#2170 - Max Lugavere
02:39:54 Share

The joe rogan experience.

So good I know it's cry. Oh, man, just first will honor to be here. Thank you to you in your work and yeah I mean, just national treasures that's very .

nice of you go .

out on a lemon, say IT. But no, i'm super, super excited because i've been working on this documentary for the last ten years of my life and um it's finally out today which super pomp forms called little empty boxes. And we talked about the last mos here and it's a project that means the world to me.

I think it's the most important thing I ever done. It's the first ever dementia prevention documentary about the science of dementia prevention. But IT focuses its a very emotional and personal film for me because IT follows my mom who for many years suffered from a rare form of dementia called lewy body dementia, which is a kin to having both parkinson's disease and alzheimer's disease at the same time.

That's that's what Robin will had yeah yes and it's it's a rare condition. IT affects about one million people, the united states, but it's say it's a dementia and dementia is now a soaring public health problem and there's a lot of controversy in within the field. The last most here we talked about fraud in the um in the research space with regard to the prevAiling hypothesis as to what causes alzheimer's disease, which is the most common form of dementia and actually finally over the past months that paper was finally attracted to took two years but um could you explain .

everybody what the fraud was?

yes. So basically among the dementias alzheimer's disease is the most common form of IT and that affects about six million people in the united states. And since I was first named thousand nine hundred and six by physician alois alzheimer mer, the prevAiling hypothesis as to what causes alzheimer's disease doped. The analogy hypothesis has been that this pack formed by a precursor protein called amyloid beta, accumulates in the brain, and by finding a drug that can potentially remove, extract that that those places from the brain, from the extra solution space around neurons, that we could essentially cure the disease, that that the causal factor in the condition was, this was ultimately this amy loyd beta protein, which forms the black. And trial after .

trial has been .

A A dismal had been a dismal failure. And IT wasn't looking good until in um two thousand and six of paper was published in nature, which for any scientists publishing in mature it's like winning an academy award. And that paper, essentially what that did was IT IT, allegedly identified this very into amali beta that connected the black to the cognitive diffunce.

So the most important clinical feature of alzheimer disease, because for a long time, IT was known that cognitively healthy people accumulate plug in their brains. And that black doesn't seem to corporate with cognitive experiments or anything like that. And so that was very deflated for researchers in the field until this two thousand six paper came out.

And what I did was a renewed faith in this, in this hypothesis, which was always a hypothesis, and continued to send billions in millions of dollars worth of funding down this path. And what turned out to be the case just two years ago was that that paper was essentially fragile. Ent and IT represented about sixteen years worth of wasted time, wasted money, which was hugely deflated for not just the research community, but also for any patient whose ever suffer from alzheimer disease. And you know, the way that the field is now slowly starting to turn, but this is a drum that i've been beating for the past ten years, is that we really need to start talking about these conditions in terms of prevention. And that's what inspired me to set down this path of quitting documentary, little on the boxes.

what was the fraud? Like what? How did they do IT?

So basically the in the paper there were they identify these proteins that they isolated in rat models of the condition, mouse models of the condition, called a ebata star fifty six. Again, amalwin d is analogue, is there at the scene of the crime, so to speak.

So when you have alzheimer's disease, somebody who's died of alzheimer's disease, they what they find inevitably in the brains of canada s who died from alzheimer disease, are two features. They see this aggregation of these places, Emily bea places, and tangled proteins caught. And so IT was a very seductive narrative that this black causes the condition, right? For years.

The problem is they've succeeded at reducing the black in the brains of people with alzheimer's disease, but that hasn't LED to any improvement in the clinically meaningful features of the disease that we that we aspire to improve for software r as well, member disease, right? The cogent, the cognitive function and in tanking with that, we see that ameliorate is produced naturally in all brains. And people who are cognitively healthy have Emily ed in their brains.

There's a degree eve emilie burden that seems to be inevitable as a as um of as a just general phenomenon due to aging. And so IT IT was becoming very clear that employed is not the positive feature here, that there is some other factor or factors at play which lead to connect to generation until two thousand six, in two thousand six would happen. This paper basically found this subtype that, when injected into a mouse, caused profound cap function. And what they did was they illustrated these proteins on what called in what's called western blood analysis, which is very basically a graphical depiction of proteins. And am the pure view process for papers. I mean, that people go in and they crunch the numbers and stuff, but they don't look at like imagery and they don't they don't look with a they don't go through the imagery with a fine tooth comb to make sure that IT hasn't been photoshopped essentially but one sooth who is a scientist of himself um this researcher from vender build a Matthew rag, actually identified that a lot of these images had artifacts that made IT very clear that they were faked. Yeah so full on for ud.

Foul on fraud .

and by the IT IT was it's it's been two years IT took two years for that paper finally to be retracted.

although any consequences towards people to publish their paper.

I mean, it's obviously they have a lot of egg on their face, so to speak. And it's it's it's hugely humiliating. Um but no, I don't think that there .

is there still employed .

there yeah the lead researchers still employ them. They're investigating sylvane lesley who is the university of he is a onesta michigan not michigan um it'll come to me but the primary researcher is being investigated as far as I know.

So the primary researchers are they're connecting to the photoshop and saying this person might have been the one that .

IT was very clear, IT was very clear and that, you know.

that is so dirty, it's so dirty. It's so evil for all the people that are looking for some sort of relief yeah and then you know, you have the scientific paper you publish and you knowingly release these photoshopped images in order to validate your paper.

There's a tone of fraud and god.

yeah, it's so evil. When you think about how many people suffer from this.

so many people.

I think you're giving them this false hope just to boost up your academic career.

Yeah, it's awful of the last time. And by the way, that paper has been subsequently referenced thousands of times in the medical medical literature basically you know negating a ton of research. I mean, like count countless papers that have been since published that have references that paper in two thousand and six, that nature paper that was finally retracted I mean, think about the lost time.

Think about the needless suffering. Yeah and it's my view that dementia, essentially by the time you are diagnosed with dementia, will say alzheimer's disease. You are in late stage alzheimer's disease, whether it's mild, whether you were just diagnosed yesterday, it's it's this is a disease of mid life with symptoms that appear in late life.

And so that's why the field is now slowly, hopefully, I hope, pivoting motown's prevention. And where the money I think needs to go is I into identifying that gordon marker that's associated with the onset of the condition so that clinicians ans can intervene earlier. Because right now, when you catch IT is sort of like pancratium cancer, which incidently my mom passed from in two thousand and eight.

But it's you know pancreatic cancer most of the time it's diagnosed and it's too late. The count the tumors already metasomatic ed. And so this is kind of similar with alzheimer disease.

By the time is diagnosed only, you are already very late in the game. There's widespread nono. A dis function glue cos metabolize of the brain is diminish by fifty percent. So it's again, you you're catching IT in its latest stages ultimately. And that's why I think alzheimer's drug trials have a ninety nine percent ninety nine point six percent fill rate because by the time you catch IT, I think reversing IT is you know impossible. I think IT can be slowed with exercise of that with a with a multi model dietary an lifestyle but um but yeah it's really it's really sad. And so that's why ten years ago, when I saw this developing in my mom and I stumbled upon all this a research, and I began really diving in IT became very clear to me that this is something that that anybody with a brain needs .

to be aware of and talking about. And what what's the factors when IT comes to someone eventually getting alzheimer is IT purely genetic is IT lifestyle is IT diet are their environmental factors and talks and like.

what is IT? Yeah so there are water called risk factors. So the the heritability else ham's disease is very low. It's like two to three percent.

And the variant that is her diti is early onset familiar, but that effects that that makes up a very tiny proportion of overall alzheimer incidents. And similarly with parkinson's disease, the heritability of parkinson disease is very low. I mean, and I definitely want to talk about parkinson disease because there's a lot of really interesting new research in that field.

But by in large, with regard to alzheimer's disease, you have what are called your non modifiable risk factors, which are your age, you can change your age. Your gender you can change your gender in your genes. You can't change your genes, although you can affect how your genes expressed themselves, which is known as epigenetics.

But then you have your modifiable risk factors, which I think is so exciting because these are the the risk factors that you have agency over can control obesity, hypertension, time to diabetes. I mean, these are all nutritionally mediated, obviously, which I love talking about nutrition and nutrition. And so far as I can prevent or reverse obesity, I think that's incredibly empower ing tech to diabetes.

If you have tech to diabetes, your risk for developing alzheimer disease increases between two and four fold. They're actually now um we interviewed my documentary, the researcher who coined the term type three diabetes of have you heard that? Are you family that no concept? No haven't.

So it's looking a lot like alzheimer's disease might in fact be a form of diabetes of the brain, which is a mind blowing way to think about this condition. And in fact, we see that peripheral insulin resistance. So the hallmark of type I tech 2 diabetes is insulin resistance。 And we see that the more insulin resistance a person is, the more difficulty their brains seem to have with regard to creating A T, P, which is the primary energy currency of ourselves.

And the researcher who coin type three diabetes are named as Susanna amounted. She's a Brown university researcher and SHE is in no way in the public sphere. She's, you know, purely a bench researcher.

She's actually in my documentary he was like, incredible to get to interviewer and speak to her. But IT seems that instant resistance causes the brain to suffer in many ways. IT damages the blood vessels ultimately, when you have taxed to abet is of damage as the blood vessels that supply the brain with oxygen, trans energy. But IT also seems to impair, there also seems to be an aspect of instant resistance that reduces the brain's ability to generate energy.

Okay, so when you first started becoming aware, your mother developed this condition, you first starting a aware of IT. What were the first things that you notice that started to get to the question whether or not the conventional applications of drugs and think or on the right path?

Yeah, I mean, now I grew up in new york city, and when my mom first started to show these symptoms.

and how did you notice IT, like with the symptoms showed.

I mean, we would have, I was living in a lay at the time, and so would touch base every other day via phone. And he started to complain to me about brain fog. And there is some aspect of what he was sharing with me that I thought was just a natural part of getting older.

But ultimately, he revealed to me in the rest of my family that he had sought the help of neurologist. And that seemed odd. You know, why would my mom? I hadn't had any prior family incidents of demands, anything like that.

Why would, why was my mom suddenly going to see a neurologist? St and but you know, like I was still in L A. Living my life.

I was in my late twenty years of the time, but IT wasn't until a trip to miami. My family went down to miami to hang out with my dad because my parents had been separated and my mom was in the kitchen. And SHE confessed to the family that sh'd been having memory problems at this point.

So IT had been described as brain fog. But SHE revealed that he had sought the help of a neurologist. And me and, and my brother is, and my dad, we were in total disbelief that my mom was having anything outside of the, could possibly be having anything outside of the realm of ordinary.

And so we were kind of mocking her in a way. And we said, well, if you're really having such, such profound problems, what month is IT? Or I think IT was like White years IT or something like that.

And SHE couldn't recall, SHE couldn't recall what the month was. And SHE started to cry. And at that point, for me, that's when I knew that something was really wrong. I needed to step in because you know when you're sick, IT is a really that's a really scary place to be that could be frustrated, that could be confusing. And when you're in these doctors offices and there .

you know often times .

they don't have the best bedside manner and they run a battery evette ic tests, IT can be incredibly overwhelming. And IT becomes really hard to advocate for yourself. I've learned as somebody with chronic illness, at least of which chronic illness affecting your cognition.

And so I decided at that point, essentially, that I had to pack up my early life. I moved back to york, and I started going, my mom, from doctor's visit to doctor's visit. And again, you know, i'm pretty privileged to group in new york city.

My mom had health insurance resources. We started going you to all of these different cathedrals to western medicine, academic medical insight, and in every instance I experience would have come to call over time, adios, diagnose and audio. S as a physician would, you know, run these tests.

I trade up the dose of a medication that he was already on one physical, actually thought that all of her symptoms were due to depression. right? There is an idea of the historical women today, one in four women over the edge of forty, on an anti depression drug.

You know, so one in four yeah, or did four is Christ yeah? There are not saying there's no use for them those kinds of drugs, but they are very over overprescribed. Um that's not that's not I don't think that's controversial.

And so my mom was given one of these drugs without full informed consent. I don't think I mean, ultimately, we try to get her off of them, which we found out was incredibly difficult to do, tiring of one of these s sr ISIS. Really, really hard actually.

And IT turned out obviously be to be the case that my mom, that these symptoms were not due to depression, they were due to the generation in her brain. And we went from doctors office to doctor's office, ultimately culminating in a trip to the curve on clinic. So just imagine, like we're in new york city, right? We have like multiple hospitals at our disposal.

We had to look a trip to the clever clinic, and I was there that for the first time, my mom was diagnosed to with a narrower to generate condition. So he was prescribed drugs for both alzheimer's disease in parkinson's disease at that time. And that to me, was i'd never i've always been a pretty chill guy, but that was the first time in my life I had I, i've ever had a panic attack, just google in the drugs, you know, like a scared, like any scared kid would do when their mom receives the life changing diagnosis. And and that was the mind for me that I realized that my life had to pave IT, and I I had no choice but to dedicate myself to learning all that I could .

about these conditions. And so you find out about the fraud. And how long into your research did you find out that most of what people understood about the condition was based on this fragile study? Well.

it's not even just the study is the fact that these conditions begin decades before the emergence of symptoms. So you know, again, it's a disease of of midlife. Essentially, they did that.

The altered disease begins twenty to thirty years, if not more, before the the first symptom. And so to me, IT became very clear that we were approaching these conditions in the wrong way. You know, trying to acting in a in a reactionary way to something that had taken decades to manifest, to me just seemed wrong.

And I stumbled upon the work of a neurologist at, while cornell, in your prosperity, arian, who was talking about alzheimer disease as a preventable condition, which is not something that i'd heard prior to coming across his work. And I realized at that time that this was, I considered, ten years ago, a fringe idea. Dementia prevention was like a fringe idea, except for through the lens of this neurologist who was working within the confines of, you know, rigorous, ous, randomized research, and you and checking all the boxes for scientific credibility.

