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S1: In this episode of the Ben Greenfield Life podcast. How

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S1: to get your body to sleep in later should you

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S1: ice sore muscles? Do life wave patches really work? And

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S1: much more.

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S2: Faith, family, fitness, health, performance, nutrition, longevity, ancestral living, biohacking

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S2: and a whole lot more. Welcome to the show.

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S1: All right, folks. Well, here we are, yet another solo sode.

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S1: And gosh, when I don't know what to talk about

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S1: in the introduction to a podcast, I kind of feel

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S1: like the conversation just tends to go towards what you

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S1: have for breakfast this morning. So what the heck? Why not?

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S1: I haven't talked about the recipe for the morning smoothie lately,

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S1: so I'll fill you in on what happens to be

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S1: in my morning smoothie right now. This is kind of

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S1: similar to that YouTube channel. What is it? Can you

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S1: blend that? Yeah, you would be surprised at the amount

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S1: of things one can blend, especially in my little blendtec

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S1: that I've been using lately. I burnt out my NutriBullet,

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S1: so I've moved on to the Blendtec. Here is, uh,

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S1: what my morning smoothie looks like right now. I fill

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S1: the blender jar with ice, so we got all ice.

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S1: I add one dropper full of Omega Organics vanilla. Stevia

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S1: kind of sweetens the ice. And then about a teaspoon

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S1: or so of Colima Mexican salt. Don't worry, I'll link

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S1: to all my ingredients in the show notes at Ben

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S1: Greenfield life.com/4 62. If you want to go get this

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S1: stuff on, uh, on the internet and of course, support

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S1: the show because I probably make like $0.05 if you

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S1: go buy some stevia. So anyways, I put the stevia

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S1: in there and I put the salt in there, and

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S1: then I put a little bit of Ceylon cinnamon in there,

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S1: which is like a blood glucose disposal agent. And then

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S1: what I have been using shout out to the company,

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S1: once upon a coconut, they sent me a bunch of these,

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S1: these coconut water cans. Yeah. Coconut water has got a

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S1: little bit of sugar in it, but it's mostly natural sugar.

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S1: It's the same stuff I used to make water key

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S1: for at home. By the way, water kefir is a

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S1: fantastic digestive hack. If you don't know how to make

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S1: that Google make your own coconut water kefir, it'll change

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S1: your life and your poops anyways though. So I feel

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S1: that that blender jar that's got the ice and the

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S1: stevia and the salt and the cinnamon with coconut water.

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S1: Not a lot of it because I like my smoothie

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S1: super thick, like ice cream. Now I haven't blended yet

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S1: because then I take that blender jar and I wander

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S1: into the pantry where I add one scoop of the

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S1: Kenyan vanilla protein five grams of the key on creatine,

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S1: and I'll double that to ten grams if I'm going

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S1: through a period of sleep deprivation or a or a

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S1: tough period of training, I'll actually go closer to ten

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S1: grams on the creatine. Interestingly, they just had a study

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S1: that came out or a paper that just came out

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S1: a couple of weeks ago that was talking about how

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S1: there's a pretty strong argument that creatine should be considered

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S1: what's called a conditionally essential nutrient for humans, meaning that

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S1: recent advances in creatine nutrition and physiology suggest that the

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S1: quantity of creatine your body naturally synthesizes is not sufficient

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S1: to meet human needs. That doesn't mean you're not getting

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S1: enough that you might need from, I don't know, like

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S1: meat sources, for example. However, as a guy who workouts,

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S1: as a guy who works out, if I can spit

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S1: that out and, uh, who pushes my body, I like

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S1: to add a little bit of extra creatine. All right.

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S1: So we have that blender jar and now it's got

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S1: the protein and it's got the creatine in it. Uh,

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S1: now I will sometimes if I haven't been eating a

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S1: lot of vegetables or whatever, I'll add a little scoop

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S1: of greens to that. Like the organic greens or the

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S1: athletic greens for example. I'll just grab whatever greens happens

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S1: to be in the pantry, and then I wander back

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S1: out to the blender, engine, fire up the blender and

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S1: just smoke all those ingredients in the smithereens ice cream texture.

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S1: And then I top my smoothie. What do I top

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S1: that smoothie with these days? I top it with, uh,

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S1: a little bit of, uh, shredded unsweetened coconut flake, some

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S1: bee pollen. I recently had a podcast with a gal

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S1: from Beekeepers Natural, uh, Carly Cramer, and we talked about

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S1: all the benefits of bee pollen. So I put a

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S1: ton of bee pollen, some coconut flakes. I usually like

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S1: to crumble up a little bit of dark chocolate or

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S1: a chocolate or these thing called a keto brick, which

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S1: is like a coconut butter type of dark chocolate bar.

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S1: It's fantastic. So I'll crumble up a little bit of

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S1: that in there. Sometimes I will even use these new little, uh,

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S1: they're called C60 gummies. C60 is a potent antioxidant, one

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S1: of the anti oxidants that has been shown to decrease

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S1: all cause mortality in humans and massive longevity increases. So

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S1: sometimes I'll put some C60 in there as well. I

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S1: get these little C60 gummies from this company called Purple Power.

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S1: But anyways, I stir all of those toppings in and

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S1: then I sit there and eat it with the spoon

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S1: while I go through my morning emails. Now some of

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S1: you might be screaming wipe and you don't do a

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S1: raw liver smoothie anymore. Well, I actually should have told

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S1: you back back with the ice part. I do put, uh,

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S1: 2 to 4oz of frozen raw liver that I keep

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S1: in the freezer, right in there in the smoothie. So yes,

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S1: I do that. Not every day. About three times a week.

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S1: Now put the liver in there. The reason I don't

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S1: do it every day is because I tested my fat

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S1: soluble vitamin levels, and they were getting a little bit high.

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S1: So I backed the liver off just a little bit,

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S1: particularly because I'm concerned about potential for vitamin A toxicity.

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S1: Huge issue if you're eating polar bear liver, but still

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S1: something to bear in mind if you're eating a lot

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S1: of liver, test your fat soluble vitamins. So that is

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S1: the smoothie in review. If you want to make this,

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S1: I'll put the whole recipe at Ben Greenfield. Live Commodore 62.

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S1: But you got ice salt, stevia, cinnamon. Uh, the key

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S1: on vanilla protein powder. I think that's the best one. Uh,

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S1: the key on creatine, a little bit of greens. And

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S1: then for your liquid, use coconut water. You could also

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S1: use coconut milk or bone broth if you wanted to

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S1: blend that all up. And then add as a topping,

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S1: unsweetened coconut flakes, a little bit of dark chocolate or

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S1: a chocolate keto bar. Some pieces of that, a little

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S1: bit of C60 purple power gummies and some bee pollen.

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S1: And man oh man, that's a good smoothie. Still picking

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S1: up bee pollen out of my teeth. All right, I've

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S1: got some questions to go through in today's podcast. I

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S1: also have a few news flashes that we're actually going

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S1: to kick things off with. A quick reminder before we

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S1: jump into the news flashes. Remember, as I told you to,

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S1: I was blue in the face on the last podcast.

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S1: Podcast for 61. Brand new Masterclass just came out. That's

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S1: my brand new six week course where I had a

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S1: team of video professionals and education experts follow me through

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S1: living my life there at my house for a whole week.

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S1: We broke down every aspect of life optimization and it

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S1: goes into time, environment, space, mind, body, spirit, career, relationships, finances, capital,

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S1: family completely proven done for you. Life design strategies. It's

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S1: the ultimate life hacking guide to full body, brain and

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S1: spirit optimization. So that is called the Ben Greenfield Life Masterclass.

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S1: Now available. Kicking off with a six day free challenge

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S1: with me at Ben Greenfield life.com/masterclass. All right so this

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S1: is the part of the show we push my little

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S1: button here. By the way did you guys know this

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S1: entire thing is recorded on video. You can get the

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S1: video version on YouTube. But I can actually press a

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S1: little button change camera angles. Oh there we go. That's

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S1: my good side. How do you like that? Hello, everybody.

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S1: So anyways, uh, this is the part of the show

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S1: where I go through some recent compelling news flashes and

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S1: articles and journal research that I've come across in the

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S1: week since the previous Q&A. Now, I've talked for a

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S1: long time about the cheap, performance enhancing hack that is

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S1: baking soda sodium bicarbonate. Arguably, some people use sodium citrate

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S1: because you can get a little bit less of a

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S1: gastric distress effect from sodium citrate, but nonetheless, sodium bicarb,

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S1: also known as baking soda, the popular household product. And

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S1: if you get the arm and hammer stuff, it doesn't

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S1: have a lot of aluminum in it. You don't have

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S1: to worry about that. Uh, the chemical formula of that

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S1: of of baking soda is na HCO three okay. Na

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S1: HCO three what is that? Sodium hydrogen. Carbon three oxygens. Right.

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S1: It's it's an alkaline salt we would call it in chemistry.

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S1: So again we, we call it baking soda. This sodium

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S1: bicarbonate bread. Soda. Bicarbonate of soda. Cooking soda. Uh, you

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S1: can find it in nature like in Mineral Springs. And

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S1: of course, you can find it as the white, odorless

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S1: and most importantly, extremely cheap and inexpensive powder at, uh,

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S1: pretty much any local supermarket. So here is why I'm

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S1: talking to you about sodium bicarbonate and its effects on

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S1: exercise performance and just overall muscle performance, really. I mean,

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S1: you don't have to be a pro athlete or something

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S1: for for this to benefit you in your workouts and

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S1: the way that you feel during the day, particularly if

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S1: you tend to be a little bit acidic. So in chemistry,

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S1: pH is a scale that's used to grade how acidic

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S1: or alkaline a solution is. So if we have a

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S1: pH of 7.0, that would be considered neutral like pure

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S1: water in an ideal situation has a pH of 7.0.

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S1: Anything lower than 7.0 would be acidic. Anything higher than

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S1: 7.0 would be alkaline. So the pH of your body

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S1: will vary depending on the part of the body that

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S1: we're talking about. But your blood has a pH of

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S1: about 7.4, right? Like slightly alkaline, while stomach acid is

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S1: highly acidic pH of 1 to 3. Now, the pH

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S1: of your body is very tightly regulated. Uh, that regulation

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S1: is the acid base balance. It's controlled mainly by your

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S1: kidneys and by your lungs. This is one reason why,

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S1: if you are paying extra for some type of fancy

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S1: alkaline water generator, you're probably going to better spend that

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S1: money elsewhere. Not only because your kidneys and your lungs

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S1: can maintain acid base balance pretty well, but also because

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S1: two alkalis, the water and something like the average water

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S1: alkaline machine like, I don't know, kangen or something like that,

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S1: they have to pass the water over a metal plate.

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S1: And so I have concerns about long term exposure to

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S1: metal from these fancy alkaline water generators. I don't use one.

