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2023-07-17 - Interview Dr. David Sinclair - Optimize Longevity - Build Muscle & Maintain Longevity: Difference between revisions

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2023-07-17 - Interview Dr. David Sinclair - Optimize Longevity - Build Muscle & Maintain Longevity (view source)

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However, it's crucial to approach muscle building in a way that promotes longevity. Learn how Berberine, Metformin, and Taurine, the molecule in recent news, can all play a part in a healthy, longevity lifestyle!
However, it's crucial to approach muscle building in a way that promotes longevity. Learn how Berberine, Metformin, and Taurine, the molecule in recent news, can all play a part in a healthy, longevity lifestyle!
}}
}}
== Transcript ==
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:00
| what people also don't realize is you can overcook your plant protein source
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:06
| and then that lowers the amount of proteins that you're actually getting so your cooking method can actually affect
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:13
| the amount of protein you're getting from your from you know a plant-based diet so as long as you're a little bit
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:19
| mindful about that just not you know not overcooking even boiling can reduce the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:26
| amount of protein that you're getting you know roasting steaming of course has less of an impact on the amount of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:31
| protein so that's a really that those are small little mindful changes that can really impact your your diet if you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:39
| are staying plant-based at to you know build muscle or to work out or however you so choose just that one little tweak
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:46
| can make a really big difference the amount of protein that you're getting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:52
| thank you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:57
| [Music]
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11
| hey Serena hi hi hi you're looking uh well rested and no you're not but you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18
| looking good I'm I'm not I need to follow my own my own protocols and recommendation but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25
| thank you I really appreciate that makeup is amazing so is lighting we should share what we use for lighting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:33
| um so okay hi so I've just been chattering
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:39
| away to the audience and they're amazing as usual really really kind with their
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:45
| comments hey should we get into it yeah another short amount of time we've got lots of people joining us thank you all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:51
| for joining us yes so fun uh and everyone's super kind David everyone's telling you tell you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:57
| how much younger you look I'd have to say it's it's kind of true we're gonna have to do a whole episode just on our
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:04
| skin our skin routine yeah I I can tell you that I look a lot better since I've
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:10
| been following your advice for nutrition and health and despite the lack of sleep that you and I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:16
| are getting well not getting uh we are unventioning from day one uh more of a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:23
| plant-based diet and certainly I've benefited from not drinking a lot of alcohol now and a lot of cheese and uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:30
| and uh all of that I mean we can talk about nutrition but I think let's say that for another day but I certainly
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:36
| think that my skin is better than it used to be um and I I can only credit uh yours your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:42
| advice thank you thank you so much for sharing that I appreciate it what is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:48
| really great for the audience to know is that in addition to uh the skin benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:54
| and hair benefits we'll definitely talk about that another time too uh you can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:00
| have a really great workout routine which we'll talk about today we're going
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:05
| to talk about building muscle and still maintaining your longevity even on a plant-based diet so we'll dive into that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:11
| after some of your burning questions from last time uh Serena um it would be fair to mention something we developed
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:18
| together that we put on skin we'll leave that what do you want to do uh well yeah we can do that we can do
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:25
| not everyone here has it has been introduced to it but we can focus some more time on it next time on skin and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:32
| our skin routine but sure yeah if you have it there if you have it right there let's share why not I don't have it here
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:38
| it's in the bathroom but Serena and I developed a product for skin which we both use and it's it's available if you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:44
| want to check it out uh I think it might be sold out but you I think it might be coming in soon it's called aeonia and we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:51
| developed it with with NASA's collaboration and this show is not meant to be promotional I just thought it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:58
| would be interesting to a lot of people to know that we have switched to using that skin care product and that also
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:05
| could be part of the difference we'll post it later but we want to get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:10
| him to exercise so yeah let's get into it there's a lot of questions about meat and exercise and you know I we I we want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:18
| to make sure that people understand it's not that we're saying meat is bad but let's dive into exercise uh and and and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:24
| answer some of those initial burning questions that people had about berberine I met foreman and as a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:30
| follow-up to our last chat for sure um well let's start with exercise in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:35
| general what is a good exercise regime um you and I uh I think we generally
