Mind Pump: Raw Fitness Truth - 2415: The Dangers of Inflammation & What to Do About It With Dr. Stephen Cabral

Episode Date: September 2, 2024

What is inflammation, what is its role in the body, and what happens when it’s off? (2:37) The rain barrel effect. (6:19) A DRASTIC change in Americans’ diet causes inflammation. (8:42) Why what you put into your body is so crucial. (11:06) Defining oxidative stress and how too much hurts us. (17:07) Inflammation’s effect on your mental state. (20:50) Focusing on the symptom rather than the underlying root cause. (22:45) What are senescent cells, and why should you care about them? (26:33) The most dangerous or detrimental things the ‘fitness & health’ space tells people. (32:55) The importance of inflammation testing. (35:09) Revealing the guy’s Inflammation Score test results. (36:22) Justin. (38:30) Sal. (39:24) Adam. (40:35) Doug. (41:52) Recommendations based on their results. (43:47) The value of lab testing and omega-3 supplementation. (46:31) You are what your food eats. (55:05) Related Links/Products Mentioned For Mind Pump listeners only Equi.life offers 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 Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** The Breakdown Recovery Trap, Why You Aren’t Progressing U.S. consumption of edible oils by type 2023 | Statista The Rain Barrel Effect: How a 6,000 Year Old Answer Holds the Secret to Finally Getting Well, Losing Weight & Feeling Alive Again! – Book by Stephen Cabral Podcasts Archive - Stephen Cabral Inflammation and Brain Health | Harvard Medicine Magazine How Taking NSAIDs Might Make Pain Worse - Mind Pump Media How to kill the 'zombie' cells that make you age - Nature Dr. Cabral Detox- An Equilibrium Nutrition Detox To Wellness The Protocol - Stephen Cabral Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest Dr. Stephen Cabral (@stephencabral) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump, mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. We brought back one of your favorite guests, Dr. Steven Cabral. He's one of the world's best functional medicine practitioners and in today's episode we talk all about inflammation, how to regulate it so you have appropriate levels of inflammation in your body. Too much of it can cause big problems and unfortunately it's more

common that people just have too much inflammation. By the way that could kill your attempts at burning body fat and building muscle. In today's episode we talk all about it. In fact, we all did inflammation tests and in today's episode he breaks them down so you can find out who had the best score, me, Justin, Adam, or Doug. By the way, if you go to stevencabral.com forward slash inflammation,

Steven is spelled S-T-E-P-H-E-N and then Cabral, C-A-B-R-A-L. So stevencabral.com forward slash information. You can get a free at home inflammation score test. All you have to do is pay for shipping. It's pretty awesome. So we know you love this episode. This episode is brought to you by a sponsor, Haya Health.

They make multivitamins for children that are not candy and that have the appropriate levels of nutrients. This is the multivitamin for kids that we support. Go check them out. Go to HiyaHealth.com. That's H-I-Y-A health.com forward slash mind pump. That link will give you 50% off your first order. By the way our new program Maps GLP-1. These are the final hours for the launch. This is a workout program. This is a program that gives you nutrition advice, supplement advice. If you're using a GLP-1 like Ozempic, Wigovie, Monjaro or the generic name is samaglutide, trisapetide, it's a program for you. It's mapsglp1.com.

It's $70 off because we're launching it right now. Use the code GLP-70. Plus we're going to give you two free e-books. The Ultimate Medication Guide for Patients and Healthcare Professionals. Talks about all the new peptides for longevity. And you'll also get the Intuitive Nutrition Guide, both of those, for free. All right, here comes the show.

Welcome back, Dr. Cabral. Great to be here. Your episodes are also always very popular. Almost didn't recognize him in the Navy blue shirt. Yeah. He's throwing us off today. It's a brand new world. You're not wearing your uniform, man.

You're not wearing your uniform. Today we're going to talk about inflammation, but you also look like you put on a little muscle from the last, is it just the shirt or did you gain a little? I always maintain just this kind of same body weight right around 167. I'm only 5'8", so I don't have a whole lot of height

to work with. So no, this is just the, I call it the body weight for life. I'm just gonna maintain this, I hope, through my 90s and up to 100. All right, so we're gonna talk about inflammation today. And towards the end, we'll talk about our tests that we did with you to kind of see if we had any improvements in our inflammatory markers. But let's start out by talking about why this

is important to look at. What is inflammation? What is its role in the body and what happens when it's off? Why is it so important to try to regulate or fix it for lack of a better term if it is off? Yeah, one of the reasons I'm excited to be back here, excited to go over your new test results,

which we got from about a year or two years ago, maybe a year and a half. The big thing is we spoke about what are omega-3 foods, what are omega-6 foods, but I don't know that we dove enough into what is this thing called inflammation. How does it actually be created in the body and what can we do about it? One of the things that's important here talking about this is that inflammation only begins to build as we get older. We still want to be able to live the same life. We still want to be able to weight train. We still want to be able to maintain the same sleep, eat the same foods, or hopefully as good a diet as we can, but it becomes harder to keep in check.

So what I want to share today is a couple things. There's this omega-6, omega-3 pathway, which is just greatly overlooked. I have a few studies I'd love to share with you here today that helps with everything from diabetes to cardiovascular issues to blood pressure to cancer and Alzheimer's. Now, those are the top five leading causes of death, so we should absolutely pay attention to those. But then there are other studies on depression, anxiety, sleep, and skin that are all improved through your omega-6, omega-3 balance. So we'll talk about that in what's called eicosanoids.

So eicosanoids are these inflammatory lipids. that are all improved through your omega-6, omega-3 balance. So we'll talk about that in what's called eicosanoids. So eicosanoids are these inflammatory lipids, so essentially fats. But then there's another part of inflammation called cytokines. We heard about a lot of this during the pandemic, people talk about cytokines. That's an inflammatory protein. And so there's two different molecules that we look at in the body that can signal for inflammation. Both of them though, can be greatly quieted through improving your omega-6 to omega-3 profile. And by that I mean reducing omega-6s, increasing your omega-3s. Okay.

Now inflammation exists for a reason, right? It's a, it's a signaler in the body. Like why do we even have it in the first place? And why do we always hear about just bringing it down? Cause if it is essential, you need to have some, right? A hundred percent. Even when we look at the best diets, they're about three to one from omega-6s to omega-3s. One great example, and we just touched on it last time, was arachidonic acid. I think you said way back in the day, Sal, that you used to take arachidonic acid.

They still sell it as a supplement. After our interview, in fact, I looked it up. Really? And there are some studies, but they're not great ones, that say supplementing with this will boost the muscle building signal or whatever. And I told you on the podcast, I had experimented with it and felt terrible. I just did not feel good. Obviously, it shot my inflammation through the roof. So yeah. Well, that's what we want to talk about today. So basically there's linoleic acid that converts down to arachidonic acid. Now, arachidonic acid though, interesting enough, is super pro-inflammatory.

