Mind Pump: Raw Fitness Truth - 2020: The Truth About Inflammation With Dr. Stephen Cabral

Episode Date: February 27, 2023

In this episode Sal, Adam & Justin speak with Dr. Cabral about inflammation, it's benefits and the detrimental effects of excess levels. What is inflammation? Why do people have it? (2:57) What causes people to get stuck in the ‘breakdown recovery trap’? (6:52) Proinflammatory foods and the common signs. (9:21) His call to action when it comes to arachidonic acids. (16:46) Natural supplements that can lower cholesterol. (22:59) Anti-inflammatory foods you can eat to reduce your inflammatory load. (26:51) Grain-fed vs grass-fed debate. (32:01) What kind of testing can we do to test our inflammation levels? (34:36) Revealing the guy’s inflammation scores and how to improve them. (38:11) Justin. (41:04) Doug. (48:02) Sal. (50:34) Adam. (52:38) Related Links/Products Mentioned For Mind Pump listeners only Equi.life is offering a FREE At-Home Inflammation Score Test Shipped Right to Your Door. (Customer pays shipping and handling and First-time test-buying customers only). Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Special Promotion: MAPS Anabolic Advanced Launch only for $97! **Coupon code AA60 at checkout** (Ends February 26th, 2023) New research may explain unexpected effects of common painkillers The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog The Top 5 Most Inflammatory Foods to Avoid | Dr. Stephen Cabral Metabolism pathways of arachidonic acids: mechanisms and potential therapeutic targets Kyolic® Aged Garlic Extract   Red yeast rice - Mayo Clinic Psyllium fiber: Regularity and healthier lipid levels? The 7 Most ANTI-INFLAMMATORY Foods (Anti Inflammatory Diet) | Dr. Stephen Cabral Mind Pump #1777: Cooking Oils That Can Make You Sick With Max Lugavere Big 5 Labs - EquiLife Dairy Farmer Reveals Surprising Reason Cows Eat Skittles - Newsweek Mind Pump Free Resources     Mind Pump Podcast – YouTube Featured Guest/People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Website Podcast Max Lugavere (@maxlugavere) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump. Alright, we brought Dr. Stephen Cabral back on the show, one of our favorite functional medicine doctors. And in today's episode, we talk all about inflammation. The proper amounts of inflammation, because too much inflammation can cause a whole host

of health issues, everything from skin issues to changes in your mood to even terrible things like heart disease and cancer. And by the way, in this episode, he actually goes over this inflammation test that Justin, Adam, myself, and Doug took. In fact, they actually can offer this to our listeners. You can get an inflammation test right now for free. It's a free at home inflammation score test shipped right to your door.

So he'll go over it on this episode. And if this is something you wanna do, just go to stevencobrawl.com-inflamation. Steven has spelled S-T-E-P-H-E-N and then Cabral, C-A-B-R-A-L. So stevencobrawl.com-forwardslash-inflamation. And this test does look at very important inflammation markers. So all you have to do is pay for shipping and handling,

you'll get this test sent to you for free, courtesy of Mind Pump. Now this episode is brought to you by seed, makers of the world's most effective probiotics. One I've used for a long time now, as many of you listeners know, I have gut issues on and off, and seed has been a total game changer. I use it every single night before I go to bed.

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This is probably one of the most effective muscle building programs we've ever put out. And because it's a launch, it's on sale. Again, if you're listening to this episode, it drops, you still have a few hours to take advantage of this. So it's going to normally retail for $157, but right now you can get it for $97. Plus we'll throw in two free e-books, advanced training techniques, and the carb cycling diet.

So if you're interested, go to anabolicadvance.com and then use the coupon code AA60 for the discount plus the free e-books. And again, this sale ends the 26th. So you get a few hours. All right, here comes the show. Dr. Grawl, welcome back to our show. One of our most, I guess, I'd say shared people, people really love your stuff, so it's always great to have you on the show. I appreciate that, that's great. So today, we're gonna talk about inflammation.

In my opinion, this has to be the topic of inflammation, has to be one of the most maybe misunderstood topics in health, because we're constantly told that inflammation is bad, hammer it down, don't have any inflammation. I know through fitness that inflammation is a signaler for things like muscle growth and repair, and that hammering inflammation

can actually cause problems as well. So let's just start with inflammation. What is inflammation? What does it do? What do we have it? Is it good, bad? Yeah, a lot of people think of inflammation predominantly with the acute phase of inflammation, which is the fever or the heat on the skin or it's happening from an injury.

And so working out is actually an injury to the body, right? So you're breaking down at a microscopic level muscle tissue. And that muscle tissue then needs to repair. And so there's two parts of that process. There's the repair process, but then there's also the cleaning out process. So when you do break down muscle fiber, white blood cells have to come in. They actually have to remove the damages and make sure that that is the senescent cells are actually removed from the body. If not, it causes more inflammation. Same happens with skin-based aging. So if those skin cells, and they actually have peptides now

to help remove those senescent cells, you're gonna end up aging faster and you're gonna have a lot more inflammation, which makes, it does lead to more muscle soreness, but it actually leads to what's called exercise dysfunction or the inability to get a lot of the benefits from exercise, because you're always exhausted from it. So you have what's called like flu-like symptoms

or myelgic and stuff of myelitis. So myelgic and stuff of myelitis, and I wanna go off the deep end here, is basically you go to do a workout and you feel so exhausted the next day, it almost feels like you have the flu. And some people have that, that's exaggerated inflammation.

We can't have that, but you need some level of inflammation actually build back up the muscles. And the last part I'll say to this is that if you do a lot of the cold plunges directly after your workout or you do things like take a n-set, a non-sterile anti-inflammatory drug like Advil, you're actually hurting your gains in your transformation along. Yeah, I've read studies on that where people who use n-sets on a consistent basis to help them work out, right? So athletes who are pushing it really hard or whatever, they find that they build less muscle and they have increased risks of things like tendon ruptures and ligament tears.

Is that because they've blunted the signal so much that the repair process is just not as efficient or effective? Yeah, absolutely. So there's incomplete repair. And so again, there's two parts of that as well. If it's not a complete repair of the muscle, tendon, or ligament, what you're also left with is more scar tissue.

So there's less scar tissue in children. For a few reasons, they have much better in-check inflammation. They have higher levels of growth hormone, which is going to help improve everything from stem cell function to repair, to rejuvenation, to improvements in sleep. So it's vitally important as we age, we do the right things like not blunt the inflammation, but also not take it so far. So one of the biggest, I would say, examples is when someone's taken two months off from

working out, three months off from working out, they're like, I'm just going to dive back in and they do a full workout and they're super sore. And their body now has to recover from that major workout where they don't necessarily get much more benefit from doing that than they would have easy back into it. Because it's called a graduated exercise protocol. So you do a little bit at first, you gauge, am I sore the next day?

Yes or no, if there's no real soreness, you can continue to increase from there. So we do that a lot in a clinical practice as well. Because if you do have someone with like long COVID or myelotic and stuff of myelitis or addisins, whatever you want to say, okay, we're going to start with walking, we're going to move it up to then aerobic-based cardio

and then body weight and aerobic, and then we're going to move it up to a hit and sprint training those types of things. Is it safe to say that inflammation, there's a sweet spot, essentially, that too much isn't good, too little isn't good. What's, because you talked a little bit about what too much inflammation looks like.

