@Mark Hyman : 我认为我们面临着一个问题，那就是人们不了解获得正确数量的营养物质的必要性，这不仅是为了预防缺乏症，也是为了优化健康，预防衰老疾病。我们应该关注美国人口的营养状况，哪些营养物质需要担心，以及这些关键营养物质的作用和对我们的影响。 我与@Rhonda Patrick 博士讨论了微量营养素，包括维生素、矿物质和一些植物化学物质。我们讨论了美国人口中普遍存在的营养素缺乏问题，以及如何评估和纠正微量营养素失衡以获得最佳健康状况。我们还讨论了Bruce Ames博士的“分类理论”，该理论认为人体会优先分配营养物质以满足短期需求，而牺牲长期健康益处。 我们还讨论了各种营养素缺乏症，例如欧米伽-3脂肪酸、维生素D和镁缺乏症，以及这些缺乏症对健康的影响。我们还讨论了如何通过饮食和补充剂来改善这些缺乏症。 最后，我们讨论了植物化学物质在健康中的作用，以及如何通过食用各种水果和蔬菜来获得这些植物化学物质。 Rhonda Patrick: 我与Bruce Ames博士一起学习，他是一位在微量营养素和衰老方面做出巨大贡献的科学家。他的“分类理论”解释了为什么人体会优先将营养物质分配给维持生命的基本功能，而忽略了长期健康益处。 许多研究表明，微量营养素缺乏与多种慢性疾病有关，包括癌症、心脏病和痴呆症。例如，镁缺乏症与胰腺癌风险增加有关。欧米伽-3脂肪酸缺乏症与全因死亡率增加有关。维生素D缺乏症与痴呆症风险增加有关。 为了改善微量营养素缺乏，我建议补充维生素D、欧米伽-3脂肪酸、多种维生素和镁。我还建议食用各种水果和蔬菜，以获得植物化学物质，如萝卜硫素和花青素，这些物质可以增强抗氧化和排毒功能。 重要的是要记住，人体对不同营养素的需求存在个体差异，因此进行测试以确定个体需求非常重要。
我们生活在一个食物充裕的时代，然而，营养不良却广泛存在。尽管食物供应比以往任何时候都多，大多数美国人却面临着微量营养素缺乏的问题，这正加速衰老进程，增加患病风险，并降低能量水平。我和营养科学和衰老领域的领先专家Rhonda Patrick博士深入探讨了这个问题的核心：我们究竟缺失了什么，以及这为何如此重要。
我们面临的挑战：过量摄入，却营养不足
长期以来，医学界普遍认为，只要饮食健康，就不需要额外补充维生素和矿物质。然而，现实是，大多数人的饮食并不健康。更重要的是，这种观点忽略了美国人口中普遍存在的营养素缺乏或不足的严峻现实。我们摄入的食物过多，但营养却严重不足。这导致许多人无法获得维持最佳健康和预防衰老相关疾病所需的营养物质。
Bruce Ames博士的“分类理论”：短视的生存策略
我的研究和思考深受已故科学家Bruce Ames博士的影响。他提出的“分类理论”解释了这种困境：人体会优先将有限的营养物质分配给维持生命的基本功能（例如血液凝固），而牺牲那些对长期健康至关重要的功能（例如DNA修复）。这意味着，即使我们摄入了足够的营养，身体也可能无法将这些营养物质有效地用于预防衰老相关疾病。
关键营养素缺乏的警示：欧米伽-3、维生素D和镁
Patrick博士的研究揭示了美国人口中几种关键营养素的严重缺乏：
此外，还有相当一部分人缺乏维生素C、维生素E、钙和钾等营养素。这些缺乏症并非仅仅导致一些轻微症状，而是会累积造成长期的健康问题，例如癌症、心脏病、痴呆症、骨质疏松症等。
如何弥补营养缺口：精准补充，而非盲目跟风
Patrick博士建议采取以下措施来改善微量营养素缺乏：
关键在于精准补充，而非盲目跟风。 进行微量营养素检测，了解自身缺乏的营养素，才能制定个性化的补充方案。
超越维生素和矿物质：植物化学物质的重要性
Patrick博士还强调了植物化学物质的重要性。这些植物中的化合物并非仅仅提供风味，它们是植物的防御机制，可以激活人体自身的修复机制，对抗氧化应激和炎症。 我们应该摄入各种各样的水果和蔬菜，以获得这些宝贵的植物化学物质。
结语：一场需要我们共同参与的健康革命
我们面临的并非只是简单的维生素缺乏，而是一场悄无声息的健康危机。通过了解自身营养状况，精准补充关键营养素，并养成健康的生活方式，我们可以有效地预防和逆转营养不良带来的负面影响，从而拥有更健康、更长寿的人生。 这需要我们共同努力，改变观念，重视营养，才能真正战胜这场危机。
The Doctor's Farmacy with Mark Hyman, M.D.⋅
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00:22 多种维生素矿物质补充剂可以改善大脑衰老，降低认知功能障碍和记忆丧失的风险。
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04:35 大多数美国人饮食不健康，并且普遍存在微量营养素不足甚至缺乏的问题，这会影响健康和衰老过程。
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06:09 微量营养素在健康和衰老中起着关键作用，需要进一步研究其作用机制。
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06:26 感谢Mark Hyman的邀请，并赞扬了他的工作和科学传播方式。
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10:13 Bruce Ames的研究对公共健康产生了重大影响，他从癌症研究转向微量营养素的研究。
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12:32 Bruce Ames提出了“分类理论”，解释了人体如何优先分配微量营养素以满足紧急需求，而牺牲长期健康益处。
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14:20 镁是人体必需的矿物质，参与300多种酶促反应，对能量产生、DNA修复和整体健康至关重要。
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16:55 我们需要从系统论的角度看待人体，理解其对基本营养物质的需求以实现最佳功能。
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18:18 微量营养素检测对于评估和纠正营养失衡至关重要。
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19:12 Function Health的数据显示，即使是健康意识较高的群体中，也有相当一部分人存在营养缺乏。
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20:14 关于多种维生素的研究设计存在缺陷，导致其有效性被低估。
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23:07 一些营养素协同作用，单一营养素补充可能会适得其反。
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25:06 COSMOS试验表明，多种维生素补充剂可以改善大脑衰老。
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25:59 补充多种维生素、维生素D和欧米伽-3脂肪酸等可以作为健康保险，确保获得最佳营养水平。
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26:22 大多数人欧米伽-3脂肪酸摄入不足，这会影响健康和寿命。
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30:28 欧米伽-3指数与全因死亡率相关，高欧米伽-3指数与更长的寿命相关。
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34:46 长期微量营养素缺乏会导致严重的健康问题，而不仅仅是缺乏症。
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37:07 美国人中维生素D缺乏率很高，维生素D作为一种类固醇激素，对多种身体功能至关重要。
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40:11 人体对不同营养素的需求存在个体差异，需要个性化营养方案。
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42:14 微量营养素作为酶的辅因子，对维持人体正常代谢至关重要。
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44:32 饮食的目的是提供必需的营养素来优化身体功能，而不是遵循特定的饮食方案。
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46:31 超加工食品会导致人们摄入更多卡路里，增加肥胖和糖尿病的风险。
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50:11 健康的饮食应注重摄入微量营养素、纤维和蛋白质，避免超加工食品。
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50:50 规律的运动对健康至关重要，即使是短时间的剧烈运动也能带来益处。
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54:54 腰臀比是衡量内脏脂肪的指标，高腰臀比与寿命缩短相关。
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55:26 镁的转运基因变异会增加2型糖尿病的风险。
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56:37 普遍存在的微量营养素缺乏或不足会加剧慢性疾病的流行。
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58:36 许多美国人维生素C、钙和维生素E摄入不足。
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59:31 钾摄入不足与高血压和认知功能障碍有关。
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01:04:13 某些维生素（如维生素D、镁和欧米伽-3脂肪酸）对延缓衰老和减轻与年龄相关的疾病至关重要。
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01:05:16 炎症与抑郁症有关，欧米伽-3脂肪酸可以帮助缓解炎症和抑郁症状。
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01:08:19 微量营养素缺乏会导致炎症、氧化应激、线粒体损伤和DNA损伤等问题，这些问题与衰老的特征有关。
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01:09:10 一些条件性必需营养素对维持身体功能也至关重要。
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01:10:19 植物中的植物化学物质对人体健康至关重要，它们可以激活体内重要的通路。
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01:11:23 萝卜硫素是有效的Nrf2通路激活剂，可以增强抗氧化和排毒功能。
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01:13:52 蓝莓中的花青素对认知功能和DNA损伤具有保护作用。
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01:15:00 人类进化过程中摄入了多种植物，这些植物中的植物化学物质对维持人体健康至关重要。
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01:17:14 规律运动是维持健康的重要组成部分。
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01:18:52 建议补充维生素D、欧米伽-3脂肪酸、多种维生素和镁来改善微量营养素缺乏。
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01:22:28 建议选择生物利用度高的镁补充剂，例如柠檬酸镁、苹果酸镁和甘氨酸镁。
00:00
Coming up on this episode of The Dr. Hyman Show. What the study found, these are randomized controlled trials, placebo controlled, right? The multivitamin actually did improve brain aging. So they were less, people taking the multivitamin mineral supplement were less likely to experience cognitive dysfunction, memory loss, and in fact, 语法解析
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they experienced a improvement in their brain aging that was equivalent to reversing two years of brain aging. Wow. Wow. 语法解析
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00:59
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02:27
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03:09
Before we jump into today's episode, I'd like to note that while I wish I could help everyone via my personal practice, there is simply not enough time for me to do this at scale. That's why I've been busy building several passion projects to help you. If you're looking for data about your biology, check out Function Health for real-time lab insights. And if you're in need of deepening your knowledge around your health journey, check out my membership community, the Hyman Hive. And if you're looking for curated and trusted supplements and health products for your health journey, visit my website at drhyman.com for a summary of my favorite 语法解析
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and thoroughly tested products. 语法解析
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So Ronna, it's so great to have you on the Dr. Hyman Show. Welcome. And I've been looking forward to this for a long time. I think you're one of the few scientists out there in the public sphere who's actually communicating science and data in ways that have a lot of integrity and adhere to kind of some common sense principles that, you know, a lot of things out in the blogosphere or the podcast world are often, you know, a little bit, you know, extreme. And you kind of really take a very science-based approach. So I'm really thrilled to have you on the podcast. And I'm 语法解析
04:09
And the topic I want to really dive into is micronutrients, vitamins, minerals, maybe some phytochemicals. But, you know, there's so much confusion and controversy. And, you know, the medical profession has historically said, you know, you don't really need multivitamin or mineral if you're eating a healthy diet. Well, first of all, most of us don't eat a healthy diet. And second of all, you know, the idea that… 语法解析
04:35
and minerals just cause expensive urine doesn't quite make sense. I always say, if you know you, say, why should you drink water? You're just going to pee it out. It's like your body uses what it needs. And I think there's a lack of understanding of the widespread insufficiency and often deficiencies of nutrients in America. You know, we're overfed and undernourished. And so there's a problem that I think we're facing, which is people don't understand the need for 语法解析
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to actually obtain the right nutrients in the right amounts for not just preventing a deficiency disease, but for optimizing health, preventing the disease of aging. And I want to sort of dive into that with you where I want to go through sort of the overall framework of like, you know, where we're at in terms of the 语法解析
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the nutritional status of the American population, what things we should be worried about, and, you know, kind of like dive into the science of each of the key nutrients and what they do and how they affect us. And, you know, one of the things that kind of really got me excited when I was sort of, you know, going to have you on was that you studied with a scientist named Bruce Ames, who is someone I've, you know, really admired, has been someone who inspired me and a lot of my work 语法解析
05:42
and thinking has come out of a lot of his work, which was really looking at how do we, how do we really understand the nature of aging and micronutrients and, and how do we get a metabolic tune up? You know, he wrote these incredible papers that were, I think, landmark papers. And, you know, you, you had the privilege of actually working with him, studying with him. So maybe kind of, you can share with us how you sort of got into this with Bruce and what, you know, what you've learned from him and what the sort of whole, I 语法解析
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idea of the role of micronutrients is in health and wellness. Well, first of all, Mark, I want to thank you for having me on the show. I appreciate what you do as well. And I also appreciate the kind words. So, sorry. 语法解析
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Did I make you cry? Bruce Ames passed away a couple months ago, and he was my mentor and a very good friend of mine. Unbelievable guy. And kind of a funny story about how I ended up in his lab was 语法解析
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When I was wrapping up my graduate research, my PhD at St. George Children's Research Hospital, while I was there, I really got into health and for just wanting to be healthy. And also, I had done some previous research before graduate school in an aging lab at the Salk Institute in La Jolla. Wow. 语法解析
07:04
And so I was already very interested in aging, even though I was in my 20s when I was working in that lab. The last thing people think about when they're 20s is living to 100, but yeah. I was definitely thinking about it. And specifically, I was thinking about things that I can do in my diet and lifestyle because I had done some research on how insulin affects aging and glucose metabolism. And so it was very real to me that there's 语法解析
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a very strong connection between our diet and lifestyle and the way we age. And so that led me to reading a lot of Bruce's studies on mitochondrial health, on micronutrients, 语法解析
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And I continued reading him throughout grad school and I started a blog at that time. I was blogging about vitamin D and omega-3 and I kind of decided I didn't want to be a professor necessarily. I didn't necessarily want to go and write grants and do this sort of classical pathway that a lot of scientists do when they're doing their training. And I had told that to my mentor and 语法解析