So not ideal for cardiovascular issues, joint based pain, many other factors. But what happens is when we weight train and we break down muscle tissue, our cell membranes actually have released arachidonic acid naturally into the body. Now that's supposed to happen. So then what happens is it does create these inflammatory eicosanoids, these prostaglandins,

which then tell something called satellite cells to begin to repair this muscle tissue. And another fascinating thing is that these satellite cells they're called actually begin to bind with the muscle cell membranes to create hypertrophy. So it's one more reason why arachidonic acid released naturally through our muscles, healthy, taken in exogenously from the outside, not as healthy. So, okay, this leads me to a question.

Sal's been saying this for years about getting stuck in a recovery trap where people are over training so much that the body never adapts, grows and builds muscle. And they're just stuck in this recovery track. Is that what it is? Is it that, uh, would you say the, the AA? I'm going to mess that up. Is that because it's like too much of that is being released in the body and there's a sweet spot of, you know, breaking down and you want some of that to send

them signal to actually build and adapt. But then is that what it is? Is that what you would attribute to how you communicate the recovery trap? It's probably more complex. There's a lot of, you know, just overwhelming stress in general. I don't know if it has to do with the arachidonic acid, but I know excessive arachidonic acid, from my understanding, is not a good thing.

And what you're saying is taking it exorbitantly would be the bad thing. Producing it yourself, not a problem. Well, that's obvious that taking it would be not a good thing, but I'm saying even, is there too much that the body would release because you're pushing it so hard that, I don't know.

Just overcomes your body's ability. If you think about it, so all hermetic stressors are good until they're not. Right. Right until it's too much. So it's been shown that, believe it or not, getting a cold, becoming sick, hermetic stress on the body improves your overall immune system

once you recover. So a good hard workout, what is that? Well, it's different for each one of us, most likely. Right. Definitely different for clients that are untrained.

And then there's people in their seventies or eighties who haven't trained for maybe 40 years, if ever. And so if we were to do a five by five with them, or we were to do three sets of 15 for all these like exercises, whatever you want it to be, their tissue breakdown is going to be so great. The inflammatory cytokines and prostaglandin is

going to be so high. Right. They're going to be suffering for a week. Right. And so it's also the state of the individual. What's their sleep look like? What's the nutrition look like? Because you can get away with a lot more if

everything else is good. I call it, I mean, that's the rain barrel effect, right? If your rain barrel is low, you do a hard workout, you can recover in a day, two days, whatever it might be, an appropriate amount. But for people that are already worn out, that rain barrel is overflowing, for them, a really

hard workout, they have flu-like symptoms. They feel absolutely tired. Right. So, okay, so let's get back to these, these inflammatory cytokines and prostagladins. Let's talk a little bit more about that process. So you exercise, your body sends out an inflammatory signal, it tells satellite cells, hey, get to work repairing these muscle fibers, and then in some cases attach them to cause hypertrophy.

When does this go wrong? Or let's talk a little bit more about this process, I guess. Yeah. And the other benefit too with the arachidonic acid is that increases protein synthesis because again, your body never messes up. It always knows what it's doing. So when you do a weight training workout and there's some micro tears, micro damage to the muscle fibers, what it does is say, well, how do we repair this? So it gives all the signals in order to be able to repair. The issue is that the American diet has changed dramatically over the last 100 years, but more specifically since the 50s and 60s. A couple of the stats, which are absolutely appalling is that we ate zero pounds of soybean oil in the early 1900s.

The average American now eats 24 pounds of soybean oil a year, making up 7% of their diet. It's outrageous. That is completely outrageous. Now, why is that outrageous? What is wrong with the soybean oil? The soybean oil is one of the most inflammatory omega-6s. Omega-6s, we'll call it just LA, which is linoleic acid, that ultimately converts down to arachidonic acid. Got it. Yes, there's some positive benefits to arachidonic acid. Got it. And so yes, there's some positive benefits to arachidonic acid, but when you're eating things that are boxed and bagged and fast food, it's going to be high in corn oil, potentially

sunflower oil. Sunflower oil is not even as bad as the corn oil, the soybean oil, and these oxidized polyunsaturated fats. No, don't get me wrong, people are always demonizing polyunsaturated fatty acids. There's a beneficial side of them as well, but when they're oxidized and they're oxidized omega-6s, this leads to an inflammatory, think of it like a waterfall and it just rained or they opened

a dam. Well, the more you take in, the more what's called eicosanoids are produced. So those are the prostaglandins, thromboxanes, leukotrienes. I won't kind of get too deep into that, but that is what causes the inflammation in your body. It dramatically changes your quality of life.

Regardless if you have a diagnosed disease like an autoimmune issue or gut permeability issues or high blood pressure, high cholesterol, et cetera, every day you feel more tired, more stiff, more worn out, exhausted, and poor recovery from workouts. Is it safe to say then, would this be a fair way to kind of exemplify this is if you were to have a graph, there's a sweet spot with inflammation where

you're getting appropriate signaling, body's repairing, everything's good, there's a balance. If it goes too far to one area, too far to one end, too much inflammation, it's not a good thing. And so what causes it to be balanced besides your lifestyle and activity and sleep is the fatty acids that you eat. Because these are the building blocks of many of these inflammatory markers. So the exogenous, what you're taking in actually is convoluting the whole process. It's almost like it's outcompeting

what your body naturally would be able to recover from. Prior to the 1950s and 60s, what would our typical diet in terms of ratio fatty acids look like versus after? Like, how would it skew? How big of a difference? Yeah, let's say that you ate your typical farmer type diet or you're working outside and you're getting your grass fed meats or pasture chickens, pasture eggs, you're getting your veggies. It's about a three to one ratio. So we can be all the way up to five to one from omega-6s. So there's actually more omega-6s to omega-3s. We can talk about that because it actually it's about the cell membranes and the receptors on them that matter the most. But then after that,

it started to get more skewed. So right now, the average American is about an 18 to 1 from omega 6s to omega 3s. And you said upper limit would be like 5 to 1 of idea. 5 to 1 max. Wow. And we're 18. So easily 3 to 3, more than 3 times as much. And so what's happening with that is we're producing too many of these inflammatory pathways and not enough of the anti-inflammatory ones. Simply through food. That's why really, you can try to manipulate what I call the de-stress protocol,

the diet exercise, stress reduction, toxin removal, all those things. But you can never diet, what you put into your body is so crucial. So clean water, clean air, clean food. That's why people always ask, well, what do I do first? clean water, clean air, clean food. That's why people always ask like, well, what do I do first? Clean water, clean air, clean food.

