04:19,529 S1: especially eight hour time restricted eating. All that means is 73 00:04:19,529 --> 00:04:23,039 S1: maybe you start breakfast at 10 a.m. and you shut 74 00:04:23,040 --> 00:04:26,010 S1: off the fire hose into your mouth at about 6 p.m. 75 00:04:26,010 --> 00:04:29,669 S1: that's an eight hour compressed feeding window with typically a 76 00:04:29,670 --> 00:04:33,599 S1: lot of that being an overnight intermittent fast. So they 77 00:04:33,600 --> 00:04:36,210 S1: suggested it might pose risks to your heart or could 78 00:04:36,210 --> 00:04:39,510 S1: lead to a higher risk of death. And that contradicts 79 00:04:39,510 --> 00:04:43,410 S1: a lot of research that has come up before that, 80 00:04:43,410 --> 00:04:47,490 S1: showing that time restricted eating or intermittent fasting could improve 81 00:04:47,490 --> 00:04:51,060 S1: heart health factors like insulin sensitivity or inflammation or obesity 82 00:04:51,060 --> 00:04:56,039 S1: or cholesterol levels. So the Aha news release said that 83 00:04:56,040 --> 00:04:58,500 S1: those with heart disease or cancer saw an increased risk 84 00:04:58,500 --> 00:05:03,180 S1: of cardiovascular death when it was mixed with intermittent fasting. 85 00:05:03,180 --> 00:05:06,510 S1: And in people who have pre-existing heart disease, eating in 86 00:05:06,510 --> 00:05:10,890 S1: a window that's no less than eight but less than 87 00:05:10,890 --> 00:05:13,950 S1: ten hours per day was linked to a 66% higher 88 00:05:13,950 --> 00:05:16,920 S1: risk of death from heart disease or stroke, and fasting 89 00:05:16,920 --> 00:05:21,720 S1: did not reduce the risk of death from any cause. Wow. 90 00:05:21,720 --> 00:05:24,270 S1: This is one of those things that confuses people. I think. 91 00:05:24,270 --> 00:05:26,909 S1: You know, when I sit next to somebody on the airplane, 92 00:05:26,910 --> 00:05:29,040 S1: you know, some sweet old grandma who's like, I. 93 00:05:29,040 --> 00:05:31,409 S2: Just don't know who to trust these days or eggs. 94 00:05:31,410 --> 00:05:33,630 S2: Good for you. Are they bad for you? Is coffee good? 95 00:05:33,630 --> 00:05:35,279 S2: Is coffee bad? We just never know. 96 00:05:35,630 --> 00:05:38,179 S1: You know, that's the issue is these headlines. I've talked 97 00:05:38,180 --> 00:05:41,510 S1: about many similar headlines before. They confuse people because it's 98 00:05:41,510 --> 00:05:44,450 S1: baby talk. It's all or nothing this or that, you know, 99 00:05:44,450 --> 00:05:47,779 S1: bad or good. But here's what you need to know. 100 00:05:47,900 --> 00:05:51,919 S1: First of all, the people who in this study group 101 00:05:51,920 --> 00:05:54,780 S1: consumed all their food in a daily window of eight 102 00:05:54,779 --> 00:05:59,390 S1: hours or fewer had the following a higher percentage of men, 103 00:05:59,839 --> 00:06:03,290 S1: a higher percentage of smokers. A higher percentage of people 104 00:06:03,290 --> 00:06:07,760 S1: with a higher BMI, a body mass index, and any 105 00:06:07,760 --> 00:06:11,480 S1: of those alone could have raised the group's heart disease risk. 106 00:06:11,630 --> 00:06:15,320 S1: They completely lacked data on shift work, on stress, and 107 00:06:15,320 --> 00:06:17,900 S1: a lot of other variables that are confounding variables that 108 00:06:17,900 --> 00:06:22,250 S1: were not adjusted for in this paper, if you want 109 00:06:22,250 --> 00:06:27,229 S1: to call it that. Furthermore, correlation does not necessarily mean causation. 110 00:06:27,230 --> 00:06:29,600 S1: So what I mean by that is just because there's 111 00:06:29,600 --> 00:06:33,170 S1: a link between shorter eating windows and bad health outcomes 112 00:06:33,170 --> 00:06:38,450 S1: in particular, doesn't mean the eating window caused the outcome. Right? 113 00:06:38,510 --> 00:06:41,330 S1: So you could look at the at the, you know, 114 00:06:41,330 --> 00:06:46,880 S1: correlation causation flaw with something like you're more likely to 115 00:06:47,060 --> 00:06:52,370 S1: get bitten by a shark if you've eaten recently eaten 116 00:06:52,370 --> 00:06:54,740 S1: ice cream. Right. And it would be easy to conclude 117 00:06:54,740 --> 00:06:57,110 S1: that eating ice cream somehow leads to increased number of 118 00:06:57,110 --> 00:07:00,919 S1: shark attacks, when in fact, eating ice cream occurs in 119 00:07:00,920 --> 00:07:04,309 S1: warmer weather, during which more people are in the ocean swimming, 120 00:07:04,310 --> 00:07:09,170 S1: thus more exposed to lovely sharks. So ice cream correlates 121 00:07:09,170 --> 00:07:11,870 S1: with shark attacks but doesn't cause shark attacks, and this 122 00:07:11,870 --> 00:07:15,080 S1: is very similar. The other issue is that the study 123 00:07:15,080 --> 00:07:18,920 S1: data for this survey was done by the CDC between 124 00:07:18,920 --> 00:07:23,840 S1: 2003 and 2018. Intermittent fasting wasn't even that popular then. 125 00:07:24,200 --> 00:07:27,950 S1: Even the term was largely not even thrown around. Relatively unknown. 126 00:07:27,950 --> 00:07:31,880 S1: This idea of intermittent fasting. This means that most people 127 00:07:31,880 --> 00:07:35,960 S1: who were skipping meals prior to 2018 weren't necessarily trying 128 00:07:35,960 --> 00:07:38,570 S1: to improve their health because they heard, I don't know, 129 00:07:38,570 --> 00:07:42,980 S1: some podcaster talking about intermittent fasting or saw some documentary 130 00:07:42,980 --> 00:07:47,060 S1: on compressed feeding windows. They were just ignoring what was 131 00:07:47,060 --> 00:07:50,840 S1: the standard dietary guidance at that time. And that means 132 00:07:50,840 --> 00:07:53,450 S1: they could have been far more likely to have poor 133 00:07:53,450 --> 00:07:58,220 S1: eating habits and diets. These were just people who theoretically, 134 00:07:58,220 --> 00:08:01,040 S1: may not have even really been paying that much attention 135 00:08:01,040 --> 00:08:04,640 S1: to their diet and kind of accidentally intermittent fasting as 136 00:08:04,640 --> 00:08:08,360 S1: a part of that. In addition, this study used just 137 00:08:08,360 --> 00:08:12,530 S1: two days of self-reported eating activity to estimate 16 years 138 00:08:12,530 --> 00:08:15,920 S1: of dietary habits and two days of dietary record data 139 00:08:15,920 --> 00:08:19,850 S1: is not at all reflective of an individual's regular eating pattern. 140 00:08:19,850 --> 00:08:24,950 S1: So it's quite sloppy science, really. Um, you know, the 141 00:08:24,950 --> 00:08:28,640 S1: other thing that's important to know is that the people 142 00:08:28,640 --> 00:08:31,610 S1: who restricted eating to eight hours or fewer per day 143 00:08:31,610 --> 00:08:34,940 S1: also had less lean muscle mass than those with longer 144 00:08:34,940 --> 00:08:37,520 S1: eating windows and less lean muscle mass has been linked 145 00:08:37,520 --> 00:08:43,099 S1: to higher risk of cardiovascular mortality. So, long story short, 146 00:08:43,100 --> 00:08:47,240 S1: is it was a highly flawed paper with a lot 147 00:08:47,240 --> 00:08:50,930 S1: of confounding variables, particularly, I think the biggest elephant in 148 00:08:50,929 --> 00:08:53,990 S1: the room here is the people who were intermittent. Fasting 149 00:08:53,990 --> 00:08:58,400 S1: fell into categories like high BMI, poor access to high 150 00:08:58,400 --> 00:09:02,059 S1: quality food, uh, lack of data, or adjusting for shift 151 00:09:02,059 --> 00:09:05,750 S1: work or stress or other variables. Low muscle mass, you know, 152 00:09:05,750 --> 00:09:08,840 S1: it's just a cluster of factors that dictates that if 153 00:09:08,840 --> 00:09:12,199 S1: a compressed feeding window is something that works well for you, 154 00:09:12,200 --> 00:09:14,900 S1: and intermittent fasting helps you stick to a healthy diet 155 00:09:14,900 --> 00:09:18,500 S1: or stuff your face less then all the other more. 156 00:09:18,500 --> 00:09:21,890 S1: Well conducted studies that have been done on intermittent fasting 157 00:09:21,890 --> 00:09:25,040 S1: would indicate that it's going to be better for insulin sensitivity, 158 00:09:25,040 --> 00:09:28,190 S1: for inflammation, for obesity, for cholesterol levels. Now, I do 159 00:09:28,190 --> 00:09:30,260 S1: have to note one thing because I know many people 160 00:09:30,260 --> 00:09:34,560 S1: might note this also. A lot of the benefits of 161 00:09:34,559 --> 00:09:37,770 S1: intermittent fasting appear to be due to the calorie restriction. 162 00:09:37,800 --> 00:09:40,110 S1: What I mean by that is if you take people 163 00:09:40,110 --> 00:09:43,050 S1: eating an isocaloric diet, let's say 2000 calories a day 164 00:09:43,050 --> 00:09:45,420 S1: and one group's eating in a compressed feeding window of 165 00:09:45,420 --> 00:09:47,250 S1: eight hours, and the other group is eating ad libitum 166 00:09:47,250 --> 00:09:49,439 S1: throughout the day whenever they want. At the end of 167 00:09:49,440 --> 00:09:51,809 S1: the day, if the calories are equal, there's not a 168 00:09:51,809 --> 00:09:54,689 S1: huge advantage of fasting. But the advantage of fasting is 169 00:09:54,690 --> 00:09:58,890 S1: that it makes eating fewer calories more reasonable and doable, 170 00:09:58,890 --> 00:10:01,920 S1: because there's simply less time that you've allotted yourself during 171 00:10:01,920 --> 00:10:04,350 S1: the day to be able to snack and eat right. 172 00:10:04,380 --> 00:10:07,260 S1: For example, people who follow an omad diet would be 173 00:10:07,260 --> 00:10:09,930 S1: an extreme example of this, right? One meal a day, 174 00:10:09,929 --> 00:10:14,940 S1: let's say. Let's say you're me, right? My metabolic rate 175 00:10:14,940 --> 00:10:17,880 S1: is screaming high. I got to eat 3500 calories a 176 00:10:17,880 --> 00:10:21,780 S1: day to even maintain weight and not lose weight pretty quickly. Well, 177 00:10:21,780 --> 00:10:23,190 S1: if you tell me I have to eat all of 178 00:10:23,190 --> 00:10:25,110 S1: that at dinner, it's going to be very difficult for 179 00:10:25,110 --> 00:10:28,469 S1: me to shove 3500 calories down the hatch at dinner 180 00:10:28,470 --> 00:10:32,640 S1: without having some pretty significant gut issues. So similar idea 181 00:10:32,640 --> 00:10:34,920 S1: with intermittent fasting, right? If you're a lot of calorie 182 00:10:34,920 --> 00:10:37,800 S1: count is, let's say, 2500 calories per day for weight 183 00:10:37,800 --> 00:10:42,030 S1: maintenance or weight loss or something like that, it's far 184 00:10:42,030 --> 00:10:47,699 S1: easier to reach that allotment or not overreach that allotment. 