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:41
| agree on this uh we read the scientific literature every day and what it says in general is uh a little bit goes a long
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:48
| way so if your exercise is running a few miles a day that's great if you don't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:55
| want to do that if you don't like it you can do something else you can do yoga
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:00
| you can get a standing desk and walk upstairs uh you can do some sit-ups you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:06
| can lift weights at the gym and uh you know brisk walk you you do the plank I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:12
| can't really do that very well ah well we need but we can build up to it I have a friend who can do
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:18
| like an eight minute plank I didn't even know that was possible but anyway the point is there's lots of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:24
| different ways that you can exercise um actually while you're talking about that do you mind talking about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:30
| resistance training a little bit and how that does affect uh mtor and how that does affect how we build muscle because
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:36
| that's come up a lot and and this plays into some of the supplements and taurine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:43
| and even metformin and seven reperto mice and uh so resistance training uh so I uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:50
| used to do a lot um when I went on this podcast tour uh a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:56
| couple of years ago I had a lot more muscle than I do now you and I Serena we've been on the road for eight months
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:02
| so it's hard to work out all the time especially when you're on an airplane um so I would love to do more so going
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:08
| back to what I used to do I used to work out at least one time of week which was intense it was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:15
| for two hours at the gym or at my house I like to do it every other day mixing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:21
| it up upper body lower body uh what we tell clients is to to make sure not to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:26
| forget your back and hips um and and upper thighs because for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:31
| longevity which is what we're here to talk about that's crucial as you get older you're losing a lot of mass in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:37
| fact uh particularly males after uh the age of 40 they're losing at one or two
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:43
| percent a year um but women so they also lose testosterone and one of the the most
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:50
| dangerous things to do is to lose muscle mass in your hips because I think we all know of people or even on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:57
| our family members who've fallen over when they're older and broken a hip or broken a femur and that's a really fast
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:04
| way to end in your life because if you're a frail and old you often don't recover from that fortunately your mum
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:11
| when she broke her femur she's young enough uh that she recovered but my grandmother wasn't when she broke her
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:18
| femur not her hip she was so lucky um that's a that's a really tough injury
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:23
| to recover from she is not filled with metal so but anyway the the point really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:28
| is move you've got to move if you want to live a long time you have to move walking is great for maintaining those
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:34
| hips and lower back you'll feel better you'll have a bit bigger spring in your step when I did a lot of weights I not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:41
| just look better but actually felt so much better um I felt like I was walking on air
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:48
| um and uh that wasn't just because I bought new shoes it was because the muscles in my legs were good and for men
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:54
| and women to maintain hormone levels particularly testosterone yes you want to maintain that muscle mass your leg
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:00
| muscles your back muscles these big muscles they will signal to your genitals to produce an adrenal system to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:07
| produce these hormones yes and that's one of the best possibly the best way to maintain your hormone levels as you get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:14
| older yeah and I'm so glad you highlighted that because not everybody knows that you know when when people are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:20
| focused on on building muscle and maintaining muscle mass quite often it's for their physique and how they look and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:26
| of course how they feel for strength for energy but it's it's crucial to to the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:32
| regulation of our hormones our growth hormones for men and women testosterone
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:37
| um and then something called cortisol which is our stress hormone it helps balance and regulate all of this affects
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:44
| our thyroid hormones as well which helps with our metabolism so it's I'm so glad that you pointed that out because some
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:50
| people don't realize that you know you're checking off a lot of boxes beyond what you might just see in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:57
| mirror there's a lot happening inside of your body that you don't you're not even aware of that you're benefiting so so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:04
| alongside that so we know exercise great for movement prevention of injury
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:10
| insulin control and on our hormones let's talk about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:16
| some other things that are obvious uh but yet let's get into the Sciences it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:21
| you know what's happening when we exercise what's happening with well so I think many of our
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:29
| listeners followers are aware of what's called mtor a little m capital t o r and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:36