And and so to me, IT became really IT became really clear. This is a topic that I need to help amplify using my skills set as a non medical doctor, as a non academic scientist. And I also learned really early on that is not a genetic condition, that we have genetic risk factors, but that um that we have a say when IT comes to our cognitive destiny, that this is not a natural part of aging.

And you know everything in the body as you get older tends to falter in its functionality. You know like our joints don't work as well and you know there is a degree of forgetfulness that I think is in in a way a natural aspect of getting older, but cogito impairment that's not natural to generation of our of our neurons of you know of, for example, the portion of the brain that that drives movement in the substantial igo, which is curse in parking in seas. That's not Normal.

And so IT began this investigation for me trying to understand, because I was seeing the person who mean the most to me of anybody in life to generate every day in front of my face, getting worse and worse and worse IT in still this, this burning desire in me to understand all that I could and to share to in the hopes that I might prevent IT from happening to others. And am. And yeah I was also very odd because my um my maternal grandmother did not have dementia so was really sad surreal, in fact, that my mom was increasingly requiring around the clock care while her mother, who lived in the same home and was thirty years older, was cognitively totally healthy IT was I was just the oddest thing my my grandmother, my mom's mom was in her nineties and totally cognitive ly healthy, able to have form cogent senses.

And my mom was struggling to express an idea to get out of a bathroom and IT just to me. I was, I was so shocking that I, you know, I was, I was traumatic. I mean, I still have P, T, S, D, I think from from those days.

But IT, it's, yeah, it's motivated me to to do what I can to help and I saw all in in every, you know, by the end of my mom life he was on fourteen different pharmaceuticals. And i'm not anti pharma. Like if if there was a drug that I would have actually helped my mom, I have first the farmers is IT to fill that prescription for her, but the drugs don't work at all and physicians are very quick to you know to write a prescription.

So like add a new drug to the arsenal. They're very um reluctant to deep scrubbed. I I have never seen a prescription deeper describe to my mom.

And by the end of her life he was on fortune different pharmaceuticals. And there's nobody on earth that that understands how all of those different drugs are interacting in in a system that's going growing increasingly well. IT was just .

really sad.

And you know, so I started to investigate these modifiable risk factors, you know, whether it's diet, dietary, diet related, which IT. You know, in my mom's case, IT may have had something to do with her diet over the years. IT might have had nothing to do with her diet over the years, i'll never know.

But also now we're starting to see that air pollution is a major contributor to neuro generation. We're starting to see now that well, as of twenty twenty, IT was acknowledge that exposure to air pollution is actually one of these newly identified more modifiable risk factors for alzheimer disease. So exposure to find particular matter, P M two point five, actually might cause all semmes disease for some patients.

And then most interesting, ly, and this is one of things that I want to talk about with you, which I came across the work of of a neurologist name, doctorate, dorsey, who's over at university of rochester, who's done a lot of work, publishing on the link between environmental toxicity and parkinson's disease. But parkinson disease, now the fastest growing brain disease, and my mom condition actually had more in common with parkinson's disease than I did alzheimer's sh disease. He had a lui body dementia, which is has more in common with parkinson's even though they are both dementia um li body and and alzheimer's. But there is data now linking exposure to certain urb sides and pesticides to parkins's disease dramatically increased risk anywhere between three, two and hf to six fold um increased risk which .

other sides and pesticides .

so there is a pesticide LED paraquat that there is a great article written the guardian by a journal name Carry gillum. And I got to speak on a panel with her recently at at a scientific conference in dc called brain and environment. And paraquat is this compound that it's it's an urban de that's produced in china, but its uses band in china. We imported here.

Yeah, it's crazy.

We use IT here. And exposure, occupation of exposure to this compound is associated with between two and half to three times a risk for the development of parkinson's disease. Related compounds are literally used in mouse models to create parkinson disease. And the company that has that created is has been under investigation for years. And what has now come to light is that they knew about the fact that these chemicals accumulate in the brain, in brain tissue, and they seem to selectively target the region of the brain associated with parkins's disease, the substantial nigra.

Wow.

it's very scary. And you know what .

crops are these used on? Is its specific crops as specific foods to avoid? How do you know if those pesticides or urb sides are being used?

Well, it's it's the the residues in the the exposure that you get from eating them is very low, but we don't know what long term exposure to those low levels is doing to us. My my mother is somebody who never believed in organic produce, right? And organic is not perfect.

And natural compounds, some of them are the most dangerous compounds on earth. So I know, you know, some people listening might say, oh, here we go with the appeal to natural healthy. But it's very clear that occupational exposure is very hazards.

You have to be licensed. You have to use the the stuff very carefully. But IT, some people actually use IT to to to off themselves. I mean, that is a really toxic compound. And we now we we now have data suggesting that IT creates this condition that is selectively targets in and destroyed open mine producing neurons that that the immediate movement and and it's used yet, it's used in in cereal grains, things like that.

Why does a cannabis oil have a profound effect on parkins's patients?

You know, I don't I don't know about canada oil, but I can tell you about nickey. And nicotine is a very interesting compound from the vantage point of parkinson's. M, and I know I need a lot of people you love nicki, obviously, for its its cognitive boosting effects. I'm not going to say that it's it's a healthy compound. I mean, I think that IT has cardiovascular repercussions um and the like, but there seems to be a and and of course, smoking is terrible for you.

but cardiovascular with a delivery method or just across the .

board negated by itself raises heart rate and IT raises blood pressure. You not by much but um presumably uh and its visual constructive as well. So you know there's some evidence suggesting IT IT impedes wound healing. Um I will occasionally use nickey as a as a cognitive enhancer but I also have I have chronic low bc issues. I think that you know for people with dish issues this is just a speculation.

But I think that it's probably not a good idea to chronically use nicotine fy of dic issues which are already your desks in your back are already poorly vascular zed and naked as a visual constructor basso constructor um and smoking you know increases your risk for all hybrid disease. Um i'm not I don't think that there's a uh that we've identified a relationship between pure nickel and well, pretty much anything. The research on pure negative by itself is free space.

Most of the most of the research on on the health effects of negative is confounded by smoking, which is obvious. Ly obviously not good for you. But interestingly, there does seem to be an inverse relationship between nicotine use, even via smoking and parkinson's m so people who smoke cigarettes seem to be protected to some degree against parkinson's, which is very odd.

And they've shown in mouse models that nick team actually, when they use some of these medal on real toxin, some of these poisons like paraquat, right, or another one called M P T P, which is has been used as as a street party drug. But it's actually profoundly neurotoxicity. It's been shown to create chronic parkinson's m with just a cute use.

Negative actually prevents that in those models. So it's been shown to somehow protect the brain from in in in sum regards um against park parkinson's disease. So I wouldn't recommend using nicking unless somebody and this is again a speculation. But my my hypothesis is that if you were if you were exposed occupationally to some of these compounds like paraquat rod noe or um there are there are other compounds that are being directly connected to barkin son's disease too, like track athlete. And I would say maybe negotiis a is a potentially disease modifying .

intervention in those context. So in these when they've studied patients, the was there a smaller a noticeably smaller instance of people who develop parkins into were smokers or was IT nonexistent .

like there they're just i'm not sure that the relative risk um decrease, but it's one of these odd things that seems pretty consistent in the literature that smokers are less likely to develop parkinson's disease. What factor? I'm not sure i'm not sure the factor, but it's significant. It's significant. But but smokers are are more .

likely to develop a whole.

But that's the interesting thing is that, nick, it's thought that nickel protects this one region of the brain. Sorry.

have they looked at people are in taking sixteen in different ways like cigars, h gum, patches, things on the lines.

Not a lot of a lot of the research of the naked as in animal models, unfortunately um but IT is I mean IT does seem to do if you set the vascular effects aside, which might play all in a od generation because the brain relies on its vascular network. The brain is a very hungry organ and vascular dementia, the second most common form of dementia a actually but nicotine does seem to have some really protective effects on the brain. IT seems to reduce information um IT might act in away as an anti accident in the brain. I'm not recommending IT because that there are risks, of course but um but theyve shown that IT seems to be protective in these animal models against against these poisonous that would otherwise cause parkinson ism and it's .

some other cool facts about .

negative actually because I did do a little bit of a deep time recently into IT because because I do notice A A cogito benefit when I I use IT net. You use I just use IT I I use IT like before but .

and what form a lage .

like a little like know lage um and and I don't have dedicated personality so for me i'm not like know it's not something that I feel compel to do everyday but I do IT before like I have to go on like A T V show or do a big podcast or something and and I do see I do definitely see like A A cogent bit like I know it's a stimulant that's that's pretty known. But but yeah sixteen also IT has a very short half life.

So half life is only about two hours. I want to compare that to coffee. Coffee is like eight hours. So it's it's relatively transient in your system. But then I think the more interesting compound is is its primary tablet, which is called code in which it's cotinine half life is twenty hours long and IT seems to also boost cognitive unction mental health in so far animal models can show us that these compounds boost mental health um might even enhance what's called fear extinctions of for people with ptsd in my player all. So it's it's a really interesting compound but you know again it's it's highly addictive and um .

what is copy?

It's nick tines primary metabolite in the body. So when you ingest nickel, nickel in last in the body only about the half lives two hours or last personably about four hours. But IT converts to this compound called called cotinine in the body and the half life of that compound is about twenty hours. So it's in your system for a long time. That compound doesn't have any of the negative side effects of negative IT just seems to do all these .

interesting cool so does all the positives.

Negative IT seems .

to m is not a stimulate short long term effects of that's coding.

bro. Cot, I was to fell down the different company.

Yeah, let's ever fuck you up. It's in coffee. Yeah, cotton. Yeah, how to .

spell C O T I N I N I believe. Yeah, it's super interesting stuff.

And do people take this as a bit?

No, but your body retina will create IT from, I don't know, IT doesn't have the um coating .

to exposure. Ny, the main method, seventy, eighty percent of negative ines convert to cotinine code. Ines often use the bio marker for exposure to tobacco smoke detected in urine. Okay, coating, you can remain the body there, or more, or teen disapearance a few hours.

Yeah, you can google like coaching, fear, extinction, or coating in cognition is why .

people say that cigarettes relaxed them. Yeah.

definitely. I mean, it's an anxious limit.

reduces anxiety. And yeah, see.

I mean, IT does seem to be this. It's like this really interesting compound where IT does all these. You know, IT has all these effects in the body that many of which are short are negative but IT does seem to do some good stuff for the brain which is fascinating you know um so I I think i'm again i'm not promoting IT. If you're able to forge as an adult uh responsible relationship with IT, you know then maybe it's worth experimenting with if you know particularly because of its it's potential to I don't want this to come off as an enormous for negative, but its ability potentially to protect against parkinson ism is very is very interesting.

And so when a person you're saying, so this is something that starts to happen in mid life and then IT really expresses itself in dramatic ways years later, what are other than the environmental factors, what dietary factors contribute, except obviously pesticides and are besides that are unfortunately a part of our food system. Now yeah.

I mean, here's a thing like organic is as I mentioned, it's not a panache. And today on social media, if you even if you in so much as mention organic and that debate organic versus conventional, I mean, there's there's so much controversy. But you know I think the as we've seen right with paraquat in this chinese company that has throwed the data and in fact, they they've assembled internally a swat team to basic to essentially suppress data suggesting harm due to exposure to this to this arbi.

Even it's band.

even though it's band in.

yeah, wow, just so that keeps on IT.

just so they could keeped on IT. But there there was another, there was another article that came out recently in the publication pro publica, written by, I believe her name was sharing, learning another journalist who I connected with this dc event that I was out recently, who is this crazy three um has been hiding the health arms, shouting the health arms, suppressing the health arms due to exposure of these p fs p fast compounds that are forever rever chemicals known and doctorin disruptors .

inbound yeah so there's like .

all this corporate collusion and shouting of the truth. And i'm just like I think in so far as you can reduce your exposures to these kinds of things and and and selectively and if if money is is is scary selectively by certain things organic, I think that makes sense.

Do they have organic bandages? That's a good question.

I don't know, but they recently identify these. Ah yeah.

I read the study about the band ade thing and I was like, cheese cries, is anything save? It's not fucked. Plan ades.

We've all got microplate tics in our balls these days. Microplate tics s in our f romas, right, like they found in in our arteries that the presence of microplate tics was associated with two, three, two to three fold increased risk of cardiovascular death.

So here is partner with environmental health news and consumer watchdog, set forty bandages of different brand U. S. Environmental protection agcy sartiges ed lab. The lab found that sixty five percent of the bandages campaign contain detectable levels of synthetic forever chemicals.

Or pfa.

Ya wow yeah and look the .

that is so .

crazy because it's an open wound. It's like literally main lining right into your bloodstream.

It's nuts. And you talk about this stuff to down social media and you're accused of fear mongering of being alarmist.

You're not it's yeah. What is that though? Is that tools from pharmacology companies? I mean, that's something that I guarantee you corporations use if if nations use IT and we know they do and we know we do, we know that there's troll farms and rush. We know this is a real thing. Why woun corporation to said to especially if they could farm that off and be removed from IT as far as like being able to trace back the paperwork, I mean.

we see IT all that. I mean, even within our own, within our own government, the U. S, D, A, the the dietary guidelines for americans and ninety five percent of people on the committee have had have or have had conflicts of interest with the pharmaceutical industry and the food industry.

Yeah at least fifty percent that i'm aware of today. You know working on the twenty, twenty, twenty five issue we see all the time, there's been a number of great journalism done by done in the washington post um exposing how the food industry pays attention to promote you certain a certain ideology around food. All foods are cool.

