These 11 Longevity Scientists Convinced me to Change my Mind on These Topics

Summary

The video transcript highlights 12 key insights gained from industry experts on a health and wellness channel. These insights range from the importance of increasing protein intake with age for muscle health and longevity, to the impact of Omega-3s on cardiovascular health, and the role of GABA in relaxation. Other topics include the benefits of creatine for recovery, the significance of muscle mass, the influence of diet quality over calorie count, and the effects of alcohol on brain health. The discussion also touches on the potential of peptides for injury recovery and the concept of energy flux for overall health and fitness.

Takeaways

• 📈 Increasing protein intake with age is crucial for muscle protein synthesis and combating anabolic resistance.
• 🏃‍♂️ The importance of V2 Max and aerobic fitness for longevity, emphasizing the benefits of vigorous exercise.
• 💪 Muscle mass is vital for longevity and countering frailty, affecting metabolic health even more than strength.
• 🥩 Creatine's role beyond muscle building includes reducing inflammation and promoting recovery.
• 🐟 Omega-3s are essential, with a deficiency potentially being as harmful as smoking in terms of cardiovascular risk.
• 🇲🇨 Monaco and its high life expectancy may be attributed to a diet rich in polyphenols and optimal sun exposure for vitamin D.
• 🥗 Nutrient quality may be more important than calorie count for longevity, challenging the focus on caloric deficit.
• 🍌 Bananas contain an enzyme that degrades polyphenols, potentially reducing the health benefits of fruit smoothies.
• 🍕 The high consumption of ultra-processed foods in the U.S. compared to Europe contributes to appetite and health issues.
• 🧠 GABA supplements may not work for everyone due to their inability to cross the blood-brain barrier unless there's a 'leaky brain'.
• 🍺 Alcohol's negative impact on the brain includes disrupting white matter, leading to slower communication between brain cells.
• 🥜 Peptides like bpc157 show promise in injury repair and recovery, increasing blood flow and stimulating healing.

Q & A

What did the host learn about protein intake from Dr. Peter AA?

The host learned that as we age, we need to increase our protein intake contrary to the common belief that we should decrease it. Dr. Peter AA suggests that the ideal protein intake is about 8 to 1 gram per pound of body weight, which is higher than the recommended dietary allowance.

What is the significance of V2 Max according to Dr. Peter AA?

V2 Max is crucial for longevity and aerobic fitness. Dr. Peter AA emphasized the importance of occasional vigorous exercise, as people with higher V2 Max levels have significantly lower all-cause mortality rates compared to those with lower V2 Max levels.

How does Dr. Gabrielle Lion view muscle mass in relation to longevity?

Dr. Gabrielle Lion believes that muscle mass is essential for longevity, especially in preventing frailty and maintaining a high quality of life. She argues that muscle mass is equally important as strength and that maintaining skeletal muscle mass is critical for overall health and longevity.

What new insight did Dr. Darren Cand have about creatine?

Dr. Darren Cand shared that creatine is not just a muscle-building supplement but also has anti-inflammatory properties and can encourage recovery. Creatine does not directly increase protein synthesis rates but has anti-catabolic effects, which can help reduce muscle protein breakdown, especially in males.

What did Dr. Ronda Patrick reveal about Omega-3s and cardiovascular disease risk?

Dr. Ronda Patrick explained that having a low amount of Omega-3s in one's diet can be as detrimental to cardiovascular health as smoking. She highlighted that individuals with high Omega-3 levels, even if they are smokers, can have the same life expectancy as non-smokers with low Omega-3 levels.

What unique perspective did Dr. Steven Gundry offer on longevity?

Dr. Steven Gundry challenged the Blue Zone theories and pointed out that Monaco and Monte Carlo, known for high life expectancy, follow an Italian diet. He suggested that the polyphenol content in olive oil, rather than just the olive oil itself, is a significant factor in health and longevity, along with optimal sun exposure and vitamin D levels.

What did Dr. Paul Saladino teach the host about nutrient quality versus calorie counting?

Dr. Paul Saladino opened the host's eyes to the idea that nutrient quality may be more important than calorie counting for longevity. He referenced a study on monkeys that showed nutrient quality trumped low calories in terms of lifespan extension, suggesting that eating a nutrient-dense diet could be more beneficial than focusing solely on caloric restriction.

What was the surprising fact about bananas in smoothies from Dr. Ronda Patrick's discussion?

