Take Care of Your Gut and it will Take Care of You Feat. Dr. Amy Shah

27:01So 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 phase.

27:38It's 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 make me 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.

28:17And 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. Like 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.

28:53Yeah. 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 met 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 we're 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.

29:51It's like double. That's interesting. Yeah. See, I got to 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? Yeah, of course. But that women typically put everybody else first and themselves last. Yeah. And so they ignore these issues in their body. They've got to 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 got to care for everybody else.

30:25And 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. Yeah. And the men listening to this, if you have a woman in your life, ask her how she's feeling. and 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.

30:54Let's fix some of it for everybody. What is a pre-probiotic? So probiotics is what we talked about, fermented food, probiotic food, food that has bacteria in it. That's probiotic. 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. 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.

31:37Um, 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's 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. Yeah. One stuff starts getting moving better. Yeah. Right. Two. I know the difference. But also I feel fuller. Yeah. Is that is there any.

32:14Yeah. 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 set 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.

32:52What type, 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. We got to 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 there's no gold standard. There's no test, no pill, nothing right now that you can take. Like, wouldn't it be awesome to take a, you know, lactobacillus, you know, cocktail of all these things that are going to boost our dopamine levels.

33:35Right 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. That's last ditch emergency effort.

34:18I've exhausted all options. But you're saying there's sort of a mini one. You're being serious right now. I'm serious. Okay, first, just for definition purposes, a fecal transplant is what? You covered it 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, 30 to 50 % 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 the stool.

34:53So 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 well 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.

35:47That's what's exciting for me. And 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 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, 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 there you go pooping 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 it's so you're saying you'd be the sum of the three people's whose gut bacteria that you put into your body start start sharing their food start doing more hand-to-hand contact.

36:42You 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. It's incredible to me. And the last time you were here, in case someone didn't hear it, she did talk often about sharing food with your children and how that's like you shouldn't do it. And she's saying, oh no, absolutely you should do it because you're sharing that bacteria.

37:18So what is a psychobiotic? Okay. This is probably the billion, maybe like, you know, the diet industry is what,$4 billion? This is probably going to be double that. Okay. Psychobiotics 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. It 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. Schizophrenia can be cured in that sense. Depression, autism, you name it.

38:04so 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 okay maybe we not 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 like i said the big picture the brain immune system and gut and we start from inside out rather than just, you know, giving them a pill. Yeah. You know, Amy, intuitively, this just makes sense to me. Yeah. Like 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.

38:47You 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, you know, emotional discomfort in their life, energy, drive, ambition issues, and you've tried a lot of other things. Why not start to eat these six superfoods? 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 got to tell you, like for me, I'm thinking of so many people in my life that have really tried almost everything.

39:21And also maybe eating wrong too with the way they fast. That's a big one for me. Yeah. 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 one hundred and fifty dollars a month and your exercise for 20 minutes, especially if it's outdoors, is going to do a better job because our gut bacteria love exercise. They produce this like 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.

40:04Inflammation 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 could never bottle up, but it happens when you exercise the gut bacteria and make it. Really? I got to 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 going to say when you were saying the change your food, I said, I would say if you were going to do one food thing, one non-food thing.

40:46Okay. 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, you know, 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.

41:26My 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? Like you feel like there should be 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 going to have a cocktail of pills and drinks for you. They're not going to pick you up. You have to pick yourself up. You got to 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.

42:03I'm driving here today. One of my best friends called me. We're both saying to one another, just in a malaise lately. Yeah. And both of us acknowledge that recently, even when we wake up, like there's been mornings recently more for him than me, but for both of us where he's like, 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. Yeah. And I said to him, a very well-known businessman 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 yeah right and i'm like that might be extreme but i said there's been something to his mental health his creativity his he's in his 80s too his longevity to being outdoors walking yes 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.

43:00But 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.

43:42Is 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. Dangerous, yeah. 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 going to change my I'm going to read this book.

44:22I'm going to change my diet. I'm going to 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. Gut bacteria starts to change in three days. No kidding. That quickly. 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.

45:02Okay. 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? Because a lot of stuff in life takes, you know, 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, you know, 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.

45:34Take 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 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.

