In this episode of the Ben Greenfield Fitness show micro dosing with LSD fish oil and omega-6 fatty acid confusions the latest coffee research staying fit in your car and a whole lot more help performance nutrition longevity ancestral living biohacking and much more. My name is Ben Greenfield. Welcome to the show.
Well Jay, I need to little ah My Little Mouse pray cause I'm Lou little tired my for some reason my fire alarm went off this morning like 4 a.m. Oh, that's no good. Yeah. Yeah, but I had this mouth spray actually, you know that that beekeepers like propolis spray for the immune system. Yeah. I actually started being that daily for the past like two weeks now so I know exactly great your mouth. That's not what I'm using.
I just emptied out the bottle because it's like a throat spray bottle. I didn't empty at I just put it into a different container. I was going to waste all my propolis, but then I I mixed nicotine and monk fruit in it. So I've got like this sour apple monk fruit sweet and a little bit of nicotine and I've been using that as a little throat spray this morning just just because I've been up since an ungodly hour. So what time I think that things started going off like 350 something so I've been up since 4:00.
420 420 something that's that's this podcast. Actually this podcast is for 21. So all the show notes all the show notes photos are going to be a been group of fitness.com 421 got in a workout in my garage, which is super cold right now full of kettlebells. So I feel like Rocky. What's the movie Rocky for where he's training in the Russian winter? Yeah rocket for classic one exactly. So I've been doing the I'm getting ready for the what's it called the strong first.
Certification down in San Diego uh-huh and in January and so I'm doing a lot of problems that saline protocols which are they're kind of like super hard short efforts, you know, he really is not a fan of going anything kind of above like the creatine phosphate genetic system. As far as your range goes would meaning meaning that you're not doing any efforts that are longer than like 30 seconds. He's really not a fan of lactic acids matter fact is yeah book that I'm using for some of my train is called the quick.
It can the Dead the quick being the people who trained quickly and the dead being the people who do a lot of like lactic acid long metabolic style workout. So, you know like this morning, we don't want to be dead. Yeah, this morning's work as just, you know, Swing Swing in a kettlebell for about 10 reps. Like I think I had like a to pood kettlebell and then kind of Shake It Off. Come back do 10 quick. Push ups Shake It Off come back to ten kettlebells. Shake It Off come back. So I just see like ten rounds of that and that's that's kind of a
Flavor of my my style of training these days aside from long lines. No. Yeah. Yeah. So when you go to get certified, is it just a number of reps or is it for more? What are they looking at? They do everything from like a five minute 24 kilogram snatch test to you know, Turkish getup form. Goblet squats certain certain weights that you perform for certain number of reps. It's all few other website that gets called strong first or just
search for for a strong first kettlebell so you can see it. But yeah, I always like to have a little little something-something on the calendar to keep me motivated to go out in that icy cold garage. So frying rabbit, no Uncle stuff. Well plenty to talk about today. So we think yeah. All right. Yeah, let's get into it.
Well Jay, I know that you and I are both huge fans of LSD out of Matt. What are you on about a hundred micrograms right now? Yeah what so let's star jump it up to 200. It's a go-getter day. Yeah, I could tell no one full disclosure Actually. I don't even know if you want this out there on the internet Jay, but I'm going to put it out there. Anyway, I know both you and I have microdose with LSD something I do I do.
We twice a week or so. I'll do a little bit extra dose. Actually. I actually use LSA not LSD. I think it's it's a little bit better. Actually we eat we can't talk about it now because I'm technically not connected to the federal government anymore. So so we can open up that discussion Yeah Yeah, we actually have the same the same folks. We get our micro dosing protocol from kind of its kind of like the gym gym Fatima desk protocol route, really really great protocol, but they just came out with a study that looked at mood and cognitive.
Mission after administration of low LSD doses AKA micro doses in healthy volunteers and it was kind of interesting because they experimented with different doses, you know and Jim fadiman who I just mentioned. He's kind of a the world's foremost authority on the subject of micro dozing particular with LSD and his standard regimen is 1/10 of a full dose of LSD of a full dose of Ellis GD is like a hundred micrograms on microdose is about 10 and his his gold standard protocol is 10
Use of LSD every third day and what they looked at in this study was experimenting with a few different dosages. They use a five these the 10 and they used a 20 and all three participants are all three groups did notice some significant differences like at five. They said they got increased friendliness and arousal and decreased attention lapses and then at 10, they said that all
Feelings of anger depression and fatigue abated which I've actually found to be the case personally. That's kind of my sweet spot is about 10, although some people reported elevated levels of confusion and anxiety and I don't know about you Jay, but I also if I haven't if I'm doing that in a fasted State haven't had breakfast etcetera. I'll get a little bit of anxiety as well. Yeah, or for me if I if I am fasted drink a cup of coffee and then take it to close to the time that I drink coffee, then it could be a little bit of a disaster.
It's not awful, but it can it can be a little shaky. Yeah, LSD doesn't do well combined with other stimulants in my opinion and then at 20 micrograms, they saw a significant increase in positivity and vigor and happiness and what they called blissfulness and insightfulness, but the confusion and anxiety went up even more. So I think I think this study just kind of shows what we've already known that that 10 is probably pretty good sweet spot and ultimately that this stuff actually is
Is effective as a nootropic / smart drug and can even unlike a lot of other smart drugs like say modafinil for example, actually make you more personable more friendly increase mood state. So there you have it. Yeah. Yeah, I guess I you know, we've kind of spoke to into this and I know you kind of harped on this there's no need to beat a dead horse, but I would say just if anybody is interested in getting into this realm. Yeah, there's some really cool effects that you can get from and it makes me very productive. However, I would just say just know.
Sourcing I just know your damn sourcing don't go out there and get anything crazy and you probably will know sourcing I'm not saying it's a one-to-one but you'll probably know good sourcing when you're like, whoa, that's more expensive than I thought it would be. Yeah. I mean you have been my perspective. Yeah, I mean just to put all the cards on the table, you know, and I think you're on the same micro testing protocol as I am Jay. It's $600 a month for yep what I pay for my and and that also includes a psilocybin microdose and also kind of like almost like an MDMA esque.
Microdose like one at one is for focus when it's for creativity one is for compassion and you stack them on consecutive days. Yeah, it's not I mean six hundred dollars a month is not inexpensive, but I find you know my mood my cognition just the clean burn the fact that I almost maintain a level of insightfulness that is over and above what I might experience from other compounds dictates that it's worth it for me. I mean if I guess there are certain times of the year when
When I don't do that, I take a break, but for the most part I enjoy that type of Micro dosing protocol and all my research. I found to be safe. I found it to be effective. And I've also found that I get hundreds of Instagram messages from people wanting to know my sourcing and I never reply to them because I can't wait I can't legally do so, but right I hook up some of my private clients with my with my supplier. So that's right. Oh, yeah. Alright. So anyways, let's go ahead and move on to a probably more.
Decibel stimulant that was also recently studied and that was well two things coffee and also green tea and this was this was pleasant or pleasing to me to find out that the the consumption of coffee particularly one cup a day is associated with a 12% lower mortality risk and then two or more cups of coffee a day a 41 percent reduced risk of mortality.