So it's like air filter, water filter, and then good food. Then after that, we can start to work on some of these more unique things, but if you're constantly putting in that many omega sixes, it's just, you're going to be always be fighting an uphill battle with inflammation. And so our job

then is to look at diet first. And I think I asked you the last time we talked about this, if I remember or recall, you, the sixes or the nines will out-compete the threes and sixes, right? Is that right? If you were in the cell can only take so much. So even if you're, even if you're taking like, let's say supplementing with omega-3s, hoping that's going to help, if you are way out of bounds on your 6s and 9s, doesn't it out-compete the 3s for your cells, you can't even get the real full benefits of that? Is that right? Well, there is a direct competition. So your body makes enzymes to make all these processes happen. Enzymes are essentially proteins. So in this case, with breaking down your omega-6s and omega-3s, it's elongase and desaturase. And what these do is they start to go from on the negative side or the omega-6s, again,

we need some, but it goes from linoleic acid then down to arachidonic acid. And there are steps between that as well, DGL, et cetera. But then on the anti-inflammatory side, which are the omega-3s, we go from alpha-linoleic acid, so ALA, to eicosapensinoic acid, EPA, and then decosahexanoic acid, which is DHA. And so as we move down, there's a competition and the competition is mainly happening at EPA and arachidonic acid.

Okay. That's why EPA becomes so crucial because it can begin to blunt the effects of arachidonic acid because both of those are the starting point for anti-inflammatory eicosanoids or inflammatory eicosanoids. And so some help the immune system and some inflame the cells themselves. Now, both of these though begin to make up our cells and actually cell receptors for everything from glucose to hormones, inflammation,

letting waste out of the cell as well as taking in nutrients. All right. So this might be a little sideways of this, but we typically will see a person's inflammatory markers, regardless of diet, lower as their caloric intake goes down. So that also plays a role, right? Like you could eat, and I hate these, because I don't think, I think that they oversimplify things and they don't really paint a clear picture, but you'll see people who will poke fun at the wellness space and they'll say things like, it doesn't matter, here I'm gonna eat a diet

that's all McDonald's, but it's low calorie, and look at all my inflammatory markers went down. So there is an effect of that as well, where you could just eat less, not that you wanna do that, because you're still gonna just eat less. Not that you want to do that, because you're still going to feel that crap and have weird cravings, but that seems to also have an effect

on inflammation as well. Absolutely, and I think you're going to see it on maybe some of your labs here today, is that for most people, it does not help to add more omega-3s, like to a really high level. They've shown this in the studies, that if you start going above four grams a day of omega threes, not really great benefit,

definitely not above five grams. And so even if you're taking in a lot of omega sixes, adding more omega threes above that four or five grams, not beneficial, it can actually be harmful. Okay. Cause now you're adding more, uh, of fats, essentially lipids that can become oxidized in

the body, creating more inflammation. And the other part that we don't talk about is that, and this is something I'm talking about more on my podcast, is something called endotoxemia or lipopolysaccharides. And this means that as we get more inflammation, as we're more stressed, the gut becomes more permeable. And we start to release more of these lipopolysaccharides,

which basically is like sugar coated fat, is the best way to like say it, but it's bacteria that moves through the gut wall. Now this creates inflammation in the body, setting off a host of issues, such as all the inflammatory conditions we know of, and specifically autoimmune issues. So if you're taking in less in general,

there's less to be oxidized and less inflammation to create. Let's talk about, when you say oxidized or oxidative stress, what is that? Just like the inflammation created from a workout, our bodies naturally create oxidation in the body whenever we eat or through natural cell membrane or cell processes. If we're creating, if we're breaking down fats to fatty acids, carbs to sugars and proteins to amino acids or we're repairing muscle tissue, any process in the body creates oxidation. So the more we eat or even the more we breathe, the more oxidation we

create. So that's why you're saying, well, if you do that, then an exercise creates oxidative stress and running creates oxidative stress. Aren't those a bad thing? They're not. Because what happens is, as long as the hermetic stressor is not too great, your body actually adapts to the oxidative stress, producing more of its own antioxidants in addition to our antioxidants in our food, like our brightly colored fruits and veggies,

but also our mitochondria begin to adapt as well. Because our mitochondria can become too oxidized from something called reactive oxygen species. Probably heard of that before. Ross, right? Yeah. And so Ross are created also from too many

omega-6s. So now we have these reactive oxygen species. Our body uses our own antioxidant storehouse to try to squelch those in addition to everything else that's being added. So what happens when someone fasts? Well, no more oxidation from food because you turned off that process. And so what happens is like fasting or letting things calm down ends up being the panacea for like everything. Now, again, if you fast for too long, what happens? Create higher amounts of reactive oxygen species. And then there's an imbalance there. That's right. So one more thing I want to say is people feel so good going from a vegan-based,

plant-based diet that also has omega-6s in it, but mostly polyunsaturated omega-6s, to something like a, let's just say like a carnivore, which would be like the direct opposite. And it feels so much better because what happens is their re-change, maybe we'll talk about this next, they're changing their cell membrane receptors. I mean, they're getting all other nutrients, things like that.

But then people start to feel terrible after a certain amount of time on a carnivore based diet and then all of a sudden they're like, well, I'm just going to swing back then the other way and they start to feel good. Why? Because now they're changing their cell membrane structure again without creating balance, but over time, these cells are changing over 120

days or so, what's going to happen? Well, they end up swinging the pendulum too far in one direction. So ultimately, just like I said, my own body weight is like, this kind of works for me. My lab tests look good. I feel good. I have energy.

We eventually find our sweet spot with our body and our diet and our exercise that ultimately works for us. How does too much oxidative stress hurt us? What does it do to the body? Oxidative stress, it creates free radicals and those free radicals then are missing that oxygen-based molecule. And so what happens is we bring, or they have an extra oxygen-based molecule. We're bringing antioxidants to squelch those. But what happens really is they cause tissue

destruction a lot of the time. So it can happen in your arteries or the endothelial based tissue. And so now you get inflammation. We touched on this a little bit last time. We did. So all of a sudden now, what do you create? More cholesterol.

Did your body mess up? Nope. You had inflammation in your arteries. Your body's creating cholesterol to help patch up the damage there. What's brought along with it, calcium, calcium begins to harden the arteries, not ideal. Can you reverse that?

Absolutely. You know, every single day you can do that. What happens if that inflammation goes to your thyroid? Thyroid breakdown, whatever goes to your joints, joint breakdown. You get potentially Hashimoto's, if there's an autoimmune issue for your thyroid, rheumatoid arthritis, if it's an issue with your joints,

psoriasis if it's an issue with your skin. Everything has an underlying root cause. You mentioned that inflammation even has an influence on mental state. Talk about that for a sec. I did read some studies where, this was relatively, maybe the last five years, where you're hearing some speculation or hypothesis

that inflammation may be the root cause of physiological depression, right? Those depressed symptoms that people see you're hearing some speculation or hypothesis that inflammation may be the root cause of physiological depression, right? Those depressed symptoms that people see, they're like, oh, it must be due to inflammation. That's what we think. So talk about that for a little bit. Well, inflammation cause multiple reasons why someone might have anxiety, higher stress, poor sleep, and depression. And keep in mind, if someone's not getting valid sleep or proper sleep, you're going to have a higher chance of depression anyways. So when we look at that, it's hormone imbalances. So it's mainly for women that there's estrogen dominance. So estrogen becomes much more dominant than progesterone typically during the second half of the menstrual

cycle during the luteal base phase, for manic and lower testosterone levels. If you have low testosterone as a male, you're going to have lower drive, lower libido, lower ambition, lower mood. That's just the way that is. And you'll ask any guy who says, I was able to boost my testosterone. Do you feel better?

