Inflammation Explained: The Hidden Key To Longevity, Health & Better Training

0:00Ladies and gentlemen, boys and girls, welcome to Untapped the Extra Mile with me, Spencer Matthews. And me, Oli Patrick. Love it. Love it. We're back together in the studio. Dreams. None of this Zoom nonsense, eh, Simon? Not my fault. Absolute crap. It was difficult to not be together. It's one of many things that's better in real life. I do love it in person. In-person meetings generally are the way forward, but that is not today's topic. Today, we will be talking about inflammation. What is it? We know what it is. We know what inflammation is, of course. I think everybody has an idea of inflammation, but we'd love to hear it from you, El Maestro, the extra mile physiology capo.

0:55Well, God, that's the buildup I cannot live up to. Inflammation, people would probably think of inflammation in two brackets. So inflammation is part of our immune response. And most people would say they're inflamed when they potentially see swelling or what actually might be more commonly called edema after some kind of injury. So were you to twist your ankle, it would become swollen and inflamed. And we would see there a great example of an acute inflammatory response, which is in twisting your ankle, your body wanted to protect itself and it wanted to heal. So it flooded the area with particular red blood cells.

1:35It flooded the area with anti-inflammatory elements to heal you. It's part of your natural healing and defense mechanism. And that's genius. The body is just a marvelous thing, isn't it? I mean, we've talked about like a scab healing over, like how ridiculous it is that you would cut yourself, your body would send these little clotting factors to the skin, it would rebuild the tissue, and then you may not even have a scar. Who came up with this shit? Well, that's the great debate. You're going to go, the more you look at physiology, the more you think it's too ridiculous to be evolution alone.

2:06And everyone involved in biology would say, this is, you know, we evolved from, you know, single cell organisms. I don't think that's the case. Do you think we're in a computer or something? No, no, I think there's a God, because it's so genius how this machine works. And every time you think you understand it, there's a layer you don't understand. And that makes a big difference. I think the more you go... It's remarkable. Well, it's utterly unimaginable. And again, in many ways, we've understood lots and lots and lots, but there's still lots. We spoke about DNA, so much of our DNA, we don't know what it does.

2:41We've got systems of energy, whether that might be a chakra in some cultures or meridians in others. But there's whole pathways of medicine that have some robust logic to them, but no understood physiological pathways. There's so much more. But also just the mind. The mind. The power of the mind. Crazy. It's remarkable. To heal, to create disease, to solve disease, to create a state of self-actualization. Goodness me. What a magnificent beast. Unfortunately for us, endless topics. Well, what a dream. I know. Inflammation. Inflammation. Yeah, inflammation. So acute inflammation, probably your body's sort of fairly immediate, you know, six to 24 to 48 hours of I've taken some kind of injury or I've been exposed to some kind of pathogen and my body does not want me to get ill from that.

3:33Inflammation more often spoken about as this idea of sort of chronic systemic inflammation. Systemics, that technical word that just means it's everywhere, right? So if I'm talking about an inflamed knee, that is a localized area. If I'm talking about systemic, I'm basically saying that is throughout my systems. So throughout my entire body. And chronic systemic inflammation is now being linked to everything from, you know, from supporting the development of cancers to the underlying mechanism behind most heart attack, strokes, and cardiovascular disease, biggest killer on the planet, behind being a mechanism of Alzheimer's and neurocognitive decline.

4:08And actually, when we look at aging, do you know there's a thing called the hallmarks of aging, which are the 10 cellular reasons why humans age and die. So there was a journal or an article in the journal Cell, I think probably in 2012, which looked at the hallmarks of aging and said, look, this is the reason a human being ages and dies. And it's heavy reading. You'll be ready to stuck in. But they added inflammation on a sort of recent update to say, actually, one of the reasons or one of the hallmarks of the human aging experience is we get increased levels of inflammation. So this thing, inflammation, is now not just sitting behind the root cause of many diseases.

4:53It's also behind the whole aging experience itself.

5:00hey guys it's drew from the comment section some days my skin just needs a little coverage and other days i want to go full glam for those everyday moments like running errands or grabbing coffee i've been loving the merit minimalist stick because it's a foundation and concealer in one that gives me a really natural skin like finish but when i want more coverage i'm reaching for the hourglass vanish concealer every time i know i'm not the only one who struggled to find the right foundation or concealer shade, which is why I always shop at Sephora. They have the best brands all in one place with so many shades, coverage options and finishes, plus expert beauty advisors, free samples, and shade matching tools both online and in-store.