185 00:10:47,700 --> 00:10:50,790 S1: More specifically, when you're only allowed to eat between like, 186 00:10:50,790 --> 00:10:52,940 S1: I don't know, you know, 10 a.m. and 6 p.m. 187 00:10:52,940 --> 00:10:56,040 S1: or 10 a.m. and 8 p.m.. So that's the idea. 188 00:10:56,040 --> 00:10:58,950 S1: That's where the magic of fasting lies. But ultimately the 189 00:10:58,950 --> 00:11:04,020 S1: biggest focus should be on restricting or at least modulating calories. 190 00:11:04,020 --> 00:11:06,750 S1: Not necessarily fasting, but a fasting makes that easier for 191 00:11:06,750 --> 00:11:08,910 S1: you to do, which it does for a lot of people. 192 00:11:08,910 --> 00:11:12,390 S1: Then don't worry, it's not going to give you heart disease. 193 00:11:12,390 --> 00:11:16,110 S1: So that's the first myth that I wanted to address. 194 00:11:16,110 --> 00:11:19,020 S1: And I have another nutrition myth that's been circulating around 195 00:11:19,020 --> 00:11:21,569 S1: the internet as well that I want to get to 196 00:11:21,570 --> 00:11:27,240 S1: on today's show. So this one is about animal protein 197 00:11:27,240 --> 00:11:33,540 S1: accelerating the atherosclerotic process, animal protein accelerating the atherosclerotic process. 198 00:11:33,540 --> 00:11:37,320 S1: So I realize that's a mouthful. But this study was 199 00:11:37,320 --> 00:11:41,790 S1: titled identification of a leucine mediated threshold effect governing macrophage 200 00:11:41,790 --> 00:11:46,350 S1: mTOR signaling and Cardiovascular risk. Also a mouthful. So what 201 00:11:46,350 --> 00:11:50,130 S1: they suggested was that a high intake of animal protein 202 00:11:50,130 --> 00:11:55,800 S1: could potentially lead to atherosclerosis. So let's look into what 203 00:11:55,800 --> 00:11:58,710 S1: they actually looked at in this particular study. So there 204 00:11:58,710 --> 00:12:03,060 S1: was a rodent component and a human component. And what 205 00:12:03,059 --> 00:12:06,329 S1: they claimed was that they found a protein mediated mechanism 206 00:12:06,330 --> 00:12:11,100 S1: for arterial plaque development, and that it was largely, uh, 207 00:12:11,100 --> 00:12:15,000 S1: an issue with the animal protein that caused the potential 208 00:12:15,000 --> 00:12:19,500 S1: for atherosclerosis to occur. Now, the rodent component of this study, 209 00:12:19,500 --> 00:12:22,680 S1: in which they were fed, animal protein, was divided into 210 00:12:22,679 --> 00:12:26,700 S1: in vitro, which is cell culture, and in vivo, which 211 00:12:26,700 --> 00:12:29,579 S1: is actually inside the animal or inside the rodent, not 212 00:12:29,580 --> 00:12:31,980 S1: in the, you know, petri dish or a test tube. 213 00:12:32,190 --> 00:12:36,930 S1: The in vitro study, right. The test tube study reported 214 00:12:36,929 --> 00:12:40,469 S1: a dose response effect of protein on the reduction of 215 00:12:40,470 --> 00:12:42,870 S1: autophagy in macrophages. And in this case, that would be 216 00:12:42,870 --> 00:12:45,960 S1: a bad thing, right? You're you're not turning over these 217 00:12:45,960 --> 00:12:50,730 S1: inflammatory components of white blood cells adequately. And that was 218 00:12:50,730 --> 00:12:55,290 S1: interpreted as a potential pathway to atherosclerosis. And then they 219 00:12:55,290 --> 00:12:58,530 S1: also did an in vivo trial. This was in the rodents. 220 00:12:58,530 --> 00:13:02,790 S1: And they compared diets that were 7% protein, 21% protein 221 00:13:02,790 --> 00:13:06,150 S1: and 42% protein. They found increased arterial plaque development in 222 00:13:06,150 --> 00:13:10,530 S1: rodents on the 42% protein diet and then in the humans. 223 00:13:10,530 --> 00:13:13,110 S1: And this is super important. I'll get to this in 224 00:13:13,110 --> 00:13:16,320 S1: a second. Humans are not large rodents. Oh, there's a 225 00:13:16,320 --> 00:13:19,079 S1: few politicians and lawyers out there who might fit into 226 00:13:19,080 --> 00:13:20,910 S1: that category, but for the most part, humans are not 227 00:13:20,910 --> 00:13:25,920 S1: large rodents. But what they did was they used strictly 228 00:13:25,920 --> 00:13:28,350 S1: in vitro studies in the human components. They didn't actually 229 00:13:28,350 --> 00:13:31,260 S1: feed humans protein. They took white blood cells in a 230 00:13:31,260 --> 00:13:33,720 S1: petri dish, human white blood cells in a petri dish. 231 00:13:33,720 --> 00:13:37,229 S1: They didn't even look at plaque formation. Basically what they 232 00:13:37,230 --> 00:13:42,569 S1: did was they looked at the effects of a liquid 233 00:13:42,570 --> 00:13:45,660 S1: and a solid food meal, made up of about 450 234 00:13:45,660 --> 00:13:50,099 S1: to 500 calories. And one of the meals was a 235 00:13:50,100 --> 00:13:55,199 S1: higher protein dose when they examined the effects of the 236 00:13:55,200 --> 00:13:58,830 S1: higher protein on the white blood cells in a petri dish, 237 00:13:58,830 --> 00:14:03,690 S1: it resulted in greater activation of what's called monocyte mTORC1, okay. 238 00:14:03,690 --> 00:14:08,880 S1: And these monocytes have the potential to manifest into atherosclerotic plaque. 239 00:14:08,880 --> 00:14:12,480 S1: So they said basically, if we give white blood cells 240 00:14:12,480 --> 00:14:16,860 S1: in a petri dish, more animal based protein, they seem 241 00:14:16,860 --> 00:14:20,310 S1: to turn into something that could potentially in a human cause, 242 00:14:20,310 --> 00:14:24,390 S1: the formation of atherosclerotic plaque. That's it. And then, of course, 243 00:14:24,390 --> 00:14:26,370 S1: all the headlines. I'll read one headline from the New 244 00:14:26,370 --> 00:14:28,980 S1: York Post. This headline from the New York Post says, 245 00:14:28,980 --> 00:14:32,100 S1: you might be eating an artery damaging amount of protein 246 00:14:32,100 --> 00:14:36,170 S1: for breakfast. New study warns. And then the subtitle is 247 00:14:36,170 --> 00:14:39,260 S1: Study discovers molecular mechanism. That could explain why eating too 248 00:14:39,260 --> 00:14:44,030 S1: much protein is bad for your arteries. The paper authors 249 00:14:44,030 --> 00:14:47,840 S1: even said that they found the so-called smoking gun, which 250 00:14:47,840 --> 00:14:51,020 S1: is that these monocytes and macrophages in mice and humans 251 00:14:51,020 --> 00:14:56,930 S1: both experience this issue with escalating doses of leucine from 252 00:14:56,930 --> 00:15:01,850 S1: animal based protein. So anyways, I don't know about the 253 00:15:01,850 --> 00:15:04,910 S1: funding of this study or anything like that. If there was, 254 00:15:04,910 --> 00:15:10,520 S1: you know, plant based protein play or any, any potential influences. 255 00:15:10,520 --> 00:15:14,480 S1: But here's what's important to know. First of all, the 256 00:15:14,480 --> 00:15:18,950 S1: metabolizing of branched chain amino acids, particularly leucine, is way 257 00:15:18,950 --> 00:15:24,410 S1: different in humans versus rodents. So humans and rodents, in 258 00:15:24,410 --> 00:15:27,620 S1: this case rats, they have vastly different distributions of what's 259 00:15:27,620 --> 00:15:31,940 S1: called branched chain amino acid aminotransferase. Realize that's also a mouthful. 260 00:15:31,940 --> 00:15:36,050 S1: But Bcat bcat is an enzyme that catalyzes the breakdown 261 00:15:36,050 --> 00:15:38,180 S1: of these branched chain amino acids that they were using 262 00:15:38,180 --> 00:15:42,200 S1: in the study. Now, this occurs in humans, primarily in 263 00:15:42,200 --> 00:15:46,610 S1: skeletal muscle, and the catabolism of the other essential amino 264 00:15:46,610 --> 00:15:50,330 S1: acids usually occurs in the liver. Now, the bcat activity 265 00:15:50,330 --> 00:15:53,360 S1: in the liver and the muscle of humans and rats 266 00:15:53,390 --> 00:15:56,990 S1: is very different. Rodents have extremely high bcat activity in 267 00:15:56,990 --> 00:16:00,950 S1: their muscle, but very little in the liver. And in 268 00:16:00,950 --> 00:16:04,490 S1: addition to that, they have a much, much higher branched 269 00:16:04,490 --> 00:16:09,290 S1: chain amino acid oxidative capacity in humans. Therefore, it's automatically 270 00:16:09,290 --> 00:16:12,650 S1: false to presume that leucine or protein in general in 271 00:16:12,650 --> 00:16:18,650 S1: rodents is generalizable to humans. And in addition to these 272 00:16:18,650 --> 00:16:21,380 S1: differences in protein and amino acid metabolism, this is important 273 00:16:21,380 --> 00:16:23,060 S1: for you to understand. Any time someone's talking about a 274 00:16:23,060 --> 00:16:26,510 S1: rodent study, you need to understand this stuff. So, for example, 275 00:16:26,510 --> 00:16:30,260 S1: de novo lipogenesis, that's the conversion of carbohydrates to fatty 276 00:16:30,260 --> 00:16:35,080 S1: acids for storage as triglycerides. That contributes to about 60 277 00:16:35,080 --> 00:16:38,540 S1: to 70% of triglycerides in rodents, only about 5% or 278 00:16:38,540 --> 00:16:44,000 S1: less in humans, which means that we can't even extrapolate 279 00:16:44,000 --> 00:16:49,040 S1: carbohydrate and fat research in rodents to humans. In addition 280 00:16:49,040 --> 00:16:53,030 S1: to that, the liver receptors, the so-called lcrs, the liver 281 00:16:53,030 --> 00:16:56,210 S1: X receptors located in liver cells, have way different signaling 282 00:16:56,210 --> 00:16:59,540 S1: activity in response to stimuli from