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Hello, we are at the end of 
2025. 

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What a whirlwind of the year. 
Now to mark the end of an 

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amazing year of doing live. 
I'll be Well. 

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I've looked back at some of the 
top moments in nutrition and 

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fitness because you might be 
thinking about this right now, 

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what you're going to implement 
into your new year. 

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And I thought this might be 
really helpful for me as well. 

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We get so much amazing content 
through the show and it gives me

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a moment to look back at those 
episodes and put the best parts 

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together for you. 
So we're going to kick off with 

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the highest rated episode of 
2025, Doctor Stacey Sims when 

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she flew to LA to record this 
episode with me for Part 2. 

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We're also going to speak to 
Doug Evans. 

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If you do not know the 
nutritional powerhouse of 

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sprouts, get ready to be amazed.
We're also going to speak to 

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Andy Galpin, who is the 
godfather of human performance, 

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and then Inego Sam Milan, who 
created Zone 2 Training. 

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And lastly, we're going to kick 
off with one of our second 

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biggest episodes of this year, 
Jason Van Blurt, who talks to us

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everything about how the body 
stores emotion and the fascia. 

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So we're going to take you 
through lots of stages of some 

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of our best episodes. 
It's one of my favorite moments 

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of this year to really reflect 
on just how much we have learned

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in 2025 and just making sure 
that we're taking some of the 

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best parts away. 
So I hope you enjoy. 

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And you have Part 2 coming on 
New Year's Eve, so make sure you

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subscribe and see Part 2 
dropping very, very soon. 

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Enjoy. 
Hey guys, I am very bad at 

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asking for this but I wanted to 
stop for just one minute and ask

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a huge favour. 
If you want to hear more diverse

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conversations from female voices
such as myself, I would love if 

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you could hit subscribe. 
We work so hard on this show to 

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bring you some of the best 
guests in the world, and having 

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a female voice sometimes gives a
different perspective, and I 

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really want to elevate more of 
that on this channel. 

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So please hit subscribe if 
that's important to you as it is

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to me. 
We've got gut health issues, 

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maybe. 
Do you have blood sugar issues? 

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Yep. 
Is that a thing? 

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We've got brain fog, we've got 
mood changes, maybe depression, 

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anxiety. 
Anxiety I think is quite a big 

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one that I hear a lot of people 
speak about. 

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OK, so this could be happening 
from 32 onwards. 

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So before we get to the 
menopause stage, which which 

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hormone therapy we know HRT is 
speaking about a lot, what do 

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women do in this phase? 
Like if we're not getting an 

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SSRI because we've not got an 
imbalance, how can women support

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themselves through this, through
this change? 

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Yeah. 
So exercise physiologist, I look

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at that and I look at 
environmental stressors before 

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we go down a pharmaceutical 
route. 

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So if we're looking at all the 
systems in the body that are 

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affected and we see from a 
metabolism standpoint, we are 

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more insulin resistant. 
We also have changes in our 

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blood lipids where we start to 
have an elevation in our LDLS. 

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We start to see an increase in 
total cholesterol. 

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We also start to see an increase
in visceral fat and esterified 

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fatty acids. 
So as an exercise physiologist, 

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the first thing I think of is 
high intensity, because if we do

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true Sprint interval work or 
true high intensity interval 

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work, then it's such a polarized
stress. 

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The body's like, whoa, OK, I 
better be able to create these 

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changes. 
That's going to allow my 

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mitochondria to work better, to 
be able to pull a blood glucose 

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in, to be able to have these 
esterified fatty acids reduced 

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into free fatty acids that I can
use. 

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So the liver is not sending it 
as visceral fat, it's actually 

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sending it to be used by the 
mitochondria. 

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So we look at exercise as a 
powerful stress, but not modern 

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intensity and low intensity, 
because that's not a strong 

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enough stress to be able to take
the place of what hormones used 

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to. 
Right. 

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That's why we spoke so much 
about Zone 2 in our last 

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conversation, which is why it's 
not the most useful. 

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Exactly. 
That's why we want high 

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intensity. 
OK, So can you say exactly what 

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high intensity is? 
So people were like, really? 

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Really dialed into it, yes. 
So if we talk about high 

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intensity interval training, 
there's a subset in there called

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Sprint interval training. 
And I don't mean running 

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sprints, it's just the 
intensity. 

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So it's 30 seconds or less, as 
hard as you can possibly go with

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two to three minutes recovery 
between each of your intervals. 

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So when you first do it, you 
might do two of them and then 

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you're completely gassed out. 
So we don't want people to go, 

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oh, I can do 8 of them no 
problem because by the time we 

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get to the third one, you're not
truly in your Sprint, you're 

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dropping in your intensity. 
So it's about the quality of the

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work. 
Not the quantity. 

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Exactly. 
So we're doing that kind of 

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Sprint interval work. 
It's such a strong stress to the

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body that we start to see these 
epigenetic changes over time 

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within the muscle that allows 
more of our glute 4 proteins in 

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the cell wall to translocate 
faster to be able to pull more 

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glucose in without insulin. 
So it becomes this is the same 

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reason why people who are 
diabetic are encouraged to go 

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for a walk or a light jog after 
a meal to enhance this 

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epigenetic change within the 
muscle. 

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So it helps lower their glucose,
OK, because there's more uptake 

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into the cells. 
Exactly, exactly. 

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We also see that there is a 
greater release of myokines from

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the skeletal muscle that then 
feeds forward to the liver. 

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That tells the liver we don't 
want visceral fat, we don't want

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these fatty acids become 
estrified. 

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We want these fatty acids to 
then go to the skeletal muscle 

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to be stored near the 
mitochondria, to be used as fuel

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at rest. 
So we start to see all these 

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little changes through all the 
systems of the body just by 

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doing some true high intensity 
work. 

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So how many times a week should 
we be doing this then? 

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For Sprint interval training 
too. 

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OK. 
But then the other one is what 

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we call high intensity interval 
training, which is slightly 

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lower in the intensity, but 
longer. 

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So instead of 30 seconds or 
less, we're looking at 1 to 4 

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minutes of 80% of your Max or a 
little bit higher. 

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And then you have variable 
recovery. 

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So this would be something that 
someone could say if I'm in a 

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CrossFit class or I'm at F-45 or
some of these other classes 

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where we have every minute on 
the minute for 5 minutes, we're 

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doing one exercise and then we 
quickly transfer to the next 

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exercise. 
So every minute you're doing 

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something different and the 5th 
minute's full recovery, and you 

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might go through that three or 
four times. 

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That gives you your 20 minutes 
of high intensity work. 

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But it's true high intensity 
because it's 40 seconds of a 

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blast of about 80%, twenty 
seconds, slight recovery as 

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you're transferring to the next 
exercise, four of those and then

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one full minute off. 
So this is true high intensity. 

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It's not actually doing an 
Orangetheory class. 

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It's not actually doing an F-45 
because those movements are so 

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rapid and you're going so 
quickly for 45 minutes that you 

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are just sitting about that 70% 
mark, which makes you feel 

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smashed. 
And people think they have a 

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really good sweaty workout, but 
it's not truly high enough of 

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intensity to invoke the change 
that we want. 

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Right. 
Gosh, that's so interesting. 

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I think we had this conversation
last time where we're talking 

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about how women feel like they 
have to be smashed every time 

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they go. 
Training. 

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Yeah, and that's not what we're 
after. 

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No, because then also I think 
when you're super fatigued, you 

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just feel, you just don't feel 
great in yourself, right? 

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Right. 
So how long should these 

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workouts be lasting? 
So we're looking at a Sprint 

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interval. 
I mean, I often piggyback them 

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on with a strength training 
session because strength 

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training is the other thing that
we have to really be conscious 

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to incorporate. 
If we were to choose between 

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high intensity work and strength
training. 

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The big rock is strength 
training for women. 

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So I tell women, look, if you 
have 30 minutes and that's all 

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you have and you have warm up 
and cool down, then you go, you 

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do one compound movement of 
heavy lifting. 

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So it could be a deadlift, it 
could be a squat, it could be a 

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bench press, something like 
that. 

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So you're using total body for 
these movements. 

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And then you finish it off with 
a couple of 32nd high intensity 

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sprints. 
There's two of your exercise 

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sessions of the week done in 130
minute block. 

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If we're looking at having only 
10 minutes, which I work with 

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some people who are breakfast 
show hosts and they get up at Oh

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my God, it's early, be on set. 
By the circadian rhythm, yeah. 

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Exactly. 
And I'm like, OK, well you can 

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get up and you can do a couple 
of 32nd blasts and then get on 

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with your day and then at the 
end of the day, that's when you 

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can do your lifting. 
So there's ways of breaking it 

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up and we want to really 
polarize, but doesn't take a lot

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of time. 
OK, so they're the things that 

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we want to be looking at. 
Does this change when you go 

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into menopause? 
So this formula, so this is a 

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thing, we want people to set up 
all the habits in perimenopause 

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to help them with all the 
hormonal changes, but it also 

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benefits postmenopause. 
So if we start the habits early 

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and then we're setting ourselves
up for better bone, better 

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muscle, better brain health. 
And so then when we get into 

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post menopause, we already have 
the strong bones and muscle 

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integrity to keep going. 
What changes is the load and the

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relative intensity because 
that's more of an aging factor. 

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It's not a physicality of all of
a sudden I'm 60 and I'm post 

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menopause, I can't do this 
anymore. 

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If you're 60 and post menopause,
and I've never done any of this,

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it's not too late to start. 
It's all relative. 

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It's all relative. 
But when we look at bone health,

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we look at muscle integrity 
especially, we look at the sex 

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differences of cognitive decline
and we are. 

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We see there's a greater 
incidence of Alzheimer's and 

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cognitive decline and dementia 
in women. 

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Well, it's also the biggest 
killer in the UK. 

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Right, right. 
So we look at what's happening 

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there and a lot of it is a 
combination of metabolism in the

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brain of a lack of lactate 
metabolism. 

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Because if we talk about our 
Zone 2 training from last time 

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and we know that women have more
of the endurance fibers and have

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more of the capacity for using 
free fatty acids and we start to

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lose our fast twitch fibers that
produce lactate as we age. 

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This is another reason why we 
want to do that high intensity 

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Sprint work, so that we maintain
them because the brain needs 

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lactate to work well. 
If we don't have lactate and the

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brain doesn't understand how to 
use it, we're losing a key 

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metabolite for brain health. 
And this is one of the things 

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that we're seeing as a precursor
for cognitive decline. 

