Welcome to fitness suggestions for anti-aging, part 3!
We got into it in parts 1 and 2 and covered a variety of important topics, citing some of the great leaders in this space like Dr. Howard Luks, Dr. Peter Attia, Mark Sisson, Rob Wolf, Dr. Doug McGuff, Dr. Craig Marker, and Jay Feldman. We previously covered different types of fitness activities, talking about aerobic conditioning and how it is intertwined with increasing all forms of general everyday movement, then resistance exercise, touching on various strategies and ideas like Dr. Doug McGuff’s wonderful big 5 workout that I’ve become a big fan of, as well as some other aspects of high-intensity training—the benefits and also the way to conduct these workouts properly, as well as how powerful the preservation of fitness and lean muscle mass and aerobic conditioning is for anti-aging. Another key point made was the importance of working on your balance, mobility, and flexibility, and why visceral fat is a sign of metabolic dysfunction, declining fitness, and declining hormone status.
We also did a quick overview of some diet and supplementing objectives, which we’ll be getting into in more detail in this show as we discuss the best strategies for anti-aging. To listen to part 1, click here, and here for part 2.
This show will cover diet and supplementing in detail, and then some closing comments to wrap it all up and age gracefully. [02:38]
Dr. Saladino recommends a protein intake of one gram per pound of body weight. What makes you hungry, is you are not getting your protein needs met. [03:41]
Dr. Saladino also recommends getting one gram per pound of body weight in fat. [08:56]
Carbohydrate is probably the most controversial and disputed element of diet optimization. [11:40]
It’s a great idea to just go by your appetite and be sure that you’re preparing ample quantities of nutrient-dense, highly satisfying, enjoyable meals. [14:07]
Do we need to supplement to complete our dietary requirements? [17:00]
Creatine is very important. It goes directly to supporting your cellular production. [26:34]
Animal organ supplements are really a source of food. Liver is one of the best nutrient-dense foods. [30:39]
After covering exercise, diet, and supplements, we need to remind you of the importance of sleep, rest, restoration and downtime. [34:00]
The expectations society puts on the modern woman can result in high rates of anxiety and depression. [37:23]
Magnesium is important and is lacking in today’s modern diet. [39:25]
Set yourself up for success. [43:48]
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Welcome to fitness suggestions for anti-aging part three. We got into it in parts one and two, and covered a variety of important topics citing some of the great leaders in this space like Dr. Howard Luks, Dr. Peter Attia, Mark Sisson, Rob bWolf, Dr. Doug McGuff, Dr. Craig Marker, Jay Feldman. And in the first show, we pretty much covered different types of fitness activities. So we were talking about aerobic conditioning and how it’s intertwined with increasing all forms of general everyday movement. Then we got into resistance exercise talking about various strategies and ideas like Dr. Doug McGuff’s wonderful big five workout that I become a big fan of, and some other aspects about high intensity training, the benefits, and also the way to conduct these workouts properly and how powerful, uh, preservation of fitness and lean muscle mass and aerobic conditioning is for anti-aging. Talking about that vaunted Cooper Institute study asserting that your time in the mile run at age 50 is a profound predictor of longevity and health span and similar studies, measuring grip, strength, squat competency, push up competency and so forth.
Ao part one was really into the exercise part. And then, part two, we talked about some peripheral aspects, like, uh, improving your balance, working on your balance, mobility, flexibility, and then the signs that things aren’t going so well in the form of visceral fat and developing that spare tire as a sign of metabolic dysfunction and declining fitness declining hormone status. Then we did a quick overview of some of the important diet and supplementing objectives, which we’re gonna get into in more detail on this part three show. So this show will cover diet and supplementing in detail, and then some closing comments to wrap it all up and age gracefully. Hey, maybe that sounds a little nicer than anti-aging, which is literally untrue, but you know what we’re talking about? So our objective to age gracefully, uh, so into diet, I heard a handy tip from Dr.
Paul Saladino recently to give you some memorable checkpoints when it comes to obtaining your macronutrient goals. And he wants to have us at a protein intake of one gram per pound of body weight. And that is significantly higher than the widely dispensed recommendation that dances around this number of 0.7 grams per pound of lean body mass. So let’s say someone who’s 200 pounds, 15% body fat, right? That’s 30 pounds of fat. So that’s really one 70 pounds of lean mass. And then reducing that number by a factor of 0.7. That’s getting this, uh, hypothetical person down in the 130 grams per day range, whereas Saladino wants you to just go gram for gram to your body weight, and actually a, a quick caveat, it’s your, uh, desired body weight. So if you’re, um, well over your optimal, you’re gonna take your desired body weight and shoot for that in protein consumption.