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S1: So anyways, uh, when we're talking about this acid base balance,

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S1: what happens is during anaerobic exercise where you're working at hard,

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S1: your body's demand for oxygen exceeds the available supply of oxygen.

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S1: When that happens, your muscles cannot rely on oxygen to

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S1: produce adenosine triphosphate. ATP is your body's energy currency. So

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S1: then what happens? Is your muscle switched to a different

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S1: pathway the anaerobic pathway. So from the aerobic to the

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S1: anaerobic pathway to make ATP. Now a major byproduct of

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S1: the anaerobic pathway is hydrogen H+. A lot of hydrogen

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S1: in working muscles will decrease right. Make more acidic the

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S1: pH of the muscles creating that acidic environment and leading

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S1: to that burning sensation that you feel. Remember, it's not

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S1: lactic acid or lactate that causes the burning or the

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S1: muscle fatigue. That's old school. It's a myth. As a

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S1: matter of fact, a lot of lactic acid can get

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S1: reconverted into sugar that can be then burnt to make

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S1: energy to parts. A pathway in the body called the

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S1: Cori cycle. Uh, and in fact, lactate may also help

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S1: to reduce the accumulation of these hydrogen molecules in muscle.

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S1: But as these hydrogen ions that that are what are acidic.

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S1: Now here's how sodium bicarbonate could help. This sodium bicarbonate

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S1: baking soda has an alkaline pH of about 8.4, and

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S1: it can play a role in buffering excess hydrogen during

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S1: anaerobic exercise. Now your kidneys actually produce their own bicarbonate

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S1: HCO three that helps your body maintain proper pH levels.

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S1: It's one of the main buffering substrates in your body

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S1: because it can accept a hydrogen ion. Just everybody. Thinking

219
00:11:50,440 --> 00:11:53,410
S1: back to the painful memories from high school chemistry probably

220
00:11:53,410 --> 00:11:58,330
S1: know this. A bicarbonate can accept the hydrogen ion, and

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00:11:58,330 --> 00:12:02,410
S1: that would increase its pH to make it less acidic. Now,

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00:12:02,410 --> 00:12:06,339
S1: during exercise, bicarbonate and other buffering agents can work to

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00:12:06,340 --> 00:12:09,400
S1: pull hydrogen out of working muscle and into the bloodstream,

224
00:12:09,400 --> 00:12:12,219
S1: allowing the muscle to return to a less acidic state,

225
00:12:12,220 --> 00:12:15,010
S1: allowing you to have less burn and a lower rating

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00:12:15,010 --> 00:12:18,670
S1: of perceived exertion, and able to maintain longer or more

227
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S1: intense bouts of exercise. Now, does this actually flesh out

228
00:12:22,720 --> 00:12:25,630
S1: in the literature? Absolutely. Scientists have been looking into sodium

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00:12:25,630 --> 00:12:29,080
S1: bicarb and how it affects exercise performance for decades. I

230
00:12:29,080 --> 00:12:31,210
S1: think it goes back to more than 80 years ago.

231
00:12:31,210 --> 00:12:35,290
S1: Supplementing with sodium bicarb has been shown to enhance speed, power,

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S1: work capacity, time to failure. It's particularly beneficial for muscle endurance,

233
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S1: which makes sense because that's when lactic acid can accumulate

234
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S1: and hydrogen ions build up. Uh, there was one pretty

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S1: big study review that found with supplementing with sodium bicarbonate

236
00:12:49,900 --> 00:12:54,610
S1: significantly increases muscular endurance and performance in both small and

237
00:12:54,610 --> 00:12:58,900
S1: large muscle groups. And it's especially beneficial during repeated bouts

238
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S1: of high intensity exercise. And we're even talking about things like,

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00:13:02,050 --> 00:13:06,579
S1: you know, MMA, jiu jitsu, boxing all the way to,

240
00:13:06,580 --> 00:13:11,770
S1: you know, triathlon between about one and seven minutes in duration. Now,

241
00:13:11,770 --> 00:13:15,219
S1: a lot of these type of studies have also been

242
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S1: able to show direct performance improvements in things like races

243
00:13:18,970 --> 00:13:21,700
S1: right there. There was one that showed a 1.5 second

244
00:13:21,700 --> 00:13:24,430
S1: performance improvement in the last 1000m of a 2000 meter

245
00:13:24,429 --> 00:13:29,109
S1: rowing event. 1.5 seconds for 1000m is a lot. So

246
00:13:29,590 --> 00:13:32,290
S1: in terms of interval training, because a lot of lactic

247
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S1: acid and hydrogen ions accumulate during interval training, it's no

248
00:13:35,290 --> 00:13:39,160
S1: surprise that when they've looked into running, cycling, rowing, swimming,

249
00:13:39,160 --> 00:13:44,530
S1: Olympic weightlifting and CrossFit that they have found significant improvements

250
00:13:44,530 --> 00:13:48,460
S1: in workload and a significantly greater time to exhaustion with

251
00:13:48,460 --> 00:13:53,500
S1: a decreased rating of perceived exertion. When sodium bicarbonate is

252
00:13:53,500 --> 00:13:57,310
S1: used to load prior to those type of high intensity

253
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S1: interval training, type of workouts or competitions. However, when we

254
00:14:01,360 --> 00:14:04,300
S1: look at strength, the research is a little more mixed.

255
00:14:04,300 --> 00:14:07,030
S1: There are some meta analyses and studies that show significant

256
00:14:07,030 --> 00:14:10,930
S1: improvements in muscle strength. When sodium bicarbonate is supplemented in

257
00:14:10,929 --> 00:14:14,470
S1: the hours leading up to the strength performance, there are

258
00:14:14,470 --> 00:14:16,420
S1: others that show that it doesn't have as much of

259
00:14:16,420 --> 00:14:19,600
S1: an effect, but nonetheless, we know that sodium bicarb, for

260
00:14:19,600 --> 00:14:22,030
S1: the most part, seems to have a beneficial impact on

261
00:14:22,030 --> 00:14:27,790
S1: most forms of exercise. Now, the amount that you find

262
00:14:27,790 --> 00:14:31,090
S1: recommended and used in a lot of these studies, whether

263
00:14:31,090 --> 00:14:33,880
S1: it's a capsule or a tablet or just plain old

264
00:14:33,880 --> 00:14:40,110
S1: baking soda powder, is about 0.3g/kg taken in the 1

265
00:14:40,110 --> 00:14:42,670
S1: to 2 hours leading up to exercise. You can do

266
00:14:42,670 --> 00:14:44,320
S1: the math yourself if you know how much you weigh

267
00:14:44,320 --> 00:14:47,650
S1: in kilograms. You know I'm about I'm around 70kg a

268
00:14:47,650 --> 00:14:53,500
S1: little bit more. And so for me, a 0.3g/kg roughly,

269
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S1: let's say about 23, uh, grams, uh, which is what

270
00:14:59,110 --> 00:15:02,080
S1: I would take for the 1 to 2 hours leading

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S1: up to exercise, 23g of baking soda, a lot of

272
00:15:05,830 --> 00:15:09,609
S1: baking soda, admittedly, but the idea is if you split

273
00:15:09,610 --> 00:15:13,330
S1: that into very small doses, you can avoid the gastric distress.

274
00:15:13,330 --> 00:15:15,490
S1: I don't know if anybody's done this is reminiscent of

275
00:15:15,490 --> 00:15:19,510
S1: this the drink a gallon of milk challenge where this

276
00:15:19,510 --> 00:15:23,860
S1: would be popular at the average, uh, fraternity or dorm room.

277
00:15:23,860 --> 00:15:26,710
S1: I remember doing this in college. You're challenged to drink

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00:15:26,710 --> 00:15:28,810
S1: an entire gallon of milk without throwing up, and you

279
00:15:28,810 --> 00:15:31,870
S1: got to do it in an hour. Uh, I actually

280
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S1: passed that test the very first time I did it, uh,

281
00:15:34,840 --> 00:15:39,210
S1: by splitting. The entire gallon of milk into equal 60

282
00:15:39,210 --> 00:15:42,600
S1: or equal 60 gram portions, small allotment and drank a

283
00:15:42,600 --> 00:15:45,900
S1: tiny bit each minute. Sodium bicarb is similar if you

284
00:15:45,900 --> 00:15:49,140
S1: take a little bit like, say, every 15 minutes, you

285
00:15:49,140 --> 00:15:51,600
S1: sip some water that has another, say, four grams of

286
00:15:51,600 --> 00:15:54,480
S1: baking soda dissolved in it, and you're drinking that leading

287
00:15:54,480 --> 00:15:56,760
S1: up to the competition, or the race, or the event

288
00:15:56,760 --> 00:15:58,470
S1: for which you want to use sodium bicarb, it can

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00:15:58,470 --> 00:16:00,840
S1: be very effective. I actually add a little bit of

290
00:16:00,840 --> 00:16:04,710
S1: sodium bicarbonate to my morning big Mason glass jar of water,

291
00:16:04,710 --> 00:16:07,350
S1: just for the alkaline effect that I get from that.

292
00:16:07,350 --> 00:16:09,840
S1: It's not near the amount that you need for performance

293
00:16:09,840 --> 00:16:12,600
S1: enhancing benefits, but it kind of kicks off my day

294
00:16:12,600 --> 00:16:14,910
S1: with a little bit of alkalinity, and then I can

295
00:16:14,910 --> 00:16:17,760
S1: drink little sips leading up to a weight training session

296
00:16:17,760 --> 00:16:20,550
S1: or a high intensity interval session. And again, if you

297
00:16:20,550 --> 00:16:24,510
S1: take it in the 1 to 2 hours, that 0.3g/kg

298
00:16:24,510 --> 00:16:27,690
S1: of baking soda and you split it into small portions,

299
00:16:27,690 --> 00:16:32,220
S1: you can get the organic benefit without the stomach distress.

300
00:16:32,550 --> 00:16:35,160
S1: The only reason that I bring all of this up

301
00:16:35,160 --> 00:16:37,920
S1: to you is because I was reminded of the benefits

302
00:16:37,920 --> 00:16:41,670
S1: of sodium bicarb, and wanted to rehash those with you

303
00:16:41,670 --> 00:16:44,940
S1: because of a recent study that came out in the

304
00:16:44,940 --> 00:16:48,000
S1: Journal of Strength and Conditioning Research. That was a randomized,

305
00:16:48,000 --> 00:16:52,710
S1: double blind, placebo controlled study. Brad Schoenfeld, excellent researcher, was

306
00:16:52,710 --> 00:16:56,820
S1: involved with that. And what they did was they took

307
00:16:56,820 --> 00:17:02,160
S1: 19 resistant train men, and they took that 0.3g/kg of

308
00:17:02,160 --> 00:17:04,890
S1: sodium bicarb. They actually had another group take a placebo,

309
00:17:04,890 --> 00:17:08,040
S1: sodium chloride, which doesn't have an effect. They follow this

310
00:17:08,040 --> 00:17:11,970
S1: exact protocol 1 to 2 hours prior to exercise. And

311
00:17:11,970 --> 00:17:14,879
S1: they found that the sodium bicarbonate ingestion, compared to the

312
00:17:14,880 --> 00:17:20,040
S1: placebo elicited an organic effect on muscular endurance, muscular power,

313
00:17:20,040 --> 00:17:22,409
S1: and muscular velocity. In this case, they were using the

314
00:17:22,410 --> 00:17:25,979
S1: bench press exercise. I read this and of course it

315
00:17:25,980 --> 00:17:29,160
S1: indicated what I just explained the attenuation of the suppressive

316
00:17:29,160 --> 00:17:32,970
S1: effects of acidosis on muscle contractility, and I thought I

317
00:17:32,970 --> 00:17:36,750
S1: should remind my listeners about this cheap performance hack because

318
00:17:36,750 --> 00:17:38,939
S1: it works well. I wish more people knew about it.

