THE ED MYLETT SHOW - Take Care of Your Gut and it will Take Care of You Feat. Dr. Amy Shah

Episode Date: August 24, 2024

Unlock the Secrets of Gut Health with Top Experts in This Vital Flashback Mashup! Dive into a powerhouse episode where we explore the foundational role of gut health in overall wellness with me and leading experts Dr. Amy Shah, Sergey Young, Dr. Layne Norton, and Shawn Stevenson. This secrets shared in this episode will transform your understanding of health and give you the tools to help you harness the power of your gut to lead a longer, healthier life.  Dr. Amy Shah breaks down the critical mind-body connection and the energy trifecta: your gut, immune system, and hormones. Discover the scientific secrets to boosting your energy and extending your lifespan through optimal gut health. Sergey Young, a longevity investor, unveils the latest breakthroughs and future trends in health technology. Learn about revolutionary approaches to reverse aging and combat diseases, making longevity affordable and accessible. Dr. Layne Norton, a leading authority on nutrition and exercise, emphasizes the importance of consistency and habits in achieving fitness goals. Understand how psychology and sociology influence your dietary choices and ultimately your health. Shawn Stevenson offers profound insights into how food shapes our social connections, moods, and mental health. Get ready to transform your relationship with food and foster a life well-nourished. This episode is about transforming how you think about health, longevity, and vitality.  Equip yourself with knowledge from the forefront of medical science and wellness, and start making impactful changes to your health today! Remember, transforming your plate can transform your life! Learn more about your ad choices. Visit podcastchoices.com/adchoices

My dad works in B2B marketing. He came by my school for Career Day and said he was a big ROAS man. Then he told everyone how much he loved calculating his return on ad spend. My friend's still laughing at me to this day. Not everyone gets B2B. But with LinkedIn, you'll be able to reach people who do. Get $100 credit on your next ad campaign. Go to LinkedIn.com slash results to claim your credit.

That's LinkedIn.com slash results. Terms and conditions apply. LinkedIn, the place to be, to be. So hey guys, listen, we're all trying to get more productive and the question is how do you find a way to get an edge? I'm a big believer that if you're getting mentoring or you're in an environment that causes growth, a growth based environment, that you're much more likely to grow and you're gonna grow faster and that's why I love Growthday. Growthday is an app that my friend Brendan Richard has created that I'm a big fan of. Write this down, growthday.com forward slash ed.

So if you want to be more productive, by the way, he's asked me, I post videos in there every single Monday that gets your day off to the right start. He's got about five thousand and ten thousand dollars worth of courses that are in there that come with the app. Also, some of the top influencers in the world are all posting content in there on a regular basis like having the Avengers of personal development and Business in one app and I'm honored that he asked me to be a part of it as well and contribute on a weekly basis And I do so go over there and get signed up You're gonna get a free tuition free voucher to go to an event with Brendan and myself and a bunch of other Influencers as well. So you get a free event out of it also. So go to growthday.com

forward slash ed that to growthday.com forward slash ed. That's growthday.com forward slash ed. This is the Ed Mylett Show. Hey everyone, welcome to my weekend special. I hope you enjoy the show. Be sure to follow the Ed Mylett show on Apple and Spotify. Links are in the show notes. You'll never miss an episode that way. Today is going to be one of those shows that you're going to learn a ton about your gut and your mind and your happiness level and your overall well-being in ways probably that you never have before. And so I specifically invited Dr. Amy Shah

to be here today. So welcome to the show. Thanks so much for having me. First off, I think I might have a gut issue because I'm someone listening, they say I'm bloated. Or by the way, the inflammation topic, what's not to move off of that yet? Most, it's pretty, it's a consensus now

that inflammation is a playground or feeding ground or the environment of disease in our body. So that's why inflammation matters so much, everybody, if you're wondering why we covered that earlier, but is there a test I can take that tells me I'm right? Hey, I think this, my, I think some of my anxiety or I think some of my bloating or I think some of my fatigue could be in my gut. Is there a test that we can take a blood test or something that would indicate that that's accurate? I'm smiling because that's also the other $100 billion question is who can come

up with the best FDA, you know, reproducible. There's many tests out there and a lot of people will spend thousands of dollars on testing. Yeah. And you know, you come up with maybe some answers, but really it's not clear. There needs to be an Apple, you know, a company that just kind of comes into the scene and takes over and that's a standard, but we don't have that yet. So you entrepreneurs listening. Yeah. So many ideas.

Yeah. Seriously you entrepreneurs, entrepreneurs solve problems. Okay. So let's assume that I'm pretty sure that I got an issue. There's controversial solutions. Well, non-controversial is eat fermented foods. Non-controversial is stop eating processed stuff. Stop pounding so much sugar. Oh yeah, and alcohol too. Oh no.

I mean- No, we didn't delete that. No, wait, wait, wait, but it's not no alcohol. You can have alcohol. The longest living people in the world, most of them have alcohol. But our relationship to alcohol is really poor in this country,

even more so than Europe and other countries around the world. So we have a problem with our dopamine connection to alcohol, but alcohol itself can be quite healthy in small amounts. It's just the excess that we're dealing with. What does, what does it do if you drink it in excess? How does it affect your gut health?

It kills a good gut bacteria. It grows the bad ones. Does it really? Okay. Yeah. That's important to know. So then you. Because there's sugar in a lot of it too?

Yeah, the sugar, the additives and the alcohol itself actually. Okay. So you end up, so high sugar, high, you know, poor fats, meaning, you know, the refined processed fats and high alcohol intake is three things that aren't going to kill your gut. When they look at hunter gatherer societies, which are the people that live closest to maybe how we used to live before, their guts are full of bacteria, much more than ours, and they're diverse, all different types of bacteria.

So they're thinking that that's how we were before, and now we have kind of shrunk it down because of all our refined diets, our stress levels, pollution, maybe there's a lot of talk about, you know, additives in foods, plastics, whatever, but now we don't have as much, and alcohol, sugar, high fat, high processed diets are worsening the problem. Okay, I'm wondering about time of eating,

if it has any impact, meaning you were talking about the circadian rhythm of food, of us, of our gut. What about when we eat food? Is there any impact on that? Like pre-sleep eating and things of that nature? Okay. Absolutely. So you hit the nail on the head.

If you're like, hey, I want to start, I don't know where to start. Start with the circadian rhythm thing. Cause you don't have to even change your diet per se. You literally stop eating two to three hours before bed. Even more if you can handle it. Like that's the hardest time of day because most people are eating the bulk of their calories in the evening but if you can move up that dinner time give it at

least two to three hours and let your body overnight rest and recover in the morning you know hunter-gatherers say we didn't just roll out of bed and have a pop tart orange juice like you know you'd go out and you'd forage or you'd hunt your bring food back for your family. So maybe you don't eat right the first minute you wake up, but you go for a fasted workout. You maybe do your mindset work. Maybe you do your, you know, get your mind right, whatever your morning routine is, and then you break your fast a little bit later.

That would be the ideal way to do that because these bacteria, like I said, they have, they need sleep, they have on and off. I mean, they're literally little like living beings. So crazy. How do you know all this, by the way? I mean by that is what research have you done? In other words, not in other words, those words,

what has made this your study? And what about you is so unique because you came so referred to me, not just by one person, although you know who it ends up that asked me to finally meet with you, but your name had come up several times for me prior to that. So I'm just curious, where does all this come from with you? And are you researching this stuff?

Are you writing about it? Yeah. I wanna know about that. That's a great question. I'm one of the very rare people who did nutrition school before going to medical school. And that back then, that was like unheard of nutrition was like a soft science and medicine,

especially in the places that I trained. I mean, these were real academics. These were people looking at cell cultures, you know? And so that's what I did. I looked at cell cultures, but I looked at how hormones influenced it, how nutrients influenced it. And I was in the lab at Columbia,

like looking at cell cultures. But at that time, nutrition was kind of like, you know, yeah, okay, yeah, what you, you know, this is kind of not a serious topic. And I was already an outsider as it was. I mean, imagine going to these places, you know, the Harvards and the Colombias and being, you know, super small, petite, Indian. I didn't look the part, I didn't act the part, and I didn't have the same interests as most of the people around me. And so that made me motivated to kind of find some solutions. It came from being obsessed with figuring out why it was that some people could be healthy

and eat all the sugar or processed foods they wanted. And then in my family, everyone died at the age of 60 from diabetes and heart disease and they were thin people That you wouldn't even look twice about you know, they're not the people that were super unhealthy and so that was what initially sparked my interest and Now nutrition has become so in vogue. I'm so excited because the the field has just blossomed So then I went to immunology fellowship, then I started my practice and I saw this in real life, like people coming in with serious issues

with their immune system and inflammation that really could be solved with lifestyle and dietary measures. But the modern medical world is still stuck in the funding comes from companies. Where, how do you, how do you do research? Like if you think about it, how do you get funding from research?

Either governmental agencies give it to you, which they do, or you get grants from big companies. And my first nutrition seminar, I remember going to Boston. It was in Boston. And I remember walking in to the whole convention center and everything was sponsored. It was Kellogg's and Kraft and every single company you could think of was sponsoring a booth or the session.