So again, that’s on the high range of what you will find if you did a comprehensive internet search. But there seems to be a great trend toward opening up the purse strings for protein consumption, backing off some of the commentary that we had maybe four or 5, 8, 10 years ago that excess protein can cause problems with the liver and the kidneys. And I believe this was based on research with unfit individuals. So, a lot of folks like Robb Wolf, Dr. Cate Shanahan, Saladino, many others in the fitness space, uh, Dr. Shawn Baker, one of the leaders of the carnivore movement are talking about bumping up that protein intake to ensure that you are maintaining that nitrogen balance in the body as opposed to dipping into catametabolism too frequently. Um, we, of course, don’t need to go to the extreme that a bodybuilder would want where you’re in the anabolism category all the time, because that can be a little too stressful.
And the building of unnecessary muscle mass beyond your functional optimal is something that’s distinct performance goal that might not be directly associated as well with health and longevity. So we’re going for optimal muscle mass and doing the hard work necessary that we talked about in the first couple shows, out there putting your body under resistance load, doing sprinting jumping, and explosive exercise, and then taking great care to fuel optimally, especially getting those protein needs met. And I think it’s widely agreed that protein is the preeminent dietary goal. So your protein needs come first. I don’t think anyone would dispute that. This is the essential building blocks of life that we’re consuming from the diet. And, uh, just to not confuse you you’ll hear about protein RDA recommended daily, and this is for survival. So you might see figures like 0.3 grams per pound, and that’s just so you don’t get ushered to the hospital and become emaciated and, uh, wither away.
So we’re talking about protein optimization far more exceeding your basic metabolic needs to survive and going into goals like the building and maintaining of lean muscle mass. So again, not a lot of us are counting obsessively or using the apps and knowing, uh, with any accuracy, what kind of protein intake we’re getting, but when you prioritize that and prioritize high protein meals that are generally animal based and featuring the nutrient superstars of the planet, like eggs, grass fed beef, and so forth, you’re gonna do really well with prioritizing protein. I recall my show with Dr. Ted Naiman, where he talked about his compelling protein lever theory. Actually, that’s something he promotes. I don’t think he made it up, but, the protein lever theory implies that we have this deep biological drive to achieve our protein requirements day in day out.
And that is gonna be the driving factor in our appetite and our calorie consumption. So if you’re filling up on protein-deficient, heavily processed foods like potato chips, ice cream, and what have you, you’re gonna continue to, uh, light the flame of appetite because you’re not getting your protein needs met. And so the argument is that this is the driving factor behind our calorie consumption our portion sizes. And what have you. So when you’re on this low protein path, boy, is it a disaster really quickly? Chris Kresser talks about the symptoms of protein deficiency, where if you start to get behind on protein, you’re gonna experience intense cravings for high protein foods. You’re gonna feel like crap, and you’re going to become emaciated. So I don’t think too many people are at risk of protein deficient diets, unless you’re doing something really extreme, like cutting the calories like crazy, or on a strict vegan plant based where your protein sources are very difficult to digest and assimilate.
So you’re not getting the, uh, the assimilation that you would from a more easily higher scoring protein on the scale of digestibility, and that would be the animal based foods that are in their final form. We call them complete proteins versus trying to piece together a bowl of rice and a bowl of beans and putting, putting those together and hoping that you’re gonna meet get your protein needs met. So protein is the priority. Think about that in the back of your mind, that when you get your protein needs met, you become highly satiated and dietary satisfaction is grooving along. You’re not browsing around looking for little, little snacks throughout the day or ways to bump up flagging energy levels, because you’re getting the true deep nutrition that your body needs. Then when it comes to fat, really simple and handy from Saladino is he also recommends getting one gram per pound of body weight in fat, and that’s gonna come naturally when you are emphasizing the most nutrient dense foods on earth.
The organ meats, again, the eggs, the grass fed beef, the fish, uh, protein sources that also are high in natural nutritious fats. And we wanna emphasize the mono unsaturated and the saturated fats. The monos from the plant kingdom would be things like avocado, olives, coconuts and the derivatives oils and so forth. And we want to stay aggressively, make an aggressive effort to stay away from the polyunsaturated seed oils, especially the highly processed polyunsaturated seed oils that are a true destruction to metabolic health and cellular function. So we’re going for that fat checkpoint, the protein checkpoint, easy to remember a gram per pound of each now because fat has nine calories per gram, and protein has four calories per gram. That means you’re going to get more fat calories than protein calories, but that’s kind of just an aside.