319
00:17:38,940 --> 00:17:41,700
S1: And I love stuff like this that is affordable. It's

320
00:17:41,700 --> 00:17:43,649
S1: kind of like reversing cramps, right? You don't have to

321
00:17:43,650 --> 00:17:47,460
S1: buy the expensive, you know, electrolyte tablets or, you know,

322
00:17:47,460 --> 00:17:51,150
S1: the fancy powders or anything like that. If you're out

323
00:17:51,150 --> 00:17:53,730
S1: in a race or a marathon or a triathlon and

324
00:17:53,730 --> 00:17:57,000
S1: you cramp up, it's simply the taste of something very

325
00:17:57,000 --> 00:18:01,200
S1: bitter or sour or salty that reverses the cramp. There's

326
00:18:01,200 --> 00:18:03,930
S1: not even enough time from the taste to the reversal

327
00:18:03,930 --> 00:18:06,990
S1: of the cramp to show that it's the absorption of, say,

328
00:18:06,990 --> 00:18:08,970
S1: like the electrolytes into the muscle that's getting rid of

329
00:18:08,970 --> 00:18:11,970
S1: the cramp. It's just the taste of something. It's called

330
00:18:11,970 --> 00:18:14,820
S1: an inhibition of the alpha motor neuron reflex. It cause

331
00:18:14,820 --> 00:18:16,440
S1: your body to release that cramp. So you have to

332
00:18:16,560 --> 00:18:18,510
S1: if you have a cramp, you just have to taste

333
00:18:18,510 --> 00:18:20,880
S1: something super salty. So, for example, people are selling like

334
00:18:20,880 --> 00:18:24,600
S1: overpriced pickle juice and electrolyte tablets and all these different

335
00:18:24,600 --> 00:18:25,980
S1: things that you can, you can chew on, but you

336
00:18:25,980 --> 00:18:28,170
S1: could literally let's say you're going to a marathon and

337
00:18:28,170 --> 00:18:30,990
S1: you're concerned about cramping. Stop at McDonald's or whatever. Grab

338
00:18:30,990 --> 00:18:33,840
S1: those little yellow mustard packets. Right. You take one of

339
00:18:33,840 --> 00:18:36,150
S1: those and you just squirt it in your mouth that

340
00:18:36,150 --> 00:18:39,420
S1: taste that like bitter, salty substance, right when you start

341
00:18:39,420 --> 00:18:41,100
S1: to cramp and it gets rid of that. All right.

342
00:18:41,100 --> 00:18:44,369
S1: So I'm all about I'm all about hacking when it

343
00:18:44,369 --> 00:18:46,680
S1: comes to some of these cheap performance aids. Matter of fact,

344
00:18:46,680 --> 00:18:48,990
S1: if you like this stuff, great book I'm taking my

345
00:18:48,990 --> 00:18:53,040
S1: sons through right now. It's called Early Retirement Extreme, Early

346
00:18:53,040 --> 00:18:56,700
S1: Retirement Extreme. And that book is all about, as the

347
00:18:56,700 --> 00:19:00,120
S1: name implies, how to kind of like bootstrap yourself and

348
00:19:00,119 --> 00:19:03,810
S1: engage in financial independence and many retirements throughout the course

349
00:19:03,810 --> 00:19:07,230
S1: of your life. It's written by Jacob Fisker. Everything from

350
00:19:07,230 --> 00:19:10,410
S1: how to tie to forks together with the rubber band

351
00:19:10,410 --> 00:19:14,400
S1: to make a whisk, to the economic tables for walking

352
00:19:14,400 --> 00:19:19,230
S1: versus running, versus cycling versus driving versus carpooling. It's all

353
00:19:19,230 --> 00:19:22,109
S1: in there. And because my dear, sweet sons are gearing

354
00:19:22,109 --> 00:19:24,330
S1: up here to finish high school and go on a

355
00:19:24,330 --> 00:19:27,629
S1: gap several months of travel throughout the world, I'm trying

356
00:19:27,630 --> 00:19:30,210
S1: to teach them a lot about financial independence. As a

357
00:19:30,210 --> 00:19:33,690
S1: matter of fact, we have a Greenfield family constitution, and

358
00:19:33,690 --> 00:19:36,840
S1: in the Greenfield Family Constitution, one thing that's written in

359
00:19:36,840 --> 00:19:42,180
S1: there is that when a greenfield, uh, child is 16

360
00:19:42,180 --> 00:19:45,359
S1: years old or older, they must begin to pay for

361
00:19:45,359 --> 00:19:48,480
S1: things like their car insurance, their cell phone bill, uh,

362
00:19:48,480 --> 00:19:51,359
S1: and just about any aspect that would involve costs of

363
00:19:51,359 --> 00:19:54,480
S1: daily living. Uh, mom and I will still feed and

364
00:19:54,480 --> 00:19:56,159
S1: clothe our sons to a certain extent, but they are

365
00:19:56,160 --> 00:20:00,540
S1: expected to pitch in with the daily household expenses once

366
00:20:00,540 --> 00:20:03,390
S1: they're 16. I think that's great in terms of of

367
00:20:03,390 --> 00:20:08,640
S1: building a lot more ownership and independence and education into

368
00:20:08,640 --> 00:20:11,250
S1: an adolescent's upbringing. And so they're going through that book,

369
00:20:11,250 --> 00:20:14,490
S1: Early Retirement Extreme. Uh, and of course, they're they're drinking

370
00:20:14,490 --> 00:20:18,000
S1: baking soda and pickle juice and eating mustard packets. What

371
00:20:18,000 --> 00:20:21,150
S1: a silly what a silly question that would be. Let's

372
00:20:21,150 --> 00:20:26,670
S1: go ahead and move on to Zeit. Gamers hate the gamers. Uh,

373
00:20:26,670 --> 00:20:29,070
S1: this is something that I was reminded of when I

374
00:20:29,070 --> 00:20:32,940
S1: was reading, uh, in the Journal of Clinical Sleep Medicine,

375
00:20:33,150 --> 00:20:37,190
S1: a paper entitled Early Time Restricted Eating at. Dancers sleep

376
00:20:37,190 --> 00:20:40,850
S1: in late sleepers. A pilot randomized control trial. So what

377
00:20:40,850 --> 00:20:45,380
S1: this looked at is very, very simple. People who were

378
00:20:45,800 --> 00:20:49,909
S1: who were sleeping in and let's say you don't want

379
00:20:49,910 --> 00:20:52,820
S1: to be sleeping in, you would rather get out of

380
00:20:52,820 --> 00:20:55,969
S1: bed earlier. You have a problem with sleeping in. You

381
00:20:55,970 --> 00:20:58,340
S1: sleep through the alarm. You use the snooze button quite

382
00:20:58,340 --> 00:21:00,379
S1: a bit. You're just wired up. That way. You don't

383
00:21:00,380 --> 00:21:03,440
S1: wake up like a Navy Seal at 4:30 a.m.. You

384
00:21:03,440 --> 00:21:05,720
S1: like a nice lazy morning where you're crawling out of

385
00:21:05,720 --> 00:21:07,730
S1: bed at 7 a.m. when the rest of the world

386
00:21:07,730 --> 00:21:11,120
S1: has seemingly passed you by already. But maybe you don't

387
00:21:11,119 --> 00:21:14,270
S1: like that. Maybe you want to start getting up earlier. Well,

388
00:21:14,270 --> 00:21:18,080
S1: what they found in this particular study was that by

389
00:21:18,080 --> 00:21:24,800
S1: shifting the feeding earlier called early time restricted eating, you

390
00:21:24,800 --> 00:21:30,830
S1: could actually phase shift your sleeping in backwards and get

391
00:21:30,830 --> 00:21:33,260
S1: up a little bit earlier, meaning that if you're going

392
00:21:33,260 --> 00:21:36,139
S1: to do intermittent fasting, you take that compressed feeding window,

393
00:21:36,140 --> 00:21:39,050
S1: you start it earlier and you end it earlier. What

394
00:21:39,050 --> 00:21:43,580
S1: they found in this case was that by shifting breakfast

395
00:21:43,580 --> 00:21:47,480
S1: into an earlier time frame, they were able to actually

396
00:21:47,480 --> 00:21:51,859
S1: get people to wake up an hour earlier because food

397
00:21:51,859 --> 00:21:57,380
S1: is a cue that can jumpstart the circadian rhythm. So

398
00:21:57,800 --> 00:22:01,790
S1: this is important because it's related to this entire concept

399
00:22:01,790 --> 00:22:06,350
S1: of what are called Zeit givers. Zeit givers. So Zeit

400
00:22:06,350 --> 00:22:10,130
S1: Gaber comes from a German word that means time giver

401
00:22:10,130 --> 00:22:14,990
S1: or synchronizer. So in sleep science and in neurobiology, a

402
00:22:14,990 --> 00:22:18,470
S1: Zeit giver is an environmental or an external cue that

403
00:22:18,470 --> 00:22:21,950
S1: can influence your circadian rhythm, which is the internal body

404
00:22:21,950 --> 00:22:25,640
S1: clock that runs over about a 24 hour period of time. Now,

405
00:22:25,640 --> 00:22:28,460
S1: that body clock can sync up with external cues. One

406
00:22:28,460 --> 00:22:30,950
S1: very popular one is, of course, sunlight. You're no doubt

407
00:22:30,950 --> 00:22:34,280
S1: aware of the benefits for sleeping well later on in

408
00:22:34,280 --> 00:22:36,919
S1: the day of getting sunlight earlier in the day, and

409
00:22:36,920 --> 00:22:41,420
S1: the sunlight would would definitely be one of those insight givers. Now,

410
00:22:41,690 --> 00:22:45,320
S1: these these circadian rhythms and processes that go on in

411
00:22:45,320 --> 00:22:49,490
S1: our bodies operate on internal clocks, your hormones, your immune system,

412
00:22:49,490 --> 00:22:52,730
S1: your digestion, every organ you have all run on some

413
00:22:52,730 --> 00:22:57,110
S1: sort of timing system, but there's a master clock inside

414
00:22:57,109 --> 00:23:02,300
S1: the body. It's called the suprachiasmatic nucleus, the skin that

415
00:23:02,300 --> 00:23:06,140
S1: keeps your circadian rhythms organized. So it's like an orchestra conductor.