And they found this to be even greater in people who drink both coffee and green tea meaning like if you're one of those people who maybe has a cup of coffee in the morning and a cup of green tea later on in the day. The effects are actually magnified. So, you know, we already know that coffee can decrease all-cause risk of mortality, but it's kind of cool that there's there's an interplay between it and green tea and I personally not a fan of green tea. I for some reason makes me a little nauseous. It just doesn't agree with me.
But it appears that coffee can make you live longer so can green tea and if you're consuming both you almost get a magnified effect. Yeah, it's pretty it's pretty neat when we talk about green tea and coffee or maybe just green tea and our last podcast. I think we've been we've been given some good good reputation to the old green tea crowd. I'm like you I'm a huge fan of green tea. I don't feel very very good when I drink it, but maybe I should try to entry I haven't had it probably in MO maybe a year or two years.
So maybe I'll throw it back in there just to give it a go. You know what we talked about in podcast 420 was how green tea can enhance fat loss during cold thermogenesis. That's right. Yellow green tea or if you don't like the taste of green tea like me, you can just get like a the egcg supplement on Amazon, for example, so go listen to 420 if you want more more details on that whole protocol at Ben Greenfield fitness.com / 420 and then also a couple of kind of
testing news flashes this week about compounds in your food / water that you may need to at least know about or be aware of the first being Arsenic and it's kind of been well known in health circles for a while that even though brown rice might be a little bit more nutrient dense than white rice. It can be problematic because of the Arsenic content and there's a pretty decent amount of naturally occurring arsenic in brown rice that can do some damage as it accumulates.
In your body and they just came out with a new study that tested a whole bunch of different ways to cook rice to try and reduce the Arsenic content and they found that this process called parboiling removes almost all of the Arsenic from brown rice. And so the reason for this is is, you know rice compared to all other cereals can accumulate about 10 times as much arsenic because in rice grains, the Arsenic gets concentrated in the outer bran layer that surrounds the the endosperm
Perm and since brown rice is unmilled or unpolished and has more of that brand. That means it's going to have more arsenic than the white rice. And of course the Milling process will remove the Arsenic from white rice, but then it removes like 75 to 90% of the nutrients. So well, it tastes pretty good on Sushi. It's not super nutrient dense. So ideal you tear away Arch. Yeah a fair way to have brown rice, but then get rid of the Arsenic. So parboiling they found out could do this and parboiling.
Very simple. All you do is you put the rice into boiled water right for five minutes. Okay, and and you just let it sit there and boil for 5 minutes. Then you drain the water you refresh the water and then you continue to cook your brown rice and that's that's essentially parboiling. You can Google parboiling through on a video to walk you through it. But I mean, it's kind of simple double boil. Yeah. It's almost like
I like it double coil and then getting rid of all the shit. Yeah, they called a PBA method parboiling with absorption. Meaning you you boil it for 5 minutes, then you drain it and you refresh the water and I'm assuming when you drain and refresh the water, that's where you're dumping out all the Arsenic, right? Yeah, and then he continued on you cook. It's interesting because at our house what we've always done when we cook rice if we're going to write the next day and my wife has done this for a long time. She just soaks the rice overnight and warm water on the kitchen counter. I would imagine that's probably doing the same.
Anything like an expedited way of doing it. Yeah. So anyways, though cool cool tactic for those of you concerned about dying of a horrible arsenic death. So yeah, all our listeners and there's a great infographic that walks you through parboiling that I will link to if you go to been group with fitness.com 421 that shows exactly what they did in the study like how many cups of water to use for every cup of raw rice, etc. Etc. So and then the the probably more interested
Eating and possibly one that we may Rabbit Hole a little bit more into was the news flash that upset. A lot of people when I tweeted this out that I am questioning whether or not I will continue to drink my precious Pellegrino and I love them. I love Pellegrino. I mean, don't get me wrong. I've been nice so I have a nice water filtration system at home and I have good well water and I have one of those hydrogen water machines, but there's just something about you know, unscrewing a big old glass bottle that carbonated.
our freshing from the fridge sometimes also refreshing put a few drops like vanilla Stevia in there so it tastes like vanilla cream soda and I just I like my Pellegrino what can I say me too but the website truth about fluoride recently obtained water quality reports from San Pellegrino and what they found was a fluoride content of 0.47 PPM wasn't mean
it means that that's pretty much as much fluoride as you might find in fluoridated Municipal tap water like higher than a lot of other brands now that was concerning to me although San Pellegrino tested out pretty well across the board for any other contaminants it had pretty high levels of fluoride now first of all let's let's step back and and kind of talk about why that could be concerning in the first place
So basically when it comes to fluoride particular what's called sodium fluoride, we know that it can be good for preventing tooth decay. But once it is actually consumed and winds up in the body, we also know that it can accumulate in the pineal gland in the middle of the brain and we also know that sodium fluoride daily long-term intake of sodium fluoride has been in multiple research studies linked to increased risk of cancer DNA.
Damage thyroid disruption just because it can interfere with with with the the normal function of thyroid. It can bind some of the same receptors as thyroid hormone. We Know It's associated with neurological issues increased risk of Alzheimer's disease disruption and melatonin production. And then that whole pineal gland thing. It's an actual calcification of the pineal gland which is also kind of concerning because the pineal gland is very important when it comes to Endor.
Function it's also you know for anybody does like plant medicine Journeys or things like that. If you have a calcified pineal gland you actually don't get much out of a plant medicine Journeys people have a lot of fluoride in their diet. You also want to me spiritually woke so to speak are going to be able to do so if the pineal gland is calcified kind of an interesting Rabbit Hole here. There is a there is a well-known injectable peptide that can decalcify the pineal gland. It's called. What is Penny Alan I think is the name of the peptide. Okay? Yeah, we're call.
Early and I will actually occasionally do about a penny Allen prior to something like a plant medicine Journey just to make sure my penny or Glenn is totally clean. It's kind of like a little little hack. So so fluoride is problematic and you could go to truth about Flora.com or read a book like the fluoride deception by Chris Bryson to understand why large quantities of sodium fluoride in our water and food system was originally kind of developed by Industries who are saddled with getting rid of toxic.