It’s not really that we’re counting calories in that sense. We’re just going for, uh, optimal metabolic function, getting those healthy, nutritious fats, those help with hormone building and cellular health. Um, the essential fatty acids that you’ll find at high levels in oily cold water fish. Um, I think we’re all pretty familiar with the wide ranging benefits of getting enough natural nutritious fats, and perhaps the folly in trying to keep fat intake really low in the diet in the name of not getting fat. So hopefully that’s blown outta the water by now in the last decade and more we’ve had great information come through.
New Speaker (11:40):
And that leads us to carbohydrates, which is probably the most controversial and disputed element of diet optimization because there are widely different views on this. And we have a very popular category of low carb, keto and the like, and the widely touted benefits of keeping carb intake low to prompt keto production in the liver and burn this amazing clean burning fuel.
But now I think there is plenty of momentum toward the idea that especially something as strict as keto can be viewed as an occasional tool to fine tune metabolic function and hone metabolic flexibility, and most likely ill advised for most people to try and adhere to over the long term. And this is especially true when you are performing, uh, devoted fitness regimen and have athletic and peak performance goals. And this is where I think it makes a lot of sense to optimize your carbon intake, perhaps with the strong variable of workout energy expenditure like Liver King shows on his viral Instagram videos. He’s earning his carbs today because he did a tough workout. And certainly the more energy you burn, uh, during exercise, the more you’re going to have a need for carbohydrate to restock muscle glycogen and make sure that your hormone function is optimized and your other metabolic functions besides locomotion.
I use this quote often where reproduction, repair, growth, and locomotion are a zero sum game. Again, reproduction repair growth, and locomotion are a zero sum game. And so you want all those dials turned up too high locomotion encompassing, all manner of activity, right? And then repair and growth is kind of recovering from exercise and from busy, stressful life. Um, uh, reproduction is your reproductive fitness, uh, as evidenced by your hormone status, your libido. And so we do not want to compromise those other dials in favor of a devoted workout regimen or a highly stressful lifestyle in general. And when you start to restrict, uh, carbohydrates while at the same time trying to perform magnificent athletic feats, this can cause an energy deficiency that will prompt you to turn down some of those other important dials or flames on the stove, right?
So, repair, growth and reproductive fitness, the most extreme example would be the elite female athlete dropping into the single digit body fat range and experiencing a condition called amenorrhea. That’s the cessation of menstruation. And so the reproductive fitness is gone because the athletic energy expenditure is so high that we’re, uh, having to compensate. And so if you are trying to perform and recover, um, it will be probably more optimal to make sure that you get whatever carbs you need. And when we toss about these numbers, like you need 150 grams a day, you need 200 grams a day. Again, most of us don’t count and the counting can be inaccurate anyway. So I think it’s a great idea to just go by your appetite and be sure that you’re preparing ample quantities of nutrient dense, highly satisfying, enjoyable meals. And so when you’re running around and you’re too busy and you’re skipping meals or snacking on suboptimal nutritional quality, that’s gonna be some of the things that’ll cause your appetite to go dysfunctional and prompt you to overeat perhaps at nighttime, when you’re burnt out from chronic overproduction of stress hormones, thanks to your workout, thanks to your fasting period after the workout, thanks to a stressful day in the office in the afternoon.
And so what we wanna do is have these centerpiece meals that are nourishing and robust in all the macronutrient categories. So overall a gram of protein per pound, every day. Gram of fat per pound of body weight every day. And carbohydrate intake commensurate with your energy expenditure, and certainly, uh, makes sense to recommend, that original Primal Blueprint baseline recommendation of 150 grams of carbs per day. And that entails a sensible intake of nutrient dense carbohydrates like fruits and starchy, tubers. I favor the least offensive foods from the plant category, but if you tolerate, uh, the other foods that, uh, can tend to cause problems in sensitive people, things like nuts and seeds or leafy greens or other things that you enjoy those can all add up to 150 would be a nice plate, a nice serving of carbohydrates every day.
perhaps as a minimum, that’s what we always said with Primal Blueprint until keto came along and then using keto as an occasional tool for, uh, the reset and remember the title of that original book, The Keto Reset Diet, we were presenting a 21-day protocol to kind of help you tune up metabolic flexibility by restricting carbs, and then the idea of adding them back in as needed over time. Okay. I think that’s nice set up for the macros.