5:40So whether you're looking for barely there coverage or full glam, Sephora can help you find your match. As a fitness coach, my active psoriatic arthritis can slow me down. With Sky Rizzy, Rizin Kizumab RZA. I'm treating my skin and joint symptoms so I can keep moving. SkyRizzy, a prescription-only injection for adults, helps me move with less joint pain, stiffness, swelling, and fatigue. And for those who have plaque psoriasis, 90 % clearer skin is possible. With SkyRizzy, there's no daily dosing. It's just four doses a year after two starter doses. Don't use if allergic to SkyRizzy. Serious allergic reactions, increased infections, or lower ability to fight them may occur.

6:20Before treatment, get checked for infections and tuberculosis. Tell your doctor about any flu-like symptoms or vaccines. Thanks to SkyRizzy, there's nothing like clearer skin and better movement. And that means everything.

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7:19and so inflammation in simple terms is an immune response which is really useful when it's directed at something that's harmful but really unhelpful when it's chronic which means it's there for a long period of time when it's systemic which means it's everywhere and it then facilitates both the aging process and many of the diseases that we get when we age what are the worst offenders that cause inflammation oh that's a great question and what can we do to reduce it one of the one of the most challenging things for inflammation is um fat cells interestingly so fat tissue particularly what we call uh visceral fat so visceral value chuckling but fat tissue so when we have high levels of fat but that fat sits viscera is the word around the bowel might be called intra-abdominal so you know you've got two people when you might see someone carrying too much weight around the middle one might have a really gelatinous belly if you hit it it would ripple and you'd call them a jelly belly if they were a close friend not if they weren't and the other might have a more a more a more robust sort of pregnancy-esque belly where you can almost potentially see their six pack.

8:35You put it and push it and it'd be hard. And in that situation, the fat is not sitting underneath the skin. It's sitting behind the abs. And that means it's sitting in and around the organs. So two people might, same height, same age, same biological sex, might have the same weight, might have the same body fat percentage. But the one who's got the intra-abdominal fat would likely have a much higher level of inflammation. Yeah. It's a real reason why excessive body adiposity, which is the technical name for having too much body fat, is a driver of metabolic disease, again, in sort of street slang, type 2 diabetes, right?

9:11So type 2 diabetes, effectively, the body's inability to stop glucose levels rising up too high. A key part in that is the inflammation caused by excessive body fat, particularly in the intra-abdominal region. And that's why when you get people, and that's why drugs like GLP-1 are amazing, if you get someone to lose loads of weight, lose loads of body fat their cells resensitize to insulin and that inflammatory tissue goes away so if i'm it was a great debate i think years ago you know is is it right to put an over a plus size model on the front of a health magazine good debate good debate to have and i think body positivity is critical and people who don't love themselves have suffered under the guise that they didn't see people who look like them etc so you can be healthy at whatever weight you want to be and you can look and feel the way you want to feel.

9:57If I'm taking a statistical analysis and those who are plus size will have high levels of body fatness and if they've got high levels of body fatness, they'll have higher levels of inflammation, therefore heightened risk of everything I mentioned previously. If they're prepared to offset those risks against the joyfulness they feel at being that way, etc., then great. But being overweight is not an aesthetic play. It is very much what we would call a sort of metabolic health and inflammatory play. That tissue itself produces inflammation. And that makes it a real bugger. A real bugger. A real blighter.

10:31And that's why, you know, you want someone to lose the right weight from the wrong place. The other things that would be massively pro-inflammatory would be pro-inflammatory food. So ultra-processed food creates inflammation. Alcohol. Alcohol creates inflammation, both directly and then indirectly through suppressing one of our body's biggest anti-inflammatory behaviors, which is sleep. So again, inflammation is a bit like this yardstick of, you know, I'm likely to have more chronic systemic inflammation if I am eating ultra processed food, consuming alcohol, carrying too much weight, too much of that weight is fat, too much of that fat's in my tummy region.

11:09Those things are all super likely to trigger inflammation, as would be smoking, which again, I can't imagine many of our listeners are smokers. But you tell me. You tell me, listeners. Are you smoking? I don't have access to that data, but I would agree. If you went on and you said, I want anti-inflammatory, you would see most things pointing at diet. So we've got pro-inflammatory. So if I want less inflammation in my body, less of this unwanted immune response going on in my body. Are we all a bit inflamed? Yeah, but inflammation is, here's the vital piece. We've got two anti-inflammatory. So if I'm in the world of longevity science, which I'm fortunate to be in and around, If we take the hallmarks of aging, and here you've got, I've mentioned there's a biogerontologist.