46:16Like one, this thing for me, like it was just really simple because I'm a simple person. I'm like, I'm taking a probiotic going forward and I'm starting to eat way more fiber. Yeah. 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, 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. Like you said, to have one thing that has fiber in the day, you can take one walk.

46:57Right. And the reason I like doing one or two is that 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. um what's chrononutrition yeah chrononutrition is this uh time restricted eating in the literature it's called but we call it circadian fasting okay that's chrononutrition 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 point i mean we never even talk about you know when to eat we always talk about what to eat right so there's a whole um there's a clock in every single one of our And if we're not following that clock, you will feel exhausted.

47:40You will feel hungry. You will feel the cravings. Have you ever not gotten a good night of sleep? Are you reading my dad got mine right now? Because it's about sleep was my next question. Please go. Yeah. Because you talk about this a lot in the book. Yeah. It's 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.

48:16They 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.

48:53My 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 yeah and um 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 uh I'm also a 50 year old man so every once in a while we have to get up and pee yeah but um I would say that I probably get up it's monitor I have one of those aura ring. So it tells me I'd say I'm up every 90 minutes or so, maybe every two hours, best case scenario.

49:35So I'm glad you did the sleep hygiene thing because, um, and that's what you were saying, the blackout curtains, you keep the room cold, you start to not eat. Um, but the other thing about it, and you didn't mention this part is a blue light. Um, are you getting a lot of blue light or looking at your phone, looking at your computer activating. So when you have an activating creating charged conversation, email, phone call, right before bed, what you're telling your brain is that there's a threat. There's a lion outside. Your brain's not going to let you sleep. Your brain's going to keep you on light mode, keep you alert so that the littlest sound will wake you up.

50:18Yeah. 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 bed. And then what about 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 light's in my grill till my eyes close. Yeah. In my bed, 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.

50:47What about when you wake up in the middle of the night? I do check it. Yeah. Yeah, because you know what? Because 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. oh do I get up at 2am do I check my phone absolutely yes 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 of analog a different you know way to check the time if you're just curious.

51:24Don'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 got to, you know, you don't want to be in your forebrain, right? Because that's going to keep you up. So keeping it dark, keeping it kind of 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. That's what's keeping you up.

52:03So 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 uh little gummy before you go to sleep my my problem with that is that what do you do when you don't have the gummy how do you it's like i'm fine with taking melatonin and taking um you know uh oils taking you know whatever you need as a you know stopgap method but what are you going to do for the rest of your life. You can't, you have to learn how to turn that forebrain off, right?

52:44Like you have to learn to get out of, if you don't train yourself to do that, then you're always going to 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.

53:20And 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. That was a great conversation. And if you want to hear the full interview, be sure to follow The Ed Milet Show on Apple and Spotify. Links are in the show notes. You'll never miss an episode that way. Would you like to live to 200 years old? Would you settle for 150, right? Well, this man doesn't want to settle for 150. He 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.

53:55So I'm so excited to have this man here today. This is going to 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 parts of doing it now as well. So I want to talk about things that 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.

54:32just 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 big fan of it and so i'm typical placebo man actually that's why i like supplements right i have plenty of supplements yes because you know the like 30 or 40 percent of the outcome of the positive result uh you know from the supplements comes from placebo effect and i'm so i'm typical placebo man so my motor every morning i wake up and my mantra is i'm gonna 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.

55:30I have four kids. I'm 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 that 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 seventies. But one of the things when I hit my forties and fifties, I started to say things that were insanely stupid. Like I'm old, I'm old now, I'm old now.

56:08Just 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, and it's not, it's not part of the book. We're going to get into the details now, but 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 describe that. Now let's talk about stuff right now. There's six things that Sergei 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.

56:41I'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, all these 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.

57:18That'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. here, unless you are really unlucky in genetic lottery. And this is like really rare. You need to have like really rare genetic disease. And then it's a separate discussion.

57:55We'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, we 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 in a process of evolution or scientists in in a process of scientific research will find this answer so it's and 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.

58:41Number 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 negative value because cancer was the case of that. And you just kind of got the information that you're to survive for another six or nine month on this planet and that's it you've done people would defer in their cancer screening days because there was like zero useful information and the outcome from that.