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The other thing is strength 
training. 

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As I mentioned earlier, yes, 
it's really great for bone and 

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muscle, but it's the neural 
stimulus and neural growth 

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patterns that we get from 
strength training that really 

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does help reduce the risk factor
for cognitive decline in 

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Alzheimer's. 
So when we look at what are we 

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doing in perimenopause to 
benefit our bodies and our minds

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while we're having such severe 
hormonal shifts, we're also 

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looking at the eye of longevity 
because if we start the high 

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intensity work or we're doing 
the high intensity work, it's 

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great for our brain. 
We do the strength training 

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that's great for our brain, our 
bone and our muscle. 

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Creatine. 
It's the best thing out there. 

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I knew you'd say that. 
OK, how should people be looking

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at creatine and how much would 
they be taking? 

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Yeah, so your body naturally 
produces around 2 grams a day. 

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If you have a diet that is meat 
oriented, then you're also 

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ingesting a lot of creatine that
way. 

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Most women don't eat enough to 
actually provide as much as the 

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body actually goes through. 
We see there's a change across 

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the menstrual cycle of how your 
body uses and regulates 

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creatine. 
So we see that there's a 

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increasing creatine kinase, 
which is your breakdown in the 

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high hormone phase because 
again, progesterone is trying to

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provide all the building blocks.
So really having the 

228
00:11:47,200 --> 00:11:50,120
availability of more creatine 
helps with that too. 

229
00:11:51,160 --> 00:11:54,320
If we're looking at 
supplementing with creatine, we 

230
00:11:54,320 --> 00:11:59,240
want creatine monohydrate. 
And I don't get any kind of 

231
00:11:59,880 --> 00:12:03,320
kickback from this company, but 
the company that produces Crea 

232
00:12:03,320 --> 00:12:08,680
Pure, this is a German B to B, 
meaning business to business. 

233
00:12:08,760 --> 00:12:11,840
Crea Pure is patented and so it 
uses a water wash. 

234
00:12:11,880 --> 00:12:13,880
There's no real side effects 
from using it. 

235
00:12:14,240 --> 00:12:17,520
It's pure and it's in almost 
every high quality creatine 

236
00:12:17,520 --> 00:12:19,240
monohydrate product that's out 
there. 

237
00:12:19,880 --> 00:12:22,480
So if you're looking at 
something that has Crea Pure on 

238
00:12:22,480 --> 00:12:27,240
it, you want to start with 1 to 
3G and work your way up to 5G 

239
00:12:27,240 --> 00:12:29,960
over the course of about 3 to 4 
weeks. 

240
00:12:30,520 --> 00:12:32,880
And that's going to attenuate 
any possible side effect. 

241
00:12:34,000 --> 00:12:37,880
If you're looking at a cheaper 
version of creatine monohydrate,

242
00:12:37,920 --> 00:12:41,600
it comes as an acid wash because
it's cheaper to produce it 

243
00:12:41,600 --> 00:12:47,960
through acid, evaporative and 
other things in the lab than it 

244
00:12:47,960 --> 00:12:50,160
is to use a water wash, which is
really specific. 

245
00:12:50,480 --> 00:12:52,760
And This is why we start to see 
a lot of bloating and stomach 

246
00:12:52,840 --> 00:12:55,120
discomfort and some of the other
side effects that we see. 

247
00:12:55,720 --> 00:12:57,840
So again, being consumer, be 
aware. 

248
00:12:58,080 --> 00:13:01,440
Be aware and a lot of people 
talk about creating with DOMS, 

249
00:13:01,720 --> 00:13:04,200
yeah. 
Should people be having it a 

250
00:13:04,200 --> 00:13:06,280
specific time after they 
exercise? 

251
00:13:06,640 --> 00:13:08,440
Where should we be consuming it 
now? 

252
00:13:08,440 --> 00:13:10,920
No, because it doesn't have an 
acute effect. 

253
00:13:11,000 --> 00:13:14,800
It takes about 3 weeks for the 
body to be saturated, so you 

254
00:13:14,800 --> 00:13:16,400
need to. 
That's why you're building it 

255
00:13:16,400 --> 00:13:17,880
up. 
Yes, yes. 

256
00:13:18,240 --> 00:13:21,000
And once it's saturated and has 
enough, that's when you start to

257
00:13:21,000 --> 00:13:25,160
see the performance effects. 
We see that over the course of 

258
00:13:25,160 --> 00:13:28,840
three to four weeks of 
consistently using 3 to 5 grams 

259
00:13:28,840 --> 00:13:30,760
every day, you get that full 
saturation. 

260
00:13:31,040 --> 00:13:34,600
Muscle works better, brain works
better, guts better, because 

261
00:13:34,680 --> 00:13:37,480
anything that has a fast 
energetic requires creatine. 

262
00:13:38,200 --> 00:13:41,920
So we see that, you know, the 
brain fog starts to be 

263
00:13:41,920 --> 00:13:46,080
attenuated with creatine use. 
We start to see gut issues with 

264
00:13:46,080 --> 00:13:49,360
women who I go for a run. 
I had to find a bathroom every 

265
00:13:49,360 --> 00:13:53,080
time I go for a run using the 
three to 5G over the course of 

266
00:13:53,080 --> 00:13:56,120
the month, then that starts to 
dissipate as well because it 

267
00:13:56,120 --> 00:13:59,760
maintains the gut integrity of 
the intestinal cells. 

268
00:13:59,760 --> 00:14:02,680
You don't have as much of that 
separation because now you have 

269
00:14:02,680 --> 00:14:06,080
creatine that's going to work in
those energetics to hold it 

270
00:14:06,080 --> 00:14:09,840
together. 
And then also we see from mood 

271
00:14:09,960 --> 00:14:12,960
and mood health, creatine is 
really beneficial for that too. 

272
00:14:13,480 --> 00:14:15,960
So actually most women are 
perimenopausal. 

273
00:14:15,960 --> 00:14:18,240
They're all women. 
But I'm just really thinking 

274
00:14:18,240 --> 00:14:20,800
about the things, side effects 
that we were talking about or 

275
00:14:21,400 --> 00:14:23,960
you know, the physical sides 
that we might see in oneself 

276
00:14:23,960 --> 00:14:26,040
when they're perimenopausal. 
This could be an amazing 

277
00:14:26,040 --> 00:14:28,560
supplement. 
Absolutely, Absolutely. 

278
00:14:28,600 --> 00:14:30,400
Gosh, it's interesting how it's 
not spoken about more. 

279
00:14:30,560 --> 00:14:33,240
It's very much spoken in the 
sports domain, I think, but just

280
00:14:33,240 --> 00:14:35,480
general health for women, it's 
just not spoken about. 

281
00:14:35,720 --> 00:14:40,280
Yeah, so Kriya Vitalis and 
Creatine for Life, Creatine for 

282
00:14:40,280 --> 00:14:44,800
Life website has all the stuff 
that creatine does for health. 

283
00:14:45,440 --> 00:14:48,760
And there are a lot of my 
colleagues in the sports science

284
00:14:48,760 --> 00:14:52,160
and supplement world that also 
are doing research on creatine 

285
00:14:52,160 --> 00:14:54,400
for health. 
And so all the peer reviewed 

286
00:14:54,400 --> 00:14:57,200
studies that you can find are on
Creatine for Health website. 

287
00:14:58,080 --> 00:15:02,880
Crea Vitalis is offshoot of Crea
Pure that is designed 

288
00:15:02,880 --> 00:15:05,120
specifically for health and not 
bodybuilding. 

289
00:15:05,440 --> 00:15:08,760
So it's a lower dose and it's a 
very high quality protein or 

290
00:15:08,760 --> 00:15:11,320
high quality creatine 
supplementation. 

291
00:15:11,840 --> 00:15:14,480
So there's definitely stuff 
that's coming out and it's a 

292
00:15:14,480 --> 00:15:17,360
push to get into the health 
space for both men and women. 

293
00:15:18,240 --> 00:15:21,400
But yeah, it's slow coming. 
As someone who has spent a long 

294
00:15:21,400 --> 00:15:24,880
time studying the mind body 
connection, I'm constantly asked

295
00:15:24,880 --> 00:15:27,880
what do I use to track my health
since April? 

296
00:15:27,880 --> 00:15:30,480
You've probably seen if you're 
watching the show, me wearing a 

297
00:15:30,480 --> 00:15:34,880
piece of tech on my arm and that
is no watch because I genuinely 

298
00:15:34,880 --> 00:15:37,960
believe it has been one of the 
most thoughtful and mind aware 

299
00:15:37,960 --> 00:15:39,640
pieces of tech that you can 
wear. 

300
00:15:39,920 --> 00:15:42,360
Unlike most wearables that focus
just on your steps or your 

301
00:15:42,360 --> 00:15:44,520
sleep, No watch is a bit 
different. 

302
00:15:44,600 --> 00:15:47,800
It gives you real time insights 
into your nervous system, the 

303
00:15:47,800 --> 00:15:51,400
invisible engine that calibrates
everything from your stress to 

304
00:15:51,400 --> 00:15:55,280
your sleep, to your recovery, 
your rest, and ultimately your 

305
00:15:55,280 --> 00:15:57,360
health. 
With its stress recovery metric,

306
00:15:57,360 --> 00:15:59,920
it doesn't just show you how 
long you were stressed for, but 

307
00:15:59,920 --> 00:16:03,400
also how long you recovered. 
It shows you your homeostatus. 

308
00:16:03,600 --> 00:16:05,600
And that to me is where real 
health begins. 

309
00:16:05,680 --> 00:16:07,720
And I think it's all something 
that we're craving. 

310
00:16:08,120 --> 00:16:11,360
And most importantly, it does 
this without dragging you back 

311
00:16:11,360 --> 00:16:14,120
to your phone, because that 
motion just depletes you. 

312
00:16:14,640 --> 00:16:17,880
It delivers meaningful health 
insights to you only when 

313
00:16:17,880 --> 00:16:22,080
something genuinely matters, 
using AI to turn complex signals

314
00:16:22,080 --> 00:16:24,120
into clarity that you can 
understand. 

315
00:16:24,120 --> 00:16:26,640
And in just five days, it 
calibrates to your body and 

316
00:16:26,640 --> 00:16:29,000
creates your personalized health
fingerprint. 

317
00:16:29,240 --> 00:16:32,240
You can try it for 30 days 
completely free. 

