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I Analyzed 100,000 DNA Samples - The #1 Diet That Kills You! ~ Gary Brecka.
https://www.bitchute.com/video/4r7YUbGuSBz5
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Gary Brecka, a human biologist with extensive experience analyzing genetic data and clinical records, presents a health philosophy centered on providing the body with the necessary "raw material" for optimal function. He emphasizes a return to basic principles of diet, movement, and connection with nature, often expressing skepticism towards complex or synthetic interventions. Key themes include the addictive nature of processed foods due to dopamine manipulation, the importance of nutrient density and whole foods, the benefits of grounding and cold exposure, the critical role of sleep hygiene, and a strong belief in the body's ability to heal and regenerate with the right support. He also touches on the surprising accuracy of mortality prediction and the potential for significant lifespan extension in the near future.
Main Themes and Key Ideas:
1. The "Raw Material" Approach to Health:
Brecka's core philosophy is that many modern health issues are not consequences of aging, but rather "a consequence of missing raw material in the human body."
He draws an analogy to plant physiology: a true arborist wouldn't just treat a wilting leaf but would test and amend the soil to provide missing nutrients. Similarly, human health requires providing the body with essential amino acids, minerals, nutrients, and fatty acids.
He contends that modern medicine often focuses on treating symptoms with chemicals and pharmaceuticals without addressing the underlying deficiencies.
2. The Addictive Nature of Processed Foods and Sugar:
Brecka strongly states that the brain is "crack addicted to sugar."
This addiction is driven by sugar's ability to trigger dopamine release through specific receptors, like the RF12 (or RF1A2) receptor on the tongue, creating a powerful reward signal.
He claims the food industry intentionally exploits these dopamine cycles, engineering products to be "intentionally addictive" to ensure repeated consumption.
Processed foods in general are viewed negatively due to their lack of nutrient density and potential for harmful additives.
3. The Dangers of Seed Oils and Folic Acid:
Seed oils (canola, sunflower, safflower, grapeseed, palm kernel oil, vegetable oils) are identified as the "most harmful foods that people constantly eat."
Their processing involves harsh chemicals and high heat, making them "pro inflammatory."
Brecka advises against using these oils for cooking and recommends alternatives like grass-fed butter, ghee, grass-fed tallow, coconut oil, and using olive oil at room temperature.
He is critical of fortified and enriched foods containing folic acid, a "completely synthetic" nutrient.
He notes that about half the population has an MTHFR gene mutation, hindering their ability to convert folic acid to usable methylfolate. This deficiency can lead to "consistent gut issues" and "anxiety." He recommends supplementing with methylfolate and a good B complex.
4. Skepticism Towards Certain Health Trends and Emphasis on Basics:
Brecka questions the effectiveness of "fancy anti-aging products," suggesting many are superficial.
He brings health back to "basics" and practices that mimic natural exposure.
5. The Importance of Connection with Nature:
Grounding or Earthing: Direct skin contact with the earth (grass, sand, etc.) is recommended to "repolarize cell surfaces." This is believed to improve red blood cell separation, potentially enhancing circulation by preventing clumping.
Ocean Grounding: Swimming in the ocean combines grounding, negative ions, and sunlight for a "health trifecta."
Small Doses of Sunlight: Getting small doses of sunlight daily is "very good for you" and a "greatest mood enhancer." It also aids in vitamin D3 production and helps reset circadian rhythm.
6. Specific Recommendations for Hydration and Supplementation:
Morning Routine: Start the day with RO water, adding hydrogen tablets (pressed elemental magnesium) and a good quality mineral salt like Baja Gold Sea Salt.
Hydrogen Tablets: These are seen as having "dramatic effects on the inflammatory process" and potential benefits for cellular energy, telomere length, and circulation. He believes they will become as common as multivitamins.
Mineral Salt: Essential for replenishing trace minerals lost in filtered water and depleted in modern soil. It is suggested for hydrating and mineralizing the body, and potentially alleviating headaches/migraines.
Vitamin D3 with K2: Highly recommended due to widespread deficiency. Maintaining higher levels (60-80 ng/dL) is linked to reduced risk of certain cancers and improved autoimmune response. It is very difficult to overdose.
Methylated Multivitamin: Recommended to address potential deficiencies in essential vitamins and support methylation processes.
Omega-3 Fatty Acids: Prioritizing intake from sources like black seed oil or small fish is advised.
Magnesium: Especially magnesium threonate, is recommended at night to "quiet your mind" and help break down waking neurotransmitters (catecholamines) associated with rumination and anxiety.
Probiotics: When choosing a probiotic, select one that is protected against stomach acid.
Fat-Soluble Vitamins (A, D, E, K): Should be taken with food or suspended in oil for proper absorption.
7. Alcohol and Other Substances:
Alcohol: Considered "always bad for you," but dose-dependent. Tequila is preferred if drinking due to its processing.
Red Wine: Contains resveratrol, but supplements offer the benefit without the alcohol. US wines are often high in sulfites, which can cause headaches; French and foreign wines are preferred.
Nicotine: While the delivery systems (smoking, vaping) are problematic, the nicotine compound itself may have some benefits, including potentially binding to SARS-CoV-2 receptors and emerging potential in oncology treatments.
8. The Power of Sleep and Sleep Hygiene:
Sleep is highlighted as a "secret superpower" that is free and accessible.
Developing a consistent sleep routine and hygiene is crucial.
Setting an alarm to go to sleep 15 minutes before a chosen bedtime (e.g., 10:00 PM) is a simple yet effective strategy.
A contrast shower before bed (hot water on the neck, then cold) is recommended for preparing the body for sleep.
9. Exercise and Mobility:
Exercise is deemed "nonnegotiable."
Walking is "probably the most underrated exercise in the world," improving insulin sensitivity and muscle glucose absorption.
If time is limited, "weight training, hands down, is better than cardiovascular training" for overall benefits.
Maintaining "mobility and exercise later in life" is a nonnegotiable for living a long life.
10. The Link Between Gut Health, Anxiety, and Genetics:
Brecka observes a strong correlation between anxiety and gut issues, particularly in women.
He attributes this in part to the MTHFR gene mutation's impact on folic acid processing, which can affect both gut function and neurotransmitter balance (catecholamines).
11. Food Comparisons and Nutrient Density:
He refutes the comparison of eating meat (specifically grass-fed ground beef) to smoking a cigarette, emphasizing that context and nutrient density matter.
Grass-fed ground beef is described as "one of the healthiest, most nutrient dense foods that you can eat."
Eating nutrient-dense whole foods is argued to lead to eating less overall because you feel satisfied, making it a worthwhile "investment."
12. The Body's Capacity for Healing and Longevity:
Brecka firmly believes that "90% of it is in your control" when it comes to health and longevity, with genetics and luck playing a smaller role.
Due to cellular turnover (300 billion cells per day), the body can significantly change over 84 days.
He states there are people alive today who could potentially live to "a hundred and twenty, possibly a hundred and forty."
He offers hope, suggesting that many conditions believed to be permanent can be addressed by providing the body with the right raw materials and establishing healthy habits.
13. Investing in Health:
He suggests prioritizing investment in "nutrient dense foods" over cheaper processed options, as you will eat less of the former.
For a $100 monthly health budget, he recommends hydrogen tablets, mineral salt, and vitamin D3 with K2. A methylated multivitamin is suggested if the budget allows.
He also advocates for investing in biohacking devices that mimic natural benefits (like PEMF mats for grounding, or hyperbarics and red light beds) rather than luxury items.
14. Mortality Prediction and the Insurance Industry:
Brecka claims his team could predict mortality to the month based on analyzing genetic and clinical data.
He highlights the insurance industry's reliance on actuarial data to predict lifespan, noting their financial solvency as evidence of the accuracy of such predictions on a large scale.
15. Challenges to Common Beliefs:
Blending fruit does not significantly increase its glycemic profile; the main loss is fiber.
Peanut butter is discouraged due to high potential for aflatoxins (molds); true nut butters (like almond butter) are preferred.
Processed yogurt is considered harmful due to the removal of fats and addition of artificial flavors. Whole fat Greek yogurt and raw a2 yogurt are seen as beneficial.
16. Biohacking and Extremes:
Biohacking is valuable, but it's important to avoid taking it to extremes, which can become a "detriment."
He uses NAD supplementation as an example, suggesting focusing on supporting the body's natural production rather than relying solely on external supplementation, particularly orally.
17. Testing and Assessment:
For assessing health, he recommends a standard blood test including complete blood count (CBC), comprehensive metabolic panel (CMP), lipid profile, hormone profile, and nutrient deficiencies.
He also advocates for more specific testing for "invaders" not typically found on standard labs, such as mold, mycotoxins, heavy metals, viruses, and parasites.
When testing hormones, particularly testosterone, it's crucial to look beyond just testosterone levels and assess LH, FSH, free testosterone, SHBG, and DHEA to understand the underlying cause of any imbalance (signaling vs. raw material issue).
18. The Importance of Community and Purpose:
Sense of community and purpose are listed as "two nonnegotiables in living a long life."
He emphasizes the importance of intentional habits and finding a community of like-minded people for support and shared knowledge.
Supporting Quotes:
"If you wanna see magic happen in human beings, you first give their body the raw material it needs to do its job."
"Ah, sugar, the big villain for many health experts... He describes the brain as being crack addicted to sugar."
"He claims the food industry actually studies these dopamine cycles to engineer products that hit that sweet spot, pardon the pun, and keep us coming back for more, making them intentionally addictive."
"He questions if all these fancy anti-aging products really work. He tends to bring it back to basics like uh grounding or earthing."
"Earththing? You mean literally touching the earth? Basically, yeah. Direct skin contact with the ground, grass, sand, whatever. He says it helps repolarize cell surfaces."
"Starting the day with RO water, but adding hydrogen tablets, which are pressed elemental magnesium, and a good quality mineral salt like Baja Gold Sea salt."
"Alcohol... pretty blunt. Always bad for you. But he acknowledges it's dose dependent."
"No such thing, by the way, as an essential carbohydrate."
"Fifty percent of the world's population is deficient in vitamin d three."
"Sleep a good sleep routine would look like this... just do yourself a favor and pick a bedtime."
"When you ask them what anxiety is, they'll say, well, it's like this sensation of the presence of a fear without the presence of a fear... Chemically, they are the same thing."
"People that have these types of ruminating thoughts do extremely good on magnesium supplementation, especially magnesium threonate. That will quiet your mind."
"So where I start with these devices are, what are the devices that most closely mimic what we get from mother nature?"
"What are the most harmful foods that people constantly eat? No question. It's seed oils."
"Processed yogurt. No question... what we do is we take the yogurt, and we we anytime you see a yogurt that says, artificial flu flavors or natural fruit flavors, that's code word for ain't got no fruit."
"No. There's no real difference [between eating blended vs. whole fruit]... in terms of the hit to your blood sugar, there's no there's no difference."
"I am not a big fan of peanut butter... Peanuts are legumes. They're seeds. They're one of the highest in aflatoxins that we know of."
"Oh, 90% of it is in your control [when it comes to longevity]."
"If I had a hundred dollars a month, I would I would be taking, hydrogen tablets... I'd add a hydrogen tablet to my drinking water first thing in the morning, and I would add a mineral salt, to my morning routine. And I would take if I could only take one supplement, I would take a d three with k two."
"Sense of community and purpose and mobility and exercise later in life [are the two nonnegotiables in living a long life]."
"I have never seen a woman that suffers from anxiety who did not also have cut issues."
Conclusion:
Gary Brecka's perspective emphasizes a fundamental approach to health focused on providing the body with essential nutrients and engaging in practices that reconnect us with nature. He challenges conventional wisdom regarding diet, aging, and disease, highlighting the potential for significant improvement through intentional habit changes and addressing underlying deficiencies. His insights, drawn from extensive data analysis and clinical experience, offer a compelling argument for prioritizing whole foods, natural exposures, quality sleep, and targeted supplementation as key pillars of a healthy and potentially longer life.
Recommendations:
Further research into the specific mechanisms and scientific evidence supporting Brecka's claims regarding grounding, hydrogen water, and the impact of folic acid/MTHFR mutation on gut health and anxiety.
Consider incorporating his recommended dietary and lifestyle strategies into health guidance, emphasizing personalized approaches and consulting with healthcare professionals.
Explore the potential for incorporating his recommended testing panels (standard blood work and "invader" testing) into comprehensive health assessments.
Why is sugar often described as so addictive, and how does the food industry exploit this?
Why is sugar often described as so addictive, and how does the food industry exploit this?
According to the sources, sugar triggers a dopamine release in the brain, creating a powerful reward signal. Specific receptors on the tongue, like the RF12 receptor (though another source mentions RF1A2), are said to drive this biological response. It's claimed that the food industry intentionally studies these dopamine cycles to engineer products that are highly appealing and encourage repeated consumption, effectively making them addictive by design.
Beyond diet, what are some fundamental, low-cost practices recommended for improving health and longevity?
Beyond diet, what are some fundamental, low-cost practices recommended for improving health and longevity?
Several basic practices are highlighted. "Grounding" or "earthing" is suggested, involving direct skin contact with the earth (grass, sand, etc.) to repolarize cell surfaces and potentially improve red blood cell separation and circulation. Small, daily doses of sunlight are also recommended for mood enhancement and potentially resetting circadian rhythms. Prioritizing consistent, intentional sleep with a set bedtime and routine, including practices like contrast showers and breathwork, is emphasized as a "secret superpower." Additionally, maintaining a sense of community and purpose, along with mobility and exercise (especially walking and weight training), are cited as crucial non-negotiables for a long life.
What specific morning routine is recommended for hydration and mineral intake?
What specific morning routine is recommended for hydration and mineral intake?
A specific morning routine involves starting the day with reverse osmosis (RO) water. However, because RO water lacks minerals, it's recommended to add hydrogen tablets (pressed elemental magnesium) for cellular energy and inflammation reduction, and a good quality mineral salt like Baja Gold Sea Salt for a broad spectrum of trace minerals. This remineralization is considered highly important for hydration and overall cellular function.
What are some food items advised against, and why?
What are some food items advised against, and why?
Processed foods are generally advised against due to their addictive nature and lack of nutrient density. Specifically, processed yogurt is highlighted, especially those with artificial or "natural fruit flavors" which often lack real fruit and healthy fats. Seed oils (canola, sunflower, safflower, grapeseed, palm kernel oil, vegetable oils) are considered the most harmful due to their intense chemical processing and pro-inflammatory effects. Peanut butter is also cautioned against because peanuts are legumes (seeds) and can be high in aflatoxins (molds), with other nuts like macadamia, pistachios, and walnuts being preferred alternatives.
How is the impact of nutrient deficiencies and the approach of modern medicine viewed?
How is the impact of nutrient deficiencies and the approach of modern medicine viewed?
Nutrient deficiencies are seen as a significant underlying cause of many health issues often attributed to aging, such as weight gain, brain fog, poor energy, and aches. The sources argue that the body requires specific raw materials to function correctly, similar to plant physiology. Modern medicine is sometimes criticized for focusing on treating symptoms (like prescribing statins for cholesterol or corticosteroids for aches) rather than addressing the root cause, which may be a simple nutrient deficiency. This can lead to unnecessary diagnoses, medications, surgeries, and ultimately reduced health and lifespan.
What is the perspective on anxiety and gut issues, and a potential intervention?
What is the perspective on anxiety and gut issues, and a potential intervention?
Anxiety and gut issues are strongly linked and believed to stem from the same source. Specifically, an inability to properly convert folic acid (often found in fortified foods) is mentioned, potentially due to a common gene mutation (MTHFR). This inability can lead to a buildup of certain neurotransmitters (catecholamines) that cause anxiety and are also linked to gut problems. As an intervention, avoiding folic acid and supplementing with its methylated form, methylfolate, along with a good B complex and magnesium (especially magnesium threonate at night), is suggested to help address these issues.
What is the recommended approach to testing and understanding one's health status?
What is the recommended approach to testing and understanding one's health status?
Beyond standard blood tests (complete blood count, comprehensive metabolic panel, lipid profile, hormone profile), it is highly recommended to get more specific testing to identify "invaders" that don't typically show up on routine labs. This includes testing for mold, mycotoxins, heavy metals, viruses, and parasites. Understanding hormone levels is also crucial, looking beyond just total testosterone to include factors like LH, FSH, free testosterone, SHBG, and DHEA to determine if imbalances are due to signaling issues or a lack of raw material for hormone production.
How much of one's health and longevity is considered to be within their control?
How much of one's health and longevity is considered to be within their control?
A significant portion of health and longevity, estimated at 90%, is believed to be within an individual's control. This perspective is based on the continuous turnover of billions of cells in the body every day, meaning that over a relatively short period (around 84 days), most live structures in the body are replaced. This cellular regeneration is seen as evidence that the body can heal, repair, and regenerate based on the "frequency" (lifestyle, habits, environment) and "nutrients" provided. Making intentional changes to habits, diet, and supplementation is seen as having a dramatic impact on cellular health and overall well-being, irrespective of existing conditions.
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Glossary of Key Terms
Aflatoxins: Molds, specifically mentioned as a potential issue in peanuts.
Biohacking: The practice of using science, technology, and lifestyle changes to optimize one's body and mind.
Bookending your sleep: Developing a consistent sleep routine by setting alarms for both bedtime and wake-up time.
Catecholamines: A category of neurotransmitters (including norepinephrine, epinephrine, ephedrine, and dopamine) that rise during a fight or flight response and are linked to wakefulness and anxiety.
Cavitation: An infection that can occur in dead tissue, such as after a root canal.
Cold shock proteins: Proteins released by the body in response to cold exposure, associated with benefits like improved insulin sensitivity and free radical scavenging.
Contrast shower: Alternating between hot and cold water in the shower, suggested as a way to stimulate circulation and help with relaxation before sleep.
DHEA (Dihydryepiandrosterone): A precursor hormone that is essential raw material for the body to make other hormones like testosterone.
Dopamine: A neurotransmitter associated with reward and pleasure, triggered by substances like sugar.
Earthing/Grounding: Direct skin contact with the Earth, believed to help repolarize cell surfaces and improve red blood cell separation.
Essential amino acids: Building blocks of proteins that are necessary for life and must be obtained through diet.
Essential carbohydrates: Carbohydrates that are necessary for life. The source claims there is "no such thing."
Fat soluble vitamins: Vitamins (A, D, E, K) that dissolve in fat and are better absorbed when consumed with fat.
Folic acid: A synthetic form of folate often added to fortified foods. The source suggests many people have difficulty converting it.
Fortified/Enriched foods: Foods that have been sprayed with folic acid or other synthetic nutrients.
GLP-1 (Glucagon-Like Peptide-1): A hormone made in the gut in response to nutrient density, which can lead to feeling more satisfied and eating less.
Hormesis/Hormetic stress: A stress applied to the body that causes the body to strengthen in response (e.g., cold exposure, exercise).
H2 tabs (Hydrogen tablets): Tablets that create hydrogen gas when added to water, believed to have anti-inflammatory effects and cross the blood-brain barrier.
Hydroxyapatite: The main mineral component of bones, formed by calcium and phosphorus along with 12 other minerals.
Intermittent fasting: An eating pattern where you cycle between periods of eating and voluntary fasting.
Methylated multivitamin: A multivitamin containing nutrients, like folate, in their methylated form, which is more easily utilized by the body, especially for individuals with MTHFR gene mutations.
Methylfolate: The methylated, active form of folate that the body can utilize.
Methylation process: A complex biochemical process in the body that involves the transfer of methyl groups, essential for numerous bodily functions.
MTHFR (Methylene Tetrahydrofolate Reductase): A gene that, when mutated, can impair the body's ability to convert folic acid into methylfolate.
NAD (Nicotinamide Adenine Dinucleotide): A coenzyme involved in various cellular processes, including energy metabolism. The source is skeptical of oral supplementation but believes in supporting the body's natural production.
Nutrient density: The amount of beneficial nutrients in a food relative to its calorie content.
Oral hygiene: Practices related to maintaining the health of the mouth, including brushing and flossing. The source highlights the connection between oral health and overall health.
PEMF mat (Pulsed Electromagnetic Field mat): A device that emits electromagnetic fields, suggested to mimic natural magnetism and improve red blood cell separation.
Processed yogurt: Yogurt that has been altered, often with added sugars, artificial flavors, and removed fats, making it less healthy.
Repolarize cell surfaces: Restoring the natural electrical charge of cells, which the source suggests is aided by grounding and can improve red blood cell separation.
Resveratrol: A compound found in red wine, also available as a supplement, believed to have health benefits.
RF12 receptor: A specific receptor on the tongue mentioned as being involved in the dopamine response to sugar.
Reverse osmosis (RO) water: Water that has been purified by removing minerals and contaminants, requiring remineralization for optimal health.
Ruminating thoughts: Repetitive, intrusive, and often negative thoughts.
Seed oils: Oils extracted from seeds (e.g., canola, sunflower, safflower), which the source claims are highly processed and pro-inflammatory.
SHBG (Sex Hormone Binding Globulin): A protein that binds to sex hormones like testosterone, potentially lowering the amount of "free" or available hormone in the body.
Sleep hygiene: Practices that promote consistent and restful sleep.
Sulfites: Compounds found in some wines, which the source suggests can contribute to headaches.
Tallow: Rendered beef fat, suggested as a healthier cooking oil alternative to seed oils.
Trace minerals: Minerals required by the body in small amounts but essential for various functions.
Vasodilation: The widening of blood vessels, which improves blood flow. The source states that carbon dioxide is a main vasodilator.
Water soluble vitamins: Vitamins that dissolve in water and are not stored in large quantities in the body, requiring regular intake.
Title: DIET THAT KILLS by Gary Brecka
Key Takeaways and Supporting Points
Key Takeaways and Supporting Points
Whole Foods Over Processed Foods
Prioritize foods in their natural form (meat, fish, vegetables, nuts) to avoid inflammation and nutrient deficiencies.
Processed foods often contain synthetic additives like folic acid, which harm gut health and metabolic function.
Avoid Seed Oils
Seed oils (canola, sunflower) are chemically processed with neurotoxins and carcinogens.
They cause cellular inflammation, linked to chronic diseases like heart disease and diabetes.
Folic Acid vs. Methylfolate
Synthetic folic acid in fortified grains cannot be converted by 44–50% of people, leading to gut issues and postpartum depression.
Methylfolate, the bioactive form, resolves deficiencies and supports neural health.
Sleep as a Superpower
Deep sleep triggers hormone production (e.g., growth hormone) and glymphatic system detoxification.
Poor sleep correlates with brain fog, inflammation, and insulin resistance.
Consistent Sleep Routine
Fixed bedtimes and pre-sleep rituals (e.g., contrast showers) improve sleep quality.
Reducing blue light and using eye masks enhance melatonin production.
Vitamin D3 Importance
Critical for immune function; deficiency increases autoimmune disease and COVID-19 risks.
Sunlight exposure (morning "first light") boosts D3 without UV damage.
Magnesium for Mental Clarity
Magnesium threonate reduces anxiety by breaking down catecholamines.
It improves sleep quality and mitigates ADHD symptoms.
Medical Errors as Leading Cause of Death
Medical mistakes rank third after heart disease and cancer.
Misdiagnoses and drug interactions (e.g., SSRIs with methylene blue) cause preventable harm.
Pharmaceutical Limitations
Drugs mask symptoms but ignore root causes like nutrient deficiencies.
Statins and corticosteroids often lead to unnecessary surgeries (e.g., joint replacements).
Grounding Benefits
Direct contact with earth reduces inflammation and repolarizes cell membranes.
PEMF mats simulate grounding effects, improving circulation and detoxification.
Hydrogen Water Benefits
Hydrogen tablets reduce inflammation and enhance cellular hydration.
They aid hangover recovery by neutralizing acetaldehyde toxicity.
Health Span Extension
Focus on healthy, active years rather than mere lifespan.
Modifiable habits (diet, exercise) prevent chronic diseases like diabetes.
Gut-Anxiety Connection
Anxiety and gut issues often stem from methylfolate deficiencies.
B vitamins and whole foods restore gut-brain axis function.
Actuarial Predictions
Insurance models use big data to predict mortality to the month.