and fluoride has been necessary for the processing and enriching of uranium so they had to get rid of a whole bunch of fluoride and we started adding it to the water supply and the food supply and again I won't deny the proven benefits for bone and teeth but the problem is that it's got a lot of other effects in the body that I think dictate you may want to choose other methods to strengthen your bones and your teeth like you know calcium and magnesium Etc but there's another form of floor called calcium fluoride
calcium fluoride is its natural and underground water supplies it's totally benign and it doesn't have a lot of the same issues as sodium fluoride does okay so so calcium fluoride you know it's it's different than what you might see added to fluoridated music Municipal Water what they had to fluoridated Municipal Water is sodium fluoride that's derived from industrial chemical waste products and it should be avoided now if you look deeper into the
Reno study guess what? It's calcium fluoride natural fluoride. Not the sodium fluoride. Therefore Pellegrino still gets a thumbs up from me and it turns out it's a thing where of fluoride that's important. Now when I was looking into alternatives to Pellegrino, I did find because a lot of people ask me about this what I was going to switch to the the Mountain Valley sparkling water, you can get from most grocery stores or from Amazon. That's pretty clean. And then another
one that Robert Slovak who's a guy who I really respect when it comes to water filtration and all things water that he recommended to me is a brand called donut but you can also buy on Amazon or a lot of grocery stores Dio n80. The reason he likes that is because it's very high in magnesium and a lot of people don't get a lot of magnesium in their diets these days. It's more expensive than Pellegrino, but that brand donut or the brand Mountain Valley appear to be pretty good options if you if you didn't want to use Pellegrino
Or you did so want an alternative. So the form of fluoride matters when it comes to Pellegrino and in this case because it is not the sodium fluoride form. It's really not an issue. This is interesting because they've been doing a lot of studies on bottled water recently. Like I don't know if you saw the did you see the consumer reports study a couple months ago the one about microplastics? Well, they tested arsenic cadmium lead Mercury and then a whole bunch of what are called pfas.
Isis and oh, yeah. I did see that. Yeah. Yeah, and and so these are basically toxic chemicals microplastics etcetera that you would find in bottled water and most them tested out pretty well, but one that was really concerning was Topo Chico Topo Chico actually is a rate 1/2. It's a it's a it's a lot of people's favorite and it actually tested pretty high concerning Lehigh. And at first I thought it was just the plastic version but it's both the both the plastic and the glass version of Topo Chico despite testing pretty high in.
Minerals and magnesium tested high in micro Plastics and a lot of these pfas has and I'll link to the consumer reports study, but it turns out that there are a few brands of bottled water that are better than others and the ones that got the big thumbs up for the testing of pfas levels and again a link to the study or the thumbs-up. We're on Sparkling Ice Spindrift, San Pellegrino, Dasani and Schweppes, right?
Right, all of those are surprised the sign he was in there actually. Yeah, I think that's like a Coca-Cola product. I believe a few that people might be drinking right now that you may want to consider being a little more careful with Perrier. It tested kind of like borderline high so did Lacroix but Topo Chico was like off-the-charts. It was really high. So it was another brand called polar. So top, which he could be out Pellegrino still in Perry as kind of a and you know, ultimately the best way to go is just
Your own filtered bottled water at home and maybe you could get one of those. What do they call the Sodastream carbonated water countertop? Yeah. Let's get like a yeah Aqua true and you can filter your water through that put it in the Sodastream. You're good to go. Exactly exactly except for though. You do need to re-add the mineralization so you could add in like a vial of kin tone and and that could do it because you want to get the mineral content. But if you're just looking for carbonated water something more like a Lacroix than yeah, just like Aqua true filtration system plus like the Sodastream and that's it.
It yeah, if you were going to add minerals to your water that king Tom that you mentioned which is harvested from like these phytoplankton blooms in the ocean and then micro filtered that is from what I understand of all the mineral sources out there the highest but it's also prohibitively expensive for a lot of people. Yeah, and so I encourage folks who are on more budget just get the the Celtic salt from the grocery store. That's a really high nose. You can find at most grocery stores, you know Amazon and just put a pinch of that into your water, especially
Filtered water and you'll get the minerals right back in so yeah. Yeah interesting things to think about when it comes to water. Yeah, and you know, I'm glad that Pellegrino came on top as the good guy because you know, I was actually I was drinking Topo Chico for the longest time just because I preferred the taste of it I drank Pellegrino for a long time then Peter Atia turned me on to Topo Chico and I was drinking it like a madman then that report came out which was like devastating was a huge blow to my gut and
and then you came out with this Twitter, you know this tweet and and said Pellegrino's now off the table and I was I was in a state of depression man. I don't know what to do. So you thank you for bringing my mood back up. Yeah, and I mean if you if you watch that movie, I think it's dark Waters that shows how problematic these pfas has specifically one called pfoa which is one of the ones that they found to be pretty high in Topo Chico are when it comes to I mean the that that film was about this whole
D of unsuspecting people who basically had their their water there was like toxic sludge going to their water from the chemical company Du Pont and it was a pretty pretty concerning film called called Dark Waters appropriately enough titled. It was a like a thriller film, but if you really want to get concerned about water and be total tin foil hat wearing water consumption freak watch that movie, but ultimately,
Ali you know check out the consumer reports just be careful with some of the brands that are in that and I'll link to that entire Consumer Reports study in the show notes at been Group -.com for 21. Well, there's not a whole lot of special announcements these days because I'm not traveling around any conferences that we can tell folks about because of this this blessed covid locked down now. However, we do have some cool codes that
Can give out to people the first very nice thing is that the the key on bovine colostrum is in stock and it is a new form of our colostrum. So we decided to put it in what's called bioactive powder form, which allows you to absorb a lot more the nutrients directly, especially if you put it straight into your mouth because the enzymes in your mouth have to activate a lot of the growth factors in the colostrum and then we minimally process its we preserve a lot of the
active nutrients we Source from grass-fed pasture-raised cows because the large majority on human of of the human clinical trials on colostrum, they use bovine sources. So even though we've been using goat for a long time, we were running into sourcing issues with the goat farm and just the more we looked at the resource the more we realize that bovine is probably the way to go so it non-GMO hormone treatment free antibiotic free very very clean form of colostrum and it's got the powder so you can put it straight into your mouth.
And there's so much research on like the nourishing growth factors and the immunoglobulins globulins and the side of King regulators and the proteins like lactoferrin, you know in babies all those work together to help the immune system. Like they build a healthy gut lining and the support muscle formation and they do the same thing in adults. And and so this colostrum is, you know, in traditional Chinese medicine its regard for thousands of years as a really potent help tonic for the Maasai people in Africa. It's like this.
Crucial part of their Warriors diet so it's kind of this ancient superfood and I think the form that we've developed that Kion is superior to you know, I'm biased but I think it's Superior to anything out there. So we just launched it flying off the shelves and we're going to give everybody a 20% discount on our brand-new colostrum you go to to wedding get key on.com get ki o n.com and use code bgf to zero. It's great for kids.
Wonderful for adults. I like to take out an empty stomach at night right before I go to bed. I feel like it helps me sleep better but it is it is a legit superfood almost like a liver. So get key on.com code bgf 204 the brand new key on bovine colostrum. And then we also have a discount code from our friends at Juve who just they kind of upgraded all of their red light devices. They made them 25% lighter.