And then you wonder why our nutrition recommendations were so skewed in certain ways. So true. I think you're so special because I'm thinking the big lobbies, you know, the cereal companies, the Kellogg's of the world, all the pharmaceutical companies, there's just not a big enough Apple or celery lobby, right? Like, yeah, give us the food, the bigger, there's no, there's no celery lobby. What I'm saying, what I'm saying is completely something that I don't make money from. So that's why it's completely something that I don't make money from. So that's why it's not really motivational to a lot of people because, but like I said,

we know entrepreneurs are savvy and I know that someone could create something really healthy that could help our gut. You know, even I, I'm such an amateur. And after my book, everybody was asking me, hey, you talk about this spice tea called chai. How do I make it? So I made a small batch and it got sold out within one round,

then I made a second, third, and now I have this little business of making healthy chai latte. And it's literally because there's such a need. I mean, we need transparency, we need things that actually are real food and not full of fillers and additives and so I know that there's we can change if we just put our minds together. And you know that I know your background but I want everybody to hear it so that's why I asked the

question but I let's talk about a little bit more on the food thing. We're gonna go through a bunch of solutions now, everybody, back to back to back, okay? So we've talked a little bit about fibrous foods, chai tea, okay? So is there any other super food or something we think we should ingest? Or is there one, is there something we should be ingesting? Is there another thing other than processed foods

don't ingest? Okay, so sugar. Sugar's a good one. Cut out the refined sugar completely. You don't need it. I mean, if it's like, refined sugar means cut out the refined sugar completely. You don't need it. I mean, if it's like, refined sugar means like not the sugar that's in your apple, that's cool. It's the sugar that, you know,

when you go to McDonald's and get the shake, so I know you know, but I'm just saying to people, cause people say, well, there's sugar and fruit. Yes, the sugar and fruit is okay cause it's coupled with fiber. Okay, and then you really do to add those fermented probiotic foods. And this is crazy because this is something you might not have heard of because this is new research. Six servings was the best case scenario for your gut health. So one kombucha would be two servings.

Okay. So if you had one kombucha, you can have two. Okay, so if you had one kombucha, you could have two servings, then maybe you have one kimchi, maybe you have one, like Nancy's, there's some brands that make the probiotic cottage cheese or probiotic yogurt, you can add it. It has to say that it has bacteria because there's a lot of yogurts in our world

that have zero bacteria. And same thing with pickles. A lot of pickles are just, you know, pickled, but they're not actually containing bacteria. And you want to include, you know, a few servings of that a day, daily and really changing your gut bacteria. And then fiber, fiber is maybe the easiest yet the hardest one, because when you say fiber, it's like overwhelming. Like, what do you mean fiber?

Means vegetables. Like we already know that there are phytochemicals in vegetables, polyphenols in vegetables that are going to cure you of diseases, right? We have evidence. But we now know that it also feeds that good gut bacteria. So you could have, you know, you should have up to six servings of vegetables a day.

That means breakfast, lunch, dinner, you're having some vegetables. Fruits are also in that category. Spices. Now spices, a special thing about spices is that it works like a prebiotic food for that gut bacteria. And also is a direct anti-inflammatory. One teaspoon of turmeric is equal to 30 to 60 minutes of exercise.

Oh my gosh. Isn't that crazy? I mean, and we talk about exercise, like everyone should be doing exercise. We know that, right? That's the other thing that can really grow your gut bacteria is going outside and exercising, getting sunlight in nature.

So I'm putting them all in one category, but really it's exercise has separate effects. Sunlight has separate effects. Nature has separate effects, but put all those three together and you can kind of multitask. You're busy, I'm busy. The first thing I do in the morning

is I try to get a little bit of a fasted workout outdoors with the natural light to multitask all of that, to improve my gut bacteria. Okay, fasted workout outdoors. I can do fasted workout outdoors with the natural light to multitask all of that to improve my gut bacteria. Okay. Fasted workout outdoors. I can add that. I'm fasted workout, but I can start doing that outdoors. Yeah, just add to a small part of it outdoors.

It doesn't have all be outdoors. By the way, you entrepreneurs find that lab test that can test for this stuff too. Will you please do that first? Yes, please. Thank you. Okay, you're so special. It's so awesome.

So I want to keep going. By the way, the revelation for everybody listening to this, at least as a baseline should be, I need to be looking at my gut health and all these other areas of my life It is affecting me emotionally mentally my energy my focus. That's another area guys your ability to be focused It's okay. Someone's listening and they go. Alright, I got it sunlight. I don't eat that much processed food I am pretty good on fiber. I am doing all this other stuff. So let's take it a little deeper to some of the other stuff. So you talk about fecal transplants in the book.

Now this is just so everybody gets the concept. I don't think everyone's gonna rush out and go to another country and get a fecal transplant, which is not FDA approved in the United States if you're listening in the US. But I think it proves the principle of healthy in healthy gut, right? So what is a fecal transplant and why is this working in other countries? And it's not

approved in the US, but it'll probably, well, I'll let you answer whether it will be or should be. Yeah. So think about the schizophrenia example that we gave. Yeah. When you transplant, so they couldn't transplant the gut from a schizophrenic person to another person because that's illegal. So what they did is they actually took that microbiome and they put it in a mouse and then they took a non schizophrenic person and they took that microbiome and put it in a mouse and they mixed up the mice and you were able

to see schizophrenic behavior in the mice that got the gut microbiome from the schizophrenic human. I mean, it's just crazy. So if you think about it, then you're like, well, can't we cure depression, anxiety, schizophrenia, autism, neurological diseases just by transplanting them a new gut microbiome. So that's where the possibility lies. The science is so new and you know here there's a lot of forces that are blocking it and some of it is commercial forces. They don't, people don't want you to be able to do that because it would stop their entire industry. Correct.

But there are cases, there's a few cases in America that you are allowed to get a fecal transplant. It's if you have this very severe intractable GI illness, you're allowed to get it. And we don't really know how to transplant the bacteria just yet, but right now how we do it is a fecal transplant. We basically, you do a colonoscopy on a patient, which you've probably gotten or know someone who's gotten, and then you transfer those materials to a healthy, you know, person that's your relative, that you trust. You're not going to transplant, at least not as of today.

You can't really just transplant from anyone or there's no bank per se, but the potential is just crazy. I think of even people with Crohn's disease someday and things of that nature. Right? Exactly. That's, I mean, mental health disorders, neurological disorders, and of course, GI disorders can be really influenced by this. Well, I think what it does is what I was saying when I introduced the topic was it almost sort of puts to bed the notion of whether this is speculative.

Yeah. Right? Like we, we, we, if we're doing things like that and seeing results, then we know that the health of that area of our bodies is affecting every other area of our body. And it's really the future of medicine. That's my sense. My sense is the future of medicine. I think we're gonna learn things about heart disease

and cancer and all kinds of other things from the same space in our bodies, which we know a little bit about now. Okay, another level, psychobiotics. What are they? Psychobiotics is this concept of can you take a bacteria, ingest a bacteria and change the outcome in your brain. So they did this with the ALS. ALS is a acute myelinating, demyelinating process

that we have no cure for. They found in mouse models that you could give those people acromansia, which is this bacteria that produces the B3 and it was able to pretty much reverse ALS in that model. They did the same thing with a mouse model of autism because as you know, there's so much research going on and they found this one bacteria Lactobacillus ruderi and they supplemented with that in the animal model. They were able to in a small scale reverse those symptoms and so that's where it becomes interesting like when we have anxiety what if we could take a psychobiotic and during that time we could you know improve our diet do

all the other things that we're supposed to do. But what if that was able to help us get through? And so this is where the things that I know we can do today is you can increase your bacteria by the food you eat, by the people you spend time with, by sharing, you know, food. That's it's, it's a, it's a mini fecal transplant, right? When you, when you share foods with healthy people. So communities, um, Is that what you mean by who you share, spend time with? You're not talking about their mental outlook. You're talking about the fact that you're actually sharing bacteria with healthy people. So communities. Is that what you mean by who you share spend time with? You're not talking about their mental outlook,

you're talking about the fact that you're actually sharing bacteria with these people. And you know remember we talk about we're the product of our environment but if biologically speaking it's probably because we're the product of the gut bacterial transfer from the people that we're hanging out with. Well, that's interesting because I was told that that H. pylori that I had was actually transferred between probably me and my wife, because it can be transferred even through saliva, right? So I'm fascinated by this topic.

Right, and that makes you think like, oh, when there's children, shouldn't we be giving them a lot more shared food? And all the way, the most, like I told you, zero to five is that very, very malleable time that we could really be improving the health of our future leaders and our future people. Parents don't do it though, because kids are sick, right? So they're like, they're going to get germs or they're going to get sick.

So that's the thinking you're saying that the bacteria they get from one another far outweighs the potential of them passing a cold to one another. For example, when I, I have two kids and when they were young, if I had a cold or I was sick, I would not share my food or any kind of water. But all the other times I was trying to give them as many things of shared food as possible. That's incredible. And that's why people that live in more crowded households seem to do better with their immune system and less inflammation. It's very interesting the science. I mean what we could do for our minds personally and what we could do for the

future is just insane. That's so true. That's really interesting. So shared food. Nothing in my research on this topic and preparing for you talked about hydration or water. Is there no impact on that or is dehydration, lack of water, extra water? How's that impact? Even minor dehydration makes you more tired, less focused, more able to, um, you know, blood sugars are higher. So hydration is extremely important and super inexpensive.

And it's almost like we don't, the, the idea of eight glasses a day is obviously, uh, that's not scientific. So you could have 10 glasses and I is obviously, that's not scientific. So you could have 10 glasses and I might need six because I'm smaller or I, you know, I might have all these other drinks in a day and then a supplement with eight glasses. So it's really not about how much, but it's you want to be hydrated enough that when you go to the bathroom,

it is light yellow. And that's the key to really maintaining good mental state and also to helping your cravings and appetite if that's something that you're trying to watch. If you have a real sugar craving, you have an issue. Is that an accurate thing? If you have this craving of sugar, that's an indicator. Oh yeah, I have a good test for it.

Do you have a food that you love so much that it's almost an uncomfortable feeling when you get it? It's like pleasure mixed with a little bit of anxiety. So it's like that feeling of, Oh my gosh, should I be eating this? Am I going to get more later? Is this a bad food for me? It's like that kind of feeling. And people will get that with alcohol. People will get that with certain foods they love so much but they know that they have kind of a hard relationship with and that's your dopamine pathway. And dopamine pathways are really interesting for food companies because dopamine pathways make

you take action. They make you get up whatever you're doing and drive to the store and buy that food that you're craving. That's a dopamine craving. And so when you identify your dopamine cravings, that's a signal to you that those foods might be triggering a brain pathway that could be negative in your mind. And so it might be as benign as a warm chocolate chip cookie. And you say, you know what? I'm only gonna have that once a week

because I know that if I keep a whole bunch in the house, my dopamine pathway gets activated. All I think about is that food. And that's drugs, alcohol, and foods when it triggers that dopamine pathway. And what triggers dopamine pathway? High sugar, high fat, high salt, especially when it's that dopamine pathway. And what triggers dopamine pathway? High sugar, high fat, high salt, especially when it's all combined.

