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 This is episode number 1,230 on the best daily health hacks.
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Welcome to the school of greatness.
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My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
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And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
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Thanks for spending some time with me today.
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Now let the class begin.
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 Being in good health is the most valuable thing you can prioritize for yourself and your family.
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If you're able to create a healthy lifestyle instead of just trying a new trend or diet, then you are setting yourself up for a lot of long-term success.
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I interview a lot of different health experts on the show, so I wanted to put together an episode
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 with some of the best ways to begin taking back control of your health from these experts.
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In this episode, we discuss how to change your habits and the most effective way to burn fat with Mark Sisson.
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How to instantly improve your sleep with Shawn Stevenson.
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 The foods you need to start eating with Dr. Lisa Moscone.
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The benefits of fasting with Dr. Alan Goldhammer and so much more.
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If you're enjoying this, make sure to spread this with someone that you think wants to live a happier, healthier, longer life as well.
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Just copy and paste this link, lewishouse.com slash 1230 and share it with people on social media.
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 text them or post it on your groups on social media as well.
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And a quick reminder, if this is your first time here or you've been listening for a while but you haven't yet subscribed yet, make sure to click the subscribe button right now on Apple Podcasts and leave us a review and a rating over on Apple Podcasts letting us know what you enjoyed most about this episode or previous episodes on this show.
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 And I wanna give a shout out to the fan of the week from Haley, who left a review over on Apple podcast saying, as a college student, I believe these episodes can be applied to everyone's lives.
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This is one of my favorite go-to podcasts to gain motivation for the week and start the day with a growth oriented mindset.
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So big thank you to Haley for being a subscriber, being a fan and leaving a review.
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And in just a moment, it's time to learn.
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 how to take control of your health.
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In this first section, bestselling fitness author and entrepreneur Mark Sisson shares how to begin changing your behavior when it comes to having a healthy lifestyle and he breaks down the most effective ways to burn fat.
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I just want to dive into what this philosophy is and how you actually live.
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 My main goal is to live awesome.
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That's the tagline, that's the motto of our company.
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Primal Blueprint, Live Awesome.
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And what does that mean?
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It means extracting the greatest amount of pleasure, enjoyment, contentment, fulfillment that's possible out of every possible moment.
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Now, there are gonna be bad times, of course, but to live in the moment, to appreciate the now, to appreciate the relationships, to have fun when you're working out, to enjoy every single bite of food you ever eat and not choke something down just because it's healthy.
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It really revolves around orchestrating a life way
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 pleasure of hedonistic experiences in the context of this modern world that we have here, understanding that we sit here with hunter-gatherer genes that have certain proclivities and expectations of us that we can meet either through natural means or through artificial means, and sometimes
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 There's not a right answer, but it's about choices.
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So how do I make choices that serve me in the short term, that give me pleasure, that don't harm me in the long term?
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So it's sort of an overview of what we're up against here, but as you drill down, as you boil it down and distill it down to what does it look like, it looks like, what are the types of foods that we choose to eat that turn on genes, that build muscle or burn fat?
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How much sun exposure do we get that allows us to make vitamin D and get tan, but not too much so we get burned?
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 How much sleep do we get?
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And by the way, sleep is a very pleasurable thing, if you're willing to acknowledge that.
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How much sleep do we get in a way that reinvigorates us and allows us to be creative on a daily basis and not brag about how well we do on so little sleep?
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How do we use our brain on a regular basis, beyond just the rote stuff of checking the PDAs, but how do we do puzzles?
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Do we play games?
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 You know, are we creative?
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Do we play musical instruments?
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Do we learn a language?
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How do we use our brain?
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All these things make the totality of the human experience, and I love to look at all the ways in which we can choose these behaviors that manifest themselves as pleasurable, enjoyable, providing contentment and fulfillment, and build us toward a better human being.
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 Hmm.
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When did you start to take this on?
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You know, cause you were a, it was a tri triathlete.
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Yeah.
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I was a marathoner in the, in the seventies.
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Wow.
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And actually the late sixties and early seventies.
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Wow.
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And from there went to triathlon.
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I was always trying to improve my performance, optimize performance using the tools of the day, which are pretty rudimentary.
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It's like, all right, run a lot of miles and eat lots of carbohydrates and you'll be
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 you'll be where you need to be.
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Well, that's what we knew, that's all we knew, and it wasn't exactly appropriate.
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So over the years, I got injured, I got sick from the overtraining, from the diet, which was very highly inflammatory, it caused sort of- Pastas and breads or what?
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All that stuff that they said you had to eat.
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I had so many pasta meals and pizza meals and lasagna meals the night before every game, and I remember just being so exhausted in every game.
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 High school, college, pro, it was just like exhaustion.
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Yawning.
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I would yawn so much.
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No, that's a classic symptom of it.
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I'm like, why am I yawning?
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Right.
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I'm supposed to be excited about the game and pumped up.
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I wanted to take a nap.
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I want to take a nap.
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Yeah, exactly.
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Yeah, so we have these sort of old conventional wisdom technologies that we were using to improve performance, theoretically, and they weren't.
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 So, I basically ended my career early, prematurely.
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I was too injured to continue running.
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My health had suffered.
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I had arthritis and tendonitis and irritable bowel syndrome and I got sick a lot and I had heartburn and hemorrhoids and I was like a real wreck.
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I mean, here's theoretically the picture of health because of the training I was doing but I was falling apart on the inside.
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So, I sort of rededicated my life to figuring out how I could be fit and strong and lean and happy and healthy
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 at the same time without being, you know, without too much struggle and sacrifice and suffering.
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You know, is there an easy way, an easier way to be all those things I wanted to be that allowed me to have more pleasure in the moment and didn't sacrifice my long-term health?
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So that was the big shift in me, and that's been going on for 35 years, and it continues to go on.
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 And as soon as I made that shift, I started doing the research.
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I mean, I wrote my first book in 82 on how to train for triathlons.
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And even then, I was calling upon evolution as the main basis for how we train.
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And I was looking at the previous few years of triathletes, because in 82, there hadn't even been a decade of triathlon training.
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But I'd already recognized that we were doing it wrong.
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We were training too hard.
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Too many miles.
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 too many miles, too much redlining the heart and the body, and there was a better way and an easier way to do it.
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So I started recognizing that back in 82, and then even up until three years ago, when I started researching the Primal Endurance book, I started thinking, well, you know, all of the science continues to show us that the old choice was
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 probably a wrong choice.
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That reliance on carbohydrates and that intent of managing our glycogen stores in our muscles was kind of the wrong approach, and maybe we ought to come at it from the exact opposite end of the spectrum, which is how do we become really good at burning fat, and in so doing, spare glycogen, and in so doing, unburden ourselves of having to take in so much carbohydrate in the form of
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 pasta, and breads, and cereals, and rice, and crackers, and cookies, and all the other stuff.
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Sure, sure.
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And you're 62, right?
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Yeah.
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Right?
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And you're, like, leaner than anyone I know.
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So what's the most effective way to burn fat and still be strong?
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Yeah, of course.
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80% of your body composition is determined by how you eat.
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 So, there's a certain way in which you can eat, where you can literally reprogram your genes to derive most of your energy from your stored body fat.
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Really?
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Yes.
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So, as opposed to waking up, being hungry, having breakfast, being hungry at the 10.30 break, being hungry for lunch, having a snack in the afternoon, having a dinner, and having a snack before you go to bed, which is the sort of standard American approach, like
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 Even the old bodybuilders would say, don't go more than three hours without eating or you'll cannibalize your muscle tissue.
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That was all based on an assumption that we had to burn carbohydrate, had to access glucose and glycogen for the muscles to be able to continue to work.
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It never contemplated that we are
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 Obligate fat burners.
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We are born with this amazing ability to extract calories from stored body fat.