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and my mentors at the time, and they were very distraught about that because they were saying that I was a very good scientist and I was completely going to destroy my scientific career. They begged me to please at least go interview for some postdoctoral positions. And so I did. I said, okay, well, I'll go ahead and interview. And I went on a few interviews in some very prominent labs. I interviewed for even aging labs. In fact, one of the guys that I interviewed with at Stanford 语法解析
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looked me up and saw that I was blogging and said to me, “You can't do this if you're going to come to my lab. You need to work for me.” So then I go to Bruce and I meet Bruce and he 语法解析
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is absolutely just – he blew me away with not only his excitement for science but his excitement for science communication and what I was doing. And he was so enthusiastic about it. And he was basically like, oh, you need to continue doing this. This is a very important thing you do. Now, remember Bruce, you know, he kind of switches – 语法解析
09:04
every few years or so. He started out looking at enzymes, and then he developed this test known as the Ames test that is a very, very simple test for testing for mutagens, things that can damage your DNA, which is the precursor for cancer. It's still widely used today. And he had done a lot of research back in the late 70s and early 80s, and he found that chemicals that were in 语法解析
09:27
things like women's hair dye, children's pajamas, were mutagens and carcinogens. And he published this paper on it and nobody was doing anything about it. And so he was on the phone calling up these companies. Have you seen my paper? And he was responsible for getting these chemicals 语法解析
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out of women's hair dye, out of children's pajamas. I mean, he has had an amazing impact on public health, continues to have an impact on public health. Isn't he one of the most cited scientists of all time? He is. He is. And then, you know, he got into, you wonder, okay, he's doing this cancer research, and then he gets into micronutrients. So, you know, these are about 30 or 40 essential vitamins, minerals, amino acids, fatty acids that we need to get from our diet. We need them to survive. Right. 语法解析
10:13
But as Bruce would argue, we also need them to age optimally. And he got into this field quite, I would say, it was an accident. He had a guy in his lab doing a sabbatical, Dr. McGregor. And this guy was a cytobiologist. He was looking at red blood cells and doing a lot of experiments with red blood cells. And it turns out he used a media that didn't have folate. And 语法解析
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All of a sudden, he started noticing all these double-stranded breaks, right? 语法解析
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In DNA. The DNA was like being damaged. Being damaged. And so he was like, oh, what's going on? And he finally traced it down to, oh, we have this media that we've used that doesn't have folate. So then he decided to do some animal work. Well, let's see what happens if we deprive rodents of folate. And sure enough, widespread DNA damage, just completely, you know, double-stranded breaks in DNA are the precursor to death. 语法解析
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Basically… 语法解析
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Oncogenic mutations. Cancer. Exactly. Cancer. So Bruce, of course, was like, wow, this is amazing. Not having an important micronutrient can potentially cause cancer. And that's kind of what it was doing in the rodent studies. And then he had found some humans that were low in folate and did some experiments as well, found a similar thing, gave them back the folate, DNA double-stranded breaks, went away. He worked out the mechanism. 语法解析
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which was folate is a precursor for making DNA. And so if you don't have that there, your body will put something there from RNA, a uracil, instead of a thymine. Those are like nucleotides from the DNA. Right. And so it basically causes these double-stranded breaks. 语法解析
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So long story short, that's how Bruce got into micronutrients. And he started to really dive into understanding how these vitamins and minerals are affecting the way we age because cancer is a disease of age for the most part. There are some childhood leukemias and childhood cancers, but those are mostly linked to genetics. Aging in general is a major driver of cancer. Bruce came up with this theory called 语法解析
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called the triage theory. Yeah. Tell us about that. Yeah. This is a theory that he came up with that posits that vitamins and minerals that we get from our diet, they get triaged to essential functions in our body that are important for preventing cancer. 语法解析
12:54
basically acute death, right? So if you think about blood coagulation, vitamin K1, very important. Like you need to have your blood clot. Otherwise, you could have, you know, a pretty severe injury and you could have a hemorrhage and that would be detrimental, right? So vitamin K is one example. And there's some other examples like selenium that Bruce has published and showed there are proteins that have a stronger binding mechanism 语法解析
13:23
to vitamin K1 that are important for coagulation. So these are proteins in the liver versus, for example, other proteins that stay in circulation and are activating proteins that are important for calcium signaling and trafficking, moving calcium out of the bloodstream, moving it to muscle, moving it to bones, right? So 语法解析
13:45
So he's published a couple of papers showing that. So the idea is that your body will triage them to essential functions to prevent short-term death at the expense of these long-term sort of health benefits. 语法解析
13:57
So your body hijacks whatever nutrients we have to deal with the immediate needs we have, but then it kind of misses the boat on what they're doing to protect us long-term from the ravages of aging. Exactly. And so magnesium would be another one. Magnesium is an essential mineral. It's involved in over 300 different enzymatic processes and enzymes. 语法解析
14:20
ATP production and utilization is one of those. And ATP is the energetic currency of our cells. We need to make energy to survive. Right. So it runs our cells as energy, everything. Exactly. But it's also essential for DNA repair enzymes. They use it to repair damage to our DNA. 语法解析
14:37
Every time we make a new cell, whether that's a skin cell or a liver cell or a blood cell, there's damage that occurs even with just the process of cell division, right? Let alone the external processes that we're exposed to, UV radiation, unhealthy diet, things like that. So we need to repair that damage. But magnesium is essential for those DNA repair enzymes. And so if you don't get… 语法解析
15:00
enough magnesium, it's only going to those essential roles of ATP production and not the DNA repair enzymes. And this is important because about 50% of the U.S. population does not have adequate levels of magnesium. 50%. 语法解析
15:15
Close to 50%. Yeah. And magnesium, as Bruce would say, is at the center of a chlorophyll molecule. Chlorophyll give plants their green color. So magnesium is very high in dark leafy greens. You're supposed to eat your greens. You get your magnesium. And so people aren't eating enough of their greens and they're not getting enough magnesium. Greens and beans. Greens and beans. It's in oats. And nuts. 语法解析
15:38
Almonds, exactly. Things that aren't typically staples of American diet, which is 60% ultra-processed food, right? Right, exactly. So the magnesium RDA is about 350 to 400 milligrams a day, depending on if you're male or female. Males require a little bit more. 语法解析
15:54
And so you're really supposed to be getting the majority of that from your diet. People aren't getting that from their diet. And, you know, just in terms of, we talked about triage theory in cancer. There are a variety of studies that have looked at, these are observational studies, so it's always difficult to establish causation, of course, from observational data. But nonetheless, there are studies that have found a dose-dependent effect of low magnesium. So for every 100 milligram dose, about… 语法解析
16:23
less, 100 milligrams less intake per day was associated with a 24% increase in pancreatic cancer incidence. Wow. Of magnesium. Of magnesium. So eventually, and that's dose dependent, right? So let's back up a little bit because years ago at 20… 语法解析
16:39
God, more than 20 years ago, I wrote an article called Paradigm Shift, really about the sort of end of normal science, which is this sort of our current view of how things are in medicine and how the body works and shifting more toward a systems view and understanding the body as a network, as a sort of… 语法解析
16:55
an integrated organism that requires basic raw materials to function optimally. And what I wrote about in that article was that, you know, micronutrients are really kind of miraculous because back in the turn of the century, we didn't really know about them, the 1900s, not 2000s, but… 语法解析
17:15
We still, I kind of don't know much about them from the consumer and medical point of view, for sure. The amount of serious deficiency diseases like pellagra and beriberi and rickets and, you know, xerophthalma, which is like a vitamin A deficiency and causes blindness, just widespread, you know, zinc deficiencies. And these cause really significant, serious diseases, right? 语法解析
17:40
They could literally be cured almost in minutes with infinitesimally small amounts, you know, milligram amounts of nutrients. 语法解析
17:47
There's no drug that can do that. And you were talking about magnesium having 300 different enzymatic reactions. When you take a drug, it usually has one target, like one receptor and one action. But nutrients have our pleomorphic, which means they can do many, many, many things. And they do many things. And each nutrient literally can have hundreds of different reactions in different systems of the body that regulate almost everything we can think of. 语法解析
18:11
And what's really frightening to me as a physician, and we do testing of this, I co-founded a company called Function Health. 语法解析
18:18
And we do a lot of micronutrient testing as part of that, which is not typically done, whether it's, you know, methylation testing for homocysteine, methylmolic acid, you know, the B vitamins we're talking about, like folic acid or the, you know, vitamin D or omega-3s and, you know, zinc and the selenium. And the list goes on. And we see iodine, the tremendous amount of deficiencies that exist in red blood cell magnesium, you know, that exist within the population that are being unmet. 语法解析
18:45
I mean, and we're seeing, I don't know, we have 110,000 people in our cohort. 67%, last time we looked at the data of the cohort, which is, I think, a more health-forward cohort who would be, like, proactive about their health, going to function health, getting their jobs done. 67% have a nutrient deficiency, iron, omega-3s, vitamin D, homocysteine, whatever, 语法解析
19:12
At the level that the lab reference range says, not at what you or I would think would be optimal, right? So like, you know, we probably would think vitamin D should be over 45 or 50, but they're levels 30 or ferritin. I think they're level 16, which is your iron stores. Probably, I think it should be a 45 or more for optimal health. So we're talking about 67% being deficient at like a level that I think is already pretty low, right? 语法解析
19:37
So what about the general population? And maybe you could talk about the degree of nutrient deficiencies and then talk about how these things actually do their magic and why they're not just causing expensive urine. And then I want to sort of get into what should people be taking because that's how I think we're going to get into at the end because I think it's important to know what are the foundational things that are going to protect you long-term for pennies a day that could actually save your life. Yeah. 语法解析