So the food companies actually test which things are gonna activate that. Cause that means that they're gonna buy it, they're gonna order, they're gonna stand in line, they're going to, you know, the whole thing. You're amazing. My dad works in B2B marketing. He came by my school for career day and said he was a big ROAS man.

Then he told everyone how much he loved calculating his return on ad spend. My friend's still laughing at me to this day. Not everyone gets B2B, but with LinkedIn, you'll be able to reach people who do. Get a hundred dollar credit on your next ad campaign. Go to LinkedIn.com slash results to claim your credit. That's linkedin.com slash results. Terms and conditions apply. LinkedIn, the place to be, to be.

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It's not easy to get on this show two times. Usually most are one and done. I'm so honored. Back for the second time. Dr. Amy Shaw, welcome back. So honored to be here. I mean, your show is just the pinnacle of mindset and motivation, so honored.

My female listeners, I had different people on, and I've always asked, because I'm a man, I often ask about like, okay, testosterone levels, hormone levels related to food. And I had Dr. Lane Norton on recently, and I had asked him, hey, how do you feel about exogenous testosterone? And a lot of my female listeners,

which is more of my audience than men, ironically, said, hey, would you please ask somebody about female hormone health on the show? And I'm like, yeah, I should be doing that, shouldn't I, since I have a daughter and a wife and lots of female friends. So is there anything food-wise, particularly if it relates to a woman

that's different than a man, or just in general, that you say, here's something you should be doing to optimize your hormone levels? Yeah, I love talking about hormones because that was my journey. I felt like my hormones were imbalanced. I kept thinking, how am I gonna balance about hormones because that was my journey. I felt like my hormones were imbalanced I kept thinking like how am I gonna balance my hormones? But what I didn't realize is that this is all about gut health again

Okay, okay If you transplant gut bacteria from a male to a female the female will have testosterone levels similar to the male Without ever doing any testes transplant or changing their hormone. Hormonal placement therapy. Nothing. So it is coming from the gut.

The gut bacteria can make hormones, can help you balance. So there's very good evidence that when you have too high estrogen, it kind of stops it. When you have too little, it kind of pumps it out. It is your best way to keep your hormone level stable as you get older. Poor gut health is one of the biggest reasons that women feel like their hormones are imbalanced,

maybe their cycles are off, their PMS is exaggerated. I actually talk about women should all know what their cycle is. So in today's world, in 2023 it's no secret that a woman has a 28 day cycle. It's still considered like, oh don't talk about your period. You know it's like you have a daughter, you have a wife, you have female friends. So I encourage women to start to learn their cycle, start to learn like, hey, there's a follicular phase

for the first 14 days, then there's a luteal phase, and at the end of the luteal phase, that PMS, it's called the late luteal phase, you need to switch up how you do things. Late luteal phase, your hormones have dropped. It's like a free fall that the hormones just go away. Well, I'm telling you this so you can help your friends, your colleagues, the people, the women in your life

and the women listening and watching this. So when you're in that phase, switch it up. Switch it up. So you're gonna want to be less, do less stressful activity. So if you like HIIT training, just lay off. You know, whatever that means, what it is for you. So if you're doing it three to five times a week,

stay on the three or even two, you know? Start to do more yoga, restorative. Don't do the long fast. Don't do the things that are going to stress you out. Don't, even though you feel like eating a lot of sugary foods to get that mood boost, that's actually not the best time because your insulin sensitivity is also down in the dumps. So eating things like sweet potato, complex carbs,

things that are going to give you that feeling of carbohydrates, but they're not going to spike your blood sugar. Just don't keep eating the highly processed sugary foods because it's going to exacerbate the problem. And you're going to get such an insulin spike that you're going to regret it after because people will say, oh, I gained like 10 pounds during my PMS phases because when they feel down they're trying to replace their serotonin and dopamine with food.

And then you end up really regretting it later. So try to do things that are longer lasting, like fats are really good, like avocado mixed with some complex carbs. Eating a burrito with beans and rice and avocado, that's a great way to kind of give that comfort food feeling without getting your blood sugar all out of whack. Okay. Thank you so much for that.

I want to ask you in general, just maybe think. Think about my life. So when we were joking there, I was thinking about the people in my life that I talk to most regularly. And I'm like, as it relates to gut health, and I'm talking about the type of gut health that's obvious to you. Like I know I have gut health issues based on anecdotal stuff you've told me about my emotion level, my energy level.

But I don't feel like I have gut health issues, if that makes sense. In my gut, I don't have a lot of discomfort or those things. But in my own life, anecdotally, it does seem to me, I'm sure there's been no study on this and it's probably inaccurate, but in general, I would say my female friends mention discomfort in their gut

more regularly than the men in my life. Has there been any studies about that? And is that just that women are more in touch with their bodies than men? Or men think it's okay to be bloated and whatever? Or is there actually some evidence that says potentially with women because of their cycle, I don't know what the reason might be,

that they might have more gut health issues? Women have more cravings, women have more IBS, irritable bowel syndrome, women have men, women visit the doctor, both because of convention, meaning like it's more, you know, men tend to not visit their doctor even when they have problems, but women have more of these issues

and where hormonal, gut health, cravings. Like when we looked at the cravings research, first of all, there's not that much research on women in general, but when you look at the cravings research, it's markedly different how much cravings really dictate a woman's life versus a man. It's like double. That's interesting.

Yeah. See, I gotta tell you, I was talking to a good friend this morning about our wives and their health. And we were both pointing out to one another that our wives, and I think this is just, again, these are overgeneralizations, right? But that women typically put everybody else first and themselves last, and so they ignore these issues in their body. They've gotta take care of their spouse or their boyfriend

or their parents or their children or their grandchildren or whatever it is, and they just sort of push away the discomfort or the, I think oftentimes, like I'll get around to it, but I've gotta care for everybody else, and that's why when I bring somebody like you on the show, I hope oftentimes like I'll get around to it, but I've got to care for everybody else. And that's why when I bring somebody like you on the show, I hope all the ladies listening to this, really take note of it,

that you've got to sometimes put yourself in the mix. And the men listening to this, if you have a woman in your life, ask her how she's feeling. And if she's got some of the symptoms of these things with energy or anxiety or depression or lack of dopamine or bloating or just discomfort, like whatever these things are, take care of your lady.

You know, make sure she's taking care of herself. And so I'm just really glad that I asked you that because I wondered, it turns out it's true. Let's fix some of it for everybody. What is a pre-probiotic? Uh-huh, so probiotics is what we talked about, fermented food, probiotic food, food that has bacteria

in it. That's probiotic. Okay. So we now know that eating as much, if you can get four servings of probiotics a day, that actually puts you in a category of the healthiest gut bacteria. It actually can happen for you. Okay. All of us, anyone who's watching today, they can start to eat four to six servings

of probiotic foods, which is the fermented cottage cheese, the yogurt, the kimchi, you can have apple cider vinegar. So there's a lot of things you can do. Prebiotics, so P-R-E, prebiotics, they're the food for your gut bacteria. So you and I have different gut bacteria, but we can be equally healthy if we're eating prebiotics. So prebiotics are the fibers in foods,

the polyphenols in foods. What about psyllium husk? Yeah, that's a great fiber. So remember about the six foods I was telling you, psyllium husk checks your fiber off for the day. Why does fiber make me feel, I feel like I get a triple whammy good with fiber. One, stuff starts getting moving better, right?

Two, I know the difference, but also I feel fuller. Is there any evidence about that? Psyllium husk actually expands in your gut. So, we have stretch receptors, and when our stretch receptors get activated, leptin, our hormone that makes us feel full gets sent to the brain so you're like, oh I feel fuller. That's why soup and salads and vegetables just are so good for our appetite control because of these stretch receptors. It's a neurological system

so when you stretch it, it sends signals and it creates hormones that actually help you stay fuller. Fascinating to me. Is this good guys or what? Like legit. See you're hearing stuff here you don't hear every day. What if you're going I got issues with this what type of who what doctors do know about this or is this stuff like we got to get I'm effing hungry we got to read the book, I'm gonna take the steps in it but like I don't even know who you would call. I mean is it I guess who do you talk to about it? So I'll tell you the truth

The problem is is this is a huge opportunity for any company any entrepreneur right? Sure is we said this last time you're right and anyone who wants to kind of get into this field they can right? But the there's no gold standard. There's no test no pill nothing right now that you can take. Wouldn't it be awesome to take a lactobacillus cocktail of all these things that are going to boost our dopamine levels? Right now, there is a company that sells the stool pills of athletes. No kidding. So you can get the fecal transplant that you always wanted from your favorite athlete. Because you know athletes will do anything to get an edge.

Right? What if someone told you, hey, you can eat like an athlete, you can start to think like an athlete, you might start to have better hormone levels like that athlete? Wait a minute. Are you serious? The last time you were here,

you educated me and the world about fecal transplants. And I thought, well, that's like one in a bazillion. There's no way. Like that's last ditch emergency effort. I've exhausted all options, but you're saying there's sort of a mini one. Or you're being serious right now. I'm serious.

Okay, first, this for definition purposes, a fecal transplant is what you covered on the last show but let's just do 30 seconds on that and you're saying more and more that you could actually get a pill that you're getting LeBron James bacteria in your body. Because in LeBron James stool is it's 30 to 50 percent is bacteria in his stool so the best way for you to transplant his gut into your gut would be to swallow that stool or to have it placed in your gut somehow. I prefer you put it in your gut. So fecal transplant is currently not allowed by the FDA, right? Because they said it's really life-saving for some people who, you know, just they have this Clostridium difficile.