11:56So biogerontology, those who look after the geriatric population, aging adults, biogerontology, people trying to hack aging. There's a guy, Aubrey de Grey, who wrote a book called Ending Aging. And he hypothesizes there's a child born today who lived to be a thousand years old. He certainly did when I saw him speak in America, and then I believe he does that in his book. and that's on the basis that you could just turn off if there's 12 mechanisms that change in my cells as I age can't I just pharmacologically like with drugs or stem cells or CRISPR gene editing just turn them all off I feel like we're moving off inflation but is it not a bit selfish?

12:33like honestly because we already have you know densely populated parts of the world that's a very serious problem like if everybody suddenly starts to live to a thousand I'm assuming all these people are still shagging and having lots of kids So where is everyone going to go? It raises many, many debates. I'm not pro the debate. Inflammation sits at the heart of it. So I'm going to come back to it. Does it? Okay. If they can turn off inflammation in excess, that would be the number one keystone of a longevity strategy. And if you look at most things, longevity, be that cryotherapy, anti-inflammatory, be that Mediterranean diets, you know, you probably put two tablespoons of olive oil onto your breakfast this morning.

13:13Delicious. olive oil for people listening and this is a Brian he likes longevity Brian Johnson yep Brian Johnson well he just got an autoimmune disorder what does that mean so he's developed so he's he's basically yeah people actually well lots of people are laughing JB which is you know lots of people are delighted that the guy who's optimised himself so much has fine tuned his immune system so much that his immune system started to eat him which is what it's done so autoimmunity is where your immune system starts to, instead of killing external elements, it starts to kill some of your own tissues.

13:48He longevityed himself to death. That's a paraphrase that I can't be associated with. He didn't longevity. He's, and you never know. Is he seriously ill? No, he's not. He's got a digestive, I think it's a gastritis, or he's got a gastric form of autoimmune disease. Where effectively, so lots of diseases are autoimmune, where your immune system gets confused. I love how he said lots of people are delighted that he's ill type thing. I wouldn't say that I'm delighted. I would say that I would not be surprised if he just died at a normal age. Well, you've said that before, which is fair. In fact, I expect him to die like a normal human.

14:26But for all the things he does well, he does an awful lot of things off license, off clinical trials. So it's no surprise that something, and for the 155 supplements he takes and for the X protocols he's on, it'd be hard to distinguish which one of those tipped into a negative. Didn't he once come out and say that olive oil is single-handedly the best possible thing for your body? He's a huge advocate of olive oil. And again, because of the mix of polyphenols that are in there, some of these things that we call antioxidants, and therefore they're mopping up cellular damage, and that cellular damage creates inflammation.

15:00So we have a sort of pathway that if I have less damage to my body, then that would reduce the need for the inflammatory process to follow. So I can stop that by not having the damaging behaviour, or I can have more antioxidants, which could be the phytonutrients in brightly colored fruit and vegetables. It could be the polyphenols in coffee or in olive oil. It could be carrot juice. It could be all sorts of things. But somewhere along the line, his body is jarred with something and he's flipped it. Health span in this country has decreased in the last 20 years, which means how many years you are free from disease and dysfunction.

15:35Listen, how clever medicine is, right? In medicine, you can do gene editing. So you can inject a virus in me that changes me. So I make melanin get a tan. You can do stem cells where you put cells in me that grow new organs and tissues. You can do immunotherapy. That means instead of giving me chemotherapy, you've changed my immune systems. Right, we can do, there's a device where you can operate. Someone in the UK did an operation, but the robot that did it was in Gibraltar, right? Medicine's gone way crazy, techie, clever, and more people are more ill more of the time than ever before. And that's, you can look back there again, that many of our behaviors have become pro-inflammatory.

16:11And in that inflammatory environment has the opportunity to find dysfunction. So inflammation is not about whether we all live longer. It's about how do we shrink this period of our lives where we are not as well as we should be. And you should have great vitality. Late 60s, right? So the average female in the UK lives to be 83 years old, but they're unwell on average from 64. 65 is not old. 67 is not old. 72 is not old. And there are people there whose lives are restricted. because of this concept of misjudging longevity. So I'm going to defend it. That's my bottom line. And inflammation sits at the heart of it.

16:46And diet sits at the heart of inflammation. Shall I tell you a quick story? Yeah.