Yeah, I want to get back to that, but what's too little feel like? I want to ask Cabral to explain something because he's in that space right now, and it's something that you share on the show all the time, and I'll explain this really well in layman's term, and I'd like to hear you explain more in depth, like what's happening. We talk about people getting stuck

in what we call a recovery trap, where it's like there is this sweet spot of training and a lot of people don't realize that more is not always better. What is it that caused you to get, you know, quote unquote, what's I would say, the recovery trap where your body's constantly trying to recover. It's not really adapting and growing and building.

Yeah. And that's the complicated part about this is that it's not one thing. And so we're looking at, so I call this the de-stress protocol, but it's, it sums it up. So it's, what does your diet look like? Your exercise, your stress, meaning like how stressed are you outside of the gym? Like, that's our hermetic stress, right? So when we do really hot sauna, really cold plunge, we do a really hard workout, anything pushes our body beyond the limit is our hermetic stressor.

And so that's actually a good thing, and we'll kind of come back to your point about what's too little inflammation, because if you have no hermetic stressors in life, then you just fly off the deep end whenever you do a counter one because you can't handle it. And that causes exaggerated inflammation. So you actually need small boats to stay healthy and age at a much better degree. So what we have toxins as well, heavy metals. We chatted a little bit about that before the show. So that's kind of building up inflammation, the emotional stress that I talked about, and then a lack of nutrients. So vitamins, minerals, omega's, that help balance overall inflammation. So when someone is kind of moving

into that recovery-based zone, it's saying, well, you're just not eating well enough. And I have a hard time with that because we have so much information now along eating that most people have at least a basis of where to start. And so their nutrition's pretty good. So obviously we're looking at nutrition first, but then we're saying saying you've metathreshold

for some very strange reason that we need to dig deeper on. So I always say this, if you do five exercises and you only do one set and it's just body weight, how much less can you really do? Like you can't do a whole lot less than that. So it's like, okay, you can do three exercises. So we start there and you're still inflamed. Okay, well we're looking then at a much deeper, immunological-based

issue that we need to take care of as to why you're getting inflamed from just bodyweight exercises. Right. So it's like, my gosh, I'm scaling everything down so much. There's got to be some other reason. It can't just be that I'm deconditioned. There's got to be some other stuff going on. Absolutely. Now, you mentioned things like nutrients. You talked about supplements. You mentioned omega-3s, we can get there but what that leads to the following question which is or assumption that nutrients can either be pro or foods more broadly can be the pro or anti inflammatory. In other words they may contain compounds that enhance the inflammatory process or they may contain compounds that enhance the inflammatory process, or they make contain compounds that blunt or reduce the inflammatory process. So we've got

that balance. Yes. Let's start with the pro-inflammatory foods first. What do those look like, and what is it in these foods that encourage the inflammation to happen? Yeah, and so if people don't really know what inflammation is, it's important to understand that it is a function essentially of the immune system. It's not typically the immune system messing up. It is actually going after something that it sees as pathogenic in the body,

or we consume a food that's highly inflammatory, that then causes, and these are the symptoms that people should look for if they're not lab testing, brain fog, fatigue, groginess upon waking, that exercise and tolerance that I spoke about before, you shouldn't be sore all the time after every workout. I mean, if you're really, I mean, if you're doing like 10 by 10s,

like if you're doing something like hard, I get it, I understand, but if you're doing a normal workout and you're always sore and exhausted the next day, there's absolutely a very high inflammation-based score in that business. On that, not to interrupt, but on that, would's absolutely a very high inflammation based score in that. Dr. Garbos, on that, not to interrupt, but on that, would you say a good signal for that

or flag would be, I've worked out like this for so long, all of a sudden, the same workout, and not a lot of other stuff in my life has changed. All of a sudden, I just, I have an intolerance to what was usually a normal, like, totally tolerable workout. Would that be like a red flag, like, okay, something's going on? 100%.

And it's like, if you do the same volume, you can look at it that way. And now you're getting a different effect on your body, this time negative because your recovery is worse, then there's absolutely, it's not the workout, there's something else going on inside your body. Got it. Okay, so let's get back to the pro and flammatory,

I guess, compounds and foods. What do those look like? And, you know, what's making them pro and flammatory? Yeah, so the reason for the low mood, low energy, low libido, low drive is your body's inflamed. It's exhausted. And so because if you're always fighting against inflammation, your body always has a war zone going inside of it. So the most pro and flammatory foods, and we do have to put foods at the top of the list because this is the easiest way to decrease inflammation or increase inflammation in your body, like 100%. Really?

So the most oxidative-based foods, the highest inflammatory foods are gonna be vegetable-based oils. So, safflower oil, sunflower oil, soybean oils, canola oils. These are highly inflammatory, I don't even call them foods, processed-based foods that are ubiquitous in the standard American diet, but it's not just America. I've done internships in China and India, canola oil is everywhere.

If that and soy is now becoming prevalent all over the world, it's not hard to imagine now, well, these skyrocketing rates of heart disease, high blood pressure, type 2 diabetes and cancer have gone up, because those were all inflammatory based diseases as well. And they claim the lives of over 75% of us. And so it's really important that we focus on, even if you look and you're functioning fine and you don't have a whole lot of those symptoms, the inflammation can actually be in the arteries and a lot of that is from the, and I don't want to say seed oils as much because that does matter.

When you take a nut or you take seeds and you turn them into an oil, there's a really volatile process that takes place and that's what creates an oxidative stress in the body. Oxidation in the body means that your body's literally rusting from the inside out, creating free radicals, which is then robbing your body of a lot of the nutrients that you need. So for us, it's removing those first, the nuts and seeds which we'll talk about in a moment are actually not not pro-inflammatory. They're anti-inflammatory. You turn them into oil. Now they become pro-inflammatory. So it's the process of making them in oil. Absolutely. The end product of that is, yes, exactly of that is what you get. Now, are there any beneficial effects to some of these inflammatory foods or other examples of that. Because from what I'm gathering is it's probably better

for you to focus on getting that or medic kind of stress that bit from exercise versus like getting that from food. Yeah, exactly. You're right. So you actually get benefits from exercise because you rebuild stronger. So that's the whole, one of the whole points of exercise is you're continuing to tell your cells in your body that you rebuild stronger. So that's the whole, one of the whole points of exercise

is you're continuing to tell your cells in your body that you are young. I mean, that's the biggest part to it. So a lot of people say, yes, it's the aesthetics and all that, that's fine, but you should be weight training your entire life in order to be able to kill off the old cells faster, kill off the old mitochondria faster

because they can't keep up. And then your body says, oh, well, if this is the demand on the body, I need to produce stronger mitochondria, stronger cells. And so that's really important. And then going back to the food then, well, there are inflammatory foods. So a racodonic acid is an inflammatory food. So meat, for the most part, and we'll talk about that.

And dairy is typically inflammatory. But I learned this a long time ago. I actually used to write for a condenast self, I forget the other one, they were all kind of one conglomerate. And I was commissioned by them for three years to write a daily article as part of their four-person team. And the head of that team, I was super young, I was like, in my early 20s,

I was just lucky to have the position, the job. She knew it all about inflammation-based ratings. She was a PhD, and she actually, for her, not thesis, but basically her paper for a PhD, she went through the inflammation rating of foods. And so what I realized was, yes, there is a whole list of anti-inflammatory foods, but your body actually does function best if it does have some of those inflammatory-based foods because there's actual healthy properties to them.