Yes, like 100% of the time. And so now, can that be taken too far? Yes, of course, right? Superphysiological levels, probably not the best thing to do for a decade or more. Then inflammation as well affects the nervous system. It affects the gut. When it affects the gut, it affects what's called the enteric nervous system. Part of that is the vagus nerve.

The vagal nerve connects up to the brain. Highway to the brain. We've got the gut to brain access. If something's wrong with the gut, the brain is getting signals that something's wrong with the body. And so there's so many reasons as to why inflammation can affect the brain, not just locally, but the rest of the body.

And what they found is by giving about 22, up to 2,200 milligrams, which is 2.2 grams of omega-3s dramatically helped depression and anxiety. Now, why can't somebody then, if somebody's listening, like, well, all these bad things about inflammation, why don't we see all this incredibly positive data on anti-inflammatory drugs like ibuprofen or naproxen, right? If inflammation's so bad, why does the data show

that the chronic use of those doesn't lead to improvements in long-term health. Those bring down inflammation. Yeah, you're absolutely right. And I never think about things like that because we don't use those in our practice. So it's a great question. So the reason is that you never worked on the underlying root cause. So when you talk about that rain barrel and it's overflowing, well you're just pouring more water in. You're just adding more to it, but you're never emptying. And so you can get temporary relief of some of those inflammatory pathways, which if you're just pouring more water in. You're just adding more to it, but you're never emptying. And so you can get temporary relief of some of

those inflammatory pathways, which if you're talking about Advil and ibuprofen, it's a Cox enzyme pathway. And so how do you help that naturally? Well, you could say, I'm going to use stinging nettles and quercetin and Butterbur and there's a lot of great things that you could use or curcumin, but that is still not the answer.

Because your body wasn't lacking quercetin or perilla or lot of great things that you could use, or curcumin, but that is still not the answer. Because your body wasn't lacking quercetin, or pyrrhyll, or any of these things. What it was really dealing with was the poor sleep, the poor food, the potentially heavy metals, all the other things that were creating inflammation in the first place. Yeah, you know what it reminds me of? Because I know when those, with NSAIDs,

I mean they reduce or limit the production of prostagladins, which are used for many, many reasons in the body, not just for- Positive and negative, yes. Yes, positive and negative. So what it makes me think of is that when your body's in this inflamed state,

it's doing the next best thing. So we talked about the, like the arteries, for example, inflamed arteries, the body patches the walls with cholesterol, but eventually that can develop into plaques and that can cause heart attack. So we're like, we'll get rid of the cholesterol. Well, no, because that was actually better than the alternative, which is your arteries burst.

So, you know, my theory would be more along the lines of the anti-inflammatories. They're yeah, reduces inflammation, but your body was producing more inflammation as a next best option, which isn't great, but your body was producing more inflammation as a next best option, which isn't great, but it's better than the alternative which to allow these underlying things to continue to fester without that inflammation. So in some ways your body's trying to help you, but you're still-

Always. Yes. Yeah, that's the thing, is like the inflammation, let's just go back to the muscle tissue breakdown. So your body released its own arachidonic acid, it's gonna improve protein synthesis, it's gonna bring satellite cells, it going to help repair all of those things. We want that.

Great. So now you take, let's just say you take Advil or ibuprofen. So now you're shutting down some of that inflammatory process or you got an injury and you're taking the anti-inflammatories. I get it, you feel better temporarily, but the inflammation was there to do cellular cleanup as well. Like it was removing debris that shouldn't be there as well. So what you're really doing is you're pushing

these things off to a later date, instead of dealing with them right now. Now, can you create too much inflammation in the body? Yes, and so inflammation is always there for a reason, but you can be in a hyper inflamed state that is not good. And so while you're working on the underlying root cause, sometimes it is important to use the ginger, curcumin, those types of things, there's nothing wrong with that.

Yeah, especially if there's really bad acute inflammation, you're in the hospital and they gotta hit you with something to prevent you from dying. That's a different story, yeah, I totally agree. Completely different story, but it's interesting because we focus so much on the symptom without trying to focus on, oh, well it's causing the symptom in the first place.

Even though the symptoms uncomfortable, you don't address the root, you don't necessarily fix the problem, you just don't feel it in the short term. So people think they're better though, right? Like that's the thing is like, if you take the statin, it lowers your cholesterol, you take the beta blocker, it lowers your blood pressure, you take this, you take that, you

think that you figured it out, but you haven't. You simply mask that thing from happening, which the body will always find then just a different outlet in order to express that inflammation. Yeah. How- I've always heard that runners, you could visibly see this oxidative stress.

And is this something you see through the skin as well? Like you're talking about oxidative stress. Or is that mainly just because of the repetitive, consistent stress and like a lower calorie intake? That's a great question. So it can be both. So if you're an endurance-based runner,

you're often running on fumes for a lot of the time, or you may be burning more calories than you're taking in, or just simply the act of you running 20, 30, 50 miles for a lot of the ultras that are becoming popular creates more oxidation in the body. Now the issue with this is that it can, it always works from the inside out. So eventually it leads to more thinning of the skin, thinning of the hair, more wrinkles, fine

lines, all of those things. And the thing is the body has to prioritize what it repairs first and is most important. So we'll always prioritize the things that need to be done, which are the body parts, the body has to prioritize what it repairs first and is most important. So we'll always prioritize the things that need to be done which are repairing vital things such as the arteries, et cetera. And so if you don't have enough vitamin C, collagen production, there's too many senescent cells under the skin, the skin begins to oxidize faster.

What are those senescent cells? I see supplements that are purported to reduce that and they call them zombie cells. Yes. Get rid of zombie cells by taking this pill. Oh God, here we go. I know. And it's such early days, we have to be careful

with that because senescent cells have some benefit to them. So basically what are senescent cells, also called zombie cells? They're normal cells that never got the signal to die. So that's apoptosis. So every cell, the body is, you know, it's a wonderful, amazing thing is like each cell

sacrifices itself at the end of its timeline. You know, for red blood cells, about 120 days. You're not supposed to live past that. For like gut cells, three to four days, like that's just what happens. Well, these zombie cells don't get the signal. So they just hang around. They, these zombie cells don't get the signal. So they just hang around, they no longer provide the same function. And when there's enough of them, they create

a lot of inflammation. And that inflammation then ends up looking like the aging skin, hair, whatever it might be, joints as well. So there are now plenty of supplements, I won't go through all of them right now, but like Fisitin and others like that help to decrease the senescent cells. Now, that's a good thing until it's not, because how do you know how many you have? Because when you start to reduce them too little, there seems to be a

detrimental effect. So they have some positive messaging-based effect in the body that you shouldn't drop below. So what seems to be the best thing right now with early research is that you shouldn't drop below. So what seems to be the best thing right now with early research is that you use them for let's say a two to three day period once a month or maybe every other week during a fast and they go in and they clean everything up from a cellular standpoint and then you don't use them every single day. So you just said something I wasn't aware of, gut cells only live three days? Well certain cells like the enterocytes and others. Replenish quickly. Yeah, they get turned over really fast. Which makes a lot of sense why when you do like a 72 hour

fast, why you feel like so different afterwards in it. You're like, you're turning over so many of your guts. I didn't realize that they only last three days. Well, your gut cells are exposed to acid and bile and all kinds, they have to die and replace quickly. Yeah, but wouldn't that explain why too? Like when you do a fast like that, it's almost like you're getting almost a full reset then

of not taking in anything that is bad for your gut then. And then you get all these fresh new cells. And really from that point on, if you try your best to, I mean, I imagine that's probably why you also probably start a lot of people on a protocol where you fast them first. We do the seven day detox with almost every human alive if they can do it.