20:02
Well, I want to start out with the multivitamins and vitamins don't do anything and they're expensive urine, which you also mentioned earlier, because this is a… 语法解析
20:14
pet peeve of mine, I guess. Me too. And I'll tell you… It's funny. I just got introverted. Sorry. I go to these medical conferences and I'm like… I ask, okay, doctors, how many of you recommend supplements to your patients? And a few hands will go up. How many of you personally take supplements? I'm like, almost everybody's hand goes up. Oh, really? Yeah. It's very funny. That's a great question. Yeah. So… 语法解析
20:40
There's no evidence, but I take it. But I take it. Here's a big flaw with a lot of those studies that are cited by journals, great journals like JAMA, for example. They're poorly designed. They're poorly designed. They're designed like drugs, I guess. Exactly. Exactly, right. Exactly. So the problem is when you have a drug trial, randomized controlled trials are the gold standard, right? You have a drug and then you have a placebo. Right. 语法解析
21:07
But the thing is, is that with a drug, everybody has zero levels of that drug in the start of the trial. That's right. So you don't have to measure anything, right? Because there's nothing to measure until you take the drug. 语法解析
21:19
There's no like pre-ozempic level, although actually with ozempic it's true, you have a GLP-1. Yeah, bad example, but like statins. So, you know, but when you're doing a- You don't have a normal blood level of Lipitor, right? Right, exactly. When you're doing a study on vitamin D or omega-3 or fill in the blank vitamin mineral, everybody has varying levels of these micronutrients in their body. And so- 语法解析
21:42
And so you have to measure things. You have to measure things at the start of the trial. You might have someone that's already got sufficient levels of vitamin D. They may have 50 nanograms per milliliter level vitamin D. And so you give them a vitamin D supplement and it's not going to do anything because they're already sufficient, right? Or the converse is they're so deficient and you give them a supplement that's 400 IUs or 800 IUs, which doesn't raise their blood levels hardly at all. 语法解析
22:09
that it doesn't really do anything. And so you won't- Dose is wrong. You don't measure who's sufficient. Like, yeah, I mean, like if you don't have a headache and aspirin doesn't do anything, right? So it's like if your levels are great at omega-3s and you add omega-3s, you won't see a change in your health, right? Exactly. So that's the fundamental flaw of clinical trials in nutrition. 语法解析
22:29
That right there is that the MDs that are running these trials are running them like they're drug trials and they're not. You have to measure things. With that said, there have been some well-done trials. And in fact, I remember- 语法解析
22:49
a nutrient that usually works as a team, and that can actually make things worse. Like the beta carotene trials in smokers show that it can cause cancer, but oxidative stress is managed by a whole team of nutrients. So like I was saying, you could be Michael Jordan, but if you're playing 语法解析
23:07
one against five on a basketball team, you're going to lose every time, right? Even if he's the best player in the world. So you need a team of these nutrients, particularly in terms of the oxidative stress cascade, to actually modulate the 语法解析
23:19
free radicals. And if you give a high dose of one nutrient, you're going to kind of screw up the whole chain. Yeah, that is possible. Not to mention the fact that smokers, I mean, if you give beta carotene to non-smokers, it doesn't cause cancer. But smokers are doing so much oxidative damage and they're getting DNA damage that a high dose of something like beta carotene, which can be an antioxidant, may then allow some of that. It's basically… 语法解析
23:45
It's allowing some of the cells that would otherwise die from the oxidative stress, you know, not to die. Right. And so, yeah, it's a very complicated thing when you're doing things like that. But, you know, I think like it was about 10 years ago, there was a huge study in the Annals of Internal Medicine and it was called Enough is Enough. Vitamins and mineral supplements not only don't do anything that may be harmful. Yeah. I think that was, do you remember that study? Yeah. It was about 10 years ago. Yeah. And, you know, I was, I just… 语法解析
24:11
And it was a meta analysis and I went and looked at all those studies and I found that all these flaws, again, coming from- You looked at the actual studies that they made their conclusions from. So they do a review and they go, “We're going to look at all these studies and we're going to make a summary.” And that's called a meta analysis. And then from that, you didn't just take their conclusions, you actually went and looked at the data itself from the original studies. Exactly. Yeah. And I put out a video about it years and years ago. And all these flaws that we just talked about were there. 语法解析
24:38
And here we are 10 years later, and the COSMOS trials was just published, right? So this is another meta-analysis of a couple randomized controlled trials where older adults were given a multivitamin. They had about 20 or so essential vitamins, essential minerals, omega-3 fatty acids, vitamin D, right, magnesium. This was all present in this multivitamin, and they were given it for two years. What this study found, these are randomized controlled trials, placebo controlled, right? 语法解析
25:06
The multivitamin actually did improve brain aging. So they were less – people taking the multivitamin mineral supplement were less likely to experience cognitive dysfunction, memory loss. And in fact, they experienced an improvement in their brain aging that was equivalent to reversing two years of brain aging. Wow. Wow. Yeah. 语法解析
25:30
Brandomized control trial. Here we are 10 years later. Yeah. And there's many, many other studies that show the value of nutrients in many, many different conditions, right? Exactly. Yeah. I think that it comes down to, yes, you should try to get your micronutrients from diet. 语法解析
25:45
However, taking a multivitamin supplement, taking vitamin D, taking omega-3s, these are insurance, right? This is insurance to make sure you're getting your optimum levels. So you asked about deficiencies and what are some of the common ones. Well, omega-3. Okay, so… 语法解析
25:59
about 80% of the world's population and 90% of the U.S. population does not meet the requirements for omega-3 fatty acids. Yeah. That's a lot. Which is basically what your body's made of. You know, the cell membranes, your brain, you know, nervous tissue, runs regulatory inflammation. I mean, it's critical to everything. Exactly. Exactly. 语法解析
26:22
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Right now, Peak is offering 20% off for life plus a free starter kit with a frother and glass beaker. Just go to peaklife.com slash hymen. That's P-I-Q-U-E life.com slash hymen. Try it risk-free with their 90-day money-back guarantee and feel the difference. And there's been a lot of work by Dr. Bill Harris. So I'm an associate professor at the Fatty Acid Research Institute with Bill Harris. And so I'm involved in a lot of research on omega-3. And he's published just… 语法解析
29:30
an array of studies that are quite convincing. So looking at the omega-3 index, so this is the omega-3 levels in red blood cells, which is sort of like a long-term marker for omega-3 because they take about whatever. What does the index actually measure? It measures the EPA and DHA levels 语法解析
29:48
Along with a bunch of other fatty acids, if you're interested in that. But it's really the EPA and DHA level in the red blood cell membrane. Which gives you the index and you want a certain number. Exactly. So he's published studies using like the Framingham cohort. So these are large… 语法解析
30:03
cohort studies with a lot of people. And he's looked at the omega-3 index and correlated it with all-cause mortality, so dying from a variety of different causes. And what he's found is that people that have what is defined as a high omega-3 index, so this would be 8% or more, have a five-year increased life expectancy compared to people that have a 4% omega-3 index, which is low. 语法解析
30:28
And actually, the average omega-3 index of the U.S. population is about 5%, pretty close to that 4%. Yeah, yeah. Well, that's why we actually measure that in the Function Health Labs. Yeah. It's great to see when we see that. So five-year increased life expectancy. If you think about Japan, Japan, they eat a lot of seafood in Japan. Yeah. Their omega-3 index on average is like 10%. So they're above the high, the 8%. Yeah, yeah. Their mercury levels are probably also very high. 语法解析
30:54
What's funny, it's funny that you say that, Mark. There's been studies like in pregnant women. You probably remember this, that decades ago, women were advised to stop eating fish because of the high mercury levels. 语法解析
31:04
And that actually had a detrimental sort of effect because omega-3 fatty acids, as you mentioned, they're so important for the brain, very important for neurodevelopment. And there have now been a whole host of studies that have come out showing that omega-3 fatty acids actually protect from any potential mercury toxicity in the developing fetus. And in fact, there's been studies looking at children that were born to mothers that had a 语法解析
31:29
high level of omega-3 and high mercury, those children scored higher on intelligence tests, so IQ scores. 语法解析
31:37
Even if so, high mercury was actually biomarking intelligence. It wasn't actually the mercury. It was high omega-3. That's crazy. But yes, you get the point. Although in Japan, they eat a lot of seaweed, and seaweed is a chelator for heavy metals. Oh, is it? So is green tea, by the way. I think garlic. Garlic. The beta-mercaptans in garlic as well. But back to the omega-3 and this study I was talking about from Bill Harris is so interesting because- 语法解析
32:03
He also, this is a huge cohort of people, the Framingham, there's people that have all sorts of lifestyles, including smoking. And so he did a sub-analysis looking at smokers and non-smokers and their omega-3 index. And what Bill and his associates and colleagues found was that smokers with a high level of omega-3, so they had a high omega-3 index of 8%, 语法解析
32:25
They had the same mortality as non-smokers with a low omega-3 index. Okay, everybody, this does not mean you can smoke and take your official pills. I'm getting the ideas. Or if you're not getting enough omega-3, it's like smoking, right? I mean, if you look at the graph of this, I mean, it's – 语法解析
32:45
Incredible. The overlay is perfect. Perfect. Fascinating. So having a low omega-3 index had the same mortality risk as smoking. Okay. So we're talking about 90% of the American population is in that category. Yes. Yes. And there's also been a whole host of randomized controlled trials looking at omega-3s being cardio protective, right? So they're 语法解析
33:07
They're very important for cardiovascular health, triglycerides. Yeah, there's actually prescription omega-3s, which you can pay much, much more than you would if you go get a basic omega-3 for lowering triglycerides as a therapy. Right, yeah. And you mentioned inflammation. So this is another thing. They play a major role in lowering inflammation. And so that's a driver of aging in many ways, brain aging, cardiovascular aging. So… 语法解析
33:34
Omega-3s are, I would say, one of the most profound lifestyle factors that can play a role in negating inflammation aside from exercise. Yeah. Like the word I use is pleomorphic, but it's a big medical word. But essentially, it means it does a million things. It's not just one thing. It's great for your skin, for your hair, for your nails, for your brain health, for 语法解析
33:56
preventing dementia, cardiovascular disease, cancer. I mean, it regulates inflammation. So these are nutrients that do so many things in the body, then they work differently than drugs. And they're essential. They're called essential because they are essential. And one of the challenges is that we're looking for that quick fix thing. 语法解析