They intensify the coverage area so you can stand as much as three times further away and still get the recommended dosage and then they added a bunch of these new quick easy mounting options. You can fit you can fit your Juve light and just about any space. They still make the near-infrared the red light. They added ambient mode for like this Comer low intensity light at night and it's just perfect especially during the winter, you know for simulating sunrise and sunset and given all the other benefits of red light therapy. They're just they're doing a really
Job over there. So it's June Juve.com / been Jo o VV dot coms been and then if you apply the code been to your order, you will get an exclusive discount. So Jo o VV dot coms been and use code been and then the Ori it's kind of funny didn't plan this, but I'm actually wearing a v or hoodie and my view or shorts right now as we are recording our to yes, it's rare that I actually
Ali will will put on pants and a shirt for a podcast but you know, you never know if that video camera might accidentally turn on so viory Vu Ori they make these incredibly versatile threads for guys and for girls they look great you can use for running training spinning yoga, but also just cruising around for the rest of the day recording a podcast, etc. Etc. And they fit well, they're super comfortable. They look good usually 85% a time when you
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Hi Ben, this is Andrea. Here's my q a what is the connection between drinking mushroom coffee and vitamin D levels even pre covid. I always monitor my vitamin D levels. They're consistently in the 60s just retest it and levels went up to 78 just below the optimal recommendation level in the Wonder with the possibility of the connection between vitamin D and covid. I began slightly increasing my oral vitamin D, but by no more than 2,000 you
It's a day. The only other dietary difference is the addition of four Sig Mattox lie in Maine chug a coffee as you well know mushrooms are a great source of vitamin D. Do you think one cup of for Sig Mattox coffee a day couldn't have increase my vitamin D levels. I reached out to for sigmax directly to see if there were measurable vitamin D levels in their coffee. They responded that there was no research available any thoughts medieval my under chronologist soon and would love to have your feedback and expertise. Thanks.
Did you know you can get vitamin D from mushrooms J. I did. I didn't know you could get that much vitamin D from mushrooms, but I did know you could get some form of vitamin D for mushrooms hand you can if they've been out in the sunlight. So you actually have to hit you gotta get like a vitamin D lamp right? Like like you can get like asperity vitamin D lamp on Amazon. It's spe spe RTI, which it was actually great for the for the winter for keeping your vitamin D levels up there like UVB lamps, but you can also get any mushrooms like shiitake maitake, but
Button, and you can spread them out under sunlight or under one of these vitamin D lamps and they accumulate vitamin D. Now. The kind of interesting thing is that there's two different forms of vitamin D. 1 is D3 cholecalciferol. That's what we get from primarily animal sources, you know, especially like oily fish like mackerel or sardines anchovies are really high in vitamin D Herring trout salmon, but then mushrooms actually are rich in Vitamin D.
To Saudi to Ergo sterile, that's a little bit different now Studies have shown that for long term build up vitamin D and like accumulation in the body and higher blood levels of 25 hydroxy vitamin D, which is what you're actually going after if you're trying to amp up your vitamin D levels vitamin D3 Superior that's undeniable like the New England Journal of Medicine did a pretty exhaustive study on this on vitamin D 2 vs vitamin.
Three. However, you can still get an appreciable amount of vitamin D2 from mushrooms aspect, you know, especially if you're vegan or vegetarian or you just like mushrooms like I do and considering you also get like the beta glucans for the immune enhancement and they have these things called ergothioneine Xin them which are really good antioxidant. They've got of course the nerve growth stimulators for for brain-derived neurotropic factor a lot of mushrooms, like chaga. They have antimicrobial compounds that can
inhibit viral infections, you know, there's a lot of benefits of go beyond vitamin D for mushrooms. And so what they found is that the mushrooms need to be exposed to sunlight for a pretty significant amount of time like several hours per day, which is fine. If you're if you're just foraging for mushrooms Outdoors, but if you're not and you're just buying mushrooms from the grocery store, ideally you expose the underside to them, right? Let's select gills on for the underside up and shiitakes are going to be the best like a lot of the studies have been done on.
those are super high and D2 if you expose them to sunlight either Outdoors or under one of these lamps but yeah you can get a decent amount of vitamin D even though it is again the vitamin D2 from mushrooms and so you know whether or not I think Andre asked about the for Sig Matic coffee and how much vitamin D that would have it I have no clue if they are exposing those mushrooms to sunlight prior to putting them into the coffee so I actually don't know
no and and I just lion's mane chaga she was the coffee lion's mane chaga and coffee and I mean and again this is just kind of my lack of knowledge on coffee is coffee at have any vitamin D properties not that I'm aware of no no I don't think so yeah I didn't dig too deeply into studies on coffee and vitamin D I can't think of a mechanism of action via which caffeine or coffee would increase like serum vitamin D
holes yeah I don't know I didn't take into literature too much on that but I really cannot think of a mechanism of action whereby that would happen unless unless it was related to you know potentially something like you know caffeine being slightly acidic causing the need for minerals to be pulled from bone in which case elevated serum vitamin D levels May assist with that so yeah you know by on vitamin D is like it like a mechanism to maintain mineral status possible but anyways yeah I don't know how much vitamin D the force
Matic hasn't But ultimately the big takeaway message here for peeps if you don't have a chance to have meat for vitamin D Source you can actually get pretty decent amounts from from mushrooms although it's vitamin D2 and of course as I will be covering in an upcoming podcast a big podcast on vitamin D with dr. Mercola you know vitamin D intake is going to very heavily in terms of supplementation and food sources from person to person as far as what's appropriate for you and the gold standard is to Simply test because it's a cheap ass
Test just test your blood vitamin D levels about every quarter or so and super sweet spot of 40 to 80. And if you're below 40, I would recommend maybe upping your supplementation on your food intake and if you're above 80 and you're supplementing maybe back off of the supplementation, so you're not getting excess vitamin D because that can also kind of pull a little bit of extra calcium into the arteries is in the best thing. But but ultimately, you know widely varied diet that's rich in a lot of these, you know, these small cold water fish much.
Shrooms Etc I think is the best way to you're getting both D2 and D3. So I think that's the best way to do it. Yeah, I mean it's a super interesting question which you know, I think we gave a fairly straightforward answer. You know, she said it was consistently in the 60s then it went up to 78. She did mention that she had increased or oral vitamin D. She said by no more than 2,000 IU's a day which could play, you know, it could be a variable in fact or not. Could it is but that would be interesting to kind of see like if the lion's mane from for sick, man.
That lion's mane chaga coffee did indeed kind of like push the scale upwards. Yeah, just kind of a super interesting thing. I guess a lot of people don't think about mushrooms or mushroom coffee as being you know a vitamin D enhancer. Yeah. Well, I know a few people who work at for somatic listen to this podcast. So if you guys jump into the comments section, let us know if you're exposing the your for Sig mushrooms to to sunlight before you're making your coffee and stuff with them said that would actually be really interesting to know. I just have a chance now to ask them and look into it. So
great
question
Then this is Chris from Australia firstly big. Thank you for all the content. You keep bringing and your book boundless absolutely love it. And I've slowly improved many aspects of my health over the years from your tips due to work commitments. I'll be doing a two-hour commute by train a few times a week and this is going to eat into my exercise and recovery time which I do not want. Do you have any suggestions to best utilize this time for recovery and or training? Thanks.
You know Jay what I do is I drove a Dodge. I do have a Dodge Cummins Diesel 2500 and I just have a squat rack in the back of the truck. And so just yeah, you do that while you're driving stop every few miles crank out squats. No, I'm just kidding. You know, there's a lot of ways that you can stay fit during long drives and I'm one of those guys who just doesn't like to sit still as a matter of fact, I don't like road trips. I really don't I mean either a lot of people like to see the great u.s. From an RV.