16:57As a fitness coach, my active psoriatic arthritis can slow me down. With Sky Rizzy, Rizzen Kizumab RZA, I'm treating my skin and joint symptoms so I can keep moving. SkyRizzy, a prescription-only injection for adults, helps me move with less joint pain, stiffness, swelling, and fatigue. And for those who have plaque psoriasis, 90 % clearer skin is possible. With SkyRizzy, there's no daily dosing. It's just four doses a year after two starter doses. Don't use if allergic to SkyRizzy. Serious allergic reactions, increased infections, or lower ability to fight them may occur. Before treatment, get checked for infections and tuberculosis.

17:32Tell your doctor about any flu-like symptoms or vaccines. Thanks to Sky Rizzy, there's nothing like clearer skin and better movement. And that means everything.

17:45Ask your doctor about Sky Rizzy. Visit SkyRizzy.com or call 1-866-SKY-RIZZY to learn more.

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19:31Is there something to be said for just kind of living your life? There would have been 30 years ago. Right. Is that your story? No, no, no, no. So I was in... I was in... I was on the outskirts of the Saharan desert. Oh. Yeah. With my mum, actually. And we were going to see my brother finish the Marathon de Sabe. And we were riding in a taxi. How old are you here? I don't know. 16, 17, something like that. You're a young man, right? Yeah, something like that. And... it was just like a really banged up old car, right? And there was a hole in the floor, and the whole thing felt quite sketchy. And we were up in the hills, driving around this kind of strange road with no barrier at all, and like a monster drop down the side.

20:32And the guy was just driving relatively recklessly through these hills. and every so often, like a big, big bus would come the other way. And I would notice after a certain point that we were always driving on the wrong side of the road. So basically, we would drive on the left to avoid being near the edge. And the buses would be driving on the right, but coming the other way. So same line. And ordinarily, you'd see the bus coming. so he would drift, we would drift towards the edge and let the bus go through. But after a while and doing this twice, and we're going around these big bends, these big loopy bends, I was like, and we were stuck in on the left and I was thinking, if a bus came now, it would just kill us all, right?

21:28Because we wouldn't see it. So fortunately, we've been able to see the previous two buses. But now we're really taking these corners and we're tucked in to the thing. And if something came around, anything, if a donkey came around the corner, we'd be in all kinds of trouble, right? And I said to the guy, I was like, are you on the wrong side of the road? And he turned around as he was driving and he went, if it's my time, it's my time. And I literally remember saying to him, I was like, are you fucking joking? I was like, we don't subscribe to that. no like I was like please will you drive on the right side of the road like if something comes around the corner we're all going to die yeah and he and he literally just like was stuck in this that's incredible well if that happens then it happens and I was just like can't you just take the simple parameter to make sure it doesn't happen when you have guests in the car so you're a longevity professional like me yeah exactly but that's kind of my point so that you know I'm just extending your version of that story well that That feels an unnecessary risk.

22:36I think when you know about all of these risks, you can deem them unnecessary. It's definitely, it's on, it's in the conversation, right? Because he's choosing to kind of live more dangerously than you would need to, right? I'm saying if I were to get very ill, you know, and a doctor would say to me, you know, you have a few months to live. I would accept that fate. And I would say, and I would say, it is my, to his point, It is my time. I wouldn't be saying, how can I drain all the blood in my body and try to live for an extra 10 years? I'd just go, you know what? I think there's two parts. And we'll get back to inflammation.

23:14But I think it's about stopping you getting ill in the first place. And then when you are... I'm not talking about inflammation. Why are you not talking about inflammation? Why do you keep bringing it back to inflammation? No one actually cares. They just want to hear cool stories. It's a great story. It is not a bad story. I just couldn't quite believe it. It's my time. a driver's best tagline, I've got to be honest. It's almost that you may as well play Russian roulette every day as him. But if you understand the negative impact of, let's say, an ultra processed food, in your mind, you're playing a long term version of Russian roulette that you didn't need to.

23:49The challenge there is literacy, right? So if I understand the negative impact of every behavior on inflammation and aging, each time I'm doing that, I'm making a willful choice to age faster. And so there is ignorance as bliss to this, like that someone, the more you understand about aging, the more you understand almost everything we do today will age me. And the more you understand about inflammation, the more you realize everything I do today, if I'm dehydrated, it's inflammatory. If I eat the wrong foods, it's inflammatory. If I get excessively stressed, it's inflammatory. If I get too much sunlight, it's inflammatory.