You you just have to eat less and move more. All foods fit. There are no good or bad foods which yeah, aria, it's Larry.

it's crazy yeah. They mean these companies, they they pay these people that are body positive influences as well, you know. So there they are basically paying people that are ill because of eating these things to tell the people so can eat these things and then IT somehow.

Another for bic, what is fat phobic or whatever IT is to not encourage body positivity. And it's stupid. It's just stupid. It's stupid for the people that are getting IT. It's stupid for the people that are promoting IT. It's stupid for a culture to be inundated with this nonsense and misinformation where we have to sort through IT and try to do deeper research and do, you know, consult people who actually understand what's going on.

It's so dishart's dining that we live in this world is so compromised by money that information about key things like your own health is so distorted that it's hard like, you know, you talk to people and so many people have like a basic misunderstanding of what is good and not good for you. All of IT is because of this kind of thing that is just so prevalent and is so confusing. And you're getting expert advice from people, which is one of the wireless ones for me when you .

looked at thank you.

the company system, that film.

cheers sir.

Cheers him. One of things is crazy to me that we get expert advice from people that are clearly sick. How many times if you are nutrition or dietary advice from someone who is obese, you know your fat, you have no muscle, your body looks like it's just in decay, and hear the person giving .

advice yeah I mean, most of the social media personas that i've observed that report to be experts or that you know that that seem to have I don't know whether it's credential ism, a degree of authority, I mean, I won't send a loved one two.

You know it's just gas lighting on on a mass scale because you know your average person today comes across this ideology that all foods are fine, it's told good and they try to reduce their consumption of the crap they're already eating and they end up fAiling at that because it's really hard to moderate your consumption of these foods, which have been engineered to be consumed quickly and regularly. And then they feel as though they they they feel moral failure and and then that just creates a vicious cycle of of yoo dating. We're not being honest about the way that these foods impact behavior.

And today, sixty percent of calories at your average person consumes comes from ultra process foods, which are foods that are highly calorie dense. They are neutral, poor, they are minimum associating, their uber delicious. I mean, push your brain to a bliss point beyond which self controls is similarly impossible.

And by the way, it's these ultra processed foods that are a major route of injustice for these kinds of chemicals that we're talking about. These industrial chemicals, forever chemicals, ultra profess foods are, know if you want more sales in your body, consume more ultra fessed foods. There was a study that recently was published.

I found that for every ten percent increment ment in ultra cess food consumption, pregnant women were injured, about fourteen percent higher levels of of these ballots. right? I mean, you had you did such an amazing episode with shana swan a couple years ago talking about the fact that our exposure to these chemicals are reducing the ano general distance and boys, right, which is a which is A A very easy one on about, if easy, the right time.

But it's a very it's a very simple uh, proxy to use to identify how these compounds might be affecting us, right? But that's only what you can observe like how are these chemicals affecting in other ways, right? You know and um and so it's crazy in and these are the kinds of these are all the kinds foods that we're just eating and mass day and day out and sixty percent is the average children consume about seventy percent ultra processed foods today.

On average black americans unfortunately consume eighty percent ultra proceed foods. And there's obviously this is not all choice. There are systemic issues. Many people today still live in food deserts accessibilities as an issue costs. And I know all that, but the messaging that we're getting from our most trusted sources is essentially that everything's fine, just eat less.

move more yeah and it's so difficult for the average american to access information from people that they can trust or to figure out who to trust. You know, you get experts to tell you, oh, you don't need to take supplements, you just seen the well bounds die. And you go, oh, vitamin bullshit. And you have people expressing that. How could someone say that when there is so much data on the african y available and the benefit of vitamin supplementation.

of course, invitations, I mean, we we need vitamins, supplements, ments can be really helpful. And I get that is a lot like who you know, who to trust on social media. I think a really good heroic is, you know, somebody actually was giving a talk recently in somebody somebody uh um highlighted that a one good indicator of somebody who is. Is likely trustworthy, is somebody who is willing to present the opposing viewpoint and not straw and the opposing viewpoint, but actually still man the opposing viewpoint, like to actually make clear with the opposing viewpoint and then to refute that .

viewpoints we connected .

to the exactly so I I try to do that I try to you know share where i've changed my mind in the past or where i've evolved my viewpoint. Um I tried to be clear about the things that I don't know I don't know know i'm also not trying to be one of these people on social media that reports to know everything to have the magic routine or protocol you know for for every for everything you know as like some kind of all knowing um orbital of of health information because I feel like there are still so many unknowns and I could easily when they develop what IT is that my mom developed I hope I don't. I had A A health scare in twenty twenty two that you know just prove to me that you know there is a lot of like luck that goes into this into this equation as well. My backwards don't have to fix that like you know what .

have you been doing for you back?

Um well I try give .

bulling desks.

Would you have man I have like mild or try progressed, but it's like destination between l five and us. And then um sounds like basically the hydrated disc and which I got from the squat improperly ten years ago and my bags like never been the same sense. Um have you .

ever used reverse hyper? No you don't know about that. No um IT was A A piece of machinery that was designed by um west barbell w Roberts. Cement is cement are luis Simons from one side barbell developed this machine that strengthened the back and actively decompresses the back.

And what IT is is your body weight with your chest down sits on this bench and underneath that you hook your legs to this thing that's like a leg girl and you lift up which strengthened your back and on the d so when IT brings IT down, it's actively pulling your back um and it's phenomenal wo it's really good it's really good to decompressing your bag is really good. It's strengthening all the muscles around your back. Keep you back table this is the machine right here.

We have yeah we have the rock version of IT out there in the studio. I could show you after we're done here, but I love IT. It's phenomenal and it's it's great for developing leg strength and ham strength strength and glue strength.

But really, I use IT for lower back for dee compressions. Show a video, jami, if you would, so you we could see how work. This is li.

Um he was on the podcast back in the day. He was an amazing guy and very innovative. So he was a power lifter and develops some back problems themselves.

But you see how on the dow swing it's actually pulling your back. And you can feel IT pulling your back so you can feel IT like separate everything. You feel like little things pop in there.

And IT IT provides relief. And for him, they were telling that he had to get his disfuction because he had too much oppression. He said, what? What about decompression? And they were reluctant to consider that. And so he's a genius of the fitness genius. And so he designed a machine that would actively decompress the spine while strengthening the muscles around IT.

That sounds awesome.

yeah. Have you done any decompression stuff?

I had bought this thing that you like, hang upside down on IT that 啊 you know I mean this was like A A couple years ago um I don't know if he helped， but you know what actually has helped me a lot I took up during a pandemic boxing really yeah okay.

So what's going on is strengthening your lower back, which is helping that yeah yeah you need to strengthening for sure. This is Better.

Um another thing when you're talking about the hanging, you talking about the teater, right which Peter i'd like that that unit but Peter makes what I think is a far Better unit, which is the decks wo and so we have that outside too and what that does is instead of hanging from your ankle, so your legs tense up and your legs resist the weight of your body, instead of that, everything hinges down from your hips and you will like an immediately feel. When you get down there, you're back popping, indeed, compressing. I use that everyday called the dex D E X two.

And uh, you know, you spite of amazon, it's not expensive. You also could do back extension exercise on IT is very visual machine. But man, for decompressing, the back, i've never found anything .

Better change my .

and I also use those kinds of things with weight. So what i'll do is I hold two twenty pound dumbbell in my hands and i'll do back extensions. So i'm developing strike around all those lower back issues. And I ve had a lot of back issues from this to generation, from gg to twenty years of wrestling with men and get your next strangled and is so IT there's a lot of stuff to tear back is not good and .

you you never have surgery, right?

Know everyone that I know has had problems. I do not know anyone that has had back surgery. It's like that's the best thing I ever did. Everyone like Daniel correa, usc champion, he's like, I was never the same once they cut my back, but I was never the same. There's ways to also deal with IT with stem cells.

And one of things they are doing now because the fda has such restrictive rules and stem cells, people are going overseas and other countries to do IT. And I have some friends that run a clinic down in tijuana, the solution performance institute. And I know many people, including a good friend of my friend, chain dorrian, who is a world champion surfer who was had pretty severe back problems.

He went there and they they're injecting directly into the disk and there's a very strict protocol of recovery. You're not doing anything physical for like a couple of months after you can walk. Essentially, they don't want any stress on the back, anything that's going to impede the healing process, he said. Within six months after that, all of the issues that he had went away while getting up in the morning, he is always like, just stiff, no stiff of the new back now.

while wild, wild. And you could do that again.

and you could do that again, and you could do IT again, like, it's not like a thing you could only do once, right? It's not like a surgery that are going to go in and remove party your desk so they do that to dislike me. They'll take A A chunk of your disco that's pressing.

It's a nervous. Now guess what? Now you have less this tissue, you have less cushioning in between your spinal column, which is not good. And this is a way that they're doing. Now that seems to work and it's is certainly at least worth a try, 嗯， you know, for people that are considering something that can .

have life changing effects. Yeah, I mean, whenever I sneeze, i've back pain, tilting over a sink, putting on my underwear it's but I live with IT like I mean, i'm strong you know the strongs ever been you know good shape but IT is my IT is sort of my kills heel .

um how do you ever do a windmills like cattle bell windmills no another phenomenal lower back exercise a great for the entire core but it's you you clean and press a cattle bell and then you turn to the side with like so i'm holding the cartel lp with my right ARM my left oot we will be pointed that way um with your knee bent and you drop down like this wo yeah then all the way up like that and so it's on both sides. It's strengthening all the supporting muscles around your spine and IT just gives you much Better range of motion. I could feel things, they are a pop and move and twist around when I do IT .

love IT turkish get ups.

Another one that a very xy exercise. But eno, eno for your core and just your overall ability to move things. You know, because IT, it's strengthens all of the connecting areas.

Instead of strengthening different specific muscle groups, IT really is working on strengthening all the weaknesses in your system. Know turkish get up works. Yeah so you're lying flat on your back. You pressed up, you sit up, you get to one nae, you post the other day, you get up, you stand up straight, and then you lower safe back the same way. Very, very difficult exercise sufficed to do, but phenomenal for the whole thing.

W, and I think one of the problems that people have, what IT comes to weight lifting in developing problems, and certainly had had plenty, is that you're overloading certain muscle groups and then all the stuff that connect things together, the lower back, the neck, all these definitions es, they they happen because your whole system is not strong. You to formally like your you're developing strong muscle groups like quad, you know but you know what? How are the ham strikes? How are the things behind your caves? how? How are you tip muscles? how? How's your lower back? Like what's going on? What exercise you've done to make sure that your spine is protect?

Did I find that unattentive movements are really helpful like bulgarian s split? Z, oh yeah, as painful as those are to do. Um I find that those help a lot and I don't agree.

V aggravate my lower back at all like I can't I can't bar ball squad. I can't even really cause my range of motion is now so limited. Do like like presses like on the machine .

your range of motion for your back, well, you leg presses.

It's just limited in the sense that like my I don't know, I don't know the terminology, but it's like hit mobility or something like my legs only get to a certain point where I get that but wink thing you know like my lower back starts curving up OK words on the light .

press and that's like string do you um do slant board exercises?

No, I don't know what is okay.

There's a guy called the slammed board guy that made this dept. Product in one of things I love about his. Go to slammed board guy's page. One of you go to love about his. His has these little hooks on the side where you can add bands to IT as well well.

And so what a slant board is, is a board you do squats on, where the back of IT is, ray, so your toes are pointing down your heels and took points. And what this allows you to do, get a very deep bend of the knees, and you get your knees that push out over your toes, and you really lower, you know, as to heal. And what I do with those, that's IT right there.

I have that one in home. And so you can do this. He's they're doing IT with different exercise.

Here these are just cafe strengthening exercises. I do them with a body way squats. And one of things I do with is goblet squats.

Um I have very strong legs, but I never do dead lifts and I never do like regular squats. The heaviest thing I squat with is one hundred pound cattle bell. So I hold the one hundred pound cattle bell in in front of me.

And then I do goblets squats on that. And what that does is it's strengthen you when you have A A heavy weight like a hundred pound cattle belt and you're hold IT in this position just to hold IT there. Your whole body wants to go forward, right? Because it's like it's all this wait out in front of you.

So you're stabilizing IT with your lower back, your stabilizing IT with your apps and then you're dropping down very deep into this body way squad and then up for this gobble squad. And I do IT on that on the slammed board. phenomenal. And IT doesn't put a law train on your back.

That's awesome. I've noticed that front squats or yeah maybe I I guess i've used dumbbells to .

do goblets a great too .

yeah yeah a lot less load on the spine. So help me a .

lot to and really hard to do yeah so this is that right? This gentleman doing and here perfectly so he's doing a bunch of different variations of IT. So he's doing and all like, yeah, he's going sound aside lunches so the goble's squad is there so he's got this is who's this guy here?

Chanel.

what's on the slammed board guy channel? So slant board guy, like I said, he said me that and he is he's been doing he made this quite a long, long time ago. And I think it's just a phenomenal piece of exercise equipment that I don't I have in every gym have here I have .

that's freaking awesome. Yeah, yeah. I mean, if finance is a huge part of my life, but it's i've been limited for the past because of the back.

because of the back yeah, go after this pocket i'm a taking next store and show you that reverse hyper and you get the experience that dex, yeah, just those two things alone. I think we will provide you tremendous relief. So good. And the deck is you just have in your house. It's like simple, easy set up.

I'm so down.

Yeah yeah. I mean.

you know, there is a lot that I you know obviously don't know, but but I know what I know and I know that from a from a nutritional al standpoint, from a environment exposure standpoint, you're average american today inflicting self harm unwittingly on a daily basis yeah via the foods for the exposure .

yeah we're just constantly taking and things that .

give us information yeah and you know where our circadian rythm are, all this regulated were more sentence than we've ever been work exposed to. I mean, the believe that was the environment working group identified two hundred and seventeen industrial chemicals in cord blood. Know pregnant women who are just we're being exposed, you know from every which way.