318
00:16:32,280 --> 00:16:35,320
And if you're curious, now's the
time because they're giving you 

319
00:16:35,320 --> 00:16:39,920
guys 15% off with my code LW 
BW15. 

320
00:16:39,920 --> 00:16:43,400
If you head to know watch.com 
and you guys know as listeners 

321
00:16:43,400 --> 00:16:46,000
of Live Well, Be Well and this 
whole community, that 

322
00:16:46,000 --> 00:16:49,400
understanding yourself in the 
most mindful way is one of the 

323
00:16:49,400 --> 00:16:52,160
most powerful things that you 
can do for your health. 

324
00:16:52,360 --> 00:16:55,040
And this little gadget helps you
on your journey. 

325
00:17:03,080 --> 00:17:05,240
One thing that's a massive topic
of debate when we get to 

326
00:17:05,240 --> 00:17:08,359
nutrition, food and fat loss is 
seed oils. 

327
00:17:08,760 --> 00:17:10,760
Oh my God. 
OK. 

328
00:17:10,839 --> 00:17:12,680
I can't not have this 
conversation. 

329
00:17:12,800 --> 00:17:15,920
Go ahead. 
What's your thought and take on 

330
00:17:15,920 --> 00:17:17,280
seed oils? 
Because honestly, it's probably 

331
00:17:17,280 --> 00:17:21,960
one of the most trending, 
polarizing topics in the health 

332
00:17:21,960 --> 00:17:24,880
space right now. 
All right. 

333
00:17:26,040 --> 00:17:27,640
Love the deep breath that you 
just took. 

334
00:17:28,960 --> 00:17:31,200
I'll try to avoid banging my 
head off the microphone here. 

335
00:17:32,240 --> 00:17:34,360
You can probably tell by the 
context of which I'm approaching

336
00:17:34,360 --> 00:17:37,400
this question my overarching 
feeling on this one. 

337
00:17:39,080 --> 00:17:42,640
Much to say. 
Like anything, nuance and 

338
00:17:42,640 --> 00:17:47,240
context is the most appropriate 
and fair answer here to say that

339
00:17:47,240 --> 00:17:51,200
though. 
Good grief, are people wasting 

340
00:17:51,200 --> 00:17:58,040
time with seed oil? 
The research of potential 

341
00:17:58,040 --> 00:18:00,320
negative effects of seed oil are
so weak. 

342
00:18:02,280 --> 00:18:03,480
That doesn't mean there's 
nothing there. 

343
00:18:04,000 --> 00:18:09,280
If you go OK and you give 6 
caveats to that, you can find 

344
00:18:09,280 --> 00:18:11,720
some examples of seed oils being
concerning. 

345
00:18:11,960 --> 00:18:15,040
OK, so if it was left outside 
for seven days in the sun and 

346
00:18:15,040 --> 00:18:19,120
it's gone rancid and someone's 
in a hypercaloric state and they

347
00:18:19,120 --> 00:18:21,360
over consume these things in the
presence of alcohol. 

348
00:18:21,880 --> 00:18:22,840
OK. 
Yeah. 

349
00:18:22,840 --> 00:18:27,200
Like, all right. 
The other only semblance of an 

350
00:18:27,200 --> 00:18:31,480
argument here that makes sense. 
There's there's two they're 

351
00:18:31,480 --> 00:18:33,440
they're bad, They're mental 
gymnastics. 

352
00:18:34,000 --> 00:18:37,960
And for the record, I have many,
many people who I deeply respect

353
00:18:38,720 --> 00:18:42,400
and friends who are as far into 
like the seed oils or the devil 

354
00:18:42,400 --> 00:18:46,000
camps as possible. 
I would name them my names, but 

355
00:18:46,040 --> 00:18:49,520
it it doesn't matter. 
That's one argument that they 

356
00:18:49,520 --> 00:18:51,280
can make. 
The other second argument is 

357
00:18:51,800 --> 00:18:55,520
it's not that the seed oils are 
that bad, but they are so 

358
00:18:55,840 --> 00:18:58,720
commonly consumed in the 
presence of other really bad 

359
00:18:58,720 --> 00:19:03,640
behaviors and actions that 
they're, it's the old gateway, 

360
00:19:04,640 --> 00:19:09,880
gateway drug sort of thing. 
Again, in my opinion, that is 

361
00:19:10,960 --> 00:19:14,840
enormous mental gymnastics. 
Like, didn't say that if that's 

362
00:19:14,840 --> 00:19:16,640
the true case, say sidos aren't 
bad. 

363
00:19:17,920 --> 00:19:21,640
Say that this is the problem, 
you're consuming too much bar 

364
00:19:21,640 --> 00:19:24,840
food and so on and so forth. 
Don't bait and switch though. 

365
00:19:25,040 --> 00:19:28,680
Don't be like, yeah, yeah, yeah,
sido, sido, sido, sido, sido, 

366
00:19:28,680 --> 00:19:30,640
Sido's a problem. 
Oh, but they're not really the 

367
00:19:30,640 --> 00:19:32,640
problem. 
They're just putting people in a

368
00:19:32,640 --> 00:19:34,360
bad position to eat other things
that are the problem. 

369
00:19:35,240 --> 00:19:36,400
OK. 
That is not at all what you're 

370
00:19:36,400 --> 00:19:37,440
saying. 
Right. 

371
00:19:37,520 --> 00:19:41,400
So that's my push back on there.
And then #3 the other ones in 

372
00:19:41,400 --> 00:19:44,320
the States, at least, because of
what's happening with the Maha 

373
00:19:44,320 --> 00:19:46,760
movement. 
The the third argument that 

374
00:19:46,760 --> 00:19:49,760
they'll generally make is it's 
not necessary about the sedos 

375
00:19:49,760 --> 00:19:54,040
per SE is showing how though, 
when the people speak, we can 

376
00:19:54,040 --> 00:20:00,640
make changes to massive food 
conglomerates again, then just 

377
00:20:00,640 --> 00:20:03,800
don't lie about the fact that 
the sedos are so detrimental. 

378
00:20:04,240 --> 00:20:08,880
And OK, so that there's a lot of
nuance and complexity to that 

379
00:20:08,880 --> 00:20:12,760
thing, but overwhelmingly I, I 
just don't think that's a good 

380
00:20:12,760 --> 00:20:14,960
approach. 
And there's so many other things

381
00:20:14,960 --> 00:20:19,280
you could do to demonstrate that
when the people speak and the 

382
00:20:19,280 --> 00:20:23,280
people are interested and there 
is financial rewards for 

383
00:20:23,280 --> 00:20:25,000
companies who make healthier 
products. 

384
00:20:25,600 --> 00:20:32,240
Those are good things. 
But to ban an oil like that and 

385
00:20:32,240 --> 00:20:36,160
to then come out and say things 
like, Oh yeah, beef tallow is 

386
00:20:36,160 --> 00:20:38,000
perfectly healthy. 
So as long as you fry your 

387
00:20:38,000 --> 00:20:42,560
burgers and beef tallow, I mean 
you have to have a special level

388
00:20:42,560 --> 00:20:46,320
of like nuts. 
But there is a lot of nuts 

389
00:20:46,320 --> 00:20:48,240
online. 
But like you, how can you 

390
00:20:48,400 --> 00:20:51,960
cogently say that and be like, 
yeah, that makes sense. 

391
00:20:52,720 --> 00:20:56,080
It, it just like does not. 
So it's unfortunately one of 

392
00:20:56,080 --> 00:20:58,000
those things where I understand 
marketing enough and I 

393
00:20:58,000 --> 00:20:59,360
understand public health 
messaging. 

394
00:20:59,760 --> 00:21:01,920
You can't speak a nuance in 
those positions, or at least 

395
00:21:01,920 --> 00:21:04,000
people traditionally don't. 
And this is the one of the 

396
00:21:04,000 --> 00:21:08,080
problems this introduces is when
you have the speaking heads, the

397
00:21:08,080 --> 00:21:13,680
same person as a scientist, you 
force the scientist into a 

398
00:21:13,680 --> 00:21:17,040
marketer and that leads to 
problems because then that 

399
00:21:17,040 --> 00:21:18,800
person has to say like you have 
to say 1 clear message, the 

400
00:21:18,800 --> 00:21:20,520
message to the public. 
Seed oils are danger. 

401
00:21:20,520 --> 00:21:23,240
Seed oils are danger. 
If you have any nuance, 2 

402
00:21:23,240 --> 00:21:26,480
stories mean no stories. 
And, and I hope we made it 

403
00:21:26,480 --> 00:21:29,840
through COVID with the 
realization of like, OK, enough 

404
00:21:29,840 --> 00:21:31,640
of that. 
Like enough of that. 

405
00:21:31,720 --> 00:21:33,280
We have to treat adults like 
adults. 

406
00:21:33,640 --> 00:21:36,520
And this is one thing I will say
what the Maha people are doing 

407
00:21:37,080 --> 00:21:39,680
is that is one of their 
principles that I fully endorse 

408
00:21:39,680 --> 00:21:45,320
and support and thank them for. 
Yes, give the public more credit

409
00:21:45,320 --> 00:21:48,400
for intelligence. 
I don't care that if you feel 

410
00:21:48,400 --> 00:21:50,880
like you're going to lose them, 
we should know as close to the 

411
00:21:50,880 --> 00:21:54,480
truth as there and don't 
whitewash it over because you 

412
00:21:54,480 --> 00:21:58,240
think everyone is a, you know, 
low intellect person. 

413
00:21:58,240 --> 00:22:02,720
So tell people the truth and 
with as much reason as possible 

414
00:22:02,720 --> 00:22:05,720
as you can and and as close as 
you can tell us the truth. 

415
00:22:05,840 --> 00:22:07,520
So I appreciate the fact that 
they're like trying to do that. 

416
00:22:07,520 --> 00:22:10,360
But yes, the seed oil push. 
And so, to my dear friends on 

417
00:22:10,360 --> 00:22:14,240
that side of the aisle, your 
your arguments are terrible as 

418
00:22:14,280 --> 00:22:15,800
plainly as possible. 
How do you have this 

419
00:22:15,800 --> 00:22:18,400
conversation off air with your 
friends that are like very 

420
00:22:18,400 --> 00:22:19,920
against seed oils? 
I don't. 

421
00:22:20,480 --> 00:22:21,880
You don't. 
It's like politics. 

422
00:22:21,880 --> 00:22:24,120
You just don't do it. 
I generally this is the most 

423
00:22:24,200 --> 00:22:27,160
political thing I've ever done 
in public probably in my life. 