Dr. Ronda Patrick shared that bananas contain an enzyme called polyphenol oxidase, which degrades polyphenols. Therefore, adding bananas to berry smoothies can actually reduce the beneficial polyphenol content, making the combination counterproductive.

What did Sean Stevenson reveal about processed food consumption in the United States?

Sean Stevenson highlighted that the United States has a high consumption of processed and ultra-processed foods compared to Europe. He cited a study showing that the average child's diet in the U.S. was made up of almost 70% ultra-processed food by 2018, contributing to issues with appetite control and overall health.

What does Dr. Scott Seiver explain about GABA supplements?

Dr. Scott Seiver clarified that GABA supplements typically do not work because GABA itself cannot cross the blood-brain barrier due to its large molecular size. However, GABA supplements might have an effect if an individual has a leaky gut, which can indicate a leaky blood-brain barrier.

How does Dr. Daniel Amen describe the effects of alcohol on the brain?

Dr. Daniel Amen explained that alcohol consumption is associated with decreased white matter in the brain, which are the nerve cell tracts responsible for communication. Alcohol causes disruptions in these 'highways' in the brain, leading to slower communication and overall negative effects on brain function.

What benefits did the host experience from using the peptide BPC 157?

The host found that BPC 157 helped with injury repair by increasing angiogenesis, which is the formation of new blood vessels in a specific area. This stimulated recovery and was particularly beneficial for the host's shoulder injury.

What is Allan Aragon's perspective on energy flux and its role in fat loss?

Allan Aragon emphasized the importance of a high energy flux, which involves consuming more calories and expending more energy through movement. This approach is more beneficial for fat loss than eating less and moving less, as it generates a spectrum of physiological adaptations that include increased bone density, muscle mass, mitochondrial activity, and improved muscular skeletal integration.

Outlines

00:00

📚 Learning from Industry Experts

The speaker reflects on the insights gained from various industry experts who have appeared on their channel. They discuss how these interactions have changed their perspective on certain topics, opened their eyes to new ideas, and taught them interesting facts they were previously unaware of. The speaker also mentions a promotional link for a free variety pack of Element Electrolytes, a drink designed for those who want to stay hydrated and energized without consuming many calories.

05:01

💪 The Importance of Protein and Muscle Health

The speaker discusses the significance of protein intake, especially as one ages, as explained by Dr. Peter AA. Contrary to popular belief, it's important to increase protein consumption with age to support muscle protein synthesis. The speaker also highlights the importance of V2 Max for aerobic fitness and the benefits of vigorous exercise. Dr. Gabrielle Lion's views on muscle health and longevity are also shared, emphasizing the role of muscle mass in preventing frailty and maintaining a high quality of life.

10:02

🥦 Nutritional Insights and the Impact of Omega-3s

The speaker explores the role of creatine in reducing inflammation and aiding recovery, as explained by Dr. Darren Cand. They also discuss the critical importance of Omega-3s in the diet, with Dr. Ronda Patrick revealing that a deficiency in Omega-3s can be as detrimental to cardiovascular health as smoking. The speaker also touches on the longevity benefits of the Mediterranean diet, as discussed with Dr. Steven Gundry, and challenges conventional Blue Zone theories.

15:02

🍌 The Role of Nutrient Quality and the Dangers of Processed Foods

The speaker talks about the importance of nutrient quality over calorie count, as explained by Dr. Paul Saladino. They discuss a study involving monkeys that suggests nutrient-rich diets can extend lifespan, even without calorie restriction. The speaker also addresses the prevalence of processed food consumption in the United States, as highlighted by Sean Stevenson, and its impact on health and appetite control.

20:04

🧠 Neurotransmitters, Alcohol's Effects, and the Potential of Peptides

The speaker delves into the world of neurotransmitters, with a focus on GABA and its role in relaxation, as explained by Dr. Scott Seiver. They also discuss the negative effects of alcohol on brain health, as detailed by Dr. Daniel Aarón, and the potential benefits of peptides for injury recovery, particularly bpc157, as shared by Dr. Kyle Gillette. The speaker concludes with Allan Aragon's insights on energy flux and its impact on fat loss and overall health.

25:07

🚀 Embracing Change and Continuous Learning

The speaker emphasizes the importance of being open to new ideas and perspectives, as this is crucial for personal growth. They reflect on the significant shifts in their understanding over the past couple of years, thanks to the knowledge shared by the experts they've interviewed. The speaker encourages viewers to stay tuned for more insights and to be willing to experiment and adapt in order to evolve.