And it's not necessarily that it's like one compound that's causing all of our problems, you know, but it's its cumulative injury. It's like we our bodies are resilient, but they can only contend with so much. So you you throw all these exposure against the backdrop of widespread nutrient deficiencies, you know, unprecedented sedentary behavior, chronic stress, poor sleep.

And it's it's a recipe, chronic disease. It's not to me. It's it's very clear as to why so many of us seem to be suffering yeah.

it's very difficult for someone who is swimming in a sea of that to figure .

out how the course correct yeah. And I to detox fy, which is to become one of these contentious words now on social media, granted, may be possibly for good reason because they used to sell detox supplements and things like that. But I mean, our body's can be talk.

We just have to make sure that we're giving our bodies right the right raw materials to to do that. And that's actually one reason why I think, you know, i'm not a carnival atter, a big advocate of consuming grasped, grasp finish meat, huge protein guy. But I do think dye ti fiber is an important role interest of helping us, you know, detoxify released some of these compounds .

when we go to the paris diary. Fiber play a role in this oxfam.

So the three primary means in which a body detoxifies is via pink, pooping and sweating and when you release bioassays into the lumen of the gut with those bioassays compounds of the liver has has essentially deemed has has marked for removal from the body. And fiber, dietary fiber, soluble fiber, um specifically customers these bioassays and they they are because they're absorbed by the soldier ble fiber. They disallow the absorption.

And so you poop them out as one of the reasons that actually the mechanism by which soluble fiber reduces can reduce L D O cholesterol. IT will be because it's a queers bioassay which your liver creates using clustering. And so you you essentially like pop out lipids, toxins and if you're not poohing on a regular basis here harbouring talks.

And that's why I think that's probably one of the mechanisms by which fiber seems to be so consistently associated with health span, lifespan. Um you know and those observations are not necessarily caught like there's healthy user bias there. I think you know obviously people who eat more fruits and vegetables today, they likely have other healthy dietary and lifestyle habits like that's that's clear, right? But I do think there's a mechanism for fiber to help um remove some of these .

toxins and Blake and is the idea behind the mechanism that fiber encourages fiber.

the soluble fiber like traps IT basically bioassays get released into the loon of the god which help break down fats right? You need these compass breakdown and an assimilate fat from your diet, right? But there's a very small I believe it's at the end of the small testing where these acts essentially would otherwise get reabsorbed. But because they're trapped by the soluble gel l forming fiber, they get passed.

And so how is that different than what would happen if you just ate meat and you have these compounds?

That's a big question, mark, but I think that that's a something that is not often discussed and should be discussed. One of the potential benefits of fiber is the fact that IT helps crap toxins in the gut.

and meat does not.

No, meat is me is a low reset food. Food me is largely absorbed in the small and testing. I mean, when people, you know, the bulk of stool is made up of fiber and dead bacteria and cells have been swapped after empathetic a layer of the um large and testing small teston um but yeah fibre is generally what makes up you know the majority of of store.

And if you just eat meat, then what is your stool?

Well, i've never personally done a corner for diet and i'm not a gst analogies but um you know harvard didn't say that they pop fine. But um but I think it's a missed opportunity to not be getting fiber in your diet. I don't think that the carnival ET long term is is optimal short term and and also I will say that people that that they were pre from awful conditions like, you know crows are right, know I B S or whatever these auto immune conditions are, that people who adopt carnival, I like, I would never, I would never say to stop doing this diet that seems to be helping you like I would never say that.

So the primary function of fiber that you think is beneficial versus having a counter for that is the fact that you can absorb these compounds inside the got whereas if you're just eating me, it's that's not going to happen.

correct? I did. I think that's one of the benefits of fiber. I think fiber, fiber has a few b benefits. So for one, fiber is satiating not associating his protein, but IT dodos n't mechanically stretch out the stomach, which you turns off the hunger hormone growin. So fiber is is if fiber containing foods are say eating because it's you know are beneficial because are say eating two for this lipid regulation, hormone regulation toxin removal function that fiber plays um but then three fiber seems to promote um got bacterial diversity.

There are some studies that suggest otherwise that it's not necessarily the five birds for mental foods that play a larger role in promoting good bacteria diversity um but we know that fiber feeds got bacteria and as a result we get beneficial post biota compounds like sorting mutate which is anti flaming feeds cells in the gut um that use IT as as a fuel source. So I think there I think there are a few benefits to fibre consumption. Um you know I am not like one of these like you know I don't think that fiber is the primary thing that we should be looking for in the diet necessarily.

I prioritize protein. I think eating a protein rich diet, there seems to be many benefits of that um and fiber is not a it's not an essential nutrient. Um but he does IT does seem to do good things in the body. So I mean.

i'm not anti fiber. One of the weird arguments from the corner of diet side that fiber is not necessary. And you know when you see these people that have been eating nothing but meet for five, ten years and show and alleviation of all sources of symptoms of different auto mune conditions and different issues that they're had, its its .

interesting totally. Well, first of all there is no such things as one size. It's all diet and plants people have different um tolerances to different plants.

You it's red meat, for example, is much more well tolerated by the vast, vast majority of people. I mean, there's a complication of lime disease in as alphago ale syndrome where people develop a sensitivity to read meat. But by and large, red meat like you provided, you're producing enough stomach acid.

you should be able to is that officially a one disease? Or I thought from loan star tech, it's a different that yes yeah yeah I believe .

you're right. I believe you're right. Um not one hundred percent but it's associated with one of these .

morning my had for a year and I actually went away and then came back again. crazy. Yeah, for a year he couldn't red me with a logic to red me.

I feel for those people. Yeah, I was rough. Is a hunter too. wow. crazy. So eating chicken.

yeah. I mean, I love, I love mistake. But um yeah so you know like red meat generally very, very well tolerated, chicken very well tolerated. But at these plant products, these plant items that seem to you know very people have different sensitivities to them.

So I wouldn't say like you have to eat broccoli or you have to eat in which like people have different you know and we're also today, there's widespread gut dispair s so people have problems with their guts. They have immune systems that are not fully competent as evidenced by the the soaring prevalence of automatic conditions and allergies and the like today. Which I think is attributed to there are many factors that, that play a role.

You know, IT could be over use of antibiotics. IT be the hygiene hypothesis we have just becomes so sterol as a culture. Fewer people today are being are kids are being breast fed or being point of A C section.

Travel can play a role. You know, you travelled to some foie n country. You get infection that changes the microbiome.

And so I think like we have these sensitivities that are not that are not surprising. But I think by and large, for most people, these plant plant foods have a lot of good to offer. You know that the benefits, generally speaking our way ought risks and glady .

brought up the uh over use of anti biotics because there is a very interesting case, uh that belt on the wall, the the the the ubud bi combat club that's a the most prestigious grappling um competition in the world and the guy won. That is the greatest grappling er of all times. Name's gordon ryan.

He's a guy who's he's only twenty eight years old which is really wild and he's hasn't been beaten and like forever. And it's not whether not he beats people is how he beats them. He's that good and he's one of the most dominant athletes of any sport of all time.

But he had staff infection, which is very common among rappers. It's very common people get along of staff infections while he was getting IT so often that he was essentially on anti bionics for a whole year. And his gut is fucked up, a real bad to the point, worries like constantly nauseous. He seen a bunch of different doctors they've tried to fix in a bunch of different ways, and no one can really figure that out. Like when someone has developed a really destroyed, got by on because of antibiotics and a long term like really irresponsible long term use of antibiotics, what can someone do to try to come back from that?

Yeah I mean most most people would reach for a probiotic. But there was actually a study that came out a couple years ago they found that pro bio dcs after a course of anti biodyl, I believe the antibiotic was cipro um actually delayed recognizing of the gut by healthy bacteria. How well you know I don't know, but it's just the the microbial is a big buzz term and there are still so many more unanswered questions in. There are answers, I think, based on based on my assessment of the literature and i've have written about IT in my in my books, I think that the best thing to do would probably be just to to slowly get back to a diet that contains its that point that contains for mental foods I think for mental foods have been shown to be really supportive of good bacteria .

department yeah yes. More so than than probiotic .

supplements I think for mental foods are really whats up kishi am a huge fan of natal RSA crown raw pickles have to make sure that they are you know not pastor zed um but yeah that that seems to be really helpful and then essentially just feeding eating because what you feed, you breed eating um we have .

a hard time, even keep in food .

down yeah like .

he's in this position where is like constantly nicest. He tries to train but he gets nicest while training. Sometimes that's rough. What would you recommend someone like that?

Yeah, I would say, I mean, IT depends. You know some people do really well on low fod map diets. So like, you know these fermentation carbo hydrate that are that include fiber, but also include other specific carbo hydrates .

that that are easily .

for those you know like there's there's certain pre biotic carbo hy rates that are found just across the um you know like throughout the the the products section of the supermarket that uh usually eliminated when attacking sea boo bacteria overgrowth in the small testing. Um there's a people can google like there's a whole list of like it's it's a low flood map diet um because .

gordon has been doing this trying to deal this like a couple of years now. Here IT is low fod map diets of vegetables, fruits, daily alternation, all high, high foothold map groups. These are low down, and the low stuff is vegetables like h eg.

Plants, Green beans, box, roy, bell peppers, fruit, candle, hope, cape. Okay, so all sorts of different things that you can eat that can potentially help you. But yes, so I would I want a bunch of medications. It's like no thing is happening.

I mean, I would I would probably adopt a low five map diet and at a certain point, again, i'm just speculating. But um so I mean this could be the the worst advice. So don't take with a grain of sault, but I would probably adopt one of those diets and then you know first maybe even like an elimination diet, like a really aggressive one um because people with with with serious god issues. I mean again, i'm not like a carny var advocate but seem to do really well yeah at least in the short term on this corner bar d diet. So I would say maybe tried something like that um if that is too restrictive than I would try maybe a .

low fat map diet but thought about trying to .

cord just to see what i've thought about that I would do IT I have nothing against IT. I would do IT I just you know, I think I I enjoy darkly for Greens. I think those benefit in them. But just to see how I felt on IT, I would try IT. But this very .

interesting one, one of the interesting every year.

right?

Yeah I pretty much to do at most of the time now um I but i'm not struck. I all eat fruit. I certainly like kim chi. I like the kim chi and stake together. This is like a nice combination I love, but most of my meals are meat legs, like the vast majority, eighty five, ninety percent of my meals or meat legs. And it's like the regulation of my energy levels and incredible, just changed everything.

I going to get tired in the afternoon, you know, used to be like the afternoon, like who then power through, get a cup of coffee, wake up, figure out and go to a show. Um that's not the case anymore. I don't wide to wake all day long.

It's very different. It's very different in when you eliminate essentially most car ba hydrates from your diet and then your body starts to produce glucose via google neo genesis, through absorption protein and meat. The whole thing changes like you have like a steady, manageable level of energy throughout the entire day.

And cognitive ly, it's been one of the best things have ever done. When I first started doing IT again, i've gotten off IT for a while and I first started doing IT again. All that was like cheese. I have like an extra gear in my brain. Like it's like conversationally, it's it's like forebodings sting for me I found IT very beneficial.

That's awesome. Yeah you know i'm like I don't. But again.

you said like there's no what one size it's all yes for me that seems to work.

I eat I I would consider myself carnival a jaccard in the sense that I am a huge fan of. I think read me to health food, which I know. I mean that saying that in in of itself is a controversial statement today.

I take a very protein forward approach with my diet, like I think that protein, there are many benefits to prioritising. Protein is the most ating mac neutral. You've got a six fold higher thermic effective eating proteins compared to carbon fat IT.

Obviously your body's made of protein IT supports muscle protein syntheses IT halt ts, muscle proteins are so many benefits to prioritising protein, which I do, but I do think that, you know, like dark leef y Greens, for example, is known to be one of the most neutral dance forms, are produce because of its low calorie density, and it's a great source of vitamin c fully. But also, I think dark leaf y Greens. I mean, take kale sales, the top source of these noise called routine, and season them, which we know directly support I health and brain health. And so I don't see a reason to to deprive myself of these Greens that I know have these compounds that literally migrate up to the brain where they helped reduce ox dative of stress. They might even improve the way you a cognitive function in the .

like um I think the arguments against eating those to me always are like some of the silliest is the plants are producing these chemicals to avoid predation yeah and that these fight chemicals are bad very like discuss in the world today where there's so much that's bad for you to concentrate on salad yeah seems fucking crazy. I don't think any what he's dying from salad you know I don't think you should live off salad.

And everybody that I know that tries to eat only vegetables winds up feeling like shit. And there's only a few exceptions to that. And again, there's no one size if it's all diet.

But the people that I know that i've gone into a vegan diet, almost all of them get bad blood work, oh, yes. And they try to figure out what's wrong. And then many of them try to support bit.

And then one day you'll have a piece of salmon and feel like their body just returned on. Then they go, OK. I going to stop doing this.

I hear that all time. Vegas m is a side up to me.

It's a, it's an ideal gy. It's an ideology, just like any other cult. And once you become a part of that, you ellos all objectivity. And you no longer willing to talk about these things in a rational way. You're defending your religion.

yeah. I think one thing that's really interesting is that you know, even within the nutritional orthodox, he satay fat still continues to be demonized, right? But only three percent of the saturated fact they are average american index ingests comes from steak, comes from meat. The vast majority of saturates. If you were just to accept the saturated that as the worst dietary nutrient one might ingest.

by the way, that's a up that yeah literally from the sugar company because .

saturate a fat isn't a fat like are we talking about saturate a fat and daily because that seems to have no negative cardiovascular impact, right? But three percent comes from red meat, excluding mixed dishes. The vast majority of saturated fact they are aver american injures, comes from desserts, comes from mixed dishes like pizza asia, eg. Roles, things like that stuff dairy yeah hungry .

but it's like we've .

demonized stake, right, which is like almost nutrient intense things a person can eat.

right? Yes, we are in a very strange position. This country at least is uh with regards to our understanding what is actually good and not good for you when I tell people that i'm that I eat mostly meet, what about your close all.