424
00:22:27,160 --> 00:22:28,760
So you're welcome that you 
pulled that one out. 

425
00:22:28,760 --> 00:22:29,400
Yeah. 
Thank you. 

426
00:22:29,520 --> 00:22:31,800
Because I, I, I generally hate 
to do it because I'm just going 

427
00:22:31,800 --> 00:22:37,320
to get a onslaught of Commons 
and I don't think any of them 

428
00:22:37,320 --> 00:22:40,360
will beat those four general 
positions that I just said. 

429
00:22:40,360 --> 00:22:43,120
But we're still going to get it.
And it's just not helpful. 

430
00:22:43,120 --> 00:22:46,680
Like this is the thing we're 
talking about of all the other 

431
00:22:46,880 --> 00:22:50,600
interesting ways and things and 
tools and stuff we can do for 

432
00:22:50,600 --> 00:22:52,440
improving humankind. 
Like what we're going to 

433
00:22:52,440 --> 00:22:55,000
spending billions on is fucking 
seed oils. 

434
00:22:55,520 --> 00:22:58,200
That was our shot. 
Like you had one shot to change 

435
00:22:58,600 --> 00:23:03,040
how healthcare works in America 
and the bullet you've toes to 

436
00:23:03,040 --> 00:23:05,720
fire was seed oils do. 
You know where it's actually 

437
00:23:05,720 --> 00:23:08,080
like this mental height because 
I've just see, I see it 

438
00:23:08,120 --> 00:23:10,160
everywhere. 
Where did it start from? 

439
00:23:11,160 --> 00:23:12,480
Well, I'm not. 
I'm not going to answer that 

440
00:23:12,480 --> 00:23:14,160
question. 
I know the answer, but I'm not 

441
00:23:14,160 --> 00:23:18,200
going to because it would 
involve name calling and and 

442
00:23:18,200 --> 00:23:20,440
like putting it on people and 
that's like I don't like to do 

443
00:23:20,440 --> 00:23:23,480
that positive or negative. 
That's something I never do and 

444
00:23:23,480 --> 00:23:26,040
I'm I won't start that here 
today you. 

445
00:23:26,840 --> 00:23:29,840
Can tell me you can tell me off.
I'll answer it this way. 

446
00:23:31,320 --> 00:23:34,800
My something, when I hear and 
see people do these things, I 

447
00:23:34,800 --> 00:23:36,080
actually assume it's good 
intention. 

448
00:23:37,200 --> 00:23:40,400
But my issue has been if you 
look at the breadth of things 

449
00:23:40,400 --> 00:23:44,400
that people are doing, it's a 
terrible sleep, mental health, 

450
00:23:44,640 --> 00:23:48,640
the environmental stuff we got 
going on, water and seed oils 

451
00:23:48,640 --> 00:23:51,480
were your shot. 
Like, Oh my gosh, there's just 

452
00:23:51,480 --> 00:23:53,640
like the food quality and kids 
like. 

453
00:23:54,080 --> 00:23:55,760
So they are doing some really 
awesome things. 

454
00:23:56,880 --> 00:24:00,640
But for whatever reason, they 
chose seed oils as that big flag

455
00:24:00,640 --> 00:24:02,560
to fly to get people's 
attention. 

456
00:24:03,720 --> 00:24:08,600
And I'm like, oh man, like so 
many other cooler ways you could

457
00:24:08,600 --> 00:24:12,880
have approached it. 
So last thing I'll say is I'm 

458
00:24:12,880 --> 00:24:18,080
not in those rooms, so maybe my 
tune would be different if I was

459
00:24:18,080 --> 00:24:20,240
in those rooms. 
And I understand like public 

460
00:24:20,240 --> 00:24:22,160
messaging is very difficult 
thing. 

461
00:24:23,200 --> 00:24:25,840
But yeah, I just wish they would
like find a more interesting 

462
00:24:25,840 --> 00:24:29,680
thing to hang their hat on to 
gain attention with SO. 

463
00:24:29,960 --> 00:24:33,520
I'm interrupting for one moment 
to ask one small favor. 

464
00:24:33,560 --> 00:24:38,000
Please subscribe to the show. 
This helps it grow more than you

465
00:24:38,000 --> 00:24:40,400
know. 
And I'm so bad at asking this 

466
00:24:40,400 --> 00:24:42,280
from you. 
I'm so bad at thinking about 

467
00:24:42,280 --> 00:24:47,280
this, but you know, my goal was 
100,000 to get to on YouTube and

468
00:24:47,280 --> 00:24:50,360
I really want to bring you more 
content and better guests and 

469
00:24:50,360 --> 00:24:53,840
bigger episodes, and we can only
do that with your help together.

470
00:24:53,840 --> 00:24:56,520
So please do hit subscribe. 
Thank you. 

471
00:25:01,880 --> 00:25:07,480
I think something that people 
might be surprised about is that

472
00:25:07,520 --> 00:25:11,960
the protein quantity of sprouts,
because I think the first thing 

473
00:25:11,960 --> 00:25:14,600
that people think about and 
maybe not from our show because 

474
00:25:14,600 --> 00:25:18,040
we speak a lot about plant based
diets here, is the protein 

475
00:25:18,040 --> 00:25:20,360
quality. 
And I think I read in your book 

476
00:25:20,360 --> 00:25:23,400
that sprouting increases protein
by 20%. 

477
00:25:24,200 --> 00:25:27,360
How? 
I mean, it's nature and it's 

478
00:25:27,360 --> 00:25:31,040
science. 
So what happens is when you have

479
00:25:31,120 --> 00:25:36,440
the the legume or you have the 
seed and you cook it, you're 

480
00:25:36,440 --> 00:25:41,440
basically making it edible by 
removing the starches and the 

481
00:25:41,440 --> 00:25:45,200
lectins and the like. 
When you're spouting it, you're 

482
00:25:45,200 --> 00:25:48,840
partnering with the natural 
process of nature. 

483
00:25:49,200 --> 00:25:57,040
So by activating all of the 
biological metabolic processes, 

484
00:25:57,520 --> 00:26:03,920
it's making the the the amino 
acid profile expand and it's 

485
00:26:03,920 --> 00:26:07,360
making it bioavailable and it's 
increasing in the journey. 

486
00:26:07,480 --> 00:26:11,240
There's nothing else like 
sprouting in the world, like the

487
00:26:11,240 --> 00:26:14,600
fact that you could take some 
seeds. 

488
00:26:15,520 --> 00:26:18,640
You got some broccoli? 
Some broccoli seeds, you know, 

489
00:26:18,640 --> 00:26:20,080
we can hear the answers. 
Right. 

490
00:26:20,680 --> 00:26:22,680
Here we go, you can take these 
seeds. 

491
00:26:22,920 --> 00:26:24,920
Yeah. 
Right. 

492
00:26:25,120 --> 00:26:29,560
The fact that you could take 
those seeds and when you soak 

493
00:26:29,560 --> 00:26:34,560
them, you reduce the lectins, 
the enzyme inhibitors, the 

494
00:26:34,560 --> 00:26:38,200
phytic acid, but you're 
triggering this metabolic 

495
00:26:38,200 --> 00:26:43,120
process that is literally 
greater than the transformation 

496
00:26:43,160 --> 00:26:45,120
of a Caterpillar into a 
butterfly. 

497
00:26:45,960 --> 00:26:49,120
And if you think about a little 
Caterpillar and it builds A 

498
00:26:49,120 --> 00:26:53,440
cocoon and it bursts its way out
of the cocoon and these wings 

499
00:26:53,440 --> 00:26:59,760
flow and it can fly, that's a 
pretty magical natural process. 

500
00:27:00,000 --> 00:27:04,200
Every one of those seeds 
contains that level of energy 

501
00:27:04,440 --> 00:27:07,760
and that level of life force. 
It's interesting because as I'm 

502
00:27:07,760 --> 00:27:11,800
looking at this, what's coming 
into my mind is I know the UK 

503
00:27:11,880 --> 00:27:15,520
are five years behind America 
and I used to live in New York 

504
00:27:15,520 --> 00:27:17,000
for I lived there for five 
years. 

505
00:27:17,000 --> 00:27:20,320
And I always remember when I 
lived there, which was about 15 

506
00:27:20,320 --> 00:27:23,360
years ago when I first moved 
there, Chai seeds were coming 

507
00:27:23,360 --> 00:27:26,920
up, flax seeds were coming up. 
There was a lot of these types 

508
00:27:26,920 --> 00:27:28,560
of seeds. 
And I remember people all of a 

509
00:27:28,560 --> 00:27:30,800
sudden were making Chai seed 
puddings and soaking them a 

510
00:27:30,800 --> 00:27:32,840
note. 
And that was like one of the 

511
00:27:32,840 --> 00:27:36,960
things that now is abundant and 
it's on a lot of menus and a lot

512
00:27:36,960 --> 00:27:39,480
of healthcare stores. 
But you don't have to be in the 

513
00:27:39,480 --> 00:27:41,360
health circle to have heard of a
Tri seed. 

514
00:27:41,360 --> 00:27:45,520
Now. 15 years ago, you had to be
kind of in that health circle to

515
00:27:45,520 --> 00:27:47,840
know about it. 
I'm looking at these and I'm 

516
00:27:47,840 --> 00:27:50,160
thinking, are these the next 
choices? 

517
00:27:50,160 --> 00:27:52,200
Are these the things that are 
going to be coming up? 

518
00:27:52,200 --> 00:27:56,280
It, it, it's really beyond like 
sprouting is a time that has 

519
00:27:56,280 --> 00:27:59,760
come. 
And so what's what's happening 

520
00:27:59,760 --> 00:28:04,760
now is there's never been a 
greater need for high quality 

521
00:28:04,760 --> 00:28:08,360
nutrition. 
And now with the new 

522
00:28:08,360 --> 00:28:13,160
administration in the US like 
going after additives, 

523
00:28:13,160 --> 00:28:17,240
preservatives, food colorings 
and going back towards a more 

524
00:28:17,320 --> 00:28:21,920
simple plants, you know, 
centered diet, like there's, 

525
00:28:21,920 --> 00:28:24,960
there's a need. 
The average leaf of lettuce in 

526
00:28:24,960 --> 00:28:29,800
the United States travels 2000 
miles till it gets to the 

527
00:28:29,800 --> 00:28:34,120
grocery store. 
So sprouts are traveling 2 feet 

528
00:28:34,520 --> 00:28:37,680
like they're fresher, they're 
more nutritious. 