34:19
And we're trying to diagnose a real disease that's directly connected to that particular problem. So I'm sure you're familiar with Robert Heaney, who was a vitamin D researcher, and he wrote this beautiful paper years ago called Long Latency Deficiency Diseases. And the basic thesis was that in the short term, if you're a nutrient deficient at a severe level, like we used to see in the 1900s, if your vitamin D is super low, you'll get rickets. 语法解析
34:46
or if you don't have enough vitamin c in your assailant you get scurvy right or if you don't have enough uh eat too much white rice and white flour which they started doing at the third century you get berry berry and playground all these horrible b vitamin deficiencies the thesis you had essentially is that you can correct those vitamin deficiencies in the short term to fix those deficiency diseases like if you're low in folate in the short term 语法解析
35:12
It'll cause anemia, a form of anemia, which is big cells called megaloblastic anemia. But in the long run, it can cause cancer and heart disease and dementia. And same thing with vitamin D. In the short run, you'll get rickets. In the long run, you'll get osteoporosis and cancer and die sooner. And so medicine hasn't really gotten that concept. It's like, yeah, if you're deficient, take a vitamin, but otherwise you don't need them. 语法解析
35:34
Right. And that's also very much in line with Bruce's triage theory, right? These micronutrients are running our metabolism, which runs everything from our heart pumping blood to neurotransmitter. 语法解析
35:47
function to repairing DNA. So there's a lot of, you know, you can look in the mirror and if you're vitamin C deficient and your gums start falling apart, you can see, oh, I've got scurvy. I've got scurvy, right? But when you're magnesium deficient, like you're not going to see DNA damage happening. But you might feel muscle cramps and you might have anxiety. You might have constipation. You might have muscle twitching or… 语法解析
36:09
headaches, or a million other things that are symptoms of magnesium deficiency, sensitivity to loud noises. And so like as a functional medicine doctor, I take a deep history to look at micro-intrinsic deficiency symptoms that are not necessarily pure, true deficiency, but more like insufficiency. 语法解析
36:25
And I think people don't make that distinction. And I think when you treat people, it's often a miracle. When you get them a plea in the nutrients they're deficient in, so many things get better. I like it. It is insufficiency because most people are not deficient. We do have… 语法解析
36:40
a lot of fortification even in our ultra-processed foods because of preventing neural tube defects, preventing pellagra, like all these diseases that were sort of cropping up, like you mentioned in the early… Fortified, but it's like junk fortified. It is, it is, but it seems to stop some of those deficiencies, right? But it's the insufficiency. And with vitamin D, it's a really big one because it is converted into a steroid hormone. So this is something that… 语法解析
37:07
is going into the nucleus of our cell and binding and interacting with DNA. It has a little sequence of DNA called a vitamin D response element. It's so important that it's encoded in our DNA, right? So to not have enough vitamin D, so 70% of the U.S. population doesn't meet the sufficient levels of vitamin D, which is about 30 nanograms per mil. 70%. 30. Which would be- And if you add it up to 45- 语法解析
37:34
Or 50, it's probably like 80 plus, 90%. Right, right. Yeah. And so that would be, there have been studies looking at all-cause mortality and vitamin D levels. Of course, this is, again, observational. Lots of meta-analyses out there, even dating back for like 30 years. 语法解析
37:51
And it seems as though having at least 40 nanograms per mil seems to be a sweet spot. You know, 40 to 60 is a really good place to be where you're having a good level of vitamin D. But again, it's a steroid hormone. It's regulating over 5% of the protein-encoding human genome. That's like… 语法解析
38:09
Thousands of genes. Yeah. You know, everything from immune function, it plays an important role in preventing autoimmunity. Yeah. Brain function, it regulates genes that are important for converting tryptophan into serotonin. Yeah. Serotonin is an important neurotransmitter that regulates mood, cognitive function, impulse control. You know, so vitamin D… Maybe I need more of that then. Well, and the problem is, is that, you know, vitamin D, typically you make it from UVB radiation exposure from the sun. Yeah. 语法解析
38:36
They were all told to shield ourselves from the sun and sunblock and so… 语法解析
38:40
We live indoors, work indoors, and yeah, it's a problem. I mean, we're all running around half-naked, hunting and gathering. We got a lot of vitamin D. And we ate, and we're coastal areas, and we ate, you know, fish, small fish like herring and things that are higher in vitamin D. Or if you're foraging mushrooms, you're high in vitamin D. So there's ways in which our historical population got it, the Paleolithic ancestors, but we don't get that. Right, exactly. We don't. And so, you know, I do think, so people, the simple solution is a vitamin D supplement, right? And so about… 语法解析
39:09
4,000 IUs a day will generally get someone from a deficient range, which is 20 nanograms per mil up to a sufficient range. Okay. But you're just talking about 10 times what's normally in a multivitamin or what doctors will recommend. I am. I am. Because you, yeah, you really do. It's about 1,000 IUs of vitamin D will raise blood levels between 5 to 10 nanograms per mil. But we have genes. We have different 语法解析
39:34
variations of our genes that are able to do this. And this, again, comes down to these clinical studies showing that nothing happens. We're all different. We're all different. 语法解析
39:42
And so some people actually have to take a much higher dose, right? Because they have genes that aren't converting vitamin D3 into 25-hydroxyvitamin D, which is the circulating form of vitamin D or the steroid hormone, 125-hydroxyvitamin D. Well, let's go down this rabbit hole because I think there's a paper you just reminded me of that Bruce Ames wrote. It was published in, I think, the American Journal of Clinical Nutrition years ago about how one-third of all of our DNA codes for enzymes. Right. 语法解析
40:11
And an enzyme is a catalyst that converts one molecule to another molecule. The catalysts or the coenzymes or the helpers are micronutrients. And so what he said in that paper was that there's a huge variation in the population's need for different nutrients. So some people might need 400 micrograms of folate, 语法解析
40:29
Some people might need 4,000 micrograms of folate. And so it's really about personalized nutrition. It's about testing, not guessing. It's about figuring out what your body needs, what your genetics are. And it gets really fascinating that you can actually start to customize your own diet and your own supplement management based on what your own particular genetics and your own 语法解析
40:51
levels are. And so I think there's this, it was sort of like a wake-up call for me, like, holy cow, when you think of our DNA and everything it does, if one third of it is coding for enzymes and all those enzymes require vitamins and minerals, if we don't have enough of those nutrients, it's like 语法解析
41:07
It's like an assembly line in a factory. If you don't have one station, the thing can't get made, right? So you gum up the whole works of your metabolic machinery if you don't have the right levels of nutrients to optimize the function of your body. And that's why we call it functional medicine because it's about how do we optimize function, right? It's true. You know, 语法解析
41:28
These minerals and vitamins, so you're talking about magnesium, zinc, calcium, B vitamins, like these are cofactors for these enzymes to make these enzymes run properly. And if you don't have sufficient levels of those vitamins and minerals – 语法解析
41:46
what happens is those enzymes do not work optimally, right? So in the case that we talked about DNA repair enzymes, they're not going to be repairing damage as well. Zinc is also involved in DNA repair as well. So B vitamins are involved in serotonin production. Magnesium is involved in vitamin D production, right? You were talking about nutrients working together, and it's very true. So I think a really great way to think about eating and diet 语法解析
42:14
is what do I need to run my metabolism? Yeah. Right? And when you say metabolism, like, what do you mean by that? Because it's not like my weight. You're talking about metabolism as sort of a bigger concept in medicine. Yeah. Yeah, I guess when… 语法解析
42:28
people hear the word metabolism, they think about weight loss. I got us on metabolism. Right, right. What I'm talking about is much more a biochemist definition of metabolism, which is all these enzymes. You're talking about, you know, one third of the protein encoding genome that are 语法解析
42:48
doing enzymatic reactions that are making proteins function. So they are producing energy. They are running neurotransmitter synthesis. They are causing your liver to function properly, your heart to function, the lungs, everything. So every chemical reaction all the time. Exactly. I don't know if I heard, I read this somewhere and I can't find the original citation, but that there's 37 billion trillion chemical reactions in the body every second. It's just like 语法解析
43:14
an insane amount of activity is going on chemically and biochemically and converting one molecule to another. And if you don't have enough of these nutrients, that whole 37 billion trillion chemical reactions may not work optimally. Exactly. So getting the micronutrients you need from food, and nature sort of color-coded them in a way, right? I mentioned chlorophyll, that's magnesium. You have vitamin K, also the… 语法解析
43:42
What color is that? What color is vitamin K? I guess it's green, too. I would say green. Green, green, green. Vitamin K1. And then the orange ones. The orange, right? And then you've got like the phytochemicals, right? So that would be the purples. But, you know, you really do need to get a lot of vegetables and fruits. And then you need your protein, right? And fiber, right? 语法解析
44:03
When you're getting your micronutrients, you're also getting the fiber because a lot of the micronutrients are coming from plants. Yeah. Which are a great source of both fermentable and non-fermentable fiber, right? So I think it's a really simple way. There's so many fad diets out there, right? Yeah. Carnivore, keto, vegetarian, paleo. Yeah. And I do think paleo is the closest thing to what I'm talking about. Yeah. But what I'm talking about is even simpler because what it really means is that you understand what it – 语法解析
44:32
why you need food. What's the purpose of food, right? The purpose of food is to provide you with these essential vitamins and minerals and fatty acids like omega-3 and protein and fiber to improve gut health. That's the purpose of eating. And fuel. Right. And so… 语法解析
44:49
That means you don't need ultra processed foods. That means, you know, if you're eating something like just carnivore diet, you're going to be missing out on a lot of micronutrients. It's going to be very hard. I have a theory, which is, like I have many theories. One theory I have is that, you know, we're so depleted in these nutrients that 语法解析
45:09
And it dysregulates our appetite. And so when you're eating ultra-processed food, there's no nutrients in there. And so when a kid is iron deficient, it'll eat dirt. It's called pica. 语法解析
45:20
and try to get some iron from the dirt. And I think so many people in this country are so nutrient deficient that they're just eating more and more of the ultra-processed food. It's like they're looking for love in all the wrong places. Have you heard of the protein leverage hypothesis? Yes. Yeah, so it's kind of the same thing where, you know, your body… 语法解析
45:40