416
00:23:06,140 --> 00:23:09,440
S1: Its job is to keep all your biological clocks aligned

417
00:23:09,440 --> 00:23:11,929
S1: and in sync with a 24 hour day. Now, when

418
00:23:11,930 --> 00:23:14,570
S1: all the clocks are coordinated and they're getting these consistent

419
00:23:14,570 --> 00:23:17,720
S1: external cues, the white guys are causing your body to

420
00:23:17,720 --> 00:23:21,139
S1: work like a symphony and play in tune and in time. Now,

421
00:23:21,140 --> 00:23:24,470
S1: light like I mentioned, particularly sunlight is the sun's most

422
00:23:24,470 --> 00:23:28,280
S1: powerful influencer. By the way, I'm recording this podcast for

423
00:23:28,280 --> 00:23:32,030
S1: you at about 11 a.m. in the morning in Spokane, Washington,

424
00:23:32,030 --> 00:23:35,869
S1: where it's dark and dreary and gray and raining outside.

425
00:23:35,869 --> 00:23:39,740
S1: And it has been all morning. However, here on my desk,

426
00:23:39,740 --> 00:23:41,540
S1: I don't think you can see it with the camera

427
00:23:41,540 --> 00:23:43,909
S1: because it's behind the camera. But I have one of

428
00:23:43,910 --> 00:23:49,550
S1: these seasonal Affective disorder blue light producing boxes that's blasting

429
00:23:49,550 --> 00:23:52,850
S1: me with the equivalent. Not quite the equivalent, but but

430
00:23:52,850 --> 00:23:58,070
S1: but something similar to sunlight while I'm inside, keeping myself

431
00:23:58,070 --> 00:24:02,630
S1: awake and alert and ensuring that I'm not going to say, uh,

432
00:24:02,630 --> 00:24:05,540
S1: get tired way too late in the day because I've

433
00:24:05,540 --> 00:24:07,490
S1: been in darkness earlier in the day. I also having

434
00:24:07,490 --> 00:24:10,640
S1: the cans installed above me in my office here, a

435
00:24:10,640 --> 00:24:14,000
S1: bulb called the Awake and Alert Bulb. It's a biological

436
00:24:14,000 --> 00:24:16,609
S1: LED bulb made by the company. Um, I think it's

437
00:24:16,609 --> 00:24:20,240
S1: called Biological Sciences. Makes that one. So anyways, I'm using

438
00:24:20,240 --> 00:24:22,400
S1: light right now to keep me awake and alert and

439
00:24:22,400 --> 00:24:24,859
S1: ensure that tonight I'm able to get tired at a

440
00:24:24,859 --> 00:24:29,570
S1: natural time because I'm keeping my my skin cued in

441
00:24:29,600 --> 00:24:33,680
S1: to the proper clock using the zeitgeist of light. This

442
00:24:33,680 --> 00:24:35,090
S1: is the same reason that I avoid a lot of

443
00:24:35,090 --> 00:24:36,379
S1: these blue lights at night. If you were to walk

444
00:24:36,380 --> 00:24:38,240
S1: into my office at night, it would look like a

445
00:24:38,240 --> 00:24:41,720
S1: Amsterdam nightclub. It's all lit up with red light. That's it.

446
00:24:41,720 --> 00:24:44,510
S1: Same thing with the bedroom. It's all red incandescent light. Uh,

447
00:24:44,510 --> 00:24:47,389
S1: I use a red light headlamp. When I travel to

448
00:24:47,390 --> 00:24:50,150
S1: get around the hotel room, I wear a red blue

449
00:24:50,150 --> 00:24:54,199
S1: light blocking glasses in the evening. And so that's because

450
00:24:54,200 --> 00:24:57,890
S1: I'm aware of this powerful zeitgeist or this light. So

451
00:24:58,430 --> 00:25:02,119
S1: morning light will signal your brain to kick start cortisol

452
00:25:02,119 --> 00:25:05,450
S1: production and to stop melatonin production. That lets your body

453
00:25:05,450 --> 00:25:07,699
S1: know that day has started. As a matter of fact,

454
00:25:07,700 --> 00:25:10,459
S1: if you were using melatonin to sleep, uh, whether one

455
00:25:10,460 --> 00:25:14,090
S1: of these high dose melatonin suppositories that have become very

456
00:25:14,090 --> 00:25:17,480
S1: popular of late, thanks to my friend Doctor John Lawrence,

457
00:25:17,480 --> 00:25:19,250
S1: shout out to my dose. And I use those things

458
00:25:19,250 --> 00:25:22,610
S1: when I travel to over-the-counter melatonin supplements, which of course

459
00:25:22,609 --> 00:25:24,800
S1: are available in the US, not in many other countries,

460
00:25:24,800 --> 00:25:28,219
S1: because melatonin is technically a very powerful hormone. But if

461
00:25:28,220 --> 00:25:30,770
S1: you take too much melatonin, a lot of people know

462
00:25:30,770 --> 00:25:32,750
S1: who use melatonin. One of the best ways to get

463
00:25:32,750 --> 00:25:35,420
S1: melatonin and the drowsiness from it out of the system. Very.

464
00:25:35,520 --> 00:25:38,369
S1: Quickly is to get exposed to massive amounts of blue

465
00:25:38,369 --> 00:25:42,209
S1: light early in the day. So morning light like I

466
00:25:42,210 --> 00:25:45,750
S1: mentioned it kicks off cortisol production. It stops melatonin production.

467
00:25:45,750 --> 00:25:47,910
S1: And that doesn't matter whether you're programmed to be a

468
00:25:47,910 --> 00:25:52,650
S1: night owl or an early bird. Okay. Now what happens

469
00:25:52,650 --> 00:25:56,430
S1: here is that, well, light is a very powerful cue.

470
00:25:56,460 --> 00:25:59,040
S1: There are other cues. And that study that I mentioned

471
00:25:59,040 --> 00:26:03,690
S1: earlier uses one of them food. So if you eat

472
00:26:03,690 --> 00:26:06,180
S1: and particularly if you eat a meal that contains about

473
00:26:06,180 --> 00:26:10,620
S1: 30 to 40g of protein earlier in the day, you're

474
00:26:10,619 --> 00:26:14,370
S1: going to shift your biological clock backwards. Okay. This would

475
00:26:14,369 --> 00:26:16,020
S1: be a reason that if you were to travel to

476
00:26:16,020 --> 00:26:18,600
S1: a new time zone or a new location, skipping breakfast

477
00:26:18,600 --> 00:26:21,060
S1: sometimes isn't the best idea. If you're trying to get

478
00:26:21,060 --> 00:26:24,390
S1: on the time zone of that region. Like my family

479
00:26:24,390 --> 00:26:26,880
S1: and I just got back from Europe, and even though

480
00:26:26,880 --> 00:26:29,880
S1: typically when I'm in the US, I'll wait until ten,

481
00:26:29,880 --> 00:26:32,790
S1: 10:30 a.m. sometimes have that glorious morning smoothie that I

482
00:26:32,790 --> 00:26:35,730
S1: described to you earlier in this podcast when I'm traveling,

483
00:26:35,730 --> 00:26:37,439
S1: I'm usually, you know, I get out of bed, I

484
00:26:37,440 --> 00:26:40,200
S1: do some stretching, some prayer, some breathwork, sometimes going a

485
00:26:40,200 --> 00:26:43,500
S1: quick walk, and then I'm not like doing like, you know,

486
00:26:43,500 --> 00:26:47,070
S1: big gym sessions and fasting, especially the first few days

487
00:26:47,070 --> 00:26:48,570
S1: that I get to where I'm going. Instead, I have

488
00:26:48,570 --> 00:26:52,710
S1: a nice protein rich breakfast with some eggs and some nuts,

489
00:26:52,710 --> 00:26:54,659
S1: and maybe a little bit of sourdough bread and butter

490
00:26:54,660 --> 00:26:58,030
S1: and olive oil and some fruits, typically around like 8

491
00:26:58,030 --> 00:27:00,810
S1: to 9 a.m. around in that time range, because I

492
00:27:00,810 --> 00:27:03,450
S1: want to get my body on that clock, on that

493
00:27:03,450 --> 00:27:07,590
S1: new clock as quickly as possible. Similarly, if I arrive,

494
00:27:07,590 --> 00:27:11,700
S1: let's say, into Tokyo, Japan, on a flight from Seattle,

495
00:27:11,700 --> 00:27:15,119
S1: a redeye at 3 a.m., I am not going to

496
00:27:15,119 --> 00:27:18,930
S1: go to my hotel and start munching on nori and

497
00:27:18,930 --> 00:27:23,400
S1: rice and and natto or something like that. I'm going

498
00:27:23,400 --> 00:27:25,080
S1: to wait. Even if I'm hungry. I'm going to wait

499
00:27:25,080 --> 00:27:27,990
S1: until 8 or 9 a.m. to eat because I want

500
00:27:27,990 --> 00:27:31,169
S1: my body to get get on that natural clock as

501
00:27:31,170 --> 00:27:33,449
S1: soon as possible. Another good argument for not eating on

502
00:27:33,450 --> 00:27:36,149
S1: an airplane, or perhaps just using like ketones and amino

503
00:27:36,150 --> 00:27:40,170
S1: acids when on an airplane. So food is another way

504
00:27:40,170 --> 00:27:43,169
S1: that you can cue your body's sleep cycles. Exercise is

505
00:27:43,170 --> 00:27:47,790
S1: another okay, exercise helps to coordinate or entrain your circadian clock.

506
00:27:47,790 --> 00:27:50,159
S1: And it can also we know this lessen the negative

507
00:27:50,160 --> 00:27:52,889
S1: effects of disrupted sleep pattern. So if you are in

508
00:27:52,890 --> 00:27:55,440
S1: a sleep deprived day, you can actually help yourself out

509
00:27:55,440 --> 00:27:59,550
S1: by doing little micro workouts or particularly in aerobic exercise

510
00:27:59,550 --> 00:28:02,010
S1: or a short micro like a 5 to 10 minute

511
00:28:02,010 --> 00:28:05,070
S1: more intense workout spread at different intervals throughout the day

512
00:28:05,070 --> 00:28:08,699
S1: can help with sleep deprivation. Now creatine, by the way,

513
00:28:08,700 --> 00:28:11,850
S1: which I mentioned earlier, fantastic for sleep deprivation at slightly

514
00:28:11,850 --> 00:28:16,439
S1: higher dosages 10 to 20g and then nad an NAD

515
00:28:16,440 --> 00:28:20,639
S1: patch and NAD suppository and nad give or oral NAD supplementation.