Keywords

💡Protein intake

Protein intake refers to the amount of protein consumed in a person's diet. In the video, it's highlighted as crucial for longevity, especially as one ages. The discussion with Dr. Peter Attia emphasized the need to increase protein intake with age, contrary to the common belief that it should decrease. This concept is central to the video's theme of reevaluating and adjusting dietary habits for better health and longevity, based on insights from experts.

💡V2 Max

V2 Max, or VO2 max, represents the maximum rate of oxygen consumption during incremental exercise. Dr. Attia's comments in the video link higher VO2 max levels to increased longevity and aerobic fitness. This concept is crucial in understanding the role of vigorous exercise in maintaining health and reducing mortality risk as one ages.

💡Muscle mass

Muscle mass refers to the amount of muscle in the body. Dr. Gabrielle Lyon discusses its significance for longevity and how maintaining muscle mass can prevent frailty and associated metabolic changes. The video emphasizes muscle mass as an often overlooked yet critical factor in aging healthily.

💡Creatine

Creatine is a substance commonly associated with energy production and muscle building. In the video, Dr. Darren Cand reveals its lesser-known benefits, such as reducing inflammation and enhancing recovery. This underscores a broader theme of the video, which is the multifaceted benefits of nutritional supplements beyond their conventional uses.

💡Omega-3

Omega-3 fatty acids are essential fats important for health. Dr. Ronda Patrick's discussion in the video suggests that a high omega-3 index might be as significant for life expectancy as avoiding smoking, highlighting the profound impact of these fatty acids on cardiovascular health and overall longevity.

💡Processed foods

Processed foods refer to foods that have been altered from their natural state for convenience or safety. Sean Stevenson's segment in the video addresses the high consumption of ultra-processed foods in the U.S., linking it to health issues and distorted taste signals, which aligns with the video's broader theme of dietary impact on health.

💡Gaba

Gaba (gamma-aminobutyric acid) is a neurotransmitter in the brain that helps promote relaxation. The video discusses its role in brain function and the effectiveness of Gaba supplements. Dr. Scott Sher's input provides insight into the complexities of neurotransmission and the importance of brain health, reinforcing the video's theme of nuanced health understanding.

💡Alcohol impact

The impact of alcohol on the brain and body is explored through Dr. Daniel Amen's research, which shows how alcohol consumption can lead to negative changes in brain structure and function. This topic in the video sheds light on the broader implications of lifestyle choices on health, emphasizing the importance of awareness and moderation in alcohol consumption.

💡Peptides

Peptides, short chains of amino acids, are discussed in the context of injury recovery and performance enhancement. The video features Dr. Kyle Gillette explaining how specific peptides like BPC 157 can promote healing, aligning with the theme of innovative medical therapies for better health outcomes.

💡Energy flux

Energy flux refers to the balance between calories consumed and expended. Allan Aragon's discussion in the video highlights the concept of high energy flux (consuming and burning more calories) being beneficial for metabolic health and fat loss, reinforcing the idea that diet and exercise should be balanced for optimal health.

Highlights

The importance of increasing protein intake with age was emphasized, contrary to the common belief of decreasing it for longevity.

The significance of V2 Max and aerobic fitness for longevity and the benefits of vigorous exercise were discussed.

Muscle mass was highlighted as crucial for longevity, especially in preventing frailty and maintaining a high quality of life.

Creatine's role in reducing inflammation and encouraging recovery, beyond its known benefits for muscle building and strength, was revealed.

The potential negative impact of a low Omega-3 index on life expectancy, comparable to the risks of smoking, was discussed.

The unique longevity factors of Monaco and the importance of a nutrient-dense diet were explored, challenging traditional Blue Zone theories.

The quality of nutrients was presented as more important than calorie count for longevity, based on a study involving monkeys.

The negative effects of processed food consumption, particularly in the United States, on appetite control and health were discussed.

The presence of an enzyme in bananas that degrades polyphenols, potentially reducing the health benefits of fruit smoothies, was revealed.

The limitations of GABA supplements due to their inability to cross the blood-brain barrier, except in cases of a leaky brain, were explained.

The detrimental effects of alcohol on brain white matter and overall health systems were detailed.

The use of peptides, specifically bpc157, for injury repair and its role in angiogenesis was discussed.