24:17So here again, you might - We know that that last one is a big problem for you. It is a big problem for me. So I, and many others like me, My fellow Fitzpatrick type 2 skin types, let's unite. Principally, the world is pro-inflammatory. And that's where we have to be a bit more aware of all of these things if we want to avoid a disease that was avoidable, not all diseases, or preserve a quality of life that we've chosen to cling on to, which I think more people would than you do. It's the kind of blue zones in the world where people live to be older. Yeah. are primarily in the Mediterranean. I mean, there are quite a few of them, right?

25:00They're all over the world. It's like Okinawa in Okinawa. I've got too many letters in there. Okinawa is great. There's one, I think, in Sardinia. They actually, what's really interesting about them is they haven't got a commonality in their diet modality. Is it not friendship? So I think it's... That's a huge part of it. Isn't it lots of friends and lots of community gathering and lots of olive oil? Lots. you're basically describing your weekend yeah I mean I've had six days now of shit loads of olive oil lots of mates bit of wine but I think ultimately I think despite the obvious inflammation that comes with a bottle of wine the time spent with friends would be anti-inflammatory so these things play out physiologically what might be a social benefit then plays out to a physiological benefit whether you feel there's an increase in oxytocin which is something that makes you feel good.

25:55Oxytocin is what we manufacture when we touch or connect with other people. So it's the cuddle hormone, effectively. It's when you are blessed with your fourth child, you know, and that baby will be put skin to skin with you and with Vogue, that is because that oxytocin that is manufactured by both creates that bond. And then also down regulates the stress response from having just been squeezed through the vaginal canal, as would be the likely, again, journey into this world for your latest offspring. So the whole thing is traumatic birth. And so you have to calm them and bond them. And therefore, skin on skin is what we try and do.

26:32Why do you think adults find cuddling odd? I don't think... I love hugging, cuddling. Yeah, you do. Like, I will walk in here, I'll hug you. You've probably got a higher baseline need for oxytocin than others. I just love it. Honestly, I'd hug a stranger if they would have me, but they just don't. No, I think there's a science to this, which is around oxytocin, and the work of TJ Power, who's a neuroscientist. Yes, I know him. Yeah, TJ, he's got a great book, The Dose Effect, and he says the number of cuddles you need per day, I've got a feeling it's seven to nine, and that would meet the baseline need of a human to produce their sort of optimized levels of oxytocin.

27:12So that's pretty cool. You know when you see someone who's clearly having just like a shit day? Do you think they just need a cuddle? I think in many cases they do. And in fact, there's quite a lot of things, whether I get served this or not on my content feed, it'll be someone who's really angry and someone shows them real compassion and then they say, would you like a hug? And then this person voice breaks and they say, yeah, I would like a hug with a stranger. And then I always cry in those videos. Fight club? Ish. No, you know in fact, they do the cuddling. I forgot about that. They do the cuddle therapy with meatloaf.

27:48He's got gynecomastia meatloaf. He's inflamed. He is inflamed through the excessive growth of breast tissue, which is a condition that is strangely common. I actually linked to cannabis use, which it can be anti-inflammatory because CBD is anti-inflammatory. Well done for connecting that. Are you saying drugs? That was pretty incredible stuff. I was saying CBD can target some of the pain receptors in the brain linked with inflammation. So it's often used. So having a fat J is all right for you? No, because then you've got the THC, which is the psychoactive compound associated with anxiety and psychosis.

28:30So what you've got is CBD is the anti-inflammatory. That's why you've seen in quite a few bombs and running in the running world, we see an awful lot of people applying cbd balms as an anti-inflammatory to reduce post-exercise soreness so that would be again deemed anti-inflammatory whereas some of the other behaviors around smoking a jay as you so delightfully would be pro-inflammatory tobacco in particular i mean there we are inflammation straight you don't often see cigarettes in the wilds anymore do you really rare it's quite rare you do occasionally victoria's quite full on for it i've seen more a rise in younger people smoking again really yeah i think it was in a music video i saw the other day not i've seen a music in years and i think it's having a return as sort of the anti-vape movement vape again pro-inflammatory and so if you do if you see anybody doing anything which wasn't a biological process we we effectively evolved alongside you could assume the body's going to view it as some kind of insult right if I hit my arm it's an insult if I intake a toxin it's an insult cigarette smoke air pollution alcohol if I inject some oddity into my body it's an insult and the second I insult my body it will create an immune response to protect me and that immune response will come under the guise of inflammation if that insult is 20 times a day seven days a week for you know 365 days a year then I'll have higher levels of inflammation than I would want and really you've just got to look at behaviors and go is this something i evolved alongside and if it isn't my body probably believes it to be some kind of insult threat and therefore there'll be a there'll be an inflammatory repercussion to it if i eat berries nuts seeds if i put my feet on the grass if i go to sleep in the darkness if i um if i hug and cuddle you know friends around me if i eat cold water fish fresh out of the you know the lake i'm probably god that all sounded so nice And that's an anti-inflammatory lifestyle.