59:22Right 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 percent for major cancer types this is amazing like some of the machines that we see in in um in the hospitals today they it just it's it's really space machines like mri machine three tesla mri they have the a artificial intelligence driven brain right network algorithm updated every month and the last two years so i'm doing my uh annual screening every year in San Diego, California, in Human Longevity Center set up by our very good friends.

1:00:27So the same place. Yeah. Yeah. So two, 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 a 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 you every trade 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 if you empower this 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 all this color guard so using our blood test to detect like the risk of colon cancer.

1:01:43It'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. What 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. detect it 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.

1:02:17I detected it in my thirties. I'm still with you here because I was doing regular lab screenings. And 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 there's your 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.

1:03:01Yeah, this is and this is much cheaper. 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 dogger right now, you define when you need to see a dogger and it should be like super regular. So that's one. I want to focus on a couple of them, Sergei, just because we have so many of the future things. 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?

1:03:37What's the food? What's the medicine? Third is get moving. My audience is pretty good at that. Exercise, moving, those kind 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, well, there's a lot of disagreement what actually extends our life in academic circle. But this is one agreement. If you decrease the calorie intake, if you literally decrease the number of calories that you take every day by 15 to 25 percent, of course, you need to look at the balance between physical activity and the calorie intensity. But so it actually extends your life by two, three, five healthy and happy years.

1:04:18That's a big thing. Well, it's easier to say, well, Sergey, you need to last 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 start on Sunday evening or on Monday evening, and then I just two nights and just one day during one day, I just drink some water, herbal tea and that's it. Can I ask about that, Sergei? Can I inquire about that? So, 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.

1:05:01He'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, that 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, I'm speaking about the average man or woman, right? We are not average like this. Let's say it's actually the beauty of technology.

1:05:35It'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 start after this period. Well, that's the beauty of that. When your 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, you know, 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 i've done 24 hours and then i thought okay well sergey i mean you're sleeping during the night anyway don't you and i'm like okay well that's a trick but what i can do so um and i thought rather than starting to eat so you imagine i start uh monday evening rather than starting to eat on tuesday evening i was like can I just extend it to like Wednesday morning?

1:06:38And, and obviously I'm, I'm, it's difficult sometimes to go to bed if you're hungry. And do you get hungry anymore? Do you still get hungry? No, but what I do in the evening, I just like, I take a fiber. Yeah. Yeah. And it's zero calories with a 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 uh monday evening at 9 00 p.m when i'm going to bed after the first 24 hours of sleep this is amazing this is like the best sleep i have um during my week you feel so light you feel so energetic yeah i mean you're literally feeling young and that's the beauty of that yeah i'm doing it i'm gonna start sunday night i'm gonna start Yeah, just give it a start.

1:07:28But 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, etc. But otherwise, like the best diet is a balanced diet. And everybody that's listening to this that's a bodybuilder, because I've had a few. 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 these bodybuilders, these fitness people that listen to my show, that segment of the audience, they're incredibly food disciplined already.

1:08:09Right. Oh, yeah. 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 know, following like 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 easier to implement.

1:08:47Okay. So guys, I want to go 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, 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, it's minus 10 years from your lifespan.

1:09:33And this is awful. And I thought it's pretty rare, because we don't see these people in the street because right now, from regulatory perspective, it's prohibited but like if you look at statistics 25 to 30 percent 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 times car and then and then alcohol yeah alcohol and coffee like two my favorite questions. So I'll come back to that. Just one final example, which I wanted to mention.

1:10:15So I've been blessed with a lot of travel experience. A few years ago, I just went through the book of Tim Ferriss for four hours work week, and I had my wish list. 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 it's not that risky. So then I had an opportunity to join the group of guys who climbing mount everest the the highest mountains on earth and i look at statistics there and it was like six percent mortality rate and i said oh look um i'm not sure i can afford that and but here's the story uh two months ago i received an email from my very good friend from california she's amazing woman entrepreneur and she's like well siri i'm about to climb the most dangerous mountain on earth and uh so the the name of this mountain is k2 and and you know what mortality rate for this is 25 so russian ruler right you just it's 17 yeah it's a dangerous game it's like 17 of dying it's like really yeah putting your salaries but like one out of four is not gonna come back i'm like oh no i'm not in this business so that's that's very important and we think it's it's it's not with us okay it's it's it's about some other people we we never do this you know this kind of stupid choices so i 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 uh and and probably i don't know if you had matthew walker on uh on your show uh amazing guy uh so and the book called um I think it's called Why We Sleep.