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And the reason that we don't, as we go through life, as we, you know, you're two years old, you're eating cookies and crackers and mushed peas and all sorts of carbs, all that stuff, and so your body learns to depend on glucose, on carbohydrates as a source of energy, and never really gets to the point where you force it to burn fat.
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So what we do is we shift the diet around,
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 It's not painful.
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You get rid of the breads, the pastas, the cereals, the crackers, the cookies, the candies, the sweet and soft drinks.
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Well, it does sound kind of nice, doesn't it?
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But what you're left with is meat, fish, fowl, eggs, nuts, seeds, vegetables, a little bit of fruit, some starchy tubers like sweet potatoes, things like that.
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 Those are great tasting foods if you eat them, right?
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And they're real food.
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And they're real food.
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And you can use butter and lard, and you can eat bacon on this program.
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And what it does is it reduces the amount of simple sugars and carbohydrates you take in, and just sort of gently forces your body to upregulate all the enzyme systems that access stored body fat and burn it.
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 and allow you to have more energy throughout the day without having to eat so often.
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So the first thing that happens is your appetite self-regulates.
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So now you get into this space where you become a good fat burner.
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You start to melt away.
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You're not as hungry because you're always carrying around a meal.
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 It's on your thighs, it's on your ass, it's on your belly, wherever it is.
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Your body becomes so adept at accessing those stored calories, it says, I don't need to eat.
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I'm really not that hungry.
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And that's so empowering for so many people.
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I still love sugar.
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But I used to be really bad at sugar.
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I feel like I have much more in control.
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But I feel like when you're eating a lot of candy, sweets, and sugar, you're never satisfied.
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You just want to eat more and more and more.
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Until you're sick.
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And you're like, oh, I'm full because I'm sick now.
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 I mean, I have stories of Lamar Odom eating four pounds of candy before games or whatever.
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Yeah.
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But I mean, we are look, we're all hard.
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What is that now?
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We're all but by the way, sugar is a very addictive substance.
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So addictive.
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So you know, we're all hardwired.
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 to seek out sweet things.
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That's part of that hunter-gatherer DNA that we all carry that hasn't changed in thousands of years.
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So how do we shift our minds?
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The first way you do it is you go from the craving, which is what you're talking about, like you crave sugar so you eat sugar and then that just
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 promotes more craving and it gets you into this sort of addictive cycle.
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You're actually producing sort of opiate-like substances that are occupying receptor sites that are giving you sort of a feel-good experience.
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So you gotta kind of be willing to get rid of that.
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So you get rid of the candies, you get rid of the sweetened beverages, soft drinks and teas, and you get rid of the carbohydrates that, not all carbs, but the breads that convert to glucose and the bloodstream so rapidly.
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So now,
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 you've lowered your blood, your glucose experience on a daily basis.
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So now the brain is starting to get, you know, I don't need to really get that much glucose.
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The body is burning more fat.
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As a result of your being able to burn fat, you create these byproducts called ketones, which the brain loves to burn ketones and burns them preferentially.
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So you need less and less sugar to, you know, maintain clarity throughout the day.
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If you haven't become fat adapted and you're a sugar burner, which is what we
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 It's not a derogatory term, but we use a term to describe people who haven't become fat burners yet They're sugar burners.
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It's true If you don't eat for a couple of hours your blood sugar dips because you haven't learned how to burn fat yet You don't know how to access it.
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You can't take it out of storage and burn it So now the blood sugar is low the brain goes.
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I gotta go get some more glucose I gotta get energy some sugar something sugar so you have the bagel it you know at 1030 in the morning gosh Or you have this amazing
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 Well, for an hour, and then it's... No, exactly, but then you're hungry again, and that's this vicious cycle.
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So if we can take the steps, we say it takes 21 days, that's why I have a book called The 21 Day Total Body Transformation, 21 days of cutting these sugars and simple carbohydrates.
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 out of your diet, and just focusing on healthy fats and lean proteins and vegetables, your body gets the message, and it says, I'm not gonna be getting that much glucose, I'm gonna learn how to burn fat, and I'm gonna do it well, damn it.
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And then it takes the fat out of your body fat stores, so over time you lose a pound, two pounds a week, and you trend toward your ideal body composition.
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All of this is a 10 minute long-winded answer to your question of what does it take to burn fat,
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 It doesn't take a lot of exercise.
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It mostly takes the dietary shift.
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Right.
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Yeah, you gotta do some exercise.
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You don't have to do anything.
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But you can choose to do some exercise.
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It'll help accelerate, right?
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And it'll help accelerate it a little bit, but most of it happens as a result of the shifts you make in your diet.
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Absolutely.
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It's all in the kitchen.
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Yep.
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So you can get abs in the kitchen and not do anything different working out.
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Absolutely.
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Wow.
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Yeah.
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 Okay, so what's the difference between, because it sounds like a little paleo-ish, what's the difference between primal paleo and like a bulletproof, which has kind of been picking up as well?
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You know, they're all sort of versions of a similar theme, which is to cut the sugars way down, cut the processed carbohydrates way down, get rid of the industrial seed oil, so that would be the soybean oil, the corn oil, the canola, which are causing inflammatory responses in a lot of people.
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 And just kind of go to real food.
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You know, dairy, if you like it, why not include it in your diet if you don't have an issue with it?
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But all these foods exist on a spectrum.
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So dairy, you know, there's raw milk, which is good for you.
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There's A2 protein, which is a form of casein.
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We could have a whole discussion about the different types of cows and the different types of protein that they make.
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But on the far end of the spectrum, the good end, there's butter, there's cream, there's all these things.
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 At the other end, at the bad end, there's 2%, skim, homogenized, pasteurized, nonfat, whatever.
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Stay away from that stuff.
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So all these foods sort of exist on a spectrum.
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So cheese is, for instance, part of the dairy family.
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I love cheese.
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I love cheese.
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So we include it in our eating strategy because we say there's no real reason not to.
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 In this section, bestselling author of Sleep Smarter, Shawn Stevenson breaks down the different practices to improve your sleep.
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Sleep is an underrated part of a healthy lifestyle that most people put off as the least important.
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So don't be that person.
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Listen up here.
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 Tell me about why is it important to have sunlight?
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Awesome.
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Yes.
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So first thing to understand is that serotonin, right?
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Serotonin is a neurotransmitter and it's supposed to be like a feel good kind of compound.
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This is why so many antidepressant medications, there's serotonin reuptake inhibitors to help keep serotonin active in your system longer.
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 Here's what's so cool is that serotonin gets converted into melatonin.
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And we already talked about how important this is.
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It's a precursor to that.
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And so exposure to sunlight boosts your serotonin immediately.
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But also exposure to sunlight helps to set your cortisol rhythm.
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So cortisol has been getting a pretty bad name in the media lately because it's like glorified stress hormone.
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We've got like 50 hormones and cortisol is the only bad guy now but cortisol is
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 incredibly important and valuable, it's just when it's out of balance, it can become a problem.
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And so sunlight is clinically proven, I cited one of the studies in the book, to help to normalize your cortisol rhythm.
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So it helps to keep your cortisol lower in the evening if you get sunlight during the day, which will elevate your cortisol.
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 Okay, and cortisol and melatonin have basically an inverse relationship.
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So when cortisol's high, melatonin's low.
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When melatonin's high, cortisol's low.
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So it helps to get that on track again.
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It's not like rocket science, you know, like we know that sunlight is valuable to human health, but we've been dissuaded in the media because of, you know, photo-aging of the skin and skin cancer, things like that.
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And I actually talk about in the book and kind of demystify some of that.
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 Because then we get in a conversation about UVA and UVB and all this stuff But bottom line make sure you're getting some exposure sunlight every day It's gonna help you sleep better at night and this can also be through your photoreceptors So through your eyes as well and just getting light in the room natural sunlight
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 You know every day and that's gonna help to kind of set your circadian order from Chicago in the winter There's no sunlight for or st.
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Louis and there's no sunlight for three months Check this out.