amino acids in rats 283 00:16:59,540 --> 00:17:03,560 S1: versus humans. And that's important because these liver X receptors 284 00:17:03,560 --> 00:17:07,850 S1: are key regulators of genes involved with glucose and fat 285 00:17:07,850 --> 00:17:12,379 S1: metabolizing and homeostasis. So a huge difference in carb and 286 00:17:12,380 --> 00:17:15,410 S1: fat metabolism in rodents. So any, you know, low carb 287 00:17:15,410 --> 00:17:19,730 S1: versus high carb, ketogenic versus non keto, high protein, low 288 00:17:19,730 --> 00:17:23,510 S1: protein studies in rodents versus humans give us almost nothing 289 00:17:23,510 --> 00:17:27,139 S1: that we can extrapolate to humans, especially nothing that can 290 00:17:27,140 --> 00:17:30,800 S1: tell us with a nail in the coffin type of 291 00:17:30,800 --> 00:17:35,389 S1: statement that something like a high protein diet causes cancer, 292 00:17:35,390 --> 00:17:40,850 S1: or that a high amount of animal protein would cause atherosclerosis. Now, 293 00:17:40,850 --> 00:17:43,760 S1: I would say the most significant challenge to the findings 294 00:17:43,760 --> 00:17:48,770 S1: of this paper is the large existing body of human research, 295 00:17:48,770 --> 00:17:52,460 S1: including human in vivo research, not test tube or petri 296 00:17:52,460 --> 00:17:57,260 S1: dish research comparing high protein to low protein diets. For example, 297 00:17:57,260 --> 00:18:00,980 S1: one very recent systematic review and meta analysis of prospective 298 00:18:00,980 --> 00:18:04,400 S1: cohort studies that's a very well conducted body of research, 299 00:18:04,400 --> 00:18:08,330 S1: found that high protein intake in humans is not associated 300 00:18:08,330 --> 00:18:12,260 S1: with increased risk of stroke, increased risk of myocardial infarction, 301 00:18:12,260 --> 00:18:16,580 S1: increased cardiovascular death. Another meta analysis showed that higher protein 302 00:18:16,580 --> 00:18:20,090 S1: diets showed superior benefits for weight loss, for fat loss, 303 00:18:20,090 --> 00:18:23,570 S1: for blood pressure reduction, for lipid profile, for insulin levels. 304 00:18:23,570 --> 00:18:27,739 S1: And the the thing that you must understand here is 305 00:18:27,740 --> 00:18:30,500 S1: that probably a big reason for that is, and this 306 00:18:30,500 --> 00:18:32,300 S1: is related to the recent discussion I had with Doctor 307 00:18:32,300 --> 00:18:36,170 S1: Gabriel Lyons, the muscle centric medicine doctor, that higher protein 308 00:18:36,170 --> 00:18:39,320 S1: intake allows you to maintain or build more muscle, which 309 00:18:39,320 --> 00:18:43,040 S1: has a host of metabolically protective effects. I would hate 310 00:18:43,040 --> 00:18:45,440 S1: for people to read this paper, especially people at risk 311 00:18:45,440 --> 00:18:47,660 S1: for a metabolic issue such as heart disease, and say, 312 00:18:47,660 --> 00:18:49,820 S1: I'm going to eat less protein because protein is going 313 00:18:49,820 --> 00:18:53,270 S1: to give me heart disease. Does the source matter? Absolutely. Right. 314 00:18:53,270 --> 00:18:55,310 S1: A burger, even if you, I don't know, take the 315 00:18:55,310 --> 00:18:57,260 S1: buns off and skip the French fries at McDonald's, is 316 00:18:57,260 --> 00:19:01,370 S1: going to be full of a lot more potential heart 317 00:19:01,369 --> 00:19:04,310 S1: disease risk factors than, say, like a grass fed, grass 318 00:19:04,310 --> 00:19:08,300 S1: finished steak that you might have at home, a whey 319 00:19:08,300 --> 00:19:11,390 S1: protein smoothie that you make at home, and your magical 320 00:19:11,390 --> 00:19:16,129 S1: ninja blender could be far different than some type of sugary, 321 00:19:16,130 --> 00:19:20,119 S1: artificial sweetener infused smoothie that you get from the gym 322 00:19:20,119 --> 00:19:22,850 S1: as you're walking out the door, right? So the source matters. 323 00:19:22,850 --> 00:19:26,900 S1: But ultimately very similar to the intermittent fasting study, you 324 00:19:26,900 --> 00:19:29,000 S1: got to take these things with a grain of salt, 325 00:19:29,000 --> 00:19:31,880 S1: or in this case, a grain of leucine. And I 326 00:19:31,880 --> 00:19:34,600 S1: would not. Say that based on this, despite all the 327 00:19:34,600 --> 00:19:37,419 S1: newspapers reporting that your high intake of animal protein is 328 00:19:37,420 --> 00:19:42,219 S1: going to give you, heart disease tells us anything besides, 329 00:19:42,220 --> 00:19:46,870 S1: rats that are fed a 40 plus percent protein diet 330 00:19:46,869 --> 00:19:51,280 S1: seemed to indicate activation of macrophages that you could theoretically 331 00:19:51,280 --> 00:19:55,210 S1: say would contribute to plaque formation, but the plaque formation 332 00:19:55,210 --> 00:19:58,420 S1: was never actually shown. So there you have it. It's 333 00:19:58,420 --> 00:20:01,629 S1: kind of odd when when I see reports like this, 334 00:20:01,840 --> 00:20:05,379 S1: it's just it's just a head scratcher. So anyways, here's 335 00:20:05,380 --> 00:20:09,220 S1: something that I'm asked a lot about that I definitely 336 00:20:09,220 --> 00:20:13,510 S1: wanted to address. If I get in cold water after 337 00:20:13,510 --> 00:20:17,020 S1: I work out, is it going to blunt my gains? Bro, 338 00:20:17,020 --> 00:20:20,980 S1: this is something that's gone back and forth in research 339 00:20:20,980 --> 00:20:22,960 S1: for a while. It's caused a lot of people to say, 340 00:20:22,960 --> 00:20:25,810 S1: skip the cold shower, skip the cryotherapy, skip the cold 341 00:20:25,810 --> 00:20:29,619 S1: water immersion post workout because it's going to destroy all 342 00:20:29,619 --> 00:20:32,379 S1: that hard work that you did in the gym. So 343 00:20:32,380 --> 00:20:36,189 S1: a brand new, pretty well constructed paper came out called 344 00:20:36,190 --> 00:20:40,450 S1: cold water immersion reduces muscle growth during resistance training. As 345 00:20:40,450 --> 00:20:43,390 S1: you can imagine, that automatically sounds pretty scary. Hey, I'm 346 00:20:43,390 --> 00:20:47,140 S1: reducing muscle growth after I've lifted weights. If I get 347 00:20:47,140 --> 00:20:51,070 S1: into cold water. Let's take a look at what this 348 00:20:51,070 --> 00:20:54,129 S1: actually was, what it said, and what the history of 349 00:20:54,130 --> 00:20:55,990 S1: cold water immersion actually looks like. So this is a 350 00:20:55,990 --> 00:20:59,950 S1: meta analysis of randomized controlled studies on cold therapy. They 351 00:20:59,950 --> 00:21:03,760 S1: reported that cold water immersion after resistance exercise reduced gains 352 00:21:03,760 --> 00:21:08,530 S1: in muscle size compared to resistance training without the cold 353 00:21:08,530 --> 00:21:12,850 S1: water immersion afterwards, though, the effects, admittedly, and even the 354 00:21:12,850 --> 00:21:17,050 S1: paper acknowledges this appeared very small in magnitude, meaning we 355 00:21:17,050 --> 00:21:20,409 S1: might only be really speaking here to like bodybuilders who 356 00:21:20,410 --> 00:21:22,390 S1: are trying to get every last fiber of muscle on 357 00:21:22,390 --> 00:21:24,910 S1: their body, who would even care about this. But anyways, 358 00:21:24,910 --> 00:21:26,620 S1: what they did was they did a meta analysis of 359 00:21:26,619 --> 00:21:30,730 S1: eight randomized controlled studies on cold water immersion. The studies 360 00:21:30,730 --> 00:21:33,760 S1: were all about 4 to 12 weeks in duration. Folks 361 00:21:33,760 --> 00:21:37,119 S1: were lifting weights 2 to 3 times per week. Uh, 362 00:21:37,119 --> 00:21:39,879 S1: one study was using wrist flexor training. I don't know 363 00:21:39,880 --> 00:21:42,190 S1: if I count that as weight training. Another study, a 364 00:21:42,190 --> 00:21:44,830 S1: couple of studies using hand grip training. I don't know 365 00:21:44,830 --> 00:21:47,350 S1: if I count that as weight training either. Three studies 366 00:21:47,350 --> 00:21:50,230 S1: used low body training only, and two studies used a 367 00:21:50,230 --> 00:21:52,780 S1: full body training program, which I think is the most 368 00:21:52,780 --> 00:21:55,720 S1: appropriate approach when we're looking at something like this. Then 369 00:21:55,720 --> 00:22:00,940 S1: all the studies used post-exercise cold water immersion. Okay, three 370 00:22:00,940 --> 00:22:03,939 S1: studies exposed just the upper limbs, two studies exposed the 371 00:22:03,940 --> 00:22:07,629 S1: lower limbs, and three studies used whole body cold water immersion. 372 00:22:07,630 --> 00:22:09,970 S1: Here's what's important to note. These folks were in the 373 00:22:09,970 --> 00:22:13,040 S1: cold water for 10 to 20 minutes, anywhere from 50 374 00:22:13,040 --> 00:22:18,580 S1: to 59°F. Anybody who's jumped into 50 to 59°F water for, 375 00:22:18,580 --> 00:22:21,400 S1: let's say, 15 minutes, let's cut it in the middle 376 00:22:21,400 --> 00:22:25,180 S1: knows that in most cases, unless you're like an Inuit 377 00:22:25,180 --> 00:22:28,780 S1: or a experienced Wim Hof practitioner or something like that, 378 00:22:28,780 --> 00:22:30,940 S1: your teeth are chattering and you're shivering and you're kind 379 00:22:30,940 --> 00:22:34,870 S1: of goosebumpy for hours afterwards. That's a drop in muscle 380 00:22:34,869 --> 00:22:38,440 S1: core temperature that's likely getting close to one degree Celsius, which, 381 00:22:38,440 --> 00:22:43,300 S1: it is true, could impair the natural inflammatory response to 382 00:22:43,300 --> 00:22:46,990 S1: exercise and cause a lack of what would be called 383 00:22:46,990 --> 00:22:51,399 S1: satellite cell proliferation, or an increase in muscle fiber size 384 00:22:51,400 --> 00:22:54,880 S1: or even number in response to resistance training. Folks, this 385 00:22:54,880 --> 00:22:57,550 S1: is way different than you finishing a weight training session 386 00:22:57,550 --> 00:22:59,530 S1: and flipping the cold water on for a minute or 387 00:22:59,530 --> 00:23:02,740 S1: two at the gym, or even jumping in your cold 388 00:23:02,740 --> 00:23:05,290 S1: plunge for 30s because it makes you feel fantastic and 389 00:23:05,290 --> 00:23:07,180 S1: gives you lots of energy after your workout, and keeps 390 00:23:07,180 --> 00:23:10,210 S1: you from pitting out and sweating at work later on. Right? 