529
00:28:38,000 --> 00:28:42,520
And strangely and oddly enough, 
like, how did I become the 

530
00:28:42,520 --> 00:28:47,360
sprout guy? 
I am nature's greatest miracle. 

531
00:28:47,840 --> 00:28:51,920
I have the energy, I have the 
intelligence, I have the 

532
00:28:51,920 --> 00:28:56,240
experience. 
And I had the unique perspective

533
00:28:57,000 --> 00:29:03,360
of being a raw vegan living in a
food desert that was 

534
00:29:03,400 --> 00:29:07,360
uncompromising in my standards 
of what I would eat. 

535
00:29:08,000 --> 00:29:11,640
And out of all the possible 
solutions, like I could grow 

536
00:29:11,960 --> 00:29:15,680
oyster mushrooms, or I could 
grow microalgae, or I could grow

537
00:29:15,680 --> 00:29:20,040
a garden. 
Like it's not too difficult to 

538
00:29:20,040 --> 00:29:25,680
do a complete analysis like a 
McKinsey study and come up with 

539
00:29:25,680 --> 00:29:27,840
sprouts. 
And now anyone could do this 

540
00:29:28,080 --> 00:29:33,640
analysis quickly with ChatGPT or
Gemini or AI and all answers 

541
00:29:33,640 --> 00:29:35,720
will lead to sprouts. 
I love that. 

542
00:29:35,800 --> 00:29:38,080
Well, I'm just thinking, you 
know, like if I think about 

543
00:29:38,080 --> 00:29:43,560
sprouts, I'm thinking about an 
old lady like my grandmother, 

544
00:29:43,560 --> 00:29:46,880
like standing in her greenhouse,
you know, sprouting. 

545
00:29:46,880 --> 00:29:48,680
That's like the image that I 
get. 

546
00:29:48,760 --> 00:29:50,360
Yeah. 
And I think. 

547
00:29:50,400 --> 00:29:52,200
Well, that. 
But now it's going to be you, 

548
00:29:52,240 --> 00:29:55,480
Sarah Ann. 
And you are young, vibrant, 

549
00:29:55,640 --> 00:30:02,400
vivacious, educated, you know, 
goddess with a platform and a 

550
00:30:02,400 --> 00:30:04,520
megaphone. 
And that's what's happening. 

551
00:30:04,840 --> 00:30:07,440
And we talked about this before 
we started the show. 

552
00:30:08,120 --> 00:30:11,880
I didn't pitch you and send you 
emails. 

553
00:30:11,880 --> 00:30:16,320
Like all of a sudden you show 
up, you know, in in my messages 

554
00:30:16,360 --> 00:30:18,320
and I'm like, oh, do you want to
be on the podcast? 

555
00:30:18,320 --> 00:30:20,160
I'm coming in. 
I'm like, yeah, of course. 

556
00:30:20,800 --> 00:30:24,480
So, so that's the power. 
And it's not me. 

557
00:30:24,840 --> 00:30:28,400
Like I am just in the ether. 
I'm doing my part. 

558
00:30:28,560 --> 00:30:32,040
But the sprouts have taken over 
my microbiome and they've taken 

559
00:30:32,040 --> 00:30:36,400
over my intuition. 
And now I'm in the place of just

560
00:30:36,400 --> 00:30:40,200
following the divine order of 
this. 

561
00:30:40,200 --> 00:30:43,680
Well, your name came out twice. 
Do you want to know who said? 

562
00:30:43,920 --> 00:30:47,280
Yeah, please. 
So I was in London and I was 

563
00:30:47,280 --> 00:30:50,160
interviewing Dr. Gemma Newman, 
and as she was coming to the 

564
00:30:50,160 --> 00:30:53,280
studio, she was like, I just 
bumped into Doug Evans and I'm 

565
00:30:53,280 --> 00:30:55,280
like, he's Doug Evans. 
And she was like the Sprout guy.

566
00:30:55,280 --> 00:30:57,320
This is why now I call you the 
Sprout guy because that was the 

567
00:30:57,320 --> 00:30:58,600
first thing that came into my 
mind. 

568
00:30:59,000 --> 00:31:00,480
And I was like, that's 
interesting. 

569
00:31:00,480 --> 00:31:02,080
I haven't heard of the Sprout 
guy. 

570
00:31:02,080 --> 00:31:03,920
Who is this? 
Obviously I'm a nutritionist, so

571
00:31:03,920 --> 00:31:06,000
for me, I'm like, I need to know
who this person is. 

572
00:31:06,520 --> 00:31:10,320
Then I'm coming to LA to record 
the show and I'm speaking to 

573
00:31:10,320 --> 00:31:15,680
Doctor William Bolswich, who's 
been on loads. 2 New York Times 

574
00:31:15,680 --> 00:31:19,120
best selling books fibre fuelled
fibre fuelled cookbook. 

575
00:31:19,120 --> 00:31:21,520
He's like the American 
sweetheart over here is how I 

576
00:31:21,520 --> 00:31:23,760
would like to describe him. 
You know, everyone loves him. 

577
00:31:23,760 --> 00:31:27,240
I love him. 
And he mentioned your name and 

578
00:31:27,240 --> 00:31:29,280
he was like, it will be great 
for you to talk to Duck. 

579
00:31:29,720 --> 00:31:32,440
So it was interesting in the 
space of like a couple of weeks 

580
00:31:32,440 --> 00:31:35,800
from you were kind of coming 
into my vicinity and I was like,

581
00:31:35,800 --> 00:31:38,440
I want to know more about the 
Sprout guy. 

582
00:31:39,320 --> 00:31:43,240
And it's interesting because 
it's a very rare that I sit down

583
00:31:43,720 --> 00:31:46,080
and do a podcast on nutrition. 
I mean, we do a lot on live 

584
00:31:46,080 --> 00:31:48,040
Well, Be well. 
But you know, we had Dan 

585
00:31:48,040 --> 00:31:50,400
Buettner here yesterday talking 
about the Blue Zones. 

586
00:31:50,400 --> 00:31:52,480
And that's someone who, you 
know, I've known for a long time

587
00:31:52,480 --> 00:31:56,160
and followed his work. 
We had Stacey Sims come on and 

588
00:31:56,160 --> 00:31:58,320
talk about Women's Health. 
And that's something I'm very 

589
00:31:58,320 --> 00:32:00,200
well versed in, especially being
a nutritionist. 

590
00:32:00,720 --> 00:32:04,200
And I was like, I need to think 
about what are the kind of 

591
00:32:04,200 --> 00:32:07,560
scientific studies that I know 
apart from broccoli sprouts that

592
00:32:07,560 --> 00:32:09,600
I like. 
I really know about sprouts 

593
00:32:09,600 --> 00:32:11,360
being a nutritionist. 
And I was like, this is the 

594
00:32:11,360 --> 00:32:16,040
first time when I really know 
actually quite little about 

595
00:32:16,040 --> 00:32:19,440
this, which surprises me because
it's in my field. 

596
00:32:19,640 --> 00:32:21,640
That's right. 
And it shows actually how there 

597
00:32:21,640 --> 00:32:24,520
isn't as much conversation. 
And I was thinking, well, where 

598
00:32:24,920 --> 00:32:27,080
where are we going to go for an 
hour on Sprouts? 

599
00:32:27,680 --> 00:32:30,920
And the amazing information that
you're coming out of is just how

600
00:32:30,920 --> 00:32:33,320
powerful and nutrient rich these
are. 

601
00:32:33,400 --> 00:32:36,840
Yeah, it's interesting. 
Do you know Doctor Robin Burson 

602
00:32:36,840 --> 00:32:38,800
from Parsley Health? 
No. 

603
00:32:39,000 --> 00:32:43,560
So Parsley Health is a 
functional medicine health 

604
00:32:43,560 --> 00:32:48,960
program in the US where they 
have functional medicine 

605
00:32:48,960 --> 00:32:52,840
doctors, nutritionists, 
dietitians, health coaches and 

606
00:32:52,840 --> 00:32:55,880
nurses and they believe food is 
medicine. 

607
00:32:56,560 --> 00:33:00,880
And they have 10s of thousands 
of patients that say I am 

608
00:33:00,880 --> 00:33:04,000
interested in food as medicine, 
I don't want to go down the 

609
00:33:04,000 --> 00:33:07,160
normal path. 
So prior to getting any 

610
00:33:07,160 --> 00:33:10,280
insurance, etcetera, they paid 
with their own dollars to be 

611
00:33:10,280 --> 00:33:13,560
part of Parsley Health. 
So I met Robin nine years ago. 

612
00:33:14,240 --> 00:33:17,200
We reconnected recently. 
I sent her a sprouting kit. 

613
00:33:17,440 --> 00:33:22,160
Her seven-year old son loves it 
and is spouting and she loves 

614
00:33:22,320 --> 00:33:24,720
the spouts and she loves that 
the son is spouting. 

615
00:33:25,280 --> 00:33:29,880
And so now we have 30 of their 
practitioners. 

616
00:33:30,000 --> 00:33:35,000
So a little less than half all 
have spouting company kits and 

617
00:33:35,000 --> 00:33:37,760
seeds. 
And I'm going to do private 

618
00:33:38,920 --> 00:33:42,240
zooms and webinars with them on 
educating. 

619
00:33:42,480 --> 00:33:45,960
And all of a sudden the each of 
them have 500 patients that they

620
00:33:46,200 --> 00:33:48,960
they serve. 
So it's a matter of literally 

621
00:33:48,960 --> 00:33:54,960
using the technology that exists
today with ancient technology 

622
00:33:55,480 --> 00:34:00,080
that makes sense and get it out 
there because it's this is an 

623
00:34:00,080 --> 00:34:05,280
idea whose time has come. 
But if you were to go to Japan 

624
00:34:05,440 --> 00:34:08,199
and I was just on the phone, you
know, with the Japanese 

625
00:34:08,199 --> 00:34:12,600
executive this morning in Japan,
sprouts are broccoli sprouts are

626
00:34:12,600 --> 00:34:16,840
a billion dollar business. 
They have one company that sells

627
00:34:16,840 --> 00:34:21,800
sprouts to 20,000 retail stores.
So like little 7 elevens are 

628
00:34:21,800 --> 00:34:26,159
selling little, you know, 200 
gram packs of broccoli sprouts 

629
00:34:27,560 --> 00:34:32,360
in 20,000 stores. 
So they're selling about 500,000

630
00:34:32,360 --> 00:34:35,120
servings a day of broccoli 
sprouts in Japan. 