needs a certain amount of protein to run optimally. And if you're eating, there's been a couple of randomized controlled trials on this. I think it's like Stephen Simpson is one of the proponents of it. It was like 语法解析
45:52
2000s or something. And that essentially, if you're eating ultra-processed foods, which are high in a lot of refined carbohydrates, low in protein, that you overeat to sort of try to get enough protein. So it does make sense. If your body is looking for more of micronutrients, more vitamins, more minerals, more protein, 语法解析
46:11
that you start to overeat. And are you familiar with Kevin Hall's study that he published a couple of years ago? You mean the ultra-processed food? They had 500 calories more. They had 500? Yeah. So for people listening, I mean… Ultra-processed food? Exactly. They had two diets. They had a whole foods diet, which was essentially mostly they were getting salads and they were getting poultry and lean meats and… 语法解析
46:31
Some fish, oatmeal, and then there was the ultra-processed foods diet. And they were trying to match them for macronutrients. Yeah, so they were matched for calories. They were matched for total sugar, although the added sugar in the ultra-processed foods group was – it was like – 语法解析
46:50
A huge difference. I mean, it was like something like 70 or 80 percent versus 1 percent. So the sugars in the whole foods diet were coming from fruit, which has a fiber matrix. Right. So they were matched for that. 语法解析
47:02
Exactly. So the added sugar was not matched, although total sugar was, right? And then protein was somewhat matched. The whole foods had a little bit more protein. It was like something like 15.6% in whole foods diet versus 14% in the ultra processed foods diet. And they were given, so a lot of things were matched and they were given these foods. 语法解析
47:21
you know, in a sort of metabolic ward where they came in and eat and they had 60 minutes to eat the meal ad libitum, right? So they could eat as much or as little as they want. Yeah. So you got a big, as much like giant buffet, eat as much as you want. Like you got 60 minutes. Right. And then they did it. And then they grouped that eat the ultra processed food, ate 500 calories more a day. And just to do the math on that, 500 calories times seven is 3,500 calories. That's one pound. Yeah. 语法解析
47:47
So you add that up, that's 52 pounds of weight gain in a year. The order of America is overweight. Yeah. I didn't do that math. I know that I just read the results, which was they gained two pounds in two weeks, whereas the whole foods diet lost two pounds in two weeks. Well, let's say it's two pounds, right? Two weeks. It's like you do the math. But you add that up over a year, and then you add that up year over year. It's like that's why we're seeing this sort of just incredible level of severe obesity and diabetes. I mean, it's just insane. 语法解析
48:14
The latest data I saw was sort of shocking, was that 38% of teenagers have prediabetes. Wow. I was like, what? 语法解析
48:22
I mean, it didn't even exist when I graduated. I'm old, but it didn't exist when I graduated from medical school. Like, we didn't have it. We never saw a kid. There's been studies that have looked at, like, healthy individuals, and they've given them, and they're actually young men, they gave them a 20-ounce sugar-sweetened beverage, sort of akin to, like, a soda, Coke or something. And they did this for three weeks. And after that three-week mark, their C-reactive protein biomarker for inflammation went up 100%. 语法解析
48:50
They are small, dense LDL. So these are lipoproteins that are transporting. The bad ones that are causing more heart disease. Exactly, causing more atherosclerosis. They went up as well. This was just after three weeks. Of a sugar-sweetened beverage, which is the ultimate, right? That's the ultimate. Yeah, ultra-processed. But the reality is that- But it's gluten-free. It's gluten-free, yes. But it's definitely, it's causing inflammation, massive inflammation at the level of the gut. 语法解析
49:18
And so you can take healthy people and dramatically change their profile within a matter of weeks of having this ultra-processed foods, these sugar-sweetened beverages, which again— And they deplete nutrients because I think people don't realize that, one, you're not getting them, but two, you actually need nutrients to actually run your biochemistry. 语法解析
49:41
And so you're trying to burn these calories and burn the food, but you're actually depleted in the very nutrients required to run the metabolic pathways to actually metabolize the food. So you're kind of, you know, getting it from both sides. Like a two-hit. Yeah. Like a two-hit. Yeah. Yeah. So again, it comes down to, I think, you know, thinking about why you need to eat is so important because then it's like, I need to get micronutrients. I need to get my fiber. I need to get protein. When I say fiber, carbohydrates, right? But it needs to be carbohydrates in the form of protein. 语法解析
50:11
fruits and vegetables, which have the micronutrients and the fiber, right? And nuts and seeds, yeah, and oats. And then avoiding ultra-processed foods. I think if people were to do that and think about eating that way, 语法解析
50:24
And then you have to move, right? You have to be physically active. Being sedentary is a disease. Yeah. Like that's like, there's, there's data out there that show people with a low cardio respiratory fitness. So this is a marker of, you know, I mean, it's a, it's a marker of how physically active you are. Essentially. That's an oversimplification, but people with a low cardio respiratory fitness have the same disease risk as people with diabetes, cardiovascular disease, smokers. So, um, 语法解析
50:50
How do you measure your cardiovascular fitness? Well, cardiovascular fitness is something typically you can measure if you go into like a lab that measures them and they put that like a mask. It's a VO2 max. So it's measuring your maximal oxygen uptake under maximal exercise. They put a mask on you. And that's really how you empirically quantify it. 语法解析
51:08
However, if you have like a smartwatch, Apple watches do sort of measure it. It's not really entirely accurate. I like mine Garmin because it says I'm 45, but I don't believe it. Well, you can actually do it. You can do what's called the Cooper test. And so that's basically you do a 12-minute run on a flat surface like a track. If you have hills – 语法解析
51:30
It's harder to run hills, and so you can't – you're trying to run as fast as you can maintain for that 12 minutes. So it's like a – it's a maintainable 12-minute pace, right? Yeah, yeah, yeah. And that is – and there's a calculation. You can look it up, the Cooper test, and you can sort of get a good estimate of your VO2 max. Yeah, yeah. But essentially, you know, having – That's assuming you could run for 12 minutes, which most Americans can't. You know, there is an argument to be made for exercise snacks, you know, so these are short bursts of – 语法解析
51:57
physical activity where you're getting your heart rate above 70% max heart rate. So you're getting more into the vigorous exercise range. And there have been some studies. They're called the VILPA studies. Are you familiar with these? These are vigorous intermittent lifestyle activity studies. And Martin Kabbalah, he's an expert on high intensity interval training. I've had him on my podcast. He's involved in a lot of this research. So jump down and then 10 burpees and then go back to work? Yeah. 语法解析
52:25
Sort of, yeah. People are wearing these wearable devices that they can measure their heart rate. And so scientists can see when they're getting these bursts of high-intensity exercise. So this type of exercise is actually not structured. What you're talking about would be structured, right? Where you get up and do burpees or air squats or high knees or jumping jacks. This is where people sort of take advantage of everyday situations. So they sprint up the stairs, right? Yeah. 语法解析
52:48
They're running to some place rather than walking. So they're really using their everyday lifestyle to kind of get their heart rate up. Well, people that do that do anywhere between three to nine minutes a day have a 40% reduction in cancer mortality, a 50% reduction in cardiovascular-related mortality, all-cause mortality. So this is beneficial for people. And this is even in people that identify as non-exercisers. Yeah. 语法解析
53:14
So just getting like some sort of exercise does have benefits for people in general. Yeah. I mean, you look at the data on mortality and longevity, one of the biomarkers that's the most correlated with longevity is VO2 max, is your level of cardiovascular and respiratory fitness, which is basically how fast your metabolism can run. Because it's basically an indirect measure of how much calories you can burn per minute and how much oxygen you can burn per minute. 语法解析
53:42
Because they're very correlated. And your metabolism, having a slower, fast metabolism, is really about your VO2 max. Because if you have a high VO2 max, you can burn a lot of oxygen and then you can burn a lot of calories because you need both to actually combust in your mitochondria, the energy factories, to actually produce ATP, which is the source of energy that runs everything in your body. So it's like you actually have this incredible system, but we don't really… 语法解析
54:09
take advantage of it and we don't maximize our fitness, which is so correlated. And I think the other number that's sort of a little easier to get is your waist to hip ratio, which you need a tape measure. And that, again, is the bigger your waist, the shorter your life, basically. 语法解析
54:26
Is that also for visceral fat, measuring visceral fat? Yeah, I mean, your waist-to-hip ratio is a crude measure of visceral fat. I mean, but yeah, if you did a DEXA scan or an MRI, you could look at body composition. For sure, it's that belly fat. But again, that all relates to insulin resistance and prediabetes and inflammation, which, again, I want to get back to the micronutrients. All those things actually accelerate your risk of many of these things. Like magnesium is very involved in blood sugar regulation, right? So you're talking about 45%. 语法解析
54:54
percent of Americans being deficient and are 50 percent being deficient in magnesium, that affects blood sugar. We have an epidemic of diabetes and prediabetes in this country. Are you familiar with some of the… There's some… 语法解析
55:06
gene variations in the transporter that transports magnesium into cells. And people with a gene variation that obscures the transport, so basically they're not getting as much magnesium into their cells, are much more likely to have type 2 diabetes. So there's really some, I would say, more causal evidence there, right? Because one would argue… 语法解析
55:26
Well, people that are low in magnesium are also eating a refined sugar diet and they're not exercising and all these other potential unhealthy lifestyle factors that could be contributing. But when you look at the genetics, right, I mean, it doesn't lie. So you're looking at someone that's not getting enough magnesium. They are insufficient and deficient in some cases. And their risk for type 2 diabetes just skyrockets. Right. 语法解析
55:48
Yeah. I mean, I think this is so important that, you know, we are walking around with a population that has got such treatable, cheap solutions for so many issues and that we're looking for sort of drugs to treat this and drugs to treat that. I'm not against drugs at all, but it's like we're missing the boat because, yeah, somebody doesn't have scurvy or rickets, but they're still insufficient and they're going to need these nutrients and actually optimize their health. And 语法解析
56:16
you kind of started to unpack the degrees of different nutrient deficiencies. And, you know, as you're going through the list, you're going through the things that are the most common deficient in our country. I know omega-3s, vitamin D, magnesium, and there's others, right? So there's other, you need every essential vitamin and mineral, right? You need all those for sure. 语法解析