| this is stands for Target of rapamycin so rapamycin is a a longevity medicine that is certainly a longevity drug for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:43
| animals and may help humans as well there's some clinical evidence and rapamycin will go and Skip to bind to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:51
| what's called mtor and inhibit it and slow its activity down what this does is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:58
| it tells cells that there's not enough amino acids around to build a lot of muscle and that does two things it slows
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:06
| down cells production of protein even if you take a take a high level of it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:13
| you'll actually tell your body to start degrading protein to make new ones and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:19
| that's actually similar to fasting so think of inhibiting mtor and rapamycin
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:25
| as ways of simulating stimulating a fasting response without actually having to fast which is pretty cool
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:32
| um the problem with that is when you down regulate mtor your body thinks it's not good enough amino acids particularly
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:38
| uh leucine isoleucine Balinese branched chain amino acids and your body slows
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:44
| down it's a starvation fasting response um and you'll typically have a harder
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:49
| time building muscle when you're in that state that's why bodybuilders and people who want to build up muscle they do the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:55
| opposite they take leucine yes nice loose and veiling uh they take amino
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:01
| acid seen as exactly that and so that that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:09
| great when you want to build muscle no argument there protein which we're going to talk hopefully about how to get that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:15
| from clients as well so that's the that's the feast response okay so the feast response the abundance response
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:21
| that I talk about in my book is is great the growing and healing but long term if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:27
| you keep that on every day you're not going to get longevity benefits because you've got to have some part of your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:33
| week in the adversity response the adversity mode right and that's why we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:39
| are advocating uh and practicing pulsing things yes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:46
| right you can switch adversity abundance adversity abundance and it becomes an
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:51
| art uh when should you take supplements when should you exercise when should you eat so that your body has time to think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:59
| that it's in adversity so you might want to be hungry and not taking
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:04
| um are not taking these amino acid supplements and creatine and potentially
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:10
| not even taking metformin so your body starts to turn on longevity responses dampening inflammation we're carrying
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:16
| DNA lengthening telomeres giving me that longevity effect so you stay young and then on certain days you can do the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:23
| opposite you can work out not take these supplements and build up muscle and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:29
| that's uh that's really the way the scientific literature is saying that we should do our lifestyles to maximize
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:35
| longevity but also to also make sure we don't lose muscle mass as we get older
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:42
| right so a lot of people have questions uh and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:48
| they've asked us about metformin because you talk about it frequently people know that we take Berber marine and Metformin
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:55
| and there's a question about when to take it because of the benefits of Metformin uh which we can talk about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:01
| some people here know what metformin does and what berberine does so there's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:08
| a big question that we're conjugate and that you posed on the on the on your post which is when is the best time to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:15
| take it when we are when when people are trying to do this cycling or pulsing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:21
| right and and maybe we can just run over and Metformin really quick um some people don't know what metformin
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:26
| is you know it's a drug for type 2 diabetes and it's got a lot of different benefits some of which David's already
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:32
| addressed but we can talk about it again really quickly yeah um so you and I take it my father takes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:39
| it he's now 83 he's doing well now the reason that we take it is not because we're type 2 diabetics it's because we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:46
| want to make sure our glucose levels don't rise as we get older that's known to be a bad thing for aging and for of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:53
| course diabetes and heart disease oh oh may I point something out I'd like to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:58
| point out that that's actually very common for a lot of people even if you are mindful of your diet you know your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:05
| blood glucose levels have a tendency to rise as we get older so I just want to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:10
| put that out there because there are a lot of people that are very very mindful of their diets what they take what they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:16
| eat and your your blood glucose levels might still go up and it's just common as we as we age
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:23
| super hard especially if you have a genetic predisposition yes and uh you know we work with
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:29
| with uh folks who struggle to keep their glucose levels down even if they're eating a great diet and there are things
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:36
| you can do metformin is one of the first things that doctors will put patients on and we we um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:43
| it's a generally recognized uh safe drug though I saw somebody mention uh we should