1:11:58This 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. Literally, 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. Do you like Aura?

1:12:43Yes, I'm actually, 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 like you have not a great kind of night and and the worry start it'll feel it'll do well it's good like because i'm positive positive person like even if something is better if i you know if i name it positive it's actually positive for me but nevertheless i i don't think i i don't think it it it does matter like what particular wearable you use all of the algorithms that um that you can use is great for that. But I just want to quote a very good friend of mine.

1:13:19He is a founder of longevity clinic in London. And so first time I met him, same question, like, what is the one thing that you would suggest me to do? And he's like, Sergei, every evening we can visit the most powerful clinic in the world. We go to bed. And I'm like, oh my goodness, what a beautiful way to put this whole thing and and describe the importance of sleep. It's like, we can't really underestimate there's no alternative activity to sleep in terms of sustaining your hormonal balance. This is extremely important. And like, and hormones are the things like, I mean, and I do think you discussed it with David Sinclair, right?

1:13:58Like any extreme is bad. Like, you know, 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, you know, medical science or artificial intelligence, how to balance your hormones. It just works this way. So use that. You, you blow my mind because, um, and we're going to get to wine and coffee back in a second. And then we're going to go to future things, but some of them are the future, but I, uh, 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.

1:14:33Um, 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 used to help me sleep deeper. I've got aura that tracks it. 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.

1:15:05All 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 okay so this is funny this is a lifestyle perspective on that well I'm big fan of red wine specifically American wines after you know i started to do a lot of business in the us i'm i'm in love with uh what do you guys uh have there so um and i started to dig into this station and i'm also a big fan of coffee okay so i and i i do believe you know you need to have your kind of cheat things right whether it's you know 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.

1:16:02It's 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 a day 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, it's just, I don't think it's influenced a lot your longevity.

1:16:53But having said that, alcohol and specifically excessive consumption of alcohol is a really bad thing for your body. Because from a certain point of view, after one or probably two glasses, your liver changed the way it's processed the alcohol. Because before, like, you know, one glass during the evening, it can absorb, you know, everything. It's going to be, you know, super friendly for your body. After that, well, it's a completely different mechanism. Okay. It's actually converted, uh, the, this whole excess of energy and alcohol into fat. So that's, that's, that's the problem. So my rule is one or two glasses per occasion, which is basically on my definition of occasion, it's either Friday or Saturday.

1:17:35Okay. Once a week. And this is fine. You can do it like, but like not more than two, uh, glasses of, um, red wine, particularly like red, I think white is particularly beautiful as well, but not every day. Because after age of 40 or 45, you'll find yourself in trouble with everyday conception. Even if it's just one glass, it just changes your mentality. It's like, look at if you use Oura Ring or you use Whoop, like whatever algorithm to track and 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 4 or 5 a.m.

1:18:20Yes, that's right. This is bad. And the same thing with coffee. And there's two group of people. One is really receptive to coffee and coffee in life. So if I will drink a couple of espresso after 2 p.m., I will not be able to sleep well. Okay. And for me, again, deep sleep, actually, a period starts somewhere around 4 or 5 AM during the night, not around the midnight. 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 that, you know, in a bath in the next 30 minutes. So I think there's a power of the example that we just used.

1:18:58And the power is like 30, 40 years ago for you to do experiment in 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. Okay. And what you can do in this world with 15 years feedback cycle right now, it's like that. It's every minute, right? With every variable you have, you get like every morning, you can look at the quality your sleep and have very important takeaways for your lifestyle changes. So that's how we, both you and I discovered that both caffeine or alcohol in the form of wine or any other bad habits actually in negative way influence our sleep.

1:19:46So 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. It's not just being alive. I want to live. Wine is part of how I feel I'm living sometimes. 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 going to 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.