631
00:34:35,960 --> 00:34:41,440
So you know, and, and you know, 
Okinawa, it is a Blue Zone, but 

632
00:34:41,440 --> 00:34:43,159
other parts, but just in 
general. 

633
00:34:43,400 --> 00:34:48,320
So I think it's just a matter 
of, you know, having a vision 

634
00:34:49,600 --> 00:34:51,600
and then executing on the 
vision. 

635
00:34:52,080 --> 00:34:56,719
And you know, I met I met Will 
Bolstovitz online, I met Simon 

636
00:34:56,719 --> 00:34:59,080
Hill online, I met Rich Roll 
online. 

637
00:34:59,080 --> 00:35:04,360
I met all these people online, 
Darren, Oleen, Gemma and I'm. 

638
00:35:04,360 --> 00:35:06,160
Sprouting. 
Yeah, and now I've met all these

639
00:35:06,160 --> 00:35:09,720
people in person too. 
So these offline relationships 

640
00:35:09,720 --> 00:35:15,880
become online relationships and 
the fact that the people who are

641
00:35:15,920 --> 00:35:20,760
in the know, like in Fiber 
Fueled, Will Bolsowitz talks 

642
00:35:20,760 --> 00:35:24,400
about sprouts in the in the 
Fiber Fueled cookbook, he talks 

643
00:35:24,400 --> 00:35:27,680
about sprouts because he 
understands the microbiome. 

644
00:35:27,960 --> 00:35:31,360
And so it's very easy with 
sprouts to increase the 

645
00:35:31,360 --> 00:35:33,840
microbial diversity that you 
have. 

646
00:35:34,080 --> 00:35:37,240
And the US guidelines, I don't 
know what it is in the UK, but 

647
00:35:37,240 --> 00:35:41,960
the US guidelines recommend 
between 4 and 13 servings of 

648
00:35:41,960 --> 00:35:45,280
fruits and vegetables every day,
and sprouts fit right in there 

649
00:35:45,280 --> 00:35:49,000
as a vegetable. 
So you can have a really healthy

650
00:35:49,000 --> 00:35:52,400
gut microbe microbiome with 
sprouts. 

651
00:35:52,480 --> 00:35:55,560
I love that they're reckoning 
between 4 and 13 different 

652
00:35:55,560 --> 00:35:58,760
vegetables a day. 
Here in the UK we only recommend

653
00:35:58,760 --> 00:36:01,640
5A day, although we know that 
scientific studies show that you

654
00:36:01,640 --> 00:36:04,400
need at least nine a day to kind
of have a good diverse 

655
00:36:04,400 --> 00:36:05,880
microbiome. 
But I think we're too scared to 

656
00:36:05,880 --> 00:36:08,040
say that in the UK because we 
can't even keep to 5. 

657
00:36:09,240 --> 00:36:10,880
People are struggling to make to
five. 

658
00:36:11,240 --> 00:36:13,320
So if we say 9, I think people 
might just give up. 

659
00:36:13,880 --> 00:36:16,000
Well, in America, the average 
doesn't, you know, there's no 

660
00:36:16,000 --> 00:36:19,440
shame in the UK, but in America 
the average person is having one

661
00:36:19,600 --> 00:36:21,880
and that could be French fries 
or potato chips. 

662
00:36:22,320 --> 00:36:25,200
So the, the standards don't mean
anything, but I think they're 

663
00:36:25,200 --> 00:36:28,640
going to make a big change. 
And I really think that's where 

664
00:36:28,640 --> 00:36:31,760
entrepreneurship comes in. 
That's where social media comes 

665
00:36:31,760 --> 00:36:34,560
in. 
That's where like, you know, 

666
00:36:34,680 --> 00:36:37,600
having that The Alchemist comes 
in. 

667
00:36:38,040 --> 00:36:41,720
I love The Alchemist. 
I mean, broccoli sprouts are 

668
00:36:41,720 --> 00:36:45,720
kind of the one that would come 
to my mind, but do you have any 

669
00:36:45,720 --> 00:36:48,200
kind of like what some 
interesting research has come 

670
00:36:48,200 --> 00:36:51,240
out recently about sprouts that 
you could share with us? 

671
00:36:51,520 --> 00:36:55,520
I mean they're probably the most
recent ones are the continuing 

672
00:36:55,560 --> 00:37:00,880
of how they open up the NRF 2 
pathway and how they're 

673
00:37:00,880 --> 00:37:04,000
anti-inflammatory. 
So that's a big part. 

674
00:37:04,000 --> 00:37:09,720
Explain the NRF 2 pathway. 
So the NERF pathway is something

675
00:37:09,720 --> 00:37:14,920
that controls how the body 
detoxes and if the body doesn't 

676
00:37:14,920 --> 00:37:19,600
detox, it gets inflamed and it 
affects all of the internal 

677
00:37:19,600 --> 00:37:24,360
organs in the structures. 
So doctor Rhonda Patrick did a 

678
00:37:24,360 --> 00:37:29,920
lot of work, you know, on 
looking at the anti-inflammatory

679
00:37:30,040 --> 00:37:32,520
components of that. 
So if you were to look at what 

680
00:37:32,520 --> 00:37:35,840
is the cause of heart disease, 
it's inflammation of, of the 

681
00:37:35,840 --> 00:37:40,120
arteries. 
And so the, the, the work that 

682
00:37:40,120 --> 00:37:45,320
actually how sprouts are 
anti-inflammatory is 1, how 

683
00:37:45,320 --> 00:37:51,000
sprouts can detoxify benzene and
air pollutants is just another 

684
00:37:51,000 --> 00:37:54,040
one. 
How interesting research, like 

685
00:37:54,040 --> 00:37:57,240
there's no cure to autism, 
right? 

686
00:37:57,400 --> 00:38:02,480
But there is research that says 
that when someone who is 

687
00:38:02,640 --> 00:38:08,560
experiencing symptoms of autism 
experiences a fever, their 

688
00:38:08,560 --> 00:38:11,760
symptoms get reduced. 
So there's something in the 

689
00:38:11,760 --> 00:38:15,880
brain that the fever shifts the 
brain chemistry. 

690
00:38:15,960 --> 00:38:20,600
So someone will act less, less 
raging less, you know, erratic 

691
00:38:20,600 --> 00:38:21,600
behavior in the. 
Life. 

692
00:38:21,640 --> 00:38:24,160
They have sprouts. 
Well, this is if they have a 

693
00:38:24,160 --> 00:38:28,840
normal fever, like a fever, like
a heat fever and the like. 

694
00:38:29,720 --> 00:38:34,520
The broccoli sprouts through 
their hermetic effect create 

695
00:38:34,520 --> 00:38:39,480
heat shock proteins in the 
brain, which are similar to the 

696
00:38:39,480 --> 00:38:46,240
behavior of a fever, which 
lessens the the behavior and 

697
00:38:46,240 --> 00:38:51,680
effects of the of the autism. 
So lots of research if you want 

698
00:38:51,680 --> 00:38:57,480
to go down that rabbit hole, 
right type dementia, 

699
00:38:57,480 --> 00:38:59,960
Alzheimer's. 
Biggest killer in the UK? 

700
00:39:00,120 --> 00:39:07,720
Right, AKA type 3 diabetes is 
totally an impact of you know, 

701
00:39:07,960 --> 00:39:13,320
being overweight, obese, the 
calcification of the brain and 

702
00:39:14,000 --> 00:39:16,520
that there's no reversal 
actually things that you could 

703
00:39:16,520 --> 00:39:21,400
do to mitigate the benefits. 
So one overall just whole food 

704
00:39:21,400 --> 00:39:26,200
plant based diet is one. 
Well, the the research on the 

705
00:39:26,200 --> 00:39:30,520
broccoli sprouts is they 
actually can penetrate and have 

706
00:39:30,880 --> 00:39:37,520
greater and faster results 
because of the enzymatic parts 

707
00:39:37,600 --> 00:39:41,120
and the glucosinolate effects 
things. 

708
00:39:41,120 --> 00:39:45,880
So it's very fast reacting. 
So in general it's well known 

709
00:39:46,080 --> 00:39:51,200
that cruciferous vegetables have
glucosinolate in them that can 

710
00:39:51,200 --> 00:39:55,400
have these chemo protective and 
effects on brain chemistry. 

711
00:39:55,800 --> 00:39:59,960
So when they looked at all the 
cruciferous vegetables, broccoli

712
00:40:00,160 --> 00:40:02,400
had the most of the 
glucosinolate. 

713
00:40:03,200 --> 00:40:07,560
When they looked at what kind of
broccoli, was it broccoli, Rob? 

714
00:40:07,560 --> 00:40:10,200
Was it Calabrese broccoli? 
Was it this broccoli? 

715
00:40:10,600 --> 00:40:14,200
It turns out it wasn't the type 
of broccoli as much as it was 

716
00:40:14,280 --> 00:40:17,920
the stage, and the stage was the
sprouting stage. 

717
00:40:19,680 --> 00:40:23,960
So it has to do with, not. 
Only the varietal, but it has to

718
00:40:23,960 --> 00:40:27,760
do with the stage and so the 
broccoli seeds that you have on 

719
00:40:27,760 --> 00:40:31,440
that table. 
There every seed is given a 

720
00:40:31,520 --> 00:40:35,920
finite amount of the 
glucosinolate and as it grows 

721
00:40:37,040 --> 00:40:39,200
the amount actually gets 
diluted. 

722
00:40:40,160 --> 00:40:45,480
So theoretically you would eat 
the sprouting the seeds to get 

723
00:40:45,480 --> 00:40:48,120
the most, except the seeds don't
digest well. 

724
00:40:48,120 --> 00:40:50,120
I was going to say that. 
Like how is that going to react?

725
00:40:50,120 --> 00:40:51,880
With my gut, not very 
bioavailable. 

726
00:40:51,880 --> 00:40:54,800
You could grind. 
Those you could crush, them you 

727
00:40:54,800 --> 00:40:57,000
could. 
If you cook them you can make 

728
00:40:57,000 --> 00:40:59,760
them more bioavailable. 
But then you end up killing the 

729
00:40:59,760 --> 00:41:04,440
enzyme myrosinase, which is 
required to trigger the 

730
00:41:04,440 --> 00:41:09,360
conversion of the glucoraphanin 
into sulfurophane. 