New Speaker (17:00):
And then when we get more detailed into protein, should we supplement with protein? Well, of course you don’t need to, and the experts that are anti supplement and love listening to them and their strong opinion that you can get everything you need from a healthy diet, which is absolutely true. And of course that is optimal. That is superior to any supplement to get your nutritional needs met from whole foods.
Now, in practical terms, it becomes very difficult to do that. For the people in the, uh, the high athletic population, they can’t tolerate that much solid food and that much chewing and swallowing and sitting down for meals because they’re busy burning so many calories. So a protein powder, a supplement where you consume your calories in liquid form that are much easier to digest quicker to prepare that will ensure that you get your protein needs met. And who else is in this category? I’d say anyone, who’s leading a busy, stressful lifestyle that doesn’t have the opportunity to sit down and have three wonderful, relaxing nutrient intense meals every single day or even two. You don’t have time to have two wonderful, relaxing nutrient dense meals every day. That’s where a protein supplement can come in and be a centerpiece of your daily experience.
And that indeed has been mine for the past several years. That’s why I’m coming out with a wonderful grass fed, whey protein, super fuel product, because this is what I make every single day in the morning to help get my protein needs met and help calibrate my mood appetite and energy levels all day long. I think it’s great for just about everyone from the young athletic type, like my son to the senior citizen, like my mom, who have a increased need for protein in the diet because protein synthesis abilities decline as you age. And remember the preeminent goal for people in the senior age category is to maintain as much lean muscle mass as possible throughout life. We’re gonna get a decline on the course of aging and, and being less active, but whatever you can do in terms of activity and, uh, dietary nutrient density to bump up that protein intake, knowing that you need just as much as your healthy, active grandson, for example.
So when we get adequate protein consumption, we stay in what’s called proper nitrogen balance. That means that you are staying away from catabolic patterns and you’re in a graceful blend of what they call anabolic. That’s the muscle building phase. So that would be like after a meal, you assimilate these nutrients into the cells and you go into anabolic phase where you’re rebuilding, catabolic is breaking down. And that’s what happens right during the workout when you’re breaking down cellular energy and then metabolic would be the middle, right? We’re familiar with that term because that’s taking in nutrients and assimilating them. So we have catabolic, metabolic and anabolic, and we want to make sure we’re in healthy balance there, which they call nitrogen balance. More about protein needs increasing as we age, if we start to assimilate protein less efficiently, and we get too much into that catabolic state too often, we are going to have a decrease in muscle mass, which is so commonplace that we consider it to be normal.
And we see people becoming more hunched over walking a little slower, a little less forceful and powerful, and just kind of wasting away thinking that this is a normal consequence of aging. But we can quickly look to the outliers. People that have an extreme devotion to dietary quality and fitness, and can maintain an impressive amount of muscle mass and power and strength as they age. Um, this is, uh, this wonderful OsteoStrong program that is targeting senior citizens. John Jaquish, the inventor of these unique machines where you can go in and do a very brief workout once a week. That is believed to be sufficient to support or increase bone density and maintain or increase strength over time. My mom’s a good test subject she’s six or seven months into her experience going there once a week, putting up good numbers and maintaining, uh, healthy status with, uh, muscle mass and bone density.
Okay. What is the best protein supplement to consume? We already talked about the best source being things like pasture-raised, eggs, grass-fed beef, and the protein that’s contained in other nutrient dense animal foods and meals. But when we’re talking about a supplement, the king of the hill is by far whe protein, that is the most bio available form of dietary protein. And it will be quickly assimilated into the bloodstream when you consume it, when you consume a high quality whey product, and there are different types out there on the market. Generally, you’re going to see if you see a big label that says whe protein it’s either whey protein concentrate or whey protein isolate and isolate is the best, the best way of preparing it or producing it is to have it be cold processed, non D natured and micro filtered. So look for these distinctions on the label of the product you’re purchasing, pretty soon, I’m gonna be driving you to purchase the B.rad product because we spent, uh, over a year searching the globe for the very best quality of grass=fed whey protein isolate.
And we believe we found it. We can’t wait to bring it to market and share it with you, but I’m very particular and have learned so much about the disparity in protein, quality of the stuff that’s on the market and the vast majority of the products that you see if you’re shopping online, or even going into a big box store or a nutrition store. The vast majority of protein products are artificially sweetened with all kinds of garbage, like sucralose, like an assortment of other assess all fame K and these artificial sweeteners are by and large considered by, uh, progressive health experts to be bad news. So we wanna look for something that is minimally and naturally sweetened and our product extremely unique because it’s sweetened with the vanilla flavors sweetened with organic cane sugar and organic vanilla extracts.