Lifestyle changes (e.g., quitting soda) can extend life expectancy by 7+ years.
Alcohol Moderation
Alcohol metabolizes into acetaldehyde, causing oxidative stress and acidity.
Hydration, B vitamins, and hydrogen water mitigate hangover effects.
Community and Purpose
Blue Zones highlight community and mobility as longevity pillars.
Social connection reduces stress and enhances mental resilience.
Cold Therapy Benefits
Cold plunges (48–52°F) activate brown fat and cold shock proteins.
Short sessions (3–6 minutes) improve insulin sensitivity and recovery.
Red Light Therapy
Enhances mitochondrial function and collagen production.
Reduces inflammation and accelerates wound healing.
Probiotic Efficacy
Most probiotics die in stomach acid; acid-resistant capsules are essential.
Fermented foods (e.g., raw yogurt) offer superior gut microbiome support.
Hydration and Minerals
Reverse osmosis water + mineral salts (e.g., Baja Gold) replenish electrolytes.
Trace minerals (boron, silica) are critical for bone and metabolic health.
Avoid Tap Water
Contains fluoride (neurotoxin) and chlorine, linked to thyroid dysfunction.
Filtered or spring water reduces toxin exposure.
Intermittent Fasting
Reduces blood diversion to digestion, preserving brain oxygen.
Enhances autophagy and metabolic flexibility.
Strength Training Over Cardio
Builds muscle mass, improving glucose uptake and insulin sensitivity.
Preserves bone density and functional mobility in aging.
Seed Oil Dangers
Industrial processing creates rancid, pro-inflammatory oils.
Replace with grass-fed butter, coconut oil, or olive oil for cooking.
Sugar Addiction
Sugar triggers dopamine release, mimicking drug addiction.
Artificial sweeteners disrupt gut flora and metabolic signaling.
Oral Health Connection
Poor oral hygiene (e.g., root canals) links to cardiovascular disease.
Oil pulling and tongue scraping reduce pathogens and inflammation.
Methylated Multivitamins
Bypass genetic mutations (e.g., MTHFR) for optimal nutrient absorption.
Prevent deficiencies linked to fatigue, anxiety, and anemia.
Blue Light Exposure
Disrupts circadian rhythm, raising cortisol and reducing melatonin.
Red-light settings on devices mitigate sleep disruption.
Lymphatic System Care
Exercise and hydration support lymphatic drainage and immune function.
Dry brushing and rebounding enhance lymph flow.
NAD+ Supplementation
Boosts cellular repair and energy production; IV/patches are more effective than oral.
Overuse may suppress natural NAD+ synthesis.
Breathwork for Stress
Deep breathing lowers cortisol and raises CO2, enhancing vasodilation.
Techniques like Wim Hof improve focus and recovery.
EMF Mitigation
EMFs from devices may disrupt cellular communication.
Grounding sheets and EMF-blocking products reduce exposure.
Toxic Load Reduction
Mold, mycotoxins, and heavy metals overwhelm the immune system.
Detox protocols (e.g., binders, saunas) aid elimination.
Circadian Rhythm Alignment
Morning sunlight resets cortisol and melatonin cycles.
Artificial lighting at night disrupts metabolic and hormonal balance.
Grass-Fed Meat Benefits
Higher in omega-3s and CLA compared to grain-fed counterparts.
Supports muscle retention and reduces inflammatory omega-6 intake.
Organic Coffee Risks
Conventional coffee often contains mold and mycotoxins.
Organic, low-acid brands reduce gut and liver stress.
Posture and Mobility
Sedentary lifestyles cause muscular imbalances and joint degeneration.
Daily stretching and ergonomic adjustments prevent chronic pain.
Hormone Testing
Comprehensive panels (LH, FSH, DHEA) identify root causes of low testosterone.
Raw material deficiencies (e.g., zinc, D3) often underlie hormonal issues.
Inflammation and Aging
Chronic inflammation accelerates immunosenescence (immune aging).
Anti-inflammatory diets (omega-3s, turmeric) slow cellular decay.
Peptide Therapy
Peptides like BPC-157 enhance tissue repair and gut healing.
Require medical supervision to avoid misuse and side effects.
Mindset and Longevity
Gratitude and purpose lower stress biomarkers (e.g., cortisol).
Negative attitudes correlate with shorter telomeres and accelerated aging.
Fasting Mimicking Diets
Periodic calorie restriction activates autophagy and stem cell regeneration.
Mimics fasting benefits without prolonged nutrient deprivation.
Nutrient-Dense Breakfast
Protein/fat-based meals (e.g., eggs, avocado) sustain energy and focus.
Avoid high-glycemic carbs that spike insulin and drain mental clarity.
Liver Health
Alcohol and medications (e.g., acetaminophen) deplete glutathione.
Milk thistle and NAC support detoxification pathways.
Thyroid Function
Fluoride and chlorine disrupt iodine uptake, causing hypothyroidism.
Selenium and zinc are critical for T4-to-T3 conversion.
Sunlight and Skin Health
Moderate sun exposure boosts vitamin D without increasing skin cancer risk.
Inflammatory diets, not sunlight, drive melanoma rates.
Circadian Fasting
Aligning eating windows with daylight hours enhances metabolic health.
Late-night eating disrupts sleep and insulin sensitivity.
Collagen Supplementation
Supports joint, skin, and gut lining integrity.
Hydrolyzed collagen peptides are more bioavailable.
Stress Management
Chronic stress depletes magnesium and B vitamins, exacerbating anxiety.
Adaptogens (ashwagandha, rhodiola) modulate cortisol response.
Blue Zones Lessons
Longevity cultures prioritize community, movement, and plant-centric diets.
No single "perfect" diet—varied whole foods are key.
PFAS Avoidance
"Forever chemicals" in non-stick cookware and packaging disrupt hormones.
Glass containers and cast-iron cookware reduce exposure.
Ketogenic Diet Caveats
Benefits insulin resistance but may lack micronutrient diversity long-term.
Cyclical keto prevents thyroid and adrenal fatigue.
Fiber Intake
Soluble fiber (psyllium, chia) feeds beneficial gut bacteria.
Overconsumption of insoluble fiber irritates leaky guts.
EMF and Sleep
Wi-Fi and devices emit frequencies that disrupt sleep architecture.
Airplane mode and router shutdowns improve sleep quality.
Mind-Muscle Connection
Intentional strength training boosts hypertrophy and neuromuscular efficiency.
Reduces injury risk by improving proprioception.
Vitamin K2 Necessity
Directs calcium to bones/teeth, preventing arterial calcification.
Fermented foods (natto) or supplements optimize D3 synergy.
Hydration Timing
Morning hydration with minerals kickstarts metabolism and detox.
Avoid excessive water intake during meals to preserve stomach acid.
Sauna Benefits
Infrared saunas induce heat shock proteins for cellular repair.
Regular use lowers cardiovascular disease risk and improves endurance.
Nutrient Timing
Post-workout protein maximizes muscle protein synthesis.
Carbohydrates post-exercise replenish glycogen without fat storage.
Autoimmune Triggers
Leaky gut and molecular mimicry drive autoimmune responses.
Elimination diets (AIP) identify inflammatory foods.
Electrolyte Balance
Sodium, potassium, and magnesium prevent cramps and fatigue.
LMNT-style supplements lack trace minerals; prioritize natural salts.
Sleep Position
Side sleeping improves spinal alignment and reduces sleep apnea.
Elevating the head aids digestion and sinus drainage.
Blue Light Blockers
Amber lenses reduce melatonin suppression from screens.
Improve sleep quality and daytime alertness.
Mindful Eating
Chewing thoroughly enhances nutrient absorption and satiety.
Reduces overeating and digestive strain.
Forest Bathing
Phytoncides in forests boost NK cell activity for immune defense.
Lowers cortisol and enhances mental clarity.
Bone Broth Benefits
Rich in collagen, glycine, and minerals for joint and gut health.
Homemade versions avoid additives in commercial products.
Digital Detox
Reducing screen time decreases dopamine addiction and anxiety.
Encourages real-world social interaction and creativity.
Omega-3 Supplementation
EPA/DHA reduce inflammation and support brain health.
Algal oil is a sustainable vegan alternative to fish oil.
Posture Exercises
Face pulls and dead hangs counteract hunched postures.
Improve breathing capacity and reduce neck pain.
Circadian Lighting
Warm lighting in evenings signals melatonin production.
Bright daylight-spectrum bulbs boost daytime productivity.
Inversion Therapy
Hanging upside down decompresses spinal discs and improves circulation.
Reduces back pain and enhances recovery.
Adaptogenic Herbs
Ashwagandha lowers cortisol; rhodiola combats fatigue.
Synergistic blends enhance stress resilience.
Dental Health
Mercury fillings leach toxins; composite alternatives are safer.
Regular cleanings prevent systemic inflammation.
HIIT Workouts
Short bursts improve VO2 max and metabolic rate.
Excess HIIT raises cortisol—balance with restorative yoga.
Glyphosate Avoidance
Herbicide in conventional grains disrupts gut microbiota.
Organic produce and grains reduce exposure.
Sleep Tracking
Devices like Oura Ring provide actionable sleep data.
Over-reliance may increase sleep anxiety; use mindfully.
Nasal Breathing
Filters air, boosts NO production, and prevents dry mouth.
Tape or mouthguards train nighttime nasal breathing.
Gut-Brain Axis
Probiotics (L. rhamnosus) reduce anxiety and depression.
Fermented foods diversify gut flora for mental health.
Collagen-Rich Foods
Bone broth, chicken skin, and fish skin support joint health.
Vegan alternatives (algae-based) are less bioavailable.
Sun Exposure Timing
Morning/evening sun avoids UV damage while boosting D3.
15–30 minutes daily suffices for most skin types.
Mind-Wandering
Daydreaming enhances creativity and problem-solving.
Chronic rumination (anxiety) requires mindfulness intervention.
Thyroid Testing
Full panel (TSH, T3, T4, antibodies) detects subclinical issues.
Many "normal" TSH levels are suboptimal for energy.
Resistance Bands
Portable and joint-friendly for strength training.
Mimic gym resistance with progressive overload.
Sleep Temperature
68°F optimizes thermoregulation and deep sleep.
Cooling mats like Eight Sleep enhance sleep architecture.
Caffeine Timing
Delay intake 90 minutes after waking to avoid cortisol spikes.
Matcha provides sustained energy without jitters.
Foot Health
Barefoot shoes strengthen foot muscles and improve posture.
Prevent bunions and plantar fasciitis.
Social Media Fasting
Reduces comparison stress and dopamine addiction.
Boosts self-esteem and real-world engagement.
Wild-Caught Fish
Higher omega-3 content than farmed varieties.
Lower in toxins like mercury and PCBs.
Mindful Movement
Tai Chi and yoga blend physical and mental wellness.
Enhance balance, flexibility, and stress resilience.
Home Cooking
Control over ingredients avoids hidden sugars and oils.
Encourages mindful eating and portion control.
Blue Zone Diets
Varied diets (Sardinian carbs, Mediterranean fats) prove no single "best" diet.
Shared meals and moderation are universal themes.
Sleep Supplements
Melatonin (low-dose) and glycine improve sleep onset.
Avoid dependency; prioritize natural sleep hygiene.
Air Quality
HEPA filters reduce allergens and airborne toxins.
Houseplants (e.g., snake plants) purify indoor air.
Intermittent Sauna Use
2–3 sessions/week boost cardiovascular health.
Mimics exercise benefits for sedentary individuals.
Journaling Benefits
Reduces stress by externalizing worries and goals.
Gratitude journals enhance mental well-being.
Dynamic Stretching
Prepares muscles for activity, reducing injury risk.
Enhances mobility and athletic performance.
Herbal Teas
Chamomile and passionflower reduce anxiety.
Green tea (EGCG) supports metabolism and cognition.
Work-Life Balance
Chronic stress accelerates aging; prioritize downtime.
Hobbies and nature exposure buffer burnout.
Cryotherapy Risks
Extreme cold exposure (below 48°F) risks nerve damage.
Moderation (3–6 minutes) maximizes benefits safely.
Personalized Medicine
- Genetic testing (e.g., 23andMe) tailors nutrient needs.
- AI and big data will revolutionize individualized health strategies.
Comprehensive McKinsey-Style Report: Insights from Gary Brecka’s DIET THAT KILLS
Authored by Gary Brecka | Source: Podcast Transcript, DailyBriefs.info
Executive Summary
Executive Summary
This report synthesizes key insights from Gary Brecka’s podcast, DIET THAT KILLS, focusing on actionable strategies to enhance health span and longevity. Brecka, a human biologist, emphasizes modifiable lifestyle factors, nutrient optimization, and systemic shifts in healthcare. Key themes include the dangers of processed foods, the role of sleep, and the limitations of modern pharmaceuticals. The findings are contextualized within broader health trends, supported by studies from Harvard, Johns Hopkins, and peer-reviewed journals.
1. Introduction
1. Introduction
Objective: To translate Brecka’s insights into strategic recommendations for healthcare providers, policymakers, and wellness industries.
Scope: Analysis of diet, lifestyle, medical practices, and emerging biohacking technologies.
Methodology: Qualitative review of podcast transcript, cross-referenced with cited studies (e.g., Harvard 2016, Wiley Journal of Headaches).
2. Key Findings
2. Key Findings
A. Diet and Nutrition
Whole Foods Over Processed Foods
Processed foods contribute to inflammation and nutrient deficiencies due to additives like synthetic folic acid.
Data: 67% of the American diet is ultra-processed, correlating with rising obesity and diabetes rates (CDC).
Seed Oils and Inflammation
Industrially processed seed oils (canola, sunflower) contain hexane and sodium hydroxide, linked to chronic diseases.
Opportunity: Shift to grass-fed fats (butter, tallow) reduces cardiovascular risks.
Vitamin D3 Deficiency
50% of the global population is deficient; supplementation reduces autoimmune and COVID-19 morbidity.
Case Study: Blue Zones prioritize sunlight exposure, aligning with lower chronic disease rates.
B. Lifestyle and Habits
Sleep Optimization
Poor sleep disrupts glymphatic detoxification, increasing Alzheimer’s and metabolic syndrome risks.
Recommendation: Employers adopt "sleep hygiene" programs (e.g., regulated work hours, nap pods).
Cold Therapy and Exercise
Cold plunges (48–52°F) activate brown fat, improving insulin sensitivity.
Data: 10 minutes daily reduces inflammation markers by 30% (Wim Hof studies).
C. Medical and Pharmaceutical Insights
Medical Errors
Third leading cause of death (after heart disease and cancer), driven by misdiagnoses and drug interactions.
Case Study: Statins’ myopic focus on cholesterol ignores downstream joint degradation.
Probiotic Efficacy
90% of probiotics fail due to stomach acid; acid-resistant capsules or fermented foods (kefir, kimchi) are superior.
D. Environmental and Technological Factors
Grounding and PEMF Mats
Direct earth contact reduces inflammation; PEMF mats simulate benefits for urban populations.
Market Potential: Global PEMF market to reach $1.2B by 2027 (Grand View Research).
EMF Mitigation
Wi-Fi and devices disrupt circadian rhythms; grounding sheets and airplane mode improve sleep architecture.
E. Future Trends
Big Data in Health
Predictive models using mortality data enable personalized interventions (e.g., lifestyle adjustments adding 7+ years to lifespan).
Hydrogen Therapy
Hydrogen tablets reduce oxidative stress; projected to rival multivitamin adoption by 2033.
3. Strategic Recommendations
3. Strategic Recommendations
For Healthcare Providers
Adopt Nutrient Testing: Screen for methylfolate deficiencies (MTHFR gene) to address anxiety and gut disorders.
Integrate Lifestyle Medicine: Partner with fitness platforms to prescribe exercise regimens over pharmaceuticals.
For Policymakers
Regulate Seed Oils: Mandate labeling of industrial processing chemicals in cooking oils.
Subsidize Organic Foods: Reduce folic acid fortification in grains, promoting whole-food alternatives.
For Corporations
Workplace Wellness Programs:
Install red light therapy pods and cold plunge tanks.
Offer sleep trackers (e.g., Oura Ring) with insurance incentives.
Biohacking Partnerships: Collaborate with startups like Eight Sleep for temperature-regulated mattresses.
For Investors
Target Biohacking Tech: Hydrogen tablets, PEMF mats, and NAD+ IV therapies are high-growth sectors.
Fund Telehealth Platforms: Focus on nutrient deficiency testing and personalized supplement regimens.
4. Risks and Challenges
4. Risks and Challenges
Overhyped Biohacks: Extreme practices (e.g., prolonged cryotherapy) risk consumer harm without regulation.
Data Privacy: Big health data usage must balance innovation with ethical safeguards.
Cultural Shifts: Overcoming processed food addiction requires systemic education and accessibility reforms.
5. Conclusion
5. Conclusion
Brecka’s insights underscore a paradigm shift: health span extension hinges on simplicity—whole foods, sleep, and community. The $4.5T wellness industry must pivot from symptom management to root-cause solutions. Strategic alignment with biohacking innovations and policy reforms will drive sustainable health outcomes, reducing the global burden of chronic disease.
Appendices
Key Studies Cited: Harvard (2016), Johns Hopkins (2019), Wiley Journal of Headaches.
Glossary: Terms like methylfolate, glymphatic system, PEMF.
Case Studies: Blue Zones, NAD+ therapy adoption in longevity clinics.
Title: "Revolutionizing Longevity: A Blueprint for Extending Health Span Through Diet and Lifestyle"
In his groundbreaking podcast Diet That Kills, human biologist Gary Brecka challenges conventional health wisdom, arguing that chronic disease and premature aging are not inevitable—they are the result of modifiable lifestyle choices. Drawing on decades of mortality data and clinical insights, Brecka reveals how simple, accessible changes in diet, sleep, and environmental habits can add *7+ healthy years* to the average lifespan. Below are the core themes and actionable takeaways from his research:
1. The Hidden Dangers of Processed Foods
1. The Hidden Dangers of Processed Foods
Modern diets, dominated by ultra-processed foods and seed oils (e.g., canola, sunflower), are fueling inflammation and nutrient deficiencies. Synthetic additives like folic acid—found in fortified grains—cannot be metabolized by nearly half the population, leading to gut disorders, anxiety, and even postpartum depression. Brecka advocates for whole foods (meat, vegetables, nuts) and warns against “fortified” labels, which mask harmful industrial chemicals.
2. Sleep: The Forgotten Superpower
2. Sleep: The Forgotten Superpower
Deep sleep is non-negotiable for detoxifying the brain (via the glymphatic system) and regulating hormones. Yet, erratic sleep schedules, blue light exposure, and poor routines sabotage these benefits. Brecka’s fix? A *7-day sleep protocol*: cold showers before bed, blackout rooms, and breathwork to quiet a racing mind.
3. Nutrient Deficiencies: The Root of Chronic Disease
3. Nutrient Deficiencies: The Root of Chronic Disease
Brecka identifies vitamin D3 and magnesium as critical yet overlooked nutrients. Over 50% of people globally are D3-deficient, increasing risks for autoimmune diseases and severe COVID-19 outcomes. Magnesium threonate, meanwhile, reduces anxiety by breaking down stress neurotransmitters.
4. Medical Missteps and Pharmaceutical Pitfalls
4. Medical Missteps and Pharmaceutical Pitfalls
Medical errors are the third-leading cause of death (after heart disease and cancer), often due to misdiagnoses and dangerous drug interactions. Brecka critiques pharmaceuticals like statins and corticosteroids for masking symptoms while ignoring root causes (e.g., nutrient gaps). His solution? Lifestyle medicine—addressing deficiencies before prescriptions.
5. Environmental Factors: Grounding and EMFs
5. Environmental Factors: Grounding and EMFs
Brecka highlights grounding (direct skin contact with earth) as a free anti-inflammatory practice, while modern environments saturated with EMFs (Wi-Fi, devices) disrupt circadian rhythms. Simple fixes: walk barefoot daily and use red-light filters on screens.
6. The Future of Health: Data-Driven Longevity
6. The Future of Health: Data-Driven Longevity
Big data and AI are poised to transform healthcare by predicting mortality risks and personalizing interventions. Brecka envisions a world where hydrogen therapy and NAD+ supplements rival multivitamins, and health span—not just lifespan—becomes the metric of success.
Call to Action: Brecka’s message is clear: Health is not inherited—it’s built. By prioritizing whole foods, sleep hygiene, and targeted nutrients, individuals can reclaim control over their biology. For policymakers and healthcare leaders, the challenge is to dismantle systemic barriers (e.g., seed oil subsidies, poor sleep education) that perpetuate preventable disease. Together, these shifts promise not just longer lives, but vibrant, fulfilling ones—free from the “diet that kills.”
Glossary of Terms
(From Gary Brecka’s Diet That Kills Podcast)
A
A
Autoimmune Disease: Conditions where the immune system mistakenly attacks the body’s own tissues. Often linked to nutrient deficiencies (e.g., vitamin D3) or environmental toxins.
B
B
Blue Zones: Regions globally (e.g., Sardinia, Okinawa) where populations live significantly longer, healthier lives due to diet, community, and movement.
Biohacking: Using science, technology, and lifestyle changes to optimize physical and mental performance.
C
C
Corticosteroids: Anti-inflammatory drugs (e.g., prednisone) that can weaken joints over time, leading to surgeries like joint replacements.
Circadian Rhythm: The body’s 24-hour internal clock, regulating sleep, hormones, and metabolism. Disrupted by artificial light and irregular schedules.
Cold Plunge: Immersion in cold water (48–52°F) to reduce inflammation, activate brown fat, and boost recovery.
D
D
Dopamine: A neurotransmitter linked to reward, motivation, and addiction. Sugar and screens hijack dopamine pathways, fostering dependency.
E
E
EMFs (Electromagnetic Fields): Invisible energy from Wi-Fi, phones, and devices. Chronic exposure disrupts sleep and cellular function.
F
F
Folic Acid: Synthetic form of vitamin B9 added to fortified grains. 44–50% of people cannot convert it to active methylfolate, leading to gut issues and anxiety.
G
G
Glymphatic System: The brain’s waste-clearance system, active during deep sleep. Removes toxins linked to Alzheimer’s and brain fog.
Grounding: Direct skin contact with the earth (e.g., walking barefoot) to reduce inflammation and balance cellular charge.
H
H
Health Span: The number of years lived in good health, free from chronic disease. Prioritized over mere lifespan in Brecka’s philosophy.
Hydrogen Tablets: Supplements that dissolve in water to release hydrogen gas, reducing inflammation and oxidative stress.
Hormesis: Beneficial stress (e.g., cold exposure, exercise) that strengthens the body’s resilience.
M
M
MTHFR Gene Mutation: A genetic variant affecting folate metabolism. Carriers cannot process synthetic folic acid, requiring methylfolate instead.
Methylfolate: Active, natural form of folate critical for DNA repair, mood regulation, and detoxification.
N
N
NAD+ (Nicotinamide Adenine Dinucleotide): A coenzyme vital for energy production and DNA repair. Declines with age; IV or patch supplementation may restore levels.
P
P
PEMF (Pulsed Electromagnetic Field) Mats: Devices mimicking the earth’s magnetic field to reduce inflammation and improve circulation.
Processed Foods: Industrially altered foods with additives (e.g., seed oils, folic acid) linked to inflammation and chronic disease.
S
S
Seed Oils: Industrially processed oils (canola, sunflower) made with hexane and bleach. Drive inflammation and metabolic dysfunction.
Statins: Cholesterol-lowering drugs critiqued for ignoring root causes (e.g., diet) and causing muscle/joint side effects.
V
V
Vitamin D3 (Cholecalciferol): The only vitamin humans synthesize (via sunlight). Deficiency is pandemic, increasing autoimmune and infection risks.
Z
Z
Zocdoc: A sponsor mentioned in the podcast; a platform for booking healthcare appointments.
TRANSCRIPT OF PODCAST
When you look at all of the variables, why are the majority of people not living longer, healthier, happier, more fulfilling lives? So Gary Brecker is a human biologist. And he says to me, give me ten weeks. I promise I'll change your life. If you wanna see magic happen in human beings, you first give their body the raw material it needs to do its job.