And so that is almost 72 hours, but it doesn't feel like it. So you're doing four shakes a day and the shakes is like 40, 50 calories. So there's almost nothing in it. There's enough that you don't become too catabolic and will provide you with all what's called a phase one, phase two detox factors.

So a lot of people go bananas when they hear the word detox, usually for good reason. It's usually referred to as like a phase one, phase two detox factors. So a lot of people go bananas when they hear the word detox, usually for good reason. It's usually referred to as like a bowel cleanse, certain teas, green juices, but physiologically in the body, your liver needs specific antioxidants and minerals like selenium, et cetera, during phase one, B vitamins like methylfolate, methylcobalamin.

And then in phase two, it needs taurine and n-acetylcysteine and glutathione, all your sulfur-based amino acids. Because if you don't and you're fasting and your body's not getting enough of those sulfur-based amino acids, your body goes from taking these fat-soluble toxins, making them into what's called an intermediary metabolite, which is a massive

reactive oxygen species, like a massive free radical that is dramatically detrimental for the body. But if you have the phase two, then it creates a water soluble toxin that you can sweat out. You can pee out, you can poop out, you can do anything, you can get out of the body very easily. So that's the goal of that.

But what happens is the magic is your body knows how to heal and by not putting anything else new in, you reduce oxidative stress. You don't need the 30% of the body's energy that goes towards digestion on a daily basis. You're not producing any of those lipopolysaccharides that now can move through the gut wall, that used to move through the gut wall

and create inflammation. Yeah, you know, conversations like this, what I really hope our audience, besides the specifics that we're talking about, understand is that there's a balance in the body, and you can't look at one thing and say good or bad. I remember in the muscle building space,

they identified mTOR as this wonderful muscle building signaler. And then you had the longevity people, like mTOR is what causes cancer. We got a lower mTOR, and it depends on the context that we're talking. And so everything you're talking about, a lot of it depends on context.

You need some of it, but not too much. And your body's ability to tolerate it and work with it, which is why balance is so important with lifestyle and health and why testing is so important because you could test somebody and they may, although extremely unlikely, they may need to supplement with omega-6s, right? That's a potential, although I'm sure you've never run into that, but my point is,

balance is very important when you're looking at somebody. Well, this is why I love talking to Cabral, is because I feel like you do a really good job of articulating both sides, because unfortunately, in our space, I feel like there's like a divide. You're either the wellness person who is, you know, almost fear-mongering around inflammation, and then you're the other side who's

like, oh go ahead, IIFYM, eat whatever you want as long as your calories are set in place. None of that shit matters and it's more complex than that. When you, from a high level, because you guys end up taking on a lot of people who have just exhausted all their resources, they've tried all these things and it's just like, okay, I submit, what do I need to do? What do you think is some of the most dangerous or detrimental things that our space is telling people? Because I'm sure they come to you and they're like, well, my trainer or my doctor or my person told me not to worry about this or I should do this. What are some of the most common detrimental things that the wellness or the health and fitness space is communicating to these people that are sending them to you. If it fits your macros is the most dangerous, like without a doubt, but it works.

Like that's the thing. So like you get someone to say, well, I just focus on my macros and everything's good. And it's not that that's not true. There's body transformation that I can give you a program for that's going to work unbelievable. And then there's also way on this side is longevity, just so you just talked about mTOR. So the problem is, okay, yeah, let's worry about mTOR, let's only increase AMPK, right? And let's increase autophagy.

Well, the problem is then you waste away and you're no longer functional. Like by 60 years old, you can't pick up your grandkids. Now you die from being weak. Yeah. Like, and it's just not that enjoyable life either. So there has to be a balance, but if it fits your macros, you literally can't eat ice cream.

You can eat whatever you want. And now we're back to the omega sixes. And that just goes back to education, because if you knew what was happening in your body beyond 30 years old, like 40 years, because I was an 18 year old personal trainer, so I totally get it. I could eat whatever I wanted, didn't matter at all. I wasn't gaining any body fat.

So it's like- Until it did matter. Until it did. Right? That's the thing. It's like, oh, OK, I turned 37, or I turned 40, whatever it might be. And then these things matter because you're also

now focused on, oh, I've got kids now. I don't want to have a heart attack. I don't, like we talked about last time, 55 years old, you know, men start to have heart attacks and that's scary. And we talked about this, what's the first sign of a heart attack? Oftentimes it's sudden death, which is terrible, right? Like that's the first sign. It's not, Oh, I got pain going down my arm. No, it's like dead within minutes. And so if we're not looking at lab testing and we're not doing these things, it can eventually catch up with

us. How important is this inflammation test? You guys do a lot of testing. Yes. When you rank them all out, like how important is this one and how important is it that somebody retests themselves or something like this? This is by far and away the one of the easiest ones to run. It's a simple figure prick that you'd be testing like your own blood sugar for. Not anybody ages three years old up and up can do it. And you only really need to run it twice. So you run it the first time and then you hop on a diet and or supplement that you say, I can maintain

this for life. And then you rerun it to make sure you're at a three to one ratio. And if you maintain that diet, you're good. Now, every time you change a diet, you can then just rerun it again. But you're at a 3 to 1 ratio. And if you maintain that diet, you're good. Now, every time you change a diet, you can then just rerun it again. But you wait about eight weeks or so.

And so I was actually just testing out new things in my diet. And so I still rerun mine like once or twice a year because I want to look at those numbers. I play with it a little bit. I see what my diet is doing along with supplementation. So for me, pretty simple. I take two grams of Omega-3, a higher EPA than DHA, the daily Omega-3 support.

Other people have their own favorite brand. I always say, great, the brand might be spectacular, just test, right? Like a lot of people don't want to test, like oh, I don't need a test, just test, just run it. You want the truth and a lot of people actually don't necessarily want that. Speaking of the truth, you redid our tests.