It's a very, very toxic bacteria. So they need a transplant from a healthy donor. So basically what they do is they take stool from a healthy donor, could be your family member because it's like a blood product. You can, you know, you really can pass anything through it. And they take it and they mix it up and then they put it back into you like with the colon, like if you've ever gotten a colonoscopy, they basically put it back into your gut

and it basically seeds your whole colon and now you have a whole new gut bacteria. Whoa, whoa, what that does for me is I know that's new, but it tells me is like this part of medicine or science or nutrition is starting to finally progress Yeah, that's what's exciting for me and the the company that's doing this. I mean, it's genius, right? You take really great athletes optimal hormone levels great dopamine levels You know very very fit and you you take their stool and then you clean, you know

You make sure there's no diseases in there or whatever and then you put it in a pill and you know would you take it? I don't know yeah I think I would be honest with you I wouldn't I if it was in a pill not the other way said but all you guys out there and ladies that are getting really fit hey maybe there's gonna be another way to monetize your fitness at some point in cups left and right and selling it. Let me tell you this though if you want to do it the old fashioned way, remember that thing is like, you're the sum of the three people you spend the most time with.

It's actually true. It's true. So you're saying you'd be the sum of the three people's whose gut bacteria that you put into your body. Start sharing their food, start doing more hand to hand contact, you know what I mean? I'm serious, that's why maternal, that's why moms and babies, when they breastfeed,

that skin bacteria goes into the child, it seeds their gut. When they come through the vaginal canal, it seeds their gut. They have found that people that have C-section deliveries, they can tell 30 years later, 40 years later, because there's a difference in their gut bacteria. That's incredible to me.

And the last time you were here, in case someone didn't hear, she did talk often about sharing food with your children and how that's like you shouldn't do it. She's saying, oh no, absolutely you should do it because you're sharing that bacteria. So what is a psychobiotic? Okay. This is probably the billion, maybe like, you know, the diet industry is what, $4 billion? This is probably the billion maybe like you know the diet industry's what four billion dollars This is probably gonna be double that okay, psycho biotics is the next Phase of mental health so remember in the beginning we were talking about how bacteria can make dopamine. It's much more potent

Yeah, it's great can also make serotonin it can make GABA it can make adrenaline It has the power to change your brain. You can transplant the gut, that bacteria, from one human to another and change their entire mental state. Amazing. Schizophrenia can be cured in that sense. Depression, autism, you name it.

So now we're doing abysmally bad in mental health, right? We are going skyrocketing up. What if we started to think about it in a different way? Maybe we don't just think about it as like a deficiency in a chemical, right? Maybe we start to think about it as a whole body disease. Like I said, the big picture, the brain, immune system, and gut.

And we start from inside out, rather than just giving them a pill. Yeah. You know, Amy, intuitively, this just makes sense to me. It's the frontier of health now. So I want to go back for a minute. If you have somebody in your life right now, I just want to give you my layman's translation.

You or anybody that you know that is struggling with gut health or they don't even know they're struggling with gut health, but they've got emotional discomfort in their life, energy, drive, ambition issues, and you've tried a lot of other things. Why not start to eat these super foods? Why not introduce more fiber? Why not go the prebiotic route, the probiotic route? Why not begin to do this and give it some time and see if you can really change the gut brain relationship?

Because I gotta tell you, like for me, I'm thinking of so many people in my life that have really tried almost everything. And also maybe eating wrong too with the way they fast, that's a big one for me. Because it's connected. How does when we work out or how we work out affect our gut rhythm or gut health?

The best probiotic you can take is exercise. It is better than, and you could spend $150 a month and your exercise for 20 minutes, especially if it's outdoors, is gonna do a better job because our gut bacteria love exercise. They produce this happy chemical called butyrate. It's a type of short chain fatty acid that goes all over the body, including the brain,

to calm down inflammation. Inflammation in your brain is what makes you tired, what makes you unhappy. Have you ever noticed when you exercise, you feel happier, you feel more motivated, but it has this anti-inflammatory effect on your body that is more than just the calories burned, right? So that is the effect of short chain fatty acids.

Short chain fatty acids is like an anti-inflammatory drug that you can never bottle up, but it happens when you exercise the gut bacteria, make it. Really? I gotta tell you, I do feel better when I work out, and I feel a level better when I work out outside. Yeah. Why? I was gonna say when you were saying the change your food,

I said, I would say if you were gonna do one food thing, one non-food thing, okay? The non-food thing I would do is start to incorporate a sunny walk into your day. One sunny walk into your day every day and see what kind of magic it does for your brain, for your immune system, for your gut. My mom just today said,

I've been getting sick a lot lately. I don't know, these viruses around, I don't know what's going on. So I asked her, you know, about the diet. You know what? She hadn't exercised in the last month when this all started. And I said, it's the exercise. It's not getting enough nature. It's not getting enough movement. You're really shortchanging your immune system. My goodness. My mom has those issues. Mom, start to walk around that park more often.

She's doing it a few days a week. It sounds so silly, right? You feel like there should be a million dollar medication or a savior. I always tell people that there is no one coming to save you. No one's coming on a white horse and they're not gonna have a cocktail of pills and drinks for you.

They're not gonna pick you up. You have to pick yourself up. You gotta do the work. You have to move your body. You have to eat the right foods. You have to save yourself. I don't think you're crazy at all. On driving here today, one of my best friends called me.

We're both saying to one another, just in a malaise lately. And both of us acknowledged that recently, even when we wake up, like there's been mornings recently, more for him than me, but for both of us, where there's this dread about the day. And for some reason, we both reached the conclusion, we need to work out and

take more walks. And I said to him, a very well-known business man that I know, one of the richest men in the world, now he does an extreme thing. He walks like four or five hours a day. Right? And I'm like, that might be extreme. But I said, there's been something to his mental health, his creativity, he's in his 80s too. His longevity to being outdoors walking on a very regular basis. And it's just something that actually when I do it and I put my phone down, I feel great. And I think you're a million percent, I don't think I know you're a million percent right. You obviously don't need me to validate your research and your work, but anecdotally, it's

exactly right for me. I mean, and the reason why people don't say this, I think part of the industry that we, the world we live in, this capitalistic world, they don't want you to just get better by walking around in the sun, right? Well, then you won't buy their stuff. Right.

So speaking of that, you're reading my mind. What if I'm on medication? I'm listening to this, and maybe it's not you, it's your mom or your kids or something, but I'm on a statin. I'm on some medication for some ailment I've got. I got to figure if champagne, if alcohol is messing my gut up, somehow medication of any type is jacking with my gut somehow. Is it? Well, let's put it this way. We now know that there are many medications that inhibit the bacterial growth.

We know, obviously, antibiotics is one of them. But now we know that acid-reducing medications, they also harm the gut bacteria. Now, the problem with a lot of people is they want to just get off their meds, right? You can't just get off your meds. It's dangerous. It's really dangerous.

And sometimes you need those medications to get you through. You need to work with your doctor and you need to say, hey doc, I want to start to reduce my medications. I'm gonna change my, I'm gonna read this book. I'm gonna change my diet. I'm gonna start doing the exercise. Can we do this together and then start to do it because some people I mean you need an SSRI

Those are the type of medications for depression or anxiety you need that as a bridge Maybe you're starting to do all that but you need some time you yank off right away. You're in the danger zone Yeah, yeah gut bacteria starts to change in three days. No kidding that quickly They a landmark study in nature, which is like the biggest it's like the Harvard of Research journals reported a study where they rapidly changed the diet of people and they just wanted to see like how long does it take? the diet of people. And they just wanted to see like how long does it take

to start to see a big change in their microbiome? Three days. Three days. Was that good news everybody? Cause a lot of stuff in life takes forever. I mean I'm sure it's not fixed in three days, but it's making progress in three days. That's when it starts to, you start to feel,

oh, my cravings are a little different. And you know what everyone, you listen to my show every week. Like, can I just say something to you as someone who loves you and I do the show for you? Do some of this stuff now. Take something we've covered today and implement it. Take at least one of these things.

Go get I'm So F'ing Hungry. Read it. There's stuff in there that I've changed since the last time Amy was here. And it's, you know what? I think you sometimes have changes and you don't realize like, I think you sometimes have changes and you don't realize like I have a lot of energy yeah you know I'm working harder

right now at 51 years old than I have ever worked in my life and I worked really hard when I was young to go from broke to not broke anymore and the truth is I can honestly say this I don't feel like it. I feel really good. Really good. For a dude my age, as hard as I work and travel, I attribute a lot of this stuff to many of the things you've taught me.

One thing for me, it was just really simple, because I'm a simple person. I'm taking a probiotic going forward, and I'm starting to eat way more fiber. Those two things just for me alone are like, this is a huge difference for me. It's just fiber alone, like it seems really simple, but it's been a major game changer for me.

So thank you. Just one, one, you know, you talk about one more. The power of one more. I mean, the thing that I think is so great for people when they hear that, when they read the book, is that you can do one more, I mean that the the thing that I think is so great for people when they hear that when they read the book is that you can do one more you know like so if you just like you said you can have one thing that has fiber in the day that's you can take one walk. Right and the way the reason I like doing one or two is then if things haven't changed I know that wasn't the issue it's the next

thing right and so I'll go to the next thing. What's chrono nutrition? Yeah. Chrono nutrition is this time restricted eating in the literature it's called, but we call it circadian fasting. That's chrono nutrition is you are supposed to be eating at certain times of the day. Medications actually work better when taken at certain times of the day. There's a whole- Great point. I mean, we never even talk about when to eat. We always talk about what to eat, right? So there's a whole, there's a clock

in every single one of ourselves, and if we're not following that clock, you will feel exhausted, you will feel hungry, you will feel the cravings. Have you ever not gotten a good night's of sleep? Are you reading my dad get mind right now? Cause it's about sleep was my next question. Please go.