The concept of energy flux and its positive impact on physiological adaptations for better health and performance was introduced.

The channel's host shared personal experiences of shifting perspectives and the importance of continuous learning and self-experimentation.

A variety pack of Element Electrolytes was offered for free with any purchase through a provided link, highlighting the benefits of electrolyte consumption.

Dr. Peter AA's recommendation of protein intake based on body weight for optimal muscle protein synthesis was mentioned.

Dr. Gabrielle Lion's emphasis on the importance of muscle mass, especially in the aging population, was discussed.

Dr. Darren Cand's expertise on creatine and its multifaceted benefits beyond muscle building were shared.

Dr. Ronda Patrick's insights on the critical role of Omega-3s in cardiovascular health and life expectancy were presented.

Dr. Steven Gundry's controversial but thought-provoking views on longevity and diet were explored.

Dr. Paul Saladino's perspective on the importance of nutrient quality over calorie counting for health and longevity was discussed.

Sean Stevenson's revelations on the high consumption of processed foods in the United States and its health implications were shared.

Dr. Scott Secher's explanation on the role of GABA in the brain and the limitations of GABA supplements was provided.

Dr. Daniel Aamos's research on how alcohol affects the brain and the associated health risks were detailed.

The potential benefits of peptides for performance enhancement and recovery, as discussed by Dr. Kyle Gillette, were highlighted.

Allan Aragon's emphasis on the importance of energy flux for fat loss and overall health was presented.

Transcripts

I've had the pleasure of having some

very interesting experts on my channel

over the last year and with this I've

learned amazing things and these are the

top 12 things that I have learned from

industry experts that have come on my

channel they've changed my mind on

particular things they've opened my eyes

to different perspectives or they've

just taught me very interesting things

that I never ever knew so in this video

we'll break them down and we'll actually

cut to little clips of them so you can

hear them from the experts themselves

let's go ahead and jump right into the

first one but first there is a link down

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variety pack so you can try all the