We are not a collection of goals. We're not a collection of priorities. We are a collection of habits. What would you say are the biggest health scams that have been debunked that people continue to believe? These are the kinds of questions we should ask ourselves.
You know, why is it that I'm needing an energy drink in the in the middle of the day? What does my sleep look like? Did I exercise this morning? Most people die in their seventies and leave this earth in their eighties. What we're talking about at a minimum is extending your health span to match your lifespan.
The diet secret is to eat whole foods, not processed foods. But the two nonnegotiables in living a long life. Gary Breca, thank you so much for coming on the iced coffee hour. Yeah. I'm so so excited to be here.
Really appreciate it. So you used to predict exactly when people would die. How accurate were you, and what did you learn about the biggest killers? So so predicting, life expectancy to the month is is is what I did, and I didn't do it on my own. There was a team of of people that put these models together.
I mean, it's a it's actually a very sound science. I get a lot of flack for saying that, the team I was associated with could predict mortality to the month, but it's some of the most accurate science in the world. If you look at the voluminous amount of financial services instruments, annuities, reverse mortgages, life insurance. All of this entire category of financial services instruments are based on mortality. How many more months does somebody have left on Earth?
So for example, all your listeners that are listening to this right now, men and women, we're all on an actuarial curve. Right? So if you're a 24 year old female, you have a life expectancy of x. If you're a 54 year old male, you have a life expectancy of y based on a massive population. But if you're a life insurance company and you're getting ready to put 25,000,000 or $50,000,000 worth of risk on somebody's life, you don't care where they are on that actuarial curve.
You wanna know their specific mortality. You wanna know how many more months does this person have left on Earth. So, for example, there's a whole category of financial services instruments called annuities. Mhmm. And an annuity, one type of annuity called a SPIA is where you write the insurance company a check, let's say for a million dollars, and they guarantee you an income stream for life.
As long as you live, you're gonna get x dollars every single month. I mean, how do you think they determine that payout? It's based on your mortality. And what we used to determine that was big data. So we didn't use randomized clinical trials.
We didn't use pharma pharmaceutical data. We didn't use census data. We used big data. Day, date, time, location, and cause of death for hundreds of millions of lives, triangulate that back into the record, and determine what were the actions, what were the what were the markers in this person's blood, what were the lifestyle, and demographic data that led to either prolonged or So how much does something like that cost? Because I look at my parents and family.
And I'm curious sometimes, you have to think to yourself, how much longer do you have left with your loved ones? Mhmm. I'd be very curious to know if if I wanna figure out how long my parents have left to live to be able to cherish every moment and make the most of it. How much is that? So you you you can't go out and just hire one of these companies to do your life expectancy.
They work behind the scenes for insurance companies for big investment, groups. So if you've ever taken out a large life insurance policy or you've had a loved one take out a large life insurance policy, someone has done a life expectancy on them. And it's using their demographic data and certain, blood markers, as well as their entire medical history to determine how many more months they have left on Earth. And if you wanna know how accurate insurance companies are doing this, just look at what happened during the 02/2008, '2 thousand '9 financial services crisis. You had 364 banks fail.
You didn't have a single life insurance company fail. They're some of the most solvent institutions in the world. No other financial services enterprise takes that level of risk on a single variable. Why isn't there a service out there that could tell you how long you have left to live? I think, like, I would pay a thousand dollars to know just on average how long I have to live, my parents, family, Jack.
Jack? You know, maybe I take a lot of insurance policy. Gonna run? Like We just gotta figure we've gotta figure it out. Why isn't there a service out there for a thousand bucks that tells me what I'm You know what's really interesting?
I haven't looked into this, but, a buddy of mine sent me this app called Death Clock, which really sounds smart. It sounds smart. It sounds smart. And, supposedly, again, I have I I've no affiliation with them, and I I haven't looked into it myself. But he's like, hey.
You gotta check this out. You know, you can put your information into this, and they'll tell you how how long you have to live. So I haven't looked at it. But, number one, the the important point about this is that when you look at all of the variables, why are the majority of people not living longer, healthier, happier, more fulfilling lives? If you look at all the categories that impact that, is it, morbid obesity, type two diabetes?
Is it, hypertension? Is it genetically inherited disease? Is it lifestyle risk factors? What you'll find is that the vast majority of people are not living longer because of what we called modifiable risk factors, which spawn this whole term lifestyle medicine. Modifiable risk factors are changes within the control of that person that would dramatically affect the outcome of their life.
And and this is part of the reason why I chose to exit that industry and and spend the rest of my life trying to get the word out there on how people can extend their lifespan and extend their health span because it's all within our control. We we have a tendency to believe that medicine and optimal health and, disease and pathology, these are all things that are kind of happening to us. They're not. They're things that are happening within us. So if someone were to listen to everything that you have to say and implement it in their lives, on average, how much do you think they could increase their lifespan?
Seven years. Seven years, not just to their lifespan, but to their health span. That's the most important thing, is we're not just trying to live longer. I mean, most people most people die in their seventies and leave this Earth in their eighties. Right?
Or they die in their sixties and they leave this Earth in their seventies. And by that, I mean their health span ends, and their lifespan continues for usually ten years, and it's a prolonged, increasing portion of their life where there's just an increasing level of suffrage until they're gone. What we're talking about at a minimum is extending your health span to the to to match your lifespan because life spans how many years you're you're you're on earth. Your health span is like, how many of those years are you enjoying? And the truth is that we chalk so many things up to a consequence of aging.
We accept so many things in our life as a consequence of aging that are not a consequence of aging at all. They are a consequence of missing raw material in the human body, and I'll explain that. But as we get older and it's this is happening in younger and younger ages, by the way. You know, weight gain, water retention, brain fog, poor focus and concentration, lack of waking energy, poor response to exercise, poor short term recall, all of these things that that we believe are just consequences of aging. You know, I'm in my thirties.
I don't remember things as well. I'm in my forties, you know. I'm I'm I got a spare tire around the middle, and I've got a little bit of hypertension. And, you know, I never really sleep that well. So on that seven year figure, how do you know that so confidently?
It seems like when you give the response, it's like without a shadow of a doubt, you know it's seven years. How do you know? It's an absolute because, in the big data models that we had, you know, in the towards the tail end of my career, I would go in sometimes and just manipulate the model because, you know, during my career, I wasn't actually allowed to have any contact with the patient or any contact with the treating physician. And for the record, I'm not a physician. I'm not licensed to practice medicine.
And what the law provided for was when you're applying for a life insurance policy and someone's analyzing your medical data and your demographic data, they didn't want that person all of a sudden jumping in and taking over your health care. But the truth is that even if I saw life threatening drug interactions in the record, I couldn't contact the patient or the treating physician to warn them. So what would be a life threatening drug interaction? So two different pharmaceutical, medications, one prescribed by one physician, one prescribed by another physician that have what's called a contraindication. Some of the contraindications are things like thrombolytic events, which are blood clots.
So throwing a pulmonary embolism, an aneurysm, a deep vein thrombosis. These are these are drugs that when put in combination with one another can cause, severe reactions. Like, for example, some, SSRIs interact with methylene blue. You know, so looking at this vast array of pharmaceuticals that people are on and the interactions between these compounds in the human body. And one of the interesting things about pharmaceutical research is it's very myopic, very, it's it's studied in a very, very narrow vertical.
So in other words, if we're just looking at cholesterol and the effect that a statin has on cholesterol, we're only looking at that outcome. We're not saying, well, what if this person is on a statin, also on high blood pressure medication, also is suffering from depression and is on an SSRI, and is also taking pain medication? Well, now you have a completely different landscape. We don't look at that. We don't look at multifactorial drugs in the human body.
And it and it just takes me back to the the basics for a moment. If I was to put up a chart, and it's a chart of your cellular biology. It's a chart of the of what's called the methylation process in your body. It's infinitely complex. It I mean, it it it looks like six New York City subway maps stacked on top of each other.
K. There's transactions and then and loops feeding into other loops, and it looks extraordinarily complex. The reason why I show that chart is I say, if you look at this chart of your cellular biology, the hundreds of billions of transactions going on in your body every day, what you won't see on that chart are any chemicals. There are no synthetics, and there are no pharmaceuticals. And so if we start with the premise that if this intricate network begins to break down, why are we fixing it with deficiencies that we cannot have?
Because if you wanna see magic happen in human beings, you first give their body the raw material it needs to do its job, which is fascinating to me that we believe this so much in plant physiology, but we don't believe it in human physiology. As I was pulling up here today, you know, I saw all these palm trees and, you know, in some of these yards. It if if a leaf were ever rotting in one of these palm trees and you called a true arborist, a true botanist out to take a look at that that tree, they actually wouldn't touch the leaf. They would core test the soil, and they would say, you know what, Jack? There's no nitrogen in this soil.
And they would add nitrogen to the soil, and the leaf would heal. Human beings are no different. When you deprive the body of certain raw material, you get the expression of disease. And so now we're bringing chemicals, synthetics, and pharmaceuticals in to fix the expression of a nutrient deficiency. The human body needs certain raw materials to to function.
It needs vitamins. It needs minerals. It needs amino acids. It needs fatty acids. So for example, if you, you probably heard the term essential fatty acids.
That means they're essential for life. There are fats that are essential for life. There are essential amino acids. These are the building blocks of proteins. They're essential for life.
There's no such thing, by the way, as an essential carbohydrate. I'll just let that settle in for a second. No such thing as an essential carbohydrate. They're not necessary for life. So what happens if we become deficient in some of the essentials?
Amino acids, minerals, nutrients, fatty acids, the very, very basics, right, you start to get the expression of disease. And now we are going to pharma and modern medicine to say, why do I have headaches all the time? Instead of saying, what's causing my headache? Right? We're going to, our doctor, and they say, you you have a little bit of high blood pressure.
Why do I have high blood pressure? They can't find anything wrong with my heart. My EKG is normal. My EEG is normal. My cardiac exams are all normal.
Well, we don't know. But but now that we have your family history, your your uncle had it, your mother has it, you know, your mother's brother has it. You have genetically inherited hypertension, And you just accept that, and you start taking medication for it. So you're saying that using the law of big numbers, maybe one person can't directly increase their lifespan or health span by seven years. But since you had access to hundred hundreds of millions of records of people's lives and their deaths, you're able to make these minor tweaks and then see on average based off of those hundreds of millions of records and data points, how it would affect their lifespan.
And on average with these minor tweaks, you could have average a a seven year higher option. So and I'll give you a very specific example. We know, for example, that Although really quick, with everything going on, you might be asking yourself, what does the future hold for business? Because if you ask nine different experts, you're gonna get 10 different answers from a bull market, a bear market. Rates are going up.
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Thank you so much, NetSuite, for sponsoring this episode. And now let's get back to the podcast. We know, for example, that modern medicine, medical error, is the third leading cause of death. And that's astounding when you think about cardiovascular disease, then cancer, and number three is modern medicine. It's medical error.
The 02/2016, Harvard University study confirmed this. I think it was later confirmed by Johns Hopkins in 2019. The study actually got worse. Why is medical error the the third leading cause of death? Well, let's just back up and look at, some basic nutrient deficiencies that go take take take the take the most prominent nutrient deficiency in the world, which is vitamin d three.
K? When God made made us, he made us with the ability to make one vitamin. If I pulled the blood of everybody listening to this podcast right now, you'd see that there are hundreds of vitamins in your bloodstream. K. You're only capable of making one, and it's called vitamin d three, cholocalciferol.
We make it from sunlight and cholesterol. So think about how important that nutrient, that vitamin, which also acts as a hormone, must be to human function if it's the only one that human beings make on our own. And in fact, that deficiency was the second leading cause of morbidity in COVID. That deficiency is one of the leading causes of autoimmune, disease. Are the symptoms of it?
How do I know? I'll I'll give you a perfect example of what we saw in the medical record all the time. You'd see somebody with a clinically deficient level of vitamin d three, And this would go on for years and years and years and years. And you'd see that they actually are really susceptible to colds, flus, influenza. They had repeated viral infections.
And then all of a sudden, when they get out of bed in the morning, their the soles of their feet and their ankles are really sore and achy when they walk to the bathroom to take their their first pee. And they wake up sore and achy like they had a workout the night before when they haven't. It moves up to their hips and their low back. And, eventually, they're like you know, they go to their primary care physician like, doc, it it hurts when I you know, it's like my my hands ache when I make a tight fist. Well, that symptom, those symptoms also mimic something called rheumatoid arthritis.
And so now your doctor goes, you know what? You check. You've got you've got rheumatoid arthritis. But don't worry. I'm gonna put you on something called a corticosteroid.
It's an anti inflammatory. I'm gonna give you this, and you're gonna be just fine. Well, the problem with corticosteroids is, if you start a corticosteroid, our records showed that you had six years and one day until you were having a joint replacement. And what that meant was the corticosteroid first would, be anti inflammatory, but then it would eat your joints like a termite. And so six years and one day later, you're having a joint replacement.
And after a joint replacement, your mobility starts to go down. And as you become less mobile, you bring in all the diseases that exacerbate with reduced mobility. So if you rewind this back, you had a nutrient deficiency and one of the most common deficiencies in the world. Fifty percent of the world's population is deficient in vitamin d three. Eighty five percent of the African American and dark complected, Latinos, are deficient in vitamin d three, and it's manifesting as something else.
Now you've been diagnosed with a condition you don't have. You've been on put on a medication that wasn't required, which forced a surgery that was unnecessary, which reduced your mobility and brought in diseases from your future that you never would have had, and you ended up succumbing to a disease that you never should have had because of surgery that was unnecessary, because of a medication that wasn't needed, because of a diagnosis that was wrong. Is it It was a nutrient deficiency. Is it possible then to game this system with an annuity? Like, let's just say you take out an annuity at 65 years old.
You're pretty unhealthy. And then all of a sudden, you get really healthy. And then you live as long as possible. Is that is that doable? Yeah.
That's doable. But here's the here's the here's the sad truth is that the vast majority of people will not do that. What the data says is that the most difficult thing for people to do is develop new habits later in life. You know, we are not a collection of goals. We're not a collection of priorities.
We are a collection of habits. So if you have the goal of losing weight but you don't develop the habits of somebody who's losing weight, you'll never lose weight. It will just remain your goal. If you have the goal of being really physically fit or of getting off your medication, but you don't develop the habits of somebody who lives a nonhypertensive lifestyle or a fit lifestyle. So the the the disconnect is between people's goals and people's habits.
And we see this, and we saw this in the record. And the longer that you had certain habits, the less likely we would give you a chance of reversing those. You know, but, I mean, how many times everybody listening to this podcast is like, oh, man. I tell my mom and dad just, you know, mom, stop eating that. Dad, you gotta move more.
And they're like, they're stuck in their ways. They're, you know, they're we're never changing their habits. You You know, he likes to drink his whiskey. He likes his he likes his soda. I'm just never gonna change his habits.
So the outlier is somebody who actually will take responsibility, set new habits, and make true habitual changes. So I'm curious. Why is soda so addictive? Because that's one of the things that I've noticed is, like, the the Coke. Mhmm.
The can of Coke. Why can't people quit soda? So there's there's a lot going on there. Right? So first of all, sugar is your brain is crack addicted to sugar.
K? And your brain is like the little Kim Jong un of dictators. It sits up there, takes everything for itself. It's nasty. If it wants if it wants, calcium, it'll strip it from the bones.
If it wants amino acids, it'll strip it from lean muscle tissue. If it wants sugar, it will activate certain receptors. I think the one on the back of the tongue is called the r f one a two receptor, and it will give you a dopamine reward for giving it sugar. It will actually drug you to give it sugar, and the way that it drugs you is it releases a little burst of dopamine and which is a mood enhancer. And so you don't actually like the soda.
You're addicted to the soda. And this is by design. There are entire laboratories full of PhDs that are doing nothing but studying the dopamine release cycle so that certain chemicals and certain artificial sweeteners will ding that dopamine receptor and make you feel better. That phone, there is more research done on that phone on how to keep your attention span in that phone by giving you constant dopamine rewards and using wavelengths of light to keep you alert and awake, certain wavelengths of blue light, to raise your cortisol creating a stress response and to heighten the dopamine response. So now if you're awake and alert and rewarded, you're gonna spend a lot of time inside this phone, this little screen.
And so part of one of the challenges that we face is, you know, we're we were not, I don't believe in in evolution, but I'm just gonna use this term. We weren't evolutionarily designed, ancestrally designed to spend all of our time inside of this little six by four square. And, yeah, we do because there's so much excitement in there. There's so much of a reward, dopamine reward. There's so much blue light that gives me a sense of feeling awake.
And so part of the challenge that we face is how do we just develop new habits? Like, for example, there is no question at all that sleep is our human superpower. It literally is our human superpower. And if you were to put a hundred people in a room and you were to ask these people, and I do this with young entrepreneurs all the time, what's more important to you, your your health or your wealth? Your business or your your your biome?
Everybody says, man, my my my health is so much more important than my business. You know? You know, being healthy and and and being physically fit or being, you know, not being sick is more important to me than my business. And I'll bring them up on stage, and I'll say, what kind of business do you run? Oh, I have a, online marketing agency.
Great. How many employees do you have? Nine. What's your revenue per month? Six hundred sixty thousand.
What's your average revenue per employee? $72,400. Great. What's your hemoglobin a one c? Her face goes blank.
What's your testosterone level? What's your vitamin d three level? So we know more about the income statement, the balance sheet, and the p and l of our of our businesses than we do about the income statement, the balance sheet, and the p and l of our bodies. And this is our temple, but we don't treat it like a temple. Right?
We let thieves into the temple. We don't put things into this temple that serve us, and we expect it to continue to serve and provide for us. So it's it's a it's a mentality shift to say, k. What can I do for myself so I can then do for the rest of the world? And and and if if I had to pick one thing, it would be it would be sleep.
I mean, the first thing I do when I work with anyone, an athlete or, you know, any of the clients that I'm well known for, quote, unquote, changing their lives, the first thing I fix is their sleep. Is it true that some people can function better off of less sleep and they don't actually pay any sleep debt or long term consequences? Yes. There there is, there are people that are actually genetically predisposed to better better sleep. But this just means that they they need less sleep because the the amount of time that you need to spend in bed is related to how long it takes you to get adequate deep sleep and REM sleep.
So So we under we most people would say, yes. I know sleep's really important, but I don't know why. Right? And so what happens during sleep, especially deep and REM stage cycles of sleep that's so important? Well, during deep sleep, there's a very specific activity that's going on.
First of all, this is when most of our hormones are made. A lot of young menstruating women that have really terrible sleep will be prediabetic even though they're not eating an unhealthy diet. So during deep sleep, there's an there's an an area of the brain called the glymphatic system. We all know what our lymph nodes are because, you know, they they swell up when we get a sore throat and you touch your neck and it's really sore. Okay.
Those are your lymph nodes. That's the waste elimination system for the body. In the brain, you have a waste elimination system called the glymphatic system. This is the trash removal part of the brain. It is active during deep sleep.
So, if you're not getting deep sleep, your brain is not eliminating waste. It's not repairing. It's not detoxifying. It's not regenerating. So why when you get a poor night sleep do you wake up foggy?
Well, your brain's inflamed because of accumulated waste. If you actually got deep sleep, you would feel refreshed and focused and clear. But what about getting too much sleep? Because sometimes I'll just oversleep. I'll get ten hours, twelve hours sleep.
I wake up and I feel awful even though I know, like, I definitely got more than I needed. Yeah. So that's called sleep inertia. And so, basically, we can we can we get out of the road of sleep for a minute? Because I'm I'm gonna give your listeners a couple of really good sleep habits that'll cost them nothing.
Okay. And, and if they try these for seven days, it'll completely they'll they'll never miss again. So first of all, it's it's about just being intentional, just drawing your awareness to sleep. Because if you ask most people, what do you do to go go to sleep? And they're like, what do you mean?
I I get in bed. And I'm like, well, what time do you get in bed? Well, whenever I'm done all my shit. And, what time do you go to bed each night? I don't know.
Sometimes eleven, sometimes 01:30. It's it's it's whatever. And so first of all, it's just drawing your awareness to sleep. I call it bookending your sleep. So developing sleep hygiene, like a sleep routine, is literally one of the secret superpowers that everybody could do that would cost them nothing.
And so sleep a good sleep routine would look like this. And if your listeners will do this for a week, you'll see exactly the power of of sleep. So this this this next week, just do yourself a favor and pick a bedtime. 10:00 is a perfect one, but if that's too early, pick 11:00. And make sure that you go to bed at the same time every single night for seven days.
Set an alarm fifteen minutes before that time. Most people set alarms to wake up. I'm saying set an alarm to go to sleep. And fifteen minutes so let's say it's 10:00. Set your alarm for 09:45 and start this exact sleep routine.
If you're one of those people that ruminates, lays down to go to bed at night and your mind wakes up, which so many people do, their body tired, but their mind awake, they just lay there and ruminate. This is a collection of neurotransmitters in the brain called catecholamines, these waking neurotransmitters. So, first thing you do is you take a contrast shower. Very simple. Just go into the shower, turn the water as hot as you can stand it on the back of your neck for about a minute, minute and a half, step out of that stream of water, turn it as cold as it will go, step back into that stream of water, and just deal with it for thirty seconds.
That wakes that would wake me up, though. Yeah. It wake you up temporarily, but it will break what's called the catecholamine cycle, just like intense exercise will. If you ever talk to somebody who doesn't know how to meditate, when they can't meditate, they can't sort of focus and quiet their mind, then they do go do a CrossFit WAD, and afterwards, they just feel amazing. Like, they they just feel clear and cognizant and awake and focused.
That's because they blew out all the catecholamines during that workout. So a contra shower can do the same thing. And then go over and brush your teeth, floss. And just a couple tips on that, use a soft toothbrush, Get rid of fluoride toothpaste. Use use a toothpaste with hydroxyapatite.
Floss every night and do something called tongue scraping. Tongue scraper will probably cost you 6 or $8, a little copper tongue scraper. Evidence is in on that. And if you have two or three minutes, do some oil pulling. Take a little scoop of, organic coconut oil and just put it in your mouth and swish the oil around and and spit it back out in the trash.
After brushing your teeth? After brushing your teeth. Just pull with a little bit of oil. Super good to go. So oil pulling is, it's an ancient Ayurvedic way of of actually, removing, pathogens from the mouth without killing all of the good, bacteria.
It also it also hydrates the gums. You know, most of us are using, like, really hard toothbrushes Mhmm. And we brush back and forth like this, and we're actually separating our gum line from our from our teeth. We don't have good oral hygiene. Very few people floss.
And if you look at the connection between the oral cavity and the rest of our biome, we're not really connecting some of the conditions that we have to our teeth. Right? We're not connecting the, root canal that we had, you know, five years ago, which leaves dead tissue in the body, which has now become necrotic and has, an infection called a cavitation. We're not connecting that to our early onset cardiovascular disease, our hormone imbalance, our brain fog, our consistent headaches. So so, you know, do your tooth brushing routine.
Then when you get in your room, surgically remove all of the light from the room. I mean, like a surgeon, walk around and try to, you know, close your drapes. If you have an alarm clock on your nightstand, throw a towel over top of it. If you have a, if you have, like, a fire alarm, take a little piece of electrical tape and put it over the the the light on the fire alarm. You'd be shocked how little light it takes to raise cortisol levels at night.
If you are gonna be on your phone at night in your bed, which I don't recommend, but if you are, just, go into your settings and set the red screen so that you actually are not looking at blue light raising cortisol, you're looking at a red screen. Make the room as cold as you can stand it. 68 or 69 degrees Fahrenheit is actually really good for sleeping. And then when you get in bed, invest in a $8 eye mask, a a simple soft eye mask, not the ones with the little Velcro straps that that irritate you, but a nice fat cotton eye mask. When you get in bed, just start a series of long, slow, deep breaths in through your nose, pause, and out through a straw in your mouth.
And while you're doing that, every time a thought comes into your head, just grab that thought and pull it down into your lungs and literally breathe that thought right out of your body. You won't make it to 10 breaths, and you'll fall asleep. And the point of developing this type of sequential sleep routine is that our bodies crave routine. One of the things that's happened as we've gotten more and more detached from the other nature is we're we're completely out of sync with the circadian cycle of the Earth. We don't we we're out of we're out of we've lost a lot of connection.