So we did a test with you, the first one was a year ago. It was a little over a year ago. And the second one was relatively recent. Now before you tell us, I want to share at least from my, I was better about taking omegas on this run than I probably ever have. Supplements and being consistent, I'm horrible. This is one of the best runs

of being consistent with my omegas. I was very consistent as well, second time around, but I ran out and then for like a week or two before I took the test. I hope that didn't make that big of a difference. It does, believe it or not. It's in your blood, but we'll go over that for sure. We all took them though. We were all pretty regular about it.

Good. That's what I always like to chat about with people because it is all about your body's absorption of the Omega-3s, your diet because no matter what, actually, so your omega-3 supplementation can balance out your diet. There's no doubt about that. But you just also have to know, last time, I think, Sal, you're eating about a dozen eggs a day. I don't know if you're still doing that or not. And so we'll talk about that with arachidonic acid because egg yolks have a really high level of arachidonic acid, it's also one of the reasons why they're very

anabolic, these are anabolic food, eggs, but what happens inside of your body inflammation-wise. So yeah, happy to go over that here today. Yeah, I switched to nachos, no more nachos. Not as many eggs. Cheeseburgers, yeah, yeah. Who won, who lost, let's get it, it'll come out. We'll go as we always do, have a little fun with it.

We'll go from, let's go worst to best. Oh, so this first person is the worst one? Yes, yes, and so now keep in mind, average American, about an 18 to one, healthy people in my practice, meaning not supplementing with omega-3s, just a good diet, they're about a 6.7 to one. Okay, average. So just kind of, yeah.

So what you're measuring here with this test is ratio of six to three. Yes, exactly, six to three, and then EPA to arachidonic acid. Okay, two things we're looking at. Yes, because EPA, the strongest of the omega-3s, can flow down to DHA, which is great for the brain, nervous system, arachidonic acid creates

the most inflammation. All right. I get so nervous when he's in a nasty, worst place. I know, me too. I'm like, just don't be me. And I don't eat a lot of fish. Now, I just want to say this. Worst was Justin.

I knew it. But Justin made the biggest improvement over last time. Oh, wow. So put differently, he sucked so bad that he totally improved. The bar was so low, all I had to do was just kind of barely step over it. And here we are. Well, so last time you were eating a brick of cheese a day is what I was talking about.

That changed a little bit. Last time you were 11.3 for your Omega 6 and you were 19 for your arachidonic acid, so basically to EPA. You're an 8.1 now, so much better. And a 12.1, down from 19. So, huge improvement. Oh wow, okay, as long as I'm improving. We'll go with recommendations after this,

we'll just kinda go over straight stats right now. Technically it was impossible to go the other direction. Yeah, yeah, yeah, or you'd be dead. Very, very high. Challenge me. Challenge me. Sal, yours, so Sal, you're second. Ooh.

Let's go, Doug! Let's go! I know, we can do it. So, last time though, Sal, you were a 22.2 for arachidonic acid. Whoa! One of the highest I've seen. It was very impressive to be that high in arachidonic acid.

Does that contribute to, it's important to, being the strongest in here. Would that be why? It may, it may. Okay. Or at least maybe lifting the most and eating the most eggs. I was gonna say drinking the most eggs. to being the strongest in here. Would that be why? It may, it may. Okay, all right. Or at least maybe lifting the most and eating the most eggs. I was gonna say drinking the most eggs.

Nothing to do with the anabox and peptides though. Nothing to do with that. No, no, stop. So you were, yeah, 22, now you're down to a 13.8. So that's actually very impressive. That's a huge improvement. Omega 3s, omega 6s, two omega 3s was a 7.1 last time, this time 7.8.

Oh, so that went up a little bit. Yeah, we still need to improve that. I'm gonna give you exactly now, based on these labs, what do we need to do, and then your audience. I think they're a lot like you as well, unless a lot of people, like, okay, I'm assuming that you guys eat around one gram per pound of body weight, protein-wise,

so you're eating more protein than probably the average population. So we're going to talk about that in recommendations because we've now run, we've probably run 50 to 100,000 of these laps in our practice. We've run so many, so we can kind of see all walks of life. All right, next up, it's Adam.

Doug, the winner. Look at you, guy. Yours was almost exactly the same. Around the seven, yeah, 7.3 this time. Okay. So now what's really interesting about that, unless maybe you just caught me at a good time last time, this was the best I've been on the Omega 3. So you were eating a lot of sushi last time. I had to go back and listen to that just because I wanted to make sure. And I'm not right now.

Yeah. And so it makes a difference, right? Interesting. Because if you eat fish three to four times a week, it can be the same as taking your daily two grams a day of omega-3. Oh, interesting. Which is kind of cool. So you do the less one.

So this was kind of, and I've talked about this on the show openly before, when I'm really good, but this was especially when I was competing and really dialed on my diet, I would pay attention and if I had fish three or four times a week, that'd be the time I wouldn't be taking my omegas. And then if I didn't, I would supplement with omegas. So, wow. Okay, that's cool to know. Yeah.

Interesting. I switched from chicken nuggets to fish sticks. Didn't even make that big a difference. It's too stupid. So, I was almost identical on both, huh? Yeah, almost identical. Arachidonic acid was 9.9 last time. This time it's 9.8. So, it does mean we need more of that EPA. So we're going to talk about that because we can get it again

through diet and or supplementation. All right. Here we go, Doug. Last time you were a 7.6 for omega-6s to omega-3s. This time you're a 3.9. Wow. Whoa. Last time on arachidonic acid you were a 15, now you're a 2.8. Wow.

So yours is basically perfect. You're not inflamed at all. No. Great, great stats. Wow. What is this from? What have you been doing lately? Okay, I'm going to say I cheated actually a little bit.

Let's talk about the cheat. So I've been taking your supplement for probably a year now. So this is a big sales pitch for you, but it's true. Well, we guarantee it to work, so I'm glad to see that it's working. No, that's true. I've been taking it for about a year now. And consistent. Yeah.

And I also eat fish. Yes. Not lately, not so regularly, but yeah, for example, I just went to Europe and I had fish a few times and yeah, so I eat that and sushi. So maybe that's the reason. That's great. Well, and the big change was the arachidonic acid. And so getting in more EPA, again, we talked about that,

blunts some of that arachidonic acid, which is great, but you probably cut down on certain foods as well. I don't know if it is maybe a little less. You were taking the trisepatite also, you probably reduced overall calorie intake when we took this. That's true. I've been doing that. Also, I have reduced my egg consumption, so maybe that's part of it. And again, I'm not here to say that eggs are bad food. No. I'm just saying that they're higher in arachidotic acid. I just went through a phase where I wasn't eating a lot of eggs.

So yeah. Wow. So those are excellent. So everybody- Are you taking two soft gels a day? Yes. Okay. So that's the right dosage for you. Perfect. And then for you guys, I want a day? Yes. Okay. So that's the right dosage for you. Perfect. And then for you guys, I want to talk about recommendations.

So everybody improved except for Adam, basically. Yeah. That's what I'm doing. Adam basically stayed the same. Wow, that's crazy. He switched sushi for fish oil counts. Yeah, yeah. So that's all right.