So I did china walk them down the rabbit hole of good cholesterol, bad cholesterol, the bounds of coastal collect all as IT relates to black in the arty in the arteries. Like what's really wrong? And is the actual food that most people eat? Is that really with the problem? Because I doubt that is, I doubted its meat, I doubted its eggs.

I doubt that that's the problem. And when people are willing to readily consume this process bullshit on a daily basis. But then demi stake and like that is one of the dumber things that we have become accustomed to this idea that the stake is delicious, but it's ultimately bad for you. Yeah.

no, it's we should .

come tune last meet bill gates saying IT with a big part billing yeah like, geez.

Christ. No, it's it's crazy. I mean, especially contextual today with the you look at health to sticks, right? Like one in two people are almost obese today. Forty percent of people are are obese today. And by the twenty thirty half are going to be not just overweight but clinically obese.

Okay, half of adults today are have some degree in sin resistance, right? We know that ninety person of adults have some degree of meta lic deregulation if you, if you factor in things like waste conference, low hdl, trig, lori's and things like that. And so for for a health expert today to demonize any whole food, any whole food, to me, is just absurd and and actually really unethical.

And read meters is, you know, again and again, IT comes up on these lists on you in the data. As one of the most neutral dense foods, I mean, the IT provides the most bioavailable source of iron him iron, right? I mean, iron deficiency anemia, still a major global health problem, last I checked.

And red meat is the ultimate iron supplement, is highly bioavailable, provides sink IT, provides create team IT, provides carnesi carney, all these really incredible and valuable micrometres rints. And again, when talking about steak, that's worth three percent of the acute fat. So what's wrong? mistake? What's the big problem with IT? From a health standpoint.

I don't think there is any and that there's people that will tell you you need to eat .

less yeah which .

is like so strange. Well, our beef consumption .

actually over the past few decades has declined. Our chicken consumption has gone up. But where we are eating less red and look at our health is trending worse and worse and worse, where today your average american is largely on a plant based diet. It's a plane died of. It's not a whole food food can see that largely ultra .

process plant based bread .

and catch up. Yes, yeah but I mean, but IT really is a huge problem. And you know foods like eggs, I mean, there was this like thing where for a while I was like all animal source foods are bad, right the the antidote to diseases is to is to um shut all animal source foods, right.

But then we started to see a way a minute fish is actually associated with Better health outcome. So it's like eat more fish. And then the data came out showing us that await in a colors all these nutrients that we've demonize for decades actually has no negative downside.

No downside with regard to cardiovascular risk, for the vast majority of people consuming dietary cholesterol, very little impact on serum cholesterol, right? And then daily turns out that all, my god, wait a minute, it's not low fat and reduce fat diary that seems to be associated with Better health. Its full fat dairy that seems to be associated with Better health. What the hell?

right?

And and so I think I I mean, I do think it's just a matter of time before you realize that there is a lot of good to be changed from foods like red meat. But you know they're so much pool as the politicization yeah .

and then people they sort cite things like the china study that is very flawed .

here I misses it's a narrative. It's just a narrative. And yeah I mean, I think like in so far as red meters is is highly neutral dance, very asian ating. It's I mean the perfect antidote to box mac and cheese. I mean how many people for dinner in this country are eating box mac and cheese for dinner? Noodles of butter you know or margin worse and um and I just think it's it's a huge chain and I I grip in a household that was largely um you know we my my mother had a bias towards vegetarian m SHE wasn't a vegetarian and chicken and he occasionally fish, but SHE was very concerned about heart disease. And so SHE you know grown up we were like SHE never I never saw her eat red meat and SHE never eat any eggs. And when he served me my first egg, when I was a child, he served me IT with a warning to to not eat these with any significant frequency because they have the potential to the arteries yeah bought into you know, the advice at the time shouldn't have the internet SHE wasn't, you know, online, but SHE whatever the magazines of the TV, the nightly news would share about healthy eating and certainly whether the marketing, you know, in the supermarket SHE was pushing her shopping car around the supermarket oil. Anything with a red heart healthy logo on IT would end up in my shop in car d at some point make its way through my kitchen until I grew up on a diet that was largely alter proceed and mainly a you know I was encouraged to .

eat um .

low a low clutter or low saturated fat diamond grow in consuming margin. And I remember the big top, the big plastic tub of corn oil that we always had out by the stove. Yeah, crazy.

crazy. Yeah, crazy. They trick people into taking that stuff. And that's also when you see like incidences of alzheimer's kick in, like a lot of that starts to happen, right? When ultra process foods get introduced, the american die, see up taken all timers.

yeah. Well, we now have data. So like even when I wrote my first book, genius foods, this data had even yet come out yet. But we now see for every ten percent increase in in ultra process food consumption, there's a twenty five percent higher risk of of developing alzheimer disease.

crazy. Yeah, crazy. It's like IT is the crazy scam to ever get pulled off that the commonly known foods that people have eaten for eternity, forever are the ones that are the problem, and that these alter process foods that have recently been introduce fairly, really recently been introduced into the american diet. Those are the things that you should gravitate towards.

And you still have these personals on social media credential. Social media persons is going to bad for them yeah no, acting as apology, getting paid and getting paid and getting paid.

which is the dark part of IT. It's like they are committing a crime against humans, is an information crime against humans. And the evil result in those people taking choices that are negatively gonna fect their life there .

one hundred percent. There was an an umbrella review just published. People can look at up to process food consumption linked to thirty two negative health outcomes in this. In this review, they looked at all of the available research linking ultra proceed foods to poor health out to negative heth outcomes. They couldn't find one single benefit of ultra cess food consumption that was all bad.

And and again, I think IT goes back to the the fact that these foods are we tend to over consume them and there are a route of of injustice for these you for these forever chemicals in the alike um they yeah they they put this they yeah not it's not that they drive obesity. They drive insula resistance when consumed a mass and that you can consume any I think you know, like I think it's important to be a pragmatist and and it's not like my died is one hundred percent free of of vultures processed foods. But we consume too many today. And I think part of that has to do the fact that we're not adequately taught it's never informed consent or not adequately um taught how these foods influences behavior. And it's very unfortunate but I think .

people are more aware at now, fortunately, because of people like you that are spreading in this information and people hear podcast and get to look at and adjusted sense of why they are been, they're been misinformed. And that's that's a new thing, you know. And the ability to access information from unofficial sources now IT turns out to be real information and very beneficial.

That's a new thing. And so in that sense, we're lucky. But boys in an up pale slog me up. You know, there's there's so much shit you have to deal with and so many people are just so their their informed idea is so incorrect that in order to shift that IT takes so much effort and then they have to deal with all the people around them like, oh my god, you color all oh my god, you're gonna this and you have a heart attack. You can have heart attack like, yeah.

I know there are so many competing voices and misinformation out there on social media and fear mongering today. I mean, fear mongering with regard to animal source foods, which I think is is a problem. I mean, as i've said, I am not a carnival atter. I think it's just it's just, yeah, it's really insane that today anybody would would fear monger, you know, any sort of whole food and and I think that really, you know, like I used to be more interested in what's the appropriate, for example, ratio of cards and fats to ones diet for optimal health. And I really do think it's, you know, for most people, the big leaver rily speaking is to is to reduce your consumption of these kinds of foods is like what are essentially vending machine foods um thinking you just sit on shelf forever .

and still be added yeah and there are .

other tools you know I think intimate and fasting is something that a lot of people are talking about today. I think that's like, you know there's nothing magic about IT but that can be uses as there are lots of tools at people's disposal and IT frustrates tes me sometimes on social media where you see yeah people, especially those in the so called evidence based community that seem to be that that gets so down on what they're simply not up on.

You know they tend to write these tools off as being trivial or they'll they'll even talk disparagingly about them. And and I think whatever whatever tool is at your disposal that you have the ability to use today, I mean, I think that's that's a great that's a great thing. You know the more awareness we have.

the Better. So for your documentary, when you are um discussing the causes and the um what you can do to sort of mitigate the effects of these things, um what what is like, what's the primary concern in when does some so you say this is the disease starts to show itself in middle age or begins. And then by the time you see the symptoms that, sorry, you're in late stage.

yeah so it's by the time you present and your diagnosed with alzheimer's disease, I think that it's it's irreversible at that point. Um so I think the sooner you can get a handle on your risk factors, you know some of which include nutrition but also social isolation is a risk factor um that's interesting .

yeah and what what is IT about that, that causes IT to become a risk factor?

What I think there is that eighty year long ongoing study at harvard, the study of human development that found that that loneliness is a toxin on par with smoking cigarettes or drinking alcohol and um you know I think humans are first and foremost were social beings as one of the reasons why you know a human newt is born half baked. I mean, we continue our development in the presence of others.

You know, they called the fourth trimester relative to other animals in the animal kingdom. A human is born with with zero capacity to survive. We need those around us. And so I think that is just hard wired into who we are as a species, that we are social beings and whether it's attributed to you know living in cities and remote work or social media, it's taking a huge toll on us from from the standpoint of of mental health. And that creates downstream biochemical consequences and this is not just a an emotional phenomena, is something that actually has a real life a real life health health impact.

What about exercise in terms of like seeing people who develop uh alzheimer's dementia? Um what how many of those people are sedentary and how many people developed that are avid exercise enthusiasts?

That's a great question. I mean exercises is medicine when IT comes to the brain when IT with regard to the you know the epidemiology of exercise and dementia risk. Um I don't think that's clear cause also as people get older they tend to become more sedentary um but we do know that exercise does have a profound impact, even just a light activity.

But there are in instances or like a measurable decrease in instances of people that have dimension ed, all timers with people that are enthusiast that have never stopped exercising, like people that are like seven year old marathon runners yeah I mean.

people with greater cardio respiratory fitness, particularly in mid d life, seem to have reduced the risk in late life for analytic m's diagnosis because again, it's about being healthy in midlife that really seems to move the needle. So midlife obesity is associated with increased risk. Rawls hammer's disease down the line.

Um being actually heavier in late life is associated with lower risk because people tend to become less well nourished as they get older. So the obesity and alzheimer disease connection is actually quite interesting. So middle OPEC city is associated with increased risk for alzheimer disease.

But people who are of heavy weight as opposed to more frail in late life seem to be protected. interesting. yeah.

So just by virtue of one of things have always said about heavy people, so boy, if you can get that person to lose weight, they're going to be so strong because you've been Carrying around all this weight all the time. Yeah, you know, like my friend ralph, man, ralph was how big you think raphi was.

Is four?

Fifty five easy, right? Maybe five hundred pounds. easy. Say, yeah, easy. Over four hundred pounds.

Well, the guy at his massive legs as a graphs, if you could just lose weight, you'd be kicking holes for people like your legs are fucking machines. They're Carrying you stairs. I got couldn't walk up those stairs.

Oh, but roupy may used to way over eight hundred pounds. I don't know that's true. Well, if you might have exaggerated, he was a little bit a bit three fifty.

He did I like where till he should down to three fifty.

He got down to three fifty. interesting. He had a couple of gastro bypasses.

He ate through them. Wo yeah, he had a real problem. My god, he's not with us anymore.

I mean, a lot of of this research is, uh, done using the B, M, I, which we .

knows imperfect.

Yeah, oh yeah, according to the B.

M, I, right?

Yeah crazy. yeah. I is not good. It's obviously a study diagnostic tool. But as a screening tool, that's how they do a lot of this research. So people with higher B, M, I and late life seem to have a degree of protection yeah um but that's because frailty is like the worst thing, right particularly um sarcoptic ic obesity.

So like you're actually your fat but your under muscle and so is one of the reasons why why being well muscled is so important from the standpoint of langevin. That's what protein plays a role. Obviously, resistance training plays plays a very important role. But the keys to make sure in midlife that you're healthy mid d life.

healthy and fit and then later in life, you just have to make sure you don't get fail .

yeah at some point you you could ride the wave of the health that you have, you know, the robustness that you've cultivated in mid life. But that's why we should the earlier you start with these diet arian lifestyle principles and adopting them and living them the baty yeah.

that's one of the crazier statistics, that significant muscle mass has a reduced impact on all cause mortality having .

significant muscle .

yeah having like real strong muscles, like you'll notice a significant decrease in all cause oh yeah, but IT just makes sense because you're stronger, your healthier. Your body's more vital, more robust that can deal with all kinds of things because it's gone through significant stresses on a daily basis in order to achieve this muscle, right? So you're forcing you're about IT to work. You're forcing about IT, say strong, you reduce the effects of antrobus y and all the confounding effects. Yeah.

I think your muscles produce B, D enough, which is brain derived in the attachment hic factor, which is like a miracle, grow protein for the brain that helps to promote the growth of new neurons. IT IT encourages the survival of your existing neurons. It's it's a compound is producing your muscles and passes away through the across the blubbering barrier.

And we also know that your muscles are the primary sight of glucose disposal. Um you store trigger ing your muscles. Your muscles are obviously for for mobility super important, improving insulin sensitivity. There is no Better way to to cultivate insulin sensitivity than to resistance train regularly. And we see again that insulin resistance is related to glucose hypo metabolic in the brain, which is that one of the hallMarks of of alcmi disease.

Another thing theyve found is that exercise training with weights, specifically strength training, is one of the best methods to reduce anxiety.

great. Yeah, there is lots of evidence now meet analysis, even showing loss, whether it's resistance training, I mean, cardiovascular, it's such an important tool for brain health and it's part the reason why I I mean, I love fitness. And you know most of IT is what is due to what fitness does for my, for my brain, my brain, my mental health. Me too.