391 00:23:10,210 --> 00:23:14,830 S1: There's a big, big difference here. The dose is important. Okay, 392 00:23:14,830 --> 00:23:18,790 S1: so understand that the studies and nearly every study that 393 00:23:18,790 --> 00:23:21,400 S1: has looked at cold water immersion and any impairment in exercise, 394 00:23:21,400 --> 00:23:25,870 S1: using 10 to 20 minutes, resulting in a significant drop 395 00:23:25,869 --> 00:23:29,050 S1: in muscle core temperature. Big difference between that and a 396 00:23:29,050 --> 00:23:32,410 S1: cold water, a cold soak, a quick, uh, jump into 397 00:23:32,410 --> 00:23:35,560 S1: a cold plunge, which I do after almost every workout. 398 00:23:35,560 --> 00:23:39,940 S1: So here's what what else is important to know? We 399 00:23:39,940 --> 00:23:42,760 S1: need to talk about what we're analyzing here when it 400 00:23:42,760 --> 00:23:46,600 S1: comes to the effects of cold water, because the effects 401 00:23:46,630 --> 00:23:50,770 S1: go beyond just muscle size and muscle hypertrophy. So traditionally, 402 00:23:50,770 --> 00:23:53,409 S1: cold water immersion has been used as a tool to 403 00:23:53,410 --> 00:23:56,740 S1: help athletes enhance their recovery from exercise and improve their 404 00:23:56,740 --> 00:24:02,770 S1: performance in subsequent exercise sessions or games or competitions or workouts. Now, 405 00:24:02,770 --> 00:24:07,900 S1: cold water immersion has been shown to improve exercise recovery significantly. 406 00:24:07,900 --> 00:24:10,660 S1: For example, there's a few mechanisms why this happens. Cold 407 00:24:10,660 --> 00:24:14,470 S1: water immersion reduces central nervous system fatigue by reducing your 408 00:24:14,470 --> 00:24:18,730 S1: core body temperature and enhancing blood flow and oxygenation, particularly 409 00:24:18,730 --> 00:24:21,370 S1: blood flow, to the brain. That's why it can have 410 00:24:21,369 --> 00:24:23,410 S1: a little bit of a stress reduction response as well, 411 00:24:23,410 --> 00:24:25,359 S1: and make you feel a little bit sharper cognitively the 412 00:24:25,359 --> 00:24:29,859 S1: rest of the day. Cold water immersion reduces cardiovascular strain 413 00:24:29,859 --> 00:24:33,090 S1: when your body temperature goes up. Blood flow. Gets redirected 414 00:24:33,090 --> 00:24:36,540 S1: from your muscles and your core to your skin. That's 415 00:24:36,540 --> 00:24:39,840 S1: how it dissipates heat. Now this reduces blood flow and 416 00:24:39,840 --> 00:24:43,199 S1: oxygen delivery to muscles. It increases heart rate, and it 417 00:24:43,200 --> 00:24:48,419 S1: can impair performance. Cold water immersion redirects the blood flow 418 00:24:48,420 --> 00:24:51,720 S1: to central circulation, because the skin needs less blood to 419 00:24:51,720 --> 00:24:55,410 S1: go out to it to facilitate cooling. That's another way 420 00:24:55,410 --> 00:24:58,440 S1: that it can help with recovery. Cold water can also 421 00:24:58,440 --> 00:25:02,129 S1: result in increased clearance of metabolites that build up during 422 00:25:02,130 --> 00:25:07,949 S1: exercise like lactic acid, potassium, chloride, calcium. A lot of 423 00:25:07,950 --> 00:25:12,060 S1: these things that could contribute to post-exercise soreness or a 424 00:25:12,060 --> 00:25:15,869 S1: little bit of post-exercise swelling or sluggishness, and then finally, 425 00:25:15,869 --> 00:25:19,740 S1: cold water immersion can improve your autonomic nervous system recovery, 426 00:25:19,740 --> 00:25:22,560 S1: not your central nervous system, but your autonomic nervous system. 427 00:25:22,560 --> 00:25:27,270 S1: By inhibiting the sympathetic fight or flight response and activating 428 00:25:27,270 --> 00:25:33,060 S1: the parasympathetic rest or digest or relax response. Anybody who's 429 00:25:33,060 --> 00:25:34,950 S1: gotten into a cold plunge thinks, gosh, I feel like 430 00:25:34,950 --> 00:25:37,230 S1: fighting or fighting the whole time I'm in there. But 431 00:25:37,230 --> 00:25:40,380 S1: when you get out, there is a parasympathetic rebound that 432 00:25:40,380 --> 00:25:43,290 S1: results in you feeling more relaxed later on, which is 433 00:25:43,290 --> 00:25:46,080 S1: why cold water can again be very helpful for something 434 00:25:46,080 --> 00:25:50,369 S1: like stress management. So when they've actually looked at and 435 00:25:50,369 --> 00:25:53,910 S1: then there's been looked at many times cold water immersion post-exercise, 436 00:25:53,910 --> 00:25:58,650 S1: they've found decreased perceived pain after the workout, reduction in 437 00:25:58,650 --> 00:26:02,459 S1: markers of exercise induced muscle damage, a lowered amount of 438 00:26:02,460 --> 00:26:06,330 S1: delayed onset muscle soreness, Doms, lower amount of inflammation, lower 439 00:26:06,330 --> 00:26:11,070 S1: amount of swelling. When we look at endurance. Enhanced endurance 440 00:26:11,070 --> 00:26:15,390 S1: recovery from endurance exercise by reducing cardiovascular and thermal strain, 441 00:26:15,390 --> 00:26:18,690 S1: and lowering levels of perceived soreness, meaning you could actually 442 00:26:18,690 --> 00:26:21,840 S1: have a better workout the next day. Uh, there was 443 00:26:21,840 --> 00:26:25,230 S1: one meta analysis that showed that cold water immersion reduced 444 00:26:25,230 --> 00:26:29,129 S1: delayed onset muscle soreness, reduced ratings of perceived exertion, and 445 00:26:29,130 --> 00:26:34,110 S1: even improved jumping capacity after exercise will decreasing levels of 446 00:26:34,109 --> 00:26:39,690 S1: creatine kinase and lactate 24 to 48 hours after exercise. Now, 447 00:26:39,690 --> 00:26:43,260 S1: there have been some studies that suggest it's not all 448 00:26:43,260 --> 00:26:47,190 S1: rosy when it comes to cold thermogenesis. Post-exercise. For example, 449 00:26:47,190 --> 00:26:49,350 S1: I just named how very long 10 to 20 minutes 450 00:26:49,350 --> 00:26:51,810 S1: of cold post-exercise could inhibit your ability to be able 451 00:26:51,810 --> 00:26:54,810 S1: to gain muscle. Uh, they've also shown that there is 452 00:26:54,810 --> 00:26:57,869 S1: a reduction in muscle power for about 1 to 6 453 00:26:57,869 --> 00:27:02,220 S1: hours after you've done cold water exercise and many studies. Uh, 454 00:27:02,220 --> 00:27:05,700 S1: and they've even compared like a trained limb that is 455 00:27:05,700 --> 00:27:08,610 S1: immersed in cold water post-exercise and a trained limb that 456 00:27:08,609 --> 00:27:11,969 S1: is not immersed in post in water post exercise and 457 00:27:11,970 --> 00:27:15,000 S1: found that the muscle or the limb that's immersed in 458 00:27:15,000 --> 00:27:18,629 S1: cold water has an inhibition in muscle strength. And again, 459 00:27:18,630 --> 00:27:21,760 S1: these are very long immersion periods. We're talking 10 to 460 00:27:21,760 --> 00:27:27,090 S1: 20 minutes. So, uh, what you need to know here 461 00:27:27,090 --> 00:27:33,420 S1: is that if you have a major goal of muscle growth, 462 00:27:33,420 --> 00:27:36,060 S1: hypertrophy i.e. you're trying to get swole, bro, put on 463 00:27:36,060 --> 00:27:39,510 S1: as much size as possible. Don't go get cold for 464 00:27:39,510 --> 00:27:42,300 S1: 10 to 20 minutes after you've worked out. But if 465 00:27:42,300 --> 00:27:45,750 S1: you want to recover faster, feel better, have less stress, 466 00:27:45,750 --> 00:27:50,280 S1: have reduced soreness, potentially increase endurance or even your ability 467 00:27:50,280 --> 00:27:52,830 S1: to perform in the next day's workout or a workout 468 00:27:52,830 --> 00:27:56,850 S1: later on that day. The benefits of cold, particularly briefer 469 00:27:56,850 --> 00:28:00,209 S1: forays into the cold. Again, you know, I my maximum 470 00:28:00,210 --> 00:28:03,359 S1: might be five minutes, you guys maximum. I'm usually in 471 00:28:03,359 --> 00:28:06,899 S1: there for 30s to about two minutes. The drop in 472 00:28:06,900 --> 00:28:09,959 S1: muscle core temperature that occurs with that brief amount of 473 00:28:09,960 --> 00:28:12,690 S1: cold exposure in no way is going to cause these 474 00:28:12,690 --> 00:28:14,940 S1: issues that so many people are talking about when they're 475 00:28:14,940 --> 00:28:18,990 S1: telling you to avoid cold after workout. So that's what's 476 00:28:18,990 --> 00:28:21,810 S1: going on with cold. And as I will do with 477 00:28:21,810 --> 00:28:24,060 S1: all of these studies that I talk about, I'll link 478 00:28:24,060 --> 00:28:25,260 S1: to this in the show notes. If you go to 479 00:28:25,260 --> 00:28:30,840 S1: Bengreenfieldlife.com slash 473. But don't freak out too much about cold, 480 00:28:31,200 --> 00:28:34,470 S1: it's good for you. I think the pros outweigh the cons, 481 00:28:34,890 --> 00:28:37,950 S1: but what is not good for you? Well, that leads 482 00:28:37,950 --> 00:28:39,750 S1: me to the next thing that I wanted to cover. 