So it’s not this overpowering vanilla shake from McDonald’s type of taste. And if you want to sweeten up your daily smoothie, you can throw in some frozen fruit and do it the right way with an entirely nutrient dense experience rather than a more processed experience. So many of the products do not hold to that rigid standard of cold processed. And when heat becomes involved in the preparation of a supplement product, you are drastically reducing the nutrient density and, an inferior bio availability. So look for that premium quality of grass fed whey, protein isolate, obviously grass fed, uh, meaning that the cow had a superior, uh, dietary practices for most of its life. And it’s gonna give you more nutrient dense end product. Whey is simply an extraction of separating the different types of protein from the cow.
So when they make cheese, whey is actually a byproduct. So our protein comes from an actual cheese making factory, small family business in America’s dairy land of Wisconsin. And you get the purest cleanest whey you could imagine. And if you’re looking at other products, make sure it meets that high standard, and guess what you’re going to be paying a little extra, to quite a bit extra than the commodity products that are out there, uh, with the designation whey protein concentrate. And that is just an inferior processing method. You’re gonna have more, um, carbohydrates and fat along with the protein and possibly a higher level of lactose for those who are really sensitive, the isolate’s gonna be a better choice. You also see other sources of protein on the shelf. Things like egg protein, or in the plant category, very popular these days, pea protein, soy protein, hemp, protein, and other sources of plant-based proteins.
And these are by and large vastly inferior to an animal-based protein. And I know there’s a big category of consumers who for moral reasons are, are looking to stay in that plant based entirely with their dietary habits. But a protein supplement is generally a really bad idea if you’re going to be in that plant based insistence, because these are vastly less bioavailable than an animal based protein. And to extract protein from something like a pea or a soybean, um, it’s gonna require more chemical reactions, more heat, and give you an inferior end product to the tune of having to take multiples more scoops of a crappy protein to get the desired protein intake, uh, into your muscles than it is to take a premium quality whey protein. I’ll have more shows and experts on talking about this important factor, when we are starting to realize now that maintaining lean muscle mass and having adequate protein intake is just critical for aging gracefully.
And that will take us to, uh, the number two on the list of important supplements and that’s creatine. Again, I’m standing by a tremendous body of research that widely asserts that creatine is the single most effective supplement for athletic performance and recovery. And there’s tremendous science behind this. Um, it’s not disputed, uh, it’s going directly to support your cellular energy production. It is a phosphate donor for ATP production, so it energizes our cells and also has been found recently to have amazing neuroprotective benefits, especially as we age. Now, it’s difficult to get a sufficient amount of creatine from the diet. If you are eating a kilogram of meat every single day, that’s 2.2 pounds of meat every day, you’re going to yield five grams of creatine, which is the size of a tiny scoop, uh, that you see in a creatine supplement.
So Dr. Shawn Baker, I’m sure he’s nailing that kilogram of meat every single day. And so maybe not, uh, necessary to supplement with creatine, but for most of us, it would be an excellent lifelong strategy to take a tiny little five gram scoop of creatine every single day for the rest of our lives. You can stir it in warm water or tea or coffee. We are going to have ours in the protein supplement that makes it a very unique, super fuel product. So you don’t have to worry about it. You just take a scoop and you’re getting your way protein and your creatine needs met. The widespread suggestion from experts is that we wanna get around five grams of creatine, uh, per day to optimize our creatine status. Ben Greenfield is now citing recent research that he wants you to get up to 10 grams a day, especially if you are active in athletic or in the older age categories.
And you may have heard from body building lower that the creatine loading works so great. The athletes get stronger, bigger muscles, and then if you load too much, you’re gonna shut off your own endogenous internal creatine production. And of course, that’s true if you are jamming down 30, 40 grams of creatine per day, which is common in the body building scene, but we’re talking about a, uh, an effective daily dose. That’s not going to harm your internal creatine production, nor conflict with the extra creatine you get from consuming whatever amount of meat you are. That’s under one kilogram per day. And now that five gram per day suggestion, remember Ben Greenfield saying 10, but let’s stick with five for a moment. That, of course ,varies by body weight. So a very small person, let’s say around a hundred pounds might have, uh, an actual creatine target of three grams where a larger person with more muscle mass might wanna shoot for eight grams.
And we might wanna double both of those in light of the recent research, especially how it protects neural function which is a great anti-aging strategy. And again, our production of things like creatine internally start to decline as we get older. So we have an increased need for supplementation as we age . And also as we’re in our prime in our youth, doing a lot of exercise and energy output. Again, gonna be way more on that topic as, um, the fascination with creatine continues and my devotion to these supplements as a simple strategy. Again, this is not going into 10 most important supplements. You need to take every day and devote a new section of your shelf space to buying all kinds of stuff, cuz it gets confusing and stressful. And I of course have been in this game deep for a long time.