30:30And you can now pay through the nose for condensed versions of that. And we're trying to find technologies that accelerate anti-inflammatory pathways. The biggest one being cold, right? So what is the logic of cryotherapy is to kill inflammation. Have you done the proper cryo where it's like the minus 140 degrees? No, is it lovely? It's not really lovely. I don't particularly enjoy it. Is it quite hard to be in it? No, surprisingly tolerable. You get really cold on your extreme. So you normally wear gloves and like slippers. My Achilles always get really, really cold when I do it. But you only really need to do it if you were desperately keen to recover from what you did today for what you want to be able to do tomorrow.

31:14right so cryotherapy is most going to be used let's imagine you know we're in the midst of the world cup as we record this if you had just played again an unbelievable you know 120 minutes against mexico unbelievable then you do not want to get fitter from that game and and what's happened is that game the load will be an insult to your physiology it's going to try and trigger adaptation your body might want to build new blood vessels more mitochondria might want to build bigger muscles and all of that will come over the next 48 72 hours in that post-exercise inflammatory window but you don't want those benefits because you don't want to be fitter in three days time you want to be pain-free in 24 hours so then you would go to an accelerated anti-inflammatory pathway like cryotherapy or cold water immersion or using effluage like massage or again just again post-exercise hydration fueling lots of things we've touched on before because you're trying to kill the inflammation because you don't want to get fitter you want to be less in numbered by pain and fatigue so cryotherapy is a modality that suppresses the inflammatory impact of exercise so you won't get much fitter from it but you won't be as sore from it does that trade-off make sense it does and so you did a weight training session this morning and a run there he is so yeah classic so you've weight is more relevant actually so weights you do the weights and And what rep range were you doing with Sean?

32:41Half the session was kind of six reps, weighted pull-ups, et cetera. And the other half was 12 rep supersets. Beautiful. So a mixture of strength and hypertrophy fundamentally. So you're trying to get stronger and create damage to the muscles so they grow a little bit bigger. So that perfect blend of look good on the beach, but magnificent athlete, which I think is a nice place where you find yourself. That combo training, you're creating muscle damage, right? That's everything you did this morning is trying to create micro tears within your muscle. And on the belief that you'll recover today, tomorrow, day after, and you'll come back to the next session with Sean, bigger, stronger.

33:21Not if you kill inflammation. So here's where ice baths and the like have suffered a bit. People are sort of doing a weight training session, then jumping in an ice bath. And that will suppress the inflammation, which is why you did the training in the first place. Because the inflammation is the mediator of change. Yeah. So if I kill the mechanism of change, why did I create the damage in the first place? And interestingly, from a runner's point of view, we don't see cold blunting, VO2 max, or cardiorespiratory benefits, but we see it significantly impacting strength and hypertrophy. So your run and weight training session this morning, let's imagine we've done a cryotherapy session or you've done cold water immersion.

33:58I would expect you to not be much stronger or bigger in three, four days down the line, but I'd expect your training for the 245 to be on track. And therefore, we have to recognize that nothing in physiology is good or bad. It's the dosage. I want inflammation. Otherwise, I don't progress. I don't want too much chronic inflammation. Otherwise, I might die early. Not a problem for some. Right. That concludes our episode on inflammation. Thank you very much for listening. We love making this show. If you agree and you enjoy the Extra Mile, please drop us five stars in a review. We'd love to hear your opinion of the show.

34:36Of course, if you hate it and you think it's shit, then don't bother. We will catch you next week for a brand new episode of Untapped The Extra Mile.

35:04Kizumab RZA, I'm treating my skin and joint symptoms so I can keep moving. SkyRizzy, a prescription-only injection for adults, helps me move with less joint pain, stiffness, swelling, and fatigue. And for those who have plaque psoriasis, 90 % clearer skin is possible. With SkyRizzy, there's no daily dosing. It's just four doses a year after two starter doses. Don't use if allergic to SkyRizzy. Serious allergic reactions, increased infections, or lower ability to fight them may occur. Before treatment, get checked for infections and tuberculosis. Tell your doctor about any flu-like symptoms or vaccines.

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