483 00:28:39,750 --> 00:28:42,990 S1: I've been rewriting my entire book. Boundless. It's going to 484 00:28:42,990 --> 00:28:45,510 S1: come out in January. Boundless 2.0. It's. It's like the 485 00:28:45,510 --> 00:28:49,830 S1: Bible of biohacking. Fully updated. It's going to be fantastic. Uh, 486 00:28:49,830 --> 00:28:52,110 S1: boundless Book.com is where you can check out the old 487 00:28:52,110 --> 00:28:55,290 S1: version as soon as the new version launches, it'll be 488 00:28:55,290 --> 00:28:58,469 S1: available there. But as a part of chapter 20, in 489 00:28:58,470 --> 00:29:04,260 S1: that book, I revisited the idea of air, light, water 490 00:29:04,260 --> 00:29:09,750 S1: and related to this discussion, electricity. And I found some 491 00:29:09,750 --> 00:29:13,740 S1: some very interesting things when it comes to exposure to 492 00:29:13,740 --> 00:29:18,840 S1: radio frequency radiation and 5G. So the first thing, and 493 00:29:18,840 --> 00:29:21,210 S1: this goes way back, I don't know why more people 494 00:29:21,210 --> 00:29:24,510 S1: aren't talking about this way. Back to 2009. Title of 495 00:29:24,510 --> 00:29:28,290 S1: this paper is Increased Blood Brain Barrier Permeability in Mammalian 496 00:29:28,290 --> 00:29:32,070 S1: brains seven days after exposure to the radiation from a. 497 00:29:32,220 --> 00:29:36,120 S1: GSM 900 mobile phone, very similar to the iPhone that 498 00:29:36,120 --> 00:29:38,190 S1: many of us are holding up to our ears, but 499 00:29:38,190 --> 00:29:41,670 S1: way weaker than, say, like a virtual headset like the 500 00:29:41,670 --> 00:29:46,200 S1: Apple Vision Pro, which is subjecting your brain to much 501 00:29:46,200 --> 00:29:49,810 S1: higher amounts, sometimes 4 to 6 more, some 4 to 502 00:29:49,810 --> 00:29:53,490 S1: 6 times more electromagnetic radiation than a cell phone might. 503 00:29:53,580 --> 00:29:58,380 S1: So this study found significant increase in blood brain barrier permeability. 504 00:29:58,380 --> 00:30:00,510 S1: I write about this in chapter two of boundless, this 505 00:30:00,510 --> 00:30:02,760 S1: idea that you can have a leaky, gut permeable gut 506 00:30:02,760 --> 00:30:07,440 S1: lining that allows toxins, compounds, etc. to wind up in 507 00:30:07,440 --> 00:30:09,750 S1: the bloodstream that are supposed to be in the gut very, 508 00:30:09,750 --> 00:30:12,570 S1: very similar with the blood brain barrier. Right? A permeable 509 00:30:12,570 --> 00:30:17,070 S1: leaky blood brain barrier can result in significant neuronal damage. 510 00:30:17,070 --> 00:30:21,720 S1: And this study showed neuronal damage for up to 50 days. 511 00:30:21,720 --> 00:30:26,370 S1: After two hours of radio frequencies from mobile phone exposure 512 00:30:26,370 --> 00:30:30,180 S1: held up next to the head. And this this just 513 00:30:30,180 --> 00:30:33,750 S1: doesn't get talked about. I suspect it's quite inconvenient thing 514 00:30:33,750 --> 00:30:36,540 S1: for phone companies to talk about. It's why I never 515 00:30:36,540 --> 00:30:38,460 S1: hold my phone up to my head, why I use 516 00:30:38,460 --> 00:30:41,850 S1: wired headsets, and why I'm very careful with any type 517 00:30:41,850 --> 00:30:47,760 S1: of electronics, including especially virtual reality headsets around my head. 518 00:30:47,760 --> 00:30:53,430 S1: But it goes on because 5G is obviously something that's 519 00:30:53,430 --> 00:30:57,780 S1: been getting rolled out. And I recently came across a 520 00:30:57,780 --> 00:31:03,000 S1: report that was submitted to the Australian government. So what 521 00:31:03,000 --> 00:31:07,500 S1: happened was in September 2019, uh, in Australia, the Minister 522 00:31:07,500 --> 00:31:11,700 S1: for communications asked a committee to complete and, uh, inquire 523 00:31:11,700 --> 00:31:16,500 S1: into the deployment, adoption and application of 5G in Australia. Now, 524 00:31:16,500 --> 00:31:18,720 S1: I'll link to a document. I recently tweeted this same 525 00:31:18,720 --> 00:31:21,420 S1: document out that was submitted by a guy named Paul Barrett. 526 00:31:21,420 --> 00:31:24,720 S1: He's not a doctor. He's not like a researcher. He's 527 00:31:24,720 --> 00:31:28,920 S1: not a government official. But he did submit a document 528 00:31:28,920 --> 00:31:34,950 S1: chock full of some concerning information about 5G. I'll read 529 00:31:34,950 --> 00:31:36,780 S1: you a little part of this paper says 5G is 530 00:31:36,780 --> 00:31:39,300 S1: dangerous and will harm every living being. Thousands of studies 531 00:31:39,300 --> 00:31:43,140 S1: link low level wireless radio frequency radiation exposures to a 532 00:31:43,140 --> 00:31:46,979 S1: long list of adverse biological effects, including DNA, single and 533 00:31:46,980 --> 00:31:51,720 S1: double strand breaks, oxidative damage, disruption of cellular metabolism, increased 534 00:31:51,720 --> 00:31:54,300 S1: blood brain barrier permeability. What I just got done talking 535 00:31:54,300 --> 00:31:59,489 S1: about melatonin reduction, disruption to brain glucose metabolism, generation of 536 00:31:59,490 --> 00:32:03,000 S1: stress proteins. And let's not also forget that in 2011, 537 00:32:03,000 --> 00:32:06,600 S1: the World Health Organization, the W.H.O., classified radio frequency radiation 538 00:32:06,600 --> 00:32:09,900 S1: as a possible to be carcinogen. Now, more recently, the 539 00:32:09,900 --> 00:32:14,640 S1: $25 million National Toxicology Program concluded that radio frequency radiation 540 00:32:14,640 --> 00:32:18,060 S1: of the type currently used by cell phones can cause cancer. 541 00:32:18,420 --> 00:32:21,270 S1: And it goes on to talk about 5G. So where 542 00:32:21,270 --> 00:32:24,240 S1: does 5G fit into all this? Given that 5G is 543 00:32:24,240 --> 00:32:27,960 S1: set to utilize frequencies both above and below the existing 544 00:32:27,960 --> 00:32:31,470 S1: frequency bands? It sits in the middle of all of this, 545 00:32:31,470 --> 00:32:35,610 S1: but the tendency is for 5G to utilize higher frequency bands, 546 00:32:35,610 --> 00:32:40,260 S1: which brings up specific concerns, namely for eye damage, reduced 547 00:32:40,260 --> 00:32:44,010 S1: immune function, influence on the heart rate variability, and potential 548 00:32:44,010 --> 00:32:48,780 S1: for heart arrhythmias. Increased risk of antibiotic resistant pathogens depress 549 00:32:48,780 --> 00:32:52,920 S1: cell growth rates. Necrosis, particularly has been noted in plants, 550 00:32:52,920 --> 00:32:56,430 S1: meaning that plant foods might become more unsuitable for human consumption, 551 00:32:56,430 --> 00:33:02,459 S1: atmospheric effects, potential for fossil fuel depletion, ecosystem disruption, and 552 00:33:02,670 --> 00:33:08,670 S1: the misleading 5G study results. Can also be related to 553 00:33:08,670 --> 00:33:12,570 S1: the fact that most do not pulse the waves. For example, 554 00:33:12,570 --> 00:33:15,959 S1: research on microwaves shows that pulse waves have more profound 555 00:33:15,960 --> 00:33:19,080 S1: biological effects on the body compared to non pulse waves, 556 00:33:19,080 --> 00:33:22,260 S1: because pulse rates of the frequencies lead to gene toxicity 557 00:33:22,260 --> 00:33:26,100 S1: and DNA strand breaks. And a lot of these 5G signals, 558 00:33:26,100 --> 00:33:28,440 S1: even though they're not pulsed and studies are pulsed when 559 00:33:28,440 --> 00:33:31,410 S1: you're actually exposed to them on your phone, and from 560 00:33:31,410 --> 00:33:34,410 S1: a lot of these towers that are being installed. So 561 00:33:34,410 --> 00:33:38,100 S1: when when you step back and look at 5G, I 562 00:33:38,100 --> 00:33:40,920 S1: think it is something that we need to be concerned about. 563 00:33:40,920 --> 00:33:43,260 S1: But at the same time, and I write about this 564 00:33:43,290 --> 00:33:45,690 S1: in boundless, I give a bunch of tips about what 565 00:33:45,690 --> 00:33:47,610 S1: you can do about it. Because I'm not a Luddite. 566 00:33:47,610 --> 00:33:48,989 S1: I'm not gonna go live with the Amish. I'm not 567 00:33:48,990 --> 00:33:50,160 S1: going to throw out my phone and get one of 568 00:33:50,160 --> 00:33:52,740 S1: those stupid phones, because I like my social media apps, 569 00:33:52,740 --> 00:33:54,750 S1: and I like the ability to be able to ask 570 00:33:54,750 --> 00:33:57,780 S1: Siri or ChatGPT something. It's convenient, but you do need 571 00:33:57,780 --> 00:34:01,890 S1: to be careful. So, for example, uh, I have this 572 00:34:01,890 --> 00:34:03,570 S1: little where is it? I can hold it up for 573 00:34:03,570 --> 00:34:06,750 S1: the camera. It's under my desk. Let me find it here. 574 00:34:06,750 --> 00:34:10,620 S1: I have this little thing underneath my desk, and it 575 00:34:10,620 --> 00:34:15,089 S1: looks like this. If you're watching the video version. Okay. 576 00:34:15,090 --> 00:34:18,180 S1: My phone is hardwired via an Ethernet cable. This is 577 00:34:18,180 --> 00:34:20,759 S1: a USB-C adapter, an Ethernet cable. It's even got a 578 00:34:20,760 --> 00:34:23,069 S1: power adapter on it. So the whole time I'm using 579 00:34:23,070 --> 00:34:26,730 S1: my phone in my office, it's hardwired. Same as my laptop, 580 00:34:26,730 --> 00:34:28,950 S1: same as my computer. Everything's hardwired, so I don't have 581 00:34:28,950 --> 00:34:32,530 S1: to use wireless in my office. A lot of my clients. 