And at the end of the day, what you're trying to do is balance inflammation. So it's not like the whole thing about moderation, I don't necessarily agree with. I agree with like balance for each individual. Sundance individuals can do much better with more meat in their diet because they're more athletic, they work out more, they are repairing their tissue more.

You don't need that if you're prone to gaining 50, 60, 100 pounds and you need something maybe a little bit more catabolic. So as we start to talk about like the raccodonic acid and the higher levels of that in meat and saturated fats in general, it's not that you should be devoid of that, it's just need to balance that with the anti-inflammatory. Have you seen the studies on racodonic acid and muscle gain? Yeah, absolutely. That was a supplement for a while, where you could buy it.

And I don't remember what it was called. It was something X. I remember I took it as a kid because what did you not do? I had a guy with a lab care. I had a friend. Yeah, so but they sold it and because why? Because there were studies that showed that people who supplemented with a racco-donic acid and of course these are small studies and you know healthy

college a's males. Built significantly more muscle and we're stronger. Now when you went on the forums people would say yeah I'm getting more muscular and I'm stronger but man I'm really sore and it's really interesting. I supplemented with it because like as a kid I took anything that I thought would help me build muscle. And it made my joints, this was as a, like, 17, 18 year old kid, made my joints feel stiff and I just did not feel good and I had to stop taking it. And of course, looking back, my inflammation went through the roof

with it because I also eat a lot of red meat on top of it. And I know red meat is a natural source of a racquetone acid, so. Yes. Really interesting, really strange. Now, on inflammation, and you're talking about how it affects the organs and the heart, what we're really looking at are kind of low levels of excessive inflammation. So, you're not in that sweet spot. It's a little higher than it should be.

And if you look at it from an acute standpoint, know, standpoint, not gonna do too much bad to you, but you do this over five, 10, 15, 20 years, then you start to see some damage and some problems. You mentioned heart disease when the arteries are slightly inflamed from what I've understood. I've always wanted to bring this in fact. I've wanted to ask you about this for a long time. From what I understand, your body uses cholesterol as a way to bolster the walls of your arteries, almost like speckle, to kind of prevent the what's happening to cause any problems. And then over time, that becomes a problem.

And that's what we get, that's when we get heart attacks. Is that, did I say that right? Well, 100%, but so that's why cholesterol and heart disease and well, it's it's orthorosis where we get the heart of the arteries. So I mean, let's think of it this way. Like people like to say it's well, a racodonic acid is the bad guy. No cholesterol is the bad guy and it's like well, that's not how it works. And the reason is that not everybody who has high levels of cholesterol has a heart attack, right? So like 50% of the people. Yeah. Well, the other 50% of people don't have high cholesterol.

So, how is that possible? Well, it's because there's so many layers to this. So, there's LDL, which is the more oxidized-based cholesterol. It's actually just a low density in which it means is that it actually falls to the surface of the artery, the endothelial tissue, like you were just saying. So, when there's inflammation, it needs to be patched.

And that's really it. If not, the literally artery itself, the wall will collapse or explode. So it uses that, but it also uses calcium. And here's the interesting part. So calcium calcified tissues, right, becomes hard. So now, because cholesterol is not necessarily hard, it's just like glue, it's like toothpaste. And so that by itself, that's fairly flexible, though, as it builds up, you can't push the blood through as well. And when eventually it's completely occluded,

okay, well, that artery no longer functions. And so now we've occluded artery, and now we're talking about like double triple quadruple bypass, right, so you're trying to open up all these arteries. And they've got some really wild medical interventions now for that, like things that literally look like corkscrews that go through, it's wild. By the way, the reduction in deaths from heart heart attacks.

I had a cardiovascular surgeon that I trained for a while. And he said that it was one of the greatest breakthroughs. They can actually put a device in the artery, close off two ends, put it, you know, anti-coagulate in there and literally like, wrote a river and then have it walk out. And he says that because I said, do you think these statins have reduced lots of heart, heart of death? And he goes, no, he goes, it's this.

And he told me, it was that really made a big difference. Kind of wild. I'm very suspect on statins. It causes cardiomyopathy. It weakens the heart. You can die from a weak heart just like you can die from, you know, heart attack, high cholesterol. But the, why this is important is because we can't look at cholesterol alone.

We actually have to look at these high levels of omega-6s, creating inflammation, the arteries. And then as those arteries become stiffer, well, now what are the main causes that, or what could that lead to? Okay, hypertension and cardiovascular risk. So now those are the two main reasons for all, like mortality, right? So it's like those are the top two. Then after that's diabetes and then there's cancer. And so when we look at inflammation, causes can cause diabetes as well.

So this is really important to look at this particular topic. And the other reason why I bring up a racodonic acid is because your first symptom, and I heard this not too long ago, the first symptom of a heart attack. I don't know if you guys know what this is, it's pretty wild. It's not pain and numbness in the left arm or a little bit of stiffness or flushness or fever. The main symptom of an oncoming heart attack

is actually sudden death. And that's the wild thing about it. Meaning like there's no symptom for over 50% of the people. Oh right. Oh, oh. And so there's no second chance. Like there's no getting in the hospital. Like that's the wild thing about it. Meaning like there's no symptom for over 50% of the people. Oh right. Oh, oh. And so there's no second chance. Like there's no getting into the hospital.

Like that's it. And 25% of the people who will have a heart attack, 75% of those people are men. But 25% of those people will have that before the age of 55. And so it's not just like something that we should think about when we get into our 60s when it's most prevalent Right, because the common age for a heart attack in a male is around 65 and a woman that's around 72 73

But 25% of those are before the age of 55 and so this is why you bring it up for your audience now It's like pay attention to it and you're nobody's gonna pay attention to the 20s. It'd be great if they did But 30s 40s like because you don't get occluded arteries two years before you have a heart. Is that getting worse or better? Like, is that number coming down? Was it like 55, 60, 70 you before and now it's in its 50s? Are we getting worse or better in that situation? We're getting worse and you can look at the early 1900s versus the early 2000s or kind

of moving out of that pace now. And heart attacks was not one of the top killers back then. And so that's why you can't just blame it on food like meat alone. That's not fair to do that because I think back in the day, there was also just less consumption. So like you could eat foods. You were more active activity plays such a huge role in this of telling your muscles that they actually need more protein. So think of it this way. Standard American diet, you're reading lots of meat, lots of fat, lots of grains. All right, so very high in a recordonic acid

in omega sixes, but you're not training, you're not exercising. And so there's no uptake in protein synthesis, there's no need for any of these things. And so it just goes to what? Well, just pure inflammation. So a recordonic acid increases something called prosic gland and series two, very, very inflammatory.

And that is what Advil or natural herbs do to kind of block that. So there's something called Butterbur and Corsetin, which you guys probably talked about before. Those things are all kind of natural anti-inflammatory stinging nettles, which you could use instead of the Advil if you choose to. Again, I have to give my disclaimer now.

