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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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|- | |||
| 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 | |||
|} |