Or maybe they're little Subaru Forester RAV4 driving for miles on end until your knuckles are stuck to the steering wheel, you've been wrapped around there for so long and your eyeballs are burning out your head from looking at the mountains and the forest going by and the kids are screaming in the back seat and you're hungry and your hip flexors are tight. And it's just a wonderful road trip that I have yet to wrap my head around the magic of so, I'm not a road trip guy, but off my soapbox when I do have to drive I do like to stay fit.
Fit and I like to move we have done a few podcasts in the past about this but it but it's been a while. So I think it's worth revisiting a few of my more potent tips for for staying fit during a road trip. So the first thing that I really like is there's a company called captains of crush they make these wonderful hand grip strengthener so that you know, they'll start them at like I think 40 pounds and go up to hundreds of pounds so you can kind of scale accordingly and then they also sell these things called hand expander bands.
The captains of crush hand grips would be you'd be gripping in the hand expander bands you're expanding and you can get a ton of really good grip training and it's kind of funny but I like to do is I have one of those in my glove box and I'll do like 10 squeezes for the right hand and then 10 squeezes for the left hand and go back and forth while I'm driving but then I actually will when I squeeze I'll do a Kegel exercise. Like I'll squeeze my butt. I'll squeeze all my perennial muscles. So I'm strengthening all those orgasmic, you know.
Lower pelvic floor muscles and at the same time training my hands. So that's one thing that I'll do is I'll combine hand grip strengtheners with Kegel exercises, which I know sounds super gimmicky and kind of weird, but actually I mean these are little is to have an orgasm while you drag now. These are little muscles that you don't get a chance to train maybe when you're at the gym and so why not do it while you're driving safely, you know, I technically that means I'm I've got one hand on the steering wheel and I'm not doing the Tenon to you know, proper driving method.
You'll learn Driver's Ed but captains across their hand grip strengtheners and their hand expander bands combined with Kegel exercises. That's when it works. Really. Well. Another one. Is there some lung training devices that can also work pretty well. There's one called the power lung which is basically like inspiratory and expiratory muscle training for your diaphragm and some of your respiratory muscle muscles and it simply provides resistance on both the inhale and the exhale there is another device called
The relax ater the relax ater it's like this little whistle that you put in your mouth and you read in through your nose and then out through your mouth and it kind of resists almost like a straw how long that it takes for your exhale to occur. So your training in that case CO2 tolerance and actually also increasing your heart rate variability, which is useful if you're stressed out and stuck in traffic for example, and so those are two things that you can use, you know, that might be a little bit more driver friendly than say,
wearing one of those big elevation training mask swell you're cruising down the highway so once called a power lung and the other one is called the relaxation or and those again would easily fit into the glove box or into any compartment in your vehicle the next one and I use this on airplanes more than doing cars just because I don't like to Fumble around electrodes and stuff while I'm driving unless I'm passenger in which case I do use these but there's these electrical muscle stimulation devices that are more portable that you can use for Recovery you can use them for blood flow
whoa you can use them they actually can can pack a wallop when it comes to to strength and endurance and muscle fiber recruitment there's one called a mark Pro that works pretty well that one's more for Recovery there's one called a complex that goes to even higher voltages that can be used for muscle training or for endurance overpower for strength and then there's one called the power dot which is like a smaller kind of sexier unit that's run by an app on your phone the complex is wired I think they might have a wireless
And I remember the power dot is Wireless. So if you're concerned about Bluetooth or signals bouncing around in your car, you might want to go for a wired version. But those things can be really good to some kind of electrical muscle stimulation device. And again, I use those more unlike long-haul airplane flights than I do in cars unless I'm riding passenger, but that's another good one is electrical muscle stimulation devices. Then there are also isometric training devices. There's this one called the active five and
It's this tiny little triangular unit really really kind of a cool idea. It has a little phone app that walks you through all these different exercises like thigh squeezes or pressing your palms together. And obviously a lot of these things can't be done while driving. But again, if you're a passenger you could easily use this active 5 isometric training device to get a surprisingly good workout. I actually like the thing sort of my kids because the app is kind of gamified will be like squeeze for 20 seconds and keep the Rocketship elevated and then relax for 10.
And says the rocket ship goes back on course, you can almost like play these little video games on your phone using your muscles and it's a cool idea kind of gamma. Phi's the process and again, that's not one you'd use while you're driving but if you're sitting passenger or if you're on an airplane again, that would be another one that I think is Handy and super portable like the size of a cell phone and then there are things you could do with without a device like steering will isometric. So I were holding the steering wheel and you're pulling yourself in really slowly then pushing yourself away.
Right doing bicep squeezes doing chest flies doing pushdowns. Like you can do all sorts of isometric and movement based exercises. Just using the steering wheel, you can also do body weight resistance exercises. Like one of my favorite ones to do on an airplane is I will take a giant breath in extend my whole back arch reach for the sky and then kind of compress everything in curl as I breathe out almost like that cat Cow exercise that you do in yoga, except you do it while seated and it's actually really great way to
Touch the hip flexors as well. Kelly Starrett has a great book called desk-bound where he teaches a lot of exercises you can do while you're desk-bound and I found that many of them can be replicated if you're sitting on an airplane or sitting in a car, you can also train your deep core. Right? I mentioned Kegel exercises glute squeeze has pelvic tilts would be another abdominal squeezes. There's something to be said for a lot of this twitching Contracting isometric exercises that again you can easily do while you're driving and then the
Nick also front neck back neck side to side neck using your hands as a resistance for isometric exercises for the neck. I mean, there's a lot that you can do when you're in a seated position or a sedentary position for long periods of time, but those would be some of the biggies that I use hand grip strengtheners hand expander bands some type of inspiratory or expiratory breath training device the electro muscle stimulation one of those isometric training devices and then any number of different isometric or body weight resistance
Is an all if you go to bend Greenville fitness.com 421, I'll list some of my favorite such exercises that you could do while you're in your car or on an airplane. But yeah, I mean, there's no reason you can't train or recover during during a comment or you could just listen to this podcast and your brains going to be burning through glucose so fast, and that's the way to do it and yeah, yeah. Yeah, but you know, the other thing that I do, which is really more nervous system training than anything but certainly can apply to recovery.
From exercises that I do a lot of heart rate variability training, of course, I do right and the way I train is actually via the leaf device that I know that we've talked about here before that is the wearable EKG that goes underneath the left breast and it will provide you haptic biofeedback. So you can kind of train and train the modulation of your heart rate variability and nervous system on a drive so it's really good because for me, it's just a good way. Yes to pass time but to also feel like I'm exercising my nervous system in a way that I might not do.
during the rest of the day kind of gives me that devoted time so another way to kind of just train train the nervous system is to throw on a device similar to that you have to it doesn't have to be that one but that's just easy because it vibrates on you to help synchronize your breathing whereas if you're having to use an app you might have to look down and on the phone and it's not nearly as safe so yeah that's the only other one that I do useful although I don't have breasts I've hardcore Man packs so kind of work for me I just I just have striated pectoralis Majors I'm probably
I won't work for you you Restless will ya your muscles will prohibit the signal from reaching the EKG so maybe maybe for someone else who has breath all right we have we have one more question and I think it's probably going to be kind of a complicated question so let's do
it hi Ben this is Ariana summer I'd like to know your take on omega-6 fatty acids like linoleic acid and arachidonic acid so on the one side of heard that these are essential fatty acids and that are
He needs them for example to manage inflammation on the other side. Everyone is saying to not go near omega-6 fatty acids with a 10-foot pole. So which of this is it avoid them completely or try to just get enough of them? And if so, what is it not?