I can't imagine. I mean, i've taken a couple of days off, just a couple of days off, which like the most I ever take by the end of the second team, like cheese, I feel fucked and weird. Like I feel like I have to do something.

My parties in fall part, like I just feel gross, feel like anxious, anxiety coming on, like just don't feel good. And then I work out of my car OK. Yeah, i'm fine totally.

I think about telling you like this is you want to exist in like a roses state. There's only one way. There's only one way you have to work out.

It's the only way you're not going to be strong unless you work out. It's just many have there's certain genetic factors, certain people that have like really great genes and they they they're strong. They don't do fucked in anything crazy, yeah. But they would be Better off if they worked out.

They would be healthier. Think about how crazy is that, like older genet, because I feel like where now we we obviously appreciate this. And Younger generations, we have games I think was IT like our shorts and eager that help popular ze the gym.

Like that gym culture maybe, but like my mom, yeah. But like my mom's generation, there was, no, I mean, nobody was resistance training for fun. Certain ly, not women, right? right? And and they were, they were the targets of, like, were the bull eye of that, of precisely that messaging.

Avoid collection, avoid catted fat love at this, love at that. And they weren't working out. And it's it's really sad when you when you look around and you see that generation yeah and .

their health yeah and the differences between I mean, there's been a bunch of internet means about that. The difference train like an eighty old woman who string trains and has been doing at her whole life and another eight year old woman who is a chair, no, he is rolling around a scooter because you can't walk right anymore. Yeah.

yeah, it's really said so. I mean, I think we're we're definitely making progress. I think that one the one of the upsides of the wellness industry and the and this I think this far vers surrounding wellness and whether its group workouts or gym culture, I think it's just it's amazing that, that people across the age spectrum now have embraced fitness is a lifestyle and women are lifting weights. And I think that's just .

just incredible. How bad is tap water?

I mean, i'll say that I grew up drinking tap. What are a group in new york city? Yeah group drinking in garden hoses? yeah. I think yes. And I think you you be well suit filtering your water um cause also I mean so one of these compounds that um has been directly linked to parkinson ism that uh has red doctor dorsey from university of rochester has published on caught Chloe athlete and it's still being used in dry cleaning today.

But IT has been used IT was used since until the seventies in for certain medical applications that was used as as an anesthetic for pregnant women, was used to decaf coffee, was used to extract oil, vegetable oils, redi, infiltrates, groundwater and about thirty percent, I believe, of groundwater in the united states is still contaminated with this compound tro wetland. And um we know that there are traces of pharmacy ticals and various compounds in tap water that I think, you know the dose makes the poison to some degree. Um so now and then I think it's probably fine, but I do think, you know filter during your water ring IT through a child hold filter um maybe even a reverse as most as per I fier is probably beneficial is that .

you get the floor right out.

a reverse most puri er does yeah .

but not far. No.

there are some there's one brand I don't remember the name, but there is there are some pitch filters that do claim to uh remove floride, but um does the reverse .

moses to remove the minerals from the water as well though .

yeah removes everything.

So yeah, need minerals.

You do minerals.

What is hard when you get hard water from a well, you get that White .

stuff too much. What is that too many minerals that .

bad for you?

You know I don't know. Um probably I mean but it's probably in some way that's all you're drinking and um and who knows what else that water has been able to reach through the pipes or what have you .

speaking which have you seen uh the recent study that came out, I was very recent and um these dishwashing pods dam yeah no dishwashing .

pods are putting .

forever chemicals all of your glasses and plates and can you find that so if you can find that, um I think you just came out very recently. This is not recent.

got epithelial barrier damage caused by dishwasher detergent .

says yeah I think it's wonderful now which when was the study published number two twenty two um there was something that um I read um I believe already yesterday but that there they're starting to seriously consider health news.

So you know one of the major problems with with andoche disruptions are to do is that in the field of toxicology, there is this maximum that the dose makes the poison right? Like that we establish the what's called the no observed adverse effect level for given compound, and then we assume that below that exposure is safe, right? And so that's why you always say the or why you always hear that exposure that these compounds is fine because of those makes the poison.

They're very small, you in terms of the doses that were being exposed to. But the problem with indochina disrupters. And this is not fully appreciated, I think, by the vast majority of people, is that unlike most compounds which follow A A linear dose response, where you know you consume too much water at a certain point fast enough, it'll kill you, but below that you're fine.

A lot of these endocrine disrupting rupin compounds have been called a non monitor ic, those response. So a nonmonotonic those response means that at a low level, you might have effects, and you might not have effects at for a period above that dose, and then you might have toxic effects. At a much higher dose, you might have completely different effects at a low dose.

So low dose, that's the issue. And horses is is a perfect example of this working in our favor. It's it's a perfect example of a non monotonic those response we actually want like rockley's.

like broccoli sprouts yeah.

So out of very low dose broccoli y browse this compound, sail forth in and produced by block broccoli s create A A, A beneficial effect in the body response where, you know, IT causes our livers to increase production of glutts ion.

And we seem to have this protective adaptive response to IT, right? But if you were to consume too much self fame, IT would kill you, right? And so one of the issues with these complex sales and other endocrine disruptors, but felts in particular, is that they have what's called a non monotonic to response, which makes them really difficult to study and IT makes guidelines surrounding them really tRicky.

And so the idea is that we might be you might experience effects due to a low dose exposure that aren't necessarily killing you, right, but that are still deterred, deemed safe, you know. So it's not quite a linear those response IT can be you know A U shape curve for example. Um and so that's that's a big issue that make IT IT makes these chemicals hard to study um and that's one of the major concerns within the field of toxic logy surrounding these kinds of these .

kinds of compounds. The home metic effect is very interesting, right, because something can be bad for you in large doses but beneficial in small doses. And like this is similar to like what's going on with coal lunches in sonus as well, right? Like your body has a response to this thing, that you stay in that cold water for a long time, I will kill you. Yeah, stay in that sona for a long time, I will kill you. But if you can get a healthy dose over a determined period of time and you build up to whatever that is, then you have these great benefits yeah what your body has to go to that stress and then respond that stress and create more .

robust boying. exactly. So you see you you haven't effect at various dosing um with various dozing um you know exposure. And in the case of sona with horses is is actually it's a beneficial thing.

But some of these indecent disrupting compounds the way that the impact hormones, the way that the impact receptors on sale surfaces, um I don't necessarily it's it's it's not so clear that a low dose is necessarily safer than hypos. And that's one the problems. That's why I think you're Better off.

You know when people say that oh the the the level of sales and these ultra process foods during the parts per billion, we don't actually know how those you how those even as my new as they are, doses to that degree are affecting us. You know in the short term, certainly not the long term, but also you know when when combined with all of the other exposure that your average person you know in course over over a data day basis, it's just yeah, it's it's a looming question mark. And so that's why I think it's Better to be Better to be safe and sorry, practice the precautionary principal to reduce your exposure when you can.

So for pretty much anyone listening to this that's concerned about alzheimer and any form of the generation, whether it's a louy body or in kind dementia, so first of all, be healthy, be fit um stop editing, process foods, start exercise, limit your exposure to whatever these chemicals are, whether there you know the all the end, create rupture of what what else can someone .

do yeah air pollution.

air pollution, how much of the factors? The air pollution .

is a big factor .

and is IT break dust as IT?

Yeah so this is known as fine particular matter. Pm two point five. Um and we're now starting I mean, there were studies there have been studies in mexico city where they've taken they've looked to the brains of drivers across the age spectrum. And even in children, they see python gy, that looks a lot like alzheimer's disease in Young children. Just the pollution, the pollution they've identified like these, whether break dust or other industrial by products of burning coal.

Have you seen this new study started in you? But that that showing that elector corners unfortunately produce more of that .

in the production of electric cars. Oh.

interest in the brakes. Yeah, the brakes because they're heavier. Wow, because it's a heavy vehicle and there's more of that. And I wondered like if they included tesla in those because my eva tesla IT has regenerated breaking, right? So what that means is like IT doesn't cost like as i'm driving like so if i'm driving sixty miles an hour and I see up ahead there is A A stop light that just turned yellow and I know it's going to turn red and I have a few hundred yards, I just let off the gas and my car slows down, slow down considerably to the point where I barely have to use breaks.

So a lot of people, when they talk about driving testers, they talk about one foot driving because you, you, you have to use the breaks if to stop short or something is going on. But for the most part, if you know how the vehicle works, you rarely touch the brakes. IT slows down a lot. When he comes near a red guess you come close to red light, let off the gas. IT slows down a lot.

wow. Yeah, I don't have electric car that's shocking. Um I know that that the production you know has there is obviously environmental told to the production of of these vehicles .

but is generally produced less break dust than gas power cars, but that's just test less. My wife has a porsha that doesn't have a general breaking and it's an electric car regenerate breaking converted vehicles, connected entry. You're right.

But what about the ones that show that electric cars produce more breakfast dust? Evs can produce more tired dust because the heavier and have more tork, which can cause them to wear out tires faster. I think what they were saying in the one study that I read that was that with many of them because I don't think most electric cars use the recently breaking aspect, I do not think that is common.

It's just wild to me that I also like hub. You know, we think one day, we think we're doing good for the environment and the next day and we find out that there are all of these downstream, it's kind of like, you know people don't I think can't wrap their head around the fact that plant production actually leads to crop death. Um you know witters and moles holes on and but it's just like work .

if you're partaking .

in modern life today, there is blood on your hands. And I don't think there's any way to get around IT. You're leaving a footprint. And I actually think that the focus on Greenhouse gas emissions super important, but I think it's it's unfortunately taken the focus away from corporations who seem to get hall pass when IT comes to releasing these kinds of votile organic compounds and these forever chemicals and the environment. I think that's a real major environmental concern that not of people talking about yeah for sure we're breathing IT in. I mean, the nose is the front door of the brain and that's why I think air pollution is is now being linked to elsewhere disease, parkinson's disease and the leg is really concerning.

So um the uptick in highly polluted environment like mexico city in the like, what how much of an effect is I have statistically.

I mean, the data that i've seen proportionally, i'm not sure, but I know that it's it's significant and IT depends obviously on parts of the world and more research needs to be done because obviously a very polluted somebody who lives amid serious um air pollution. Probably there are other factors at play now they might live in a very industrial ized part of a city that might not they might be lower on the national economic ctrace, you know.

So they might have other risks um like confounding risk um but you know, I think for IT, IT depends on where you are. And I don't think there's one cause of dementia for for every person with dementia, I think there are different causes. But certainly when you see that that when you look at these studies and you see that they had P M.

Two point five in their brains and around the pm two point five, these particles there is the aggregation of these places that we associate with late onset alzheimer disease. I mean, that's startling. So I don't know.

I don't know the proportion, but I do know that it's it's a it's a significant concern. I don't know if it's. You know here in the united states where we have where we have Better regulations.

Now I mean, I used to be very polluted. It's a lot less so these days. For example, I live in A A um and yet people are still developing alzheimer disease, unfortunately in southern california. Um I don't know if if that as big as a contributor in ali but .

um still very polluted.

I mean a relative to a rural .

area but also none of that the especially in the valley, just the way the demography is like accumulates all the .

shit in the valley.

Yeah you see that sometimes I stick yeah I mean.

I bought a i've an arab ifi in my house. I I think it's really important to you to reduce your exposure to buy. You know I think an an aerial fire makes sense.

I think making sure that your age vx system has a change that filter regularly, make sure that it's a good filter. I think um I mean, there are a ways to mitigate exposure. You can damp, you can can wet dust.

So as supposed to using a dry duster that just redistributes dust, I mean, dust often times harbors a lot of these chemicals that we're talking about, whether it's try kor ethier plastic, plastic related compounds. You want to sequester the dust in a damp cloth, throw the clothes or wash IT vacuum, a thing is really important. Make sure that your home is well ventilated um because homes are now becoming increasingly um insulated as a cost saving measure, which has LED to an increasing exposure to certain volatile organic compounds in the home. So yeah I mean, you might not be at a risk in your house for exposure to find particular matter purse, but you're breathing in all these other stuff.

which isn't great for you. And so when you set out to do this documentary, were you trying to just highlight all the issues we are trying to present cures or potential mitigating techniques that people can use, like what we trying to do?

yes. So I wanted to, on the one hand, capture what I was that my mom was going through. And as an artist, I mean, I was an incredibly painful for me and my family. And so I felt in many ways that by documenting IT, IT was giving meaning to the whole experience for me, which would others SE just be purely traumatic.

And and so I wanted to to document what my mom was going through, and pay tribute to her, and and also to pay tribute to the signs of dementia prevention, which again, ten years ago, nobody was talking about. And so in the film, it's not it's not A I wouldn't consider IT a diet film. There's no magical diet that's proposed. It's just kind of the hope with the films to unravel a lot of this sort of misinformation that I think we've been told out over the past few decades with regard to what we should and shouldn't be eating.

But it's not there are other factors that are covered um in in the documentary, of course but um together are IT does paint with broad strokes how one might live or eat to reduce risk for dementia and as I mentioned we you know one of the interviews that is in the film is doctor dala monta Brown who coined the term type three diabetes and he talks a little bit about why we see rates increasing so starkly today and SHE talks about how it's unlikely to be genetic due to genetics. It's likely to be due to exposure to whether the standard american food, standard american food environment or something else and uh we also have um one of my mentor's a Richard dick and whose um alzheimer prevention specialists to is that new york perspective ian well cornel, whose work I stumbled upon really early. So it's it's really to kind of like drive home the notion that this condition doesn't begin overnight. You have decades to set yourself down a different path if you simply become aware of you know the fact that your choices do impact your your brain health and um and so it's it's impart information, al but it's also it's a tribute to um my mom and it's a tribute to anybody really who whose ever experienced dementia both as as a patient or as a caregiver. It's it's a film that I you know people will find solon and um and yeah it's .

really cinematic .

and it's it's it's hard for me to watch but it's it's a film that is um I think really emotional really it's a really intimate look into what that's what dementia like and and my mom is such a charismatic light, you know and she's so reliable and she's Young, you know she's like early sixties in the film. And so for anybody who thinks that this is something that you know only affects old people, you know people, grandma, grandpa, I think it's going to shut a lot of um unhelpful misconceptions that people have about these conditions.