I'm not here to provide any medical advice, medical treatment plans, medical cures, but we can look into that as alternatives. My recommendation is balance your omega-3s to your omega-6s so you're not to really worry about the food end of it as much. Speaking of supplements, you mentioned stentons earlier, what do you think of Red Yeast Rice Extract? That's a natural statin' from what I understand, and I've had friends and clients who were told that they needed to lower their total cholesterol,

take that, you might over the counter, and like effectively lower their numbers just from taking that over the counter, is it as bad as a statin' for you or is it better because it's more natural when the counter is exactly the same. Yeah, so I just did this on my podcast last week. I talked about this and it's because there was a medical doctor,

I don't know what company they work for, but they came out and they said that nutritional supplements for lowering cholesterol do not work. And I said, okay, challenge accepted. You know, it went on because we've been using this in our practice for years, and I'm like, I don't have the studies off the top my head. And I'm like, okay, here we go. Red yeast rice, I'll get back to that in just a second. Believe it or not, cinnamon, burberry, garlic,

like all these different things, lower cholesterol, in supplement form. And so in my practice, what we always did was red yeast rice and kaiolic garlic. There's a company called kaiolic. And that's the type of garlic. It was 104, it has the less than in it, So in my practice, what we always did was Red East Rice and Kaila Garlic, there's a company called Kaila. That's the type of garlic. It was 104, it has the less than in it because the less than is really powerful as well.

And so, from a clinical perspective, I can tell you that it absolutely works. Now, I also don't believe that you need to be on those supplements for all that long, three to six months. And that's because through other interventions, you can actually get the root causes to why your levels may be an elevate in the first place. Now, back to statins, what is statin?

It's an extract of Red Yis rice. So the fact that this doctor said that Red Yis rice doesn't work like blew my mind. Like I was just like, are we even having this conversation? I'm like, do you know what the extract from a stat is? You can look it up, it's Red Yis rice. No, no, the study's on Red Yis rice. It's super established that it'll for sure lower your cholesterol.

100%. What about psyllium husk? Every time I get blood work done, my cholesterol numbers come back and the doctor always comments and says, this is some of the best numbers I've ever seen. Now, I eat and we'll see what my inflammation test comes back. So, I might really boost your soul. No comment. We'll see. But from a cholesterol standpoint,

my numbers always look phenomenal. I've been using Cylium husk regularly now for probably 10 years. It helps with my gut health issues. And I know that study show that it does lower cholesterol. Is that because it reduces cholesterol that you absorb through the gut or how is it working? That's correct.

So anybody, excuse me, on a low carb diet, if you're on a higher meat diet, lower carb diet, call it carnivore, call it whatever you want, your LDL cholesterol numbers typically go up. Typically HDL goes up as well, but your LDL definitely goes up. And part of that is that, especially if you're in more of a state of ketosis, your body is going to use something called a Cedal Coenzyme A, and it's gonna use that as a precursor to ketones, or a precursor to cholesterol because it makes both. And so you're making all this Cedal Coenzyme A,

which is coming from vitamin B5 precursor as well, and then your cholesterol is going to what? Well, it's going to your testosterone, cortisol, estrogen, progesterone, all your other numbers. It's basically cool. It's right, so that's the starting point. That's your building block, that's your clay. It's very cool. That's right. So that's the starting point. That's your building block. That's your clay.

But what happens is there's so much circulating cholesterol. If you're eating a lot of it in your diet or your liver's producing it because you're on a lower carb diet too, that it just says, okay, we're going to move this down to what's called the terminal ilium. That's the end of your small intestine. Before it goes into your seacum, that's the first part of your colon. So your reason why I say that, your small intestine's 21 feet long, about 21 feet so it's long. So it puts it at the very end specifically, through a duct from the liver to the intestine, and then it immediately just moves that out of the body. The problem is,

for a lot of people it gets reabsorbed, and so that's why you have higher circulating levels, that can be a problem. So by taking a silicone husk, there's not a lot of magic behind it, except that it creates bulk in the stool. It absorbs the cholesterol itself and draws it out of the body. So it's very beneficial. Interesting, very beneficial. All right, so we talked about inflammatory foods.

You mentioned seed oils and the process of turning a seed into an oil makes them inflammatory. What about anti-inflammatory foods? The obvious ones that come to mind are like wild caught, you know, salmon, you know, and things high in omega-3s and you know, green leafy vegetables. Like, what are foods that you can eat to reduce your inflammatory load? The way I like to really make this actionable for people is that it's the Mediterranean diet without the pasta and bread. And so what you're left with is that train diet that's not nearly

as fun. That's right. So I mean, I try to live a Mediterranean diet, but then like on a Friday, I'll have the fun stuff. You know, Friday night, like I'll have pasta and bread because I love that. I'm always I'm always going to eat it. I if you stay a healthy, well-balanced individual, you can absolutely enjoy a flex meal once or twice a week. There's no doubt about that. So when we look at it, it's brightly colored fruits and vegetables. So it's your berries, lower glycemic, it's your lettuces, it's your,

believe it or not, tomatoes and peppers are very powerful anti-inflammatories. People right away will jump to the fact well those are nightchages, which they are, like they absolutely are. But unlike the, they're cousin which are like the deadly nightchains, these are nightchains that contain

solinine or solinine. And these are triggers in some people, but not everyone. It's probably less than 10% of the population. And well tolerated nightchains. Well tolerated. Yes, and they contain lycopene, which is a really powerful,

great, great antioxidant for men, because it helps with inflammation of the prostate. So it's like, we don't necessarily need to stay away. I don't need a lot of tomatoes, I don't need a lot of peppers, because although I love hot sauce, it is anti-inflammatory, because for me, they're more, they affect me more,

but that's not everybody, right? So that's some individuals. So Mediterranean diet, brightly colored fruits and vegetables, a lot of wild-caught fish, most powerful ones are sardines, wild salmon, trout, anchovies, mackerel, with the skins on. I believe or not. I want to talk more about that one, get to the labs, because you see not a one or two X. It's more like a five X in results when you eat the skin, where a lot of the omega-3s are. Oh, I didn't know that. What about fish row? Yeah, fish row, a powerful Omega-3.

Okay. Absolutely. Okay, excellent. All right, so that's good. All right, we'll see what these tests look like. It's pretty sick. What about olive oil? Oil or? Yeah, is olive oil,

because our friend Max Lugavier, a good friend of ours, and I love talking about this kind of stuff. He's very well-informed. He says olive oil is like magic. He's like, it's such an incredible oil. Would that be considered anti-inflammatory? In my opinion, the most powerful anti-inflammatory.

Really? And way more than a lot of people using avocado oil now. It's not even close. Avocado oil has more omega-6s than omega-3s. Not saying it's bad. Like, we still need, I don't want to demonize omega-6. Yeah, they're essential, right? Yeah, they're essential.

Yeah, like 100%. We need Omega 6s, and actually most balanced humans, like really well balanced, are about a 3 to 1, and healthy can be a 5 to 1. So, OV Omega 6 is 2 Omega 3s. So, it's not that we don't need Omega 6s, we do. It's just that the standard American diet provides about an 18 to 1 Omega 6s to Omega 3s,

and so now we're so lopsided in terms of inflammation But we actually need them for cell membranes. We need them for the nervous system So omega six is a very very important olive oil. I didn't believe this like I'm just by nature I'm very skeptical so I said The best oils to cook with have to be like animal fats, right? It has to be butter It has to be large it has to be tallow it has to be these types of things and so I said okay, it has to be these types of things. And so I said, okay, well, let's just prove that. And so that's what I did, or coconut oil, because they have a higher smoke point.