And I have tons of supplements, including many that I end up throwing away because I forget to take ’em or they just you know, kind of lose their place in the rotation. So I like to keep things simple and prioritize. And boy, if you can put that whey and creatine as your top goals on a little sticky note, you are going to be rocking.
New Speaker (30:39):
And then the third category is kind of not a supplement category per se because animal organs in capsule form are actually food. Whereas a supplement might be a different definition, something that’s being extracted from food. So the freeze dried animal organs allow you to up your organ game to a plus status without having to go to the trouble to source the organ meats, which are still difficult to find and then prepare them in meals and make them palatable and all that.
So I am trying to up my liver game because liver is the widely regarded super food of the planet, the most nutrient dense food on the planet. It’s the energy control tower for the body humans as well as animals. The animal liver that we’re eating is nutrient dense. Some dogma that the liver is also a place where, uh, toxins concentrate has been unfounded, uh, because the liver is basically the detoxifying organ of the body. That’s its primary job, right? You go and have two, a few too many drinks and your liver is hard at work detoxing. So the liver is the centerpiece. This has been true throughout eternity and the ancestral hunting practices where the animal was killed out in the wild and immediately they went right for the liver. The hunters went right for the liver and we consume it on the spot, warm raw, and that’s our ancestral past.
This is also seen in the animal kingdom. So when the lion takes down its antelope prey, it will go straight for the liver and consume that first as the prize, the most prized bounty of the animal. How about that for convincing? And if you wanna look on my MOFO page, on my website, there’s a tremendous amount of content describing the benefits and the rationale for consuming animal organ supplements, and generally making an effort to reintegrate animal organs back into a healthy, nutritious diet as they have been as the centerpiece of ethnic cuisine across the world for generations until recent generations, uh, disregarding it. So we can talk to our grandmothers. And if they’re Scottish, you’re gonna talk about haggis and if they’re French, you’re gonna talk about all kinds of organ preparations that are the centerpiece of French cooking, Tania Teschke and her wonderful book, Bordeaux Kitchen
has all kinds of organ recipes. Traditional Mexican cuisine, which I get to take part of frequently, oh my gosh, we have the menudo, featuring tripe and we have the BJE and we have the, cabasa tacos at the Taqueria. The authentic Mexican cuisine is prevalent with these nutrient dense organ meats. So make a devoted effort to, uh, improve your organ meat consumption. And an easy way is to just grab a bottle ancestral supplements, make so many different ones. You can check out everything on their website. And I would start with, especially, for a mail looking to optimize testosterone function. It will contain the proteins, peptides, enzymes, cofactors, and molecular bio directors that help you increase your own internal testosterone production. And boy, that is something that talk about aging gracefully. We wanna preserve that male hormone status every way possible and I have entire shows devoted to that topic.
So that is a good, quick coverage of supplementing, covering all the exercise strategies and the first two shows. And as we close out this three part presentation, we do have to put in another final plug for sleep, rest, restoration, and downtime. We all nod our heads with this obligation to sleep. And when we look at the number sleep eight hours a night. We know about the sleep environment and all those practices where we wanna have a dark, calm, quiet, sleeping area. We wanna have wind down rituals to prepare the body for sleep at night. We wanna minimize screen use, especially in the final hour before sleep, maybe instead, go outside, get some fresh air, take your dog for a final stroll around the block and do things that are helping your brain, calm down and unwind Ariana Huffington, expert sleep promoter and her book, The Sleep Revolution, talks about these rituals where you take your, take a bath, nice candle light, really calm, relaxing environment.
New Speaker (35:04):
You change into your pajamas, all these ritualistic behaviors that tell your brain it’s time to wind down and go into sleep mode. That’s a dramatic difference from laying around watching, uh, something on your laptop and then flipping the lid clothes and trying to go right to sleep. So we want to have evening wind down rituals and really prioritize sleep. But I think today we have to piggyback this objective with rest, restoration, downtime during the day, because our days are jam packed and slam bang full of for the first time in the history of humanity, hyper connectivity and constant potential for digital stimulation and distraction. So our brains have no downtime as they have always had for generations and throughout a millennia, right. That we just did not have as much cognitive stimulation without a break and the brain. Again, it’s the preeminent, any energy demand organ in the body burning up to 20% of our daily calories, despite weighing only 2% of our body weight.