different flavors with any purchase the

first guest I want to talk about was Dr

Peter AA and what I learned from him was

something really interesting we knew

that protein was important for longevity

but what we didn't realize was how

important protein was as we get older Dr

Peter AA enlightened me and shared that

as we get older we actually need to

increase our protein intake and a lot of

times people say we should decrease it

because protein could be quote unquote

bad for longevity but Dr Peter AA really

seems to disagree with that he feels

that as we get older we need to start

increasing incrementally our protein

intake every time we get older we

increase that protein intake so I want

to cut to that clip where he shares that

and I also want to cut to another clip

where he mentions how important V2 Max

is for longevity and our aerobic fitness

and actually pushing some occasional

vigorous exercise so take a look so the

older you get the more anabolically

resistant you get um and therefore the

more protein you need for muscle protein

synthesis so I tell people that a really

good rule of thumb is somewhere between

about 8 and 1 gram of protein per pound

of body weight um which sounds like a

lot and it is a lot if you're comparing

it to the recommended dietary allowance

which is you know woefully low that's

something to the tune of uh8 gram per

kilogram of body weight so it's about

half uh what I would suggest is is ideal

um everything else I think you know

there's there's a lot more detail to

that if we want to get into it for

example the timing with which you

consume that protein matters greatly you

can't just eat it all in one meal so for

people who are into intermittent fasting

and want to eat one meal a day that

strategy is not going to work you're

going to have to you know eat protein

outside of that fasting window to make

sure you get it because we we have a

really hard time using all the protein

for muscle protein synthesis so it kind

of has to be in smaller doses I assume

people listening to us know what a V2

Max test is if you've talked about it

okay so imagine you take 100 people the

same age uh and we'll do it the same sex

um and you do a V2 Max test then you

rank them you'll you you can cut them

into percentiles so you could say sort

of the bottom you know 25% the next 25%

the next 25% the next 25% if you just

start to do comparisons from top to

bottom and if you do a really extreme

comparison which is the bottom 25% to

the top 2% that difference has a hazard

ratio of five that's a 400% difference

in all cause mortality if you just look

at the bottom group The Bottom 25% and

compare it to the third 25% so people

somewhere between 0 and the 25th

percentile to 50 versus 75th percentile

that's a hazard ratio of about 2.75

that's

175% difference in all cause mortality

the next one is one of my favorite

people Dr Gabrielle Lion now she has

made a huge name for herself talking

about muscle as far as longevity is

concerned and it coincides really nicely

with what Dr Peter AA was talking about

however Dr petera was coming at it more

from like a Zone 2 and also a V2 Max

perspective she tends to come at it from

a resistance training and a muscle

perspective so I want to cut to a clip

of her talking about how muscle is so

important for longevity especially when

it comes down to Frailty that's one

thing that we Overlook is if we want to

remain active if we want to remain

having a high quality of life we can't

be falling down and breaking our hip and

one of the best ways that we can support

that is by having muscle mass and

hearing it straight from the horse's

mouth coming from Dr Gabrielle lion it's

so eloquently said because in the

literature and what a lot of the experts

are saying is that muscle mass doesn't

matter the amount of mass doesn't matter

but that's not true and especially in

the Aging population we see that when

they lose skeletal muscle mass we see

increase in blood glucose we see a

change in insulin resistance so they

become much more insulin resistant we

see an increase in triglycerides often

an increase in fatty acids there's all

these other metabolic changes so while

strength is important arguably muscle

mass is equally as important and again I

believe that we're going to start to see

changes in the literature when we

incorporate directly looking at skeletal

muscle that's probably the the most

critical so I really do believe that

skeletal muscle is the organ of

longevity yeah and that we have spent

decades focusing on Obesity and all

these diseases that ride along with it

when really we should be focusing on

skeleton muscle mass not from a bro

perspective not from looking jacked and

tan but really from a muscle Centric

medicine perspective what is critical

the next one was when I had Dr Darren

kand on the channel he is one of the

world's if not the world's leading

creatine expert what I learned from him

was that creatine is much more than just

a energy building muscle building

supplement it has the impact to reduce

inflammation and to actually encourage

recovery that's what I didn't realize I

didn't realize there was such an effect

on Creatine in improving how quickly we

recovered in between our workouts I knew

creatine was good for building muscle

and for strength but as far as

modulating inflammation and improving

recovery he really opened my eyes to

this one and it's something that has

changed the game with my creatine

supplementation what creatine doesn't do

is increase the rates of protein

synthesis directly so unlike way protein

or casine which does creatine sort of

has a do it uh sort of in a

multifactorial perspective but there's

really good evidence on the flip side it

has anti-catabolic effects so when we

think of anti-catabolic think of people

at home Advil Ty and also these are

anti-inflammatory creatine has huge

anti-inflammatory properties so it

definitely will increase recovery post

exercise that could allow the athlete to

exercise more frequently in a program

get back on the playing field more

optimally after some of your long runs

that might allow you to recover and get

back in the gym the next day so it