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:49
| mention the side effects there are side effects with every drug every drug uh with the exception of fish oil
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:56
| um that needs to be discussed so what we know about metformin is that first of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:02
| all probably 100 million people have taken it so far so this has been around for decades and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:09
| we're going to strike that number because we don't know for sure and we're not citing it but a lot of people have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:14
| taken it that's the point the side effects typically are gastrointestinal uh you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:23
| can feel a bit sick you can feel like you're full um which some people think is is a nice
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:28
| side effect um sometimes there are serious side effects um one in a few thousand people uh it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:35
| not very common but you still want to be aware of it you can have a serious side effect called lactic acidosis where the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:40
| body becomes uh too um anti-respiratory to put it one way
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:46
| and you get a lot of lactic acid build up similar to running a marathon you'll get lactic acid and if you feel sick if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:53
| there's any side effects always with any supplement or certainly medicine uh go tell your doctor that you're doing it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:00
| um of course they'll probably know that you're taking that from it already but make sure they know that they're side effects so they can advise you and if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:07
| you stop metformin what's known as the side effects go away it's it's reversible which is great now you can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:12
| get metformin over the counter in a lot of countries a Asia Africa in what we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:18
| call the Western World you need a prescription so you need to talk to your doctor about getting it if you don't have type 2 diabetes you either need to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:26
| bring to them some of the scientific papers which Serena I suggest we should post those uh on the notes to this live
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:33
| or you can find them in the back of my book these are papers you can show your doctor and often that helps educate them
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:40
| in this science now the papers that I'm the papers that I'm referring to show
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:48
| associations between people that take metformin and those that have reduction in risk of cardiovascular disease and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:55
| Alzheimer's and Frailty and even cancer and uh and that's why I am taking it I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:02
| think Serena you're similar it's not just about slowing glucose increases it's about preventing other diseases
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:08
| that are associated with aging and then for those of you who are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:15
| who are you called berberine and I'm noticing that we're already at nine minutes to the top
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:21
| of the hour and there's a lot that we haven't covered yet but I think we should cover berberine just briefly uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:27
| if you'd like to cover that David it's it's um it's a compound found in a lot of plants it's natural
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:33
| you know people have been using it in traditional Chinese medicine in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:38
| ayurvedic practices for many many years and it has a lot of the same benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:43
| there's you know blood sugar control lipid regulation uh it's anti-inflammatory there's ampk
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:51
| activation that we haven't really talked about yet we can maybe talk about very briefly uh before we move on to a couple
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:57
| more big points we should share with people before we jump off good and I want to get onto the touring so I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:03
| going to talk really fast stick with me um first thing I want to do is I I mentioned in one of my posts that I was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:10
| going to get into the paper on Metformin so Serena forgive me I'm going to show a figure here oh yeah no absolutely I I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:18
| definitely think you should this is something that comes up a lot when we're traveling we do our talks
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:23
| um and this is a very important piece of information that David's going to show you right now graph here on the right
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:30
| shows the difference between those who are taking metformin and those who are not the ones the ones that are higher up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:36
| are the ones that didn't take metformin and those are taking metformin are the the ones on the far right
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:42
| what that shows is the evidence that metformin slows down muscle growth okay and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:47
| you'd be probably surprised to know that the only difference is five percent so muscle size difference in that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:53
| experiment was five percent now if that's the only difference um I would rather just do a little bit
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:58
| more exercise and get my muscles bigger the good news is those muscles even though they're slightly smaller we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:03
| stronger okay so that let's pause on that let's pause on that because in his
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:09
| Brilliance David sometimes forgets to give a moment for the point that he was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:14
| making which is it's only five percent and how that information has been
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:21
| presented um in the public forum has made it look like or given the the perception that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:28
| it's a much larger percentage which has people really fearful or hesitant about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:35
| taking metformin and in reality that difference is only five percent now five
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:40