Cause you talk about this a lot in the book, is sleep and things we can do to sleep better. So yeah, like the number one reason I wanted you back here for me to answer your question so that you can give the brilliance now, is if there is an element to my wellness game that there's still a big hole in, it is sleep. And I think for a lot of people that they don't sleep well. They don't sleep deeply, they don't get into the right

brainwave states early enough in sleep or long enough, they're not really resting when they sleep. So heck yeah, I know what it's like not to sleep well. So please fix this for all of us. Well, I have a question for you if you want to share. Sure. What is your sleep like? What's the issue that you usually have?

Okay. And then we can use you as an example. Okay. Well, in my case, my heart rate's too high when I sleep. I don't like my resting heart rate. I've been working on that. I would say it's staying asleep. So I don't have that hard of a time anymore.

I used to have a hard time falling asleep. My mind was racing. I've done things with making the room cooler, making it very dark in the room, trying not to eat for a while before. But for me, it's staying asleep. I wake up a lot in the middle of the night. And then when I wake up, getting back

into any type of deep sleep, I find, you know, once I'm up, it feels like very surface sleep to me. What are the hours that you wake up usually? A lot. So I would say, I'm also a 50-year-old man, so every once in a while we have to get up and pee in the middle of the night. But I would say that I probably get up, it old man, so every once in a while we have to get up and pee in the middle of the night. But I would say that I probably get up,

it's monitor, I have one of those aura rings, so it tells me. I'd say I'm up every 90 minutes or so, maybe every two hours, best case scenario. So I'm glad you did the sleep hygiene thing, because, and that's what you were saying, the blackout curtains, you keep the room cold, you start to not eat.

But the other thing about it, and you didn't mention this, you start to not eat. But the other thing about it, and you didn't mention this part, is a blue light. Are you getting a lot of blue light or looking at your phone, looking at your computer, activating? So when you have an activating charged conversation, email, phone call, right before bed, what you're telling your brain is that there's a threat. You know there's a lion outside. Your brain's not gonna let you sleep. Your brain's gonna keep you on light mode. Keep you alert so that a little sound will wake you up. Yeah I'm blue light till I go to sleep. I'm on my phone

until I go to sleep. I'm on my phone in the morning. Morning I'm a little better. I'm a little better when I wake up. I've got that 30 minute rule where I don't touch my phone most days for the first 30 minutes, but I have to be completely honest with you. That blue lights in my grill till my eyes close. I'm in my bed. I'm, heck it's when I'm reading, it's when I'm doing emails, it's when I'm buying on Amazon what I want or think about. So yeah, I'm on that phone and I am on that phone all the

time as well. What about when you wake up in the middle of the night? I do check it. Yeah. Yeah. Because you know what? Cause I have this goofy rule where it's not goofy, it's good. I don't check it once I wake up in the morning. But before I get up at 2 a.m. do I check my phone? Absolutely. So one bout of blue light delays your melatonin by 90 minutes. So when have you ever noticed that I've, so what you want to do when you wake up in the middle of the night is not look

at your phone. Maybe you get a clock. If you need to look at the time, an analog clock, a different way to check the time. If you're just curious, don't turn on the lights. Do kind of the squint and, you know, way to check the time if you're just curious. Don't turn on the lights. Do kind of the squint and, you know, walk to the bathroom. Dark, dark, dark. Keep your thoughts really clear. Not, you know, not, you're not going into your to-do list at 2 a.m.

Don't start to rehearse like, oh, I got this big guest tomorrow, I gotta, you know. That's what I do. You don't wanna be in your forebrain, right? Because that's gonna keep you up. So keeping it dark, keeping it kind of, you know, you don't want to be in your forebrain, right? Cause that's going to keep you up. So keeping it dark, keeping it kind of, you know, very, very dim and your thoughts very, very calm, and then get back into bed and then see what happens. Because when you look at your phone, you activate those frontal centers,

those, those are the, that's what's keeping you up. So when you talk about, when people take THC, marijuana, cannabis, all of these aspects, what's happening is it turns off the forebrain. Okay. And so they're able to relax. What do you think about doing that? Taking some little gummy before you go to sleep.

My problem with that is that, what do you do when you don't have the gummy? How do you, it's don't have the gummy? It's like, I'm fine with taking melatonin, taking oils, taking whatever you need as a stopgap method. But what are you gonna do for the rest of your life? You can't, you have to learn

how to turn that forebrain off, right? Like you have to learn to get out of, if you don't train yourself to do that, then you're always gonna have that crutch. That's my only issue with all of this stuff, right? If you can't socialize without your alcohol, are you really social? No, right?

You're really right, Amy. That's my deal. It's the blue light for me. Yeah. Some people it's the room's not dark enough or cold enough or whatever. It's the cortisol, you know, also, I don't know about you, but I have a high stress life.

You go to bed stressed, you wake up in the middle of the night because you have a little bump of your cortisol in the middle of the night. And for some of us high strung people, that bump is enough to kind of wake you up. I sometimes wake up and like, you know, especially when I have a lot going on. Me too. That's how I know.

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Well, this man doesn't want to settle for 150, doesn't settle for 120. He's an author, he's got a book out called The Science and Technology of Growing Young by Sergey Young. So I'm so excited to have this man here today. This is gonna be a compelling, note-taking, awesome, vision-stretching conversation. Sergey Young, welcome to the program. Hi everyone. I'm so excited to be here with you today. What we're going to do today is we're going to go through the different, you know, parts of doing it now as well. So yes, I want to talk about

things that are, they may seem basic. I want to say one thing for me, if you agree with this, Sergey, just the intention, just having the intention of living longer, just making that an outcome of yours as a human being, I believe opens up a space that didn't exist in your life and in your world prior to thinking that thought. Just the thought alone that I'm going to live a long time and picking a number, I think too, having a number. Do you agree with that or is that crazy? Yeah, look, I'm a big fan of it. So I'm a typical placebo man, actually. That's why I like supplements, right? I have plenty of supplements. Yes.

Because, you know, like 30 or 40% of the outcome of the positive result, you know, from the supplements comes from placebo effect. And I'm so I'm a typical placebo man. So my motto every morning I wake up and my mantra is I'm going to be living to 200 healthy and happy years in the body of 25 years old man. So imagine I started to do it a couple of years ago, my life has changed. Because imagine every morning I wake up and three fourth of my life is ahead of me. I have plenty of plans. I can even excuse myself for three years from this planet to go back and forth to Mars. And my family is not going to be pissed off. I have four kids. I'm an investor, so I call it, I'm the founder of diversified portfolio for kids. The psychological aspect of aging is really important. I agree with you. Your target age, if you put it like 10, even 20 years below

than your calendar age, will do amazing things with your body and your mind. You're so right, just experiencing you and your energy. I got to tell you, my audience is diverse. There's people 14 years old listening to this. There's people in their 70s. But one thing is when I hit my 40s and 50s, I started to say things that were insanely stupid. Like, I'm old, I'm old now, I'm old now. Just those statements. And people say you're not old and you don't look old either. By the way, physically you look 25 years old.

And I said, I feel it. But just the verbal part of it, I mean, it's not, it's not part of the book. We're going to get into the details now. I just want everyone to have that intention of living that long in the body of a 25 year old. I love the way you described that. Now let's talk about stuff right now. There's six things that Sergey typically talks about that you could be doing right now.

And we can go through most of them if you want. But one thing that I do is I, because I've had some heart issues, I do regular lab work, regular checkups with my doctor. I'm talking quarterly for me. And for a while I was doing it every other month. Most people will go years without seeing a doctor unless they get sick.

So talk about some of your six things people could do right now to right now engage living longer and more healthy. Yes, beautiful. So for me, it's the most important part of the book. This is why I am in longevity. I mean, you know, always exciting technologies which will be available to us in the next 10-20 years. This is all great, but for me,

change starts today or tomorrow morning, but that's like the only optionality that you have. So some people find it boring. That's why I created this Sergey Young guy. That's why I've developed this horizon to live 250 years. And then the far horizon of longevity to live to 200 years in the form of, you know, internet of bodies, human brain, AI integration, human avatars. But like, we don't need to wait for another 10 to 20 years. There's so many things that you can do today.

Again, it's called boring stuff. And to live to at least 100 healthy and happier. Unless you are really unlucky in genetic lottery. And this is like really rare. So you need to have like really rare genetic disease. And then it's a separate discussion. We're working on that as well. There's so many things that we shoot and we can do today.

So then one caveat before that, humans, we like one silver bullet. And people always ask me like, Sergey, like, what are like, just one thing that I need to do to sort out this kind of health stuff. And I'm always saying, if one answer to aging and age related diseases would exist in this world, then it's either mother nature in a process of evolution, And it's either mother nature in a process of evolution or scientists in a process of scientific research will find this answer. So it's in human biology is the most complex and fascinating field I've ever discovered for myself. So be prepared.

It's always combination of things and you need to follow through on many dimensions. Number one, and this is when I have 30 seconds on longevity, I talk about this, is exactly the thing that you just mentioned, doing your medical screening. We just need to understand we're living in a completely different world today. Like 20, 40 years ago, there was zero value of you knowing if you have cancer or not. It was actually a negative value because cancer was a case of that and you just kind of got the information that you're going to survive for another six or nine months on this planet. And that's it.