decreases things called cyto kindes

which are markers of inflammation it

also has antic catabolic effects to

muscle protein so this is something a

lot of people are are not really

familiar with but when you take creatine

it decreases the breakdown of your

muscle and it's primarily in males we're

not sure why we don't see the evidence

in females it might have to do with

estrogen but we're not sure but males

seem to have a reduction in muscle

protein breakdown more than females in

the presence of creatine the next one

was when I had Dr Ronda Patrick on the

channel to talk about

Omega-3s this was why wild because for

so long I knew Omega-3s were important

but I had no idea that they were so

important that not having a high amount

of Omega-3s in your diet could literally

be worse than smoking as far as

cardiovascular disease risk I'll let her

explain it because she's the true expert

here but it would absolutely had me

floored everybody knows smoking is bad

for you right I mean that's like common

knowledge everybody knows that however

when you look at life expectancy and you

sort of satisfy stratify the data

according to smokers and

non-smokers smokers with a high omega-3

index in other words they have high

levels of Omega-3 have the same life

expectancy as nonsmokers with low

omega-3 and if you look at the data

there's this beautiful graph the curve

the life expectancy curves overlay where

those two are the same and it's just

kind of mind-blowing because not getting

enough omega3 not having a High omega-3

index was as bad as

smoking with respect to life expectancy

this next one comes from someone that's

a little more controversial good old Dr

Steven gundry now I like a lot of gundry

stuff sure there's some things that some

people will say are a little bit

outlandish sure he makes some claims but

there's one thing that he opened my eyes

to that really sent me down a different

path of investigating things and that

was how Monaco Monte Carlo is actually

the region that has the highest life

expectancy and he shared with me some of

the reasons why he thinks so and what

makes it so unique he also challenges

some of the Blue Zone theories which is

quite interesting because I think that

we all need to be willing to challenge

and challenge a hypothesis that's how we

grow so even though Dr Steven gundry

isn't someone that everyone agrees with

he was still able to open my eyes to

looking at stuff beyond the blue zones

and what is beyond what is just on the

surface when it comes go down to

longevity and life expectancy uh but

then you said actually the number one

city was what yeah actually mon Carlo

nice yeah Monaco first of all I mean

they're they're

basically all of that area was once part

of Italy all the way over to nce and

they follow really an Italian diet many

people argue well then it's the olive

oil that these people use and while that

may be true the minister of nutrition in

Italy says look leic acid and olive oil

isn't that particularly interesting

substance it's what's the polyphenol

content of the olive oil that makes the

difference and that we now know has

dramatic health benefits the other thing

that the French Minister pointed out to

me he says if you track where olive

trees can grow it actually correlates to

the amount of sunlight that's available

and that sun exposure and vitamin D

levels may be one of the best

determinant for longevity here's another

controversial one but it happened to be

one of my favorite interviews it was

with Dr Paul saladino now I don't agree

with everything that Paul says he

doesn't agree with everything that I say

but one thing that I respect about Dr

Paul saladino is he truly does embody

his practice I cannot Reign on the

parade of someone who truly eats sleeps

and breathes what he preaches he really

does live the life style he talks about

but what he opened my eyes to and I'm

going to cut to the clip in just a

second is he opened my eyes to nutrient

quality compared to calories he actually

explained to me a study that looked at

monkeys that explained that nutrient

quality trumped low calories when it

came down to longevity granted it was in

monkeys but what it did is it opened my

eyes it made me realize well wait a

minute we've been looking at calories

and caloric deficit as like the B like

the the biggest thing the end all be all

when it comes down to longevity when in

reality maybe we could get away with

eating more if our nutrient quality is

high and we don't have to count calories

because we would self-govern we would

regulate better and he opens my eyes to

this a little bit and he's opened my

eyes to how I look at research in this

world a little bit more but if you look

at the animal studies around caloric

restriction when I dove into this what I

found it was really interesting it kind

of Loops back to this ancestral

framework is that especially in primates

which are perhaps rees's monkeys are the

uh the closest to us as humans there is

one study from the University of

Minnesota that showed or the University

of Wisconsin excuse me that showed that

uh caloric restriction did expend extend

lifespan but there's another study from

the National Institutes of Aging which

showed that caloric restriction did not

extend lifespan in the same type of

monkey rees's monkeys and so what was

the difference between them this is

really interesting the National

Institutes of aging study where there

was no lifespan extension with caloric

restriction were feeding monkeys and

evolution

evolutionarily appropriate diet they

were feeding them what they were

supposed to be eating in the study with

reesus monkeys at the University of

Wisconsin they were fed monkey Chow

which is probably the equivalent which

is basically the equivalent of row right

so some mixture of processed

carbohydrates gluten seed oils and

garbage carbohydrates in connection with

the other processed carbohydrates right

so if you're feeding you can look across

animals basically from rodents mice rats

to I don't know what other animals you

want to look in the longevity space to

to monkeys of certain types and say yeah

caloric restriction May improve outcomes