| percent is movable as David said you can just exercise a little more you can be that's that's something that we can work
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:46
| with it's not as if it affects you it's a it's a 30 drop which is sort of how it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:53
| was coming out in the literature so these are two different types of Metformin you can take it as a pill or a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:59
| capsule um I find the capsules are better yes um Yes actually if you can get it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:05
| compounded that would be best because it's a little bit cleaner and less likely to give you gastrointestinal
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:12
| um issues so let's jump into taurine yes and then I think we definitely
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:18
| should address there's been a lot of comments about meat uh and about and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:23
| about plant-based diets uh when people are trying to build muscle and maintain longevity so let's talk about taurine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:30
| they're just because there's been some recent information that's been out there uh that's not on chat GPT yet so you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:36
| going to hear about it here so taurine touring is a semi-essential amino acid that we need for sure when we're babies
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:44
| but we start to make it when we're older some animals don't make taurine like a cat now what has been published recently
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:51
| was in the news and I tweeted about it was that um so taurine's being found
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:56
| high doses uh typically around two to five grams a day it's hydros lowest
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:03
| blood pressure improves cardiovascular health improves the lipids um and uh and seems to improve blood
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:09
| pressure as well this is all great right sounds like anti-aging to me now it's got neuroprotective effects as well yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:18
| I think that's why you started taking it no I mean I've been using touring for a long time but not at the levels that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:26
| have been recently discussed in these applications right because you can find it in sports drinks and energy drinks
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:32
| but it's it's pretty low concentration usually now this amino acid was shown in the science paper from last week so when
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:39
| you give it to mice they have a lot of health benefits that are similar to what I just described in humans and they even
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:45
| gave it to monkeys and found that their health improved but the big deal was that those mice lived
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:51
| um because by my recollection I think it was 12 to 16 longer I'll check on that but it was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:58
| it was a significant extension of lifespan which is a big deal because if it had a negative side effect they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:05
| probably wouldn't have lived longer right and so Alum I think taurine is super interesting the thing that confuses me and the literature right now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:13
| and scientists is taurine is found in me right and taurine is also known to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:18
| activate M4 which goes against the theory that inhibiting mtor for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:25
| adversity mimicry is yes things to provide longevity despite
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:31
| acting creating mtor and so this is going to you know spark a debate discussion with the carnivals of course
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:37
| but I think this is a good good uh transition for you to talk about nutrition because a lot a lot of people
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:44
| want to know about how do they get protein if they're not going to eat a lot of meat well I I want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:50
| to backtrack just a second you know and just remind people of some of the benefits that you've mentioned so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:57
| taurine it can improve your cardiovascular health as we just said is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:02
| neuroprotective it's anti-inflammatory antioxidant it's got all these benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:08
| um that as David and I talk regularly when you're doing things that help all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:15
| your systems every organ system when you're doing things that are that keep you balanced that are healthy it lends
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:22
| to longer longevity so I know that most many people out there they're kind of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:27
| looking for that magic pill how much nmn do we take how much this how much that it's it's not just like one thing so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:33
| it's just a good reminder that this amino acid is giving you these benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:38
| and there might be some debates on things but these benefits lend towards longevity and just better health better
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:45
| overall health and by touring on the internet make sure it's a supply that sells clean pure GMP grade taurine I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:54
| currently taking uh two grams a day and to see how that works with me that's a pretty high dose I'll measure myself
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:00
| I'll report back Serena I think you're on similar dose as well uh yes yes so we've opted out those and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:09
| we'll see how that goes um as always you want to measure yourself in case there's any negative side effects in order to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:15
| make sure it's benefiting you as well otherwise it's a waste of time well and it's just good to know what's going on with you you know just like measure
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:22
| before uh most of you I wouldn't say most of you but many people out there have uh devices that measure and you can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:30
| take tests but you have devices that measure your heart rate your you know your oxygen so many different things so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:37
| just take a peek at what your numbers look like before you put something new into your routine uh and then I just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:43