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So and I do recommend I share some hacks, right?
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There are light boxes that are used clinically to help to address things like seasonal affective disorder.
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Okay, right and
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 There are earbuds that shoot light through your ear canal, right?
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There's visors you can wear and they're clinically proven to be effective.
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Sunbathing in a tanning salon or not?
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That actually does work if it's the right kind, right?
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So you need more UVB actually.
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 And really depending on where you are in the world, pretty much the United States period is not getting UVB at certain times of the year.
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We want to be proactive with this, but understand it's not just the exposure on your skin is what I'm talking about.
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Your skin has photoreceptors that pick up light, but just the exposure in your
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 in your room, all right, so making sure you have an office with windows, access to windows.
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There was another study done, this is crazy, because some people work in like a cubicle dungeon, you know, and what they found was that office workers who are not exposed to windows actually got 173% less exposure to natural light.
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 And they ended up sleeping 46 minutes less every night as a result of that.
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And they saw this correlation, which was so interesting.
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And they reported more physical ailments, less energy, and also a higher propensity towards diseases.
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So this is super important.
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And even getting some exposure to sunlight on an overcast day is like 50 times more valuable than any fancy
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 Light you can get exposed to but those things are great hacks.
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Sure.
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There's so many things there, of course That was the first one the second one avoid screens before bedtime And I think this is something that a lot of us are at a fault with I know you're kissing that phone.
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Good night Yeah, you know, I always tell myself like okay shutting it off by a certain time and like I
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 not having it in the room and all these other things, but it's a challenge, man.
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It's definitely a challenge.
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Here's why, dude.
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With this book, I was able to dissect that because I knew that that would be the toughest one of the 21 strategies.
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This one is the toughest because we're addicted.
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 We are in fact addicted.
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Here's why.
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Here's what's happening.
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So there's this interesting compound called dopamine, right?
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And it was once thought that dopamine was related to pleasure, but it's not.
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Dopamine is all about seeking.
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It's driving you to seek.
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And so the internet is perfect for this because there's infinite seeking.
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Instagram is perfect for this because you're continuously going and just there's more to see.
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But every time you find, you get a little hit from your opioid system.
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So it's like a slow drip of drugs.
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 Yeah, I seek I find I seek I find and you get looped in and it's very difficult to break that pattern Yeah, and everybody's had this happen where you're like, I'm gonna check my Instagram for a minute I'll check Twitter for a minute right and then it's 30 minutes later an hour later and you're still scrolling and
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 this is what's going on.
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Like our brain is hardwired to get addicted to stuff like this.
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And these awesome social media apps know how to manipulate our mind and to take advantage of that.
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So this is a call to take your brain back.
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I'm not saying, I love this stuff.
0
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I absolutely love it, but it has a place and it's being more aware.
0
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Now that you're aware, you can catch yourself and break the pattern.
0
SPEAKER_02
So here's why it's an issue at night in particular.
0
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So there was a study done at Rensselaer Polytechnic that found that just two hours of your device usage before bed was enough to suppress melatonin secretion.
0
SPEAKER_02
 All right.
0
SPEAKER_02
So again, you can pass out for being on it two hours before, you know, like that span.
0
SPEAKER_02
And so you can go to sleep or pass out, but that doesn't mean you're getting that rejuvenative sleep.
0
SPEAKER_02
So this is why a lot of people are sleeping eight hours, but they're still tired when they wake up in the morning because melatonin is suppressed because they're on their device right before bed.
0
SPEAKER_02
 And it's this blue spectrum of light that's shooting out, kind of pouring into your optical sensors.
0
SPEAKER_01
What if you can stop that spectrum?
0
SPEAKER_01
Is there shades?
0
SPEAKER_01
Is there screen protectors?
0
SPEAKER_01
Is there glasses?
0
SPEAKER_01
There's all of those things.
0
SPEAKER_01
Now, is that okay then, if you have the band-aid on it?
0
SPEAKER_01
It's a hack.
0
SPEAKER_02
It's not the optimal, but it's the better than.
0
SPEAKER_02
Yes.
0
SPEAKER_02
So absolutely, everybody today can get Flux, F-dot-L-U-X, which
0
SPEAKER_02
 basically cools off your screen.
0
SPEAKER_02
It pulls off that troublesome, of course.
0
SPEAKER_02
So I've got all my different.
0
SPEAKER_01
Do you want to see what it looks like, or is it just like a film that goes over the top?
0
SPEAKER_02
Yeah, so it's a cool app.
0
SPEAKER_02
It does this automatically.
0
SPEAKER_02
It's an app?
0
SPEAKER_01
Yeah.
0
SPEAKER_01
So you just download it on your phone.
0
SPEAKER_01
Yes, exactly.
0
SPEAKER_01
Oh, I gotta get this, okay.
0
SPEAKER_02
Yeah, and it does this automatically based on your time zone.
0
SPEAKER_02
Oh, wow.
0
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And the time of year, all that stuff.
0
SPEAKER_02
Amazing.
0
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So it pulls out that most troublesome spectrum of light.
0
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And so Harvard researchers found that it's not just light exposure, it's the color
0
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 And it's the luminance, it's the strength of the light.
0
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So green light was like three times less impactful to your sleep than blue light in their studies.
0
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So cool stuff like that.
0
SPEAKER_02
So Flux, you can get the blue blocking glasses, basically they're like sunglasses.
0
SPEAKER_02
You use those too?
0
SPEAKER_02
With the orange tint, yeah I do.
0
SPEAKER_02
When you watch TV or something?
0
SPEAKER_02
 You know like if you're gonna stay up late and watch the movie a little bit later Yeah, you know, but the whole thing is to not make that a habit because these are of course, you know These are hacks, but the best thing is and this is so important, especially for our audiences You know who are really about taking their life to the next level and they're missing out on this key component which is you have to find something that's a greater or equal value to the device so
0
SPEAKER_02
 People, you know, actually connecting with real people.
0
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Connection, a book, you know, something like that, yeah.
0
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You know, playing games with your kids, talking to your family, have sex, you know, there's other things that you can do.
0
SPEAKER_01
That'll help you sleep well.
0
SPEAKER_02
Yeah, I talk about that in the book too, but you have to find something that fills you up because that addiction is so strong.
0
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And that's really the best tool, which is to avoid the screens in the first place.
0
SPEAKER_01
 Okay, that's number two.
0
SPEAKER_01
Number three, I have a caffeine curfew.
0
SPEAKER_01
So what time, I mean, here's the thing, I don't have that much caffeine and I almost never drink coffee except for about a month ago, I started doing some intermittent fasting testing until I'll have Bulletproof in the morning.
0
SPEAKER_01
It's like, what time is it?
0
SPEAKER_01
It's almost two o'clock.
0
SPEAKER_01
I still haven't eaten today.
0
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 But before you know if I'd have like a cappuccino after dinner or something It would never affect me like I never felt like oh, I'm wired now like I could always fall asleep But I'm assuming that it still does something to my brain my body even in my system Yeah, not allow me to fully rest.
0
SPEAKER_01
So what is the optimal time to how many hours before you sleep?
0
SPEAKER_01
Should we not have any caffeine?
0
SPEAKER_02
 got it.
0
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And by the way, the hours before with the screen time, 60 to 90 minutes.
0
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That's all I recommend.
0
SPEAKER_02
So with the caffeine thing, you just said it perfectly.
0
SPEAKER_02
You can definitely go to sleep, but your nervous system can still be active because caffeine has something called a drug in you.
0
SPEAKER_00
Yeah.
0
SPEAKER_02
Yeah.
0
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It has a half life of about eight hours.
0
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So if you have 200 milligrams of caffeine,
0
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 Eight hours later, 100 is still active in your system.
0
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And so this can keep you out of normal stages of REM sleep and deep sleep.
0
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So you can be physiologically laying down and think that you're getting eight hours of sleep.