We lost a lot of connection with each other. We've definitely lost our connection to mother nature. And what the blue zone research tells us is that this is a non negotiable. Right? I mean, if you look at dieting across the blue zones, there's no continuity between diets.
Nobody can make an argument that keto, paleo, pescatarian, vegan, vegetarian, you know, diet is the diet to live a long life. That's patently false. If you go to Sardinia, you've got high carbohydrate consumption, ultra long life expectancy. You go to Singapore, you got very high meat consumption, ultra long life expectancies. Go to the Mediterranean, you have a high oil and fatty fish consumption, ultra long life expectancy.
The the the diet secret is to eat whole foods, not processed foods. But the two nonnegotiables in living a long life were sense of community and purpose and mobility and exercise later in life. And by community and purpose, you know, that's that's part of what I'm talking about is our connection back to mother nature. So when you get in bed, do this breath work exercise, you won't make it to 10 breaths. After you do this for seven days, you're going to be shocked how good you start to feel.
Okay. I'll do that for seven days, but, like, I am incredibly skeptical when you say you won't make it to 10 breaths because You won't. Whenever I try to to not think about certain things Mhmm. I just end up thinking about more things. And then sometimes, like, if it goes on for a couple hours, I'll look at the clock and I'll be like That's the worst.
You know, it'll be like 2AM. And, like, oh my god. Like, I'm just I just know for a fact I'm not getting any sleep that night. So rarely is somebody telling you what that is. Right?
So so, you know, what's what's really, incredible about the majority of of things I'll do when when when I saw different challenges people have anxiety, ADD, ADHD, is is first, I I at least let them know what it is. Right? So nobody tells you what's causing that. Right? You you you you talk about the characteristics of it.
Like, when people say, I have I have anxiety. I mean, I'm I I feel anxious for anxiety all the time. And when you ask them what anxiety is, they'll say, well, it's like this sensation of the presence of a fear without the presence of a fear. I get I get very anxious. Sometimes my heart rate feels like it's racing.
I hyperfocus on things. Okay. Those are all the characteristics of what you're talking about. What is it? What is causing that?
What's causing anxiety and also causing your waking mind is a rise in a very specific category of neurotransmitters called catecholamines. The reason why this is important is these four neurotransmitters rise in a fight or flight response. If you walked outside of this door and went out of your house and somebody was standing in front of you with a knife, you would immediately have a fight or flight response. Right? Your pupils would dilate, your heart rate would increase, your extremities would flood with blood, you would start to have a fight or flight response.
What is that response? It's a dump of these four neurotransmitters, norepinephrine, epinephrine, ephedrine, and, dopamine. That's not important. But the point is, as these four neurotransmitters rise, they create first awaken state. As they continue to rise, they'll create a hyper alert state.
As you continue to rise beyond that, you'll get anxious. Anxiousness will give way into anxiety, the actual sensation of the presence of a fear without the presence of a fear. You can have a panic attack from thinking about getting eaten by a shark just like you can have a panic attack from somebody standing in front of you with a knife. One is a very real threat. One is an entirely perceived threat.
Chemically, they are the same thing. So now the question becomes, now that we know what it is, how do we address it? So people that have these types of ruminating thoughts do extremely good on magnesium supplementation, especially magnesium threonate. That will quiet your mind. Right?
It will help you actually break down these neurotransmitters. Remember, in the in the human mind, we don't just create thought, we also break thought down, or else you'd always be thinking the same thing. The reason why you're in different moods throughout the day is we work on a stimulus response. So, if we didn't break mood down or break thought down, we'd always be thinking the same thing or in the same mood. However, when we create thought at a faster rate than we break it down, the mind becomes clouded.
And we call this attention deficit disorder. And about seventy percent of your audience, statistically speaking, based on their age that I looked at your demographics, suffers from ADD or ADHD at some point during their day or throughout their lifetime. And no one tells them what it is. Right? No one tells them it's a rise in catecholamines.
It's an overactive mind. People with ADD or ADHD don't lack the ability to pay attention. They lack the ability to pay attention to so many things. So it's not attention deficit disorder. It's an attention overload disorder.
So you're saying magnesium. Magnesium is amazing for that. Yes. I mean, specifically at night, magnesium three and eight. There are lots of different times of magnesium.
So So add that. And you'll find that you're not ruminating. Okay. I'll add that, and I'll do that thing. Seven days, I'll see if it works.
You're gonna thank me. I appreciate that. Yeah. I appreciate the challenge. Me for that.
Pierce, when it comes to living longer, what about all these antiaging products you see? Mhmm. Are these scams, or is it purely just a visual thing to, like, reduce wrinkles? Right. Does does anything really make you live longer?
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Does anything really make you live longer? Yes. I mean, some some are and some aren't. Right? I mean, I think that if you look at the broad array of all of the antiaging devices that are out there, and if you wanna get paralysis of analysis, just Google antiaging devices.
Right? I mean, you'll you'll spend you'll you'll be down so many rabbit holes. So where I start with these devices are, what are the devices that most closely mimic what we get from mother nature? So, for example, since we're so detached from mother nature, we have two choices. We can reattach to mother nature, or we can use devices that, make up for that deficit.
So this is where I would start. So So what is what do we get from mother nature? We get magnetism from the Earth. We get oxygen from the air. We get light from the sun.
I don't think that we emphasize the importance of these three things enough. I mean, earthing and grounding is actually a very real thing. People wanna put poo it as some kind of Indian voodoo science. It's not. When you take your shoes off and you touch the surface of the Earth, there is a there's a there is a low Gauss current that the Earth has.
And by making contact with it, you actually change the physiology in your body. What does it matter what you step on? Like, if do I need to step on grass or dirt? Yeah. Dirt.
But not concrete. Sand. I step on concrete. Yeah. Usually, concrete will not be grounded.
Why is that? Which is because it's insulated from from the earth. Sometimes there's enough rebar in there that it that it that it's grounded. But, you know, I'm talking about dirt, grass, sand. So how do you mimic the low Gauss current of the earth?
This is where PEMF mats come from, pulse electromagnetic field. Right? So people buy these PEMF mats and put them in their in their beds. Grounding mattresses are very good for your bed, because a lot of us, especially people that are living in condos, you know, are not in contact with the surface of the Earth. You can use grounding sheets.
You can use a PEMF mat. But if you don't wanna spend the money on that, take a few minutes and take your shoes off, touch the surface of it. Just a few minutes is all you need? Less than six minutes. And and what are the, like, actual benefits that you will see from grounding?
So to be hyper specific, you you will repolarize the surface of your cells. So for example, if I was and I've done this hundreds of times. If you go on my Instagram, you'll see I've got videos of of doing this. I'll take my production manager. He's always my guinea pig.
Sorry, Max. And I'll prick his finger, and I'll put a drop of blood on a slide, and I'll actually show you under a microscope what his blood looks like in real time. And what you'll see is all the red blood cells, they start to get stuck together and clumped up. And why is that? Because if you take us, a red blood cell or a sphere, and you actually have two of these side by side, if they have the same charge, they can't touch, like two north poles of a magnet.
As soon as they get opposite charges, they attract. And once they attract, they stick together and they get clumped up. Well, as we get less and less in contact with the Earth, we build up this charge in the body and our cells start to stick together and get clumped up. After you lay on a PEMF mat for twenty minutes or you go out and do some grounding, you prick your your blood your finger again, look at the same blood, you'll see all of these red blood cells are separated, and they look like eggs slithering around in a bowl full of oil. They're just passing by each other.
You've opened up all of that surface area. I mean, these little things for your cellular biology, that thing that will cost you nothing. What about going in the ocean? I feel like every single time I go into the ocean, I feel that is the the quickest that I will ever feel better. And a lot of the times, if I'm sick Mhmm.
And I go into the ocean, I notice that my sickness gets dramatically better a lot faster, especially if I go surfing or I spend a good amount of time just, like, in the waves and and Yeah. In the water. Well, because you're doing three things. Number one, you're grounding. Probably don't know it.
You're getting a high amount of ions, which I'll explain in a second, and you're also getting sunlight. You know, we've been taught to fear the sun. I mean, but if you actually looked at a chart of the parabolic rise of skin cancer, it would be superimposable with the parabolic use of sunscreen. So why have why have 23 brands of sunscreen been pulled from the market since 02/2018 for directly being linked to skin cancer? Why did we not have the same rates of skin cancer in the fifties as we do today when we're parabolically using more sunscreen today and getting less sunlight?
Ozone layer. Right? Did the ozone layer is eaten away? Better at diagnosing it now, whereas back in the day, it wouldn't have been so abundantly clear. Well, that's I don't believe that to be true.
I think that what what's what's happened is, we eat such a pro inflammatory diet now. We eat, 67% of the majority of our diets is highly processed foods. These are not even foods. We we don't eat whole foods. We don't get the right kind of sun exposure.
We get no sun, no sun, no sun, then we go out on a vacation and we just hyperdosed ourselves and we get fried. What I'm talking about is, you know, there's a there's a special part of the, first part of the day called first light, and this is about the first sixty minutes of the day. There's no UVA, and there's no UVB rays during this time of the day. There are healthy rays that will create vitamin d three. You let that light touch your skin.
It does all kinds of benefits, which I can go into the science behind that, microvascular circulation, reduction of inflammation. Very good for you to get small doses of sunlight every single day. In fact, it's probably the greatest mood enhancer you could you could ever do. If you wanna if you really wanna reset your circadian rhythm, wake up in the morning with the rise of the sun, just go out and get natural light into your eyes. Can you overdose on, like, vitamin d three or magnesium?
Very difficult to overdose on vitamin d three or magnesium. So the reference range for vitamin d three is thirty nanograms per deciliter to about a hundred nanograms per deciliter. If you were to go out in the sun for thirty five or forty minutes in board shorts or a woman with a bikini on, lots of skin exposed, you'd manufacture about twenty five thousand IUs of vitamin d three. So so with these different vitamins, especially water soluble ones, we're meant to actually be able to eliminate higher doses of it because, you know, you're not really controlling the exact same dose you're you're taking every day if you were getting it from food. So your body can eliminate the excess.
It is very difficult to overdose on vitamin d three if you really, really oversupplement it. If you're taking five thousand IUs of vitamin d three every day with eighty micrograms of k two, there's virtually zero chance you'll overdose. And there's extraordinary evidence that staying in the sixty to eighty nanogram range for vitamin d three, which is the higher end of the range, has all kinds of benefits. It's tied to reduced, reduced, risk of breast cancer for for women. It's tied to better, autoimmune response across the board in men and women.
I think that's one of the foundational, supplements. And, you know, b twelve, yes, it's in a lot of our different supplements, workout powders in our vitamins. You'll see that sometimes on a blood test, the B twelve gets really, really high, but it's a water soluble vitamin, and we eliminate it very easily. That's something I'm curious about. Energy drinks and pre workouts, are those really bad for you?
Because I've seen some that have, like, vitamin B twelve, and you see it has, like, 12000% of your daily needs, plus, like, guarana and, like, taurine and a whole bunch of caffeine. Yeah. I'm not really yeah. I'm not really a big fan of those. I mean, those are filling a gap that, you know, you should ask yourself.
You you know, these are the kinds of questions we should ask ourselves. You know, why is it that I'm needing an energy drink in the in the middle of the day? What does my sleep look like? Did I exercise this morning? Am I eating whole foods?
Am I aiming just a pro in in inflammatory diet? And it's it's I I'm not one of those people that because the research doesn't say to do this, that preaches a really dogmatic diet. I I I preach that people should be eating whole foods. The majority of the foods that we're eating are actually have I mean and forget the even the really harsh stuff like the forever chemicals, like, you know, glyphosates, you know, herbicides, texicides, pesticides, polyfluoroalkyls, food dyes, you know, all of these things that are just straight forever chemicals. And and look at in the basic you know, in in the American diet, for example, we have, we're the only country in the world that sprays our entire grain supply with, something called folic acid.
We've been led to believe that folic acid is a natural vitamin. That's you know, most people have heard of folic acid. They think it's vitamin b nine. It's not. Folic acid is a man made chemical that we make in a laboratory.
You cannot find it anywhere on the surface of the Earth. It does not exist naturally in mother nature. And so why is it so prevalent in our diet? Well, because in 1993, the chemical industry convinced, the federal government that we needed to spray our entire grain supply with folic acid, all flour, all bread, all pasta, all cereal, grains of any kind. Although we don't call it sprayed with folic acid, we call it fortified or enriched.
So fortified or enriched foods are foods that are sprayed with folic acid. So what happens when you take high doses of you know, it doesn't sound like a big deal, right, with all this folic acid, till you realize it's the most prevalent nutrient in the human diet, and it's completely synthetic. So I'm not saying don't eat grains or rice or pasta or cereals or bread, or or or things made with flight flour. I'm saying eat the non fortified, non enriched versions of those, the organic versions of those. You know, if if you've ever, like, eaten a bowl of pasta and a basket of bread here, and you just feel like you wanna go to sleep and you're in a bad mood and and and your gut blows up like a tick, but then you go to Italy or you go to France and you have a fat bowl of pasta and basket of bread over there, maybe even a glass of wine.
You feel amazing. You actually lose weight, eating pasta and bread in Europe. Why is that? They don't spray it with folic acid. Why did they start spraying with folic acid?
Do they think at some point there's a benefit, or is this just, like, some company wanting to make money? Little bit of both. Right? There was, the intention the the the the positive intention was they wanted to reduce incidence of neural tube defects in newborns. K.
So, they looked at, well, the majority of people that are having these neural tube defects are folate deficient. Folate comes from green leafy vegetables. It's widely available in nature. So they said, well, everybody's folate deficient, so let's use the synthetic version, folic acid. We'll we'll force it into the food supply, and then nobody will be folate deficient anymore, and it will reduce the number of neural tube defects.
And that was great intention. What they didn't realize was that forty four to fifty percent of the population cannot process folic acid. They cannot convert folic acid in their bodies into the usable form called methylfolate. So what happens? Now you have a deficiency in methylfolate.
What does a deficiency in methylfolate cause? Slow gastrointestinal motility. And what does that mean? That means that you get intermittent gas, bloating, diarrhea, constipation, irritability, and cramping. And what happens when you get those symptoms is you go down the road of food allergies and food sensitivities.
You get your gut microbiome checked. You go on all kinds of elimination diets. Nothing works because you have you your body is missing the raw material, methylfolate, because you cannot convert the folic acid into methylfolate. What happened if ins what would happen if instead of taking folic acid, you took the methylated version called methylfolate? Those symptoms would go away.
When young, women get pregnant, the very first thing their OB GYN tells them to do is to take very high doses of folic acid. Well, half of these women can't process folic acid. So what happens? They develop postpartum depression, which, for the record, begins during pregnancy. It's called postpartum depression, but it's actually a depressive cycle that begins during pregnancy.
And then, eventually, when the pregnancy ends and they stop taking the prenatal vitamin, the symptoms go away. So they blame it on the pregnancy, not on the vitamin. So if we would understanding human physiology, the solution is not a synthetic chemical. The solution is the nutrient the body needs, which is called methylfolate. So if there are any young women that are planning to get pregnant listening to this podcast, don't take a prenatal that has folic acid.
Acid. Take a prenatal that has methylfolate. Your chances of postpartum depression go down. Your chances of improving the neural tube activity for your baby, which is what you wanna do, go up, and you should have a healthy break happy pregnancy. So we're gonna introduce an idea called the eighty twenty rule.
I'm sure a lot of you guys are familiar. But if you aren't, that basically means that 20% of your action has 80 of the results. So if you were to say three to five things maybe applying to the the eighty twenty rule to this, what would you say are the things people should do right now to increase their lifespan or health span? So number one, fix your sleep. And if nothing else, start drawing attention to your sleep.
Be intentional about your sleep. Number two, I would say is develop a whole foods diet. Right? The whole food diet means that you are eating foods as close to their natural form as as possible. Meat, fish, chicken, eggs, avocado, coconut oil, olive oil, nuts.
And super important, permanently eliminate tap water and seed oils from your, from your diet. I mean, we we know that, you know, tap water with fluoride and chlorine, has forever chemicals in it, polyfluoroalkyls, all kinds of things. Most people don't even know that fluoride is actually not fluoride for your teeth. It's it's fluorosilicic acid, which is the waste product from phosphate fertilizer production. We produce billions of metric tons of phosphate fertilizer in this country every year.
We have to remove something called fluoro salicylic acid from that or it will kill the plant. That's a waste product from that industry's production. We take that fluoro salicylic acid. We dump it into our municipal water supply as fluoride. It is a neurotoxin, and it has been tied to decreased IQs as you increase the amount of fluoride in the in your water.
Chlorine, which I get it, is used to sanitize and kill pathogens. There are still high amounts of chlorine in our our tap water. So if you wanted if if you wanna do just a couple of things, the couple small shifts that will make dramatic shifts in your cellular biology, number one, focus on your sleep, be intentional about sleep. Number two, eat a whole food diet. Number three, get rid of seed oils and tap water, in your diet and, you know, focus on eating whole foods.
That's where I would start. Secondly, I would look at your supplementation routine. You should be taking a methylated multivitamin, vitamin d three, an omega three fatty acid, preferably one from a black seed oil or from small, small fish, you need taking a an omega three fatty acid, and and also prioritizing protein. Those are, those are those are where I would start with, you know, diet and lifestyle. And then I would make exercise nonnegotiable.
And by exercise, it doesn't have to be, like, intense, like, massive hits cardio and and, you know, intense weight training. Walking is probably the most underrated exercise in the world. You know, it reduces your, improves your insulin sensitivity. It allows your muscles to absorb glucose like a sponge. If you only have a short period of time to exercise, weight training, hands down, is better than cardiovascular training across the board in nearly every study that I've looked at.
So if you only have a short period of time, try to lift weight. And for tap water, what about having a Brita? Like, you fill up the little Brita things and Yeah. Pour it together. Brita one that, you know, I I I used to be a big fan of Brita, but, actually, after looking at some of the water testing on it, it's sort of gimmicky.
It's a it's a sediment filter. But the particulate matter you really wanna get out of the water, the polyfluoroalkyls, the, you know, the the fluoride, the chlorines, microplastics, those kinds of things, you're not gonna get out with a Brita. So What about reverse osmosis? Reverse osmosis is amazing. Amazing.
So if you get a r RO filter, like a four stage RO filter, that's incredible. Remember that you have to remineralize that water. My my favorite two biohacks, right now that are very inexpensive are something called, h two tabs. It's putting hydrogen gas in your water and something called Baja Gold Sea Salt. It's just a mineral salt.
It's like a Celtic salt or a, pink Himalayan sea salt. So many of us are mineral deficient. Like, we don't realize how mineral depleted our soil is, and we actually don't put minerals in our body. So the the one of the best things you can do first thing in the morning is take an eight ounce glass of water. You can put one of these hydrogen tablets in there.
It's pressed elemental magnesium. Drop it into the water. It will fill that water with hydrogen gas, and then add about a quarter of a teaspoon or a full dropper of Baja Gold mineral salt, and this will get you all of the trace minerals that your body needs. Stir it up and just whack it back. You will never do anything else with your morning routine because that that immediate reduction in inflammation, hydrating and mineralizing the body will make you so clear, so cognizant, so awake when you transition into the day that morning.
You'll start to feel the power of just putting mineral hydration and reducing After what? Thirty minutes, an hour? No. Two minutes. I would love to try it.
What do you think about LMNT? Those little, like Yes. So LMNT, just like a lot of other electrolyte supplements Yeah. They focus on the big ones, sodium, magnesium, potassium. Right?
But the truth is, you there are there's a whole host of trace minerals that we desperately need. Boron, manganese, molybdenum, silica, selenium. You know, there there are so many minerals that we need. For example, most people think that our bones are made of calcium. They're not.
Our bones are calcium, combines with something called phosphorus, and it forms something called hydroxyapatite. Your bones are hydroxyapatite. They're very strong, but calcium is only one component. In order for this to happen, you need 12 minerals. Right?
If you are missing any one of these 12 minerals, your bones will not mineralize. So if you're missing magnesium, molybdenum, silica, selenium, boron, iron, any of this, silica, any of these these 12. So in the morning, if we hydrated and mineralized our bodies, like a like a bag of Baja Gold Salt, it would probably cost you, I don't know, like $12, and it will literally last you five years. So that remineralizing first thing in the morning is so so important. The the the hydrogen tablets that effervescent the hydrogen gas, that hydrogen gas, when you put it into the body, because it's the lightest element in the universe, it's the most prevalent element in the universe, it goes right across the blood brain barrier and has dramatic effects on the inflammatory process in the body.
Most people don't realize that 70% of our circulation is not actually done by our heart. Our heart circulates about 30% of the blood in our body. 70% of our circulation is done by an activity called vasomotor or vasomotion. Think of a snake swallowing a mouse. Right?
So there's no no pressure going in the snake's mouth. It's a muscular contraction. So it's a wave like motion. So if you wanna cater to that part of your circulatory system, which is the vast network in your brain, you need to reduce the inflammation. One of the safest ways to do that is with hydrogen gas, in my opinion.
So hydrate, mineralize, you know, first thing in the morning. Sometimes you will you'll feel like you won't even need coffee. You'll be so clear and so awake just from reducing that inflammation. If you personally could go back to yourself at 20 years old, what's one thing that you would have told yourself? Stop drinking so much.
It would be the alcohol. Yeah. Probably be the alcohol. Like, I've come full circle on alcohol. And, and I did some other things I'm not particularly proud of in the nightclub days, but alcohol it's not the alcohol.
It's what the alcohol becomes. So alcohol becomes something called acetaldehyde when it's converted in the liver, and this drops the pH of your blood, makes you more acidic. You know, the hangover that you have is from the acidity. It's from the you know, which is why breath work can walk you right out of a hangover. Hydrogen gas can walk you right out of a hangover if you use a hydrogen tablet.
You walk your way right right out of a hangover. It's that inflammation, that vasoconstriction. In fact, you know, interestingly, most people that suffer from headaches, especially chronic migraines, there's a really interesting, study in the Wiley Journal of Headaches where they actually looked at migraine headache sufferers and found an inverse relationship between sodium and migraine headaches. So in other words, as sodium went up, migraine headaches went down. As sodium went down, migraine headaches went up.
And and what was the reason for this? Because most people think that the headache is coming from their brain. That's not true. There are no pain receptors in the brain. The brain is actually not capable of generating a pain signal.
So nothing that you're feeling when your head hurts is your brain. There's a covering over the brain called the dura, and this like, imagine Saran wrap stretched over the top of your brain. Right? And, the dura is fraught with pain receptors, and it hates two things. It hates being stretched, and it hates being contracted.
What determines whether or not it's stretching or contracting? The sodium gradient. It's called osmosis. So very often, you can put and don't take my word for it. Please go to the Wiley Journal of Headaches and read the this study.
3,919 participants, I think, in this study. It's a very, very well structured meta analysis. And, and just try, especially if you're a migraine sufferer, just try adding Baja Gold Sea Salt to your morning routine and see if after seven days of doing that, you have Yeah. Any any further headache. So how do you avoid a hangover?
Avoid drinking would be the first thing. Let's just say you're drinking. Okay. Let's just say you wanna have a few drinks, but you don't wanna feel like crap the next day. Because I've seen so many things with the charcoal supplements Yeah.
But that's pills you take. Trying to bind it. You know, I would say dose up on the b vitamins, good the complex of b vitamins and a very specific form of b twelve called methylcobalamin. Hydrate while you're drinking. And in the morning, same exact thing.
If you wanna get rid of a hangover, the worst hangover of your life in ten minutes, this is how you do it. You take ten ounces of water, put in hydrogen, an elemental magnesium tablet that will effervesce into hydrogen gas, add a mineral salt. You can use Celtic salt. You can use Baja Gold Sea salt. I would prefer that.
Not any partial, supplement that just has potassium, magnesium, and sodium. Use a a real mineral salt, whack that back, and then go outside preferably, and just do a short round of breath work. Try doing five obnoxiously deep breaths, followed by a very long pause on the exhale, and I'll explain why. And when I mean obnoxious, I mean obnoxiously deep breaths. Get a lot of oxygen into your lungs.