582 00:34:32,530 --> 00:34:34,720 S1: They have a digital wall timer. You get a digital 583 00:34:34,719 --> 00:34:37,600 S1: wall timer on Amazon. It's dirt cheap. You plug your 584 00:34:37,600 --> 00:34:40,810 S1: Wi-Fi router into that digital wall timer, which then plugs 585 00:34:40,810 --> 00:34:42,880 S1: into an outlet, and you can set it to automatically 586 00:34:42,880 --> 00:34:46,000 S1: turn your Wi-Fi router off while you're asleep, and then 587 00:34:46,000 --> 00:34:47,890 S1: automatically on when you wake up like you could set 588 00:34:47,890 --> 00:34:50,980 S1: it to do like a 10 p.m. to 5:30 a.m. 589 00:34:50,980 --> 00:34:55,960 S1: sleep wake cycle. This is interesting for anyone who wants 590 00:34:55,960 --> 00:35:01,450 S1: a done for you. Complete bio hacked home. I am 591 00:35:01,450 --> 00:35:06,130 S1: selling my entire tricked out house located on eight and 592 00:35:06,130 --> 00:35:10,330 S1: a half acres of forested land in Spokane, Washington. It 593 00:35:10,330 --> 00:35:19,180 S1: includes a guesthouse, pool house, barn, whole setup for garden goats, chickens, herbs, 594 00:35:19,180 --> 00:35:25,180 S1: fire pit along with a ton of biohacking goodies. The air, 595 00:35:25,180 --> 00:35:30,370 S1: the light, the water, the electricity is all completely tricked 596 00:35:30,370 --> 00:35:35,770 S1: out for optimized human biology. The highest quality air filtration systems, 597 00:35:35,770 --> 00:35:41,290 S1: natural lighting friendly to circadian rhythms, low EMF dirty electricity filters, 598 00:35:41,320 --> 00:35:44,890 S1: EMF blocking equipment throughout. Built to be off grid when 599 00:35:44,890 --> 00:35:48,880 S1: necessary with buried propane and solar grid toxin free and 600 00:35:48,880 --> 00:35:53,469 S1: low VOC construction materials. The most advanced water filtration systems 601 00:35:53,469 --> 00:35:58,180 S1: one can find a massive vegetable garden, greenhouse, herb garden, 602 00:35:58,180 --> 00:36:01,810 S1: outdoor fire pit, goat and chicken grazing pasture and barn 603 00:36:01,810 --> 00:36:05,200 S1: all in a beautiful forest that's about 25 minutes from 604 00:36:05,200 --> 00:36:09,010 S1: the airport and 20 minutes from downtown. This can all 605 00:36:09,010 --> 00:36:12,790 S1: be yours if you're looking for a place to get 606 00:36:12,790 --> 00:36:16,480 S1: away in a safe, natural area and you're looking for 607 00:36:16,480 --> 00:36:19,600 S1: the best of the best biohacks done for you, here's 608 00:36:19,600 --> 00:36:21,220 S1: where you can go to check it out and to 609 00:36:21,219 --> 00:36:26,830 S1: fill out a form with your interest. Bio hacked Spokane home.com. 610 00:36:26,830 --> 00:36:33,940 S1: That's bio hacked. Spokane home.com. Check it out. The number 611 00:36:33,940 --> 00:36:36,730 S1: one place to protect yourself is your bedroom. That's where 612 00:36:36,730 --> 00:36:38,890 S1: your nervous system gets a chance to repair and recover 613 00:36:38,890 --> 00:36:41,649 S1: the entire night while you're asleep. And so you can 614 00:36:41,650 --> 00:36:44,020 S1: walk through your bedroom and get rid of smart appliances, 615 00:36:44,020 --> 00:36:47,590 S1: most of which do not have the ability to disable Wi-Fi. 616 00:36:47,590 --> 00:36:50,830 S1: Like a smart TV, you can unplug things that you 617 00:36:50,830 --> 00:36:53,560 S1: aren't using in the bedroom during the night of sleep. 618 00:36:53,560 --> 00:36:56,890 S1: You can even install dirty electricity filters in the bedroom, 619 00:36:56,890 --> 00:37:00,219 S1: such as greenwave or stetzer or shielded healing. They all 620 00:37:00,219 --> 00:37:03,609 S1: make these dirty electricity filters that reduce the amount of 621 00:37:03,610 --> 00:37:06,880 S1: AC power surges that occur in a room that you 622 00:37:06,880 --> 00:37:10,420 S1: might be sleeping or working in, and you can go 623 00:37:10,420 --> 00:37:13,540 S1: through your entire house and just start to ask yourself, 624 00:37:13,540 --> 00:37:16,480 S1: how many signals am I getting exposed to? Because there's 625 00:37:16,480 --> 00:37:19,210 S1: no biological free pass, folks. How many signals am I 626 00:37:19,210 --> 00:37:20,830 S1: getting exposed to that I don't need to be getting 627 00:37:20,830 --> 00:37:23,680 S1: exposed to? Are you listening to my podcast right now? 628 00:37:23,680 --> 00:37:26,350 S1: We'll take a look at your phone. If it's on. 629 00:37:26,350 --> 00:37:28,180 S1: Why is it on? Are you expecting a call? Are 630 00:37:28,180 --> 00:37:30,069 S1: you texting? Do you need it on? If not, put 631 00:37:30,070 --> 00:37:32,230 S1: it in airplane mode if you need it on. Is 632 00:37:32,230 --> 00:37:35,770 S1: the Wi-Fi disabled? Is the Bluetooth disabled? If not, disable it. 633 00:37:35,770 --> 00:37:39,370 S1: If the Bluetooth is on because you're wearing Bluetooth enabled headphones, 634 00:37:39,370 --> 00:37:43,660 S1: ask yourself why you couldn't just go old school and wire, right? 635 00:37:43,660 --> 00:37:46,600 S1: So I've got a lot more tips in this upcoming 636 00:37:46,600 --> 00:37:48,969 S1: version of boundless, but the last thing I want to 637 00:37:48,969 --> 00:37:50,350 S1: note is a lot of people like, well, Ben, you're 638 00:37:50,350 --> 00:37:52,360 S1: wearing headphones right now while you're recording this. If you're 639 00:37:52,360 --> 00:37:56,200 S1: watching the video, I'm wearing headphones. Even my headphone choice 640 00:37:56,200 --> 00:37:59,350 S1: is pretty specific and intentional. Like right now I'm wearing 641 00:37:59,350 --> 00:38:03,940 S1: Ultrasone headphones for recording this podcast. So the only high quality, 642 00:38:03,940 --> 00:38:07,090 S1: high fidelity set of overear headphones that I could find 643 00:38:07,090 --> 00:38:10,000 S1: that have low EMF. They use what's called ultra low 644 00:38:10,000 --> 00:38:15,520 S1: emission technology, UL technology, to reduce electromagnetic radiation emitted by 645 00:38:15,520 --> 00:38:18,460 S1: the drivers in the headphones. So there's a metal shield 646 00:38:18,460 --> 00:38:21,100 S1: that creates a buffer between the headphone capsule and the 647 00:38:21,100 --> 00:38:25,330 S1: air volume at the ear. And they suggest that this 648 00:38:25,330 --> 00:38:28,870 S1: can reduce magnetic radiation by up to 98% compared to 649 00:38:28,870 --> 00:38:32,020 S1: standard headphones. These are called the Ultra Zone headphones. They're 650 00:38:32,020 --> 00:38:35,200 S1: a little bit more expensive, like, you know, they're like 400, 651 00:38:35,200 --> 00:38:37,719 S1: 500 bucks on Amazon, which for a pair of overear 652 00:38:37,719 --> 00:38:41,529 S1: wired headphones is, in my opinion, pretty spendy. But because 653 00:38:41,530 --> 00:38:43,270 S1: I'm wearing them a lot, you know, things that I 654 00:38:43,270 --> 00:38:46,990 S1: use a lot, I'm pretty intentional about making sure that 655 00:38:46,989 --> 00:38:50,980 S1: I'm not constantly bombarding my body with a lot of 656 00:38:50,980 --> 00:38:55,569 S1: these emfs, including 5G. I'm going to link to a 657 00:38:55,570 --> 00:38:59,560 S1: paper called ten New Studies Detail the Health Risks of 5G. 658 00:38:59,860 --> 00:39:02,710 S1: This is written by somebody who catches a lot of flack. 659 00:39:02,710 --> 00:39:05,470 S1: Doctor Joe Mercola A lot of people think he's a quack. 660 00:39:05,469 --> 00:39:07,660 S1: I think in many cases he's ahead of his time. 661 00:39:07,660 --> 00:39:10,359 S1: He wrote a great book called Emft. I've been to 662 00:39:10,360 --> 00:39:12,910 S1: his house. The guy practices what he preaches. The whole 663 00:39:12,910 --> 00:39:16,630 S1: place is like a dark, safe, quiet cave because he's 664 00:39:16,630 --> 00:39:19,330 S1: cut off so many sources of EMF, similar to what 665 00:39:19,330 --> 00:39:21,940 S1: I'm doing in the new home that I'm building in Idaho, 666 00:39:21,940 --> 00:39:25,240 S1: in the home here in Washington state that I have now. 667 00:39:25,239 --> 00:39:29,770 S1: But basically, you must understand that as inconvenient as these 668 00:39:29,770 --> 00:39:32,920 S1: truths are you. Do need to be aware of the 669 00:39:32,920 --> 00:39:37,600 S1: issues with EMF and do what you can to mitigate exposure. Finally, 670 00:39:37,600 --> 00:39:40,030 S1: I want to throw in there that there are certain 671 00:39:40,030 --> 00:39:42,490 S1: things you can take, like in your body, to help 672 00:39:42,489 --> 00:39:44,620 S1: protect you against the free radicals that are produced in 673 00:39:44,620 --> 00:39:49,569 S1: response to radiation. Uh, for example, molecular hydrogen, like hydrogen tablets, 674 00:39:49,570 --> 00:39:52,450 S1: it's a selective antioxidant that can assist with the radiation 675 00:39:52,450 --> 00:39:56,529 S1: from radio frequency and device exposure. Another would be to 676 00:39:56,530 --> 00:39:58,930 S1: raise your levels of Nerf two. So Nerf two. You 677 00:39:58,930 --> 00:40:01,000 S1: can think about it this way. It's called nuclear factor 678 00:40:01,000 --> 00:40:05,230 S1: erythroid two. Related factor two. It activates the transcription over 679 00:40:05,230 --> 00:40:09,850 S1: 500 genes in the human genome, including many detoxification mechanisms 680 00:40:09,850 --> 00:40:13,000 S1: and a lot of things related to cytoprotection. Now, I 681 00:40:13,000 --> 00:40:15,279 S1: realize that sounds pretty scientific, but the way that you 682 00:40:15,280 --> 00:40:18,100 S1: increase it is pretty easy to wrap your head around 683 00:40:18,100 --> 00:40:21,160 S1: if you're eating a lot of sulfur based compounds, including 684 00:40:21,160 --> 00:40:24,250 S1: molecular hydrogen, by the way, which activates Nerf two very, 685 00:40:24,250 --> 00:40:28,180 S1: very well. But a lot of sulfur based compounds, cruciferous vegetables, 686 00:40:28,180 --> 00:40:33,430 S1: foods high in antioxidants. Uh, you know, garlic, onions, uh, 687 00:40:33,430 --> 00:40:38,050 S1: sprouts are incredible. Like broccoli sprouts, broccoli, cauliflower, cabbage. Any 688 00:40:38,050 --> 00:40:41,859 S1: of these are fantastic for helping boost Nerf two, which 689 00:40:41,860 --> 00:40:44,799 S1: can specifically help you deal with radiation. Then the last 690 00:40:44,800 --> 00:40:48,220 S1: thing I would consider, in addition to molecular hydrogen, sulfur 691 00:40:48,219 --> 00:40:52,090 S1: based compounds and antioxidants, would be the use of magnesium. 692 00:40:52,090 --> 00:40:55,090 S1: Because magnesium can offset a lot of the calcium influx 693 00:40:55,090 --> 00:40:59,500 S1: that occurs into the cell in response to radiofrequency radiation. 