0
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And so this study that was done, they gave people caffeine right before bed, three hours before bed, and six hours before bed.
0
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And they found that even six hours out was enough to have noticeable, and they used monitoring systems, measuring their brain waves, to find out that, whoa, their sleep is actually getting interrupted because of the caffeine.
0
SPEAKER_02
 And then there was the subjective, so there's the objective and subjective parts of this test, and people thought like, hey, I got enough sleep, I feel great.
0
SPEAKER_02
But in actuality, their body was lacking that rejuvenative sleep.
0
SPEAKER_02
And what that does is you have this false sense of being well-rested, and you automatically, unknowingly start using more caffeine at some point during the day because you're gonna have more daytime sleepiness.
0
SPEAKER_02
And that creates that whole vicious circle with caffeine to keep you going.
0
SPEAKER_02
 Okay, so how many hours before I recommend and I'm a fan of caffeine, right?
0
SPEAKER_02
Just do it in the morning do it in the early part of the day It depends on how sensitive you are for a new way to yeah before I don't know Will be would be ideal, you know, but some people are hypersensitive to caffeine.
0
SPEAKER_02
Everybody's metabolism is different Some people might need to lay off of it completely, but that's a whole nother book of how to how to make sure sure.
0
SPEAKER_01
Okay, so No caffeine afternoon
0
SPEAKER_01
 This is my fourth one that I see here that I like this is one of my favorites that I was doing That I needed before I learned about this power and the importance of sleep and that's be cool Yeah, I remember growing up in Ohio My dad we did not have air conditioning in our house and my dad was just like well I don't want to spend the money on this and it's only two months in the summer where you got to deal with it, but
0
SPEAKER_01
 St.
0
SPEAKER_01
Louis is the same as Ohio.
0
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And man, it was miserable.
0
SPEAKER_01
I couldn't wear sheets or anything.
0
SPEAKER_01
I'd just be laying there sweating with the fan on and my dad would make me turn the fan down because he didn't want me to get whatever.
0
SPEAKER_01
I don't know.
0
SPEAKER_01
So it was just misery and I couldn't sleep.
0
SPEAKER_01
I'm up all night.
0
SPEAKER_01
 And I wish my dad would have read this book then, so he could understand the importance of being cool.
0
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But what does it mean to be cool?
0
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What's the optimal coolness that you should be in, or does it matter?
0
SPEAKER_02
Yeah, absolutely, man.
0
SPEAKER_02
And my story's very similar with yours.
0
SPEAKER_02
My bedroom was upstairs at our house.
0
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The top of the frickin' house, man.
0
SPEAKER_02
You know, heat rises, coolness drops.
0
SPEAKER_01
Oh, it's the worst, the worst.
0
SPEAKER_02
So this is why our basements tend to be cooler.
0
SPEAKER_02
Upstairs, I would literally see those heat waves walking up there, 100 degree St.
0
SPEAKER_02
Louis weather.
0
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And so I would spray myself with a water bottle
0
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 And then lay there butt naked and hope my brother doesn't come in the room when I'm trying to sleep.
0
SPEAKER_02
But yeah, man, it's not good sleep.
0
SPEAKER_02
And so this is really simple.
0
SPEAKER_02
Your body goes through a process.
0
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It's something called thermal regulation.
0
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And it does this every night, and we'll just say around 9 p.m.
0
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average.
0
SPEAKER_02
 It does this process to lower your core body temperature to create the ideal environment for deep sleep.
0
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Your body cools you off to sleep better.
0
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So you want to support it and not work against it.
0
SPEAKER_02
So some simple tips, and it's going to sound a little frosty to some people, but ideally your room temperature is going to be, and this is according to research, what experts say, 62 degrees to 68 degrees for sleeping.
0
SPEAKER_02
 And some people are like, no, no way.
0
SPEAKER_02
Like my wife is actually, she's from Kenya.
0
SPEAKER_02
So hot climate, no, she's not having that.
0
SPEAKER_02
So I find a happy medium, you know.
0
SPEAKER_02
So you're at the top, you're at 68, 69, right?
0
SPEAKER_02
Like 69, you know.
0
SPEAKER_02
But, and also, you know, our friend Kelly Starrett, Dr. Kelly Starrett, he had a pretty big struggle with this, with being too hot.
0
SPEAKER_02
And he got it cold in the room, but it still wasn't enough and he didn't want his wife to suffer.
0
SPEAKER_02
So he got something called a chili pad, which basically sits on your side of the bed.
0
SPEAKER_02
And he's like, he swears by it.
0
SPEAKER_01
 Underneath the mattress right on top of the mattress.
0
SPEAKER_02
Yeah, right the sheet exactly, but it just keeps you cool underneath you It's been a game-changer for him, you know, so just cooling your body temperature.
0
SPEAKER_02
Yeah, even just one degree difference.
0
SPEAKER_02
It's huge.
0
SPEAKER_02
It's huge It's huge.
0
SPEAKER_01
Okay, cool.
0
SPEAKER_01
So be cool at night.
0
SPEAKER_01
You can still you can still wrap yourself.
0
SPEAKER_01
Yeah blanket because the room is
0
SPEAKER_01
 Cool.
0
SPEAKER_01
Yeah.
0
SPEAKER_01
Gotcha.
0
SPEAKER_01
I like that.
0
SPEAKER_01
Okay.
0
SPEAKER_01
So that was number four.
0
SPEAKER_01
Number five, get to bed at the right time.
0
SPEAKER_01
So why is it important to be at the right time?
0
SPEAKER_01
Should we be at the right same time every night?
0
SPEAKER_01
And what is that optimal time?
0
SPEAKER_02
Good, good question, man.
0
SPEAKER_02
So timing your sleep is like timing an investment.
0
SPEAKER_02
If you invest a lot at the wrong time,
0
SPEAKER_02
 you're gonna get pain.
0
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But if you invest even a little bit at the right time, you get some big rewards.
0
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And so according to research, our quote money time sleep is between 10 p.m.
0
SPEAKER_02
and 2 a.m.
0
SPEAKER_02
And why that is, is that this is when you're gonna get your greatest increase of melatonin, which is gonna help you to go through your normal sleep cycle, and the greatest secretion of things like human growth hormone as well.
0
SPEAKER_02
So more recovery, more anabolic
0
SPEAKER_02
 Growth and development between 10 and 2 a.m.
0
SPEAKER_02
That's right.
0
SPEAKER_02
Yes when you should be going to sleep or that's when you get that's optimal Right if you can get some sleep in that window and some some experts say that it's like twice as much value
1
SPEAKER_01
 value per hour.
1
SPEAKER_03
So if you go to bed at 9.30, 9.45 and you're asleep in that window that whole time, that's the optimal time.
1
SPEAKER_01
People will notice this when they tend to get to bed a little bit earlier, they're just like, wow, I slept really great.
1
SPEAKER_01
I see your face, you're like, yeah, well that happens, but it rarely happens.
1
SPEAKER_01
 You know and so that's the kind of money time window, but it's not again.
1
SPEAKER_01
It's not about being perfect if this doesn't fit your lifestyle Stack the other conditions do the other things you know because the timing does matter because your body's wired up to work with nature yeah, you know and only recently can we basically manufacture a second daytime and
1
SPEAKER_01
 And our systems, our genes are expecting a night cycle for us to get cozy, to get sleep, but we can do the laptop lap dance all night long today, watch YouTube videos and Netflix and be on our social media, but our genes are not different from our ancestors even 100 years ago, let alone thousands.
1
SPEAKER_03
 In this section, neuroscientist Dr. Lisa Moscone shares the different foods you should avoid and the foods you should eat in order to optimize your brain health.
1
SPEAKER_03
 You know, the more you've studied brain foods and the functionality of optimizing your brain and, you know, living longer and having the function of your brain, what would you shy away from?
1
SPEAKER_03
What would you say?
1
SPEAKER_03
You know what?