56:37
But the ones that are really causing havoc are deficiencies in the methylation nutrients, like the B vitamins, folate, B6, B12, deficiencies in iron, deficiencies in zinc. Potassium. Potassium. These are like… Yeah, because we'd die this very plant poor and… 语法解析
56:54
that's where you get your potassium, which is from plants. And you need to actually not get as much sodium, which is what we're eating on lots of processed foods. So not like salt is bad. We need salt. It's just, 语法解析
57:06
It's all the salt added by corporations to your food to make you palatable because otherwise it tastes like cardboard. They add sugar and salt and fat and it makes you addicted to it. And we leave out all the key nutrients that are needed to regulate everything in our body. And so maybe you can kind of take us down that list a little deeper. So we've got to get omega-3s. We've got to get vitamin D. 语法解析
57:26
We've got to get magnesium. And literally we could spend a podcast on each nutrient and probably 10 podcasts on each nutrient, but we're just going to go through. So we'll understand like these are the things that are non-negotiables that you've got to have and that you've got to test. You've got to measure and figure out whether your levels are okay because the average physician or a practitioner isn't going to do it and they don't know how to do it and they don't get taught this in medical school. And I'm working on trying to change that in Washington, but it's kind of a 语法解析
57:53
It's kind of a travesty because it's like staring us in the face that we have this epidemic of micronutrient deficiencies or insufficiencies, and they're not being addressed. And often worse, we're being told not to fix them. Yeah. So the vitamin D, magnesiums, 语法解析
58:09
Omega-3 we talked about, right? Believe it or not, a lot of people, I don't remember the exact percentage, but quite a bit of people are not getting enough vitamin C. Something like 30 or 40 percent or something like that are not getting enough vitamin C. Yeah. I heard that 10 percent are deficient at the level that would cause scurvy in America. That's unbelievable. Just not eating any vegetables or fruits because vitamin C is also in vegetables, not just in fruits. Calcium is another one. 语法解析
58:36
So, I mean, these are things that can be tested for and measured. Another one is vitamin E. People are not getting enough vitamin E. Again, that's also found in things like avocados, nuts, whole grains. And then potassium is a big one because it's so important for the sodium-potassium pump, which plays a role in blood pressure. And so when you're talking about too much sodium… 语法解析
59:00
and not enough potassium, it's really exacerbating that not getting enough potassium aspect, right? Because that ratio is so important. 语法解析
59:07
And so not only are, I think it's something like 96% of the U.S. population doesn't meet the adequate intake for potassium. It's essentially everyone. And our potassium intake as hunter-gatherers should be 10 to 1 potassium to sodium. Now it's the other way around. It's the other way around. Exactly. And so there's all sorts of problems with blood pressure and, gosh, it's like even like 30% of like… 语法解析
59:31
individuals age 20 to 39 have hypertension. These are young adults with hypertension. And we now know that hypertension isn't just a risk for cardiovascular disease. It's a risk for dementia and Alzheimer's disease, particularly if you start earlier, right? If you're like a younger person. So like it's cumulative exposure to hypertension. You know, it's important because you have to get blood flowed to your brain. Right. 语法解析
59:57
And, you know, you've got all these tiny, like 90% of the brain vasculature surrounding the brain is made of these tiny, tiny blood vessels that are like smaller than the size of a hair in terms of diameter. And they have to get blood flow to them. So exercise helps that. But hypertension exacerbates 语法解析
01:00:16
the lack of blood flow going to those blood vessels. And what happens is they're so tiny, they start to sort of constrict and sort of fall off. And you can get mini strokes. Mini strokes, but also neurons don't get the nutrients and the oxygen they need. And so then you start to lose neurons, right? And you get brain atrophy. And so there's this connection between 语法解析
01:00:34
hypertension and dementia. And, you know, I'm talking about potassium here because potassium does play an important role in… Very lenient blood pressure. Yeah. So does magnesium, though. So does magnesium. So does magnesium. It's a relaxation mineral. And then exercise, of course, is one of the best things that you can do. I mean, as a doctor, when a patient comes in with preeclampsia, which is a problem of high blood pressure in pregnancy, or as preeclampsia 语法解析
01:01:01
preeclampsic seizures or they can get seizures, the treatment is intravenous magnesium. Right. Right? Think about it. And so like this is something with uncontrollable high blood pressure. What do we do? We give them intravenous magnesium because all the drugs don't work. I think there's some evidence also I've seen that vitamin D plays a role in preventing that as well. Yeah. And it's funny, like when I was pregnant, I asked my OBGYN for a vitamin D test. Do you want to know what his answer was? You don't need it. 语法解析
01:01:30
why it's going to be low. Why is it going to be low? Why it's going to be, you're going to, it's going to be low. And like, I was like, just take it anyway. Are you kidding me? Like you're, you're telling me, why do I need to test? It's just going to be low. And you know, and I'm like, well, I want to test and I, yes, I'm going to be supplementing, but I want to know what's how, how much I'm going to be supplementing with. But it was just really astonishing to me that mentality, you know, and actually just recently I went in for, um, 语法解析
01:01:55
I didn't go to my normal doc. I went into, it was like a, you know, a sort of ER kind of urgent care doc. And I wanted to get my vitamin D levels measured. And he goes, you know, that's falling out of vogue now. And I just gave him this long lecture. I mean, I was like, I went in deep. And he goes, is this your area of expertise? And I was like, yes, it is. I've done research on it. I've published studies on it. And he kind of was like, okay. All right. 语法解析
01:02:22
I mean, it's not their fault. I mean, I'm a physician and, you know, I don't fault them. And my daughter's graduating from medical school this year and like zero nutrition. It is. It is. Like even micronutrients. Like I don't even think they covered any of that. And to me, it's like this is the center of our biology. And if we don't understand how our bodies work and how to work with them and how to facilitate normal function and it's not like – 语法解析
01:02:47
the micronutrients are the only thing, but they're a very key foundational part of being healthy. And when you go through the litany of things that we're deficient in, you know, it's a lot of things and we're insufficient and it's different degrees of insufficiency in the population for nutrients. But, you know, 语法解析
01:03:04
They were widespread deficient in iron, zinc, selenium, a lot of things that iodine. I mean, I see this all the time in our testing, like function health, and I'm kind of shocked. And I've done testing for a lot of patients who've come to see me over the decades, but this is like 110,000 people. It's not like I can see 10,000 people or 20,000 in my lifetime, but this is a huge amount of people, and it's sort of shocking to me. And yet it's not really being talked about 语法解析
01:03:32
as a sort of critical step in helping address our chronic disease epidemic. And what you're saying is that, yes, you can get deficiency diseases like scurvy, but what's really the issue is how these contribute to our long-latency deficiency diseases like Alzheimer's and cancer and heart disease and diabetes and osteoporosis and 语法解析
01:03:50
All muscle aging and all the things that we don't want, right? Yeah. So, you know, one of the last papers that Bruce published, his second to last paper, was called Longevity Vitamins. Yeah. And, you know, it was about these vitamins like vitamin D and magnesium and omega-3, taurine or some other like essential amino acids. Amino acids. 语法解析
01:04:13
play a role in the way we age and slowing age-related decline. And, you know, there was just a recent study that came out on vitamin D, sufficient levels of vitamin D. People that supplemented with vitamin D were 40% less likely to have dementia. You know, so the reality is, is that… You mean vitamins don't just create expensive urine? They don't. They don't. You know, these micronutrients are running everything in our body. And when you have insufficient levels of them, you're not going to necessarily… 语法解析
01:04:42
see it, although you probably feel it. You might have symptoms, but you don't attach it to that. Right. You don't attach it to that. But it's causing this insidious damage, right? This insidious DNA damage, a little bit of oxidative stress, a little bit of inflammation. Or just I get sick all the time because my vitamin D is low. Right. Or you're getting sick all the time. Or my muscles ache, you know. 语法解析
01:05:00
because vitamin D is low. Or, you know, I have muscle cramps because my magnesium is low, right? Or I have depression because my, you know, methylation vitamins are low. Like, people have symptoms. They just don't correlate it with the nutrient deficiencies. Depression is interesting. There's a… 语法解析
01:05:16
there's a pretty classic study that no one ever talks about where healthy individuals were injected with lipopolysaccharide. So for those listening, this is a component of your bacterial outer cell membranes. It's present in our colon because we have about, I don't know how many trillions of bacteria. It's 语法解析
01:05:38
So many bacteria in there, right? 40, 50 trillion. Okay, 40 or 50 trillion. There's about a gram of lipopolysaccharide in our gut because those bacteria do die off. And these are bacterial toxins. This is what pieces off your immune system to no end. It does. And when we have gut permeability, lots of things that cause that, it releases… Right. Also known as leaky gut. It leaches the LPS into our bloodstream. Well, this study took healthy individuals and injected them with an amount of LPS 语法解析
01:06:04
that would be equivalent to something that you could get from intestinal permeability. Yeah. And it caused depressive symptoms in these individuals. Okay, one, that links inflammation to depression, right? 100%. Two… 语法解析
01:06:17
If those individuals were given EPA, so this is one of the omega-3 fatty acids, it does play a major role in dampening inflammation through a variety of mechanisms like resolvins and mericins and the SPMs. These are all molecules that are resolving inflammation very quickly. 语法解析
01:06:34
They did not experience those depressive symptoms if they were injected with the LPS. If they got omega-3s. If they have the omega-3s. Yeah. So it comes down to, like, again, you know… And omega-3s have been shown to actually help with depression. They have. And ADD. They have. Yeah. With depression. Specifically, EPA seems to be very important for depression. And I think that's because there's a really big inflammatory component there. 语法解析
01:06:59
to depression where there's now studies showing that people that don't respond to classical SSRIs, so serotonin reuptake inhibitors. Like Prozac. Exactly. People that don't respond to that typically have very, very high levels of C-reactive protein inflammation. So there's like a subset of people who 语法解析
01:07:22
Some people respond and it helps them. But there's a subset, a quite large subset of people that have very high inflammatory biomarkers and do not respond to SSRIs. And so logically, the next question would be, 语法解析
01:07:36
should we lower their inflammation? How can we lower their inflammation? I read some paper that was like hypothesizing that we should use TNF alpha blockers, the biologics for depression. In other words, these are drugs that massively suppress inflammation in the body used for serious autoimmune diseases and they're talking about using it for depression. I'm like, wait a minute. Like, how 语法解析