516
00:28:20,640 --> 00:28:25,470
S1: Also fantastic if you're sleep deprived, so exercise helps with

517
00:28:25,470 --> 00:28:28,800
S1: melatonin production later on in the day. There's some evidence

518
00:28:28,800 --> 00:28:31,110
S1: that shows that two compounds in the body, the hormone

519
00:28:31,109 --> 00:28:36,000
S1: and neurotransmitter serotonin and neuropeptide Y, are also regulated. Their

520
00:28:36,000 --> 00:28:39,450
S1: release is regulated by exercise that helps your body clock

521
00:28:39,450 --> 00:28:43,350
S1: function more properly. But exercise has just like light and

522
00:28:43,350 --> 00:28:46,410
S1: just like food, the ability to be able to phase

523
00:28:46,410 --> 00:28:49,770
S1: shift your circadian rhythm. For example, if you have a

524
00:28:49,770 --> 00:28:52,200
S1: hard time falling asleep at night, working out in the

525
00:28:52,200 --> 00:28:56,550
S1: morning or the early afternoon can shift your circadian rhythm forward,

526
00:28:56,550 --> 00:29:00,210
S1: signaling your body to produce your sleep hormone melatonin earlier

527
00:29:00,210 --> 00:29:04,440
S1: in the evening. Okay, similarly, if you find yourself, uh,

528
00:29:04,440 --> 00:29:07,770
S1: sleeping in later than you would like to well, if

529
00:29:07,770 --> 00:29:10,110
S1: you do start getting up a little bit earlier, eh,

530
00:29:10,140 --> 00:29:12,540
S1: get exposed to a lot of natural light, sunlight or

531
00:29:12,540 --> 00:29:16,050
S1: these blue light box boxes earlier in the day. B

532
00:29:16,050 --> 00:29:18,870
S1: have a protein rich breakfast earlier in the day, c

533
00:29:18,870 --> 00:29:21,540
S1: do an exercise session earlier in the day, and gradually

534
00:29:21,540 --> 00:29:24,540
S1: you can start to phase shift your circadian clock in

535
00:29:24,540 --> 00:29:27,390
S1: the direction that you want to bring it. Similarly, if

536
00:29:27,390 --> 00:29:31,590
S1: you're getting up way too early and feeling sleepy way

537
00:29:31,590 --> 00:29:34,560
S1: too early in the evening, and that's affecting you, particularly

538
00:29:34,560 --> 00:29:38,280
S1: from a social standpoint, you can actually wait until later,

539
00:29:38,280 --> 00:29:42,660
S1: like mid-morning or even noon to eat, to exercise, to

540
00:29:42,660 --> 00:29:44,880
S1: get exposed to a lot of blue light or sunlight.

541
00:29:44,880 --> 00:29:46,890
S1: So you can you can toy around with this and

542
00:29:46,890 --> 00:29:49,380
S1: use any trick that you like. Uh, you know, for example,

543
00:29:49,380 --> 00:29:51,570
S1: if I'm planning on going to Vegas for a couple

544
00:29:51,570 --> 00:29:53,010
S1: of days and I'm going to see a fight and

545
00:29:53,010 --> 00:29:54,690
S1: I might go out to dinner after the fight, and

546
00:29:54,690 --> 00:29:56,760
S1: I definitely don't want to wake up at, you know,

547
00:29:56,760 --> 00:29:58,950
S1: 4 or 5 or 6 a.m. sometimes in a couple

548
00:29:58,950 --> 00:30:01,590
S1: of days leading up to a trip like that, I'll

549
00:30:01,590 --> 00:30:05,220
S1: actually start to eat breakfast later, exercise later, get exposed

550
00:30:05,220 --> 00:30:09,090
S1: to light later, sometimes wear my blue light blocking glasses

551
00:30:09,090 --> 00:30:11,490
S1: until 10 or 11 a.m. in the morning and begin

552
00:30:11,490 --> 00:30:14,700
S1: to shift my body circadian rhythm forward so that when

553
00:30:14,700 --> 00:30:16,260
S1: I get to Vegas and I go out to a

554
00:30:16,260 --> 00:30:18,450
S1: fight at night and have dinner, etc., I can sleep

555
00:30:18,450 --> 00:30:20,310
S1: until 8 a.m. and my eyes won't pop open at

556
00:30:20,310 --> 00:30:24,960
S1: 4:00 Am, ready to go, you know, hit the gym. So, uh, anyways, uh,

557
00:30:24,960 --> 00:30:28,350
S1: light exercise and food are three of the biggest temperature

558
00:30:28,350 --> 00:30:30,300
S1: is also kind of sort of circadian clock. It's not

559
00:30:30,300 --> 00:30:33,630
S1: as powerful as the others, but your body temperature does

560
00:30:33,630 --> 00:30:36,260
S1: tend to be higher during the day. And then gradually

561
00:30:36,260 --> 00:30:40,459
S1: decrease in the evenings. And so if you keep your

562
00:30:40,460 --> 00:30:43,130
S1: home thermostat set at a consistent temperature, let's say like

563
00:30:43,130 --> 00:30:46,010
S1: 72 degrees, that signal might be lost. And that could

564
00:30:46,010 --> 00:30:49,400
S1: disrupt your sleep by not allowing your body temperature to

565
00:30:49,400 --> 00:30:52,640
S1: properly drop at night. So keeping your bedroom cool at

566
00:30:52,640 --> 00:30:57,530
S1: like 6065 degrees is optimal for good sleep. And you can,

567
00:30:57,530 --> 00:31:00,680
S1: if you want to start to fall asleep earlier and

568
00:31:00,680 --> 00:31:03,950
S1: hence wake up a little earlier, you can start to

569
00:31:03,950 --> 00:31:07,880
S1: lower your nighttime body temperature earlier in the evening, like

570
00:31:07,880 --> 00:31:11,060
S1: right after dinner. Take a lukewarm shower all often. Go

571
00:31:11,060 --> 00:31:12,739
S1: jump in the cold plunge. Some people say that the

572
00:31:12,740 --> 00:31:16,940
S1: noradrenaline or the epinephrine, or the excitatory neurotransmitter released from

573
00:31:16,940 --> 00:31:19,550
S1: jumping in a cold plunge, could disrupt sleep later on.

574
00:31:19,550 --> 00:31:22,220
S1: I find that I'm pretty cozy, pretty settled down by

575
00:31:22,220 --> 00:31:23,630
S1: the time I get into bed, even if I'll jump

576
00:31:23,630 --> 00:31:25,850
S1: in the cold pool after dinner. I don't stay in

577
00:31:25,850 --> 00:31:27,560
S1: there a long time. I don't get into full on

578
00:31:27,560 --> 00:31:31,640
S1: shivering cold thermogenesis, but cooling the body pre sleep helps

579
00:31:31,640 --> 00:31:35,209
S1: to send the body a message that it is approaching

580
00:31:35,210 --> 00:31:38,510
S1: sleepy time now. There are also sleep systems. I don't

581
00:31:38,510 --> 00:31:40,160
S1: know if the eight sleep has this built in. I

582
00:31:40,160 --> 00:31:42,560
S1: haven't looked into that one. I don't have that particular mattress.

583
00:31:42,560 --> 00:31:45,470
S1: The last time I looked into it a you couldn't

584
00:31:45,470 --> 00:31:47,660
S1: disable the Wi-Fi and I get a little bit concerned

585
00:31:47,660 --> 00:31:49,880
S1: about too much EMF in the bedroom. But up until

586
00:31:49,880 --> 00:31:52,220
S1: recently I was using the sleep Me, which is the

587
00:31:52,220 --> 00:31:55,880
S1: cooling system that circulates cold water under the bed, but

588
00:31:55,880 --> 00:31:59,690
S1: that can be programmed to switch to warm water during

589
00:31:59,690 --> 00:32:03,470
S1: the time period for which you want to start waking up. Similarly,

590
00:32:03,470 --> 00:32:07,220
S1: I'm now using a different unit because sleep me, they

591
00:32:07,220 --> 00:32:09,800
S1: went through new ownership and I was having difficulty getting

592
00:32:09,800 --> 00:32:11,840
S1: parts replaced, etc. so now I have this unit called

593
00:32:11,840 --> 00:32:14,300
S1: a bed. Jet does the same thing, but with air

594
00:32:14,300 --> 00:32:17,120
S1: it's like a air conditioning heating unit for your bed,

595
00:32:17,120 --> 00:32:19,220
S1: and a little tube goes right underneath the sheet towards

596
00:32:19,220 --> 00:32:21,290
S1: the bottom of your feet. It even comes with special

597
00:32:21,290 --> 00:32:23,390
S1: sheets that will fill up with the heat or the cold,

598
00:32:23,390 --> 00:32:25,610
S1: depending on what function you have. But I have that

599
00:32:25,610 --> 00:32:28,280
S1: set to go cold at night, so it's blowing about

600
00:32:28,280 --> 00:32:32,840
S1: 68 degree cool air. I have about 70% intensity cooling

601
00:32:32,840 --> 00:32:36,020
S1: myself at night, but then at about 5 a.m. in

602
00:32:36,020 --> 00:32:39,290
S1: the morning, it starts to gradually increase the temperature of

603
00:32:39,290 --> 00:32:42,170
S1: the air. And so I'm using temperature as a way

604
00:32:42,170 --> 00:32:45,680
S1: to gradually wake myself up and keep my circadian rhythm

605
00:32:45,680 --> 00:32:47,540
S1: shifted right where I wanted it to. Now, if I

606
00:32:47,540 --> 00:32:49,070
S1: didn't want to get up at five, I want to

607
00:32:49,070 --> 00:32:51,830
S1: start sleeping in my lazy but want to get up at,

608
00:32:51,830 --> 00:32:55,190
S1: I don't know, 630 then I could actually reset that

609
00:32:55,190 --> 00:32:57,770
S1: temperature adjustment on the bed jet. Or if you're using

610
00:32:57,770 --> 00:32:59,720
S1: a sleep me something like that to start to get

611
00:32:59,720 --> 00:33:04,010
S1: warm closer to say 6 or 6 15 or 630.