1
SPEAKER_03
That's probably the worst thing for your brain to have functionality and to function longer and live longer with your brain health.
1
SPEAKER_03
What are the main foods you would absolutely never touch?
1
SPEAKER_03
You never give your family or your kids because you just feel like it's very harmful.
1
SPEAKER_00
 processed foods and any processed food.
1
SPEAKER_00
And no, we don't eat.
1
SPEAKER_00
I don't eat processed foods.
1
SPEAKER_00
I really try to stick to whole foods.
1
SPEAKER_03
Does that include like, that's a cookie, pastries.
1
SPEAKER_00
I was just thinking, oh my goodness, this is maybe not true.
1
SPEAKER_00
I do eat crackers occasionally, but we really, I really don't eat a lot of processed foods and they're mostly minimally processed.
1
SPEAKER_00
 My daughter really loves these peanut butter covered banana bites, so I buy those.
1
SPEAKER_00
But I wouldn't call it processed food.
1
SPEAKER_00
I mean, it's not fresh from the plant, but it's certainly not burgers or hot dogs or popcorn.
1
SPEAKER_00
It's just frozen pizza.
1
SPEAKER_00
I don't eat that.
1
SPEAKER_03
What does processed foods do to brain health?
1
SPEAKER_00
 There is a lot of research showing that the standard American diet or the SAD diet is really, really bad news for your brain.
1
SPEAKER_00
And we have seen this many times using brain scans.
1
SPEAKER_00
We published this time and time again then.
1
SPEAKER_00
This may sound biased, but we were using a Mediterranean style pattern as an example of a healthy diet, which is what scientists would tell you.
1
SPEAKER_00
 Most scientists really endorse a Mediterranean-style diet as a brain-healthy diet.
1
SPEAKER_00
We were comparing the brain scans of people on the Mediterranean diet to those of people of the same exact age, educational level, on a Western diet or on a standard American diet.
1
SPEAKER_00
You could see the difference just by looking at the brains.
1
SPEAKER_03
 What do the brains look like on the Mediterranean diet versus the sad American processed diet?
1
SPEAKER_03
Is it just like it's lit up more?
1
SPEAKER_03
It's more rich looking?
1
SPEAKER_03
What is the difference?
1
SPEAKER_00
The difference is that the brains of people on the Western diet look older.
1
SPEAKER_00
 Just picture that in your mind if you can, and the brain of a 50-year-old person on a Mediterranean-style diet looks very full.
1
SPEAKER_00
The brain is composed of three different parts, but mostly just two parts.
1
SPEAKER_00
There's brain and then there's fluid inside your head.
1
SPEAKER_00
You want to have as much brain as you can and as little fluid as you can.
1
SPEAKER_00
I mean, you want to have some fluid because it's protective, but not too much.
1
SPEAKER_00
 If you have more fluid and less brain, it means your brain is shrinking, like you're losing neuron and fluid is taking over the space.
1
SPEAKER_00
If you compare the brain scans, you can tell that people on Western diets show brain shrinkage already in midlife, and that continues over time.
1
SPEAKER_00
And worse than that, and we have published this, the Western diet is associated with the emergence of Alzheimer's plaques already in midlife.
1
SPEAKER_00
 So people on Mediterranean diets have basically zero plaques, at least in our hands.
1
SPEAKER_00
What do you mean by plaques?
1
SPEAKER_03
What does that mean?
1
SPEAKER_00
Alzheimer's plaques.
1
SPEAKER_00
So Alzheimer's disease, which is the most common form of dementia in the population, is characterized by presence of these plaques.
1
SPEAKER_03
 plaque on your teeth, there'll be plaque in your brain.
1
SPEAKER_00
They're like lesions.
1
SPEAKER_00
Yeah, they're lesions inside the brain that are considered the hallmark or the signature of Alzheimer's diseases.
1
SPEAKER_00
For a really, really long time, scientists, everybody thought that Alzheimer's was a disease of old age.
1
SPEAKER_00
And that's because the symptoms become evident when people are in their 70s.
1
SPEAKER_03
But now people are getting them in their 50s, the plaque buildup.
1
SPEAKER_00
 That's right.
1
SPEAKER_00
So Alzheimer's disease starts with negative changes in the brain decades prior to anyone forgetting keys or forgetting names.
1
SPEAKER_00
That happens in midlife.
1
SPEAKER_00
And the very first signs that we can detect using brain scans are these plaques, these lesions that you can see building up inside your brain.
1
SPEAKER_00
And there's a very clear difference in the timeline
1
SPEAKER_00
 for people in Western diet who developed the plaques earlier than people who follow healthier diets.
1
SPEAKER_00
So that's a big flag.
1
SPEAKER_03
If you notice someone's brain scan is shrinking their brain, they're building some of these early stage plaques around their brain.
1
SPEAKER_03
They've got more fluid, less brain matter.
1
SPEAKER_03
Is there a way to reverse that so your brain can actually grow and expand and become healthier and reverse Alzheimer's plaque?
1
SPEAKER_03
Is that possible?
1
SPEAKER_00
 So well, that's the hope with the vaccinations that we're working on.
1
SPEAKER_00
So scientists have been working on developing vaccines for Alzheimer's disease for a really, really long time.
1
SPEAKER_00
The idea is that if you remove the plaques, your brain will stop deteriorating.
1
SPEAKER_00
But so far, all the clinical trials failed, which is- And removing the plaques.
1
SPEAKER_00
 No, they've removed the plaques, but they do not reverse dementia or cognitive impairment or the atrophy.
1
SPEAKER_00
So that's disappointing in so many ways, I can't even begin to tell you.
1
SPEAKER_00
But that's another reason why the entire scientific community is now moving towards prevention.
1
SPEAKER_00
 People say we're starting too late.
1
SPEAKER_00
We should start treating this when people are younger.
1
SPEAKER_03
It's preventative.
1
SPEAKER_03
We want people not to get those plaques.
1
SPEAKER_00
 I think that would be ideal.
1
SPEAKER_03
So when you get, when you start to build up these plaques, what I'm hearing you say is you can remove the plaque potentially, but you still cannot reverse dementia or Alzheimer's.
1
SPEAKER_03
Are you able to reverse Alzheimer's in some way?
1
SPEAKER_03
Is that possible?
1
SPEAKER_00
Depends on what you mean by reversing Alzheimer's.
1
SPEAKER_00
So there's Alzheimer's disease, which is the actual
1
SPEAKER_00
 pathology, the lesions and plaques and tangles and a bunch of other things.
1
SPEAKER_00
And then there's dementia, which is clinical syndrome with the symptoms.
1
SPEAKER_00
We can reverse Alzheimer's by removing the plaques.
1
SPEAKER_00
But the problem is that the symptoms don't go away.
1
SPEAKER_03
Really?
1
SPEAKER_03
So we were unable to reverse the symptoms of dementia currently.
1
SPEAKER_03
Is that right?
1
SPEAKER_03
No one's had dementia and then reversed it.
1
SPEAKER_00
Not in clinical trials.
1
SPEAKER_03
 Is there a way to slow this process down so it doesn't get worse?
1
SPEAKER_03
And it's kind of like a manageable symptoms where it's like, okay, I'm, you know, I'm forgetting or I'm losing memory, but it's not worse and worse and worse every day.
1
SPEAKER_03
Have we seen that?
1
SPEAKER_00
 Yeah, so there are some medicines that we have.
1
SPEAKER_00
There are Alzheimer's drugs that slow down progression, like Donepezil or Aricept, like the most common.
1
SPEAKER_00
Well, we only have four medications approved for Alzheimer's disease.
1
SPEAKER_03
Where is Alzheimer's the most prevalent in the world?
1
SPEAKER_00
The United States are quite on top.
1
SPEAKER_00
And then there are other countries as well in Europe, some places in Asia, I think.
1
SPEAKER_00
 industrialized countries in general experience higher rates of dementia.