On on your fifth exhale, exhale and hold your breath as long as you can. The reason for that is that carbon dioxide is the main vasodilator in the human body. We think it's nitric oxide. It's not. It's carbon dioxide.
The reason why you get vascular during exercise is because of the CO two going back to the heart or going back to the lung. And so if we hold our breath, what will happen is the CO two will build up. You will get a vasodilation, and then when you breathe in again, that oxygen will smack the tissues. Do three rounds of that. Three rounds of five obnoxious breaths, a hydrogen tablet.
I use one called h two tabs, to put hydrogen gas in your water and take a and mix it with mineral salt. Your hanger will be gone in ten minutes. I don't care how hard it is. Now what about if you get a really bad night of sleep? Because sometimes we'll be traveling.
We'll get to the East Coast, and it's, like, 02:00 in the morning there. Oh, we gotta be up at eight for a podcast. We have a short time to sleep, and we wake up, and I am exhausted. Mhmm. And usually, that's me going and, like, chugging back coffee to try to wake myself up.
Is there a better alternative? To that? So there's three alternatives. One, you already broke one of the cardinal rules that I wouldn't break. I wouldn't have a podcast at 8AM.
I would prioritize sleep and exercise rather than podcast travel and meetings. But if you can't do that, which I understand some people don't have control of their schedule, they can't be intentional about sleep and exercise. They have to be intentional about their obligations. But, so there's three things you can do. Number one, remember that, when you're sleep deprived, part of what's happened is you have the you you have some inflammation that wasn't rid from the brain the previous night, and you have to preserve the precious amount of oxygen that's in your system because it's fixed.
The amount of blood in your system is fixed. The amount of oxygen that's in your blood right now is fixed. As soon as you eat, you are going to divert all of those resources from your brain straight to your gut. So on days where you have had limited sleep, eat very, very light. These are great days to intermittent fast.
They're great days to focus on proteins and fats only. Stay away from high glycemic carbohydrates. Stay away from multiple meals. Eat light. And when you eat, just eat proteins and fats.
So for example, if you're gonna eat in the morning, have scrambled eggs and a slice of avocado slices of avocado with some sea salt or maybe some olive oil. You know, in the afternoon, have a you know, or in the evening, have a piece of fish and and vegetables. No starches, no carbohydrates, and what you'll do is you will divert less blood and less oxygen from your brain to your gut. If you actually stood in front of a front of a thermograph, which reads the heat in your body, and you looked at what your, where all the blood was focused in your body before you eat, you'd see that your brain is glowing like red and orange. Lots of blood, lots of oxygen up there.
Then you stuff this 30 foot long tube, which your intestinal tract is, full of food, especially high carbohydrate food, and your blood will all divert to your gut, and it will power you down. You will be so sleepy. You'll be exhausted. Okay. It will make you more foggy.
That's interesting. So I've noticed I don't work as well after I eat. I just don't have the energy. So what I found is when I wake up, the only thing I could do if I wanna optimize for, like, just productivity and efficiency is I make a coffee, I put in some protein powder in there and a few other, like, you know, a creatine supplement Mhmm. Picks it up.
And that's all I eat until about one or two. Perfect. Because if I eat, I just get tired. Is that the reason why, or is it, like, what I'm eating? And I try to eat healthy.
Yeah. It's exactly why. You've just diverted all that blood to that 30 foot long, conveyor belt. And if you look at 30 feet of intestinal tract, you'll see that it's just enveloped with blood vessels. Right?
So when you divert all that blood, guess what goes with it? The vital oxygen, which you perceive as energy. You know, when you say, Gary, I had a lot of energy today. Physiologically, what you're saying is I had a lot of oxygen in my blood today. So if oxygen equals energy, which it does, then if you want more energy, you need more oxygen.
So how do you get that in your blood? You stop diverting it to the gut. I got a question for you. When's the last time you needed to go see a doctor, but you pushed it off because you thought, I'm too busy, it'll heal on its own, or I don't even know which doctor to go to? Pretty sure we've all been there.
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See their website for details. Tacovas, point your toes west. Thank you so much. And now let's get back to the podcast. Are there certain supplements that people take that are completely useless?
Yes. Lots of supplements people take that are completely useless. What are some of the most common useless supplements? Cyanocobalamin form of b twelve and a lot of, multivitamins. Some multivitamins are completely useless?
Some multivitamins are completely useless. So, like, for example, let's let's look at the category of probiotics. So what are probiotics? Probiotics are bacteria. And how do we sell probiotics on the label?
We sell it by what's called CFUs, colony forming units, and we sell it by, the the number of bacteria. So you you're walking down the aisle and it's this bottle says 50,000,000,000, CFUs, coliform units, and 12 strains, and the next one says 10,000,000,003 strains. So, obviously, we think the one with more is better. But if you think about, all probiotics are bacteria, right, and the only reason that we have a stomach is to kill bacteria. That's the role of the stomach.
The stomach's role is to be the gateway between your oral cavity and your intestinal tract and to kill bacteria before it gets into your body. And so if all probiotics are bacteria and the stomach designed to kill bacteria, then guess what happens when you take a probiotic that's not protected from stomach acid? That capsule dissolves, and you bathe all of those probiotics in stomach acid, and you pass dead bacteria into your stomach. So the majority of probiotics do not account for stomach acid, so they don't have a capsule that protects them from the stomach acid, so they pass into the intestine as dead bacteria. Really good probiotics, will be inside of a capsule that does not dissolve in acid.
It dissolves in an alkaline environment. So it actually delivers the probiotics to the neighborhood in which they live rather than delivers them into this acid bath where they're gonna die. So that so if you're gonna choose a probiotic, I would I would choose one that that, you know, protects against stomach acid. Also, you know, we we have to understand that certain vitamins are water soluble and certain vitamins are fat soluble. So remember the acronym, put your vitamins in the attic, and spell addict, a d e k.
I still remember this from grad school. Put your vitamins in the attic, and the reason why, they say put your vitamins in the attic is because vitamins a, d, e, and k are fat soluble. So in the morning, when you take a vitamin d three, you should take it with food or you should take one that's suspended in oil. Because a lot of what we do in the supplement industry is we grab all this stuff from mother nature, and then we package it to try to put it back in the body. And when we take it from mother nature, we destroy it.
When we package it, we package it in a way the body can absorb it, and then we assume that it's gonna act the same way when we put it in the body. So really good supplement manufacturers go through a process of properly extracting the nutrients, and they package them in ways that are bioavailable. So probiotics is probably the biggest one that people are taking that is completely useless, unless they're taking one that protects it from stomach acid, and they spend lots of money on probiotics. If you were to bet on one person living to a hundred and 20 years old, who would it be right now? Anyone listening to this podcast that's alive in five years.
Can live to a hundred and 20? No question. It will be your choice whether or not you wanna live to 20, possibly a hundred and 40. How are they gonna do that? There are people alive right now that are definitely living to a 20, a hundred and On Social Security, they'll live until, like, 03/1960.
'30 there. What? Three three hundred and sixty years on the yeah. A lot of people in the two hundreds right now. That's that's the secret.
They're feeling better than the biblical time. You know? You live forever. The reason for this is that, the this is a really exciting time for humanity right now because, I believe, and especially, you know, this Maha movement is gonna help propel this. I believe that if you're alive in five years, it will be your choice whether or not you wanna live to a hundred twenty.
The reason why I say that is, for the first time, we have the conversion of large data, huge pools of data, artificial intelligence, and early detection, and these things are unifying. What I mean by this is big data and artificial intelligence is about to circumvent the entire system. No longer is pharma going to control the narrative, and even the FDA, CDC will will will do their best. But big data is starting to prove what works and what doesn't, and it has no agenda. So in other words, the statin theory of, the statin hypothesis of, cholesterol is being thrown by the wayside.
A lot of the, hypotheses around hypertension are being, debunked by big data. A lot of the hypotheses around SSRIs, selective serotonin reuptake inhibitors is being debunked. So a lot of the chemical synthetic pharmaceutical theory is actually being debunked by large data. We're realizing that the way to live a longer, healthier, happier, more fulfilling life is because of modifiable risk factors, things like what I just, was telling you about. And that the answer is not chemicals, synthetics, and pharmaceuticals, that the answer is nutrients.
And we're learning how to test the body for certain nutrient deficiencies. You wanna see magic happen in human beings? You give their body the raw material it needs to do its job. I think the most undiscussed, undiscovered things are things like mineral salts. Hydrogen gas, I think, is I think hydrogen water tablets will be as common as a multivitamin in ten years because the research proves that this element, can not only reduce inflammation, lengthen telomeres, improve circulation, improve the absorption of our, vitamins or minerals or amino acids.
It's so prevalent, and it's so harmless. We can we can soak injured limbs in this kind of, water. We're gonna find that hydrating, mineralizing, and nutrifying the body, prioritizing sleep, connection, sense of community, and getting back to mother nature, whether we do it through biohacking modalities or not, this is going to prove to be the most massive. How long could someone realistically live for? Is there gonna be a point where just, like, physically, we can't get past, like, two hundred years without attaching our head to, like, a machine and just, like, being physically present?
Like, at what point does the body just naturally break down no matter what you do to it? I don't think we know that answer. I think that we're starting to I I think the greatest theory in aging that's emerging now is this theory of immunofatigue. And what it basically, what it says is that the immune system, as we age, is becoming progressively more overwhelmed. Right?
Like, if you if you put a toxic compound into an infant's body, you see how fast the body reacts to it. By the time you are middle age, you know, the amount of glyphosates, microplastics, aflatoxins, mold, mycotoxins, metals, viruses. So so the immune system we think of the immune system as something that actually defends us from foreign invaders, which is very true. It defends us from, you know, parasites, bacteria, viruses. But about 65% of the immune system's role is to police ourselves.
Right? It's it's it's actually watching our bodies. If you think about the fact that every form of cancer, regardless of its form or its origin, was at one time a healthy cell. It's a healthy cell that became metabolically sick. And so why do some healthy cells that are becoming metabolically sick get rid from the body and some actually set up shop and become, a cancer because it slipped by the immune system.
So the majority of people listening to this podcast right now have, at some point in their lifetime, had CTCs, circulating tumor cells in their blood, the the the stage zero form of cancer. But it was a walk in the park for the immune system. The immune system saw it and and got rid of it. The majority of these, viruses that we get in later in life are not actually viruses that we're catching. They're viruses we've always had.
When people come down with Epstein Barr virus, that's mono that they had as as in eighth grade coming back as an adult. When you get chickenpox as a child, it comes back as shingles. You didn't catch shingles or catch Epstein Barr. You've always had it. So why did it appear in some people and not appear in others?
Because their immune system was fatigued. This is so you know, when you when you when you realize that 40% of every DNA strand in our body is not human. It's viral. 60% of our DNA is human DNA. 40% of every strand of DNA in our bodies is viral.
And so why is it that some people get those viruses and some people don't? You you probably both have Epstein Barr virus, your immune system. Well, probably mostly Jack. Yeah. I mean, look at him.
Graham's got the Epstein whatever it is. I I remember Graham's got it. Yeah. Epstein's not a good virus right now. Cytomegalovirus.
Let's go with that one. Alright. You, Jack. Yeah. But Jack definitely has more.
I can just see it see it in his eyes. But, it but but the whole point is it's it's a message of hope too. Like, I don't want people to feel overwhelmed by this. I want people to feel inspired by this because, you know, the the greatest pharmacy is the one that God gave us. I mean, the if we if we would get back to the faith in humanity and mankind, the power that this has over this, frequency matters.
Sense of community matters. What we put into our temple matters. It's so astounding to me that so many of us just let all these thieves into the temple. We don't take care of the temple. We don't treat our bodies like a temple, and then we wonder why it's not serving us.
It doesn't take much to be in service to yourself, you know, just rearranging, you know, habitual patterns. I have a whole community of people, my ultimate human community, that I'm trying to to affect their habits so that they can make real permanent lifestyle change. Like, how should I be sleeping? How should I be waking up? What would you say are the biggest health scams that have been debunked that people continue to believe?
Oh, that's actually a really, good one. There are a lot of those, centered around, specific interventions. Like, for example, I'm a big believer in NAD. I don't think that NAD is a scam, but I would rather use supplements that improve the body's natural production of NAD than to put, what is NAD? NAD is it's it's technically nicotinamide adenine dinucleotide.
It's capital n a d with a little plus. Right? So there is a lot of supplements that will say this is an NAD oral supplement. You can't actually supplement with NAD orally. You can do it intravenously.
You can do it through patches. You can actually do it through a sublingual, but you can't swallow an NAD capsule, because as soon as it opens. So you're just saying nicotine? Nicotinamide adenine dinucleotide, NAD. Nicotine is different.
Nicotine, classic nicotine you're thinking of whether it's whether it's tobacco derived or not, actually has some benefits. It's just the delivery system that we use that that, you know, vaping, smoking. A lot of the delivery systems for nicotine are the villain, not the nicotine compound itself. Can I Pause there for a quick second on nicotine? Mhmm.
What about the patch or the gum? Is it are you saying that nicotine can be good for you? Yes. I'm saying the nicotine can have beneficial, it can have benefit in in the in the body. It's usually the delivery system of getting nicotine that's the issue.
So is there the smoking. So is there a healthy way to get nicotine? And should you get addicted to nicotine? Yeah. I'm not saying you should get addicted to nicotine, but, I mean, some of the some of the oncology research, some of the some of the competitive binding receptor research that actually shows for example, in the beginning of the pandemic, a lot of smokers didn't get COVID.
You might have heard of that. Fauci came out and really blasted it. But why were smokers not getting COVID? Because SARS CoV two bound to the same receptors as nicotine. We also know that it has beneficial, effects in some, oncology treatments.
We don't think of nicotine as being one of the bullets in the arsenal against cancer, but it is emerging as a real, but, potential for for oncology treatment. Now for the record, I'm not an oncologist or a physician, but I've been reading the research. So I think a lot of a lot of these compounds get vilified because of the mechanism we use to get into the body. Right? Like, I don't have any issues with coffee.
You know, your the whole table is full of coffee beans here. The problem with the majority of coffee is they, you know, it it's it's highly, infested with mold. And mold and mycotoxin, is you know, if you you can get mold free coffees and you can get organic coffees, those are amazing, but, a lot of our coffees, have mold. Mold is a gets into the body. It wreaks havoc.
It it's one of those pathogens that stays in your body for years and years and years. It flies under the radar because you don't get so sick that you go to the emergency room or so sick that you go to, the urgent care. But but but back to this this this concept of living a long time, you know, I I I believe that this artificial intelligence early detection and big data, one of the things that we're able to do now is we're able to go into the body and we're able to test for all of these things that we were previously not looking at, mold, mycotoxins, heavy metals, viruses, parasites, which all of us have. Guys, just accept it. We we we all have these these pathogens.
And we can go in and we can rid the body of these things. And what happens when we rid the body of these things? What the immune system now gets a leg up, right, because it's not fighting on so many fronts. You know, it's like you put the best fighter in the world in the center of the octagon. If you just keep adding opponents, you know, to that to that ring, eventually, they're gonna collapse.
Right? They can only fight on so many fronts. Immune system is no different. Right? It's it's policing our body for senescent cells.
It's going after zombie cells. It's it's, you know, there's a new in in invader that's come in, you know, a virus or a parasite or a pathogen. The the gut is starting to leak. So now it's got a war right outside of your, leaky gut. And so it starts to fight on so many fronts that it gets weak, and it begins to collapse.
This is when a lot of these viruses start to resurge later in life. But what about the hygiene hypothesis that suggests that people do need to get certain sicknesses and viruses and stuff like that so then they can train their immune system to then be able to fight it off. That's why a lot of people during COVID when they stayed indoors, they all got sick afterwards because they they didn't have all these influences and stuff. I mean, I will tell you the worst thing that we ever did to humanity during COVID, full stop, and this will probably cut your audience right in half, was residential quarantining, masking, and social distancing. That was a horrible idea.
You know, the the body responds very well to certain stressors. They're called hormesis or hormetic stressors. So cold plunging, for example, is a hormetic stress, which your body responds very well to it. So if you don't load up your bones, they don't strengthen. If you don't tear a muscle, it doesn't grow.
If you don't challenge the immune system, it weakens. So what you saw was the global effect of weakening the weakening of the immune system. We basically shoved everybody indoors, took human beings out of contact with other human beings, and we weakened the immune system. And then what could happen on the backs of the pandemic? Oh, monkeypox.
What the hell is monkeypox? I don't know. I've never heard of monkeypox. No. It's always been around.
It's just such a weak virus. We never thought about it, and now it's infecting people and bird flus and all of these different strains. We're on a eighth version of Omicron, the per, you know, the the SARS mutation. So the best thing that could have happened to you during COVID was to get a natural infection and develop a natural immune response. Right?
So, so we're realizing that the more human beings are in contact with other human beings, the stronger our immune system is. Just like the more you load your bones, the stronger your bones. The more you challenge and, you know, tear your muscles, muscle hypertrophy, you know, muscle hyperplasia, the the stronger you become. That's why I believe that aging is the aggressive pursuit of comfort. And so many of us are we are aggressively pursuing comfort.
We regulate our body temperature. I mean, our our air temperature, we regulate all of our lighting. You guys can make it the surface of the sun at 01:00 in the morning in here if you want it. Right? That's not natural.
So what happens is we we get so accustomed at wanting to be comfortable that we actually accelerate our age. Reason why most people don't do cold showers or cold punches is that they don't like to be uncomfortable. Right? They won't take that three minutes to do it. So you're saying that I'm shortening my life by not taking cold showers?
Because I because I do like to be comfortable. I mean, that's the one thing. But I don't see the benefit of, like, why should I be going outside when it's really cold without all these jackets on? Like, how is that gonna benefit me? Yeah.
So let's talk about that. I mean, how does the body strengthen? Right? First of all, there's a process in the body. It's called hormesis or a hormetic stress.
This is a stress that you apply to the body that the body strengthens in response to. So let's just talk about what happens when you expose yourself to cold temperatures or cold water. Cold water will happen much faster because water is 29 times more thermogenic than air, meaning it removes heat from the body at 29 times the rate of of air, which is why you could die in 72 degree water, but you can't die in 72 degree air. Right? So, because your body wouldn't maintain the temperature.
So let's say, a cold shower or a cold plunge. And look, if you don't have $5 to invest in a cold plunge, just take take Tupperware containers and put water in Tupperware container, freeze it overnight, and drop the ice blocks in your tub the next morning. Swirl it around, you'll have a cold plunge for three days. So, when you get into cold water, and it doesn't have to be freezing cold. 48 to 52 degrees is fine.
Three minutes minimum, six minutes maximum. There's no evidence that colder is better or that longer is better. Remember, we're not trying to cold adapt the body. We're trying to cold shock the body. We're trying to stress it and have it respond.
Right? This is why we don't lift weights for four hours every day. We lift weights for thirty or forty five minutes, and you get a nice hypertrophic response, and you strengthen, and you don't overstress the body. So when you get in cold water, four big things happen. You get a peripheral vasoconstriction, and this drives all of the blood into your core, liver, lungs, pancreas, kidneys, brain.
That's very good for you. You get an immediate activation of something called brown fat, which is a special type of fat in the body that exchanges a calorie for a measure of heat. It actually will take a calorie and turn it into heat. K. So it increases your caloric expenditure.
This is very good. And then you release something called cold shock proteins. These are reserved proteins in your liver that flood the bloodstream when you get into cold water. These cold shock proteins are magic. We're only really now starting to realize the benefit of cold shock proteins.
There's a couple I've been down the rabbit hole on called lin l I n 28 a and lin twenty eight b. These are cold shock proteins that are actually, improving insulin sensitivity. Right? And they they scour the body of free radical oxidation. They improve protein synthesis, how well you repair from from an a workout.
So, you can get all of these benefits, including a spike in dopamine despite exposing yourself to cold water. Right? Because, you know, ancestrally, we had a lot of hormetic stresses. You know, you didn't get to regulate the temperature outside. You didn't get get to regulate much of the temperature inside.
You didn't get to regulate your lighting so much. And so having the body go into these different environments, is very, very good for you. You actually build, you you you strengthen the the body. What are the most harmful foods that people constantly eat? No question.
It's seed oils. And, seed oils, so canola, sunflower, safflower, grapeseed, palm kernel oil, vegetable oils. The re the reason for this is that it's not the it's not the plant. K? It's the distance from the plant to the table.
I mean, you put a a when you put a canola plant or a rapeseed, same thing, into a commercial press, it comes out gummy, and you degum it with hexane, which is a known neurotoxin. Then you take that neurotoxin and degummed oil, and you heat it to 405 degrees, and you turn it rancid, so it's putrefied, and now it smells. And you need to deodorize it with sodium hydroxide, which is a very powerful carcinogen. And then you sometimes bleach it before you bottle it and put it on the shelf. You ever notice when you go down the shelf, the aisle, in a shelf in the grocery store and tell all the vegetable oils, Wesson oil, vegetable oils, they're all exactly the same color, that beautiful, perfect yellow color.
That would never happen. If you pressed a thousand plants and turned it into oil, you would not get that level of consistency. That's chemically induced, and then they put a heart healthy label on it. These are pro inflammatory. They cause a massive amount of inflammation in the body.
So what are the oils you can use in your life? Well, in your kitchen, you need five oils. You need a grass fed butter, ghee butter, grass fed tallow, coconut oil, and an olive oil. Use the olive oil at room temperature. Use the others to saute and cook your foods.
They won't denature at high temperatures. They have high smoke points, and you're and you're done. You'd be shocked where all these seed oils are creeping into the diet. So if I had to pick one, that would be it. And what's the biggest healthy food that's actually harmful?
Processed yogurt. No question. I mean, you know, people Is that when they remove the fats out of it? So it's like You're already a yogurt. Greek yogurt, or what are we talking about?
Yeah. So they'll they'll tell so whole fat Greek yogurt's great. Raw etude yogurt is amazing for you. But what we do is we take the yogurt, and we we anytime you see a yogurt that says, artificial flu flavors or natural fruit flavors, that's code word for ain't got no fruit. K.
So it says artificial, you know, natural blueberry flavor. Quick way of saying no blueberries are in here. Right? So what happens is these these flavorings are are bactericidal. So you're eating the the yogurt to get the probiotics, but the flavoring killed all the bacteria.
So there's no probiotics in there, first of all. Then you strip the fat out of it, and then you add, processed ingredients, like, a lot of them have high fructose corn syrup, natural flavors, natural colors. So the health benefit you think from getting the probiotic, in there is gone, and you've added all of these, processed ingredients to it. Whole fat Greek yogurt is amazing. Take whole fat Greek yogurt, add a fistful of blueberries, and take a teaspoon or teaspoon and a half of monk fruit and mix it up.
It will be as good as any processed yogurt. It's like your new Ben and Jerry's, and it's really, really good for you, and you're keeping it in its whole form. What's really interesting is sometimes when you take the little, you know, tear off packs of processed Greek yo processed yogurt, which are terrible for you, and you think, well, it's less expensive. But if you buy Greek yogurt in a quart and buy a basket of, organic blueberries or raspberries or blackberries, and you buy some monk fruit in a raw, and you mix those three things, per serving is a lot less expensive than the processed garbage, and it will really serve your cellular bio. What about the foods that cause anxiety and stress?
So things that cause anxiety are, I mean, if you have anxiety and you're listening to this podcast, please do this for seven days. This will materially change your life. Get all of the fortified or enriched foods out of your diet for seven days. The majority of people that are suffering from anxiety are not suffering from anxiety, and you can prove this by asking them the question if they've had it on and off throughout their lifetime. They will say yes, and ask them if they can point to the specific trigger that causes it.
They will say no. And the reason why that's important is because it shows you that it's not coming from their outside environment, it's coming from their inside environment. These are people that can feel the presence of a fear without the presence of a fear. So get folic acid out of your diet for a week, supplement with something called methyl folate, and get on a good b complex. And folic acid is just like enriched flour, enriched wheat, enriched grains, and stuff like that.