| wanted to address there are people asking about when to take berberine when to take mtor not mtor sorry metformin we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:51
| typically take it or at least I take it in the evenings so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:57
| um I usually take my metformin at night before bed um David I think you you do that too
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:02
| even that upsets your tummy sometimes and then with the berberine I take it at night with metformin but I also take it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:10
| a couple times during the day as well if I can remember and that that's sort of dependent on you know your age as a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:17
| female and there can be benefits to breaking up say 1500 milligrams of berberine throughout the course of the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:24
| day rather than you know taking it at the very end at the very end of the day so I saw several questions about that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:31
| now I agree with that I'm at moment at night but it really it doesn't really matter
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:36
| um Some people prefer it in the morning yeah the half-life is 8 to 12 hours so you'll get a benefit
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:43
| um throughout the day if you take it in the morning so that's one thing to consider I like to take it at night because it upsets my stomach and I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:50
| asleep when it's in my tummy so and berberine I take it whenever I can remember to take it so there's no
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:56
| particular current day mostly plant-based your plant-based I'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:02
| intermittent vegan how do we get the right amount of amino acids and before
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:07
| you answer I want to just quickly say one of the reasons for focusing on Plants besides getting the wonderful
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:13
| polyphenols and uh molecules from those plants and we like to eat stress
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:18
| colorful plants another reason for having plants is that the ratio of amino acids uh is beneficial we think the
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:25
| longevity based on the research and if you're just eating meat you get high levels of these Brands chain amino acids
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:31
| which might initially make you feel great but in the long run you don't want to have them always in your system so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:38
| Serena over to you uh yeah no well we're both we're both
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:43
| plant-based I mean I know you're struggling but you're mostly plant-based and you know I think one of the tricks
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:49
| that people don't realize is that you can get the amount of proteins that you
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:54
| need from plant-based sources and it's actually good to kind of combine them so there's legumes we are very regular
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:02
| about how much chickpeas you know wheat chickpeas and lentils and different types of legumes on a very regular basis
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:08
| they're extremely high in plant protein and also plant fiber sometimes people are concerned about the carbs but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:15
| there's so much fiber in this type of food balances it out your net carbs are actually a lot lower than what you think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:21
| and what people also don't realize is you can overcook your plant protein
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:28
| source and then that lowers the amount of proteins that you're actually getting so your cooking method can actually
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:36
| affect the amount of protein you're getting from your from you know a plant based diet so as long as you're a little
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:42
| bit mindful about that just not you know not overcooking even boiling can reduce
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:48
| the amount of protein that you're getting you know roasting steaming of course has less of an impact on the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:53
| amount of protein so that's a really that those are small little mindful changes that can really impact your your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:00
| diet if you are staying plant-based at to you know build muscle or to work out
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:06
| or however you so choose just that one little tweak can make a really big difference the amount of protein that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:11
| you're getting you know I think that some people can't live without meat and I think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:17
| it's good to emphasize that you do what you can right with the movement you do what you can with your diet you do what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:22
| you can you don't have to be 100 vegan to get the benefits you try to shift
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:28
| things as best you can and I struggle as Serena said sometimes I eat a bit of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:33
| fish or occasionally some meat um occasionally I have alcohol I don't want to restrict myself completely but I
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:40
| do do my best to focus on the foods that are healthy oh one last thing um uh by
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:46
| the way I just got a message from Tony Robbins he says hi yeah the uh the uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:52
| to fuffle about sweeteners just very briefly you told me Serena to stop eating these uh and drinking these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:59
| artificial sweeteners you were absolutely right the science now is pretty strong that that probably not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:05
| healthy they uh affect the mitochondria in your body yeah they cause inflammation and even worse the World
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:12
| Health Organization is going to declare that Aspartame is a potential carcinogen
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:17
| and Sucralose is also bad for you so these are things that you buy ahead of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:22
| time and I you know I went on Joe Rogan's podcast unfortunately with the Diet Coke and I got criticized for that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:28
| and I thought what's the big deal now I wish I hadn't done that well I mean when I knew that you drew soda I was also