Oh man this this could be a can of worms. But I'm gonna I'm gonna give it a stab and this this might be the most comprehensive answer I've ever given about omega-6 fatty.
Acids, but in thinking about it, it's something that needs to be explained. So I'm just going to go ahead and and do it. So, you know omega-6 and omega-3 fatty acid. It's interesting because if you look historically a hunter-gatherer diets, they tend to be when it comes to omega-6 to omega-3 fatty acid ratios. Typically somewhere around 2 to 1 to 4 to 1. Okay. Our modern Western diet tends to be 22.
One up to 50 to 1 in favor of omega-6 fatty acids now. Why is that a problem? Well, omega-6 fatty acids are essential. You actually need them for a normal inflammatory response. When you look at omega-6 fatty acids, like linoleic acid or arachidonic acid, those are involved in mounting a healthy inflammatory response. They hope to create, you know, swelling and redness and heat and pain and you actually of course as We Know
Need inflammation in order to recover properly in order to cause things like satellite cell proliferation, you know mitochondrial biogenesis. And so you don't want zero omega-6 fatty acids, but the ratio is important and most people are way out of balance, you know healthy people. I see this way out of balance issue not brought on by excess vegetable oil sunflower oil safflower oil Etc consumption, but instead by those precious nut Butters by the handful of almonds here.
Are by the impression that you just can't do enough seeds and nuts and those things build up fast. So I find in most people's blood and biomarkers that I can get really really good normalization of most lipid markers and inflammatory markers in healthy people simply by having them stop seeds and nuts and nut Butters and Seed Butters and Seed oils completely for about a month. I'm not saying you got to live your whole life, you know, never getting that precious handful of macadamia nuts that frankly tastes amazing.
However, you do need to be careful and and it's the ratio that is important. It's the ratio that is important now before I dig a little bit more into some of the ratios Behind These fatty acids one myth that floats around out there is that the omega-6 fatty acids are necessary for something called cardio ripen cardiolipin and you know cardiolipin molecule.
Are a part of the mitochondria and and they're necessary for the proper production of ATP and the activity of the mitochondrial electron transport chain. And if they are oxidized that tends to be very problematic for mitochondrial Health. Well, there were a few studies that looked into the composition of cardiolipin and they found that a large part of cardiolipin was comprised of linoleic acid, which is one of those essential Omega.
It's fatty acids. And so a lot of people will say, well you definitely need to prioritize your omega-6 fatty acid intake if you want proper mitochondrial bioenergetics, but the problem is that if you actually step back and look at other studies that have looked at cardiolipin composition. It turns out that cardiolipin tends to be high in linoleic acid in people who you guess it are consuming a lot of seed oils and nut oils and in folks who are not consuming a lot of those the
Mary components of cardiolipin are things like DHA and monounsaturated fatty acids and a lot of these arguably healthier High omega-3 fatty acids that you would find in more of a Mediterranean diet and fish oil and small cold water fish Etc. So it actually is a myth that that omega-6 fatty acids are necessary for proper mitochondrial composition. As a matter of fact, one of the best ways to oxidize and damaged cardiolipin is via omega-6 fatty acid and seed and nut oil.
Intake particularly, if you're in your ratios are skewed so that whole cardiolipin thing you can throw that out the window. That is a myth now when when we look at the actual balance that is necessary. So even though there are a lot of omega-6 or Omega fats, I you know, I list a host of them in the in chapter 5 of boundless. I get deep into this and boundless, but I want to give people a little bit of a preview. So Omega 3 fatty acids. Those are the indispensable.
Of the cell membrane. Those are the ones with all the anti-inflammatory benefits per for protecting its heart disease and eczema and arthritis and cancer. We know dietary omega-3 fatty acids help with regulating inflammation in the immune system and there's three main types or one type of lot of people have heard of it. It's EPA and DHA, right. Those are the animal sourced long-chain omega-3 fatty acids that you would primarily find in Seafood stuff tough to get them from from other sources. Now, there's another omega-3 fatty.
Acid called a la Alpha linoleic acid that's a plant based omega-3 fatty acid. And even though people will turn to things like chia seeds or flax seeds to try and get that alaa. The conversion is remarkably poor you could make an argument that you can get a decent amount from LG sources like spirulina and chlorella, but they still don't touch the small cold water fish with a 10-foot pole when it comes to the actual availability of the omega-3 fatty acids the omega-6
ADI acids, those are again essential. Those are those are the polyunsaturated fats which have you know, the reason they're called 6 is they have six carbon atoms, you know at the double bond instead of three carbon atoms. We don't have to get deep into the biochemistry because I don't think it's that important for this conversation. But ultimately the omega-6 polyunsaturated fats we would get from things like, you know, vegetable oils processed food salad dressings, you know, the whole food salad bar and especially like I mentioned nuts and seeds and you do not
not need very many nuts and seeds or vegetable oils at all to get your ratios way out of whack when it comes to omega-6 fatty acids particularly from seed oils. And then the last fatty acid I think is a port for this conversation omega-9 fatty acids. Those are monounsaturated fats with a single double bond and you can get a decent amount of a mega nines from from olive oil, right? And and so so, you know that that I think is a perfect way to ensure you're getting your mega 9 so utilize small cold water fish or take fish oil and get a whole bunch of olive oil.
Really limit your seat and not oil consumption and you're going to be pretty pretty balanced when it comes to the omega-3 omega-6 ratio. If you're interested in the exact balance or the exact ratio, you know, we could look at this from an epidemiological standpoint again, let you know like I mentioned, you know, hunter-gatherer populations a lot of indigenous cultures, you know our ancestors they had a pretty low ratio of
Omega sixes to Omega-3s, you know, we want 1 to 1 up 2 to 4 to 1 and really, you know, if you look at the linoleic acid and omega-6 fatty acid consumption and like the Paleolithic era or in our ancestors almost none was from industrial seed oils. Almost none, whereas we get most of our Omega sixes from packaged foods and Industrial seed oils. So muscle meat of wild animals has has 2 to 5 times more Omega 6 than Omega 3
But the fat is closer to a ratio of 1 to 1, right. So so eating nose to tail is also something that I think has fallen to the Wayside that possibly has also influenced our omega-6 to Omega-3 ratio as well as the fact that grain fed cattle, you know, being fed refined grains and seeds versus grass-fed grass-finished cattle tend to be higher in Omega sixes and lower in Omega-3s. Right? So so there's a few other factors here that are contributing to our full intake.