694 00:40:59,830 --> 00:41:01,629 S1: So obviously a lot of other things that you could do, 695 00:41:01,630 --> 00:41:05,109 S1: but you could you could start there with magnesium, with 696 00:41:05,110 --> 00:41:07,839 S1: high intake of sulfur based compounds and antioxidants, and then 697 00:41:07,840 --> 00:41:10,509 S1: the use of molecular hydrogen, which I go through a 698 00:41:10,510 --> 00:41:13,690 S1: lot of, for example, when I'm flying on an airplane, right, 699 00:41:13,690 --> 00:41:15,940 S1: I always have antioxidants, I always have magnesium, and I 700 00:41:15,940 --> 00:41:18,130 S1: always have molecular hydrogen. And I throw a fourth in 701 00:41:18,130 --> 00:41:20,770 S1: there that's actually pretty protective and also activates the nerve 702 00:41:20,800 --> 00:41:25,180 S1: two pathway ketones, drinkable ketones when I'm flying. So a 703 00:41:25,180 --> 00:41:26,950 S1: few things to think about. I don't want to scare 704 00:41:26,950 --> 00:41:28,750 S1: you with the tin foil hat, but I'm just saying 705 00:41:28,750 --> 00:41:32,350 S1: you need to be aware of this and understand that 706 00:41:32,350 --> 00:41:35,440 S1: despite them being convenient, the use of wireless devices is 707 00:41:35,440 --> 00:41:39,700 S1: not without risks. Say the same for things like smart appliances. Okay, 708 00:41:39,700 --> 00:41:42,069 S1: I want to get into a few kind of, kind of, 709 00:41:42,070 --> 00:41:44,350 S1: I suppose, funny things. Now, you know, back to the 710 00:41:44,350 --> 00:41:47,680 S1: whole idea of these studies. The power of belief and 711 00:41:47,680 --> 00:41:51,790 S1: placebo is something that I recently became even more aware 712 00:41:51,790 --> 00:41:54,219 S1: of when I came across two new studies that came 713 00:41:54,219 --> 00:41:59,140 S1: out okay. The first was a milkshake milkshake deception study. 714 00:41:59,140 --> 00:42:03,010 S1: This is really interesting. It looked at the effect of 715 00:42:03,010 --> 00:42:08,650 S1: perceived nutritional content of foods on the actual cardiovascular response 716 00:42:08,650 --> 00:42:12,310 S1: to the food intake, meaning this was a randomized controlled 717 00:42:12,310 --> 00:42:16,270 S1: trial in young women. And they found that drinking a 718 00:42:16,270 --> 00:42:21,760 S1: milkshake worsened a marker of vascular function shortly after consumption 719 00:42:21,760 --> 00:42:25,690 S1: of that milkshake. But this effect did not occur if 720 00:42:25,690 --> 00:42:30,130 S1: participants were led to believe that the milkshake was low 721 00:42:30,130 --> 00:42:33,940 S1: in calories, low in fat, and low in sugar. So 722 00:42:33,940 --> 00:42:37,990 S1: what actually happened was they had participants assigned to consume 723 00:42:37,989 --> 00:42:41,110 S1: one of the following three beverages a regular milkshake, right, 724 00:42:41,110 --> 00:42:45,250 S1: 540 calorie milkshake with 80g of sugar, 14g of fat. 725 00:42:45,250 --> 00:42:48,580 S1: Pretty crappy milkshake for you, if you ask me. Then 726 00:42:48,580 --> 00:42:52,600 S1: they had a sham milkshake. Okay, this was identical in 727 00:42:52,600 --> 00:42:56,080 S1: nutritional composition and calories and fat and carbs and sugar 728 00:42:56,080 --> 00:42:58,750 S1: to the regular milkshake. But in this case, they were 729 00:42:58,750 --> 00:43:00,850 S1: told the participants were told that this milkshake only had 730 00:43:00,850 --> 00:43:04,300 S1: 100 calories, three grams of sugar, four grams of fat, 731 00:43:04,300 --> 00:43:08,200 S1: and ten grams of protein. Those dirty, dirty, lying researchers. 732 00:43:08,200 --> 00:43:10,060 S1: But you're allowed to do this ethically in research. And 733 00:43:10,060 --> 00:43:12,460 S1: then they had a third condition that was just basically 734 00:43:12,460 --> 00:43:15,730 S1: a giant glass of water. Right. And then what they 735 00:43:15,730 --> 00:43:19,540 S1: did was they assessed these outcomes, these blood markers, for 736 00:43:19,540 --> 00:43:22,420 S1: up to 90 minutes after the consumption of each milkshake. 737 00:43:22,420 --> 00:43:25,029 S1: And they had to consume each beverage on different days, 738 00:43:25,030 --> 00:43:27,790 S1: separated by at least 48 hours within an eight day period, 739 00:43:27,790 --> 00:43:31,180 S1: so they could assess how different people responded to either 740 00:43:31,180 --> 00:43:35,169 S1: the milkshake, the sham milkshake, or the water. Now, after 741 00:43:35,170 --> 00:43:41,230 S1: drinking the regular milkshake, what's called a flow mediated dilation, 742 00:43:41,230 --> 00:43:43,660 S1: which is a marker of vascular function, even though they 743 00:43:43,660 --> 00:43:48,370 S1: also measured glucose, insulin, triglycerides, cortisol and inflammatory marker called 744 00:43:48,400 --> 00:43:51,940 S1: TNF alpha, the flow mediated dilation seemed to respond the 745 00:43:51,940 --> 00:43:56,290 S1: most significantly to this, meaning that it worsened significantly when 746 00:43:56,290 --> 00:43:59,080 S1: people drank the milkshake that they knew was bad for them, 747 00:43:59,080 --> 00:44:01,989 S1: versus when people drank the same milkshake, but were told 748 00:44:01,989 --> 00:44:03,549 S1: that it, of course, wasn't bad for them because it 749 00:44:03,550 --> 00:44:06,700 S1: was way lower in calories and way lower in sugars, etc.. 750 00:44:06,790 --> 00:44:10,720 S1: So what's the practical takeaway from this? Well, first of all, 751 00:44:11,500 --> 00:44:14,920 S1: how much you know about the harmful effects of a 752 00:44:14,920 --> 00:44:18,010 S1: food that you might be eating could actually influence the 753 00:44:18,010 --> 00:44:21,350 S1: deleterious response to that food. This is why if I'm 754 00:44:21,350 --> 00:44:24,950 S1: going out to a fancy restaurant, I sometimes don't ask 755 00:44:24,950 --> 00:44:27,710 S1: what oil was this cooked in? That's partially because I 756 00:44:27,710 --> 00:44:30,230 S1: just don't want people spitting in my food or, you know, 757 00:44:30,230 --> 00:44:32,239 S1: doing something nasty to my food back in the kitchen 758 00:44:32,239 --> 00:44:34,970 S1: because I'm that person. But I don't ask, you know, 759 00:44:34,969 --> 00:44:37,430 S1: what the alcohol, how much sugar in this? Or do 760 00:44:37,430 --> 00:44:39,620 S1: you use canola oil versus olive oil? I don't always 761 00:44:39,620 --> 00:44:43,339 S1: do that because just knowing can cause it to be 762 00:44:43,340 --> 00:44:45,500 S1: worse for you. And frankly, sometimes you just want to 763 00:44:45,500 --> 00:44:47,690 S1: go out and enjoy a meal at the restaurant and 764 00:44:47,690 --> 00:44:51,200 S1: not worry. And this could probably work. I'm guessing I'll 765 00:44:51,200 --> 00:44:54,680 S1: be shocked if it didn't work in reverse. Meaning if 766 00:44:54,680 --> 00:44:57,380 S1: you are making healthy choices and you know those choices 767 00:44:57,380 --> 00:45:00,830 S1: are healthier, even if a meal isn't perfect, you knowing that, 768 00:45:00,830 --> 00:45:04,160 S1: say you chose the skinny option on the margarita, or 769 00:45:04,160 --> 00:45:06,290 S1: you had the milkshake that didn't have quite as much 770 00:45:06,290 --> 00:45:08,719 S1: peanut butter in it, or anything like that could actually 771 00:45:08,719 --> 00:45:12,410 S1: result in you having a less deleterious response to consuming 772 00:45:12,410 --> 00:45:15,739 S1: that particular food or compound. I thought it was very, 773 00:45:15,739 --> 00:45:19,129 S1: very interesting how what you tell someone about the food 774 00:45:19,130 --> 00:45:21,050 S1: that they're eating, whether it's harmful for you or not 775 00:45:21,050 --> 00:45:25,340 S1: harmful for you, actually dictates how harmful it can actually be. 776 00:45:25,340 --> 00:45:28,160 S1: The placebo effect is crazy, isn't it? So the other 777 00:45:28,160 --> 00:45:31,700 S1: one was caffeine ingestion. This was similar. They took recreationally 778 00:45:31,700 --> 00:45:34,610 S1: trained males in long distance running, and then they had 779 00:45:34,640 --> 00:45:38,810 S1: them do a six minute time trial run test. Now 780 00:45:38,810 --> 00:45:41,660 S1: in one they gave them a placebo and they told 781 00:45:41,660 --> 00:45:44,600 S1: them that placebo was caffeine and the other they gave 782 00:45:44,600 --> 00:45:46,910 S1: them the identical placebo. But they didn't tell them that 783 00:45:46,910 --> 00:45:51,149 S1: placebo was caffeinated. You probably can guess where I'm going 784 00:45:51,150 --> 00:45:54,210 S1: with this. The group that got the placebo but that 785 00:45:54,210 --> 00:45:58,290 S1: were told the placebo. Again, those dirty lying researchers, these 786 00:45:58,290 --> 00:46:02,550 S1: participants were told that that placebo contained caffeine. They had 787 00:46:02,550 --> 00:46:07,770 S1: much better six minute time trial running performance. And and 788 00:46:07,770 --> 00:46:10,439 S1: this was simply not because they got caffeine, but they 789 00:46:10,440 --> 00:46:14,730 S1: believed that caffeine ingestion could improve running performance around maximal 790 00:46:14,730 --> 00:46:17,580 S1: aerobic speed. And so even though they didn't have caffeine 791 00:46:17,580 --> 00:46:20,580 S1: in their system, the mere fact that they thought they 792 00:46:20,580 --> 00:46:24,420 S1: did made them faster. So does this mean that before 793 00:46:24,420 --> 00:46:28,739 S1: your child competes in their next soccer or basketball game 794 00:46:28,739 --> 00:46:30,660 S1: or track meet, you should give them a glass of 795 00:46:30,660 --> 00:46:33,390 S1: water and tell them that it contains magical nutrients that 796 00:46:33,390 --> 00:46:37,319 S1: are going to make them faster. I don't endorse lying. Um, 797 00:46:37,320 --> 00:46:40,470 S1: but some of these, some of these mind control tricks 798 00:46:40,469 --> 00:46:44,669 S1: are pretty interesting. You could say when your child sits 799 00:46:44,670 --> 00:46:46,950 S1: down to the dinner table and turns their nose up 800 00:46:46,950 --> 00:46:50,370 S1: at the vegetables, hey, those vegetables are going to help 801 00:46:50,370 --> 00:46:57,510 S1: you perform amazingly in tomorrow's Jiu-Jitsu competition, or in tomorrow 802 00:46:57,510 --> 00:47:00,660 S1: morning's basketball practice, or in your track and field meet 803 00:47:00,660 --> 00:47:03,900 S1: tomorrow afternoon, or your tennis match or whatever. Because technically 804 00:47:03,900 --> 00:47:06,750 S1: that's not lying. It is true. But making your child 805 00:47:06,750 --> 00:47:09,360 S1: or yourself or anyone you know, aware of those truths 806 00:47:09,360 --> 00:47:11,310 S1: and aware of the benefits of what they're consuming, could 807 00:47:11,310 --> 00:47:15,509 S1: make those benefits be even more magnified. That's my takeaway 808 00:47:15,510 --> 00:47:18,779 S1: from from the from studies like this that just imply 809 00:47:18,780 --> 00:47:22,620 S1: the power of the placebo effect. So there you have 810 00:47:22,620 --> 00:47:25,410 S1: it caffeine and milkshakes. All right. Last thing I want 811 00:47:25,410 --> 00:47:27,750 S1: to talk with you about today was a cool study 812 00:47:27,750 --> 00:47:32,640 S1: on enhancing memory in people who are cognitively impaired. So 813 00:47:32,640 --> 00:47:37,320 S1: this was a randomized, double blind, placebo controlled trial conducted 814 00:47:37,320 --> 00:47:40,319 S1: on people who had cognitive impairment to see if they 815 00:47:40,320 --> 00:47:45,060 S1: could somehow improve memory. Now, in this case, what they 816 00:47:45,060 --> 00:47:49,230 S1: did was they gave these people spirulina, they gave them spirulina. 