1
SPEAKER_00
And one thing that I would like to point out that is against my work
1
SPEAKER_00
 So the Alzheimer's disease affects women more than men, or affects more women than men, to say more correctly.
1
SPEAKER_03
Why is that?
1
SPEAKER_00
One thing that people don't realize is that almost two thirds of all Alzheimer's patients are women.
1
SPEAKER_00
So for every man suffering from Alzheimer's, there are two women.
1
SPEAKER_00
And that's one of the reasons that I started looking into Alzheimer's disease is that I have a family history of Alzheimer's disease that really affects the women.
1
SPEAKER_00
 in my family.
1
SPEAKER_00
So if you can't believe it, my grandmother was one of four siblings, three sisters and one brother.
1
SPEAKER_00
 all three sisters developed Alzheimer's disease and died of it.
1
SPEAKER_00
Whereas the brother was spared.
1
SPEAKER_00
So for me, that was terrifying for my mom as well.
1
SPEAKER_00
And I started asking questions.
1
SPEAKER_00
I was like, why does it matter?
1
SPEAKER_00
Is it just my family?
1
SPEAKER_00
Number one, my screw.
1
SPEAKER_03
Is it a gene that your parents have that then you're going to have one of what?
1
SPEAKER_03
Because I think that's a fear for a lot of people like my grandfather had and my dad's going to, you know,
1
SPEAKER_00
 Yes, for a really long time, most people understood Alzheimer's disease as some kind of inevitable consequence of aging.
1
SPEAKER_00
 or bad genes in your DNA.
1
SPEAKER_00
But we now understand that no more than 2% of all Alzheimer's cases are genetically inherited.
1
SPEAKER_03
2% at most have genetic... So you could have five people in your family have it, and you still have a 2% chance of getting it from them, the gene, is that right?
1
SPEAKER_00
Well, this is in the whole population.
1
SPEAKER_00
I think if five people in your family have Alzheimer's disease, you want to get tested for genetic division.
1
SPEAKER_03
 Is it because of the diets they've been eating?
1
SPEAKER_03
That's the reason why they're getting it?
1
SPEAKER_03
Or is it because they're going to get it no matter what?
1
SPEAKER_00
So for 2% of the population is genetic, is genetically determined for 98% of the population is multifactorial.
1
SPEAKER_00
So there are a number of factors that really matter, including your genetic background, not in a causative way, but more there are genes that give you blue eyes and genes that give you brown eyes.
1
SPEAKER_00
And there are some genes that negatively impact brain health.
1
SPEAKER_00
 and genes that are protective.
1
SPEAKER_00
So it's a combination of things.
1
SPEAKER_00
But then medical history is supremely important.
1
SPEAKER_00
Lifestyle is huge.
1
SPEAKER_00
And environment, they really all matter.
1
SPEAKER_00
And what we have found is that hormonal aging, your hormones, are also incredibly important, especially for women.
1
SPEAKER_00
So it's what I was telling you.
1
SPEAKER_00
So for a really long time, people would say to me, women live longer than men.
1
SPEAKER_00
And Alzheimer's disease is a disease of old age.
1
SPEAKER_00
 So obviously, more women than men have Alzheimer's disease.
1
SPEAKER_00
But what we have shown is that, yes, women live a little bit longer than men, four and a half years on average.
1
SPEAKER_03
Four and a half years.
1
SPEAKER_00
But we tend to develop Alzheimer's disease at a younger age than men.
1
SPEAKER_00
Why is that?
1
SPEAKER_03
Because you think that's poor.
1
SPEAKER_00
It's menopause.
1
SPEAKER_00
Well, it's one of the reasons, at least the reasons that we are looking into much all the time at this point.
1
SPEAKER_00
 is menopause.
1
SPEAKER_00
And it's literally that during menopause, we lose the superpowers of estrogen and the brain goes through quite a transition.
1
SPEAKER_00
You can see how brain energy levels literally change in women's brains, connectivity changes, the white matter volume changes, blood flow changes, everything kind of changes.
1
SPEAKER_00
And for some women,
1
SPEAKER_00
 It's just, it's just a phase.
1
SPEAKER_00
It's just a transition.
1
SPEAKER_00
The brain adjusts.
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SPEAKER_00
It is a new baseline is a new normal.
1
SPEAKER_00
We move on.
1
SPEAKER_03
It's a, how long does that transition take?
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SPEAKER_03
Is it months?
1
SPEAKER_03
Is it years?
1
SPEAKER_00
It's years.
1
SPEAKER_00
It's years.
1
SPEAKER_03
So you might feel this brain fogginess for a couple of years and then it should balance out.
1
SPEAKER_00
Yes.
1
SPEAKER_00
For some, for some women, however, the symptoms of menopause don't go away.
1
SPEAKER_00
 it may turn into something more serious, including a higher risk of Alzheimer's disease.
1
SPEAKER_00
So basically, we start developing these Alzheimer's plaques, not all women, this is not universal.
1
SPEAKER_00
 But some women with a predisposition to Alzheimer's disease start developing these red flags for Alzheimer's disease in their 40s and 50s.
1
SPEAKER_00
So much earlier than we have thought before.
1
SPEAKER_00
And then of course, think about it.
1
SPEAKER_00
So you're going through menopause and your brain is changing and it really needs support and you're eating poorly, you're not exercising, you're not sleeping, you have a ton of stress.
1
SPEAKER_00
Those factors all really work together against you in a way.
1
SPEAKER_00
 So I think it's really important for men and for women.
1
SPEAKER_00
I would say women really need to start thinking about that in midlife, that our brain is like a muscle.
1
SPEAKER_00
There are things that we can do to make it stronger and more resilient.
1
SPEAKER_00
We can exercise it properly.
1
SPEAKER_00
We can feed it properly.
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SPEAKER_00
We can take care of it properly.
1
SPEAKER_00
And your brain will perform so much better for you at any age.
1
SPEAKER_00
And men and women need to do slightly different things.
1
SPEAKER_00
Not so slightly.
1
SPEAKER_00
 So, for example, for some women, we have a lot of patients who come to us, they learn so much more about their brains and their risk factors, and then some women will start taking hormones, hormonal replacement therapy.
1
SPEAKER_00
Is that good or bad?
1
SPEAKER_00
It's really case by case.
1
SPEAKER_00
Some women swear by it, some women swear at it.
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SPEAKER_00
 They really hate it.
1
SPEAKER_00
It does not work.
1
SPEAKER_00
It doesn't help at all.
1
SPEAKER_00
For some women, it's a godsend.
1
SPEAKER_00
And I think it's really important to have a conversation with a doctor, not just your menopause specialist, but I think also brain doctor.
1
SPEAKER_00
And we're not there yet.
1
SPEAKER_00
We're not there yet.
1
SPEAKER_00
I now work at the intersection between
1
SPEAKER_00
 neurology, neuroscience, and women's health, which is a very unusual space, a very interesting space, but it's also a very challenging space.
1
SPEAKER_00
And I think my hope for the future is that we'll start looking at women as organisms, as a person,
1
SPEAKER_00
 Right.
1
SPEAKER_00
Not like you go to the endocrinologist to look at your thyroid, you know, you go to the OBGYN to look at your ovaries.
1
SPEAKER_00
Then you have to go to a brain person to look at your brain.
1
SPEAKER_00
I believe in integrative medicine.
1
SPEAKER_00
I think that we're moving in that direction.
1
SPEAKER_03
It's all connected.
1
SPEAKER_03
It's yeah.
1
SPEAKER_03
Yeah.
1
SPEAKER_03
Might be a problem here, but it's affecting something else.
1
SPEAKER_03
You know, it's all it's all connected.
1
SPEAKER_03
Yeah.
1
SPEAKER_00
 Yes, so I think that is really, really important.
1
SPEAKER_00
But however, hormonal replacement therapy really doesn't work for all women and there is no recommendation to use it for Alzheimer's prevention.