So I went in, I actually looked at the studies, looked at the research, and those are, that is absolutely true. The problem is, is that all of oil has something very unique about it. It's not the highest smoke point, but it contains an antioxidant that most others don't called oleic acid.

And oleic acid prevents it from oxidizing at the same level as the others. So it's actually healthier to cook with olive oil. Now, again, try not be on a medium heat, or when you're marinating meat, you can marinate an olive oil, and it will help to reduce accrimalides, which are really carcinogenic on meat when cooked on like a grill or something like that. So olive oil, 100% the best. Wait, hold on, so if I'm barbecuing meat, because I've always heard that, right?

If you barbecuing, it gets a little charred, so it's pretty no carcinogenic. So I could put olive oil on the meat, and then barbecuing it, and the olive oil will help protect against some of that. Yeah, we'll reduce it. No shit. Oh wow.

That's a great little hack. That's not what I'm doing that for sure. Yeah. Now, how much, so I, I mean, I grew up Italian, so my family's just, I mean, we have bottles of, they drink it. Yeah, we have it on everything. How much do people who get this kind of optimal effects

from all the way, how much they consume? I would look at it as total percentage of diet. So if I were to say two to three table spoons a day for the average person, I think that that would be probably pretty good overall advice. But that's on, let's say, like 1,800 calories a day. Oh, I see.

You know, like what if you're eating 3,600? Well, yeah, five or six table spoons might be totally appropriate, just because of the total percentage that we're looking at of that. Now talking about fatty acids, is it a big enough difference considering somebody eats a lot of meat and they've been eating meat for a long time?

Is it a big enough difference when something is graph-graph-fed versus grain-fed? Because I know it does change the fatty acid composition of meat a little. It's not a huge difference, but it changes it a little. Is it enough to make a difference to say, graph-fed? That'll make a big difference. I'll stick to graph-fed. It actually makes it any enormous difference. Okay. I very, really, well, I will actually will never eat meat in my own home that is not grass fed

because I can control it. But let's say we went out to dinner. That's my rule. Like, there's no restaurant that serves grass fed. Almost none. There was one in Boston. Like, that was it. And they only had one cut of steak and that was it. Like, that's what they got.

And so, it's fine. So, was it like that's what they got and so it's fine So like if that's my flex meal, cheat meal, whatever you want to call it I'm just enjoying dinner out with my friends like that's just what's gonna be on my family But it's not even close. So it's about a 17 to 18 to one of omega-6s to omega-3s But not only that the arachidonic acid is Multiple's higher so it's eat if you're eating meat right now or processed meat that is not grass fed and grass finished because the big thing is for the last three to six months, they're taking these grass fed cows and they're just grain finishing them to add another three,

four hundred pounds for sale. And they make it more marble and it's tastier. Like grain fed meat is just tastier than, for most people believe this, then grass fed. I believe that. But I still eat the grass fed because it's not even close. It's somewhere between a three to five to one of omega sixes to omega threes versus 17, 15, five X. Wow. It's about a five X. That's a huge difference. Wow. Okay. But it even goes deeper than that because you're getting like 10 grams less fat per State, that's true. Yeah, then you would I mean anybody who's got it you could taste that I mean that's and that's what you tell

It's like grain fed me is just it does taste better. It's it's tasty It's got more that's why there's so much resistance to it. Let's be honest There's more fat and the fat makes it to have more flavorful. Yeah, that's really how I remember years ago I'm when great when grass fed started becoming a thing, my dad, you know, who came to this country when he was 19, he goes, oh, it's so weird. He goes, most, a lot of meat was grass fed back then. And we just have to look for grain fed because it tastes so good.

And that was more expensive. Now it's the reverse. I'm like, oh my god, markets are funny, aren't they? It is. And it's more expensive. But again, we're talking about your health. And this is one of the most important things. I love that. You have the exact same role that I have, and we've talked about it on the show before.

When I'm cooking from home, I do all of our butcher box grass fed. That's what I always do. If I go out to a restaurant, then obviously, I'm going to enjoy grain fed. Same. How do we test for inflammation, then? How can someone, besides symptoms, I feel stiff, an achy, and flu-like symptoms, or whatever. What kind of testing can we get to see what inflammation looks like for us? So once a year when you go to your PCP, go to your doctor, you want to ask them to run your HSCRP, that's your high sensitivity C-reactive protein, HSCRP. A lot of doctors will, some will just run CRP, CRP is good enough if that's all that

you can get. That test acute inflammation in your body, but it does not tell you in any way, shape or form what it's coming from. It typically means like potential autoimmune, potential immunological issues, low levels of antioxidants, high levels of inflammation. So that's really important that we test for that.

If there's any rheumatoid arthritis, things like that in your family, they might test for things like sedimentation rate, ESR, that's great to look at. Very few people are actually going to go into the inflammatory markers. So when we talk about these things today, omega-6 is, why are they inflammatory? They're creating a specific series of prostate gland and series two. They're creating something called leukotryines.

They're creating thridboxines. And so very rarely, if ever, will a doctor ever test those. So besides that, besides very high levels of LDL, but I actually don't even just look at LDL at all anymore. I'm looking at VLDL, I'm looking at APO, I'm looking at APOE Genotype, I'm looking at APOB. So like all of those things matter. So a complete lipid profile,

again that starts to get more expensive. What I recommend is this, keeping just normal cholesterol levels, I don't think that that's a radical approach. And then also looking at your omega-6, omega-3 levels, which can be run through a phlebotomist-based blood draw, or even easier now, at home lab tests, which we've done now for over a decade, which you just take a couple drops of blood like you would for your blood sugar. And it will show you a breakdown of your omega-6s to your omega-3s, but even more so. And I just think this is just important. You can see it on your labs here today.

It will show you a racquetonic acid versus your EPA. So your most inflammatory fatty acid will call it that. Vistage your most anti-inflammatory omega-3. And so when you look at that, now you start to get a much deeper picture as, oh omega-3s look decent, but my arachidonic acid is just way too long. So there's a ratio.

There's like a ratio we're looking for, that's ideal. Three to one is ideal. Okay. Three to one will actually reduce. So it's three to one and then it's what's called a 9% saturation rate in your blood of omega-3s, meaning like total omega-3s. And that actually reduces risk for certain cardiac death

by 90%. Holy cow. It takes the most remarkable marker I've ever seen. Did any of us hit it? Did any of us hit it? Sorry to say it. I share. But you will.

I'm not talking about the same thing. There's things that you can do that we guarantee that you will hit that within 12 weeks. We guarantee it. Wow, sweet. So, when somebody comes to you, they do, because you're a bike, so for people who don't, we did labs with you and you're gonna, we haven't seen the results. You're gonna, like we did last time, we're gonna bring them out and tell us kind of what's going on.