You've done. People were deferring their cancer screening days because, I mean, there was like zero useful information and the outcome from that. Right now, making sure you do early diagnostic of cancer, increase your recovery rates from 20, 30% to 90, to even 100%. So your opportunity and ability to survive and actually to sustain the quality of your lifestyle

and the quality of your health is enormous. And for majority of cancer types, early diagnostic of cancer, stage one, early stage cancer is 93 to 100% for major cancer types. This is amazing. Like some of the machines that we see in the hospitals today, it's really space machines like MRI machine, three Tesla MRI, they have the artificial intelligence driven brain, right, network algorithm updated every month. And the last two years, so I'm doing my annual screening every year in San Diego, California,

in human longevity center set up by our very good friends. We go to the same place. Yeah. Yeah. So in the last two years, it was actually, after I've done full body MRI, it was artificial intelligence scanning and looking through my scans. And then it was discussion with doctors. So it's radiologists empowered with artificial intelligence, increase exponentially your chances to get the analytics right, the diagnostic right, and survive. Just one figure and it's fascinating. So every radiologist working under the time pressure, which is probably 100%, 150% of time of their

working mode is successful in diagnostic early stage breast cancer in 38% of cases. Crazy. That's awesome. If you empower the same man or woman with a beautiful profession, empower him or her with artificial intelligence algorithm, the ability to detect grows to 98 to 99%. That's amazing. And we've been investing in so many companies. Diagnostic comes to our home, like, you know,

always call a guard or using our blood tests to detect like the risk of colon cancer. It's just amazing. So well just make sure the most important day of your life every year is the day of your annual screening. If you want to do it quarterly, this is great. Every six... Well, I do, Sergei. Just to jump in, I just want to stay on this. First off, I want you to hear what he said there because I didn't look at it that way. Early stage detection of disease, cure rates and survival rates on most diseases are incredibly high detected early. We die from these diseases because it's stage three

when we find it. It's stage four when we find it. In my case, I don't have perfect genetics when it comes to plaque accumulation of my arteries. I detected it in my thirties. I'm still with you here because I was doing regular lab screenings. So guys, if you don't go to the Longevity Center in San Diego, get an executive physical once a year, get your blood looked at. The way that they look at blood now, everybody, it's not HDL, LDL. There's little particle, big particle. There's your liver enzyme levels. There's all these things.

There's your lipoprotein little A. There's these things you don't even need to know what they are. Just know that they're tested for now. And if you haven't been there in a while do it at least once a year and I think this starts in our 20s I really believe that so I just want to second what he has said there as if I'm anywhere near the expert he is but we do have similar friends and we've been on a similar journey so I just want to really stamp that one is so important yeah this is and and this is much. Like prevention is 10 to 20 times cheaper than treating something when disease manifests itself. Because this is very old school, like 30, 50 years ago. You need to wait until disease will manifest itself. And this is why when you see a dog, right now, you define when you need to see a dog.

And it should be like super regular. Yeah, so that's one. One. I want to go. I want to focus on a couple of them, Sergey, just because we have so many other future things I want to look to. Two is let the food be the medicine. I want you to read the book to get that one, guys. That's why you go get a book, right? What's the food? What's the medicine? Third is get moving. My audience is pretty good at that exercise, moving, those kinds of things. Here's a biggie, eat early and less often. What do you mean by that? Can you define that for us? So basically, I'm well, there's a lot of disagreement what actually extends our life in academic circle. This is one agreement. If you decrease the calorie intake, if you'd literally decrease

the number of calories that you take every day by 15 to 25%, of course, you need to look at the balance between physical activity and the caloric intensity. But so it's actually extends your life by two, three, five healthy and happy years. That's a big thing. Well, it's easier to say, well, Sergey, you need to less 15 to 25% less calories, but it's very difficult to do. So what are my life hacks on that?

One, I do fasting. So I fast 36 hours every week. Wow. Okay. Two nights and one day. It's actually Sunday. Yeah. I started on Sunday evening or on Monday evening and then I, you know,

just two nights and just one day during Monday I just drink some water, herbal tea and that's it. So I asked about that, Sergei, can I inquire about that? So, um, because the fasting, I've had intermittent fasting, we've talked about this, but 36 hours, Phil Mickelson, the professional golfer started doing that about two years ago. He's been a guest on my show. He says he feels literally 20 years younger doing it. When you began doing that, because I've. He's been a guest on my show. He says he feels literally 20 years younger doing it. When you began doing that, because I've not done it, I've done some intermittent fasting, the 36-hour thing. Okay, I want to ask you about this. Did you just right off the bat go 36 hours or did you build up, did you do 24 for a while or do you just go 36 and you're fasting for the 36 hours?

Yeah, so I started to do 24 hours fasting, but then it's, well, what is happening? Like in the first 17, 18 hours of fast, and I'm speaking about the average man or woman, right? We are not average like this. Well, let's say it's actually a beauty of technology. It's going to be much more personalized, but like within the first 16, 18 hours of fasting, but it just cleans itself, right? Your autophagy actually starts after this period.

Well, that's the beauty of that. When you're old cells, which your body doesn't need them, yeah, you can actually clean it in the process of fasting. But this whole thing starts after 17 or 18 hours of fasting. That's why I didn't feel really, I haven't thought that it's logical just to do like 18 hours of fasting and then like the sweetest period,

like the best period of fasting, I start to eat again. Well, so I've done 24 hours and then I thought, okay, well, Sergei, I mean, you're sleeping during the night anyway, don't you? And I'm like, okay, well, that's a treat, but what I can do. So, and I thought rather than starting to eat, so you mentioned I start Monday evening, rather than starting to eat on Tuesday evening,

I was like, can I just extend it to like Wednesday morning? And obviously it's difficult sometimes to go to bed if you're hungry. And do you get hungry anymore? Do you still get hungry? Not really, no. What I do in the evening, I just like, I take fiber. Yeah.

Yeah. And it's zero calories with the water, with herbal tea. It fills my stomach a little bit. And then I go to bed. But like, literally, you just need to see me like on Monday evening at 9 p.m. when I'm going to bed after first 24 hours of sleep. This is like the best sleep I have during my week. You feel so light. You feel so energetic.

I mean, you literally feeling young. And that's the beauty of that. Yeah. So I'm gonna start Sunday that's the beauty of that. Yeah. So I'm going to start Sunday night. I'm going to start. Yeah. Just give it a start. But like, make sure like pre-fasting day, post-fasting day, concentrate on vegetables.

Don't do a lot of like heavy stuff like meat protein or fish protein, et cetera. But otherwise, like the best diet is a balanced diet. And everybody that's listening to this, that's a bodybuilder, except out of the, the point then if you're a bodybuilder and you're training for huge muscles and you're not going to fast for 36 hours because you're taxing yourself and you may need some of those proteins, I think listening to what Sergey has said about 15 to 20% less caloric intake, you could still get away with doing that by just because of these bodybuilders, these fitness people that listen to my show, that segment of the audience, they're incredibly food

disciplined already, right? Just focusing on that because that is the consensus in aging, less food processed through your body, longer life by two to five years. So that's, this is why I had Sergey on you guys. I do think it's important to put it in the context of your physical routine as well. So, I mean, you don't need to be binary about this whole thing, but like, if you take out this kind of fasting pressure from your everyday, you're following like ATR 18 hours of fasting and like six hours of food intake. If you just put it in the context of the week, it might be actually much more useful and

and easier to implement. Okay so guys I want to go through you through his list with you one get regular checkups, two let the food be the medicine, three get moving, four eat early and less often and then the last two I'll have you talk about these, five is constantly work on quitting bad habits and six is make sleep your superpower. What are those bad habits and what about sleep? Because that's changed my life, my sleep situation. I'll let you go there. Yes, so bad habits. Basically, like sometimes we do really stupid or risky choices in our life and that's the problem. And people think it's something superficial. So tobacco smoking,

Yeah. It's minus 10 years from your lifespan. And this is awful. And I thought it's pretty rare because we don't see these people on the street because right now from regulatory perspective, it's prohibited. But like, if you look at statistics,

25 to 30% of adults is still doing tobacco smoking, minus's prohibited. But like, if you look at statistics, 25 to 30% of adults is still doing tobacco smoking, minus 10 years. Not always using your seat belts is minus two years from your life. Just riding motorcycle is 17 times more dangerous than driving the car. 17 mortality rates from motorcycle accidents is like 17 time car and then alcohol. Yeah. Alcohol and coffee, like to my favorite questions. So I'll come back to that. Just one final example, which I wanted to mention.

So I I've been blessed with a lot of travel experience. Years ago, I just went through the book of Tim Ferriss for four hours work week. And I had my wishlist and so I went to North Pole and South Pole and actually, I mean, it sounds really risky, it's just beautiful places on Earth but like it's not that risky. So then I had an opportunity to join the group of guys who were climbing Mount Everest, the highest mountain on Earth and I look at statistics there and there was like 6% mortality rate. And I said, oh, look, I'm not sure I can afford that.

And, but here's the story. Two months ago, I received an email from my very good friend from California. She's amazing woman, entrepreneur. And she's like, well, Sergey, I'm about to climb the most dangerous mountain on earth. And so the name of this mountain is K2. And you know what mortality rate for this is 25%. So Russian ruler, right? It's 17%. Yeah, it's a dangerous

game. It's like 17% of dying. It's like really putting your salaries, but like one out of four is not going to come back. I'm like, oh no, I'm not in this business. So that's very important. And we think it's not with us. Okay? It's about some other people. We never do this kind of stupid choices.

So the polite version of this called passive longevity, I do think it's extremely important. Okay, okay. So that's one and sleep, you know, I was and I'm probably I don't know if you had Matthew Walker on on your show. Amazing guy. So in the book called I think it's called Why We Sleep. This is my book of year 2019. I changed completely my sleep routine because before that we all very active people, we want to do this, this and that. And there's so many exciting things in the world. So I was just borrowing my hours from my sleep credit. I literally my, you know, my every

sleeping time was somewhere around five hours. And I'm like, but after this book, like, my rule is eight hours in the bed, seven hours of sleep. And I measure I actually like I just started to test whoop, I like whoop sleep algorithm. I actually have 97% sleep efficiency this night. Where's my sleep? I use aura. Are you do you like aura? Yes, I'm actually I it's in my home. So I'm using Aura as well.