Was there anything that your mother found or that you found that helped your mother in mitigated some of the symptoms?

Exercise definitely helped. I I think IT slowed the progression of the condition but um but is also in a small in a significant way lifted her spirits because I mean we know that exercises is really important for mental health and and it's certainly helped with hers but IT also I mean, there is there is evidence that exercise, whether parkinson's disease or alzheimer disease, it's I mean it's profoundly effective, as you know, I mean potentially in terms of slowing the condition, improving symptoms, logy, improving quality of life. And so yeah I mean, we got her on an exercise regime. We hired a trainer um and that was really the first in our life that my mom ever really took exercise seriously which is crazy to think about but um but yeah.

there's a whole generation I didn't think was necessary.

It's wild to me. I mean such an important part of my life and it's it's just so good for you from a mental from a metal bolic health standpoint mental health, brain health, cardiovascular health is just like and we've become so set ary generally we have a schedule our our activity today. Um so yeah it's not you know there is no magic bullet unfortunately. It's it's a multifaceted but and we don't we don't yet have all the answers, unfortunately.

But my intent was to show people to convince people that you know even though we don't have all the answers, we don't need to sit idle on our hands as we particularly with the degree of self harm, that your average person is self imposing on a data day basis with the foods they're eating, with their lifestyles, like we can do things a little bit differently. And the research tends to support that by changing the way that we're doing things. It'll buy a additional years or maybe even decades of cognitive health.

Will that alone? I mean, that's that's an amazing thing.

That's a hope. I mean, what my family was there was awful. I wouldn't ish upon my worst enemy and and I think that if there's a way that my work can, you know, affect people and prevent one additional case, I mean, that would be amazing, right?

But are there any medications that have promise?

Well there's research now looking at these um like summer blue tide, these petites some gw tied for decades was used as A A time to diabetes medication and now obviously it's being used for weight loss and they're now pushing IT on children and people are using IT for vanity reasons which I I don't support but in so far as its a can lower blood sugar.

Um they're looking now to see if IT reduces risk for the development developed mm's disease theyve already shown that IT can reduce risk for cardiovascular events, which I think is great. I mean, if it's the last line of defense for you and you need that medication, am happy that we have IT and they have shown that I can reduce cardiovascular events. They are looking now to see if they can reduce risk for alzheimer's disease.

And there have already been a few, a few trials showing that IT might improve cognitive function. Now the reason for that is that some of glue to a actually increases insulin secretion. And this is, I think, just abandon. This isn't a fix for the condition. But they've shown they're we've known for a decade now at this point that intonations insula connection improved cognitive function because the brain has become essentially insulin resistance, who you're just like hitting IT with insulin and IT seems that that can lead to an acute improvement in carbon to function in patients with with alzheimer disease, I believe.

So has anybody ever done that? Like for a performance of hanckel rug?

That I don't know. But there are there are studies. Susan craft is one of the lead researchers whose published a lot on this over a little .

weak verity.

yeah. School quarter yeah wow yeah I mean, it's IT for somebody with with because in in the brain of somebody with alzheimer sees glucose metabolic is is dramatically constraint and so you're basically like you're shooting incident straight up into the brain because whatever goes up your nose is like you by pass the blubbering barrier because you've got these old factory neurons that extend into the nasal cavity. This is one of the reasons why our pollution is so harmful when we breathe and through our noses.

And one, the reasons why people sniff coke.

There we go. So they're blowing insulin up the nose and they are seeing that can in that improves cognitive function. And there I think theyve already I could be wrong but I think theyve already shown in um in a face one and face two trial that IT IT leads IT leads to an improve in cargador function in patients with out alcyon disease. And so you know I think that's potentially to administration of .

intravenous insulin beneficially affected spatial memory and executive function healthy Normal way adults interesting what long return application is also improved decorative memory with the difference with decorative memory memory rather uh.

I think it's I mean, i'm actually nature. I think gate interesting.

they're walking Better and weird yeb memory. But the thing is in the in the brain .

of somebody with alzheimer disease. So one of the reasons why why they are calling a type three diabetes is because there's deficiency and insulin resistance. So I kind of has the hallMarks of both type one and type two diabetes.

Interesting memories is directly accessible to conscious recollection, interesting fact date experiences that require through learning retrieval. This information usually intentional and requires the awareness of the individual interesting decorative memory.

So IT seems to know you're basically shooting up the brain with a peptide. Insuing is a peptide that causes IT to dramatically, you know, maybe uptake. Lucas insane role in the brain is is different than its role else wearing in the body, for example, skeletal muscle it's not IT serves IT plays multiple functions in the brain um but yeah in china is ensuin has been shown um in some studies but who knows I me maybe spring insulin up into the brain on chronic basis increases in some resistance and then you become dependent on that you know right.

So as the last as a last like maybe maybe it's it's helpful you know in some capacity, but I think that's one of the reasons why summer blue tide might help um for somebody has already experiencing cognitive decline. But then also I mean, yeah there I wouldn't the drugs that are helpful in the setting of somebody who's already been diagnosed there really there isn't much. There isn't much.

I mean, there were these drugs that were were approved and have recently been essentially abandoned. Um one of the drugs being eja oma by biogen because they found IT to be effective at reducing the black in the brain, but IT LED to first, while there were awful side effects, IT actually increase these drugs increase brain atrophy and didn't lead to any significant improvement in cognitive function. So I mean those were a big fail and and I the drugs prior to these monoclonal antibodies like adjani have been alike minimal effective like mama was on prem, all of them they didn't do anything for her. So it's a it's unfortunate. I don't think that drugs really have a fighting chance when IT comes to a condition that has taken decades to develop.

So the only thing that really seemed to help her was exercise.

Exercise helped um exercise helped. And it's not like it's not like I put her on some crazy diet. I mean, there is there is really no evidence that any dietary party on other than maybe the key generic diet um would serve any purpose. I mean the key to genetic diet potentially, particularly earlier on in all hammer's disease, might improve certain quality aspects of quality of life. But it's not a cure and it's a very difficult diet to IT here too.

Is this because your brain starts functioning on key tones, glucose.

so up to sixty percent of the brains energy needs can be furnish ed by key tones. Normally your under under fed conditions, your brain is using glue coast one hundred percent as a fuel source, but your brain also can can use key tones.

And IT seems to be the case that the brain of somebody with alzheimer disease, their their ability to generate A T, P from glue costs diminished by fifty percent, but their ability to generate energy from key tones is unperturbed. So you can basically supplement the brains energy needs with key tone bodies. But as a, when a person develops alzheimer disease, there they are, preference for sweet foods increases. They actually develop a sweet tooth, which is thought to be the brain essentially crying out for sugar because it's it's starving essentially for energy and um and so getting somebody with alzheimer disease to adhere to a category diet incredibly difficult to do.

I would imagine. Interesting um what about exogenous key tones?

I think those might might help. There's not there's good data on exigent ous key tone, but there is an F D A approved medical food. I believe it's called aconite, which is a medium chain triglyceride product, medium chain triglycerides, ted, by deliver two directly, two key tons, whether you're in a faster fed state and that's actually an F D A approved medical food.

Um we now have various keystone products on the market that I would suspect might have an impact, but I don't I don't know for sure there is one um pediatrician shea nearne o pediatrician named doctor mary newport who's been an advocate for this research for decades at this point um whose husband Steve developed alzheimer's disease and SHE knowing what he knew about neonatal nutrition. SHE started giving him coconut before the availability the widespread availability M C T oil in these keystone products and this an anette but he has written about him and reported that when he initially started giving her husband these key tones he had alzheimer disease. He saw a dramatic improvement in his cognitive function. Wow, a dramatic um SHE kept giving at .

him to say the dosage was of this coconut ltiap .

ltiap ables POS a day. But now we've got Better options .

than a bad option. Bad option.

It's not bad, but it's not purely um so coconina oil is there are a few fractions of coconut oil ders. It's predominantly tly lorc acid and then you've got caproic asi, copilot asi.

There are all all these other components of coconut oil but now you can buy um I believe the most key degen's fatty acid that comprises coconina oil is copilot acid C A, I believe and it's just a more pot key tone precursor and there's really no like this is basically based on anecdote but at first SHE started giving a coconina oil and SHE reported a significant improvement and um but now we have all these other key on products on the market c which you might play role. We I would love to have more research on this obviously but um certainly worth a shot. The one cave adult says that you know, IT can cause the area when you over consume this stuff. So just not be mindful .

that be careful.

kids a wants that.

What are the things can be done?

Hm, I mean, you know what .

about cold exposure? Heat exposure does that any of that called plunge and sona have any effect and obviously has A A A big effect on dopa mean .

in norbanus friend and RAM there's research out of um the university of finland showing that sona use is associated with pretty dramatically uh produced risk for all other cities. Also stroke, hypertension, al cardiovascular .

disease .

all all cause mortality. Yeah now that's an observation study, but I think it's it's potentially more telling that IT was a study done in finland because in finland, finland is the sona capital of the world. There's one sona on average per household in finland.

And so IT kind of remove a bit of the healthy user bias that you might see doing that same study here. You know people here in the united states, people who regularly use saunas, maybe they're more well off. They have SPA access, they have fancy gym memberships or if they can afford Davis on in their homes.

But in finance, like one sona, it's like a shower, like one sona her house. And in that observational study, they saw consistent health benefits due to regular sona use two to three times a week. I think IT was like, I want to say, close, twenty percent reduced risk.

Four to seven times a week, thirty five to fifty percent reduced risk again. But mechanistically sawn, as they do get your heart rate going. They do seem to ultimately reduce blood pressure, even though they raise IT acutely. When you're sitting in a sa, it's it's like a work out that you can self pose while sitting absolutely still. Yeah, which is amazing.

Yeah, is amazing. Stationary cardio.

Stationary cardio. exact.

It's great way to put IT, and it's good for mental resilience.

Yeah, I like i'm a huge fan. I don't get to do IT as often as I as I would like. And it's also when you sweat, you're releasing like you you sweat out sallets, you know you release a lot of these chemicals that were being exposed to on a daily basis through your sweat, you pop them out, you pee them out.

And um and so I think it's a really great a health modality. I mean, it's not we don't yet know for sure that it's causes related to you to alzheimer prevention, but. I mean, I would I would assume that there's a real effect happening there.

Um when you look at all of the different things that are available today did to improve your health, when you look at lifestyle choices, dietary choices, exercise choices, what is a is there way like if a person is listening to this, like what's the best step forward? Like if you if you are listening this, you know, I am, i'm making a choice. My life is a disaster. I like, shit. I'm secondary.

yeah.

I think, how do I jump in?

How do I jump in? Well, I think you don't you don't want to break off more than you can chew, right? I think it's a big mistake that people make. You want to try to adopt one new habit at the time and after that habit cement's.

Then you can try adding in another habit, but for some, for some people, that might be as simple as drinking a glass of water before your first cup of coffee the morning, you know, just hydrating yourself before that first cup of coffee. And then once you start doing that, maybe start to look at breakfast, you know, breakfast, there's all this data now coming out showing us that I used to think, and this is an area where my thinking is evolved. I used to think that breakfast nonessential, some like, you know, that the later in the day we can push our first meal Better.

You know, we would get some kind of like autocad Browning point or something like that. But actually the data has come out showing us that when we eat up protein rich breakfast first in the morning, and we consistently eat that every day, IT does a really good job at regulating our home, our levels throughout the day. We subsequently, when we need hyperon breakfast, we eat fewer calories over the subsequent twenty four hours. 嗯， and I think that's really important. And how many people today start their days with the you .

know coffee drink from and both .

yeah like starting your morning with dessert that's how so many people start their mornings today right a bow of sugar sweden cereal coffee with sugar and some fruit juice you know yeah and it's A I mean that you're setting yourself up for hunger deregulation um it's just no way, no stress you know and um and so start try starting your day with with with a protein rich breakfast you know try to hit thirty, forty maybe and fifty grams approaching with their first meal the day it's a great way to was wise you're hunger to make sure that you're going to be you know come lunch time you're not going to be up against the wall looking for the quick sugar y fix from the vending machine or from the you know the rec room or the cafeteria or whatever.

I think it's it's a great first healthy habit to adopt and and that's going to influence your behavior subsequently down, down, down the line. I also think it's really IT can be really useful to try to be as present with your food as possible. I mean, i'm guilty of eating on the run just as much as you know anybody else today.

But studies show that when we're distracted, when we're eating, we tend to consume more calories, about fifty percent more calories, which doesn't seem like a lot, but you consume you know fifteen percent more calories with every meal every day. And that's that adds up to a spirit tire over time. You know you want you really want a major in the majors and as opposed to the miners, which I think many people do today.

So you know, prioritizing whole foods. It's like that's like the if there's one dietary tip, you know I really think that that's IT because in so doing you are optimizing force to tidy. We know thanks to nh funded research that when people eat largely an ultra cess diet, they tend to over consume their calories um budget for the day by about five hundred additional calories.

This is intentional. I mean, this is something has been engineered these over process engineer .

yeah it's engineer and nobody have been honest about this. You know that these foods are literally designed to be over to be over consumed. It's not as you're not a failure for over consuming them way that there that's how you are meant to respond to those foods yeah and it's the food industry, right? They're certain ly playing a role.