1:20:18I 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.

1:20:48Yeah. 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, one meal a day, alternate day fasting, 5-2. I mean, there's all different forms. And they've all been studied. There's all sorts of research studies. And I kind of always default to what the meta-analyses say, which meta-analyses 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.

1:21:31But 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. You know, there's a lot of people don't really like that idea.

1:22:02A 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 need to spend less money than you earn if you want to save money. And at the end of the day, 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.

1:22:35It 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 got to 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 like after you work out. Right. Like I've always eaten protein. I don't know if I'm supposed to. Maybe this is on these myths, but I've always given myself protein after I've worked out. I don't know that that matters, but I have myself because I do now intermittent fast for the most part.

1:23:07And 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 of 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.

1:23:48Train 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, But 10 years ago, my criticisms of intermittent fasting were, I think it's fine for fat loss.

1:24:25But as someone who, like I did my PhD specifically in protein metabolism, we know you can't really store protein. 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.

1:25:02So like if you eat 50 grams of protein versus 100 grams of protein in a meal, 100 grams is 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 synthesis response. So that being said, one of my things was like, okay, well, if we're fasting for 16, 20 or whatever hours, my concern is, all right, you're not getting that protein synthetic response.

1:25:36Can 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. And the first one is, you know, these studies are only 12 weeks. And looking at differences in muscle mass, muscle doesn't build quickly and it doesn't tear down quickly, at least in people who are continuing to resistance train. And so is it possible there could be differences over like a one year period?

1:26:14It's possible, but we haven't seen them yet And the other one is like if you're it all depends on like what's most important to you, right? Like if you're somebody who's just looking to get in safe Don't worry about eating four or five meals a day Like 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 feeling of not eating throughout a day and processing food and digestion seems to have some benefits.

1:27:12So it'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, if you feel that way, let's say it's placebo. People get really bent out of shape when you bring up placebo. I think placebo is 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. Okay. 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.

1:27:49No, 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 they got anabolic steroids got stronger and built more muscle than the group, the other group that wasn't getting anabolic steroids. Come on. Are you serious? I'm dead serious. Wow. So, you know, the power of belief is pretty powerful. And I'll give you another example. Wow. There was a study done where there was multiple aspects to the study, but one of the things they were looking at was a hormone called ghrelin, which is a hunger hormone.

1:28:25And 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 their genetics were. It mattered what they told them.

1:28:57What they told You know, it'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, oh, 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.

1:29:24So 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, then 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.

1:30:03So 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? 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 reduce your calorie intake. I've known plenty of people who have said, all I did was limit my feeding window and I lost 50 pounds doing that. That's a completely reasonable reason to do it. But I think we got to be careful.

1:30:35People tend to, when they find something that worked for them, whatever tripped that algorithm for compliance in their mind, that it's not just good enough to say, well, this worked for me. It It just made adherence easier. This is the way. Correct. Yeah, for everyone. And 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, 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.

1:31:07Adhere to it. Yeah, I mean, 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. And it's like, dude, just, you're not 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.

1:31:34The other thing is you take very complicated things and you make them simple and easy to understand. A couple of 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. Sure. Didn't 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.

1:32:03I'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 Shawn Stevenson, who's my guest today. And he is one of the world's experts on health. Shawn Stevenson, welcome back to the show, brother. Man, I'm in an esteemed category. You are. That's amazing. It is. It is. 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.

1:32:40But let me ask you 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.

1:33:32So 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 there'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.

1:34:09And 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. Just pause on that, everybody. I mean, I want to jump 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 thy medicine, medicine be thy food.

1:34:45Sometimes 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 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? Where's the real power at? Wow, food. Exactly. And so, again, it's complementary with medicine, conventional medicine today.

1:35:25But 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 want to impress upon everyone. And you know a lot of Dr. Gabrielle Lyon, 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 Bolsovitz, who's an award winning top tier gastroenterologist. He studies the gut.

1:36:04All 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? Not much. A couple of months. That's crazy. That is absolutely crazy. 12 years, a couple of months, and it wasn't this particular food can cause this. 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.

1:36:43Your 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 a point. This is The Ed Mylan Show.