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:36
| like what what are you talking about and we can't do that uh and I know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:41
| there's a lot of people out there that drink soda what I would say to that is there are a lot of healthy alternative versions to soda that can kind of give
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:48
| you the same satisfaction it's you're still getting that sweet bubbly you know maybe it makes it's a comfort food or a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:55
| comfort drink but you can have healthier Alternatives and that's really what it's about it's about choosing something that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:01
| makes you feel good that feeds your body feeds your soul that uh is a healthier
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:08
| version you know that doesn't also hurt you that doesn't cause cellular damage um and that can help extend your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:13
| longevity so there's a lot of people that talked about vitamins real quick uh-huh I just saw a few questions about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:20
| this to answer those uh we like to use uh aguilers uh and monk fruit yes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:28
| and there's actually some combinations out there you guys look for it sometimes it's just that blend monk fruit is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:34
| extremely sweet in small doses and you know in the past and actually some Brands still use erythritol and other
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:41
| types of sugar alcohol to cut that sweetness so that they can make it an equal ratio to sugar if you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:46
| substituting um and sometimes it's hard you know it's hard to measure in an eighth of an eighth of an eighth against one
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:53
| tablespoon or teaspoon of sugar to get the equivalent flavor and equivalent level of sweetener but there's a lot of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:01
| Brands out there that cut it in different ways and so just go and look for combinations I wanted to address
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:07
| supplements really quick when it comes to being plant-based especially if you are working out and you're trying to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:14
| build muscle so for those who have asked and I've seen it a lot yes you will
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:19
| likely need to supplement B12 and iron and now that's dependent on your body so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:26
| you get your measurements done do what David says all the time which is you know get your blood work done see what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:32
| your levels are and if you shift into a more plant-focused diet see if it changes you know I don't I don't need to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:39
| take those supplements all the time every once in a while I do everybody is a little bit different but your omegas
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:46
| make sure you're taking omegas if you're not getting it from your foods that would be a lot of seeds you know if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:52
| you're doing your flaxseed oils and your chia seeds on a really regular basis then you might be getting your omegas
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:58
| enough of your omegas if not then you supplement and of course vitamin D thank you there is someone here that said that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:04
| they love the Serena loves ultimate D it is it is great and um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:11
| yeah it's got K2 and other things in it everyone should be on K2 I think it's a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:17
| really great vitamin as well as D yeah and it's and it's combined so uh I you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:22
| know what I don't think we have time to go through some recipes that I put together as a surprise to our audience
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:30
| if they are interested in building muscle on a plant uh plant Focus or
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:36
| plant-based diet but if you go to our our profiles and Instagram if you go and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:42
| you follow and you subscribe to optimized longevity sign up for our newsletter then maybe I'll just put it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:49
| in the newsletter that you guys received I think you sure you should promise that right now yes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:56
| okay so um all right you guys well David do you feel good about what we shared today
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:02
| we're 10 minutes after the hour and I have another live so we're gonna have to jump off uh uh but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:09
| were there any other burning burning questions you felt like needed to be answered uh or we can save it for the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:14
| next one because I love how you guys you know sort of bring some questions from one into the next we'll address them a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:20
| little bit at the top um of the episode uh before the main topic casual exam no I think this was really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:27
| great I appreciated a lot of the comments um people are asking questions and answering them on the chat which is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:32
| great because we can't answer all of them so this is a great Community uh we want to build it tell your friends we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:38
| uh we're working on lifespan uh the next season together and uh looking forward
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:44
| to seeing you all there in the meantime we're going to be keeping on doing these things which we love just being spontaneous when we talk about new news
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:51
| and our personal things that we do um now just feel grateful that we've got
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:56
| uh this community of folks that uh we can talk to and we're going to do these more often you know we took a a break
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:03
| because we were traveling all the time uh it was really hard on us but we're back we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:08
| we're here and uh we'll see more often yes and thank you guys so much and we'll
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:13
| see you guys really soon I think next week actually so stay tuned and uh and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:19
| thank you guys so much Thanksgiving see you guys soon foreign
|}
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