1
SPEAKER_00
Yet, we're working on it.
1
SPEAKER_00
We're hoping that we'll find a good way to help integrate these therapies in a safe way.
1
SPEAKER_00
 But I would say that, you know, the point of hormonal replacement therapy is that you want to give women the estrogens that the body is no longer making.
1
SPEAKER_00
But where are these estrogens coming from?
1
SPEAKER_00
Because plants make estrogens.
1
SPEAKER_00
So estrogen is the most ancient of hormones.
1
SPEAKER_00
 And that means that it can go across species.
1
SPEAKER_00
So plants make estrogens, animals make estrogens, women make estrogens.
1
SPEAKER_00
And estrogens from a plant, phytoestrogens, enter a woman's body.
1
SPEAKER_00
And if you consume these plant-based foods often enough, that's effectively a very gentle hormonal replacement therapy over time.
1
SPEAKER_00
 which is one of the reasons that people think that a Mediterranean-style diet that is more plant-centered is beneficial for women's health, because women on this kind of diet have a much lower risk of a number of things, from cardiovascular disease and stroke, to depression, to Alzheimer's disease, dementia, and also they have fewer heart flashes and they don't suffer from menopause the way that so many American women do.
1
SPEAKER_03
 Now, I've heard from different scientists and nutritionists about meat being a complete protein and having like these nutrient dense within the meat.
1
SPEAKER_03
But I'm hearing you say that plant based is has just as many nutrients and proteins and antioxidants and all these other things.
1
SPEAKER_03
What are the.
1
SPEAKER_03
 benefits or the cons against eating quality meat, let's say, for brain function and brain health.
1
SPEAKER_03
Are there things we should look out for if we do have a lot of meat or some meat in our diet?
1
SPEAKER_00
It's a really interesting point.
1
SPEAKER_00
I think so many people right now
1
SPEAKER_00
 eating a lot of meat.
1
SPEAKER_00
There are a lot of diets out there that really support and encourage eating good quality meat, but quite a lot of meat.
1
SPEAKER_00
The research points to plant-based diets as being healthier overall and more protective.
1
SPEAKER_00
I would say
1
SPEAKER_00
 Yes, for the brain, but I think also in general.
1
SPEAKER_00
There aren't that many dietary recommendations that include a lot of meat.
1
SPEAKER_00
I think every person is different, but to your point, there's no need to eat meat to obtain complete protein.
1
SPEAKER_00
It's an easy way.
1
SPEAKER_00
It's definitely convenient for you if you're not an animal.
1
SPEAKER_00
It's a good way to obtain complete protein just in one small amount of
1
SPEAKER_00
 in a small portion of food to obtain the same amount of protein from plant-based foods, you need to eat more of those.
1
SPEAKER_00
But there are some plant-based foods that are actually quite rich in protein, which are interesting, like hemp seeds, complete protein.
1
SPEAKER_00
Tempeh, complete protein.
1
SPEAKER_00
Nutritional yeast, complete protein.
1
SPEAKER_00
And those are good sources of vitamin B12.
1
SPEAKER_00
 So I think fish is a good source of complete protein that's actually being linked time and time again with a lower risk of dementia by almost 70%.
1
SPEAKER_03
If you could only eat five foods every single day for the rest of your life to optimize brain health, brain functionality, longevity, support memory, all those things, what would those five foods be on a daily basis?
1
SPEAKER_00
 I would say, well, you don't like berries, but I would definitely go for berries because they're rich in fiber, they're low in sugars, and they provide really an enormous amount of antioxidants for a small serving size.
1
SPEAKER_00
And there's evidence that consuming two to three servings of berries per week
1
SPEAKER_00
 really slows down cognitive decline in both men and women, and especially in women.
1
SPEAKER_00
So you might want to try that.
1
SPEAKER_03
Man, I got to start.
1
SPEAKER_03
Which berries?
1
SPEAKER_00
Blackberries actually have more antioxidants than even blueberries.
1
SPEAKER_00
That's an interesting type of berry.
1
SPEAKER_00
They're not as easy to find as blueberries, but you can get them frozen and they're still quite intense.
1
SPEAKER_03
 If it's a modified blackberry where it's frozen, it's put in a smoothie and blended, it's in liquid form, does that all still matter or do you need it?
1
SPEAKER_00
No.
1
SPEAKER_00
Cooking.
1
SPEAKER_00
So cooking destroys vitamin C. Vitamin C, all the antioxidants are really easily damaged by heat.
1
SPEAKER_00
 So, freezing shouldn't reduce the antioxidant capacity by too much.
1
SPEAKER_00
Obviously, you don't want them to be frozen for 10 years.
1
SPEAKER_03
So, we got blackberries, blueberries.
1
SPEAKER_00
Blackberries are great.
1
SPEAKER_00
Goji berries, they're one of the most concentrated sources of vitamins.
1
SPEAKER_00
 There's a kind of plum that I haven't been able to find.
1
SPEAKER_00
It's called Kakadu plum, which seems to be the most powerful concentrated source of vitamin C on the planet.
1
SPEAKER_00
I know they have been in Australia and Pacific Islands.
1
SPEAKER_00
I've never seen it here, but I would like to try it.
1
SPEAKER_03
Okay, so we got berries number one.
1
SPEAKER_03
What would be the second?
1
SPEAKER_00
 Malberries are really good.
1
SPEAKER_00
By the way, berries.
1
SPEAKER_00
Sorry, I'm stupid.
1
SPEAKER_03
I actually had mulberry tree in my backyard in Ohio growing up and I would eat some mulberries every now and then.
1
SPEAKER_03
So, maybe I'll get back into mulberries.
1
SPEAKER_03
Dried mulberries work too.
1
SPEAKER_00
Yeah, they're very good.
1
SPEAKER_00
They're very tasty.
1
SPEAKER_03
You still have the nutrients when they're dried.
1
SPEAKER_00
Yes, a little bit less than the fresh ones, but they're sweeter and they're dry.
1
SPEAKER_03
Those are high in antioxidants?
1
SPEAKER_00
 Yeah, they're high in antioxidants.
1
SPEAKER_03
Okay, great.
1
SPEAKER_03
Awesome.
1
SPEAKER_03
Okay, so we got berries is what you get the berries.
1
SPEAKER_00
And I would go for dark leafy greens.
1
SPEAKER_00
Okay, is it really important they contain a ton of phytonutrients to really good, you know, they have antioxidant and inflammatory properties, and a lot of fiber.
1
SPEAKER_00
And fiber is really important for a number of reasons.
1
SPEAKER_00
The most obvious being that it supports gut health, obviously, and 70% of the immune system is in the gut.
1
SPEAKER_00
 So eating fiber also supports immunity, which especially now is a huge concern for everyone.
1
SPEAKER_00
But also fiber has a really important modulatory function on sex hormone binding globulin, which is what regulates flow of hormones inside the body.
1
SPEAKER_00
And so it really helps support hormonal health.
1
SPEAKER_00
 as well.
1
SPEAKER_00
So I would say two reasons to eat fiber and go for your leafy greens.
1
SPEAKER_00
And there's a ton of greens and we don't have to eat kale all the time.
1
SPEAKER_00
There are so many other varieties that are just... Spinach and arugula, all those are... Yeah.
1
SPEAKER_00
All the lettuces, all the different microgreens, there are collard greens if you like them, but also cruciferous vegetables like cauliflower.
1
SPEAKER_00
Now is the season, so cauliflower, broccoli, Brussels sprouts, Romanesco.
1
SPEAKER_00
 They're yummy, I'm sure you eat veggies, right?
1
SPEAKER_03
I eat those.
1
SPEAKER_03
I eat a lot of veggies, yeah.
1
SPEAKER_00
There you go.
1
SPEAKER_00
Okay, so we got the- Those are the first two.
1
SPEAKER_00
Well, I would throw some polyunsaturated fatty acids there, the omega-3s, whether from fish.