817 00:47:49,230 --> 00:47:52,529 S1: And this was based on the idea that spirulina can 818 00:47:52,530 --> 00:47:57,540 S1: increase mitochondrial membrane potential, can decrease reactive oxygen species build up. 819 00:47:57,540 --> 00:47:59,910 S1: It's something that I've recommended in the past on my podcast. 820 00:47:59,910 --> 00:48:01,890 S1: People consume if they've had a lot of vegetable oil 821 00:48:01,890 --> 00:48:04,440 S1: or a lot of oxidation in their system. Spirulina is 822 00:48:04,440 --> 00:48:08,700 S1: fantastic for that. It can help to scavenge mitochondrial reactive 823 00:48:08,700 --> 00:48:11,910 S1: oxygen species known to cause aging due to protein damage 824 00:48:11,910 --> 00:48:15,750 S1: in cell walls as well as in the mitochondria. And 825 00:48:15,750 --> 00:48:19,140 S1: the memory improvement of spirulina has been reported to be 826 00:48:19,140 --> 00:48:23,460 S1: related to the antioxidant action caused by chlorophyll. I think 827 00:48:23,460 --> 00:48:25,830 S1: it's even more powerful. You combine the chlorophyll in your 828 00:48:25,830 --> 00:48:30,060 S1: bloodstream with red light, but basically when they did this study, 829 00:48:30,060 --> 00:48:32,969 S1: they fed people chlorophyll for 12 weeks and found a 830 00:48:32,969 --> 00:48:37,319 S1: significant improvement in memory. And again, this was a randomized, 831 00:48:37,320 --> 00:48:41,879 S1: double blind, placebo controlled trial on spirulina. So I have 832 00:48:41,880 --> 00:48:44,940 S1: been a spirulina fan for some time. I had it 833 00:48:44,940 --> 00:48:46,740 S1: in my smoothie this morning. I go back and forth 834 00:48:46,739 --> 00:48:49,650 S1: between the blue stuff and the green stuff. But the photo, 835 00:48:49,650 --> 00:48:53,940 S1: CNN's the Chlorella, all of these reactive oxygen species colors 836 00:48:53,940 --> 00:48:56,850 S1: and spirulina dictates that. I think it's actually a pretty 837 00:48:56,850 --> 00:49:00,330 S1: cool thing to have around. And my favorite recipe right now, 838 00:49:00,330 --> 00:49:01,920 S1: I think I talked about in the last podcast, was 839 00:49:01,920 --> 00:49:05,040 S1: to take this blue spirulina. I get it from this 840 00:49:05,040 --> 00:49:08,370 S1: company called a Royal Spirulina. You put a scoop of 841 00:49:08,370 --> 00:49:10,860 S1: that in with a giant scoop of the Keihan Vanilla 842 00:49:10,860 --> 00:49:14,130 S1: whey protein, a little stevia, a little coconut water, a 843 00:49:14,130 --> 00:49:16,770 S1: little salt, and then you mix that up to an 844 00:49:16,770 --> 00:49:19,020 S1: ice cream like texture, and you top it with cacao 845 00:49:19,020 --> 00:49:22,830 S1: nibs and some coconut flakes and any other goodies that 846 00:49:22,830 --> 00:49:26,370 S1: you want on top. And it's incredible. And this company, spirulina, 847 00:49:26,370 --> 00:49:30,810 S1: royal spirulina, they make spirulina pasta, they make spirulina snacks. 848 00:49:30,810 --> 00:49:33,750 S1: They have this blue spirulina. That's fantastic. And this is 849 00:49:33,750 --> 00:49:35,550 S1: really interesting because if you look at it at a 850 00:49:35,550 --> 00:49:40,529 S1: truly alive blue green algae, uh, under a microscope, you 851 00:49:40,530 --> 00:49:42,960 S1: can see the spirulina cells moving. If your kid or 852 00:49:42,960 --> 00:49:44,640 S1: you have a microscope at home, you can do this. 853 00:49:44,640 --> 00:49:46,589 S1: If you get this royal spirulina, I'll put a link 854 00:49:46,590 --> 00:49:50,190 S1: in the show notes. If you go to Bengreenfieldlife.com slash 473, 855 00:49:50,219 --> 00:49:54,570 S1: you can see these little spirulina cells moving around like 856 00:49:54,570 --> 00:49:58,649 S1: they're dancing. Now, if spirulina is frozen or powdered or processed, 857 00:49:58,650 --> 00:50:01,860 S1: it's not alive. It doesn't have that same energy. But 858 00:50:01,860 --> 00:50:04,350 S1: if you look at this royal spiraling, it's a new 859 00:50:04,350 --> 00:50:06,960 S1: find of mine. I'm obsessed with them right now. What 860 00:50:06,960 --> 00:50:11,520 S1: they do is they take this spirulina, they harvest it, 861 00:50:11,520 --> 00:50:16,859 S1: they keep it alive. And it's this extremely rich source 862 00:50:16,860 --> 00:50:21,120 S1: of bioavailable nutrients like B vitamins and minerals, uh, fatty acids. 863 00:50:21,120 --> 00:50:22,830 S1: It's got all the fatty acids in there, like gamma 864 00:50:22,830 --> 00:50:26,190 S1: linoleic acid and alpha linolenic acid and linoleic acid and 865 00:50:26,190 --> 00:50:30,299 S1: serotonergic acid and EPA and DHA and arachidonic acid. The 866 00:50:30,300 --> 00:50:33,120 S1: lipid content is like 8% in spirulina. So it's a 867 00:50:33,120 --> 00:50:36,090 S1: healthy source of fats. The fact that it's so good 868 00:50:36,090 --> 00:50:39,270 S1: for cognition, for sopping up the effects of, say, like 869 00:50:39,270 --> 00:50:41,640 S1: toxins or vegetable oils and the fact that this stuff 870 00:50:41,640 --> 00:50:44,910 S1: is alive, it's pure and alive, and it just tastes fantastic. 871 00:50:44,910 --> 00:50:46,920 S1: So I had to give him a shout out in 872 00:50:46,920 --> 00:50:49,670 S1: today's podcast because I've been going through. Bags and bags 873 00:50:49,670 --> 00:50:52,550 S1: of this stuff. It's not inexpensive. I think of bags 874 00:50:52,550 --> 00:50:56,960 S1: like north of 100 bucks. Uh, but it is incredible. 875 00:50:56,960 --> 00:50:59,750 S1: And if you get the blue stuff, the blue stuff 876 00:50:59,750 --> 00:51:03,650 S1: is super high in antioxidants. And this phycocyanin, which if 877 00:51:03,650 --> 00:51:06,320 S1: you're a fan of red light therapy, can interact with 878 00:51:06,320 --> 00:51:09,770 S1: photons of red light to increase mitochondrial production of ATP. 879 00:51:09,770 --> 00:51:12,620 S1: So spirulina is cool stuff. It's a new find of mine. 880 00:51:12,620 --> 00:51:14,720 S1: And when I saw this research study come up last 881 00:51:14,719 --> 00:51:17,960 S1: week on the effects on memory improvement, I thought, gosh, well, 882 00:51:17,960 --> 00:51:21,529 S1: that's that's another thing to chalk up to spirulina. And 883 00:51:21,530 --> 00:51:24,500 S1: I recommend if you don't yet use it, uh, in 884 00:51:24,500 --> 00:51:26,150 S1: your nutrition. I wouldn't cook with it. You don't want 885 00:51:26,150 --> 00:51:28,069 S1: to degrade it. But, uh, if you put it in 886 00:51:28,070 --> 00:51:31,610 S1: smoothies and stuff like that, it's incredible. So anyways, that 887 00:51:31,610 --> 00:51:35,089 S1: covers just about everything that I wanted to talk with 888 00:51:35,090 --> 00:51:39,620 S1: you about in today's Solusod Q&A. Um, I hope you 889 00:51:39,620 --> 00:51:43,040 S1: enjoy these. I hope they're not too fringe or out there. 890 00:51:43,040 --> 00:51:44,630 S1: I'm telling you to turn off your cell phone if 891 00:51:44,630 --> 00:51:47,779 S1: you're not using the signal, but hopefully this information is 892 00:51:47,780 --> 00:51:49,790 S1: helpful for you and improves your life in some way. 893 00:51:49,790 --> 00:51:52,640 S1: If so, leave me a rating. Wherever you're listening to 894 00:51:52,640 --> 00:51:55,040 S1: this show, uh, go over to the comment section at 895 00:51:55,040 --> 00:51:58,430 S1: bengreenfieldlife.com 473. Let me know what you think. Let me 896 00:51:58,430 --> 00:52:01,280 S1: know what questions you have or studies that you've come across, 897 00:52:01,280 --> 00:52:03,050 S1: or other things that you want to see me address 898 00:52:03,050 --> 00:52:07,969 S1: on this show. And then, uh, finally spread the news, 899 00:52:07,969 --> 00:52:10,700 S1: spread the word to your friends. Any little bit really 900 00:52:10,700 --> 00:52:13,400 S1: helps the podcast out. There's a lot of health podcasts 901 00:52:13,400 --> 00:52:16,820 S1: out there, obviously, and it's a very competitive field. So 902 00:52:16,820 --> 00:52:18,980 S1: the more that you do to help this show out, 903 00:52:18,980 --> 00:52:21,290 S1: spreading the word to your friends, leaving a rating, leaving 904 00:52:21,290 --> 00:52:24,320 S1: a review helps out a ton. So thank you so 905 00:52:24,320 --> 00:52:26,359 S1: much for listening. All the show notes again are going 906 00:52:26,360 --> 00:52:31,820 S1: to be at Bengreenfieldlife.com slash 473 I'm Ben Greenfield. Have 907 00:52:31,820 --> 00:52:36,470 S1: an amazing week. Do you want free access to comprehensive 908 00:52:36,469 --> 00:52:40,580 S1: show notes? My weekly round up newsletter, cutting edge research 909 00:52:40,580 --> 00:52:44,089 S1: and articles. Top recommendations from me for everything that you 910 00:52:44,090 --> 00:52:46,280 S1: need to hack your life, and a whole lot more. 911 00:52:46,580 --> 00:52:53,210 S1: Check out Ben Greenfield Life Comm. It's all there Bengreenfieldlife.com 912 00:52:53,210 --> 00:52:57,380 S1: see you over there! Most of you who listen don't subscribe, like, 913 00:52:57,380 --> 00:52:59,569 S1: or rate this show. If you're one of those people 914 00:52:59,570 --> 00:53:03,649 S1: who do, then huge thank you. 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