Stayed the same. Good job. And it's not bad. That's what we see as our baseline for people eating a good diet, but they need to do a little bit more now. Yeah, yeah. So I wouldn't have made this recommendation typically, let's just say four or five plus years ago, but when you're eating a couple pounds of meat per day, two grams of omega-3s don't seem to move

the needle past that seven, eight. Well, that's the takeaway I'm getting right now. It sounds like what I was doing in the past of like, oh, I had three, four times a week of this fish, so I won't have any omega. It seems like I should always take the omega 3 all the time. And then in addition to that, I should be trying to get my fish in there also, or maybe even doubling up what I was in taking in omegas. So we don't, we don't double. So there's, again, people go into like, oh, omega 3 is like, there's these negatives to them. One is that you can overdo anything. So that's one. So you don't want to take more than four grams a day. We never go above three. So in certain conditions, okay, maybe for a period

of a month or two months to really knock down inflammation, but for the three of you, besides Doug, I would recommend three soft gels a day of the daily omega. I think we were doing two. Yes, exactly. Okay. Okay.

But this is how you test. I mean, this is real personalized for that. And then trying to switch out three to four times a day, you're going to have to do three soft gels I think we were doing two. Yes, exactly. Okay. But this is how you test. I mean, this is real personalized for that. And then trying to switch out three to four times a week. So three to four meat-based meals. Let's say you're doing meat three times a day right now, or maybe four. One of those, try to get in fish. It could be mackerel, sardines, it could be anchovies.

We just lost that. You used to do that a lot. Do you not do that right now? I like sardines. You go through phasesovies. We just lost that. You used to do that a lot. Do you not do that right now? I like sardines. You go through phases where you're used to do that. I like sardines, I'll eat sardines. But were you during this test time? Yeah, so it'd be interesting to see what your test would be

when you actually do that. They move the needle. Sardines, believe it or not, people start to add them in every other day or so for lunch, it dramatically moves the needle on. And they're inexpensive, it's a great source approach, it's a great body builder food on top of the meal. You can carry them anywhere.

Yes. I've always had a hard time with trying to, although I should admit I haven't tried, it's just looking at it. Bro, sardines and mackerel are good. I think people confuse them with anchovies. They're not anchovies. They're really good.

Is there a way I can hide them in something so I don't feel like I'm looking? Put hot sauce on them. Oh, just put hot sauce on them. Tastes fantastic, that's what I do. I eat them straight out of the can. I think it's cause the little eyes are looking at me. I just have a hard time with that. You know, just like a seal. Yeah.

Cause they're like the full fish, right? Yeah. Well, heads off the sardines. Okay. Yeah. I'm like, what are you getting? They had little heads on them. They have little bones in, but you can actually eat the bone and get calcium. get calcium. Like literally, it's a great food. Yeah, I gotta try it. Yeah, you're gonna feel the bones. And the reason why sardines are good is they're also very low in heavy metals, right?

Because they're on the food chain. Smaller fish, yes. All right, awesome. That is one of the issues with omega-3 supplementation is that one of the reasons why there's a lot of negative studies is that they can be oxidized, so that's not a good thing, and the other is they can have heavy metals. So it's just, it is about working with

a functional medicine-based company. Now I'm gonna sell this a little bit more for you, because we have a lot of people on here who are like, well I just wanna build muscle, whatever. There are studies that show that supplementing with omega-3s improves strength adaptations and muscle gain. My speculation is because so many people are so off with their ratios that supplement omega-3s helps balance things out.

And when you're more balanced, your body's going to adapt to stress much more effectively, especially if you're somebody that tends to train, you're a fitness fanatic, so you tend to push the limit a little too often. Those omega-3s can really improve that balance. So, yeah. So do you notice this with some of your patients as well? Well, they'll supplement with this and then their athletic performance the limit a little too often, those Omega-3s can really improve that balance. Do you notice this with some of your patients as well? Will they supplement with this and then their athletic performance improves? This is why I really like talking about the lab testing and then the Omega-3 supplementation is because I'm big on other Omega-3 foods. What is there? There's olive oil, there's walnuts, there's flax seeds, chia seeds. They just don't convert as well.

It's like up to 10%, like conversion. So it's just not that great. So explain that, because you could get vegan supplements to help improve your omega-3s, but they aren't usable yet. Your body has to convert them. That's all they, so what they can do is they can extract DHA from a lot of seaweed or perilla or any of these things. And so you can actually get the DHA.

Now you have to take a lot of it. And I don't love right now, I think we'll improve this in the supplement industry, the hexanes and solvents and things like that to draw them out. So it's just, it's not my favorite. It's not a clean version in my opinion. So what do we do? Okay. Chia seeds and walnuts, but walnuts are very high in omega sixes as well. So it's kind of this balance that we found is, and also in studies they show that,

while if it's more of a linoleic acid, it doesn't convert, it doesn't have as many negatives to it, regardless, you have to get into omega threes. And the reason why I'm saying that is that this is one of those products that makes a dramatic improvement in people's quality of life. Is this dramatic? There are some supplements that I noticed as a trainer. Now, I understand why, but as a trainer, I noticed when my vegan clients would supplement with creatine, for example, or omega-3s, they got a really profound effect. All my clients would notice something from them.

My vegan clients, they would take creatine. It was like their brain fog was gone. They would supplement with omega-3s and they'd feel phenomenal. And that's because creatine you get from animal tissue, omega-3s, when you consume them in the very usable, ready to go form, from animal sources. So this supplement is probably even more important

for someone who's a vegan who's willing to take a supplement that maybe comes from an animal. If they are, it makes a tremendous difference. Okay. Yes, because it's balanced. You know, if you think about it, you're getting a lot of your protein from let's say like nuts and seeds and beans and legumes as well.

And we have many people in our practice that are vegan. I went vegan for months to test it out, but the bottom line is this, is that all those products like a hemp seed, which I love, those are great, they also have a lot of omega-6s. So it's very difficult to find a pure and higher

omega-3. And when you were talking about body transformation clients or personal training clients, they found that two to three grams a day increased metabolic rate by 14% and clients burned about 10% more calories per day. Just from that? They didn't change anything else.

So boost your metabolism. That's right. Wow. And I'm not saying that it's a panacea, but the reason why it's so effective is that people are so deficient in omega-3s. That's why. Yeah, so it's not like a miracle supplement,

it's literally you're deficient. It's what your body craves. It's like taking in, all of a sudden you were low on B12 and you were anemic or you were low on iron and you were anemic, you feel like a different person when you get those. Like when you get in iron or B12 you're like, oh, it changed everything. Yes, because that was a true deficiency.