But if somebody comes to you, it doesn't work. And their inflammation doesn't look good. And then they through changing their diet lifestyle, get those numbers to look good. What do they notice and how they feel? Do they feel different without a doubt? So there's overall, when you wake up, you have more energy,

less stiffness, less pain, less groginess. When you have high levels of inflammation, you're in a lower mood, typically, you don't have an interest, really, in exercise, because you have that exercise intolerance, meaning like, oh, I'm going to get sore from this or I'm going to be run down. So it affects cognitive function, mood, and overall energy. So all three of those should improve. General feel much better. Generally, because you just thought it was swollen, like you're literally not as inflamed. And whenever that happens, you're gonna feel better.

All right, all right, you guys ready to get in these laps? All right, I think the score right, I think Justin's leading. I think we've all been, you're a big dog, we've all been hammered. No, I haven't been hammered. Justin did have the best scores for the, yeah, Justin, I think Justin's the hormones.

Yeah, the hormones. Yeah, I'm pretty sure Justin's winning. I wasn't getting hammered, I remember Doug did with the stress. Well, by hammered for the Justin, I think Justin's hormones? Yeah, the hormones. I'm pretty sure Justin's winning. I wasn't getting, having your hammered, I remember Doug did with the stress. Well, by hammered, I mean, I think each of us have had. I'm pretty sure, yeah, but I don't think I've ever been on the bottom.

We didn't get your hormones. That's the only one that's fine. Yeah, he avoided that. No, I sent it in. I don't bleed very easily. I mean, I got time to bleed. No time to bleed. What movie's that?

Anybody? I have no idea. Predator. Oh, I'm such to bleed. No time to bleed. What movie is that? Anybody? I have no idea. Predator. Oh, I was getting so mad about that. That's when Jesse Ventura gets shot. You shot your bleeding. I got time to bleed. That's a real man right there.

That's funny. He's still around. He's still doing his thing. He is. He's all into the movie. Now, is this test number three or four we've done with you? This is three, right? Pretty sure it's three.

I think we did the minerals and metals test. We did the hormones test, which was really comprehensive. And there was a stress test. Or was that the whole? No, that was part of the minerals, right? Oh, yeah. Now, are there things that make a difference for you reading our test because you have all three

versus just doing it one single isolated test. Like does it? Great question. Yeah, so we're kind of working through what's called big five. Okay. So we have something called the big five labs and it tests your food sensitivities,

your hormones, test your mineral levels, your vitamin levels, your gut function, and what else is the one that I'm missing? Yeah, vitamin is minerals, heavy metals, all of those things. So we have done now the minerals and metals tests for your mineral levels and your heavy metals. We've done your hormones which looks at cortisol, testosterone, kind of made some tweaks there too.

You know, like just really sharing with guys too, because there's a lot of great clinics that are popping up is to, if you're doing testosterone placement therapy and you like that, is that you're checking your levels to make sure they are good, which I know you guys are. And instead of just doing it once a week, and you do a little bit less. And so you don't have to go real high so that it stays normal by the end of the week. You can actually just go moderate, and you stay moderate like every, you know, third, fourth debt. Adam's waiting for the poop test. He's so excited about that. That is the one I want to do. I want to do the gut one with you more than anything.

Anyone with, you know, previous autoimmune skin, like any immune things. Yeah, absolutely. We got a lot of things to do with it. And I'm going to do the gut one with you more than anything. Yeah, I'm going to do the gut one with you more than anything. Anyone with previous autoimmune skin, like any immune things, yeah. Absolutely, we got to find that. That's why I want to get to that. All right, let's look at inflammation.

All right, so this lab, this amazing lab, again, we're looking at lipids, we're looking at fats, you ideal ratio is three to one, five to one is fantastic if you can get there, anything over 10 to one, not ideal. So let's get into it. So I'm going to go from the, what's the best way to say this? Cause we're all friends here. The worst, the most egregious, the biggest offender.

The biggest offender, I like that. And then we'll work down. But again, like I said, these can be, these can be corrected within six to eight weeks, but definitely within 12 weeks. All right, say that. So, all right. So Justin is up first. Oh, man. Justin is up. Oh, minutes. All right, say that. All right, so Justin is up first.

Oh, man. Justin's a little bit of a fight. Yeah, I'm going to hold on. My right is almost sitting. Did you see what you said? It's very earlier. Cheese mass. That's where it's coming from.

I knew that. That's why he's talking. I'm like, dude, I am like so high-dairy hand meat. This is the two biggest diet. I am not a fish guy, you know? So he gets cheese shaped like chocolate. Okay, lay it on me. Let's go.

All right. So when we look at the control, so every study has to have a control that to know the range, you're kind of working against, average American 8.1 to one for the omega six to the omega three, you were an 11.3. So we're above the 10. So we know that we need to get that down,

because again, even if you're not feeling a lot of these symptoms that we just spoke about, the mind, mood, and energy, we want to be able to improve that cardiovascular-wise. Like I said, reduce that risk for certain cardiac death. So then we get to the arachidonic acid. Remember the most inflammatory, so just real quick, omega-6s flow from linoleic acid. Basically, that's in like the nuts and seeds,

not as offensive. And then we moved to DGLA, DGLA, people actually supplement with, for mood and energy. I wouldn't recommend that. But there's actually anti-inflammatory benefits from that. And then a racodonic acid is more from the meats, cheeses that we just spoke about now.

We're just CLA, the formula. Can't you get a linoleic acid is not part of that family, different fatty acid, but yeah, fantastic, and it's don't right for fat burning, et cetera. So when we look at the arachidonic acid, to EPA, so again, now omega-3s goes from ALA, alpha-linoleic acid, that's from your flax, your walnuts, your chia seeds, things like that, even some olive oil, then we go go to EPA and then we go to DHA Okay, so we're kind of matching them up because if you take in more EPA What does it do it actually lowers a a rachanodic gas?

So really powerful the overpower. So this is a ratio. We're looking at exactly always a ratio and so average American 18.3 to 1 Not not good right because that's very very inflamed. You're a 19 So you're right up there Which we never want we're fellow Americans so we have to we have to reduce that for sure He's always trying to beat everyone like yeah, that was a big number You won for sure So you're talking about eating more on like it Let's cheese bro

Right so like that's the thing so if you love love him all nuts and all like I'm just you know terms of like I'm just like one else cannot eat besides getting rid of my cheese That's the real Well, so we'll talk about cheese if not everybody's eating a lot of cheese right now, so it's bricks a cheese Well, you watch it. Yeah, there's walks around Back to you check his pockets right now. He better be a promoter. It's great for health.

But listen to that, Paul. We always want to look at it like this is like, I'm not anti-meat, I'm not even anti-enrakinonic acid. It's always like if a little is good, a lot doesn't necessarily make it bad. Like that's what tips it, right? And so one thing for cheese though, just make sure it's grass fat,

like coming from grass fat cows or go with buffalo, buffalo, mozzarella, buffalo there, right? And so one thing for cheese though, just make sure it's grass fed, coming from grass fed cows or go with buffalo, buffalo mozzarella, buffalo cheese can be a great one. And goat and sheep based cheese is much healthier, less inflammatory, far less inflammatory than cow's base. Okay, yeah. So go with ones you don't like. But then, even if you love your cheese,

might just reduce a little bit, but then you'll do more omega-3s to balance it. So again, it's about balance. So I fish. Yeah, some fish would be probably your friends will. Yeah, I can go, and then again, for people, I know there's a lot of people that aren't gonna eat fish,

and it's not all fish, so it's like it's your macro, your sardines, your anchovies, your wild salmon, your wild trout, and those are oily fish. And if people aren't eating those, then we just give them two grams of an omega daily omega 腿 and but it's higher EPA really important so just quick on supplements don't take any fish oil you have to make sure it's cold processed yeah and that it's tested for heavy metals because if not it's oxidized just like a regular omega-6 polyensaturated fat

It's not good. It's not inflammatory. That's right. So that's why you can't just buy a post-cute. Okay, what percentage of you say are like that are on the market? 90%. What? Unless it's a functional medicine brand, like pick your favorite brand, obviously I formulate for equal life, but pick your favorite functional medicine brand. They're going to do cold process.