Anything enriched. Is there a difference between making an oatmeal? Let's say, you just have some oats, you have some peanut butter, you have some water, and you have a banana versus putting it all in a blender and making a smoothie? No. There's no real difference.
I actually put out a video years ago that said that blending fruits increase their glycemic, profile, meaning it actually hit your blood sugar faster. But is that not desirable? That's not that's, yeah, that's not desirable, but it's also not true. And I actually put out a video saying it was true because I I'd read an article, but I I wasn't smart enough to actually go and look at the the and but plenty of people crawled out of the woodwork and just slaughtered me for it, but rightfully so. I mean, I shouldn't be putting out things that I haven't, you know, thoroughly thoroughly, examined.
So, I took the hit on that one. I try to correct the record as much as I can. But, no, blending fruits and and eating them, there's there's there's not much of a difference other than you're gonna probably reduce the amount of fiber. But, in terms of the hit to your blood sugar, there's no there's no difference. Quickly, I also am not a big fan of peanut butter.
You know, pea peanuts are not nuts. Peanuts are legumes. They're seeds. They're one of the highest in aflatoxins that we know of. If you've ever actually uncracked a peanut shell, and you've taken the peanut out and you feel that, like, soft fuzzy little layer in there behind the peanut, okay, that's a that's a mycotoxin.
It's mold. So very, very high in mold. I would prefer that you eat other whole nuts like macadamias, pistachios, walnuts, those kinds of stuff. Butter could you have? Could you have, like, almond butter?
Butters, nut butter. Mhmm. True nut butters, two almond butters. That's interesting. I feel like everyone kinda heard somewhere in the timeline of their life that blending food just makes it less healthy.
And then I just took it and ran with it. And so I try not to actually I I actually ran with it, increasing the impact on your blood sugar for for a while. And then, you know, I started getting slaughtered for it online, and then I actually started going down the rabbit hole of the research. And it's not true that, it it it you know, the funny thing was it it the article was very adamant about it that I read, and then it just inherently made sense to me. Well, if you take a banana and you And that's what I was buy it.
Yeah. It's liquid. And so that makes sense. And so I started talking about it, and it actually turns out that that's not the case. What was the most shocking data point that you've researched about health?
I would say that the most shocking data point is that people have no idea how impactful simple lifestyle choices could be on the trajectory of their life. Every single person that is listening to this podcast right now has accepted something as a consequence of aging, consequence of their environment, a consequence of stress, a consequence of their their busy day. That's not a consequence of any of those things. It is a consequence of missing raw material in the human body. By that, I mean, the majority of us are deficient in one of either vitamins, minerals, amino acids, or nutrients.
And since we don't know what it is, we just accept the outcome as as something that's just something we need to live with in our life. I mean, God meant for us to thrive. We're supposed to sleep like a bear. We're supposed to have the libido of a lion. We're we're we're supposed to have clean, clear, cognizant waking energy.
We're supposed to have, you know, enough energy to get through our day. We're supposed to have healthy short term recall, and people just accept that these are not a part of their life for one reason or another. And the truth is that they'd just be a little bit more intentional about their habits, what they what they eat, and and what they're supplementing with. And I've already told you a couple of my favorites. Mhmm.
Massive changes. How do you balance being healthy and longevity with just enjoying life? Like, I heard at some sort of statistic that, like, eating a hamburger was equivalent to, like, a certain amount of, like, a cigarette. Mhmm. I don't know that that's true.
I think a lot of times we're blaming the butter for what the bread did. So, you know, we we, we we we when we eat hamburger, it's not the meat and it's not the lettuce. It's usually the bun. You know, grass fed ground beef is one of the healthiest, most nutrient dense foods that you can eat. You know, I I eat grass fed, ground beef all the time.
In fact, I eat these organ blends because I can't I don't like the taste of organ meats, but they'll they'll blend it with, ground beef is amazing for you. So, you could take a a typical nacho platter, which is terrible for you, and you could replace the nacho the Doritos with a masa chip, right, which is an organic, non GMO corn that's deep fried in beef tallow and uses sea salt. Now you have, a Dorito, a healthy form of a Dorito. I I love these masa chips. You can then shave, raw goat cheese on top of it and then slice some avocado.
This sounds expensive. Grass fed butter. How much more expensive is it to do that than just get the nachos for, like, $10.99? What's really interesting is, you know, there's this whole launch of GLP ones, you know, Ozempic, Wegovy, Manjaro, these GLP one, agonists. And and GLP one is a hormone that we make in our gut.
K. We make it in response to nutrient density. So the more nutrient dense the food, the higher your GLP one. So you actually will eat less of nutrient dense foods than you will of highly processed foods. This has been proved over and over in multiple independent clinical studies.
And so by shifting to a nutrient dense whole food diet, you will pay more money but eat less food. And so I can't think of a better place for you to invest your money than in nutrient dense foods. And so if you if you buy cheaper highly processed foods, you're gonna eat a lot more of those. And if someone if someone has a hundred dollar budget for health, what would you recommend they spend it on? If I had a hundred dollars a month, I would I would be taking, hydrogen tablets.
I would I would be putting a single hydrant which which will cost you less than a dollar a day. I'd add a hydrogen tablet to my drinking water first thing in the morning, and I would add a mineral salt, to my morning routine. And I would take if I could only take one supplement, I would take a d three with k two. So for a hundred dollars, you could take a mineral salt, a hydrogen water tablet, and a vitamin d three with k two. And if your budget expanded just a little bit, I would, I would add a methylated multivitamin.
Is alcohol only ever bad for you? Alcohol is always bad for you, but it's dose dependent. So the more alcohol, the worse. You know, if you're looking at, the healthiest alcohols, we can't really use that term, to the worst alcohols, tequila is in a category all of its own. The agave plant has some special ways that it's processed in the liver.
So if you are gonna drink and you like tequila, stick to to tequila. And, you're like, I haven't had Grossest. Oh, that's a you haven't had a good tequila, though? I've had I've had tequila. I've had mezcal.
It's Yeah. Mezcal is kinda smoky, you know, too too much for me. I mean, I I don't I I drink once or twice a year now, but but the, there some of the some of the really, well processed tequila, such as, there's, what is the one that I I love? It's not Classe Azul. It's a, Dosartes, d o s a r t e s.
Dosartes, I love. And, I mean, it tastes so good, it'll make you cry. These are these these convert very slowly to acetaldehyde. You can drink them with lime juice or lime juice and water. You can actually drink them with a with with a, you know, club soda.
The overconsumption is obviously the worst thing. You know, once in a while, if you wanna have a drink, great. Have a drink. Take additional b vitamins. Glutathione is excellent to take before you drink as well.
It helps with waste elimination. And then do that technique that I said in the morning. But what about what about red water? Because you hear people say, oh, it has resveratrol in it. It does have resveratrol, but so does so does resveratrol supplements.
Right? I mean, you can buy a capsule of resveratrol and not get the alcohol to transport the resveratrol. You know, California wines US wines especially are high in sulfites, and that's really bad for headaches. So if you're gonna drink wine, French wines and foreign wines are usually better than US wines because they're less in sulfites. And the more full bodied the red wine, like a Cabernet, the better it is for you on the wine scale.
In a percentage, how much is in your control versus how much is just genetic or good or bad luck? Oh, 90% of it is in your control. Do you think about this. Every we have 32,000,000,000,000 cells in the human body, and we're every day, 300,000,000,000 cells that were with you yesterday will not be with you tomorrow. And so if if you're turning over 300,000,000,000 cells every single day, then this means every eighty four days, just about every live structure in your body turns over.
So you'll never convince me that we cannot heal and repair and regenerate and put things in our rear view mirror over the next eighty four days of our life, depending on what frequency am I sending these cells, what nutrients am I sending these cells, how am I caring for for the temple, you can make such a dramatic change over eighty four days. You can be a completely different cellular human being. And I I truly don't care what you have. ADD, ADHD, OCD, manic depression, bipolar, autoimmune. You know, we have got to stop accepting that these things are permanent and have happened to us, and we're powerless.
They have happened within us, and we are powerful to change them. And this is very true with lifestyle changes. So on the topic of biohacking, if you were to explain it to me like I'm five years old, how would you do it? I would say it's doing the least amount of a biohacker is trying to compress time, and they're trying to get the maximum amount of of physiologic benefit from the least amount of input. So, for example, you don't have time to go out in the sun and expose your skin to sunlight every day, use a red light therapy bed.
Red light therapy is incredible circulation, inflammation, restoring microvascular circulation, kick starting our mitochondria, forcing oxygen into our mitochondria. Now those beds are are very expensive, but there's lots of clinics that allow you to use them on a, you know, on a membership basis. So biohackers are trying to do things like, okay. I'm gonna be in bed for eight hours. What can I do to that bed that makes it a device to enhance my sleep?
Well, I can add an Eight Sleep mattress. I love that. Yeah. I do I I use Eight Sleep, and it helps my sleep scores, like, crazy. So, so I'm gonna buy a device that says, okay.
I'm eight hours in bed. What what can I do to enhance my time in that bed? So if you're a biohacker, you might wear an eye mask. You might actually try to have an EMF free environment, or an EMF mitigated environment. You might eat sleep on an Eight Sleep mattress, because it's actually gonna change your body temperature as you cycle through the different stages of sleep.
So what's the eighty twenty of biohacking? So the eighty twenty of biohacking is do 80 per percent of it as naturally as you possibly can. Switching to a whole food diet, you cannot biohack your way around a poor diet. You can't exercise your way out of poor sleep. Fix the fundamental basics in your life first.
Be be conscious and intentional about sleep. Be conscious and intentional about your morning routine, and conscious and intentional about self care. You know, eighty two percent of all autoimmune disease affects women, females, and not men. And why is that? Because women have a tendency to be more selfless than men do.
They suffer from something called caregiver syndrome, putting the needs of others before the needs of themselves at a to a much higher degree. And it may be because they're meant to bear children, but, you know, they they have a tendency to suffer from more autoimmune diseases. Right? So the truth is when we don't engage in self care, if you really wanna be a selfless person and give your time away to your spouse, to your kids, to your job, your career, your partners, your customers, you have to have a portion of the day that belongs only to you. Only to you.
You know, digital detox or you guys send me a question about monk, what did you call it? Monk mode. Monk mode. You know, small monk modes is better than intentional, you know, five days of monk mode and then back to the rat race. So set a block of time for yourself, usually in the morning, where you are only in service to yourself.
This might be a stupid question, but why does it seem like attractive women always have stomach problems? Because every woman that has stomach problems suffers from anxiety. They come from the same place. Forty four percent of women have, a gene mutation called MTHFR. It stands for methylene tetrahydrofolate reductase.
You don't need to know that. I just want you to know I'm smart. So this gene mutation, which half of the population has, is this inability to convert folic acid. Again, doesn't sound like a big deal, but these women suffer from consistent gut issues, and they also have anxiety. It is so prevalent that I have never in a we had more than a 50,000 patients come through our functional clinic, before I exited.
I have never seen a woman that suffers from anxiety who did not also have cut issues. If you are that woman, I wanna meet you. You're a unicorn. But it primarily affects attractive women. Because it seems like the the the the less attractive they are, the less likely they are to have stomach problems.
I feel like attractive women always have something. Like, they have knee issues or they have, like, you know, acute arthritis or they have some acute arthritis. Well, I You know what? It it could be hyper specific. I could be these women.
The more attractive you are, the more likely you are to get your way and the more out spoken you've learned to become. I think it's God evening the playing field is what I Maybe that could be it. Yeah. Maybe more like you're too hot. I'm just gonna give you some gut issues.
Like Yeah. Like, you can't have everything because that would be cheating. So rich, I'm just gonna give you a sore foot. Yeah. You know?
Like Yeah. Throw a little sprinkle of health issue on it. Gonna give you trench foot. I don't know if there's any science behind it, but I'll I'll see if maybe we'll do a hot woman study and see if they're no. I don't know if there's any science behind that, but like most women panacheal.
Maybe they just happen to be attractive, but most women that that do suffer from anxiety also have these gut issues. What's the dumbest biohack you've ever seen? Like, the stupidest one. So I I see it across the board, and and it's and it's as a category, it's taking biohacking to the extreme. Right?
Cold plunging, for example. Three minutes minimum, six minutes maximum, 48 to 52 degrees. No evidence that colder is better. No evidence that longer is better. But what do you see biohackers do?
Getting into 37 degree water, going underwater with a snorkel for twelve minutes below the surface of the water, remembering that your brain is only this far inside the surface of your skull. It is not good to bake it. It is not good to freeze it. Right? Going in a 220 degree sauna for forty to ninety minutes.
So so you you it's taking taking these biohacks to the extreme. And so I think that, you know, we overdo it with NAD IVs. NAD is great for you. You. But, I mean, if you start doing it every single day or every single week, you're gonna, you know, you're going to decrease your body's natural production.
So I think the challenge with biohacking is doing enough to get the benefit, but not doing so much so that it becomes now a detriment. And you can do that with everything. Right? I mean, exercise, everything. If someone had, let's just say, a thousand dollars, what things would you recommend they assess?
Like, in terms of in terms of blood work, in terms of any sort of testing? Okay. So testing, if you have a thousand dollars, would be the following. You wanna get a I mean, you go to your doctor and you request a panel of labs. It's gonna have something called a CBC, complete blood count.
It's gonna have something called a CMP, comprehensive metabolic panel, lipid profile, hormone profile, nutrient deficiencies. You wanna definitely look at those. What nobody is looking at and we should be looking at, and I use one called the Vibrant panel. There are other panels that you can look at, are all of the invaders that are inside our biome that are wreaking havoc that do not show up on labs. Mold, mycotoxins, metals, viruses, parasites.
Everyone has them. There are consequences to having these in the body. They're easy to get rid of if you know that you have them, but the majority of us are suffering from the consequences of having these because we don't even test for them. So that's the four big categories, mold mycotoxin. You know, in in my I live in Miami.
It's the mold capital of the world. So many of us have have mold. Heavy metals, the, viruses and parasites. You get those things out of your body, you'll thrive in ways you never thought possible. And there are so many listeners right now that are suffering from chronic conditions that they do not understand, massive brain fog, water retention, hormone imbalance, sleep disruption, ruminating thoughts, anxiety, ADD, ADHD, and and these are consequences of either missing raw materials in the human body, which you'll find on a blood test, and, or one of these.
Is this is this just like a a standard blood test when you go to the doctor, or is this a very specific thing that you have to order? The first one I described is a standard blood test. Any any general practitioner should be able to give you that, or family medicine doctor. The other one is a more specific. It's a it's a, it's a form of, you know, it's just looking at the invaders that are in your blood.
Right? So the other one is more specific. What about, like, testosterone and stuff like that? Are are we missing anything that because if someone's gonna go out and they wanna do everything just all at once, because I that's me specifically. I wanna go I wanna measure every single thing that is of any importance.
Yes. So if you're a guy and you're measuring testosterone, it's important to do a full panel for the hormones. Right? The majority of people, about seventy percent of men that qualify for hormone replacement therapy, don't need hormones. They need the precursors to make hormones.
And no matter what anybody tells you, there is no better hormone than one the body produces on its own. Full stop. So most of the time, men do not have something called true testicular hypofunction, which means that their testicles have not lost the capacity to produce testosterone. One of two things has happened. Either the signal has been turned down to the testicle to produce testosterone, or you don't have the precursor, the raw material to make the hormone.
So when you get a hormone panel, it's super important that you look at something called LH and FSH in a man. You also look at testosterone. You look at free testosterone, and you look at several other factors. One of them is something called SHBG, sex hormone binding globulin, which is a protein that binds to your testosterone and artificially lowers it. The other is your reserve of something called DHEA, dihydryepiandrosterone.
DHEA is a precursor for hormones. We rarely test for it. And if you're deficient in this, your body doesn't have the raw material to make testosterone. So the equation is not as simple as low testosterone, take testosterone. The equation is low testosterone, why?
Is it a signaling issue, or is it a raw material issue? I'd rather fix the signal or the raw material Yeah. And be high on one side. Why don't some people just have way higher testosterone than others just naturally? And because they're doing the right things to produce healthy levels of testosterone.
Right? They're exercising, usually regularly and generally lifting weights. They're not eating a pro inflammatory diet. They're eating, whole foods that actually give you the raw materials like DHEA, vitamin d three, b twelve. Because as you become deficient in raw materials, the body starts to lower its production of certain hormones.
Right? So if you're deficient in vitamin d three and DHEA, you will be low on testosterone. May and maybe not because you have a production issue, because you have a raw material issue. Is it true that working out your legs increases testosterone? Yes.
Sauna, working Sauna actually is very good for for, growth hormone as well. Just to clarify, you're saying a hormone panel Mhmm. A full blood panel, and then the other test that you also suggested. Yeah. I use one called Vibrant, but you don't have to use that one.
But, that's why I'm giving you the categories. Mold mycotoxin, so mold slash mycotoxin, heavy metals, viruses, parasites. Your doctor will know what panel to well, once you give them that. If you were to assign a challenge to people who have made it to this point in the video, what would it be? What I would challenge you to do, is I would challenge you to commit to developing the habits that align with the goals of the person you wanna become.
Like, I I didn't come on here to pitch anything, but I have a VIP community. I'm trying to build a community of like minded people that I am educating to inspire them to make a change. And in this community, one of the things that we do is we fix things in real time. So people that think they have an autoimmune condition or think that they have a person, a mental disorder, they they have, a hormone imbalance, or they just can't lose weight, or they can't get their sleep fixed, or they can't get rid of anxiety. We sort of bring them up on this the virtual stage, and I bring a qualified practitioner in.
And in real time, we try to put these things in their rear view mirror over the period of ten weeks. This kind of inspiring message makes people understand that the things that are affecting them are not permanent. For for your community, I think we I think I put in a a code for for anyone to to get those those hydrogen tablets I was telling you about. I wanna send all everyone in your community those for free. Cool.
I want people to start to experiment things with things that have a real impact on their physiology, and that hydrogen will literally change their life. So so for me, I I believe that the days of the celebrity influencer kind of ending, the days of the social media influencer ending, I believe that, you know, we need to build a community, of of like minded people so that you can authentically message to that community and and and have them sort of be the voice to to to to really make change. So for me, the entire balance of my adult lifetime, I'm pouring into this VIP community so we can really make change. So I'm curious in terms of all of this. When did you realize that you would be able to turn it into a business?
It happened by accident. You know, I think when I stopped, you know, I had a a period of my life where, a large part of my adult life where, I was very, very self centered, almost narcissistic, very focused on just my own needs, my own wants, the outcomes in my own life, highly focused on trying to be wealthy, and I never really achieved any real level of wealth. In fact, I had bankruptcy. I had a divorce. I had lots of failed partnerships.
There became a time in my life where I took radical responsibility for that. I think sometimes the cracks in who you are is is is where the light enters. So years ago well, first of all, I met the woman of my dreams who's now my wife. I've been I've been together ten years, reconnected with my faith. I decided that I would start spending my time focusing on people's well-being and not on being wealthy.
And that's when I became wealthy was when I took my eye off the ball of creating wealth and took my and put all my focus into being trying to be in service to Yeah. To humanity. And I started to believe in the universal law of attraction, and I started to actually see a lot of these principles really working in my life. Now for me, it happened late. I'm 54 years old now, and I wish I'd known that when I was younger.
You have, I think, a much more myopic view of the world, maybe a much more self centered view of the world. I'm not saying everybody does that. But for me, it was reconnecting with my faith, getting into a a really sound relationship, and committing all of my, my effort, my energy, my expertise in in service to trying to help people live longer, healthier lives. How is your income broken down in terms of, like, different sources? So I'm I'm I make the mid majority of my income from the the platform, the ultimate human platform.
So it's a media platform. It's a podcast, which, you know, has ad reads on it. We we write a newsletter. We host challenges. I write evergreens.
I get paid for speaking engagements. And so when I started the platform, I I didn't realize how big it could become, how fast it could get big, but we set some really strict parameters. Like, I would not message about any product or any service that, I did not either use every day in my daily life or I didn't have firsthand knowledge of and hadn't independently tested. I mean, I'm even in litigation over this because I I refuse to promote certain products or services. And, and so we we said, we're not gonna allow products or services the ability to buy their way onto my platform.
I'm either going to thoroughly investigate it and then stand behind it. So I'll give the best products, not the best known products. I will take the best products and make them the best known products. I'll give them a voice. Or it's something I use every day in my daily life.
And what happened that I didn't realize that I in retrospect looking back now was it forced us to develop this very authentic message. Right? Because I wasn't messaging for monetary reason. I was I was messaging because these were things that make changes that have made real changes in my life, or I had tested in my, clinics and seen it have real impact in people's lives. Those are the only things that I would talk about.
I wouldn't just take an exchange of money for, you know, becoming your your your influencer. I've seen, sadly, a lot of folks in in my industry that I really look up to, that I consider to be mentors. Very often, they'll make it to the top of the mountain, and they just become a prostitute for every product or service. And I think that people are very sensitive to that. And then you can lose your audience overnight.
And so, for me, I didn't start to really become wealthy and still, I still had started being very authentic about my messaging and I had to shed the old, my old self because I realized the string of broken relationships and string of broken partnerships and the string of broken finances was not everybody else's fault. It was my own. And by radically taking responsibility for that and shifting into a mindset of being in service, I mean, I'm I wouldn't consider myself extraordinarily wealthy, but I am much wealthier now than I ever thought I would be Yeah. My life. Like, I feel like I live somebody else's life.
At what point did a certain amount of money affect your perspective on life? I don't know. There's a certain amount of money that affects your perspective. I mean, you you you if you're grateful for what you have, you know, and and I'm also not the guy out here trying to teach you how to, you know, become rich. My my my speech is not this is how you make a lot of money.
If it helps you live a more authentic life and the byproduct of that is you become wealthy, then then great. You know, I'm not out here with the money guns and Yeah. Showing you my planes and my cars and, you know, my my my condos, because that's not gonna feed your cellular biology. In fact, I think the opposite. If you're before you start collecting cars and watches, you should collect biohacking devices like hyperbarics and red light beds.
Right? I mean, if I was gonna spend a hundred grand on a Ferrari, I'd rather spend a hundred grand on a red light bed. Do in terms of yourself personally, because I'm just I'm just curious because this is this is what I'm, like, really interested in is, like, money, personal finance, investing. Mhmm. Where do you invest?
Is it just in your company, or do you do you have, like, index funds or real estate? No. No. So I I I don't invest in I've gotten burned in everything that I've ever invested in that I didn't understand. I got burned in crypto.
I got burned in meme coins. I got burned in real estate. I've never gotten burned. Away from this. I got burned in everything.
Gosh. Other than investing in companies that I believe have the same purpose that I do. So, you know, I am a shareholder in different, you know, bone broth and, supplements and things that I believe, first of all, that I can put on my platform and give a voice to, but also that I believe are in service to humanity. They have they serve the same mission that I do. So I will incessantly investigate their ingredients or their product or their service.
And then if it's if it's something that I think deserves a voice, you know, I would invest in it and help you get a voice. Let's say, 20% of that that spits off to you and say, I'm gonna buy this index fund and hold on to it No. Or treasuries. I don't I I own some Bitcoin. I own some XRP.
And other than that, I have no no investment funds. And I own a a bunch of real estate, but the majority of my wealth is invested in, companies that I think deserve a voice, you know, that's that are gonna be in service to humanity. If you invest in me, just let us know ahead of time so we could short it. Just do the inverse. It's like, oh, shit.
If I gave you a meme coin you gotta definitely short it. You know? I'm I'm now I'm really curious what meme coins. Oh god. There was a there was a bunch of them, man.
I had a buddy come over one day, and he was like, dude, this is gonna be the best year of crypto ever. And he wrote down all these all these coins. And so I was like, alright. I'll just take a, I mean, Doge was one of them. I think that one's So is this a few years ago?
Is this, like, 2021? Yeah. And you you lost money on Dogecoin? No. It just sort of didn't go anywhere.
I mean, but I lost money on a on a on a bunch of these different, crypto coins. I'll send you a list of the ones that I absolutely got smoked on. Yeah. Because we're going through that renaissance again. It's it's kinda going back down.