And 90% of the population are walking around with a true deficiency in omega-3s. Does balancing this out help with gut inflammation? It must, right? It helps with all inflammation, so it must also help with gut inflammation. Yes, cytokines and then anything ingested through the gut are going to be systemic. And so when you look at it, well, why am I inflamed in my joints or my skin

or I get migraines? And like, why does Omega-3s help with all of those things? Well, it's because your genetics do matter. Epigenetics then lifestyle and everything else then kind of pulls the trigger, right trigger for what's going to happen within your body. And then omega-3s goes to work on wherever that inflammation is affecting you the most. Our omega-3s, would you say are the most popular or common, I should say, supplements that you recommend to your patients? We have something called the Daily Foundational Protocol. And that's essentially your daily nutritional support, which is all your vitamins, minerals, everything your body needs on a daily basis,

like a daily activated multivitamin. Omega threes, vitamin D3 should be on that list. Inside of the daily activated multi or all your B complex and then daily probiotic support. So most people, you need those as a starting point. So you can get fancy, like we just talked about with Fisodin or Spermidine or Restveratrol or nicotinamide riboside, like any of these, they have their

time and place, no doubt about it. But they don't really matter if you're not getting in your whole B complex, your omega threes, your vitamin D3. Like it's just, even with omega threes, the cofactors to absorb are calcium magnesium, it's zinc, and it's a bunch of your B vitamins like B6. So you still need those to

work on all these different conversions. So there's no one perfect supplement, but I will say that a lot of people can get a lot of vitamins and minerals they need. And a lot of people do take a activated multivitamin or DNS, but they don't take the omega-3s because they think they're getting through their diet because the diet is good. Almost everybody has a higher Omega-6 to Omega-3 diet. So is it safe to say then improve your Omega-6 to Omega-3 ratio, improve your DHA, arachidonic acid ratio, and you're likely to notice improvements in sleep, cognitive function, soreness, stiffness, the way your skin looks, basically looking and feeling younger. Would that be safe to say?

Yes, and it's because I've been looting to it the whole show is that it changes the cell membrane of your cells. So the cell membrane is a bilipid membrane, so two different fats. Omega-3s we'll call them and omega-6s. Let's call omega-3s the softer fats, and let's call omega-6s the harder fats. So you need a balance. We're talking about that

earlier. So really high omega-6 diets, hard. Yeah, stiff. Hard to get in oxygen nutrients and waste out. Too soft, too many of the polys, oxidized. Weak cell membranes, faster turnover, more catabolic and that's why we need the balance. The problem is we have stiffer cell membranes, more inflammation. What does that do? Changes cell receptors. Can't get glucose in as easily. It is one of the reasons why people become type two by the diabetic. Not just because of glucose. Really? So this will contribute to that? 100%. Yeah, absolutely. Wow.

An inflammatory diet, specifically from inflammatory fats, changes your cell receptors, everything from your hormones, which again, insulin, hormone, and we're talking about testosterone, estrogen in women. All of these things are deeply dependent on the receptors in the cell membrane. In the rare cases, you get a patient who you do one of these tests and you're like,

wow, everything looks great. What's their diet look like? That's a great question. So I always ask that. So I oversee a team. And so, you know so we've got 16 different coaches just on our team and we're working with thousands of people every single month.

And so whenever I see someone come in below a three to one, I always ask, hey, just ask what that person's eating. Yeah. And nine out of 10 times they're eating fish every single day if they're not doing supplementation. Wow.

And a lot of the time, believe it or not, they heard an episode on sardines and they're eating fish every single day if they're not doing supplementation. Wow. And a lot of the time, believe it or not, they heard an episode on sardines and they're eating sardines. Sardines are one of the most potent Omega-3s because they have the skin on them as well, which is where a lot of those are. But you could eat the salmon, the trout, the anchovies, the mackerel, or the sardines

and you're good. Like those will all work. Wow. Imagine if you just listened. I'm going to try, bro. I'm going to try. I just haven't done it, right? Watch, I'm going to end up liking it. It's not going to be best. They're really good. Like those will all work. Wow, imagine if you just listened to me. I'm gonna try, bro. I'm gonna try. I'm gonna try. I just haven't done it, right? Watch, I'm gonna end up liking it.

It's not gonna be best. I like hot sauce too, so maybe just a little bit of that. Awesome, awesome. Well good, good to hear. I'm glad we all, most of us improved. Well, but we also now know what do we need to do? We're gonna add one more soft gel a day. The Daily Megatron, so three.

We're gonna try to substitute a meat meal per day or every other day with fish. Maybe, yeah, maybe. No, I feel like I know exactly what I need to do now because I know what I did before. Well, you did salmon so often. You would eat a lot of salmon. Well, that's, so I mean, it's literally what I just said.

It's like I would not take Omegas when I would eat fish, which is what it's telling me is like I need to eat that much fish as I normally do and take three and I bet I'm gonna be right there. Let me ask you this real quick, Dr. Cab Cabral because you hear opponents of grass-fed meat and what they'll say is something like, well the fatty acid difference between grass-fed and conventional is not that big, it's not gonna make that big of a difference. My argument was always, well if you eat meat every day it does make a difference over time.

Am I right? Is there somewhere in the middle? Absolutely. No, the inflammatory components of a grain fed meat is far higher in omega-6s than omega-3s, just like it is for farmed fish versus wild caught. So it's good that you brought that up. Farmed salmon is not going to give you the benefits of wild salmon. It's just not even close.

Wow. Because you are what you ate, ate, if that makes sense. Yeah, you are what your food eats. That's right. Yeah, so that's a better way of saying it. Exactly. And so if cattle are eating antibiotic-laced grains and things like that, that weren't necessarily good for them, they're eating soy, right? I mean, that's where a lot of our soy goes to is cattle. So their fat reflects the fat that they ate.

100%. Which also tells us that our fat reflects the fat that they ate. 100%. Which also tells us that our fat reflects the fat that we eat. That and it's so much higher in fat. Wow. When you look at, let's just look at elk or bison, or you can look at beef as well,

but a grass-fed animal, as long as it's grass-finished, because a lot of these now can say grass-fed and they're really grain-finished, because that's how you put on another 150 to 300 pounds in the last couple months of life to be able to sell it for more money, right? So it actually really does matter, because that changes things dramatically.

But grass-fed meat is far lower in fat. So no matter what, even though it doesn't prove, you're taking in less total arachidonic acid. Yeah, I mean, you look at a tri-tip or a ribeye that's grass-fed versus grain, and they don't look the same at all. They don't taste the same, they don't look the same. No, no.

Well great, this has been illuminating. I'm glad we're moving in the right direction, so we'll add another soft gel. And it sounds like most people should do this test, if not everybody, just kind of see where you're at and see what changes the, you know, moves the needle and then stay on that path. Yeah, without a doubt. So for your community, we put together a site.

It is stevencabral.com slash inflammation, I believe. Our team will send you over the link. And so what we do is we offer this lab for a hundred people every single month for free, and then you can buy it anytime over at Equal Life. And you know, my goal is to get this education out there. Awesome. So is it a hundred of our listeners are going to get it for free?

Yes. Oh, that's great. Just pay shipping. Beautiful. It's $179 or so test, absolutely worth it. Get on it. And you get it for free, just pay the shipping and we ship it out to you. Hopefully.

Always so generous to our audience. Thank you so much, Dr. Cabral. Appreciate it. Thanks for having me on. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy,

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