They're going to be testing for mercury and the other brands are doing it as cheap as possible. And here's the thing they use hexane. They use literally solvent to create possible. Here's the thing they use hexane. They use literally solvent to create them. It's awful. Yeah. So I mean, is it they almost like irrelevant then taking them? I mean, if someone's taking the sugar one, they may as well. Well, I mean, 90%.

I mean, that's a, that's a lot. Well, so let me ask you this. So one thing that I learned from a friend of mine who's in your space is she said, poke the capsule smell it. If it smells rancid or bad, it's not good. It's not bad idea. Yeah, not bad idea. And then she also told me to freeze them or put them in the refrigerator to keep them.

You can. Yeah. So the biggest thing about your oils, and that includes fish oil as well, let's say olive oil, is that you want it in a dark bottle. So most supplements, you're going to do that. So that's easy, right? You want it in a cool space and you want it not sensitive to light. So basically dark bottle, covered bottle, keeping your fridge if you want. You don't have to. The reason we've been using omega-3s in my practice for probably 15 maybe even longer years. And again, you just want to go with the right brand. The

right brand will take your numbers just and just drop them into the healthy zone within 12 weeks. And it's only two soft gels, that's all that it is. But here's what you want to look for. They're on the back of you, you'll see total omega-3s, and then you'll see EPA and DHA. So you want total omega-3s above two grams, and you want EPA to be double, at least double that of DHA. So two to one, EPA to DHA. Or even higher.

Yes. Okay. Because here's why. Not the DHA is an important. DHA is great for the nervous system, et cetera. But EPA easily converts to DHA, but DHA does not easily convert back up to EPA. Okay. So that's why we've run tens of thousands of these labs.

This is how we found out, because we used to use higher DHA to EPA, which most omega-3s are. Like, oh, DHA is way up, but EPA is not. Found the one product, and then we ended up formulating our own to be two and a half to one, and then that changed everything. Yeah, without a doubt. What about fermented fish oil?

I've seen fermented fish oil with like, they add butter to it or something like that. What's the deal with that? I'm not a fermented fish oil guy. There's some decent research behind it. Here's why I'm not, because fermented foods don't work for a lot of people with gut issues or inflammatory issues. Because they have higher levels of histamines.

And that's gonna trigger more histamine. Absolutely, skin issues, headaches, high blood pressure. So I just don't do it. And also they tend to be a little bit more oxidized. I just want cold processed, small bottles, not the Costco bottle, so you use it within 30 days and you're done. You just get it next week. It's like a double or something, bro.

Or again, the brightly colored fruits and vegetables, I still definitely recommend that. They have phytonutrients besides just the omega-3s that are anti-inflammatory as well. All right. So next up is Doug. And, it looks like Adam and I might be. You are 7.6 on your Omega-6 is to Omega-3, so not bad at all. You know, typically people are living a healthy lifestyle.

They're gonna come in between the sixes and sevens. That's what I see in my practice. So if you're not supplementing, you're just eating fish every once in a while but you're eating a healthy balanced diet, you're typically a six or seven. And that's not bad. Now your racodonic acid though every once in a while, but you're eating a healthy balanced diet. You're typically a six or seven. And that's not bad. Now your racco-donic acid though, should be below a 10,

it will be always a little higher typically. Yours is a 15. So A A to EPA is a 15. So all that means is that your EPA intake, which is really you're only gonna get from fish or a fish will supplement, to be honest with you. Like that's the only effective way that we've seen. We need to reduce that, so you're 15 right now.

So we'll get that down. Though I'll tell you, food-based is taking a meal that you would typically do meat at. Let's just say lunch. I have a lot of clients that do this. And they get wild-carts or wild-carts sardines in the can. They have packed in olive oil, Portuguese, my background's Portuguese and Italian,

so I know a little bit about this previous, which I didn't know it had to help benefits to it. And you take those and you just plop it on, you know, a bed of rice that already has the olive oil in it, or a salad if you want to do low carb. And if you do that three to four times a week, it'll raise your levels naturally. You want the supplement.

Okay, so. So question on the sardines though, they're smoked, typically, right? A lot are smoked, not all, but you're right, and they are some come bonus and skinless. Okay. And so you don't get as much benefit from the skinless. Bonus is great to get because they know they eat around the bones, but and you can actually eat the bones of start-eans, they're very smelly, provide a lot calcium. Yep, yep. Okay, and then the olive oil that comes in the

start-ean can, I can only guess is maybe not the best quality. I agree with you. I don't use that as the olive oil. I just try to make it easy for like first level steps, but I would drain it, and then I would add my own healthy olive oil. Yeah, that may be. All those times you have made fun of me

for eating sardines. Now they make sardines in tomato, they do in all sorts of different types of things. I've never tried this, like part of me wants to try, just because what we're talking about. I hate the sardines because I like the protein, but then also the fatty. They're cheap. Sardines are inexpensive and they don't taste bad.

People confuse sardines with anchovies, anchovies which I also like, but that's the strong tasting one. Anchovies are not strong tasting. They taste pretty good. If you put them on some food, on some vegetables, add some olive oil, it's actually really good. Yeah, I would give it a shot if people are willing to do it,

and it's very inexpensive, like you just said, a couple dollars, you get your protein for your lunch. Great source of protein. All right, so we've got Doug and next up is Sal. Oh, you beat me. Bam! Wow, look at this. So, Sal, you're at a 7.1 for your Omega-6 to Omega-3.

So, again, start note pretty well, especially for no Submutation and probably not a lot of fish. Yep. Um, your Rackodonic acid was the highest though to EPA. It's 22.2. Yeah, so that's so quite high. Yeah, I ate a lot of meat. And actually, one thing we didn't talk about is that a Rackodonic acid is much higher in organ meat. So if you've been adding liver to your diet or things like that, quite high in purines, which we won't get into today, but in a racodonic acid.

And so it's at least some of you in the fish oil would help with that for me. Yes. And this would be a good case study because I only ever give people low dose fish oil so two grams, but you might, depending if you have a higher level of meat, you might need three grams. We're not talking about like 50 grams of fish, we're talking about

just one more. And so for you, I would retest in 12 weeks after just doing two grams a day, and then see if that's the right, because it's always about, if you find this out now, you really never need to retest again in your life. If you change, if you keep the same diet, that's the great thing about this type of lap. So you retest once, find out you're at the perfect level, you're good. Like you just move on to like, what's the next thing? this type of lab. So you retest once, find out you're at the perfect level, you're good. You just move on to like, what's the next thing? All right, so that is that. And the last thing I want to share with people

is about game meat. Game meat is typically much lower, oftentimes in a racco-donic acid and saturated fats. Again, I know that we're not having discussion around saturated fat city again, there's a lot of benefits to it, overdoing it, some people don't do as well. But that could be a really nice thing is doing buffalo sometimes doing elk sometimes those things can be great Venison is lower in it unless you eat the dark meat of the venison, which is then higher in a rachidonic acid. Okay. Where's the old ad?