612
00:33:04,010 --> 00:33:06,350
S1: So it's very interesting how you can use temperature to

613
00:33:06,350 --> 00:33:10,430
S1: a certain extent as well. So anyways, uh, that recent

614
00:33:10,430 --> 00:33:12,800
S1: study that showed that you could actually take a late

615
00:33:12,800 --> 00:33:14,930
S1: sleeper and get them to wake up earlier by using

616
00:33:14,930 --> 00:33:19,070
S1: food as a circadian timer and by, for example, not

617
00:33:19,070 --> 00:33:21,500
S1: skipping breakfast, but eating a protein rich breakfast a little

618
00:33:21,500 --> 00:33:24,170
S1: bit earlier in the day has something to it. So

619
00:33:24,170 --> 00:33:26,630
S1: hopefully you understand a little bit more about how light

620
00:33:26,630 --> 00:33:28,970
S1: fibers work. Hopefully you have a new word that you

621
00:33:28,970 --> 00:33:31,489
S1: can throw around at your next cocktail party, and I

622
00:33:31,490 --> 00:33:33,320
S1: hope that can also help you if you're trying to

623
00:33:33,350 --> 00:33:38,210
S1: to phase shift your own, uh, circadian rhythms. Okay. All right.

624
00:33:38,240 --> 00:33:42,710
S1: Next up, this is actually hot off the presses. And

625
00:33:42,710 --> 00:33:46,880
S1: this is really interesting because, uh, you may or may

626
00:33:46,880 --> 00:33:49,550
S1: not be aware, but there's like this debate going on

627
00:33:49,550 --> 00:33:53,630
S1: right now about whether or not you should ice a muscle,

628
00:33:53,630 --> 00:33:55,760
S1: whether or not you should ice a muscle or ice

629
00:33:55,760 --> 00:34:01,220
S1: the body. The the general idea is that even though

630
00:34:01,220 --> 00:34:04,460
S1: we were taught, at least I was back in exercise

631
00:34:04,460 --> 00:34:07,100
S1: physiology and athletic training when I was going to college

632
00:34:07,100 --> 00:34:11,509
S1: at University of Idaho, the acronym Rest, Ice, compression elevation,

633
00:34:11,510 --> 00:34:14,509
S1: or Rice right? Rice treatment is a common approach for

634
00:34:14,510 --> 00:34:18,830
S1: treating the acute phase of sports injuries and even inflammation.

635
00:34:19,010 --> 00:34:24,380
S1: And the hypothesis that's been bandied about is that unfortunately,

636
00:34:24,380 --> 00:34:28,250
S1: by icing or by getting a muscle cold, you are

637
00:34:28,250 --> 00:34:35,330
S1: shortening or restricting the body's natural inflammatory processes, not allowing

638
00:34:35,330 --> 00:34:38,810
S1: the body to mount its own natural response to this

639
00:34:38,810 --> 00:34:42,290
S1: hermetic stress. And thus you are going to recover more

640
00:34:42,290 --> 00:34:45,980
S1: slowly if you get cold after workout or if you

641
00:34:45,980 --> 00:34:49,370
S1: ice an injury. Now, regarding getting the cold after workout,

642
00:34:49,370 --> 00:34:51,620
S1: I've talked until I'm blue in the face. I suppose

643
00:34:51,620 --> 00:34:54,620
S1: pun intended, about the fact that those studies have all

644
00:34:54,650 --> 00:34:58,130
S1: been done at temperatures that get the muscle core temperature

645
00:34:58,130 --> 00:35:01,879
S1: at about one Celsius or below, indicating that if you're

646
00:35:01,880 --> 00:35:05,660
S1: concerned about a cold bath or a cold soak or cryotherapy,

647
00:35:05,660 --> 00:35:09,049
S1: or cold shower, or an ice bath making you not

648
00:35:09,050 --> 00:35:11,750
S1: get the benefits of your workout, you only need to

649
00:35:11,750 --> 00:35:14,210
S1: be concerned about that if you're staying in there and

650
00:35:14,210 --> 00:35:16,759
S1: it's really cold for like ten, 15, 20 minutes, or

651
00:35:16,760 --> 00:35:19,460
S1: if you're shivering excessively when you get out. If it's

652
00:35:19,460 --> 00:35:21,530
S1: just like a quick dip to make sure you're not

653
00:35:21,530 --> 00:35:24,170
S1: pitting out and sweating at work and your dress shirt,

654
00:35:24,170 --> 00:35:26,750
S1: you know, an hour later after your workout, no problem

655
00:35:26,750 --> 00:35:29,030
S1: at all. If it's just taking a quick cold shower

656
00:35:29,030 --> 00:35:31,460
S1: after an early evening workout, back to the zeitgeist or

657
00:35:31,460 --> 00:35:33,380
S1: as a temperature to make sure that your temperature and

658
00:35:33,380 --> 00:35:36,890
S1: your core temp comes down properly for sleep. Later on, fine.

659
00:35:36,890 --> 00:35:38,900
S1: If you're doing a 19 minute ice bath after a

660
00:35:38,900 --> 00:35:41,360
S1: big weight training workout. Yeah, that probably will kind of

661
00:35:41,360 --> 00:35:46,370
S1: blunt some of the satellite cell proliferation and, and the mitochondrial, uh,

662
00:35:46,670 --> 00:35:48,800
S1: gains that you might be looking for from a workout

663
00:35:48,800 --> 00:35:53,149
S1: like that. But this, uh, this latest, uh, paper actually

664
00:35:53,150 --> 00:35:57,410
S1: looked at whether icing would or would not promote muscle

665
00:35:57,410 --> 00:36:04,430
S1: regeneration after an injury. Okay. So this was a research

666
00:36:04,430 --> 00:36:12,200
S1: that was done, uh, by, uh, Professor Arakawa, Takumi and Nagata. Etsuko, uh,

667
00:36:12,200 --> 00:36:16,730
S1: over in Kobe and their assistant, Professor Kawashima. Masato I

668
00:36:16,730 --> 00:36:19,400
S1: believe I pronounced all of those properly. If I did not, uh,

669
00:36:19,400 --> 00:36:21,830
S1: then you can just put me on a Japanese game

670
00:36:21,830 --> 00:36:25,459
S1: show and Marge can call the embassy. Yeah, old SNL joke,

671
00:36:25,460 --> 00:36:28,790
S1: for those of you who might have watched that episode anyways. Uh,

672
00:36:28,790 --> 00:36:31,460
S1: so applying ice to muscle damage in a small percentage

673
00:36:31,460 --> 00:36:34,730
S1: of muscle fibers in rats is what they wanted to

674
00:36:34,730 --> 00:36:37,850
S1: look at. They've actually shown applying ice to muscle damage

675
00:36:37,850 --> 00:36:40,610
S1: in a small percentage of muscle fibers in rats may

676
00:36:40,610 --> 00:36:48,020
S1: promote muscle regeneration. So why is this important? Well, basically

677
00:36:48,020 --> 00:36:51,080
S1: what they did was they took these animals, these rodents,

678
00:36:51,080 --> 00:36:53,690
S1: and they anesthetized them. Then they took the muscle and

679
00:36:53,690 --> 00:36:56,690
S1: they clamped it between a forceps to induce injury. Obviously

680
00:36:56,690 --> 00:36:59,180
S1: not something one could ethically do in a human study,

681
00:36:59,180 --> 00:37:01,880
S1: hence the use of rodent models. Now they attached a

682
00:37:01,880 --> 00:37:05,090
S1: 500 gram weight to this forceps that induce an injury

683
00:37:05,090 --> 00:37:08,420
S1: that affected 20% of the total number of fibers in

684
00:37:08,420 --> 00:37:13,130
S1: the muscle and what they what they hypothesized and how

685
00:37:13,130 --> 00:37:15,830
S1: they planned for this study was they were inducing a

686
00:37:15,830 --> 00:37:19,700
S1: similar degree of injury that would occur after sports exercise,

687
00:37:19,700 --> 00:37:23,150
S1: like vigorous exercise in the weight room or long distance

688
00:37:23,150 --> 00:37:25,520
S1: marathon running. So they were actually planning ahead. They weren't

689
00:37:25,520 --> 00:37:28,460
S1: just like, you know, throwing darts at these mice and

690
00:37:28,460 --> 00:37:30,680
S1: injuring them and putting them under ice. They're actually trying

691
00:37:30,680 --> 00:37:32,810
S1: to make it pretty similar to what a human muscle

692
00:37:32,810 --> 00:37:36,650
S1: would experience during an average, tough human workout. They then

693
00:37:36,650 --> 00:37:40,850
S1: did icing, so they did three 30 minute icing sessions

694
00:37:40,850 --> 00:37:44,750
S1: per day, each icing session about 90 minutes apart. Also,

695
00:37:44,750 --> 00:37:47,419
S1: that's a pretty similar protocol to what some physical therapists

696
00:37:47,420 --> 00:37:50,570
S1: or physicians might recommend to you. And then they looked

697
00:37:50,570 --> 00:37:57,140
S1: at muscle regeneration, and they demonstrated that skeletal muscle regeneration

698
00:37:57,140 --> 00:38:02,000
S1: was actually promoted by icing. And they found this by

699
00:38:02,000 --> 00:38:05,960
S1: showing significant differences in the size of regenerating fibers in

700
00:38:05,960 --> 00:38:09,470
S1: the cross-sectional area of muscle in the injured rodents that

701
00:38:09,469 --> 00:38:13,130
S1: were iced versus the ones that were not iced. So

702
00:38:13,550 --> 00:38:15,980
S1: why would this happen? How would this happen? Why is

703
00:38:15,980 --> 00:38:19,730
S1: this important? Well, let me explain. And this actually is

704
00:38:19,730 --> 00:38:24,350
S1: pretty important. Macrophages are immune cells that orchestrate the repairing

705
00:38:24,350 --> 00:38:30,080
S1: process of injured muscle. Pro-inflammatory macrophages accumulate in a damaged

706
00:38:30,080 --> 00:38:33,620
S1: site right after you injure something okay. And they express

707
00:38:33,620 --> 00:38:36,470
S1: this this uh, almost like a gas. It's called inducible

708
00:38:36,469 --> 00:38:40,820
S1: nitric oxide synthase might be an enzyme, but I'm calling

709
00:38:40,820 --> 00:38:42,590
S1: it a gas because I just want you to think

710
00:38:42,590 --> 00:38:44,899
S1: about this in terms of like a muscle blowing up

711
00:38:44,900 --> 00:38:48,649
S1: like a balloon. Now that has the side effect, the

712
00:38:48,650 --> 00:38:53,630
S1: disadvantageous side effect of expanding the injury side, this inducible

713
00:38:53,630 --> 00:38:57,560
S1: nitric oxide synthase. What happens when you ice is it

714
00:38:57,560 --> 00:39:03,200
S1: reduces the accumulation of these pro-inflammatory macrophages and prevents the

715
00:39:03,200 --> 00:39:08,540
S1: expansion of the muscle. In other words, icing attenuates the

716
00:39:08,540 --> 00:39:14,149
S1: recruitment of these pro-inflammatory macrophages to the injury site. And

717
00:39:14,150 --> 00:39:18,500
S1: that keeps the macrophages from swelling up the muscle to

718
00:39:18,500 --> 00:39:22,820
S1: the extent to where the injury hangs around. Now the

719
00:39:22,820 --> 00:39:25,160
S1: positive effects of icing. This is why it's important. They