It’s a ravenous energy consumption. And when you’re working that thing hardcore throughout the day, it’s easy to, uh, reference how, uh, you can really drain your brain energy and feel completely exhausted overall. So taking downtime from screens, taking some solo reflective time, uh, in your daily or your weekly routine, where you’re by yourself, you’re not even in a social setting. And then of course we wanna have social settings where our brains are engaged and enjoying lively conversation and fun and recreation. But all these things have been pushed to the side as we work our way through our Netflix queues and our constant potential for engagement. So downtime building that in. As athletes, as fitness enthusiast, we want to prioritize recovery in our training protocol rather than thinking of it, uh, as an afterthought. We wanna centerpiece these recovery workouts and, uh, nurture and harness our energy and our competitive instincts to unleash them only occasionally at the appropriate and well designed difficult workouts, whether that’s high intensity or over distance.
And while I specifically addressed the males touting the male optimization formula with organs, here’s a little plug for the ladies, referencing my wonderful podcasts with John Gray and in his book Beyond Mars and Venus, he talks about the, uh, advancement of society and the integration of females into the workplace as equals and all these great things that are on their way, right? I’m not saying we’re there yet, but we’ve had an explosion of culture and an advancement, uh, such that the female can feel empowered to live a broad and more diverse life than the traditional role that held true, for many generations until recent times where the woman was in the home, doing nurturing and care taking and was not obligated to go out there and kickass in the modern workplace. So John great cautions us that while this is wonderful,
it is in conflict with the females deep biological drive to be a nurturer and caretaker, and then have to go out and also put on her superwoman cape and kickass in the competitive workplace setting, which is a male hormone driven experience. Or if you prefer a yang experience in contrast to the yin experience of being nurturer caretaker. So, in essence, we are asking the modern female to be superwoman, and it is resulting in record rates of anxiety, depression, and exhaustion among the super harried modern career mom, soccer mom, uh, whatever the overwhelm, whatever direction it comes from. And so with this obligation for, uh, sleep rest restoration downtime, we wanna especially shout out to, uh, the females whose inclination is to put others before them be that nurturer caretaker till the end, uh, go till you drop in service of your children or your coworkers or your partner, and take some of that downtime, go on your spa day. Unplug, shut that thing off.
Let everybody fend for themselves. What’s for dinner tonight, mom? I don’t know. You guys can make whatever you want I’m out and I’m gonna go to my yoga class. Yeah. So huge plug there for females taking the time you need to care for yourself. Oh, and I should mention another really important and prominent supplement category. And that is to supplement with magnesium because the modern diet is quite deficient in magnesium. It’s believed that the vast majority of the population, even the most health devoted folks are deficient in this extremely important mineral. And, we’re blaming it on depleted soil as well as filtered water that takes the minerals outta the water. So when I first heard from Ben Greenfield, a couple years ago, he was asked to provide a top 10 list of health practices or objectives that you can do and making that list was drinking mineral water outta the glass bottle.
And I had recently retired from that practice because I felt guilty about the carbon footprint of throwing away a giant barrel full of Pellegrino since I drink so much water. But I brought that back in with a vengeance because this is one of the best sources to get magnesium and other minerals that are depleted from the food supply, from growing crops and depleted soil and so forth eating the animals that were feeding, uh, off, uh, depleted, uh, uh, pastures. Okay. So, um, magnesium, great choice. There’s so many different kinds. There’s so many different forms. You can read articles on the internet about the 10 different kinds and the pros and cons. And that’s why I love taking magnesium breakthrough from, Bioptimizers. I had founder Wade Lightheart on the show a long time ago, extremely knowledgeable and former bodybuilder, who’s deeply immersed into supplement optimization and making the highest quality products.
So, go try that one, because that has seven different forms of highly potent and pure magnesium that you’ll take in a single capsule. And you can go to my landing page, which is magbreakthrough.com/brad. You’re gonna learn all kinds of information about how important magnesium supplementation is, and you get a 10% discount using the code, Brad 10 at checkout, try the product. They offer a full money back guarantee. And boy, didn’t that turn into a commercial, but what an authentic one. So I’m definitely all over the magnesium supplementation combined with drinking a lot of natural spring water, mineral water. Okay. So there you go. And while we’re in the commercial mood, I should put in a plug for Butcher Box, cuz I talk so much about prioritizing protein and that’s where I get my protein people. You can’t beat it for affordability and for absolutely stellar product quality.