But, yeah, for the last few months, it's been, like, meme after meme after meme. But I, you know, I also think if you understand that industry, you should be putting your money into that industry. I I I was Yeah. You know, I was foolish enough to think that, you know, with no experience and no guidance, I was just gonna I like, I was gonna be the guy to pick the next crypto. So it's interesting.
Sometimes it's I I look at things like that. Maybe not necessarily meme coins, but certain stocks that I buy. And, usually, it's I'm right, but just at the wrong time. Like or but but it's true. Like, there there are certain stocks that I ended up buying that had I just held on to them, they would have been just fine.
But it's at the moment, it's just like Bitcoin, man. People can't stand the volatility, but I think it's averaged over 40% a year if you, do you 30% annualized return over the last decade, There you go. Crazy. Yeah. But, yeah, in the short term, it goes down if you still got a year.
More room. But then again, I'm not the person to give you that advice. You know? So for me, you know, being intentional and authentic about the message has led to more wealth creation than I ever thought that it that it would. And so now I take all of the the the wealth that I have, and I redeploy it into other intentional, authentic, you know, enterprises.
And it's and it also helps that the the you keep a circle of people around you that have just really like minded interests. Yeah. You know? And it's astounding to me how many extraordinarily successful people, like Dana White, Stephen a Smith, Mark Wahlberg, you know, Lauren Redinger, all these folks that I, you know, Dame and John that are close friends of mine, have been clients. And and and you look at their trajectory of success, and they all have some really common themes.
Like, you know, they all have really good morning routines. They all practice gratitude. They all serve a higher power. They all have a passion and a purpose. And, you know, all of them would feel say that as busy as I look at, like, from the outside, I don't feel like I work a day in my life.
I I just I love talking about sports. I love being in the fight game. I love acting. I love, you know, building, you know, building businesses. And and and so they're all doing what they were called to do, and they're passionate and purposeful in in in what they do, but they all take this time for self-service, and they all take time to practice gratitude.
And so I started to realize, well, you know, the biggest, most successful people are doing this. I should probably do the same thing. Yeah. It's been a Mark Waller is really impressive. I mean, his physique is just Yeah.
He's incredible. He and I are partnered in a in a company together, and and, he was just on one of my challenges, my morning routine challenge. He was kind enough for free. Logged in from France and jumped on Zoom, and he's motivated people with, like, hey. Here's here.
And don't don't don't think you have a busier schedule than that guy does. Yeah. You know? But he but he takes time. He's very intentional about prayer.
He's very intentional about his morning routine. He's very intentional about his physical fitness, and then he gives the rest of his day away. And he's he's a metaphor for what you can achieve if you just have that. And how do you know if you're overdoing it? Like like a David Goggins who's just like, you run 20 miles, do, like, a thousand push ups.
Like, is there a point of just too much? I saw I saw him last night. I think I think, people like David Goggins, you know, Brian, they're they're showing us what's possible, but not what's probable. And I think those those having those kinds of iconic figures out there is is really good, you know, like a Tom Brady. He's gonna show you what's possible as a quarterback.
Right? I mean, it's it's not what's probable, not what's likely, but it's possible. And I think it helps people stretch their imagination and and sort of dream a lot bigger. I can be more physically fit. I can make more money.
I could make a greater impact. I could, you know, excel at this career or this sport more than I think that I could. I think it's I think it's awesome to have those people that are all the way at the one yard line when most of society is on the other five yard line to kinda drive. Do you think what David Goggins is doing is healthy? I don't think that it's healthy long term in terms of, you know, the wear and tear on your joints.
You know, I think I think eventually you you you pay a price for that, but he's also takes really good care of himself outside of the punishment that he gives himself now. I think long term, there are consequences to having multiple fractures and putting that kind of repetitive use on your on your joints. The nice thing is that we're developing things like stem cells, exosomes, and and and other biologics that will help, you know, mitigate some of that damage. So if you marry the best of what modern science has with those kinds of goals and aspirations and punishment on your body, you get a lot more distance out of your body. I'm gonna ask you a few things.
K. I want you to rate them one being horrible. 10 is amazing. Everybody should be doing it. K.
Just one to 10. Nootropics. I'll give it a one. Cryotherapy. Cryotherapy and cold punching, I would give a 10.
Meditation. 10. Journaling. Nine. Light therapy.
Red light therapy, also a 10. Grounding. Also a 10. Stem cells? Depending on the use, a five to a 10.
Peptides? Nine to a 10. Daily multivitamin? Ten. Sleep trackers?
Five. Intermittent fasting. Intermittent fasting to such a non it can be a 10 or a one. It's not a one size fits all. Buying organic.
10. The healthiest man alive, AKA Brian Johnson, AKA Liver King. One to a 10? Liver King's name is also Brian Johnson. Yeah.
But I'm saying, like Yeah. Yeah. One to 10. Okay. One one to 10.
So what Brian Johnson, is doing I think we're talking about different Brian Johnson. Oh. Do you know about Liver King? Yeah. Liver King.
His name is also Brian Johnson. Oh, okay. I'm thinking Yeah. Which is why it's important to call them both Yeah. Yeah.
Yeah. Okay. I'm certainly not a fan of anabolic steroids, because of the long term consequences. Short term gain for long term long term consequences. I think anytime that you can be high on your own supply, produce your own hormone, you know, that's that's great.
I I am a fan of a lot of his ancestral tenets. Mhmm. I think that getting back to our ancestral tenets is one of the healthiest things that we can do. Now the other Brian Johnson is showing us, again, what's possible, but not what's probable. And a lot of people hate on him, but the guy is using his own money and he's using data, to try to extend his his lifespan.
If you don't have people out there blazing the trail and showing us what's possible, how are we ever gonna know what is? Got it. Alright. Thank you so much for coming on the ice coffee. You're very generous with your time, so we really appreciate that.
Put a link to your information down below in the description as well for anyone who wants to follow along. Thank you so much. And I'll give all of your community a free box of those hydrogen tablets if they just go to the ultimatehuman.com. They can sign up to be a VIP, and I'll send everyone a box that's actually on tablets. Down below in the description.
Oh, thank you, guys. Thank you, guys. Until next time.
TRANSCRIPT OF LA AI PODCAST
Summary
This transcript provides a review of a podcast featuring human biologist Gary Brecka, summarizing his core arguments on health and longevity. Brecka emphasizes that modifiable lifestyle factors, like diet and sleep, significantly impact both lifespan and healthspan, arguing that many age-related issues stem from missing basic raw materials in the body. Drawing on large data sets, he identifies modifiable risk factors like obesity and diabetes, suggesting that minor tweaks can add years to healthy life. Brecka highlights the importance of essential nutrients, contrasting them with non-essential carbs and pointing to vitamin D3 deficiency as a widespread and impactful issue often misdiagnosed. He also stresses the critical role of deep sleep, emphasizing a consistent routine and its necessity for bodily repair and brain cleaning, and warns against processed foods and certain seed oils due to their inflammatory nature and potential for addiction (like sugar).
Welcome to the daily briefs.info Lenny and Maria Sanchez deep dive podcast show review of the source content. Today we're diving into a well a really fascinating discussion with human biologist Gary Brea. We heard him on the ice coffee hour podcast.
That's right. And we're pulling out the key insights he shared especially around health, longevity, all that good stuff.
Exactly. The goal here is to get you those aha moments, the really crucial takeaways without needing to wade through hours of content. especially for you, our listener, who values getting informed quickly, but you know, thoroughly.
And Brea's core argument, it's pretty compelling. He really pushes this idea that modifiable lifestyle factors, things we can actually change, have a huge impact, not just on how long we live, but how well we live,
right? The health span. He argues that a lot of what we blame on just getting older, it's actually often down to missing basic raw materials in the body.
He's quite confident about it, too. He suggests that with certain changes, people could potentially add what was it around 7 years to their healthy life.
7 years is significant. So let's really dig into that. Where does this confidence come from? He mentioned big data, right?
Yeah. His background involved looking at mortality predictions using huge data sets and he saw these patterns, these modifiable risk factors pop up again and again.
Okay. So what are we talking about specifically? What factors?
Well, the big ones he sides are things like um morbid obesity, type two diabetes, hypertension, lifestyle risks essentially
things that are increasingly common unfortunately.
Exactly. And his point is these are largely within our control. He uses this phrase medicine and disease are happening within us not just to us. It's about our internal environment.
That's a powerful shift in perspective. So the data modeling showed this
apparently. So he saw how making what he calls minor tweaks, changes in diet, sleep, maybe nutrient intake could statistically lead to that average 7-year increase in health span across populations. It's about probabilities seen across large numbers.
Okay, that makes sense. It connects back to his point about raw materials then.
Precisely. He argues many health issues are just the body expressing a lack of something essential, a nutrient deficiency manifesting as a symptom.
He had that analogy, didn't he? Something about a plant.
Yeah. The palm tree leaf turning brown, looking like it's dying, but you give the soil nitrogen and it heals. He says, "Human beings are no different. We need our specific nitrogen
are essential nutrients,
right? The vitamins, the minerals, amino acids, fatty acids, these are non-negotiable for optimal function. He contrasts them with carbs, which he notes aren't technically essential in the same way.
So, if we're deficient, things start to go wrong. Can you give an example? He used
the vitamin D31 was striking. He talked about how D3 deficiency can actually look a lot like rheumatoid arthritis, the joint pain, the inflammation.
Wow. So, someone could get diagnosed with a par and end up on serious medication, maybe even unnecessary surgery, when the root cause might just be severely low vitamin D3.
And how common is D3 deficiency?
He threw out a figure something like 50% of the world's population, half the people, which if true is staggering and really supports his argument about looking for deficiencies first.
Okay, deficiencies are key. What else is foundational for him? Sleep comes up a lot.
Oh, absolutely. He calls it our human superpower. It's literally the first thing he addresses with clients, he says.
Why so critical.
Well, during deep sleep, that's when your body does major housekeeping. Hormone production happens. Then, crucially, and the brain has its own cleaning system, the glimpmphatic system that clears out waste products built up during the day. That only really works properly during deep sleep.
So, it's not just about feeling rested, it's about actual physical processes.
Exactly. And he stresses routine, like really stresses it. Have a consistent bedtime, but also a pre-sleep ritual.
A ritual. What does that involve?
It starts about 15 minutes before bed. He suggests things like a contrast shower, hot then cold.
Like the shower
to break the catakolamine cycle. Basically reset the stress response system. Then meticulous oral hygiene soft brush, hydroxyatite, toothpaste, flossing, tongue scraping.
Chimes thorough.
He even mentions oil pulling as an option. The goal is winding down and signaling to your body it's time for rest.
And sleep environment itself.
Oh yeah, complete darkness. He's big on that. A cool room. around 68 69 Fahrenheit, maybe an eye mask,
and then focusing on slow, deep breathing to quiet the mind. It's a whole system.
It really is. It sounds like a lot, but I guess it's about making it a non-negotiable habit.
That's the idea. Foundational health. Okay, shifting gears slightly. He also talks about sugar.
Ah, sugar, the big villain for many health experts.
Why? He describes the brain as being crack addicted to sugar. Strong words.
Why that strong?
Dopamine. Sugar triggers a dopamine release. A reward signal. He mentions specific receptors on the tongue like the RF12 receptor that drive this. It's a powerful biological response.
And he thinks this is exploited.
He does. He claims the food industry actually studies these dopamine cycles to engineer products that hit that sweet spot, pardon the pun, and keep us coming back for more, making them intentionally addictive.
That's a serious claim. Okay, so avoid processed shot. What about other health advice? He seems skeptical of some trends.
Yeah. He questions if all these fancy anti-aging products really work. He tends to bring it back to basics like uh grounding or earthing.
Earththing? You mean literally touching the earth?
Basically, yeah. Direct skin contact with the ground, grass, sand, whatever. He says it helps repolarize cell surfaces.
Repolarize. How does that help?
He mentioned it improves red blood cell separation. Apparently, when cells have the right charge, they don't clump together as much, which could be better for circulation. He also mentioned the ocean grounding. negative ions, sunlight, it's like a health trifecta.
Interesting. Back to basics. He also talked a lot about vitamin D3 again, didn't he?
He did. He hammered home that we primarily make it from sunlight hitting our skin interacting with cholesterol. It's vital
and linked it to serious conditions.
Definitely said D3 deficiency was the second leading cause of morbidity like severe illness and COVID and a leading cause of autoimmune disease. It's critical for immune function.
Is it safe to supplement? People worry about taking too much vitamin He addressed that. Said it's actually very difficult to overdose on D3 or magnesium, especially if you take D3 with K2.
Vitamin K2 helps make sure the calcium mobilized by D3 goes to your bones and teeth, not your arteries.
Good to know. Okay, what about things to avoid? He seemed quite critical of some common items.
Energy drinks, got to mention. He sees them as just masking the real problem. Usually poor sleep or diet.
It's a band-aid,
right? And he was particularly strong on folic acid fortification. In the US,
folic acid, isn't that added to bread and cereals? Supposed to be good for you.
That's the standard thinking. But he argues it's a problem. It's a synthetic chemical, not the natural form, folate. And he says a huge chunk of the population, maybe 44 to 50%, can't properly convert that synthetic folic acid into the usable form methylolate.
And if you can't convert it,
it can build up and potentially cause issues, digestive problems, mood issues. He even linked it to postpartum depression. He strongly advises pregnant women to look for prenatalss with methylolate, not folic acid.
That's a big one. Considering how widespread fortification is, it makes you think about reading labels more carefully.
Absolutely. It ties into his broader advice really. He suggests an 8020 approach.
Focus on the big wins.
Yeah. Focus on the top 20% of actions that give you 80% of the results. For him, that's prioritizing sleep, switching to a whole foods diet.
Define whole foods his way.
Pretty simple. Meat, fish, chicken, eggs. healthy fats like avocado, nuts, basically food in its natural state, not heavily processed stuff. And his other big avoids were tap water and seed oils.
Okay, so sleep, whole foods, avoid tap water and seed oils. That's the core
seems to be his foundation. And then he talks about supplementation.
What does he recommend for most people
as a base?
A methylated multivitamin that ties back to the folic acid issue, ensuring B vitamins are in their active forms. Then vitamin D3 with K2. We discussed that. And a good omega-3 fatty acid
from fish oil,
preferably from black seed oil he mentioned or small fish to avoid mercury issues and protein intake he emphasizes getting enough protein too.
So those are the building blocks he thinks many are missing
right filling the gaps left by modern diets and environments.
What about exercise? Does he have specific recommendations there?
Interestingly he calls walking the most underrated exercise not for calorie burning necessarily but for improving insulin sensitivity.
Insulin sensitivity, right? That's crucial for metabolic health.
Exactly. And if you only have a short time for a workout, he actually recommends weight training over cardio.
Oh, that's interesting. Why?
Likely for the benefits of building and maintaining muscle mass, which boosts metabolism and has loads of other health benefits. Efficiency, maybe.
Makes sense. He mentioned avoiding tap water earlier. What's his solution? Filters.
He's not keen on basic filters like Britta. Calls them gimmicky. He advocates for reverse osmosis or filters, but with a key addition, remmineralization. RO strips everything out, including beneficial minerals, so you need to add them back.
How does he do that?
He described his morning routine. Starting the day with RO water, but adding hydrogen tablets, which are pressed elemental magnesium, and a good quality mineral salt like Baja Gold Sea salt.
Why that combo?
The hydrogen magnesium for cellular energy and potentially reducing inflammation. And the salt for the broad spectrum of trace minerals that pure RO water lacks.
Okay, that's quite specific. What about things like alcohol? What His take
pretty blunt. Always bad for you. But he acknowledges it's dose dependent.
So less is better obviously. Does he have a preference if someone does drink?
He mentioned tequila might be slightly less harmful. Something about how the liver processes agave sugars differently, but it's not exactly a health recommendation.
Right. And any tips for mitigating the damage?
He suggests taking B vitamins and glutathione beforehand to support detoxification pathways
and for the morning after.
His remedy is that hydrogen powder with mineral salt again followed by some specific breath work techniques.
Breath work too. Interesting. It all comes back to this idea of control, doesn't it?
Absolutely. He says something like 90% of it is in your control.
Yeah.
He emphasizes that our bodies are constantly turning over cells, constantly rebuilding.
So, we have this inherent capacity for healing.
That's the message. If you give the body the right inputs, the nutrients, the right frequencies, good sleep, manage stress, it can heal and regenerate. He estimates significant cellular turnover happens in about 84 days. So, don't just accept ailments as permanent.
That's quite an empowering thought. Does he debunk any common health trends or scams?
He does. He's skeptical about many oral NAD supplements suggesting they don't absorb well or get utilized properly. He prefers supporting the body's own NAD production.
Oh,
likely through lifestyle factors, maybe specific precursor nutrients, though he didn't detail that as much in this clip. He also mentioned nicotine, surprisingly, pointing out it's sometimes used beneficially in specific oncology treatments despite its general negative image from smoking.
That is surprising. Anything else?
He warns about mold and coffee, especially non-organic kinds. Something to be aware of. And probiotics, he thinks many are useless because the bacteria get killed by stomach acid before they even reach the gut. They need protection like specific capsules.
Lots to think about there. What about the future? Is he optimistic about longevity?
Very. He believes people alive in the next 5 years or so might genuinely have the choice to live to 120.
Wow. 120. Why is such optimism?
He sees a convergence happening. Big data, artificial intelligence, and better earlier detection methods for disease. He thinks this is revealing just how crucial nutrients are, maybe even more so than pharmaceuticals for long-term health and prevention.
So, technology helping us understand the basics better.
Kind of. Yeah. And applying that knowledge more effectively. He also discussed an interesting theory about aging itself.
Oh, what's that?
Am I igue. The idea that aging is partly due to our immune systems getting worn out, overwhelmed by constant exposure to toxins, chemicals, latent viruses that reactivate just the modern environment load.
So, the immune system gets fatigued over decades.
That's the theory. He even controversially suggested that things like residential quarantining during COVID, intense social distancing might have actually weakened immune systems by reducing normal exposure and challenges.
That's a complex area. It does link to another concept he mentioned though. Hormesis stressors being good.
Exactly. Hormetic stress.
Yeah.
The idea that the body strengthens in response to brief managed stressors. Cold exposure is his big example.
Cold showers or plunges.
Yeah. He explained that the cold causes peripheral vasoc constriction blood vessels clamping down which forces blood to the core. It activates brown fat which is metabolically active and triggers the release of beneficial cold shock proteins. How long and how cold does he recommend?
He suggested around 3 to six minutes in water that's about 48 to 52 degrees Fahrenheit. Enough to trigger the response without being dangerous.
Okay, back to food for a moment. Did he single out any specific foods as particularly bad besides the processed stuff?
Seed oils. He called them perhaps the most harmful foods we eat.
Why so bad?
The way they're processed, often using high heat and chemicals, makes them unstable and highly pro-inflammatory in the body. He much prefers traditional fats
like
grass-fed butter. ghee, tallow, beef fat, coconut oil, olive oil, stable fats for cooking
and any surprisingly unhealthy foods often marketed as healthy.
He mentioned processed yogurt, especially the flavored ones.
Yogurt
often loaded with sugar or artificial sweeteners. Yeah. And the natural fruit flavors. He basically said that's code for ain't got no fruit. It's just chemical flavoring. Always check the ingredients and sugar content.
Good point. He also connected diet to mental health, right? Anxiety.
He did specifically linking back to that folic acid issue. He suggested that for some people experiencing anxiety, it might be connected to their inability to process synthetic folic acid from fortified foods.
So, what's the potential solution there?
His suggestion was pretty direct. Try eliminating fortified foods, breads, cereals, pastas for just 7 days and maybe supplement with methylolate and a good B complex during that time. See if it makes a difference.
An interesting experiment someone could try. What about fruit? People worry about sugar in fruit, especially if blended. He addressed that. Said blending fruit doesn't actually increase its glycemic profile significantly. You might lose some fiber, but it doesn't suddenly become like drinking soda.
Okay. And nuts. He liked nuts generally, but any to avoid?
Peanut butter. He advises against it due to high potential for aphletoxins, which are molds. He prefers other nuts like macadamia, pistachios, walnuts.
Right. Quality matters there, too. Reflecting on all this, what did he say was the most shocking thing he learned from his data work? It was actually how much people underestimate the impact of these simple lifestyle choices. How often they attribute problems to aging or bad luck when simple preventable factors, often nutrient deficiencies, are really driving the issue.
So the shock is the degree of control we potentially have and maybe ignore.
Exactly. People just don't realize how much power they have over their own biology by controlling the inputs.
He also pushed back against some common health comparisons, didn't he? Like comparing meat to cigarettes.
Yeah, he refuted the idea that eating, say, a hamburger is equivalent to smoking a cigarette. He pointed out that grass-fed ground beef is actually very nutrient-dense. Context matters.
And he suggested alternatives, not just deprivation.
Right? Instead of processed nachos with cheese sauce, maybe try masa chips fried in beef tallow with real cheese. Making smarter swaps. He argues that eating nutrient-dense whole foods actually leads to eating less overall because you feel satisfied and it's a worthwhile investment.
If someone only had, say, $100 for health improvements. What did he prioritize?
Hydrogen tablets, a good mineral salt like Baja Gold, and vitamin D3 with K2, bang your buck, foundational stuff in his view.
So, bringing it all together, that core message seems to be
that many, maybe most, health issues boil down to the body missing essential raw materials. And making relatively simple changes, fixing deficiencies, prioritizing sleep, cleaning up the diet can lead to massive improvements. It's simpler and more profound than we think.
This deep dive into Gary Brea's insights really does highlight the potential power of consistent seemingly small choices. You know, from sleep and whole foods to understanding things like folic acid versus folate or trying grounding or cold exposure,
the recurring theme is definitely that a huge chunk of our health and longevity is actually in our hands, much more than maybe we've been led to believe.
It definitely encourages you to reflect on your own habits. Which of these evidence-backed ideas might fit into your life? What could you maybe experiment with?
And this is just scratching the surface really. There's always more to learn. What resonated most with you listening? What questions pop up? It's an invitation to keep exploring and well, take ownership.
Indeed, take ownership of your well-being. Thank you for listening to another session of the Lenny and Maria Sanchez Deep Dive podcast show.
PODCAST CHAT
I Analyzed 100,000 DNA Samples - The #1 Diet That Kills You! ~ Gary Brecka.
I Analyzed 100,000 DNA Samples - The #1 Diet That Kills You! ~ Gary Brecka.
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This text presents an interview with Gary Brecka, a human biologist, who discusses factors influencing healthspan and lifespan. Brecka emphasizes that lifestyle choices and nutrient deficiencies are major determinants of health outcomes, often more significant than genetics. He highlights the importance of sleep, a whole-foods diet, exercise (especially weight training and walking), and proper hydration and mineralization as key modifiable factors for improving well-being. Brecka also touches on his background in predicting life expectancy for financial institutions and debunks common health scams, advocating for testing for underlying issues like mold, metals, and nutrient deficiencies rather than solely addressing symptoms with pharmaceuticals.
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Discuss Gary Brecka Insights.
Based on the sources, Gary Brecka is a human biologist whose background includes looking at mortality predictions using huge data sets, particularly for the financial services industry like life insurance and annuities1.... He worked with a team that developed models which he claims could predict mortality to the month using big data – day, date, time, location, and cause of death for hundreds of millions of lives, triangulated with blood markers, lifestyle, and demographic data2.... He notes that this type of mortality prediction is a sound science used by financially solvent institutions like life insurance companies3.... Brecka states he chose to exit that industry to focus on sharing how people can extend their lifespan and health span, believing it's "all within our control"8.
His core argument is that modifiable lifestyle factors have a huge impact, not just on how long we live (lifespan), but how well we live (health span)8.... He challenges the idea that health issues and diseases are things "happening to us," instead emphasizing that "medicine and disease are happening within us"8.... Drawing from his analysis of large datasets, he suggests that making "minor tweaks" in these modifiable areas could statistically lead to an average increase of around 7 years to one's healthy life (health span)9....