01:07:54
How about we find out why there's inflammation in the first place and get to the root cause of it, which is really what we do in functional medicine. I think what you're kind of hitting on, just sort of prooffully, I want to sort of tie the dots together, is that when you don't have enough of the right nutrients and you don't have a proper functioning metabolism, there's a lot of downstream consequences. You get inflammation, you get oxidative stress, and you get damaged mitochondria, and you get DNA damage, and you get 语法解析
01:08:19
And you, when you look at these processes, these are the fundamental things that have to be working for you to be healthy across every organ, across every disease state. And it's, it's what we're now calling hallmarks of aging or including many of these things. And, and what you're talking about is, and Bruce Ames figured this out even before there was a word hallmarks of aging. He figured out that these nutrients are critical in these pathways that degrade and become problematic as we age, but that we can offset that. 语法解析
01:08:45
and actually take longevity nutrients and get a, quote, metabolic tune-up. And he's even talking about things that I think are, we don't think of typically as essential nutrients that we call conditionally essential nutrients, and whether it's carnitine or taurine or things that may not be kind of a typical deficiency disease vitamin or mineral, but that are still really important for our biological function, and we're still low on them. So I have this theory I want to come back to in a minute about… 语法解析
01:09:10
that I, that I kind of made up called symbiotic phytoadaptation, which is a big mouthful, but essentially it means that we've co-evolved with plants to borrow their phytochemicals to regulate, keep pathways in our bodies so we can stay healthy. And that without them, we don't get a deficiency disease. Like you don't get like, you know, like broccoli deficiency, but, but actually we kind of do because the, 语法解析
01:09:29
The, the, the my phytochemicals like sulforaphane or the glucosinolates or isothionates, these are, these are molecules that regulate key pathways in our body. For example, liver detoxification or removing heavy metals or whatever, controlling oxidative stress, they work to actually facilitate these, these pathways. And so I kind of this theory that it's more than just like essential vitamins and minerals. There's a whole bunch of stuff that's essential if you want to be really healthy. I, 语法解析
01:09:55
Completely, a thousand percent agree. I just made this up. So I think that humans, we evolved to eat plants and meat and things, but plants because of the phytochemicals. You know, there are, so you mentioned sulforaphane, right? So sulforaphane is present in a variety of cruciferous vegetables like broccoli. It's much more, 语法解析
01:10:19
It's not present, I'm sorry. The precursor to it, glucoraphanin, is present in it and it gets converted into sulforaphane when the plant matter is broken, chewed, because it activates an enzyme called myrosinase, which converts glucoraphanin into sulforaphane. Big mouthful of words, but essentially when you chew your broccoli, you get cool chemicals that help your body. Exactly. And if you go even further and chew the young plant, the broccoli sprouts, there's about 100 times more glucoraphanin in it. 语法解析
01:10:45
Damn, I'm trying to grow broccoli sprouts and I keep trying to forget. And then I think I got to get back on that. Yes, broccoli sprouts are really, really high in glucoraphanin. I also take a supplement that's been used in a lot of clinical studies called Avamacol. I don't have any affiliation with them, but they've got a really great supplement. 语法解析
01:11:03
method of stabilizing that myrosinase enzyme, which is very unstable. It's also very heat sensitive. But before I get sidetracked, sulforaphane is the most potent dietary activator of a what's called transcription factor in our body. It's NRF2. And this is- 语法解析
01:11:23
Yeah. It's a master regulator of, as you mentioned, detoxification enzymes. So they're called phase two detoxification enzymes. Also phase one biotransformation enzymes. So those are enzymes that will convert procarcinogens into carcinogens. So NRF2 activation will blunt that. It'll stop that from happening. So think things like nitrites being converted into nitrosamines. Nitrites are present in a lot of processed meats. So NRF2 activation… 语法解析
01:11:52
Typically, it's like it gets activated every 80 minutes or so inside of our cells. But if you take sulforaphane, it gets activated every 130 minutes. But if you take sulforaphane, it gets activated like every 80 minutes. 语法解析
01:12:05
Something like that, where it's like you're getting like a 60% increase in the activation of this important transcription factor, which is regulating just hundreds of different genes that are antioxidant, involved in antioxidant function, anti-inflammation. Clinical studies showing that if you give someone broccoli sprout extract or sulforaphane or glucoraphanin plus the enzyme myrosinase, 语法解析
01:12:28
It increases glutathione in plasma and in the brain by fMRI. I mean, this is unbelievable. Glutathione, as you know, it's one of the major, major antioxidants that our body has. And it's very important for the brain. Other studies in China where there's a lot of air pollution show that people that take about 40 micromoles of sulfur urethane, they start to excrete some of the chemicals that are in air pollution, like benzene, which is a carcinogen. They excrete it by 60% after 24 hours. 语法解析
01:12:54
again because the activation of the phase 2 detoxification enzyme I'm thinking about the people in LA right now exactly it's very so I've been telling all my friends in LA toxins get released into the air dioxin and all organic compounds and 语法解析
01:13:09
heavy metals and plastics. I mean, it's pretty frightening. So I think people can protect themselves to some degree by upregulating these pathways and taking the right foods and the right supplements. I think the phytochemicals, again, I'm 100% with you. I think we're supposed to eat these. These are pathways in our body that are activated by a little bit of stress. They're 语法解析
01:13:34
And the phytochemicals provide that tiny bit of stress that activates them in a way that's powerful enough to not only deal with a little bit of stress, but to deal with the stress of aging. And anthocyanins from blueberries. I mean, this is another one. We've got so many randomized controlled trials now on giving people blueberry extract supplements. 语法解析
01:13:52
powder with actual anthocyanins versus like the, you know, just taste of it. So it's placebo. It improves cognitive function across the lifespan, kids, adolescents, older adults. It lowers damage to DNA. It improves blood flow to the brain. You know, these, this is equivalent to like a cup of blueberries a day. 语法解析
01:14:11
So it's so important to get these phytochemicals. It's not only important to eat the fruits and the vegetables because of the micronutrients, but the phytochemicals as well. And Bruce would argue that. Some of these phytochemicals, they're longevity vitamins. You need them. And he argues that. I mean, that's sort of striking to me as I started dug into this 25, 30 years ago. It was like, 语法解析
01:14:32
wait a minute, like how do these molecules know what to do and how do they know to bind to this receptor? It's just from a plant. Like, so why is it working in my body? And how is it regulating all these different enzymes or pathways that regulate, you know, immune function and your microbiome? I mean, the list goes on and on. And so it occurred to me that, you know, we grew through evolution consuming over 800 different plant species and 语法解析
01:15:00
And now I think we have three are the main staples, you know, corn, wheat, and soy, and rice, depending where you live. And then another 12 make up the total amount of vegetables. In plants, we typically eat, like, onions and cabbage and whatever carrots and vegetables. 语法解析
01:15:17
And tomatoes. But like when you look at the full array of plants out there, we ate all these plants and those molecules are not there for us. Like those plants didn't say, oh gee, I'm going to make this like sulforaphane so I can help my little human friend over there. They're the plant's defense mechanisms. So they're actually there to help the plants protect themselves against damage, pollution. 语法解析
01:15:38
predators, UV radiation from the sun, like pretty much they're their immune system. And so they are a little kind of can be a little toxic, right? But that's what you're saying. It's a little kind of tiny stress, the xenohormesis kind of concept where you're taking some form thing and 语法解析
01:15:54
And stressing your body with like a sauna or a cold plunge or being up at altitude or being, you know, under the sea level, hyperbaric shiver. These are all stresses on the body that activate our body's own innate healing response. And so that's kind of how I see these phytochemicals. Exactly. Exactly. The antioxidant response element, you were talking about DNA having, there's a sequence in our DNA, in genes in our DNA called antioxidant response elements that respond to this Nrf2 activation element. 语法解析
01:16:21
Right. So it is we it's evolved into our DNA and there's ways to do it. Xenohormesis, you're talking about plants and phytochemicals, exercise, all these different like, you know, ways that we're meant to to basically stress ourselves a little bit. Right. And not just sit and be sedentary and have all the calories we want and, you know, consume all the ultra processed foods. I mean, it's Instacart. Oh, we go. Terrible. 语法解析
01:16:46
I mean, it's crazy. You don't actually have to leave your house with Amazon, Instacart, you know, like Uber Eats or whatever. Like you don't need to go anywhere. Yeah. And we really do need to move. I mean, it's not an add-on. It has to be something that's part of your hygiene that you do every day, like brushing your teeth. You have to do it. Like it's not like even if it's just 10 minutes of exercise, like you have to do it. It makes a difference. Yeah. 语法解析
01:17:14
And our bodies need it. Like you're depriving your body of it if you don't. Okay. So let's kind of back up a little bit. We were talking about all these incredible things. And yes, exercise, 100%. But that's another podcast. This one is about micronutrients, the widespread deficiency we have in the population that's undiagnosed, that's not tested for, that people walk around with, that's fixable for pennies a day, 语法解析
01:17:41
at levels that are relatively infinitesimally small. Like when you, for example, eat a piece of chicken breast, it's four ounces, that's 30 grams. We're talking about milligrams or sometimes microgram doses, like tiny little bits of stuff. 语法解析
01:17:58
in micronutrients can have profound effects on our well-being and our health, on our mental health, our risk for chronic diseases. And yet most of us are walking around in this invisible cloud of insufficiency or deficiency and have no clue. And then you're not a doctor and a practitioner, but you're like a PhD doctor, not like an MD doctor. What do you recommend? And does it have to be difficult and onerous and expensive? 语法解析
01:18:27
How do you sort of stack the deck so you're like getting the basic things you need and not running into this trouble? Yeah, I do have some of the basic things that I think, well, that I take, but also that I think that would help a majority of people that are insufficient in a lot of these micronutrients. And first and foremost, vitamin D supplement. And again, I think generally speaking… 语法解析
01:18:52
Vitamin D, 4,000 IUs a day, pretty, for the most part, gets people to a sufficient-ish level. You have to do a blood test to really know for certain. You may have to take a little more, but starting at 4,000 IUs a day, which is the upper top of the board in the day, is safe. And this is actually by the National Academy of Sciences saying this is a safe level. Exactly. Number two, omega-3 fatty acids. And 语法解析