So you’re getting the grass-fed beef, you’re getting the pasture raised organic chicken and you’re getting the heritage breed, pork, everything they offer is of top quality and they have these great offers to get started with this subscription service that you can cancel or delay anytime. So it’s really convenient. I go on the website all the time and mix up my shopping bag and then every month, because I’ve chosen every month, that’s when they deliver. So you can deliver at any frequency you want. And I get this whole load it’s right there at my freezer at all times. So I’m on point and motivated and making it convenient for me to eat the most wonderful foods. And boy, my box is full of the wonderful, delicious grass -ed beef. I get a ton of ribeye steaks. As many as they’ll allow me, I get flank steaks.
I get ground bison. I get ground beef. I get scallops wild caught. And if you go to butcher box.com/brad Kearns, you have an amazing, promo going on right now, summer of 2022, when I’m recording this, which is free bacon for life. So every time you order your custom box, they throw in some premium quality bacon, okay. There’s two commercials to end the show and do it right. Get your fitness dialed in by listening to part one, stay away from that spare tire, which was the big warning factor that we heard in part two and then consider a strategic supplementation program. As we covered here in part three, prioritizing grass fed whey protein isolate, creatine, perhaps some capsuled animal organs. If your organ game is a little deficient and then some magnesium to top it off. And I think we’re gonna be looking really good.
You’ll be happy that you started this. I’m not a huckster or a hype promoter. I have such an extreme distaste for that from being in the athletic world and having people approach me for years and years saying, take this and you’ll improve your time 6%. And I’m like, no, I won’t cuz I’m training really hard and I’m doing the best I can and I’m not gonna I’m not gonna jump leaps and bounds over all the competition who are also training hard. So enough of that hyperbole, but I will say that beginning in 2019, I had an explosion in health and energy and fitness progress and I believe it was attributed to doing some fine tuning of my diet inspired by Dr. Cate Shanahan inspired by Brian Liver King Johnson to up my organ game. So I started taking a ton of supplements from ancestral supplements and consuming more liver in my diet consuming, more collagen and bone broth.
That’s one of Dr. Cate’s big talking points. And I believe these things helped regenerate my body at the cellular level, which of course was stressed from over 50 years of living on the planet, including some extreme training bouts and including all manner of life stress, whatever it is, raising kids, getting a divorce, going through, uh, real battles and real consequences and feeling, not always myself over the years. And so now we’re talking about that was three or four years ago where everything just got better. And I want that for you. If you’re complaining right now or you’re feeling like you’re at level seven instead of level eight or level nine, we can always aspire to bumping things up a bit by fine tuning and optimizing and boy, um, you know, just pointing to things like signing up for Butcher Box instead of going with the flow and having certain months where, um, I’m doing good shopping and going to the best grocery stores around town and other months where I’m too busy or I’m out of town or whatever’s going on.
And my diet falls off a little bit and we start ending up getting more takeout and things like that. You wanna set yourself up for success by having a nice, beautiful shelf and plain sight of the very best supplements and putting these patterns into your daily lifestyle. I love making my protein super fuel smoothie every morning and it feels like kind of a celebration after I complete my morning exercise regimen. So perhaps you can consider doing the same yourself, perform that morning exercise routine that I’m so enthusiastic about, that you can enroll for our new online firstname.lastname@example.org, check it out and then go and nourish yourself with, uh, a wonderful selection of nutritious foods and perhaps a smoothie to make it quick and convenient. Okay. Thanks for listening to this three part show. Share it with someone you love, who deserves to have more energy, vitality, happiness, libido, the whole package. Why not? And I love to hear your feedback and share your success stories like I’ve just shared mine. Uh, why not just email, doesn’t take much time podcast@Bradventures.com. Thank you so much for participating in the journey and the quest for anti-aging better health peak performance. Have a great day.
Thank you for listening to the show. I love sharing the experience with you and greatly appreciate your support. Please. Email podcast,@Brad ventures.com with feedback, suggestions and questions for the Q and A shows. Subscribe to our email list at bradkearns.com for a weekly blast about the published episodes and a wonderful bimonthly newsletter edition with informative articles and practical tips for all aspects of healthy living. You can also download several awesome free eBooks when you subscribe to the email list. And if you could go to the trouble to leave a five or five star review with apple podcasts or wherever else, you listen to the shows that would be super, incredibly awesome. It helps raise the profile of the B.rad podcast and attract new listeners. And did you know that you can share a show with a friend or loved one by just hitting a few buttons in your player and firing off a text message? My awesome podcast player called Overcast allows you to actually record a sound bite excerpt from the episode you’re listening to and fire it off with a quick text message. Thank you so much for spreading the word and remember B.rad.