but you're feeding them less of garbage

so doesn't make any sense but the study

at the National Institutes of Aging was

so clarifying because if you are

actually feeding a Reese's monkey what

it's supposed to eat and you give them

less of it they have negative outcomes

in some space I mean we know this from

the fasting literature from the weight

loss literature from the bodybuilding

literature that if you restrict calories

and you're restricting nutrients and a

human being that's and you're giving

them what they're supposed to be eating

that's going to have problems in terms

of hormones you're going to see your

hormones tank you're going to see your

hormones go down the next one is another

Dr Ronda Patrick one and I have to put

this one here because it is so

fascinating and it's right in my

wheelhouse now I tend to sometimes get

hung up in mechanistic stuff sometimes

in the world of scientific literature

you've got epidemiological data you've

got observational research you've got

randomized control trials and you've got

mechanistic research but this particular

study that she talked about was actually

a human single blind crossover style

study it was pretty legit and she

explained to me that bananas contain

something in them that inhibits or

breaks down the polyphenols in other

fruits so mixing a banana in your berry

smoothie might be completely

counterproductive so here from her it's

quite interesting and so I love doing

this my smoothies and so it used to be I

would add a banana it kind of like I'd

also get some potassium from that but

also um just kind of make it a little

creamier and stuff well it turns out

banana have an enzyme in it um called

polyphenol

oxidase as the name implies it actually

degrades polyphenols so it's counter and

this was a human St that came out

recently adding bananas to the to the

berry smoothies blueberries and stuff

metabolites of polyphenols were

significantly lower in in um plasma from

people that had the smoothie with the

banana added versus not with the banana

I know it was kind of like oh my going

to so this is like the one thing I'm

trying to get the polyphenols like

that's the whole goal of why I'm I'm you

know partly part partly the goal of why

I'm drinking the Smoothie the next one

is someone that was a good friend and

someone that I used to listen to their

podcast 10 years ago when I was first

getting into this industry and it was

coming from Sean Stevenson and what he

opened my eyes to was the rate of or

should I say the amount of processed

food consumption in the United States I

had no idea it was this High I knew it

was high but the amount of processed

food and ultr processed food that we

consume as a country in the United

States compared to Europe is out of this

world and we wonder why we have issues

with being able to control our appetite

because we're constantly being hijacked

as far as our taste signals are

concerned anyway hear the literature

from him he's got this stuff down and

one of the studies that I cited in my

new book The East Mar family cookbook

was published in the LD and this was a

this was going outside the US as well

incorporating data from the US but also

over 100 other countries and the

researchers affirmed that poor diet is

the number one risk to human health by

far about 11 million people die each

year due to poor diet and we're living

during this strange Paradox where more

people are dying from the overc

consumption of fake food than from not

enough food this is just published in

Jamma and I'm grateful that I could

share this study in the new book this

was just published in the Journal of the

American Medical Association looking at

us children's diet consumption of ultra

product processed foods they tracked

children's food intake for 20 years they

found that in 1999 the average child in

the United States diet was made of 61%

ultr processed food by 2018 it was

almost 70% of our children's diet is

ultr processed food now that's the

average next up was one of my all-time

favorite interviews because the guy

talks fast and moves fast at warp speed

like I tend to sometimes I actually have

to turn YouTube videos on to 2x speed

just to be able to get through them

because it's going too slow doct Scott

Sher this guy is smart and he was

talking to me about how Gaba as a

supplement doesn't actually work I never

realized this I didn't understand that

it couldn't cross the blood brain

barrier it's not to say that Gaba

supplements are a scam but he has some

reason about how if you have a leaky

brain it works but he also talked about

the importance of Gaba and he opened my

eyes to well maybe focusing Less on

serotonin and dopamine and focusing more

on Gaba influence and being relaxed and

recovered more so Gaba is a

neurotransmitter and most people have

heard of the Superstar neurotransmitters

I like to call them I've heard of

dopamine and epinephrine and serotonin

if you're across the pond it's neur

adrenaline and an adrenaline but same

thing as epinephrine and

norepinephrine those are extremely

important but 80% of your

neurotransmission has nothing to do with

those neurotransmitters at all it's a

balance between two it's a balance

between one called glutamate and one

called Gaba and glutamate actually turns

into Gaba in the brain so Gaba is not

made really anywhere else except for a

very small amount in the pancreas that's

a side note but mostly all of your Gaba

is made in the brain and Gaba is

responsible for 20% of your brain's

neurotransmission 60% is glutamate so

that's a total of 80% so glutamate is

your excited to our neurotransmitter

this is the one that makes you feel up

it makes you feel awake and ready and

nephrine of course plays a role in here

but General day-to-day glutamate is more

important Gaba is your neurotransmitter

that's responsible for relaxation what I

didn't mention is that Gaba supplements

don't work

if you take a Gaba supplement over the

counter Gaba itself is too big of a

molecule to get across the blood brain

barrier on its own so Gaba supplements

don't typically work unless you have a

leaky gut and that means you have a

leaky brain people get scared when I say