01:19:18
This is something where Bill Harris has published studies looking at how do you get someone who is low omega-3 index, so 4% omega-3 index up to an 8%. Turns out it takes close to about two grams a day. Two grams of EPA and DH. So when you get this, for clarification purposes, if you get a pill and it says a gram of fish oil, 语法解析
01:19:42
it might not have a gram of EPA and DHA. It would be like 300 or 200 milligrams. So you have to look at the concentration of EPA and DHA in the milligram amounts on the label. Otherwise, you 语法解析
01:19:54
you know, might take one pill or it could take five pills. Exactly. So that I think is a pretty simple solution. So one to two grams? 1.5 to two grams. You get most people that are in a 4% low range to an 8% high range. And the balance of EPA and DHA, does it matter? Not really. Is it 50-50? Usually it's like a two to one ratio. EPA to DHA. Yeah. For the most part, something close to that. Okay. But I wouldn't sweat the small stuff. Number three is 语法解析
01:20:22
And number four, kind of tie, but I think a multivitamin is a really good insurance because, you know, there's selenium. Boron. Yeah, there's, you know, the B vitamins. You know, you're getting, there's vitamin A. There's so many different micronutrients, and it really covers a lot of the bases. So I think a pretty high-quality supplement. 语法解析
01:20:44
multivitamin is good along with magnesium. So magnesium, because such a large percentage of people are not getting enough magnesium, it is so important for 语法解析
01:20:54
A variety of processes, DNA damage, brain function, muscle function. People that are physically active, they sweat out magnesium, so you might need anywhere between 10% to 20% more than the RDA. And stress and coffee also. Stress completes it. And alcohol. Exactly. So you're like, what is the American life? Stress, coffee, and alcohol. That's exactly right. That's why we're all deficient. We're literally peed out. 语法解析
01:21:16
Yes. And so you want to make sure you're getting an organic salt. So that would be something like magnesium citrate, magnesium malate, magnesium glycinate. Citrate if you're constipated. Right. So those are the organic salts which are more bioavailable. I'll tell you a funny story. I was in the hospital recently for a back surgery. 语法解析
01:21:36
And I wanted to get magnesium and I talked to the hospitalist and he gave me magnesium oxide. And I'm like, that's not bioavailable. And I sort of went through this with him. Like you did. Yeah. It wasn't as confrontational as that, but, but you know, he was like, oh, you're right. I look it up and actually, no, true. I'm like, yep. So, but that's the main nutrient there. 语法解析
01:22:00
form of magnesium that you get in a lot of the supplements that you buy over the counter because it's the cheapest form. So magnesium oxide, if you see that on the label, just skip over it. Right. So that would be another one. And then I add to my essentials the sulforaphane. I used to sprout and I no longer do that because… Life is busy. My excuses. Yeah, I'm… You're telling the world how to eat better and be healthy. It's like the worst thing you can do for your health. Yeah. 语法解析
01:22:28
But I trust the science that I've read looking at the supplement that I take, which, again, it's a really good supplement, Avmacol. And they have about – the advanced formula is what I take. I take about two to four a day depending on – And we'll put the link in the show notes for that. They're great. And they publish studies on them improving autism. So it's affecting the brain. So it's approved autism spectrum disorder in kids with autism, adolescents with autism. 语法解析
01:22:54
But it's a very strong activator of glutathione, right? So NRF2 pathway. So that's my phytochemical. I actually wrote a blog about glutathione years ago. If anybody wants to sort of find out more about glutathione, go to Hyman and glutathione and you'll find it. And it's kind of the master detoxifier, the master antioxidant, the master immune regulator. It's like it's so critical and you get it through some of these plant foods. You get it by sulfur-containing amino acids, you know, which are found often in animal foods or in whey proteins, great source. 语法解析
01:23:23
It is. Yeah. It's a major, major antioxidant in the body. So I think those are really some of the- Vitamin D, fish oil, vitamin D4,000, fish oil, one or two grams of the actual EPDHA, a multivitamin and- High quality. High quality, meaning it shouldn't be blue or purple or green or yellow and have talcaneum and dyes and should be just the right- 语法解析
01:23:47
And the bioavailability, the form of the nutrient matters. I mean, I think you and I both done a lot of work on this and people can dig around, but it's not just like go to get your Walgreens or CVS multivitamin. Right. A little more judicious. And then magnesium. And how much magnesium? You know, it depends. So some people get a laxative effect and they want that. That's what citrate is. 语法解析
01:24:10
Even with higher doses of other forms, they can. But yeah, so I mean, I think it depends on your diet. Like if you're not eating a lot of plants, shame on you. You need to increase that. But, you know, about 250, 300 milligrams, you know, is a good range. Now, if you're trying to treat like migraines and stuff, you might have to go higher, like some studies show like 600 milligrams. 语法解析
01:24:34
And then there's the form of magnesium, magnesium threonate, that's thought to cross the blood-brain barrier more effectively for brain health because magnesium doesn't cross the blood-brain barrier very well. But magnesium threonate isn't essentially – it's not necessarily going to do the DNA damage repair aspect of magnesium. So make sure you're getting both if you're doing that. Yeah. So like for me, I take like – 语法解析
01:24:59
About 250 milligrams, maybe 300 milligrams. Yeah, and it depends on you. I remember I had a big magnesium aha when I had a patient decades ago who was a radiology resident, radiation oncology resident at Mayo Clinic. 语法解析
01:25:14
And she had debilitating migraines. Like, I mean, she saw the best doctors at Mayo Clinic. She assisted everybody. She tried every drug. She'd done everything. And she came to see me and we took a history. Amazing thing to do in medicine these days is to take an in-depth medical history. But it's like critical. I'm being facetious, but like they don't… You get to the root cause. Yeah. I mean, I have a 32-page questionnaire. So I was like, oh, you're constipated. Oh, you… 语法解析
01:25:41
have muscle twitches and muscle cramps and you have headaches and you have anxiety and you have insomnia and you have palpitations and 语法解析
01:25:50
Hmm. This sounds like pretty severe magnesium deficiency. So why don't we load you up? And so we gave her like 1200 milligrams of magnesium, like migraines just went away and she was fine and everything else kind of corrected. And so she had all these quote different problems, right? Everything constipation to insomnia to palpitations, which you don't think are related, but they're all connected as the body's one system. And that's what I'm talking about. These nutrients have so many different functions, right? 语法解析
01:26:13
And they're so critical. So anybody listening to you, you know, you can't really get away from the fact that we live in a nutritionally depleted world. No matter how hard you try, even the foods, if you're eating organic, may not have the nutrients that they did 50 years ago. And, you know, most of us, you know, should test. And that's why I created Functional Health with my co-founders to allow people access to this data because they weren't getting it. Like you said, doctors like, oh, you don't need vitamin D. You know, why bother testing? You know, that's what people are facing. 语法解析
01:26:39
And then, you know, just take a multivitamin, fish oil, vitamin D, magnesium, and then, you know, maybe a broccoli pill. Yeah. Then there's a bunch of other things you could add to that list as you're going. That's a dollar or two a day, you know, and that's not an insignificant amount of money. 语法解析
01:26:56
But, you know, given the benefits, you know, the risk-benefit, cost-benefit ratio is pretty good on this. It is. It's amazing. I mean, I think it's a – as Bruce would say, you know, it's a really – it's affordable. It's easily correctable for people. 语法解析
01:27:14
Pretty cheap. And it will have a huge difference in the way you age. Yeah. This is amazing. So we're going to link to a lot of these studies from Bruce Ames, from your work. I want people to follow you, to learn about what you're doing, to listen to your great podcast, Found My Fitness. You've got a great website. Tell us all the places that we can find you and learn more about your work and keep up with your science. Okay, great. Thank you. So I have a podcast. It's called Found My Fitness. I'm on YouTube. Which I hope to be on someday. Yeah. Great. 语法解析
01:27:42
Let me know when you're in San Diego. 语法解析
01:27:46
Okay. All right. So Found My Fitness, it's on YouTube. It's on Apple Podcasts, Spotify. I have a website, foundmyfitness.com. And I also am on social media, Instagram, X as Found My Fitness, or you can look up Rhonda Patrick. I have some free guides out there. I have one on omega-3. We talked a lot about it. So how to choose a good omega-3 supplement. So I kind of have a guide on that in terms of like, and I talk about some of the science of omega-3. So you can find that at omega3guide.com. 语法解析
01:28:15
There's free guides on how to do this and go into more detail and have the scientific papers. And then I have another free guide on improving brain health through brain-derived neurotrophic factor and a variety of exercise protocols and polyphenol protocols that have been published to improve brain health. And that's bdnfprotocols.com. You can find that there. Yeah. 语法解析
01:28:35
I have a new guide out, How to Train, from all the exports that I've had on the podcast. Oh, I want to see that one. It's a good one. It's How to Train. So it's like to improve VO2 max. We talked about that. How to Train to improve muscle mass, strength, function. And it's according to all the incredible experts that I've had on my podcast. And that is the howtotrainguide.com. So those are all just free information that people can get by going there. 语法解析
01:28:57
and downloading the guide. So thank you so much, Mark, for having me on the podcast. Very interesting discussion. We share a lot of common passions with nutrition and micronutrients. Totally, totally. And, you know, we didn't cover a thousand topics from protein to exercise to hormesis. So I think I can see three or four more podcasts. I'd love to have you back to talk about these things because there's so many people out there who are, quote, health influencers. 语法解析
01:29:23
who don't have a degree, who may be educated, some better than others. I'm not saying you need a degree to be smart or to have an opinion, but there's a lot of noise out there and people want the signal and they want the kind of juicy truth. Go to Ronda. 语法解析
01:29:39
Appreciate it. Thank you, Mark. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. 语法解析
01:30:01
Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. 语法解析
01:30:18
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01:30:31
If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the 语法解析
01:30:57
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01:31:23
Whether you want to optimize longevity or reduce your disease risk, or you're looking to improve your sleep, blood sugar, metabolism, gut health, you name it, DrHyman.com has the world's best selection of top quality premium supplements, all backed by science and expertly vetted by me, Dr. Mark Hyman. So check out DrHyman.com because when it comes to your health, nothing less than the very best will do. That's DrHyman.com, D-R-H-Y-M-A-N.com. 语法解析
Edit:2025.04.04