1
SPEAKER_00
Do you eat fish?
1
SPEAKER_03
Yeah.
1
SPEAKER_00
Right.
1
SPEAKER_00
So in that case, for those who do eat fish, then the smashed fish.
1
SPEAKER_00
So salmon, mackerel, anchovies, sardines, herring.
1
SPEAKER_00
Smash.
1
SPEAKER_03
Smash fish.
1
SPEAKER_00
Yes.
1
SPEAKER_03
All right.
1
SPEAKER_00
 So, those are really good sources, very concentrated sources of DHA.
1
SPEAKER_03
And if you didn't get that from fish, what would be the substitute you would do plant-based?
1
SPEAKER_00
Well, for me, plant-based.
1
SPEAKER_00
So, omega-3 is from hemp seeds, for sure, flax seeds and flax oil, walnuts, almonds, chia seeds, and also seaweed.
1
SPEAKER_00
I don't know if you like seaweed.
1
SPEAKER_03
I actually love seaweed.
1
SPEAKER_00
I eat those little... I know, it's so good, yeah.
1
SPEAKER_03
That's good for you then, huh?
1
SPEAKER_03
 And in this final section, founder of the True North Health Center, which specializes in medically supervised water-only fasting.
1
SPEAKER_03
Dr. Alan Goldhammer breaks down the different benefits of water fasting and the routines you should follow when fasting.
1
SPEAKER_03
 The pattern you use on a monthly but you do 16 hour water only but then are you doing?
1
SPEAKER_03
One day a month one day a week or for 24 hours 16 hours every day.
1
SPEAKER_02
Yep And eight hours of feeding and then once a year We'll fast a week or two depending on the individual and how they're doing.
1
SPEAKER_02
What will you do a week a year?
1
SPEAKER_02
Assuming at a week that there's no symptoms that show up from fasting then that's the end of it and I hate fasting You cannot play basketball.
1
SPEAKER_02
You have to do anything.
1
SPEAKER_02
It's all it's terrible
1
SPEAKER_02
 So it's not something that we would want to wish on somebody excessively.
1
SPEAKER_02
On the other hand, it can be a very effective way of in both helping sick people recover, but also, I believe, in helping healthy people stay that way.
1
SPEAKER_02
I think that the people that may get ultimately the most benefit from fasting are healthy people that use it preventatively.
1
SPEAKER_02
 that want to stay healthy.
1
SPEAKER_02
The difference is that in a person that lives a healthy lifestyle, fasting is much less entertaining.
1
SPEAKER_02
It's a much less dynamic process.
1
SPEAKER_02
People don't have a lot of the symptoms that people that are sick getting well have.
1
SPEAKER_03
Because what I've heard you say before is that you can't really work out while you're doing a water fast.
1
SPEAKER_03
Even if it's a 24-hour fast, is it okay to move some or do you really need the benefits of rest while you're drinking water?
1
SPEAKER_02
 Well we recommend that people limit their routine fasting to 16 hours because the problem is you get beyond 16 hours and you start depleting glycogen stores, now you're going to force more gluconeogenesis.
1
SPEAKER_02
So I think the goal is in non-supplemented fasting to fast within those reserves, maximize fat loss and rest, recovery, and minimize gluconeogenesis.
1
SPEAKER_02
Now some people do modified fasting where they can be more active because they're getting 600 calories or 700 calories.
1
SPEAKER_02
 And so they have a little bit more flexibility in terms of the amount of activity they might undergo.
1
SPEAKER_02
That's not the approach that we're taking.
1
SPEAKER_02
So in our clinic, these patients are averaged two to three weeks, as much as 40 days.
1
SPEAKER_02
And usually there's a reason.
1
SPEAKER_02
They're either a healthy person trying to stay healthy, but more likely they have high blood pressure, they have diabetes, they have autoimmune disease, they have lymphoma, they want to get well.
1
SPEAKER_02
 They're willing to do anything, even eat well and exercise and go to bed on time.
1
SPEAKER_03
Really radical stuff.
1
SPEAKER_03
Because it's been years or decades of suffering, probably, or pain or some type of stress.
1
SPEAKER_02
What I believe are highly motivated people.
1
SPEAKER_02
And the best motivation, in my experience, is pain, debility, and fear of death.
1
SPEAKER_02
That's it.
1
SPEAKER_02
That's who's willing to do these.
1
SPEAKER_02
You know, they say it's really radical because radical does mean radicus or root or cause.
1
SPEAKER_02
 and we're actually trying to get to the reason why people are getting sick.
1
SPEAKER_02
So we're not talking about the leading causes of death, we're talking about the actual causes of death, the reason people get the heart disease, cancer, the stroke.
1
SPEAKER_02
Not treating it after they've developed it, thinking that somehow that's going to be the whole answer, but actually trying to understand why is it this problem has arisen, and what can they do to undo the consequences of their dietary excess.
1
SPEAKER_03
 When you see people do a two to four week fast, do you physically see transformation from eczema to no eczema or minimal eczema afterwards or autoimmune disease?
1
SPEAKER_03
Do you see it drastically changing?
1
SPEAKER_03
Is it small changes that it's going to take multiple times over a year or years?
1
SPEAKER_03
 What do you typically see when you see someone come in?
1
SPEAKER_02
Well, it varies, you know, from patient to patient.
1
SPEAKER_02
For example, we recently published a paper in the British Medical Journal of a case of a young woman who came in with follicular lymphoma stage, which is a type of lymph cancer.
1
SPEAKER_02
Had large palpable tumors involving her upper and lower.
1
SPEAKER_02
Internally?
1
SPEAKER_02
Externally.
1
SPEAKER_02
Oh, you could even feel them externally.
1
SPEAKER_02
They were large enough.
1
SPEAKER_02
Those are in the lymph glands.
1
SPEAKER_02
So when they're very large, you can feel them.
1
SPEAKER_02
You can also see them on CAT scans.
1
SPEAKER_02
She had excisional biopsy.
1
SPEAKER_02
It was well documented.
1
SPEAKER_02
Oh, wow.
1
SPEAKER_02
So we ended up fasting her for 21 days.
1
SPEAKER_02
 And by three weeks of fasting, you couldn't feel the tumors anymore.
1
SPEAKER_02
Ten days of recovery, back to her oncologist for CT scans.
1
SPEAKER_02
Make a long story short, this woman was able to completely resolve her stage 3 follicular lymphoma.
1
SPEAKER_02
At a year, we had a whole body CT.
1
SPEAKER_02
We were able to show that she's completely free of cancer.
1
SPEAKER_02
We have a three-year follow-up.
1
SPEAKER_02
 And the case report and the follow-up are published in the British Medical Journal Case Reports.
1
SPEAKER_02
You can go onto our website and take a look there.
1
SPEAKER_02
It's exquisitely, carefully detailed.
1
SPEAKER_02
Since then, including at our clinic right now, we have other patients with follicular lymphoma, including one gentleman right now who's stage four follicular lymphoma, who's had preliminarily good results.
1
SPEAKER_02
He's on his second fast now.
1
SPEAKER_02
We did a previous fast last year.
1
SPEAKER_02
We've gotten significant improvement.
1
SPEAKER_02
We're now doing another fast.
1
SPEAKER_02
Only this fast is going to be 40 days.
1
SPEAKER_02
 And we're hoping that we can get the same kind of clearing resolution and long-term stability.
1
SPEAKER_02
Once we've published enough case reports in the form of a cohort, we'll be able to then hopefully justify a clinical trial.
1
SPEAKER_02
We believe we're gonna do real well with this particular type of cancer because our clinical observation is that it consistently is responding.
1
SPEAKER_02
Now, it may not be the same thing when you talk about a solid organ tumor, a lung cancer, a different type of cancer may respond completely different.
1
SPEAKER_02
Brain cancer, things like that, yeah.
1
SPEAKER_02
Especially brain cancer.