It's a good question. I don't know if the top my head. Yeah, it's not a good meat. No You see too many veal running around Yeah, the thought of games. Me, no. You don't see too many vial run around. It's a good question. How is it fed? Usually they're fattened, right? So they're probably not being grass fed and all that.

Although they would not be typically as grass fed because they're drinking milk. Yeah, no, I let's ask. I was asking because I eat it. I like it. Yeah. All right, so Adam is last, in this case, I guess, first, right? So it is 6.5.

So coming in, I think, right at that normal, healthy, starting level, right? So it is 6.5. So coming in, I think, right at that normal, healthy starting level, close to the 5 to 1. We, again, we wanna get you down to 3 to 1. And even for a record on a gas at EPA, we wanna get you to 3 to 1, too. And so you are at 9.9, so you're right below the 10. So that's good.

So I actually had a question for you then, what are you doing maybe different than the other three guys that might be keeping your record on a acid level a little bit lower? You're almost consistent with fish. I eat a lot of sushi, so sushi is on a pretty regular. It makes sense. Yeah, that's probably the biggest difference. At least once or twice a week of fish.

I'm pretty good about it. I'd say you eat more fish than I know. I eat rarely every fish. Doug eats fish. Yeah, but some weeks I don't. Yeah, I'm pretty consistent. And I, even though I haven't been supplementing with my Omega's, I've been inconsistent with that, but that's kind of my thing is if I don't do fish two or three times a week, I try and at least get the Omega's. That's pretty because I'm not very good with being consistent with supplements,

but yeah, I'd say probably the fish. I should. I go go ahead. What, what, what I'm, what I, the other thing that's how much of your training level could affect some of these, like if I had like a much higher volume of training or lower volume training because the other thing I'd say that's different about these guys, I'm probably training the least. So I don't know if that's impacting it at all. I'm doing sauna and cold plunge stuff more often than these guys right now, but other than that, I'd say we eat pretty similar.

Do you eat the same, the exercise shouldn't really affect this to the same degree. It's typically food consumption based. Do you eat less total food or less total food? Yeah, I would say I'm lower calorie than these guys right now. Because it's because I'm not exercising, I'm really low. I've incorporated fasting more often than I normally would. So I'm staying pretty low calorie.

So maybe that too. Yeah, to bring it all home is that, to reduce inflammation, we talked a lot about nutrition and so that's the biggest part that you can do. But reducing your overall alcohol consumption, smoking in general, highly inflammatory, getting enough sleep that I know hopefully we talk about in the future, like these things are really, really powerful,

but it is important that you do exercise a couple times a week, at least three. Like that's the bare minimum for most people, money when say Friday, try not to ever get more than two days off in a row, because that helps to modulate inflammation. So even when you have these higher levels, maybe of omega-6s or recademic acids, you know, what do they do? They're going to create these

prostaglanins in the body. Okay, well, what does that mean? Well, if you exercise, you can modulate that faster. So you can clear the inflammation to a greater degree. So I think that's why like exercise is wildly overlooked. Besides just obviously for aesthetic-based purposes, it does so much for health and longevity. And then the last thing is the entry in inflammatory diet. So I mean, just kind of going back to that. I've used vegan based fish oils for people that are in a vegan based diet. You need to use quite a bit.

They use a lot of solvents to create them out of algae. And so we've looked at even formulated our own, we can't do it in a natural way, so we just not doing it. So fish oil is gonna be the biggest game changer. Again, 2.5 to 1 EPA to DHA formula. And then the other part is incorporating if you can fish three to four times a week. But then the other part to that, I just, I feel like it's important note, is that you need to make sure that you are not getting a lot of the higher mercury fish

or farm raised fish. fish. Farm raised fish. So if you just eat regular salmon, it doesn't count. There's actually higher levels of omega sixes in salmon than omega three. It's like beef. Exactly, and it's why, well, what's farm raised fish fed? It's fed in flammatory-based foods, corn, and soy, and, believe it or not,

there's like skittles and stuff like that, which is wild. Yeah, have you ever seen the studies showing that they feed cows, skittles? What? Yeah. Well, I don't know. We can go deep into that. I mean, I was like, I guess I'm just trying to find it absolutely ridiculous. The only reason anybody ever found out is they were doing this massive Skittle delivery

to a farm and we're talking about an entire like dump truck of skittles ended up on the road. And so like, well, these aren't in bags. What's this going on here? When the skittles are expiring or expired, they put it into animal-based feed. And the reason they do that is it spikes those blood sugar levels. It makes them even hungrier. They eat even more.

But can you imagine all the dyes and the paints and everything going into those animals Then people are eating like they won't do that as a grass fed you know, I've never heard that before Yeah, so like I mean they'll feed other animal. They'll feed chicken feed to chickens. It's like it's really Yeah, it's not ideal. Wow anything goes with grain fed farms. Is it safe to say that exercise? Helps helps the body have a healthy inflammatory response? It kind of trains the inflammatory system to be more balanced, right? And then you, so that works. And then you mentioned my, I know my racodonic acid is high.

I exercise quite a bit. I'm like five, six days a week in hour, quite intense. Does that reduce the potential negatives of the arachidonic acid being so high? Well, if we're looking at the arterial damage that may take place, cardio vascular work would actually help with the flexibility. So that's why for body transformation,

I don't really believe that cardiovascular work is ever really needed, although walking or low intensity cardio is great for fat loss and just moving the body. is ever really needed, although walking or low intensity cardio is great for fat loss, and just moving the body. But if you do cardio even just for 15 to 20 minutes, a few days a week, it helps with cardiovascular flexibility, which is what you want. So you want those arteries to not be a stiff, and you actually can pull more calcium into your bloodstream, doing anaerobic base work. So like the more I've been in this industry, the more I'm like, ah, you know, the young 22 year old me, you know, always talk down on cardio, aerobic base cardio,

but now I see the benefit in terms of longevity, you know, and so I think that that matters and I think that we need to like, just look at that in overall picture. Again, not saying it does phenomenal things for body transmission, but it does if you want to live to, you know, 90, 100 year old for all of a show. Well, Dr. Corolla, this is a great man. So live to, you know, 90, 100 years old for sure.

Well, Dr. Corolla, this is a great man. So I wanted to share this to you, and I know we talked about this before the show, but we're gonna do a limited amount of the labs, and it's at stevencobraw.com, forward slash inflammation for your community. They can actually get one of these labs, just pay for shipping,

and it's for first time lab customers only, so I wanted to share that. So first come for serve. First come for serve. Obviously we have a limit to what we can do but I believe that labs like this more people need to be talking about them. So to get your numbers, like now that you know your numbers you can't unlearn them and now you can actually just do simple things to be able to do it. Excellent. Perfect. Yeah. Thanks for that offer. I appreciate you. Thank you. Thank you. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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