But it's also your own biology. It's like how your brain and your taste buds s have evolved, because food, the ubiquity of food, hasn't always been a thing. You know, we've for the vast majority of our time on this planet, food scarcely was a real issue. There were more underway people walking the earth than underweight. Now that cesar has flipped, now we are living in the for the first time in human history, there are more over way people walking the earth in underway due to, you know, this phenomena westernization of of our diets.

I think it's also very important what you said about not biting off more than you could you and just try to take on one healthy habit at a time and build up to that um because it's it's been shown that habits if you can continue them for a pretty term period time. Well, I think it's ninety days or something like that once IT gets to around ninety days, those habits become a sort of semmens in to .

who you are yeah I mean, I started making my bed a year ago and four in my forties. Hi, i've never made my bed until about year, and it's a habit that now i've cemented. You know, so you can teach old dog new tricks. That's a funny one. Yeah, I started making my bed.

yeah. And that could also be walking around the book could be, you know, have an exercise routine. You start to just simple push up and set ups and body waits while to every morning get your day going with that. exactly. And if you can do IT every day over a long pretty time and you'll see results.

And if you if you're really sedentary, like if you've never stepped foot into a gym, you don't know what. First of all, gyms are the most welcoming places to new bees, so don't be intimidated by that. Some of the most jack guys in my gym are the sweetest dudes and are always willing to, you know.

that's their thing that they enjoy doing. They are happy with .

more people do IT yeah I mean I I don't know it's because way you know this is revealing, but i've never been asked for my advice in the gym but but you know have to give IT but generally like people in the gym's are friendly, they are nice, you know um they are also experiencing .

the indoor phin rush of the exercise. They're happier. I love giving out .

on solicit advice. I do IT sometimes in the gym and I get where IT looks. I ably shorten because I live in with tollyvoddle. It's a yeah I mean the people get intimidated by the gym environment and I think it's it's a really ashame because some of the nicest people are people .

don't know where to start, you know that's the problem. And it's so intimate to like walk into this place where everyone so familiar, their early so far on their fitness journey path, that, you know, you look at their body like that is not my body. I can never be like that. I am never gonna that.

They had to have somewhere. They start somewhere. And here's think about about fitness ness is that it's like it's not it's not once you adopt IT into your life and you embrace IT in your the lifestyle, it's like the rising tide that lives all the boats in your harbor.

Because the discipline the the discipline that IT takes um that you you know that habit once cemented, I mean you can apply the things that you learn in fitness to so many other areas of life. Um it's just such is so powerful. And if if if lifting waste is intimidating to you, if you know if if you're not even walking on a daily basis and start there, maybe just know go on more walks.

but just to walk around your block, it's good. So IT doesn't seem like you do and much, but you really don't walk that far on a Normal basis. And you know you walk to your car, you walk to your office, you walk to the lunchroom, like whatever you doing, if you can just force yourself to walk a mile, just one mile that's like so much more than you ever walk in, you know, and one unbroken period of time oh yeah.

I mean, I living ala. It's really difficult sometimes to get those steps in. But the whole ten thousand steps thing is a bit that kind of came from nowhere actually .

ten thousand steps I sort of .

like six feet distancing yes yeah just like that action um although unlike sixty distancing, there has been some research to come out since that kind of hit the cultural site guys yeah showing that you know it's actually a pretty good target you know um somewhere in the range of seven thousand, ten ten thousand steps .

a day and it's doable and IT doesn't kill you. It's not that hard yeah like if you living a book on tape, you go for a walk or podcast easy.

something bad yeah and if you .

can just do that every day and then work your way up to some other stuff and then once you get the courage up, take your class, take a yoga class, take a martial arts class, do something where it's fun to do when you getting your exercise in, which is a really great way to do IT.

I go to the tim. I just walk on the trade. Ml, i'm not a runner.

I've never liked running. I know many people do and power to them. I've never liked. And now with my like low bad stuff it's like become even more um aggravating.

But I just I get on the I walk like I walk on the tunnel and uh it's incredibly gratifying. You know, you can put that, put that in line up, you know, to six, seven, eight, nine. And it's it's a fantastic quality. Asco workup.

he really is, yeah, especially with a high incline. I do IT with the way.

at best in a high incline rocking.

yeah, yeah, yes. And swatch a movie to fuck and suck. C judging. It's amazing how hard IT is on your feet. That's what kind of crazy like your feet IT tired, yeah, you know.

but it's so good. I mean, like you know, when you're your body is, I mean, it's a very intricate network of tubes and pipes and not every fluid in your body has its own heart, you know so the movement is actually, I mean I can help prevent cancer um exercises is a powerful cancer protective modality because you ve got you know these immune vessels. Your emphatic system is is relies on movement, right flexing your muscles actually pushes fluid around your body that don't otherwise have a pump and um your brain when you're sitting for an extended party time blood literally drains from your brain and just a brief walk. Um every twenty minutes of sad tary time brief walk just know IT oxygenate the brain and you can feel IT what's want the reasons .

why writers like to go for walks after the right and helps them review their material and you like a lot of guys do that, they though right early in the morning and then they go for a walk and theyll bring a tape corner of their phones that gives the voice.

And as they're walking, they'll start reviewing their material and thinking about their material as they're walking and they like may, a new idea will come because, you know, you're getting the heart rate, oxygen, all the endorphins. And then you're also in this thing where you just walking and just thinking. And as you do, that idea is to proud, very common amongst writers, to go for a walk after the initial right of the day.

Yeah also helps blow off steam and yeah it's it's incredible by me of this post ten .

body with quotes every forty five minutes is more effective at, but blood sugar regulation than a thirty minute walk. Well, that's even Better.

How about that easier to do also? Oh yeah ten body way squads every forty five minutes is that for the whole day um I mean during an eight hour period of sitting, yeah not a hard, brief, intense bursts of activity, often called exercise snacks, offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles. Um exercise .

snacking yeah that's a thing that's a thing that's been references in the in the exercise literature n seems to be superficial.

I know a friend who did that that radical improved his pulps. And so he put a bullet bar in his house, and he would just walk by the bullet bar and just do a couple. Oh, and he would just do IT throughout the day, just every now, and then do a couple of pulps IT mean, sort of like lines up with the strength first philosophy of a pavol sling and all the talk of cattle bell work, like, do you do any that stuff? Do you know what his ideas were?

No, not really.

The idea was um you should never do anything to failure and that this idea of doing things to failure is you're just trying to rush results by, you know, forcing yourself to do that and that strength should be thought of as a skill and the way to practice skills to not be tired. And so when you do cattle bells like I I follow these principle.

So so if i'm doing um clean and presses with seventy pounds, I could probably do twenty five reps if I wanted to get to failure if I really wanted get to so I don't do that, I do ten and at ten am fine, I could totally keep going, but I put IT down and then I walk away and then um IT looks like i'm lazy because i'll just like watch T V. I watch a fight on on T V. I won't do a thing for five minutes.

So in between my sets I am not the guy that like unless i'm doing in dance training, i'm not the guy that like goes through these sets like go to go next one push IT. I don't do any of that and i've gotten significantly stronger. I I just wait a long time in between sets and my workouts, like my carbo workouts, might take two hours hours.

So i'm lifting waits for two and a half hours. But in between i'm drinking electric, light filled water. I'm taking, I took this alphabet in prewar out that has been allonby in a lot of, I drink that stuff and I get all the reps and that I would if I just burn myself out by sandwich ing them together.

But i'm doing IT in point where what i'm doing, like my third set of ten reps, i'm not tired. I can do that there. Is that no problem? And I put IT down, and then I go to my next exercise, and I feel the same protocol for my exe exercise.

So whatever that is, where there is a gate rose, same thing. I don't go a failure. I get like whatever the rap number is with whatever the way that is over time.

I figured IT out. And then I take a big break, big break, five minutes, ten minutes, even, maybe sometimes. But I really want to look for the last set. I really want to be fresh. And then when i'm hitting these, i'm not fatigue. It's decreased my so this substantially IT is allowed me to get all the repetitions that I would get in a shorter workout but um i'm never in a point of fatigue gram having a difficulty control in the wait. And I think the russians use a strength training method you know, a long time ago, and they they realize that this idea of, like train smarter, not harder.

Now this optimizing for strength, for hypocrisy, strength, strength, primer strength.

yeah mean hypothesi. A lot of times like body builders, if you you ever observed, they'll do really liked weight in extremely high repetitions like a hundred curls with like fifteen pounds, you know because they're just trying to blow out those muscle fibers. But I don't necessarily think that contributes to strength the same way lifting things that are heavier does yeah I mean.

i've always heard that lower on the red range, you know as opposed to hire in the range tends to promote more strength and then hypersurfaces you can achieve across the rage right now. Yeah, I think we now understand. But I wonder how a reconcile because for hypercharged y i've never i've never been all that strong.

And so my workout have been primarily focused on hypertrophy. But i've always thought that while you don't necessarily need to go to failure on every set, you do want to get close to IT. And maybe even hitting failure, you know, on the last set seems to promote good gains in terms at least in terms of muscle growth. Yeah.

maybe if you want to get jacked, I just want to be strong. Yeah, and I want also to be strong. Functionally, I don't do anything in isolation.

I don't have any isolation exercises. Not not a single one that I do. No preacher curls know nothing. Everything that I do involves the whole body.

Are you familiar with, uh, this concept of stretch mediated hypocrisy that people talking about I am.

but explained to people .

it's super interesting. So obviously, working through the entire red range of a movement is beneficial um and should I think generally be the default but my understanding is that when the muscle is in its most lengthened position overload, you seem to get a lot of bang for your book and that's where the benefits of um lengthened partials comes into play um but also really kind of emphasizing that stretched position of any move, you know of any exercise, whether it's like the bicycle or the chest fly or even the chest press.

You know making sure that you're really stretching out that that muscle seems to there seems to be a lot of reward um to be gaining from that. You know where is opposed? I think like what what maybe what's what's most interesting about IT is that we tend to think of most of the gains being achieved when fully contracted, you know like we squeak the full contracted position, for example, of the chest fly.

Whether I think what this research is starting to suggest is that you actually get more benefit from like that stretched position. I was really emphasizing that and making sure that you're really as opposed to kind of just doing like this, like partial range of motion, like really kind of extending out and Carrying that kind of philosophy to you know on through you know, every left. I think there are some there are some thinking that you know the when you're like certain certain exercises, there might be some risk you know incurred with that. Like for example, preacher curls, for example, like i've seen some like car stories, videos on instagram, more people or yeah snap their byers you know yeah but just generally speaking um that that sort of like a big buzz thing now within the fitness community. Um the you know stretch mediated stretch mediated hypertrophy which which is interesting .

economic sense because it's kind of the most vulnerable time of the lift is like especially of a flying. You're back this you feel so vulnerable where's like here? You feel pretty strong like once you have achieved like a certain amount of a distance pulling the cables, you get to hear now you feel very strong. And then the end yeah feel vulnerable in the beginning. And the beginning everything feels like I got to get past this where it's enjoyable and it's kind of enjoyable in this red range like as you're bring in the hands together.

yeah yeah I mean, i'm not i'm not definitely like an expert on the topic, but i'm a student of of IT of fitness science and and i've put IT into practice and i've seen some pretty significant games as a as a result. You know it's it's IT is interesting, but primarily know you generally want to stick complete the full range of motion but then just maybe throwing in some length .

and partial or just a few extra reps .

the bottle yeah go past failure. You know adding more volume always seems to be helpful from the standpoint of hyper graph. Provided you're not adding junk volume and you're not just building fatigue, you're actually adding stimulus.

Um seems effective. I think that's one of the bigger mistakes of people making the gyms that they don't train with adequate intensity. I see a lot of people in my gym, they're lifting weights um and they I see them putting the weight down when they clearly had you know five, six additional rubs in the tank there. They're not lifting way that all that heavy compared to how you described your new lifting style. They are kind of just going through the motions of the exercise, not actually sending that the adequate stimulus to the muscle that IT needs to adapt or stronger or we're going to die.

And then they wonder why they don't get any results exactly yeah as well a lot of people do with everything in life, unfortunately. And uh, you pay for that whether you realized that or not. What you don't pay in the gym you pay for with the rest of your life.

Yeah, one hundred percent. Yeah so true.

Anything else? Max, you want to bring up what we're here?

Oh man um i'm just super sight to yeah to be here to get to do what I do to you know share evidence based research with people um but in a way that's practical and that acknowledges the limitations of the research that I share and the just the general landscape of nutrition science, which tends to be incredibly weak um I think that's not often acknowledged um that a lot of our nutrition studies are incredibly weak built on epidemiology which has many flaws or not flaws it's good for what it's meant to do but I think we tend to over interpret IT um and we use IT to influence others which I think is not smart.

Borderline unethical um and so yeah and so far as I get to provide uh. You know, a more authentic, high integrity, highly actionable path for people. I'm just just grateful that I got to do what I do.

And I do IT on my podcast, the genius of life. And i'm super excited for people to watch the film, which i've worked on for the past ten years. And again, I think it's the most important thing i've ever done. And i'm super proud of IT and grateful to be here.

So thanks for i'm gratefully have you. You are a really important resource and I think it's it's a great pleasure to have people like you available to to provide free information for people to learn about all these different ways that they can benefit their health. And um you know it's just so important to have someone like yourself out there that really focus is on IT and does a great job of distillate that information.

Thank you, brother.

Appreciate you very much. Tell everybody how I can .

see your documentary little empty boxes dot com little onto boxes outcome. You can as of today, you can buy IT. You can rent IT. We've got some cool limited time bonuses assigned poster, but i'm so excited for you guys to see this film of put my heart and soul, blood, sweat and so many tears into IT and listen my park cast the genius of life and up got books, the genius life, genius foods and genius kitchen .

and your instagram and twitter. What are those dresses?

Yeah, at max, look of year comes. I was .

up spell .

to people M A X L U G A V E R E.

You know, thank you.