Of omega-6 fatty acids, but you know, if you're eating nose-to-tail including lots of fish oils, including lots of olive oils being careful with seed and nut consumption you're going to you're going to be able to get closer to what we see in say like Paleolithic eras or you know, or more more healthy hunter-gatherer tribes. So the actual ratio if I can give you a number based on the largest body of research that has been done on fatty acids the optimal ratio if you're going to look at monounsaturated fatty acids to
Polyunsaturated fatty acids to saturated fats is six to one to one. Okay, six to 1216 Parts mono and saturated one part polyunsaturated one part saturated. Okay. There's going to be some amount of genetic variability but that across the board seems to be the actual Ideal Balance. Okay, so and and again if you're following some of those recommendations I gave earlier you're going to get close to that balance now, there are a
A whole lot of other benefits to maintaining High omega-3 fatty acid status like there is one trial big trial called the dart trial the diet and reinfection trial. So they found in patients with a history of heart attack increasing fatty fish consumption reduced all-cause mortality by almost 30% and then giving an omega-3 fatty acid supplement like a fish oil with EPA and DHA reduced all-cause mortality by more than 50% Okay, so small cold water resistance up than 30% the
the inclusion of fish oil on top of that reduced by more than 50% there is there's another big trial called called the gissy trial giss a trial or GIS SI trial and they tested EPA and DHA on over 11,000 patients who had recently had a heart attack and those who were taking fish oil saw a significant reduction in non-fatal secondary heart attacks stroke and death and then they had another big Italian randomized controlled trial in 7,000 patients with heart failure and again, they saw EPA
DHA supplementation significantly reduced all-cause mortality probably the other most well-known trial was the diet and Omega 3 intervention trial the DOI T trial. They took 500 Norwegian men. They gave an omega-3 fatty acid supplement. It was about 2 grams of EPA and DHA and they saw 47% reduction in all cause mortality. Now all three of those studies. You should know if you're paying attention were in people who had pre-existing.
Two issues or pre-existing heart attacks. Okay, so there was one other study that and this one was more recent. It was 81 thousand plus participants again. These people hadn't had a heart attack, but they did have high cardiovascular risk and they give them a gram of omega-3 fatty acids via fish oil for a year and what they found was a significant decrease in cardiac death major adverse cardiovascular events and myocardial infarction. Okay, so so
A existing cardiovascular disease. I mean it appears that fish oil and omega-3 fatty acid intake is a total no-brainer. Now in people without cardiovascular disease risk. There are a lot of other studies that have shown Omega-3s to be beneficial. For example for athletic recovery. There was one recent randomized double-blind placebo-controlled study in humans that showed 8 weeks of not even that high of an omega-3 supplement or fish oil.
played a protective role in motor nerve function and attenuated damage post exercise okay so they also found by the way that stimulate muscle protein synthesis and older adults meaning help to build muscle as well so so good for Recovery good for muscle building they also had a recent systematic review and meta-analysis on healthy adults and they found episodic memory significantly improved again with DHA and EPA supplementation okay so they've shown mood and memory improvements that are
giant athletic recovery improvements that are significant the heart health benefits are undeniable and there's a host of other studies on joints on nerves on circulation on skin and hair health I mean there's there such a case to be made it's almost like creatine I mean one of the most well-studied nutrients or supplements out there really is Omega 3 fatty acids particularly the EPA and the DHA that you get from from fish oil now sourcing is important sourcing is very important
Because a lot of fish oil is is Source. It's either not sustainably sourced or it's high in toxins Mercury or low in Omega 3 fatty acids or else it's been shipped and allowed to become rancid or oxidized or heated or exposed to light. And then the other problem is that most commercial fish oils. You'll get them in ethyl Ester form. Very poorly absorbed. Okay, so most fish oil manufacturers do not reconvert the omega-3 fatty acids back into their natural.
Natural triglyceride form that's more bioavailable to the human body. It's like 70% more absorbable than the ethyl Ester form. So not only do you want fish that is low in toxins, you know low in mercury. So you want small cold water fish like anchovies. For example, you want to Source some good Waters preferably sustainably sourced and then you want it after the oil has been extracted from the fish reconverted back into the triglyceride form. And then when it's sitting there in the bottle the other thing you'll notice if you look at your bottle of fish,
Well, if it doesn't have something in there to preserve that's natural, you know, like, you know vitamin E. Is it synthetic preservative? I'm not a huge fan of that but astaxanthin is amazing for that mean asses and I think is one of the best fish oil preservatives that are out there Rosemary extract is another I've been looking into quite a bit because we've been working on a new fish oil formulation for Keon so behind the scenes. I've been studying up on this stuff a ton and I think Rosemary and astaxanthin are to the best ways to preserve fish oil, but they have a whole bunch of of
Health properties in and of themselves but you know, there's a lot of stuff to look for in a fish oil but primarily low and toxins low in mercury high in Omega-3s Source from small cold water fish again, something like anchovies triglyceride not equal Ester form and then natural antioxidants to preserve it, right no artificial preservatives or to cough rolls or vitamin. He's instead things like astaxanthin or Rosemary so that all being said like that that's pretty much exactly what
We went for with the with the key on fish oil and I don't talk about that much on the podcast because the brand new supplement. I mean you can get it get key on.com now, but it's basically Rosemary astaxanthin. We shoved a ton of EPA and DHA in there like in some cases four times as much as most of the other brands that you get out there. Then we added astaxanthin. We added Rosemary. We re convert it back into the truck triglyceride form and it is also at a fraction of the cost.
Of almost every fish oil that's out in the market because we just want the super simple formula, you know, we didn't add anything that we didn't need to add aside from the astaxanthin and the Rosemary and so far people are really liking it. The one question that I get is if you look at the label it says there is Sunflower Oil in there and I've had a few people ask me wait, isn't that one of the omega-6 fatty acids? Well, it's the carrier oil. So when we extract the Rosemary right for the fish oil that that
Rosemary self as wonderful cognitive properties, but it's also a great way to preserve the fish oil and keep you from getting rancid. Well, we have to we have to use some kind of a carrier for that Rosemary. So what we use organic non-GMO pressure extracted without heat using natural carbon dioxide sunflower oil so way different than what you get from, you know from like a store-bought sunflower oil and it's only 0.004% of the formula meaning that if you
Actually, look at the ratio. It's like one part omega-3 fatty acids or let me put it this way. It would be like a ratio of 26,000 to 1 Omega threes to Omega sixes, right? If you actually step back and look at the amount of sunflower oil in there versus the other components of the omega-3. So there's no issues with the sunflower oil part of it either. So ultimately, I'm kind of rabbit hole in here a little bit into fish oil, but if you were going to get your omega-3 fatty acid levels up,
like taking just two to four of the key on omegas on a daily basis and then eating a lot of the small cold water fish like sardines mackerel anchovies salmon Herring those would be the five best called the smash diet right salmon mackerel anchovy sardine and Herring and then we get our fish oil from Keon from anchovies that's a source we use and then just being really careful with the omega-6 fatty acid intake particularly from seeds and nuts and then getting a whole bunch of
of extra virgin olive oil and for your Omega nines I think that's really the best way to ensure that your fatty acids status is good now there is one other thing that I think is important and there's a great guy his name is James Dean Nikolai Antonio a bit of a mouthful but he actually has done a lot of research on how you could limit the amount of lipid oxidation and damage from vegetable oils and trans fats
Like are there certain things that you could consume that will help to protect against lipid peroxidation and he's found certain things can actually help a ton. For example intense exercise can can short-term create oxidative stress and lipid peroxidation. But long-term you actually get lower inflammation and lower oxidation. So regular, you know, brief efforts of like heavy lifting or high intensity interval training that allows your body to be able to fight off lipid peroxidation even better.