731
00:41:09,440 --> 00:41:15,600
So you need both the enzyme and 
the compound in order to get a 

732
00:41:15,600 --> 00:41:18,440
sulforaphane. 
So that's where the best and 

733
00:41:18,440 --> 00:41:22,320
easiest and most scalable form 
is, to consume them in the 

734
00:41:22,320 --> 00:41:30,440
sprout form. 
So many of us are confused about

735
00:41:30,440 --> 00:41:32,520
how. 
We can improve on mitochondrial 

736
00:41:32,520 --> 00:41:34,720
health. 
So we, we started at the 

737
00:41:34,720 --> 00:41:37,760
beginning about talking about 
VO2 Max is looking as A1 

738
00:41:37,760 --> 00:41:41,480
predictor, but you talk so much 
and you've pioneered this whole 

739
00:41:41,480 --> 00:41:46,440
sector with exercise to help 
support mitochondrial function. 

740
00:41:47,000 --> 00:41:50,600
So although we're in a bit of an
explosive of chronic disease 

741
00:41:50,600 --> 00:41:53,360
right now, there is a lot of 
things that we can do. 

742
00:41:53,400 --> 00:41:56,160
We've got to have hope to get 
our mitochondrial health like 

743
00:41:56,160 --> 00:41:59,520
pumping back. 
So you have pioneered and I know

744
00:41:59,520 --> 00:42:01,760
that you know, there's a lot 
more to it, but you have 

745
00:42:01,760 --> 00:42:04,800
pioneered zone 2 training. 
So I thought it's important to 

746
00:42:04,800 --> 00:42:07,920
start there. 
Why is zone 2 training so 

747
00:42:07,920 --> 00:42:10,000
important for our mitochondrial 
health? 

748
00:42:11,360 --> 00:42:14,520
Well, I mean everything. 
Starts with professional 

749
00:42:14,520 --> 00:42:17,560
athletes, they have taught us a 
lot, right? 

750
00:42:17,560 --> 00:42:20,160
I always say we cannot 
understand imperfection. 

751
00:42:20,160 --> 00:42:22,600
It wouldn't understand 
perfection in the 1st place. 

752
00:42:23,240 --> 00:42:26,800
Those are the the, the Formula 
One cars, right? 

753
00:42:26,800 --> 00:42:29,920
Those are the gold standard of 
what a human should be, right, 

754
00:42:30,040 --> 00:42:32,920
Metabolically speaking, right? 
And This is why I've been 

755
00:42:32,920 --> 00:42:36,440
fortunate for almost 30 years 
to, to be able to work with 

756
00:42:36,440 --> 00:42:40,240
these kind of humans and be able
to understand them very well. 

757
00:42:40,720 --> 00:42:44,000
So they have taught us a lot in 
order to understand other 

758
00:42:44,520 --> 00:42:47,640
concepts in, in different, and 
pathologies characterized by 

759
00:42:47,640 --> 00:42:50,160
these functions at the metabolic
cellular level, right. 

760
00:42:50,600 --> 00:42:53,600
So performance on one hand, 
right, it's about as I 

761
00:42:53,600 --> 00:42:59,440
mentioned, about producing ATP 
fast, producing energy fast and 

762
00:42:59,440 --> 00:43:02,920
lasting as long as you can. 
Competition is that being as 

763
00:43:02,920 --> 00:43:05,640
fast as you can for as long as 
you can, right? 

764
00:43:05,720 --> 00:43:10,800
That's whether whether we're 
talking about swimming or rowing

765
00:43:10,800 --> 00:43:14,840
or cycling or football, 
basketball, you need to be fast 

766
00:43:15,120 --> 00:43:16,880
and you need to sustain that 
effort, right? 

767
00:43:17,160 --> 00:43:22,160
So for that, you need to produce
ATP at very high levels and have

768
00:43:22,160 --> 00:43:25,880
a very metabolically efficient 
engine, right? 

769
00:43:26,120 --> 00:43:29,840
Which is what happens at the 
cell and that furnace, that 

770
00:43:29,880 --> 00:43:34,880
powerhouse, that central part of
that engine, the cell is 

771
00:43:34,880 --> 00:43:38,400
mitochondria, right? 
So what do we need to do with 

772
00:43:38,400 --> 00:43:40,320
athletes? 
Improve their mitochondrial 

773
00:43:40,320 --> 00:43:44,240
function? 
So for that, back in the days, 

774
00:43:44,240 --> 00:43:46,480
I, I developed these 
methodologies to try to 

775
00:43:46,480 --> 00:43:50,440
understand how we can translate 
what we were learning about 

776
00:43:50,920 --> 00:43:52,800
cellular metabolism into 
training. 

777
00:43:53,240 --> 00:43:57,200
So we know that different 
exercise intensities elicit 

778
00:43:57,280 --> 00:44:01,520
different metabolic results. 
It's not the same result when 

779
00:44:01,520 --> 00:44:04,640
you go for like an easy spin on 
the bike, for example. 

780
00:44:05,200 --> 00:44:10,040
Then if you do a 32nd Sprint, 
you're mobilizing different 

781
00:44:10,040 --> 00:44:13,720
energy systems, right? 
So that's what I saw in the 

782
00:44:13,720 --> 00:44:16,120
laboratory with this 
methodologies with a metabolic 

783
00:44:16,120 --> 00:44:20,080
card with the lactate and I 
start to define different 

784
00:44:20,080 --> 00:44:23,560
training zones because there 
were different metabolic events.

785
00:44:23,640 --> 00:44:27,920
If you do a maximal, I mean an 
incremental exercise intensity, 

786
00:44:28,240 --> 00:44:31,400
you see this beautifully. 
And anybody who has done this 

787
00:44:31,400 --> 00:44:35,920
test or performed this test as 
an as an operator, you can see 

788
00:44:35,920 --> 00:44:38,440
these events happening in front 
of your eyes, right? 

789
00:44:38,880 --> 00:44:43,000
And therefore we're talking 
about from very low intensity 

790
00:44:43,480 --> 00:44:46,000
all the way to maximum 
sprinting, right? 

791
00:44:46,320 --> 00:44:50,000
So if you, if you put together 
the dot, the dots, you're going 

792
00:44:50,000 --> 00:44:54,360
to see these metabolic events. 
That being said, that's why I, I

793
00:44:54,360 --> 00:44:58,040
created different training zones
because I couldn't tell an 

794
00:44:58,040 --> 00:45:02,880
athlete, hey, you're in a, in a 
high glycolytic intensity or 

795
00:45:02,880 --> 00:45:06,200
you're in 100% oxidity 
phosphorylation state. 

796
00:45:06,200 --> 00:45:07,480
That's why you have to train, 
right? 

797
00:45:08,120 --> 00:45:10,200
You cannot speak that language, 
right. 

798
00:45:10,440 --> 00:45:13,720
So I, I had to do something that
was very easy to understand. 

799
00:45:14,120 --> 00:45:18,240
And that's what I decided in 
zone one through zone 6, right? 

800
00:45:18,240 --> 00:45:20,480
Then I started by trial and 
error. 

801
00:45:20,480 --> 00:45:24,600
OK, now let's try the next step.
OK, what is the intensity that 

802
00:45:24,840 --> 00:45:27,800
elicits the best effect? 
That's just for mitochondria, 

803
00:45:27,800 --> 00:45:29,920
but for other intensities, 
right? 

804
00:45:30,680 --> 00:45:34,000
Because we, we always have to 
remember that when it comes to 

805
00:45:34,440 --> 00:45:38,240
for athletic performance, you 
always win competitions at the 

806
00:45:38,240 --> 00:45:40,840
high intensities. 
I have never heard about any 

807
00:45:40,840 --> 00:45:43,880
athlete or seen any athlete 
winning a, a competition that in

808
00:45:43,880 --> 00:45:46,680
the zone 2 or low intensities 
never happens. 

809
00:45:47,280 --> 00:45:50,080
So but unfortunately, people are
taking to the, to the extremes 

810
00:45:50,080 --> 00:45:52,160
now and all of a sudden high 
intensity is gone. 

811
00:45:52,160 --> 00:45:53,920
It's worthless. 
Well, it depends. 

812
00:45:53,920 --> 00:45:56,720
If you're an athlete, you must 
train high intensity. 

813
00:45:56,720 --> 00:46:01,280
And my athletes train very high 
intensity is in fact, you know, 

814
00:46:01,320 --> 00:46:06,200
like about 50% of all the best 
times that PRS happened during 

815
00:46:06,200 --> 00:46:08,720
training that competition, 
right? 

816
00:46:08,960 --> 00:46:11,040
So it's very high intensity 
because you need to stimulate 

817
00:46:11,040 --> 00:46:12,720
that. 
So anyways, that's why you set 

818
00:46:12,720 --> 00:46:15,960
up all these training zones and 
that's what I started to see 

819
00:46:15,960 --> 00:46:18,880
people in the responses back in 
the laboratory where you can 

820
00:46:18,880 --> 00:46:23,280
study that metabolic response 
very closely and see which 

821
00:46:23,680 --> 00:46:25,360
trainings have improved the 
most. 

822
00:46:25,680 --> 00:46:27,920
So what I saw is that that's 
zone 2. 

823
00:46:28,560 --> 00:46:31,480
That was the one they improved 
the most, 2 parameters that I 

824
00:46:31,480 --> 00:46:36,160
mentioned earlier, fat oxidation
and lactate clearance capacity, 

825
00:46:36,520 --> 00:46:38,640
which both are surrogates of 
monochondral function. 

826
00:46:38,920 --> 00:46:43,400
I was seeing this over 25 years 
ago and and then obviously 

827
00:46:43,400 --> 00:46:46,400
working with athletes, you saw 
that also in the competition. 

828
00:46:46,840 --> 00:46:49,080
That's where you saw that the 
action, right? 

829
00:46:49,800 --> 00:46:51,640
And so that's why the zone 2 
came along. 

830
00:46:51,640 --> 00:46:55,960
But of course you have higher 
intensities from 4 some 5, which

831
00:46:55,960 --> 00:47:00,160
are you know that that turbo, 
you need to improve that, that 

832
00:47:00,160 --> 00:47:02,800
turbo, right? 
The important thing is that you 

833
00:47:02,800 --> 00:47:05,840
also have to train the turbo, 
which are like the high 

834
00:47:05,840 --> 00:47:09,840
intensities that zone 5, zone 4,
because you need to stimulate 

835
00:47:09,840 --> 00:47:12,520
that tour because that's where 
you're going to improve the 

836
00:47:12,520 --> 00:47:15,040
competition as well. 
But then you need to stimulate 

837
00:47:15,040 --> 00:47:17,320
also the Sprint because 
sometimes you need to Sprint, 

838
00:47:17,320 --> 00:47:19,080
you know. 
But anyways, but when it comes 

839
00:47:19,080 --> 00:47:20,880
to mitochondrial function, 
that's important. 