I actually find Aura algorithm a little bit more forgiving. So sometimes you have not a great kind of night and Aura is stuck. It's good because I'm a positive person. Even if something is bad, if I name it positive, it's actually positive for me. But nevertheless, I don't think it does matter what particular wearable you use. All of the algorithms that you can use is great for that. But I just want to

quote a very good friend of mine. He is the founder of Longevity Clinic in London. And the first time I met him, same question, like, what is the one thing that you would suggest me to do? And he's like, Sergey, every evening we can visit the most powerful clinic in the world. We go to bed. I'm like, oh my goodness, what a beautiful way to put this whole thing and then describe the importance of sleep. It's like, we can really underestimate there's no alternative activity to sleep in terms of sustaining your hormonal balance. This is extremely important. And like, in hormones, other things like, and I do think you discussed it with David Sinclair, right? Like any extreme is bad,

like lack of hormones is not like excessive hormones, your aging is accelerating. But like so your body has this beautiful mechanism that you couldn't really figure out through this medical science or artificial intelligence how to balance your hormones. It just works this way. So use that. You blow my mind because and we're gonna get to wine and coffee back in a second and then we're gonna go to future things but some of them are the future but I wanted to ask you about hormones in a minute too

but I want to say this one thing about the sleep that he just referenced in my first book, I kind of almost bragged about the fact that I went on less sleep than most people and as I've done my show for a long time, done more reading, more research, it's one of the things that I am most focused on in my life is my sleep. And I just want everyone in the audience to know that. Research it, you know. I've had Sean Stevenson on my show. I've had lots of people about sleep.

I've got apps I use to help me sleep deeper. I've got Aura, the Traxit. I've got the Cool Room. I've got a Chili Pad that David or that Tim Ferriss talks about. I do anything I can. The room is dark. All these things they teach you to get into the best sleep state because people like Sergey have encouraged me through their writings and teachings to do it and it's made a huge huge difference for me.

Okay we don't want to skip over wine and coffee. Does it hurt us and how much? It's just that. Okay wine and coffee. So this is funny. This is a lifestyle perspective on that. Well, I'm a big fan of red wine, specifically American wines. After I started to do a lot of business in the US, I'm in love with what you guys have there. So, and I started to dig into this station and I'm also a big fan of coffee. So I do believe, you know, you need to have your kind of cheat things, right?

Whether it's a burger on Saturday or for me it's one or two espresso a day. So my answer is, like, if you look at the research on coffee and wine, the graph always looks like that. Okay, tell everybody what you're describing for the audio people. What do you show? Okay, so you can see that there's like, the graph is pretty flat, but there's like optimal point, which is one or two glasses of wine per occasion, or one or two espresso a day. Got it.

So you have this in statistical terms, you have like relatively, so you can always say like, you know, one or two espresso days is good for your longevity. But the shape of this curve is in statistical terms is really insignificant. So this like, unless you really overdoing this with coffee, or you're really overdoing this with alcohol, with wine, I don't think it's influenced a lot your longevity. But having said that, alcohol, and specifically excessive consumption of alcohol, is really bad things for your body. Because from a certain point of view, after one or probably two glasses, your liver, change the way it's processed the alcohol.

Because before, like, you know, one glass during the evening, it can absorb everything. It's going to be super friendly for your body. After that, well, it's a completely different mechanism. Okay, it's actually converted this whole excess of energy and alcohol into fat. So that's a problem. So my rule is one or two glasses per occasion, which is basically my definition of occasion. It's either Friday or Saturday, okay? Once a week and this is fine.

You can do it. But not more than two glasses of red wine, particularly like red, I think white is particularly beautiful as well, but not every day, because after the age of 40 or 45, you will find yourself in trouble with everyday conception. Even if it's just one glass,

it just changes your mind. It's like, look at if you use oar ring or you use whoop, like whatever algorithm to track in sleep that you're currently looking at. You can see that after a couple of glasses of wine, your deep sleep period starts not around midnight, but somewhere around four or five a.m. Yes, that's right. This is bad. And the same thing with coffee. And there's two groups of people. One is really receptive to coffee and caffeine. So if I will drink a couple of espresso after 2 p.m., I will not be able to sleep well.

And for me, again, deep sleep actually, a period starts somewhere around 4 or 5 a.m. during the night, not around the mid-night. This is bad. I know a couple of friends, they can have like two espresso in the end of the dinner and they will just like almost die in a bed in the next 30 minutes. So I think there's a power of the example that we just used. And the power is like 30-40 years ago for you to do experiment and longevity is 15 years exercise. You take a group of old people and you wait until all of them die. This is your feedback cycle 30 years ago. And what you can do in this world with 15 years feedback cycle.

Right now it's like that. It's every minute with every variable you have. You get like every morning, you can look at the quality of your sleep and have very important takeaways for your lifestyle changes. So that's how both you and I discovered that, you know, both caffeine or alcohol in the form of wine or any other bad habits, actually in negative way influence our sleep. So that's the beauty of the feedback. Got it. I like that we're allowed to drink wine a few days a week and have coffee because I want to be alive 150 years or 200 years but I also want to live. You know it's not just

being alive I want to live and wine is part of how I feel I'm living sometimes. So I feel good about that. Sergey you're awesome. Today was incredible. This will be shared to millions of people. I can feel it. We're gonna do this again. God bless you. Take care. Most of the messages I'm getting from all of you are, I want to get more fit. I want to understand my body. I want to lose some fat. I want to build more muscle. I want to be healthier.

And so I was thinking, who is the best person on the planet that I've watched in this sector? And the more and more I observed him, it's Dr. Lane Norton. Dr. Lane Norton, thanks for being here, bro. I appreciate the opportunity. Thanks, Ed. So diets first. I've heard you talk about this, but I want you to share this. How do you feel, number one, about intermittent fasting and feeding windows in general?

Do you believe in reduced feeding windows? Do you think there's a benefit or any detriment to doing that? I just want to get that part on the table first. Yeah, so about 10 years ago, this kind of got pretty popular. And now you have all different forms of intermittent fasting, whether it's 16, 8, 24, you know, one meal a day, alternate day fasting, 5, 2. I mean, there's all different forms.

And they've all been studied. And there's all sorts of research studies. And, you know, I kind of always default to one of the meta-analyses say, which meta-analysis are basically studies of studies. So they try to take studies with commonalities between them that fit the inclusion criteria and then say, can we come to a consensus with what the research data says? So what you tend to see is if it's just if the inclusion criteria is pretty loose, the fasting diets do a little bit better with weight loss, but when the inclusion criteria includes equating

calories on a weekly basis. So for example, if you're alternate day fasting, obviously one day you're eating way less calories, but another day you're eating much more calories. So if you compare that to like a continuous calorie restriction where you're getting the same amount of calories each day, but at the end of the week, the amount of calories you're taking in is the same, you just don't see differences in fat loss. Does that mean calorie is king? I mean, for the most part, yes. There's a lot of people don't really like that idea.

A lot of people don't really like that idea. It's like we've tried to hack our way around this idea. It's kind of like, oh, if we just hack our way around the idea that, you know, you need to spend less money than you earn if you want to save money, you know? And at the end of the day, like, you can't really get around it.

So now that being said, fasting can absolutely be useful for certain people because some people, when they do intermittent fasting, they don't feel hungry during that fasting window, and then just by reducing their feeding window, they're able to eat less calories. So I think the point is, it's not that it can't be a useful tool,

it absolutely can be a useful tool, but it's not better in terms physiologically from another calorie-equated diet. And I think the one thing people gotta be careful of is sometimes on these fasting diets it can be difficult to get enough protein in because you're shortening that feeding window so much. So that's the one thing I tell people to kind of be mindful of. Especially like after you work out right? Like I've always eaten protein, I don't know if I'm supposed to, maybe this is one of these myths, but I've always given myself

protein after I've worked out. I don't know if that that matters but I have myself because I do now intermittent fast for the most part and one of the things that I feel is I do feel a little weaker after and before I train. I don't know if that's the lack of carbs, the lack of protein. There's a few different studies looking at this. Grant Tinsley, Professor Grant Tinsley has done some great work on this. So they've done a couple studies using the 16-8 fasting with resistance training. And they saw that at least over a 12-week period, there wasn't a difference in body composition between that and continuous calorie restriction with more meals throughout the day.

Now, the one caveat to that is they were having people eat three meals during that eight-hour feeding window, so kind of every four hours, and they were having the people train within that feeding window. So... Train when they're eating, not train when they weren't eating. Correct. Now, some people, again, this is where, if we look at the research, the research will tell us, you're probably better off training

within that feeding window. However, some people don't like the way they feel when they're training on a full stomach. So I kind of default to, you know, the research can guide us, but if you as an individual feel better a certain way, I think that's fine. And I think the other thing to keep in mind is that, you know, like 10 years ago, I, my criticisms of intermittent fasting were, I think it's fine for fat loss. But as someone who, like I did my PhD specifically in protein metabolism, we know you can't really store protein.

Like you can store fat, obviously, in adipose. You can store carbohydrates somewhat as glycogen. Protein doesn't really have a storage form. Now some people will say, well, your muscle tissue is storage form. Well, that's like saying a house is a storage facility for wood. Like yeah, you could get wood out of a wood house, but that's not why you build the house, right?

It's not a storage facility. So that being said, there's also a cap to like how much protein synthesis or muscle building you can get out of a certain amount of protein. So like if you eat 50 grams of protein versus 100 grams of protein in a meal, 100 grams isn't going to give you more muscle building you can get out of a certain amount of protein. So like if you eat 50 grams of protein versus 100 grams of protein in a meal, 100 grams isn't going to give you more muscle building. There's a cap you hit somewhere around 25 to 50 grams depending on your lean body mass and the source of protein. What happens? You just can't process that much at one time? It's not so much that you just capped out kind of the synthetic capacity of like initiating

that muscle protein. This is really good. of the synthetic capacity of like initiating that muscle protein synthesis response. So that being said, one of my things was like, okay, well, if we're fasting for, you know, 16, 20 or whatever hours, my concern is, all right, you're not getting that protein synthetic response. Can you get it in the window? And now in the window, you're capped. So is that going to cause a problem?