leaky brain but all I mean there is that

you have a leaky gut and so if people

take Gaba supplements and they're

feeling much more calm and relaxed on

them it could mean that their gut is

leaky and that their brain their blood

brain barrier is not working as well and

so just to be aware of that you if

you're taking Gaba supplements they

don't typically work and that's why it's

really important to find other things

like the ones we've been talking about

your Cava your agarin your um your your

valan acid and then the something called

nicotin o Gaba that I was just

mentioning that's attached to a vitamin

B3 this next one is someone that a lot

of people know he's been around the

block for a long time it was when I had

Dr Daniel aan on the channel Dr Daniel

aan is a double board certified

psychiatrist and he is a world-renowned

expert when it comes down to how alcohol

affects the brain he opened my eyes to

alcohol even more I haven't had a drink

in well over a decade but he really was

able to show me and he is looked at over

250,000 brains in his lab he does MRIs

of the brains and studies what happens

to the brain under different

circumstances so he knows so he shared

with me a little bit about what alcohol

does to the brain check this out every

system in your body gets worse with

alcohol whether it's your kidneys or

your liver your microbiome and your

intestines your brain your thyroid IT

suppresses normal healthy function while

adding poisons any

alcohol is associated with decreased

white matter in the brain was a study

from Spain any alcohol so light drinkers

had more disruption in white matter

so gray matter brain cell bodies it's

where processing happens white matter

are nerve cell tracts so think of white

matter like the highways in your brain

and when you drink potholes begin to

show up in the highways which means

communication becomes slower now we're

getting a little bit in the weeds with

some of this interesting stuff I had my

own personal doctor Dr Kyle Gillette on

the channel and we talked about peptides

peptides are interesting because they're

somewhat controversial they're somewhat

Fringe but there's something that I'm

open to experimenting with as far as a

performance enhancement goes but more so

as a recovery agent goes so I learned

all about bpc157 bpc 157 personally

helped me with a ton of injuries that I

was dealing with but one particular

shoulder injury to really name one that

was important and it was with Dr Kyle

gillette's help that I was able to

utilize that so I invited him on the

channel to explain how bpc157 this

interesting peptide encourages injury

repair by increasing what's called

angiogenesis more blood flow to a

specific area stimulating recovery check

it out yeah bpc is essentially a

bioidentical peptide and it is a

medication there is clinical trials on

it there's not great ones um if people

are more interested in the specifics of

the clinical trials that have been done

they can check out my new podcast

Gillette Health podcast on our YouTube

channel but uh it is exactly what it

sounds like it is a compound that

protects the body a body protective

compound and the um initial uh theory

behind use is that there's a lot of

research on PRP just for well for

aesthetic reasons and also for

musculoskeletal

injury certain areas that have high

amounts of collagen like ligaments and

tendons are not well vascularized for

example even in your meniscus which is

not a ligament or a tendon

there are some areas that are

vascularized well and some areas that

are not well vascularized and veg F

which is an um it's an angiogenic cyto

VF is technically a cyto but VF is how

bpc 157 Works in PRP you have VF and a

lot of growth factors and you can

replicate this with bpc157 with

theogenic potential of VF and also

various growth factors like ghk copper

peptide or

ghrps or um tb500 which is part of

thymus and beta 4 which we can get into

and the last one goes to someone that I

used to butt heads with and that is

Allan Aragon Allan is known for being

someone that sort of writes the

summaries of these clinical research

papers so he knows studies inside and

out he's also a tremendous fat loss

expert and one of the things that he

really opened my eyes to was the

importance of g-lux something I've

talked about on this channel before and

it basically tells us that eating more

calories and moving more is much better

than eating less and moving less when it

comes down to Fat Loss I'll let him

explain it because he does a very

eloquent job of sharing it when we had

our conversation earlier in 2023 energy

flux so somebody at a low energy flux

would be this hypothetical person who is

on bed rest and consuming enough

calories is to just maintain their body

weight and body composition on Straight

Ahead bed rest that is a low energy flux

person a high energy flux person it

maybe a archetypical example would be an

Olympic Athlete so they're consuming

double the calories of the bed rest

person and they're expending double the

calories of the of the bed rest person

and so yeah they're both at a net energy

equilibri ium but one of them is

generating a spectrum of physiological

adaptations to be able to deal with that

level of uh Dynamic energy flux and

these things would

include increased bone density increased

muscle mass and then at the kind of more

micro level increase mitochondrial

activity and just you know at the

neurological level better propri

reception more functionality in terms of

the whole muscular skeletal uh

integration now I talked with a lot of

people and I learned a lot of amazing

things but these 12 just sum up what

came top of mind when I think about how

I've had to shift my perspective over

the last one to two years shifting your

perspective is one of the most important

things that you can do to grow if you're

stuck in your ways you may as well live

in the Stone Age you may as well still

be doing frontal labotomy because at the

end of the day we have to learn we have

to grow and we have to experiment on

ourselves if we're willing to do that in

the first place as always keep it locked

in here on my channel and I'll see you

throughout the rest of the year