Another one of course would be avoiding, you know over cooking of food, like high-heat cooking deep frying grilling sauteing etcetera, like like, you know, that's why I've been doing a lot more like suvi cooking like the water bath cooking even though I really like the trigger Grill and you might use a Trager. I don't use super high temps. But you do want to be careful excessively cooking especially meats and foods that have fats in them with with high heat and then when you look at things that can actually protect the membranes
Those the things he's looked at were astaxanthin right astaxanthin from from LG salmon pinkish-red Seafood same stuff. We add to the key on fish oil that can actually help to reduce lipid peroxidation. Okay, so that's that's one thing that's super helpful is astaxanthin which also kind of can help to protect the skin. It's like it's like an internal sunscreen. You got a pretty high doses like when I used to race Ironman Hawaii, I'd take 10 to 40 milligrams of Astaxanthin pre-race and you know, I think there's
maybe I might be misspeaking. I think there's like two milligrams and in the key on omegas, but it is enough to protect. The fish oil least spirulina is another one. I was really surprised about this spirulina. Like if let's say you eat the whole food salad bar. You could literally go grab some spirulina like have one of those green drinks with the spirulina in it fantastic at limiting lipid peroxidation. Right? And and so that's kind of like in the lipid peroxidation toolbox or the what would you say that the first aid kit, right if you've had vegetable oil right house?
Marlena another one was really impressive data behind is glycine right glycine lead you from bone broth bone marrow eating nose-to-tail etcetera about 325 grams of glycine can really reduce lipid peroxidation so this is actually something I do after reading a lot of James's research is if I do have a meal that I know has an appreciable amount of vegetable oil in it like I just I mean at the whole food salad bar for example I'll just have a big old cup of bone broth and then some spirulina tablets or spirulina supplement or one of those great
green drinks that has spirulina in it and the extent to which both of those components can reduce lipid peroxidation is actually pretty dang impressive and then the only other three that that I think are interesting that he looked into were garlic turmeric and magnesium right which which those are super easy to work into the diet and so that shouldn't be used as an excuse to eat a whole bunch of seed and nut oils but it is important to know that you can prevent oxidation of lipids which occurs so prevalently in a westernized diet format
Including some of those things like spirulina glycine garlic turmeric magnesium occasional bouts of intense exercise and then astaxanthin and then just avoiding over cooking your food. So kind of a along reply to a question, but that that is where I would start will link to to the key on omegas and the show notes at been group fitness.com 421. Don't use those excuse to not eat fish because I do both I
I typically take these days. I'm doing my kids do two of the key on omegas in the morning I do for and then on the days where I'm having a big serving of fish, I step back and I have to and then if I know I've had a lot of omega-6 fatty acids, I'll take as many as eight just to get the balance back up. So anyway, so with your normal being for what how many milligrams of EPA and DHA is that if you can recall so we use about a one to one issue ratio.
BPA to DHA but one one gram one capsule of the key on omegas has 530 of EPA 435 of DHA. So it's not quite a perfect one to one ratio. So if I take for where I'm getting four thousand milligrams of Omega-3s, which is a lot so we're Grant. Yeah. Yep. Yeah, that's a pretty heavy load that would be similar to having like 12 ounces of mackerel. Like it's yeah. Yeah. Yeah. Yeah, so I take the
The horseshit what's it called? The super Essentials a mega threes. And so I think it's like per capsule. It's letting up capsule but / gel it's like what maybe a hundred and twenty milligrams. I want to say the EPA hundred twenty milligrams of DHA. So in order to get that I mean, you know, I would have to take I mean a ton. I mean I take I take 10 of them which gives me a close to two and a half grams of EPA DHA. So you guys got some pretty potent stuff. Yeah. Don't get me wrong. I like it. Like that's what I use for.
Long time was a super Essentials, right? Because it was a quality pure highly concentrated omega-3 fish oil, but this is better. It's less expensive requires a smaller serving size. We have a higher concentration of EPA and DHA and you know at the price point it's actually better than the super Essentials. So yeah, that's that's that's what I've switched to so hands on it. Yeah. So been Griffin is.com such 421 willing to all this stuff you go to get key on.com for the key on omegas great.
Ian, sorry got into the weeds but important stuff you got weed. Well speaking of getting into the weeds. We are we're almost out of the weeds but this is part of the show were like to give away some swag. So this is the time if I can find my words when if you leave a review of this show on any of your favorite podcast players and your view right on the show, we'll send you a sweet swag bag Straight From Me t-shirt.
BPA free water bottle cool little Beanie and some other goodies and all you need to do is if you hear us read your review just email gear at Ben Greenfield fitness.com include your T-shirt size and we'll get a handy dandy gear pack right out to you so that being said Jay will take it away I will since I knew Ben that you were going to Rabbit Hole in that omega-6 fatty acids question I chose a very very pithy yet potent review from Andy
adieu and Andy do says this is the most comprehensive biohacking podcast I've ever heard puts almost all others to shame which I thought was funny and I want to highlight that word almost all others to shame yeah exactly oh who's better who's better Andy yeah let us know and if you don't let us know we won't send you anything or if you do let us know we won't send you anything yeah
Bastard. All right, exactly. Well what we're going to we're going to send some stuff anyways, ND. So thanks for the moment. And and if you also think this is almost the best by ocac Bubba biohacking podcast, if that's what you can call us then yeah, leave a review. It really does help the show out leave your comments your questions your feedback your own little things to add over at Ben green filter in Stockholm / 421. And in the meantime, I am I'm going to try and string myself.
A few more hours here and go fix a fire alarm upstairs. And you do that. I'm going to go take some fish oil. There we go. All right you guys thanks for listening and until next time I'm Ben Greenfield when we talk to JT Wiles signing out from been group in this.com have an amazing week. Well, thanks for listening to Today's show. You can grab all the show notes the resources pretty much everything that I mentioned over at Ben Greenfield fitness.com along with plenty of other goodies from
From me including the highly helpful Ben recommends page which is a list of pretty much everything that I've ever recommended for hormones sleep digestion fat loss performance and plenty more. Please also know that all the links all the promo codes that I mentioned during this and every episode help to make this podcast happen and to generate income that enables me to keep bringing you this content every single week.
so when you listen in be sure to use the links in the show notes use the promo codes that generate because that helps to float this thing and keep it coming to you each and every
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