I've kind of walked that back a little bit, at least with the studies on the 16-8 fasting and getting three meals. It appears that that is sufficient to still get those benefits. Now I will say it's important to have some caveats. The first one is these studies are only 12 weeks. Looking at differences in muscle mass, muscle doesn't build quickly and it doesn't tear down quickly, at least to people who are continuing to resistance train. And so is it possible there could be differences over like a one year period?

It's possible, but we haven't seen them yet. And the other one is like if you're ill depends on like what's most important to you, right? Like if you're somebody who's just looking to get in shape, don't worry about eating four or five meals a day. Like if intermittent fasting helps you, great. Like you can still build muscle, you know, doing it. Don't you think some people do it also, not to interrupt you, but some people do it. By the way, as a layman,

my concern about intermittent fasting for me and I do it was not being able to get enough protein in the window. And to your point, if you can only process 25 or so at a certain given period of time, you gotta eat a lot of protein in a certain duration of time, staged somehow the right way. I did worry about that. But the other reason I do it, and I know that, I know we're talking about fat loss and muscle building in particular, but many people do claim that they feel lighter, more energy. The,

the feeling of not eating throughout a day and processing food and digestin seems to have some benefits. So that's a separate area, but would you agree that there may be some benefit to that? Or is there no studies that validate that even? We haven't really seen that yet, but again, that, if you feel that way, let's say, let's say it's placebo. People get, people get really bent out, let's say it's placebo. Right. People get really bent out of shape when you bring up placebo.

I think placebo's great. But placebo is an actual effect. So people miss this. So placebo, for those who aren't familiar, it's the power of suggestion. And so people think that if I say something might be a placebo effect, that what I'm saying is that their brain is lying to them and they don't actually have that feeling. No, placebo actually has drug-like effects. So there was actually a study done where they told people they were giving them anabolic

steroids and they didn't. And that group that was told that got anabolic steroids got stronger and built more muscle than the group, the other group that wasn't getting anabolic steroids got stronger and built more muscle than the group the other group That wasn't getting anabolic steroids. I come on. Are you serious? That's serious. Wow So wow, you know, the power of belief is pretty powerful and I'll give you another example Wow, there was a study done where they were there was multiple aspects to the study but one of the things they were looking at was a Hormone called ghrelin. Yeah, which is a hunger hormone and

one of the things they were looking at was a hormone called ghrelin, which is a hunger hormone. And they were assessing people's genetics. And so whether they were high secretors of ghrelin or low secretors of ghrelin, and then they looked at what happened. So they kind of had four groups. So they looked at these people's genetics, but then they randomly told them what they were. So you had people who were low secretors of ghrelin told they were low, low secretors of ghrelin told they were high, high secretors of ghrelin told they were low, and high secretors of ghrelin told they were high. And what they found was it didn't matter what the genetics were, it mattered what they told them. What they told them. You know what's funny when you say that? I used to say I got rich

based on placebo. I got rich on it. I believed I was rich. I believed I was wealthy and the placebo effect caused me to act in accordance with that belief system and it produced results. Now I don't know if that was chemical or not, but certainly there's a huge benefit. People think, ah placebo, you're stupid. You believe something that's not really happening. Your point is that there's data. Now let me just make very clear about one thing. One of the things I do love about you is you'll call out what you think is BS on there. So intermittent fasting aside, what you're telling me I think is that if I just eat liver,

if I just eat liver all day long, that I'm not going to just get sexy and jacked because as it turns out, perhaps that dude's got caught with his pants down recently. So not just eating liver all day long, whether it was a fasting window or an intermittent fasting, it's not going to produce what I want. Is that what you're unfortunately telling me? Yeah, I mean, again, I think people will hear what I say sometimes and take it a little bit too far, which is if I say something like, you know, liver doesn't have any, you know, magical benefits

outside of the protein and vitamins you're getting out of it. So you could just take a protein shake and vitamins if you wanted. People say, well, Lane's saying, well, how can you say that liver is bad for you? Well, I didn't say it was bad for you. I just said that it's, you know, not magic. Same thing for intermittent fasting. If you are listening and you like intermittent fasting, or maybe you haven't even tried it, maybe you should try it. Maybe it will help you, you know, reduce your calorie intake. I've known plenty of people who have said, you know, all I did was. I've known plenty of people who have said, you know, all I did was limit my feeding window and I lost 50 pounds doing that.

Yeah. Like, that's a completely reasonable reason to do it. Mm-hmm. But I think we gotta be careful. People tend to, when they find something that worked for them, whatever, trip that algorithm for compliance in their mind, that it's not just good enough to say, well, this worked for me, it just made adherence easier.

This is the way. Correct. Yeah. For everyone. And you know, the fact is everybody's put together differently in terms of their psychology and sociology and those sorts of things. So if intermittent fasting works for you and you like it, fits your lifestyle, fantastic. The one thing that we know about diets is the most important aspect of diet is what can you actually be consistent with? Adhere to it. Fantastic. The one thing that we know about diets is the most important aspect of

diet is what can you actually be consistent with? Adhere to it. Yeah. I mean, that's, that's the great, people want to poo poo it because it doesn't sound sexy. But it's like, I mean, I like to use financial examples. It's like saving money. People want to do all these hacks and stuff. It's like, dude, just, you're not even being consistent. Just be consistent. So about that, this is so good, by the way, this is exactly what I hope we would do today because I do like your ability to just, I told you before we went live, I said, look, you're the smartest dude in

the room, every room you're in and you never have the need to sound like it. I think that's a huge compliment. The other thing is you take very complicated things and you make them simple and easy to understand. A couple things you said, I just want to give you references to. I did try to work out during my feeding window and I kept vomiting. So for me, I think you're right, a lot of people don't respond well when they have to eat in a short window and train. That's just for me, didn't work for me. Having said that, when I'm not in my feeding window when I train, I feel slightly weaker. I'm staying with intermittent fasting because I do overall feel more energetic when I do it. You know, the other thing I

noticed just watching you today, like you really have a heart. I'm just grateful for the opportunity to help people. Thank you, bro, for today very much. Thank you. I have a good friend here this week. He's in the Three Time Club. There's only been three people, as far as I know, to ever be on the show three times.

So Dr. Joe Dispenza, Tony Robbins, and Sean Stevenson, who's my guest today. And he is one of the world's experts on health. Sean Stevenson, welcome back to the show, brother. Man, I'm in esteemed category. You are. That's amazing. It is, it is.

Yeah, I'm so grateful. You say the food piece of it, and by the way, that's what's wonderful about the book, because there's all this different stuff on food, which we're going to cover in a minute, the preparation of the food, different ways to do it. But let me ask you about this. Food is information, something that about this. Food is information.

Something that you say. Food is information. What the heck does that mean? How is food information? You know, first and foremost, you know where we are with science right now, everything is really even more so than just information, it's energy.

And food isn't just food, it's information. And there's like a data transfer that takes place. And let me talk about this from a very practical place and then we can get a little bit deeper. From a practical place, the microbiome is having a minute right now. It's having a moment in the sun. A lot of people are talking about this,

but I like to point out the obvious that's overlooked. And if we're talking about the influence on our microbiome, whenever you eat a food, you're eating that food's microbiome. So whenever you eat a blueberry, you're eating that blueberry's microbiome. Whenever you eat an avocado, you're eating that avocado's microbiome.

You're taking on that data. So in this context, it's a file transfer of microbial data. All right. Now to go deeper, being that food is information, one of the things I've been working to get into popular culture is this growing field of nutrigenomics. So it's nutrigenomics and nutrigenetics. And essentially, we've uncovered that every bite of food that you eat

changes your genetic expression. It alters how your genes are being expressed, all right? And so for years, in particular when I was in my university classes, we were really taught that genes were our destiny. By the way, that's a huge statement you just made. I mean, you're saying food alters the genetic expression in our bodies.

Well, just pause on that, everybody. I mean, I don't wanna jump in and interrupt you, but that's a pretty profound, somewhat revolutionary statement. You're saying I can turn on and off particular genes based on the information I'm giving my body through food. Absolutely. So when Hippocrates, the father of modern medicine,

has this quote that gets passed around on social media that let food be our medicine, medicine be our food. Sometimes I can get lost in translation because we become kind of tunnel vision and especially medicine where medicine is medicine, right? Medicine is medicine, food is food. But if we look at the sheer amount of pounds of food that we're eating,

compared to oftentimes micrograms of a drug. Great point. And understanding that this food is literally changing your genes, which then downstream are determining which proteins are getting built. Downstream is determining what your DNA is doing. What kind of copies are getting made of you?

Wow. Where's the real power at? Wow, food. Exactly. And so again, it's complimentary with medicine, you know, conventional medicine today, but if we don't understand the food portion, we're really, really missing the mark.

And this is one of the other big insights that I wanna impress upon everyone. And you know, you know a lot of, Dr. Gabrielle Lyon, you know, good friend, we know so many wonderful people who have worked in conventional medicine. I went to a traditional university, I went to a conventional nutritional science class and was largely miseducated, full caveat.

But my friend who's a cardiologist and award-winning, matter of fact, let me talk about my friend, Dr. Will Bolswitz, who's an award-winning top tier gastroenterologist. He studies the gut. All right. And his training and his practice is revolving around the organ responsible for digestion, assimilation and elimination of food.

Guess how much he learned about food in his 12 year education. A couple of months. That's crazy. That is absolutely crazy. 12 years, a couple of months. And's crazy. That is absolutely crazy. 12 years, a couple of months, and it wasn't this particular food can cause this, or it was like, this is what happens

when you have a rare B12 deficiency in your patient. Man. So it's literally missing the mark because it's not just about what's traveling through there, it's what's making the tissues themselves. It's all made from food. Your intestinal tract is made from food. It's all made from food. Your intestinal tract is made from food Your heart is made from food your brain top-tier cardiologists top-tier

Neuroscientists and neurologists if you don't understand that you're looking at food when you see your patient. We're really missing point This is the end my