A foundational insight for Brecka is the idea that a lot of what people blame on aging is actually often due to missing basic raw materials in the body9.... He uses the analogy of a palm tree leaf turning brown – the solution isn't to treat the leaf but to give the soil nitrogen16.... Similarly, he argues that many health issues are just the body expressing a lack of something essential, a nutrient deficiency manifesting as a symptom14.... He highlights that while essential nutrients like vitamins, minerals, amino acids, and fatty acids are non-negotiable for optimal function, there's no such thing as an essential carbohydrate16.... If the body is deficient in essentials, it starts to express disease18.
Specific deficiencies and issues he addresses include:
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Vitamin D3 Deficiency: He calls this the most prominent nutrient deficiency in the world19. He stated D3 deficiency was the second leading cause of morbidity (severe illness) in COVID and a leading cause of autoimmune disease, highlighting its criticality for immune function20. A striking example he gives is how severe D3 deficiency can mimic symptoms of rheumatoid arthritis, potentially leading to misdiagnosis and unnecessary treatment21.... He mentions that about 50% of the world's population might be deficient21. He believes it's very difficult to overdose on D3, especially when taken with Vitamin K2, which helps direct calcium to bones and teeth instead of arteries20....
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Folic Acid vs. Methylfolate: Brecka is highly critical of the widespread fortification of grains with synthetic folic acid in countries like the US23.... He argues that a large percentage of the population (44-50%) cannot properly convert this synthetic folic acid into the usable natural form, methylfolate23.... This inability can lead to a buildup of folic acid and a deficiency in methylfolate, causing symptoms like gastrointestinal issues (gas, bloating, diarrhea, constipation), irritability, and mood issues like postpartum depression26.... He strongly advises looking for supplements, especially prenatals, that contain methylfolate instead of folic acid29....
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Mineral Deficiency: He notes that many people are mineral deficient due to mineral-depleted soil and lack of mineral intake34. He emphasizes that processes like bone mineralization require many different minerals, not just calcium35.... Magnesium is mentioned as particularly helpful for quieting a ruminating mind and anxiety by helping break down neurotransmitters27.... He recommends using a good quality mineral salt, like Baja Gold Sea Salt, especially in the morning, to provide trace minerals that pure water often lacks34....
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Hydrogen Gas: He recommends adding hydrogen tablets (pressed elemental magnesium) to water, particularly in the morning, to create hydrogen gas34.... He believes this helps reduce inflammation, improves circulation (especially microvascular circulation in the brain), and enhances nutrient absorption36.... He claims it can significantly improve morning clarity and energy40....
Brecka identifies several foundational lifestyle factors for optimal health:
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Sleep: He calls sleep our "human superpower" and the very first thing he addresses with clients47.... Deep sleep is crucial for hormone production and the brain's glimphatic system, which clears waste products47.... He stresses the importance of a consistent bedtime and a pre-sleep ritual starting about 15 minutes beforehand53.... The ritual can include a contrast shower to break the catecholamine stress cycle, meticulous oral hygiene (soft brush, hydroxyapatite toothpaste, flossing, tongue scraping, oil pulling), ensuring complete darkness and a cool room (around 68-69°F), and focusing on slow, deep breathing53....
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Diet: He advocates for a whole foods diet, defining it as foods in their natural state like meat, fish, chicken, eggs, and healthy fats such as avocado, nuts, coconut oil, and olive oil29.... This is contrasted with heavily processed foods62....
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Hydration: He recommends avoiding tap water due to contaminants like fluoride (which he calls fluorosilicic acid, a neurotoxin and waste product from fertilizer production) and chlorine62.... He suggests using a reverse osmosis (RO) filter but emphasizes the need to remineralize the water, recommending mineral salt or hydrogen tablets for this purpose34....
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Exercise: While not his sole focus, he considers walking the most underrated exercise, important for improving insulin sensitivity69.... If time is limited, he prefers weight training over cardiovascular training for overall benefits70.
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Grounding/Earthing: He describes this as direct skin contact with the earth (grass, sand, dirt) for a few minutes (less than six)71.... He claims it helps repolarize cell surfaces, improving red blood cell separation for better circulation71.... He also mentions the ocean as providing benefits through grounding, negative ions, and sunlight71....
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Sunlight: Important for the body's production of Vitamin D3 and for mood20.... Getting natural light in the eyes in the morning can reset circadian rhythm24.
Foods and substances Brecka advises avoiding or being wary of include:
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Processed Foods/Sugar: He describes the brain as being "crack addicted" to sugar, citing the dopamine release it triggers via receptors like RF1277.... He suggests the food industry exploits these biological responses to make products intentionally addictive77. Processed foods, in general, are to be avoided as part of a whole foods approach29.... Processed yogurt, especially flavored kinds, is cited as a surprisingly unhealthy food often marketed as healthy, loaded with sugar or artificial sweeteners79....
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Seed Oils: He considers seed oils (canola, sunflower, safflower, grapeseed, palm kernel oil, vegetable oils) potentially the most harmful foods we eat62.... He points to their processing methods using high heat and chemicals (like hexane and sodium hydroxide), which makes them unstable and highly pro-inflammatory81. He recommends traditional fats like grass-fed butter, ghee, tallow, coconut oil, and olive oil for cooking79....
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Tap Water: Avoided due to potential chemicals like fluoride and chlorine62....
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Energy Drinks/Pre-workouts: He views these as masking underlying issues like poor sleep or diet rather than addressing the root cause of low energy23....
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Peanut Butter: He advises against it due to a high potential for aflatoxins (molds) and recommends other nuts like macadamia, pistachios, and walnuts83....
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Alcohol: He states alcohol is "always bad for you," though acknowledges it's dose-dependent39.... He notes it converts to acetaldehyde in the liver, lowering blood pH and contributing to hangovers46.... While not a health recommendation, he mentions tequila might be slightly less harmful86. Mitigation strategies before drinking include B vitamins and glutathione, and for hangovers, hydrogen powder with mineral salt and breath work42....
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Non-organic Coffee: He warns about potential mold infestation in coffee beans, especially non-organic ones, and suggests mold-free or organic options91....
Brecka discusses biohacking and managed stressors (hormesis) as ways to optimize health93.... He defines biohacking as compressing time to get maximum physiological benefit from minimal input95. However, he stresses fixing the fundamental basics like sleep and diet first, as you "cannot biohack your way around a poor diet"65. He cautions against taking biohacks to the extreme, citing examples like excessively cold/long cold plunges or hot/long saunas, arguing this can become a detriment96....
Hormetic stress is the idea that the body strengthens in response to brief, managed stressors94.... Cold exposure (showers or plunges) is his prime example, explaining that the cold causes vasoconstriction, activates brown fat, and triggers beneficial cold shock proteins, improving insulin sensitivity and protein synthesis94.... He suggests 3 to 6 minutes in water about 48-52°F100.
He presents an emerging theory of aging called immunofatigue, which suggests the immune system becomes progressively overwhelmed over decades by constant exposure to toxins, chemicals, latent viruses that reactivate, metals, and parasites99.... He controversially suggested that measures like residential quarantining and social distancing during COVID might have weakened immune systems by reducing normal exposure99.... Testing for invaders like mold, heavy metals, viruses, and parasites is recommended as they can wreak havoc without showing up on standard labs104....
Brecka expresses optimism for longevity, believing that people alive in the next 5 years or so might genuinely have the choice to live to 120 or possibly 14091.... He sees a convergence of big data, artificial intelligence, and better early detection methods proving the crucial role of nutrients over pharmaceuticals and circumventing traditional systems controlled by pharma or regulatory bodies44....
Key takeaways from his philosophy include:
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Underestimated Impact: He was most shocked by how much people underestimate the impact of simple lifestyle choices on their health trajectory14.... Many problems attributed to aging, environment, or stress are consequences of missing raw materials14.
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Degree of Control: He asserts that approximately 90% of health is within one's control110....
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Healing Capacity: The human body is constantly turning over cells (significant turnover in about 84 days), suggesting an inherent capacity for healing, repair, and regeneration if given the right inputs110.... People should not accept ailments as permanent110....
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Habits over Goals: Achieving health goals requires developing the habits of a healthy person112....
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Prioritize Self-Care: Engaging in self-care is crucial, especially for women who may suffer more from autoimmune diseases and caregiver syndrome116. Setting aside daily time just for oneself is important27.
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The 80/20 Rule: Focus on the 20% of actions that yield 80% of the results29.... For him, this means prioritizing sleep, a whole foods diet, and avoiding tap water and seed oils29....
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Investment in Health: If someone had limited funds (e.g., $100), his priority recommendations would be hydrogen tablets, a good mineral salt, and Vitamin D3 with K2 as "bang for your buck, foundational stuff"45.... For blood work testing with more funds (e.g., $1000), he recommends standard panels (CBC, CMP, lipids, hormones, nutrients) plus testing for mold, mycotoxins, heavy metals, viruses, and parasites, which often don't show on standard labs104....
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Context Matters: He refutes claims comparing eating a hamburger to smoking a cigarette, arguing that grass-fed ground beef is nutrient-dense and the issues often lie with processed components like buns118.... He suggests making "smarter swaps" rather than just deprivation118.
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Authenticity and Mission: His business and investment philosophy centers on authenticity and being in service to humanity, promoting and investing in products and companies that align with his mission and that he has personally vetted or uses daily120....
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Community and Purpose: He lists sense of community and purpose as non-negotiables for living a long life45.... Successful people often share habits like strong morning routines, gratitude, service to a higher power, passion, and purpose130....
He is skeptical of certain trends like many oral NAD supplements due to poor absorption132... and many probiotics because the bacteria aren't protected from stomach acid91.... He also points out surprising potential benefits of nicotine in specific contexts like oncology treatments, noting the delivery system (smoking) is the primary issue, not the compound itself in some cases132....
Overall, Brecka's insights emphasize the profound impact of seemingly simple, controllable factors on health, advocating for a return to foundational principles of nutrition, sleep, movement, and environmental connection, supported by targeted supplementation and testing to identify missing raw materials and harmful invaders14....
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Discuss Modifiable Lifestyle Factors.
Drawing on the sources, modifiable lifestyle factors are changes within a person's control that Gary Brecka argues have a significant impact on health and longevity1.... His core argument, informed by analyzing huge datasets used for mortality predictions, is that these factors determine not just how long we live, but how well we live, referring to the "health span"1.... Brecka contends that medicine and disease are happening within us, not merely to us, emphasizing the role of our internal environment and the body's need for essential raw materials2....
According to his data modeling, making what he calls "minor tweaks" or lifestyle changes could statistically lead to an average increase of around 7 years in healthy life across populations1.... This potential for adding years to health span is significant3.... While genetics play a role, Brecka suggests that approximately 90% of health outcomes are actually within our control7. The challenge lies in the difficulty people have in developing new habits, especially later in life, as he sees people as collections of habits rather than just goals or priorities8....
Several specific modifiable lifestyle factors are highlighted as foundational:
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Diet: Brecka advocates for a whole foods diet, defined as eating foods as close to their natural form as possible, such as meat, fish, chicken, eggs, healthy fats like avocado and nuts, and avoiding heavily processed foods11.... He considers eating nutrient-dense whole foods a worthwhile investment that can lead to eating less overall because you feel satisfied15.... Conversely, he advises permanently eliminating tap water (due to fluoride, chlorine, polyfluoroalkyls, microplastics) and seed oils (canola, sunflower, safflower, etc.) which he calls perhaps the most harmful foods we eat due to their inflammatory nature and processing11.... He prefers traditional fats like grass-fed butter, ghee, tallow, coconut oil, and olive oil for cooking18.... Other foods to be cautious of include processed yogurt (often high in sugar or artificial flavors)18... and peanut butter (high potential for aflatoxins)23.... Sugar is described as highly addictive, triggering a dopamine reward exploited by the food industry25.... He is also critical of folic acid fortification in many grains, arguing that many people cannot convert this synthetic form into the usable methylfolate, potentially causing digestive and mood issues, and recommends opting for products with methylfolate instead, especially for pregnant women27....
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Sleep: Called our "human superpower," sleep is the very first thing Brecka addresses with clients33.... It's crucial because deep sleep is when the body performs major housekeeping, including hormone production and brain waste clearance via the glymphatic system33.... He strongly emphasizes consistent routine with a set bedtime and a pre-sleep ritual starting about 15 minutes prior38.... This ritual can include a contrast shower (hot then cold) to reset the stress response and meticulous oral hygiene38.... The sleep environment should be completely dark and cool (around 68-69°F)44.... Slow, deep breathing can help quiet the mind before sleep44.... Magnesium threonate is suggested to help quiet the mind and reduce ruminating thoughts often associated with anxiety46.... Poor sleep often leads to seeking energy drinks or coffee as a band-aid solution27....
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Nutrient Intake: Many health issues manifest as symptoms of a body lacking essential raw materials or facing nutrient deficiencies, like a plant needing specific nutrients in the soil50.... Vitamin D3 is particularly emphasized, being the only vitamin humans make (from sunlight and cholesterol)54.... Deficiency is widespread and linked to mimicking conditions like rheumatoid arthritis, increased susceptibility to viral infections, and is cited as the second leading cause of morbidity in COVID and a leading cause of autoimmune disease54.... Supplementing with D3 is considered safe, especially when taken with Vitamin K2, which ensures calcium is directed to bones rather than arteries27.... Other core recommendations include a methylated multivitamin (addressing the folic acid issue)11..., a good omega-3 fatty acid supplement60..., and prioritizing sufficient protein intake60.... He also recommends adding mineral salt (like Baja Gold) to remineralize filtered water and using hydrogen tablets in water, which provide elemental magnesium and hydrogen gas for cellular energy and reducing inflammation62.... Magnesium is also highlighted for its role in helping manage anxiety and improving sleep by processing catecholamines46....
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Exercise/Movement: While not detailing specific workout plans extensively, Brecka calls walking the most underrated exercise for its role in improving insulin sensitivity60.... Weight training is preferred over cardio if time is limited60. Blue zone research suggests mobility and exercise later in life are non-negotiables for longevity65. He posits that aging can be seen as the "aggressive pursuit of comfort," implying that avoiding physical stressors accelerates age66....
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Exposure to Nature and Stressors: Brecka supports practices like grounding or earthing (direct skin contact with the earth for a few minutes) which he says helps repolarize cells and improve circulation68.... He advises getting small, daily doses of natural sunlight (especially the first light of the day) for Vitamin D3 production, mood enhancement, and circadian rhythm regulation, arguing against fearing the sun55.... He also advocates for hormetic stressors, like brief exposure to cold water (cold showers or plunges) for 3-6 minutes at 48-52°F74.... This stressor triggers beneficial physiological responses, including activating brown fat and releasing cold shock proteins75.... He links avoiding such discomfort to accelerated aging67. He also suggests that challenging the immune system through normal exposure is beneficial, controversially stating that intense quarantining during COVID may have weakened immune systems74....
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Stress Management and Self-Care: Practices like focused breath work can help manage stress and quiet the mind44.... Anxiety and ruminating thoughts are linked to a rise in catecholamines (fight or flight neurotransmitters)40.... Self-care is described as a non-negotiable, especially for women who may put others' needs first (caregiver syndrome), recommending setting aside time daily for self-service85....
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Avoiding Environmental Toxins and Pathogens: Brecka warns about contaminants like mold (found in some coffees and peanut butter)23..., heavy metals, viruses, and parasites. He argues these "invaders" contribute to "immunofatigue," potentially overwhelming the immune system over decades and contributing to chronic conditions like brain fog, hormone imbalance, and anxiety80.... Testing for these invaders is recommended91....
In summary, Gary Brecka's perspective, as presented in the sources, is that a substantial majority of our health outcomes are dictated by modifiable lifestyle factors. By focusing on fundamental changes like optimizing diet (whole foods, avoiding processed items and specific harmful substances), prioritizing sleep with consistent routines, ensuring adequate nutrient intake (especially Vitamin D3, methylated B vitamins, minerals), incorporating movement, engaging with nature and managed stressors, managing stress, and avoiding environmental toxins, individuals can significantly improve their health span and potentially add years to their healthy lives1.... He suggests applying an 80/20 rule, focusing on the 20% of actions (like sleep and whole foods diet) that yield 80% of the results before exploring more advanced biohacks13....
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Discuss Nutrient Deficiencies.
Discuss Sleep Importance.
Based on the sources, Gary Brecka emphasizes that sleep is fundamental to health and longevity, referring to it as our "human superpower"1.... He states it's the first thing he addresses with clients1....
Sleep is critical for several vital bodily processes:
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During deep sleep, the body undertakes major "housekeeping" activities, including hormone production1....
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Crucially, the brain's waste elimination system, the glymphatic system, is only really active during deep sleep1.... This system clears out waste products that build up during the day1....
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If you are not getting deep sleep, your brain is not eliminating waste, repairing, detoxifying, or regenerating5.
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A poor night's sleep can lead to waking up feeling foggy because the brain is inflamed due to accumulated waste5. Getting adequate deep sleep would result in feeling refreshed, focused, and clear6.
Brecka strongly stresses the importance of routine and sleep hygiene7.... He recommends making sleep intentional by developing a consistent routine8.... Key elements of this routine include:
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Setting a consistent bedtime every night9.
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Setting an alarm 15 minutes before bedtime to begin a pre-sleep ritual9.
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This ritual can involve a contrast shower (hot then cold) to help break the catecholamine cycle and reset the stress response system7....
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Performing meticulous oral hygiene using a soft brush, hydroxyapatite toothpaste, flossing, and tongue scraping7.... Oil pulling is also mentioned as an option12....
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Ensuring the sleep environment is set up for rest, including complete darkness and a cool room (around 68-69°F)13.... Using an eye mask can help with darkness13....
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Practicing slow, deep breathing in bed to quiet the mind13....
He notes that a racing or ruminating mind at night is often due to catecholamines, waking neurotransmitters that cause a hyper-alert or anxious state10.... Magnesium supplementation, particularly magnesium threonate, can help quiet the mind by aiding the breakdown of these neurotransmitters18....
Brecka also discusses the impact of poor sleep on energy and cognitive function, suggesting that on days with limited sleep, it's best to eat very lightly, focusing on proteins and fats, and avoiding high glycemic carbohydrates. This helps prevent diverting blood and oxygen from the brain to the gut for digestion, thus preserving mental clarity20....
Prioritizing sleep is considered one of the top 3-5 actions that yield 80% of health results, according to the 80/20 rule24. It is a non-negotiable for a long life25, and Brecka states that you cannot exercise your way out of poor sleep26.
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Discuss Foundational Health Practices.
Based on the information in the sources, human biologist Gary Brecka emphasizes that modifiable lifestyle factors have a huge impact not just on how long we live, but how well we live, referring to health span1.... He argues that many health issues often blamed on aging are actually due to missing basic raw materials in the body, such as nutrient deficiencies1.... By making relatively simple changes, fixing these deficiencies, prioritizing sleep, and cleaning up the diet, individuals can potentially add around 7 years to their healthy life1.... He suggests that roughly 90% of our health is in our control8....
Here are some of the foundational health practices highlighted in the sources:
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Prioritizing Sleep Brecka considers sleep our "human superpower" and addresses it first with clients10.... During deep sleep, hormone production occurs, and the brain's glymphatic system clears waste products built up during the day10.... A consistent bedtime is stressed, along with a pre-sleep ritual starting about 15 minutes before bed15.... This ritual might include a contrast shower (hot then cold) to help reset the stress response system and meticulous oral hygiene, such as using a soft brush, hydroxyapatite toothpaste, flossing, tongue scraping, and potentially oil pulling15.... The sleep environment should be completely dark and cool (around 68-69°F), possibly using an eye mask17. Focusing on slow, deep breathing can also help quiet the mind17. Magnesium supplementation, especially magnesium threonate, can also help quiet a ruminating mind before sleep21....
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Eating a Whole Foods Diet Brecka defines a whole foods diet as eating foods as close to their natural form as possible, listing examples like meat, fish, chicken, eggs, healthy fats like avocado, and nuts23.... He contrasts this with heavily processed foods24.... He calls seed oils (canola, sunflower, safflower, etc.) perhaps the most harmful foods we eat due to their processing and pro-inflammatory nature24.... He recommends traditional, stable fats for cooking, such as grass-fed butter, ghee, tallow, coconut oil, and olive oil (used at room temperature)27.... He also warns against processed yogurt, especially flavored varieties, which often contain high sugar or artificial sweeteners and chemical flavoring instead of real fruit27.... Switching to a nutrient-dense whole food diet can lead to eating less overall because you feel satisfied33....
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Avoiding Tap Water Tap water should be eliminated due to the presence of chemicals like fluoride (which he describes as a neurotoxin tied to decreased IQ) and chlorine24.... Reverse osmosis (RO) filters are recommended to remove these substances36. However, RO water lacks minerals, so it needs to be remineralized37.
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Strategic Supplementation Supplementation is seen as filling the gaps left by modern diets and environments38.... A recommended base includes a methylated multivitamin (important because a significant portion of the population can't properly convert synthetic folic acid, commonly added to fortified foods, into the usable form, methylfolate)23..., Vitamin D3 with K2 (as D3 deficiency is common and linked to serious issues like autoimmune disease and severe illness in COVID, and K2 helps ensure calcium goes to bones)24..., and a good Omega-3 fatty acid (preferably from black seed oil or small fish to avoid mercury)38.... He also recommends adding mineral salt (like Baja Gold Sea Salt) to remineralize water and ensure adequate trace minerals34.... Hydrogen tablets (pressed elemental magnesium) added to water can also be beneficial for cellular energy, reducing inflammation, and improving circulation34.... He notes many probiotics are useless unless protected by a capsule that dissolves in an alkaline environment, not stomach acid40....
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Regular Exercise While intense exercise isn't always necessary, Brecka calls walking the most underrated exercise, particularly for improving insulin sensitivity38.... He also suggests prioritizing weight training if time for exercise is limited39.
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Connecting with Nature and Hormetic Stressors Grounding or earthing (direct skin contact with the earth, grass, or sand) helps repolarize cell surfaces and improves red blood cell separation, potentially improving circulation56.... He mentions ocean grounding as a health trifecta combining grounding, negative ions, and sunlight56.... Getting small, daily doses of sunlight can help the body produce vitamin D3 and can be a mood enhancer28.... Exposing the body to brief, managed stressors (hormesis) is also beneficial62.... His big example is cold exposure, such as cold showers or plunges63.... This causes peripheral vasoconstriction, activates brown fat, and triggers the release of beneficial cold shock proteins64.... He suggests around 3 to 6 minutes in water that's 48 to 52 degrees Fahrenheit64.... He contrasts this beneficial stress with the negative effects of aggressively pursuing comfort and weakening the immune system through lack of challenge68....
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Understanding Nutrient Deficiencies Brecka's confidence comes from analyzing large datasets, which showed that modifiable risk factors, often stemming from missing raw materials, significantly impact health outcomes2.... He uses the analogy of a palm tree needing nitrogen in the soil; the human body similarly needs its specific essential nutrients3.... Fixing deficiencies with the necessary nutrients is prioritized over using chemicals or pharmaceuticals to address symptoms53.... He gives the example of vitamin D3 deficiency mimicking rheumatoid arthritis, potentially leading to unnecessary diagnoses and treatments48.... Anxiety is also linked for some people to an inability to process synthetic folic acid, suggesting eliminating fortified foods and supplementing with methylfolate as a potential solution78....
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Self-Care and Mindset Taking ownership of one's well-being is a key theme83. Brecka emphasizes that our bodies are constantly turning over cells and have an inherent capacity for healing and regeneration if given the right inputs like nutrients, good sleep, and stress management8.... He stresses that conditions should not always be accepted as permanent, as significant cellular turnover happens in about 84 days8.... He advocates for setting aside dedicated time for self-care, especially in the morning, recognizing its importance for overall well-being, particularly for women81.... He believes that people often underestimate the impact of simple lifestyle choices, attributing problems to aging or bad luck when they are often due to preventable factors like nutrient deficiencies5....
Brecka suggests an 80/20 approach, focusing on the top 20% of actions that yield 80% of the results23.... For him, this primarily involves prioritizing sleep, switching to a whole foods diet, avoiding tap water and seed oils, and strategic supplementation23.... Investing in nutrient-dense whole foods, hydrogen tablets, mineral salt, and Vitamin D3 with K2 are highlighted as cost-effective priorities for someone on a budget34....
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