720
00:39:25,160 --> 00:39:28,310
S1: had yet to be elucidated until now right. Nobody was

721
00:39:28,310 --> 00:39:31,520
S1: really sure why icing actually works to help an injury

722
00:39:31,520 --> 00:39:35,510
S1: to heal faster. It turns out that because the influx

723
00:39:35,510 --> 00:39:39,890
S1: of this nitric oxide synthase, this inducible nitric oxide synthase,

724
00:39:39,890 --> 00:39:44,030
S1: causes the muscle to swell and expands the injury size

725
00:39:44,030 --> 00:39:48,049
S1: that icing directly keeps that from occurring. And furthermore, the

726
00:39:48,050 --> 00:39:52,160
S1: advantages of icing an injured muscle like that outweigh any

727
00:39:52,160 --> 00:39:56,989
S1: disadvantages of, say, like the inflammation not being allowed to

728
00:39:56,989 --> 00:39:59,510
S1: occur or the muscle not being able to mount its

729
00:39:59,510 --> 00:40:04,640
S1: own anti-inflammatory response. So ultimately, after reading this study, I

730
00:40:04,640 --> 00:40:07,939
S1: am I'm I was already convinced, but I'm still convinced

731
00:40:07,940 --> 00:40:10,460
S1: that icing and when it comes to icing and injury,

732
00:40:10,460 --> 00:40:12,710
S1: the pros outweigh the cons and you are not going

733
00:40:12,710 --> 00:40:15,290
S1: to be injured for a longer period of time because

734
00:40:15,290 --> 00:40:18,470
S1: you iced, and that in fact, you would actually accelerate

735
00:40:18,469 --> 00:40:25,239
S1: tissue regeneration by doing something like icing. All right, well,

736
00:40:25,480 --> 00:40:28,060
S1: I've got one other thing that I need to talk

737
00:40:28,060 --> 00:40:31,970
S1: to you about, so. Here we go. Oh, and by

738
00:40:31,969 --> 00:40:33,379
S1: the way, I'm going to link to all these studies

739
00:40:33,380 --> 00:40:35,900
S1: and resources if you go to Ben Greenfield life. Com

740
00:40:35,900 --> 00:40:42,020
S1: slash 462 for 62. All right. I have been approached

741
00:40:42,020 --> 00:40:47,450
S1: by a a shockingly high number of individuals about these

742
00:40:47,450 --> 00:40:54,500
S1: patches called life wave patches. They call them stem cell patches. Uh,

743
00:40:54,500 --> 00:40:58,129
S1: and they're about the size of a quarter. You stick

744
00:40:58,130 --> 00:41:01,670
S1: them on your skin. And what they say is that

745
00:41:01,670 --> 00:41:05,900
S1: they activate your stem cells. I get a message a day,

746
00:41:05,900 --> 00:41:09,080
S1: it seems, on Instagram or Facebook or Twitter or a

747
00:41:09,080 --> 00:41:11,570
S1: text from somebody like, what do you think about these patches? Now?

748
00:41:11,570 --> 00:41:14,420
S1: Half the time people who ask me are actually selling

749
00:41:14,420 --> 00:41:18,470
S1: them because lifeways is a multi-level marketing company. Now, multi-level

750
00:41:18,469 --> 00:41:21,890
S1: marketing company does not mean that they make a bad product, however,

751
00:41:21,890 --> 00:41:23,330
S1: and this is coming from a guy who used to

752
00:41:23,330 --> 00:41:25,070
S1: like help out some of these companies. I was a

753
00:41:25,070 --> 00:41:28,819
S1: spokesperson for a couple of them. The problem is that

754
00:41:28,820 --> 00:41:33,529
S1: baked into the economic model is an overpriced product, because

755
00:41:33,530 --> 00:41:35,930
S1: you have to figure out a way to be able

756
00:41:35,930 --> 00:41:38,060
S1: to pay the down lines. And a lot of times

757
00:41:38,060 --> 00:41:40,310
S1: you're paying more for a product that may still be

758
00:41:40,310 --> 00:41:42,200
S1: a good product, but that isn't the best use of

759
00:41:42,200 --> 00:41:45,380
S1: your money. However, when it comes to these patches, I mean,

760
00:41:45,380 --> 00:41:47,450
S1: I had a big eyebrow raise because I'm like, activate

761
00:41:47,450 --> 00:41:48,800
S1: your stem cells. How the heck is it going to

762
00:41:48,800 --> 00:41:50,060
S1: do that? I thought maybe it was one of these

763
00:41:50,060 --> 00:41:54,350
S1: like magnets or subtle energy devices or quantum devices. Not

764
00:41:54,350 --> 00:41:57,379
S1: that I have anything against any of those, but the

765
00:41:57,380 --> 00:41:58,969
S1: research is a little weak, right? Like it's a lot

766
00:41:58,969 --> 00:42:01,640
S1: of anecdotal data. It's it's a it's a lot of, uh,

767
00:42:01,640 --> 00:42:04,700
S1: you know, how you feel, loosey goosey. But but there

768
00:42:04,700 --> 00:42:07,910
S1: are some papers on PubMed when you look up these

769
00:42:07,910 --> 00:42:13,220
S1: life wave patches. Uh, no clinical trial listings that appear

770
00:42:13,219 --> 00:42:16,430
S1: on the clinical trials website, and no papers that seem

771
00:42:16,430 --> 00:42:21,469
S1: to provide concrete evidence of any type of of effect,

772
00:42:21,469 --> 00:42:23,810
S1: like one that I found was looking at, you know,

773
00:42:23,810 --> 00:42:26,509
S1: they they claim increases endurance. They did a test on

774
00:42:26,510 --> 00:42:30,620
S1: collegiate cross-country runners. Uh, the energy patches had no effect

775
00:42:30,620 --> 00:42:34,160
S1: on any substrate utilization or anything like that. No performance

776
00:42:34,160 --> 00:42:37,580
S1: enhancing benefits during exercise that again, that doesn't mean they

777
00:42:37,580 --> 00:42:40,190
S1: don't work. But I wanted to look more into what

778
00:42:40,190 --> 00:42:46,040
S1: these patches actually are. So apparently they focus on something

779
00:42:46,040 --> 00:42:50,480
S1: called GCHQ copper peptide. That's a very popular peptide. A

780
00:42:50,480 --> 00:42:52,370
S1: lot of people are smearing it into their skin for

781
00:42:52,370 --> 00:42:54,859
S1: better skin. I put it in my hair for for

782
00:42:54,860 --> 00:42:56,870
S1: hair growth. If you're watching the video right now, yes,

783
00:42:56,870 --> 00:42:59,960
S1: that's where these long flowing locks are coming from. Is

784
00:42:59,960 --> 00:43:03,200
S1: GCHQ copper peptide added to my hair? Uh, a lot

785
00:43:03,200 --> 00:43:06,080
S1: of people use it as an injectable into an area

786
00:43:06,080 --> 00:43:10,549
S1: to decrease inflammation or to improve muscle healing. And I

787
00:43:10,550 --> 00:43:13,759
S1: actually do happen to know that the Dalton size, which

788
00:43:13,760 --> 00:43:16,250
S1: is the size by which a peptide is measured, is

789
00:43:16,250 --> 00:43:18,830
S1: small enough for GSK copper peptides, where it actually can

790
00:43:18,830 --> 00:43:24,860
S1: be absorbed transdermal. So if these patches actually have GCHQ

791
00:43:24,860 --> 00:43:29,180
S1: copper peptide on them, then potentially you could be absorbing

792
00:43:29,180 --> 00:43:33,620
S1: some of that through your skin. And getting a good effect. Unfortunately,

793
00:43:33,620 --> 00:43:36,049
S1: when when I look at, uh, like this guy David Schmidt,

794
00:43:36,050 --> 00:43:40,190
S1: who's the inventor of this life wave X 39 patch, uh,

795
00:43:40,880 --> 00:43:44,960
S1: you know, basically he's more talking about something called phototherapy

796
00:43:44,960 --> 00:43:46,880
S1: than about the patch itself. And I know there's probably

797
00:43:46,880 --> 00:43:49,009
S1: some people who sell these things that are probably trying

798
00:43:49,010 --> 00:43:51,200
S1: to jump through the podcast right now screaming at me

799
00:43:51,200 --> 00:43:55,670
S1: that I'm describing them the wrong way. But apparently it's

800
00:43:55,670 --> 00:43:59,089
S1: a transdermal delivery of GCHQ copper peptide. If I understand

801
00:43:59,090 --> 00:44:01,489
S1: properly what these things are doing, and I'm looking at

802
00:44:01,489 --> 00:44:03,259
S1: the I'm going to pull up the page for them.

803
00:44:03,260 --> 00:44:07,310
S1: It says activate your stem cells. Patented phototherapy is designed

804
00:44:07,310 --> 00:44:10,460
S1: to elevate a peptide known to enhance stem cell activity.

805
00:44:10,820 --> 00:44:13,339
S1: It doesn't even say if it has a copper peptide

806
00:44:13,340 --> 00:44:16,130
S1: in there or not. But apparently when light interacts with

807
00:44:16,130 --> 00:44:19,790
S1: this patch, it's either causing a release from the patch

808
00:44:19,790 --> 00:44:23,300
S1: of GSK copper peptide or causing your body to release

809
00:44:23,300 --> 00:44:27,500
S1: its own GCHQ copper peptide. It's unclear which. Now, interestingly,

810
00:44:27,500 --> 00:44:30,529
S1: GCHQ copper peptide can be activated by light. I've talked

811
00:44:30,530 --> 00:44:33,710
S1: before about the benefits of putting GSK copper peptide transdermal

812
00:44:33,710 --> 00:44:35,810
S1: into your hair after your derm roll, and then exposing

813
00:44:35,810 --> 00:44:39,350
S1: your head to infrared light, or injecting it subcutaneously into

814
00:44:39,350 --> 00:44:41,600
S1: an injured area, and then exposing that injured area to

815
00:44:41,600 --> 00:44:44,690
S1: sunlight or infrared light. So, I mean, there is something

816
00:44:44,719 --> 00:44:48,110
S1: to the idea of activating GSK copper peptide with light.

817
00:44:48,110 --> 00:44:52,520
S1: There's also something to the idea of the transdermal, uh,

818
00:44:52,520 --> 00:44:56,540
S1: absorption of GSK copper peptide. And again, like it's used for,

819
00:44:56,540 --> 00:45:00,380
S1: for anti-aging for skin. I've seen nerve regeneration uh, research

820
00:45:00,380 --> 00:45:03,500
S1: on it, wound repairing, antioxidant production. It seems to be

821
00:45:03,500 --> 00:45:06,469
S1: an anxiolytic. So anti-anxiety effects. And so when you actually

822
00:45:06,469 --> 00:45:09,230
S1: look at dosing for GSK copper peptide, it appears that

823
00:45:09,230 --> 00:45:13,940
S1: about 1 to 2mg daily is what is required to

824
00:45:13,940 --> 00:45:16,640
S1: get a lot of these systemic healing and skin rejuvenation

825
00:45:16,640 --> 00:45:20,719
S1: and hair growth type of effects. So 1 to 2mg

826
00:45:20,719 --> 00:45:25,370
S1: of GSK copper peptide daily. Now how much does that cost.

827
00:45:25,370 --> 00:45:26,660
S1: Well I went ahead and look this up. So a

828
00:45:26,660 --> 00:45:30,500
S1: 50 milligram bottle that you get on. Sciences or some

829
00:45:30,500 --> 00:45:34,190
S1: other peptide website of GSK copper peptide. And remember we're

830
00:45:34,190 --> 00:45:37,010
S1: looking at one maximum of two milligrams per day that

831
00:45:37,010 --> 00:45:41,690
S1: you need 70 bucks 70 bucks. So if I'm doing uh,

832
00:45:41,690 --> 00:45:45,140
S1: 50mg can last me 50 days. I got I'm going

833
00:45:45,140 --> 00:45:50,660
S1: to pay $70 for about 50 days worth of copper peptide. Okay.

834
00:45:50,660 --> 00:45:52,790
S1: Now when I look at these life wave patches, let's

835
00:45:52,790 --> 00:45:56,810
S1: say they actually have a copper peptide in them, and

836
00:45:56,810 --> 00:46:00,380
S1: they are increasing it in the way that they're claiming

837
00:46:00,410 --> 00:46:05,450
S1: to increase it. Well, it looks like they're $150 for

838
00:46:05,450 --> 00:46:08,210
S1: 30 patches, which if you're putting on one patch every

839
00:46:08,210 --> 00:46:15,890
S1: day is $130 for, uh, I'm sorry, 150, $150 for

840
00:46:15,890 --> 00:46:20,150
S1: a month. And if you look at HK copper peptide

841
00:46:20,150 --> 00:46:24,980
S1: for a 50 day supply, it's $70. So we're talking

842
00:46:24,980 --> 00:46:29,450
S1: about like less, significantly less than half the cost. If

843
00:46:29,450 --> 00:46:33,800
S1: you just buy JJK copper peptide yourself. So I mean, like,

844
00:46:33,800 --> 00:46:37,370
S1: I don't know, maybe there's the convenience of the patch. Um,

845
00:46:37,550 --> 00:46:40,129
S1: maybe there's something else going on here that that that

846
00:46:40,130 --> 00:46:41,960
S1: I don't understand, but I don't. I guess I don't

847
00:46:41,960 --> 00:46:44,660
S1: get why you wouldn't just, like, save a ton of

848
00:46:44,660 --> 00:46:48,650
S1: money and just get, like, JJK copper peptide and use

849
00:46:48,650 --> 00:46:52,279
S1: that as an injectable or as a transdermal rather than

850
00:46:52,280 --> 00:46:56,000
S1: spending a bunch of money that I suspect a great

851
00:46:56,120 --> 00:47:01,160
S1: deal of is being spent to support a multi-level marketing website.

852
00:47:01,280 --> 00:47:03,230
S1: Because the first thing I hear from people is, yeah,

853
00:47:03,230 --> 00:47:04,940
S1: these are really great. The second thing is you're going

854
00:47:04,940 --> 00:47:07,460
S1: to make a lot of money with these things. Uh,

855
00:47:07,460 --> 00:47:09,350
S1: and my spidey sense is always just kind of get

856
00:47:09,350 --> 00:47:12,290
S1: activated when I hear that. So anyways, nothing against people

857
00:47:12,290 --> 00:47:14,719
S1: who sell or use these life wave patches. I'm just like,

858
00:47:14,719 --> 00:47:17,810
S1: I don't know, you could probably, you know, be thrown

859
00:47:17,810 --> 00:47:20,270
S1: in a couple of really great steak dinners each month

860
00:47:20,270 --> 00:47:23,239
S1: if you were to just buy straight copper peptide yourself,

861
00:47:23,239 --> 00:47:24,620
S1: which I don't sell, by the way. I don't sell

862
00:47:24,620 --> 00:47:28,430
S1: JC copper peptide. I'm just I'm just saying I feel like, um,

863
00:47:28,430 --> 00:47:31,730
S1: you know, it's something that you should take into consideration. Now,

864
00:47:31,730 --> 00:47:33,650
S1: I did find one other study that says double blind

865
00:47:33,680 --> 00:47:36,260
S1: Testing of the life wave x 39 patch to determine

866
00:47:36,860 --> 00:47:41,000
S1: copper peptide production levels. And they did show a significant

867
00:47:41,000 --> 00:47:44,390
S1: increase in the HK copper peptide concentration present in the

868
00:47:44,390 --> 00:47:46,520
S1: blood as a result of wearing the life wave x

869
00:47:46,520 --> 00:47:51,170
S1: 39 patch for one week. Uh, and so there there

870
00:47:51,170 --> 00:47:54,200
S1: is something going on. And I suspect they actually have

871
00:47:54,200 --> 00:47:56,630
S1: added GSK copper peptide to the patch. And then there's

872
00:47:56,630 --> 00:47:59,630
S1: some sort of form of phototherapy worked into the patch

873
00:47:59,630 --> 00:48:03,109
S1: where you're getting light absorption that activates the GSK copper peptide.

874
00:48:03,230 --> 00:48:06,200
S1: Certainly if that's the case, great. But I could do

875
00:48:06,200 --> 00:48:09,530
S1: the same thing with injectable GSK copper peptide or transdermal

876
00:48:09,530 --> 00:48:12,560
S1: GSK copper peptide for a fraction of the cost, combined

877
00:48:12,560 --> 00:48:16,160
S1: with exposure to infrared light, infrared, sauna or sunlight. Just saying.

878
00:48:16,160 --> 00:48:19,370
S1: So anyways, since everybody's been asking me, that's my take

879
00:48:19,370 --> 00:48:21,980
S1: on the x 39 patches. I don't think they necessarily

880
00:48:21,980 --> 00:48:24,590
S1: don't work, I just think you might be wasting your money.

881
00:48:24,800 --> 00:48:27,950
S1: So anyways, I am actually running out of time on

882
00:48:27,950 --> 00:48:31,189
S1: today's show and that is just about everything that I'm

883
00:48:31,190 --> 00:48:36,620
S1: going to have the time to be able to cover. Uh, however,

884
00:48:36,620 --> 00:48:40,550
S1: if you have your own questions or comments or feedback

885
00:48:40,550 --> 00:48:42,920
S1: for me, if you'd like to add anything yourself, you

886
00:48:42,920 --> 00:48:47,210
S1: can always go to Ben Greenfield life.com/4 62. That's Ben

887
00:48:47,210 --> 00:48:52,040
S1: Greenfield life.com/4 62. And leave your own questions your comments

888
00:48:52,040 --> 00:48:54,620
S1: your feedback. You can leave the show a rating or review.

889
00:48:54,620 --> 00:48:56,510
S1: And I know we didn't get to a ton of

890
00:48:56,510 --> 00:48:59,450
S1: listener questions. Uh, but uh, that question, by the way,

891
00:48:59,450 --> 00:49:01,580
S1: was responding to a Robbie who wanted me to look

892
00:49:01,580 --> 00:49:04,040
S1: into this company called Life Waves. That actually was a

893
00:49:04,040 --> 00:49:07,730
S1: listener question that I replied to technically. So anyways, uh,

894
00:49:07,730 --> 00:49:09,320
S1: I hope this has been helpful for you. Again, the

895
00:49:09,320 --> 00:49:13,190
S1: show notes are Ben Greenfield life.com/4 62. Remember to check

896
00:49:13,190 --> 00:49:17,720
S1: out the new masterclass at Ben Greenfield life.com/masterclass. Have an

897
00:49:17,719 --> 00:49:18,620
S1: amazing week.

898
00:49:23,600 --> 00:49:25,760
S2: More than ever these days, people like you and me

899
00:49:25,760 --> 00:49:29,930
S2: need a fresh, entertaining, well-informed and often outside the box

900
00:49:29,930 --> 00:49:32,840
S2: approach to discovering the health and happiness and hope that

901
00:49:32,840 --> 00:49:34,910
S2: we all crave. So I hope I've been able to

902
00:49:34,910 --> 00:49:37,790
S2: do that for you on this episode today. And if

903
00:49:37,790 --> 00:49:39,830
S2: you liked it, or if you love what I'm up to,

904
00:49:39,860 --> 00:49:42,830
S2: then please leave me a review on your preferred podcast

905
00:49:42,830 --> 00:49:45,350
S2: listening channel, wherever that might be. And I just find

906
00:49:45,350 --> 00:49:48,650
S2: the Ben Greenfield Life episode say something nice. Thanks so much.

907
00:49:48,650 --> 00:49:49,430
S2: It means a lot.

908
00:49:55,340 --> 00:49:58,549
S1: In compliance with the FTC guidelines, please assume the following.

909
00:49:58,550 --> 00:49:59,570
S2: About links and posts.

910
00:49:59,570 --> 00:50:02,600
S1: On this site. Most of the links going to products are.

911
00:50:02,600 --> 00:50:05,120
S2: Often affiliate links, of which I receive a small commission

912
00:50:05,120 --> 00:50:07,219
S2: from sales of certain items, but the price is the

913
00:50:07,219 --> 00:50:09,560
S2: same for you. And sometimes I even get to share

914
00:50:09,560 --> 00:50:13,310
S2: a unique and somewhat significant discount with you. In some cases,

915
00:50:13,310 --> 00:50:16,280
S2: I might also be an investor in a company I mention.

916
00:50:16,280 --> 00:50:19,700
S2: I'm the founder, for example, of Keon LLC, the makers

917
00:50:19,700 --> 00:50:22,700
S2: of Keon branded supplements and products, which I talk about

918
00:50:22,700 --> 00:50:26,390
S2: quite a bit. Regardless of the relationship, if I post

919
00:50:26,390 --> 00:50:29,000
S2: or talk about an affiliate link to a product, it

920
00:50:29,000 --> 00:50:33,500
S2: is indeed something I personally use. Support and with full

921
00:50:33,500 --> 00:50:38,870
S2: authenticity and transparency, recommend in good conscience. I personally vet

922
00:50:38,870 --> 00:50:41,750
S2: each and every product that I talk about. My first

923
00:50:41,750 --> 00:50:45,020
S2: priority is providing valuable information and resources to you that

924
00:50:45,020 --> 00:50:48,830
S2: help you positively optimize your mind, body, and spirit. And

925
00:50:48,830 --> 00:50:53,240
S2: I'll only ever link to products or resources, affiliate or otherwise,

926
00:50:53,239 --> 00:50:58,280
S2: that fit within this purpose. So there's your fancy legal disclaimer.