840
00:47:21,280 --> 00:47:25,520
But when it comes to VO2, right,
which is the cardio respiratory 

841
00:47:25,520 --> 00:47:28,800
adaptations, training high 
intensity is very efficient. 

842
00:47:29,120 --> 00:47:33,120
That's probably more efficient, 
if if not more efficient than 

843
00:47:33,120 --> 00:47:36,120
training at zone 2. 
But as I said from the 

844
00:47:36,120 --> 00:47:39,160
beginning, that's, that's the 
how you express your cardio 

845
00:47:39,160 --> 00:47:42,320
respiratory adaptations to 
exercise and right. 

846
00:47:42,320 --> 00:47:45,840
And, and, but another thing is 
like how well my kind of 

847
00:47:45,840 --> 00:47:49,200
function works. 
So anyway, so this is what now 

848
00:47:49,200 --> 00:47:51,640
from from the lessons that we 
have learned from elite 

849
00:47:51,640 --> 00:47:55,320
athletes, then I started working
with people with from different 

850
00:47:55,640 --> 00:47:59,800
pathologies, right, and chronic 
diseases, including type 2 

851
00:47:59,800 --> 00:48:04,600
diabetes, cardiac rehab 
patients, oncology patients and 

852
00:48:04,720 --> 00:48:06,720
metabolic syndrome. 
And that's what I saw in this, 

853
00:48:06,800 --> 00:48:11,320
in these people also improved 
mitochondrial function the most 

854
00:48:11,480 --> 00:48:15,680
that, that training. 
And also people, yes, that's 

855
00:48:15,680 --> 00:48:18,200
what I was seeing. 
And also with people who just 

856
00:48:18,200 --> 00:48:22,000
wanted to get fitter, typical 
person who hadn't has been 

857
00:48:22,000 --> 00:48:25,640
struggling forever because they 
only did heat, for example. 

858
00:48:26,200 --> 00:48:29,320
And at first they see results, 
but eventually they get injured 

859
00:48:29,320 --> 00:48:32,720
or they get discouraged or they 
lose patience with that because 

860
00:48:32,720 --> 00:48:36,040
it's it's not sustainable for 
many people, not for all, of 

861
00:48:36,040 --> 00:48:38,960
course. 
So I am not saying that you have

862
00:48:38,960 --> 00:48:43,200
to disregard high intensity at 
all, but I think that you need 

863
00:48:43,200 --> 00:48:45,320
to reduce the amount. 
And this is what we know very 

864
00:48:45,320 --> 00:48:49,080
well, again, from the lessons we
learn from athletes that you 

865
00:48:49,080 --> 00:48:51,800
cannot sustain high intensity 
training all the time. 

866
00:48:52,320 --> 00:48:57,600
And we don't see that, I mean, 
in that, well, any of us who has

867
00:48:57,600 --> 00:49:01,680
been working with athletes at 
the high level can confirm this.

868
00:49:02,080 --> 00:49:05,800
You know, you don't see, let's 
say like very high intensity 

869
00:49:05,800 --> 00:49:08,640
sport, you know, like swimming, 
right? 

870
00:49:09,240 --> 00:49:12,280
It's under a minute, OK, It's 
under a minute. 

871
00:49:12,280 --> 00:49:13,680
OK, what do we have to do to 
training? 

872
00:49:13,680 --> 00:49:15,280
What's, what's your intuition 
tells you? 

873
00:49:15,840 --> 00:49:19,960
Let's just do 4050 second 
sprints all day, right? 

874
00:49:20,560 --> 00:49:22,920
OK. 
We can't be so naive to think 

875
00:49:22,920 --> 00:49:26,600
that the best coaches in the 
world and the best swimmers have

876
00:49:26,600 --> 00:49:28,680
thought about this, right? 
Of course they have. 

877
00:49:29,080 --> 00:49:31,760
Does it work Well, just go 
around any swimming pool around 

878
00:49:31,760 --> 00:49:34,440
the world with the best swimmers
in the world. 

879
00:49:34,800 --> 00:49:39,760
They spend hours a day, two, 3-4
hours a day, swimming up and 

880
00:49:39,760 --> 00:49:43,080
down, up and down. 
And of course they do intervals,

881
00:49:43,360 --> 00:49:46,320
but it's not sustainable. 
And you can take this to any 

882
00:49:46,320 --> 00:49:49,120
sport out there, right? 
So the same thing, you know, 

883
00:49:49,120 --> 00:49:52,680
for, for regular life, high 
intensity is important, but but 

884
00:49:52,680 --> 00:49:55,800
it's not sustainable. 
And, and the zone 2, the 

885
00:49:55,800 --> 00:50:00,200
characteristic that has had is 
that it works and it's 

886
00:50:00,200 --> 00:50:02,680
sustainable. 
So when we think about zone 2 

887
00:50:02,680 --> 00:50:04,920
and tell me if. 
I'm wrong, but I think I always 

888
00:50:04,920 --> 00:50:10,480
think about zone 2IN training 
that I can just about talk, but 

889
00:50:10,480 --> 00:50:15,040
not in a comfortable way. 
How can someone understand if 

890
00:50:15,040 --> 00:50:17,480
they don't have a wearable? 
How can they understand where 

891
00:50:17,480 --> 00:50:20,560
zone 2 is? 
Yeah, that's a good question. 

892
00:50:20,560 --> 00:50:23,240
And and this is this is about 
about it. 

893
00:50:24,040 --> 00:50:27,360
And it, it resembles closely to 
what we see in the laboratory 

894
00:50:27,360 --> 00:50:31,160
when we establish the parameters
for for that zone 2 and the 

895
00:50:31,160 --> 00:50:32,840
other the rest of the zones, 
right. 

896
00:50:33,160 --> 00:50:36,920
Yes, that's an intensity where 
definitely we cannot keep this 

897
00:50:36,920 --> 00:50:39,040
conversation. 
This would be arresting as we 

898
00:50:39,040 --> 00:50:42,800
are, but it's a conversation 
that you can't sustain. 

899
00:50:42,800 --> 00:50:47,280
I mean, you can't sustain, but 
it takes an effort, right? 

900
00:50:47,280 --> 00:50:50,560
It's a forced conversation that 
you have to breathe. 

901
00:50:50,800 --> 00:50:52,800
We have to talk, but you can't 
sustain it. 

902
00:50:52,800 --> 00:50:56,560
But with an effort, if you can't
sustain, if you cannot sustain 

903
00:50:56,560 --> 00:51:00,840
that conversation for for more 
than a few seconds, right, That 

904
00:51:01,160 --> 00:51:03,720
you're already in very high 
intensity. 

905
00:51:04,040 --> 00:51:08,280
And this is due to glycolysis, 
which is another event that you 

906
00:51:08,440 --> 00:51:12,520
see very well in the laboratory 
when when you're working in zone

907
00:51:12,520 --> 00:51:17,080
2, you're burning glucose, but 
you're burning fat. 

908
00:51:17,720 --> 00:51:21,000
And that's the intensity of the 
one you burn the most fat, which

909
00:51:21,000 --> 00:51:24,840
is another concept not getting 
very popular, which is the fat 

910
00:51:24,840 --> 00:51:27,520
Max, right? 
That's intensity of the one you 

911
00:51:27,520 --> 00:51:30,240
burn the most fat. 
I've been using that concept for

912
00:51:30,720 --> 00:51:34,600
25 years at least and, and using
for weight loss purposes too. 

913
00:51:34,960 --> 00:51:38,680
People would come to the 
laboratory and because they've 

914
00:51:38,680 --> 00:51:42,120
been trying to lose weight 
through exercise and, and they 

915
00:51:42,120 --> 00:51:44,640
can't. 
And then when you do the test, 

916
00:51:44,640 --> 00:51:47,880
you see that they've been, 
they've been exercising too high

917
00:51:47,880 --> 00:51:52,080
intensities where you burn 0 fat
and you show that to them 

918
00:51:52,080 --> 00:51:55,600
because in the laboratory you 
see very well when you burn the 

919
00:51:55,600 --> 00:51:58,880
fat, you see the grams per 
minute, the fat oxidation in 

920
00:51:58,880 --> 00:52:00,800
grams per minute and 
carbohydroxidation. 

921
00:52:01,240 --> 00:52:05,360
So there gets to a point that 
you get to your fat Max and then

922
00:52:05,360 --> 00:52:09,680
as exercise intensity increases,
the fat disappears and you would

923
00:52:09,680 --> 00:52:13,600
burn 0 fat. 
And why is that is because as 

924
00:52:13,600 --> 00:52:18,880
you go on to a higher exercise 
intensities the the cells the. 

925
00:52:18,880 --> 00:52:23,120
Muscles. 
Need faster ATP, faster energy, 

926
00:52:23,840 --> 00:52:29,320
and that energy cannot be 
supplied by fat anymore because 

927
00:52:29,320 --> 00:52:33,120
while fat can give you more 
overall energy, it's slower. 

928
00:52:33,200 --> 00:52:35,280
It's like a diesel gasoline, 
right? 

929
00:52:35,280 --> 00:52:37,360
It's lower away. 
It takes more time to give you 

930
00:52:37,360 --> 00:52:40,920
that energy, which when you're 
at lower intensity is great, 

931
00:52:41,320 --> 00:52:42,920
right? 
This is part of the evolution, 

932
00:52:43,080 --> 00:52:48,040
right, of humans, because we can
only store about half a kilo, 

933
00:52:48,760 --> 00:52:52,280
500 grams, like 2 lbs of 
glycogen. 

934
00:52:52,600 --> 00:52:56,800
No, 1 LB of glycogen, sorry, 
which is how we store glucose, 

935
00:52:56,800 --> 00:52:59,920
carbohydrates, right? 
So the body tends to preserve 

936
00:53:00,320 --> 00:53:05,120
that tank very well and for that
starts using other fuels, mainly

937
00:53:05,120 --> 00:53:07,880
fat, right? 
But when exercise intensity is 

938
00:53:07,880 --> 00:53:15,160
very high, fat cannot be cannot 
give you energy fast enough and 

939
00:53:15,160 --> 00:53:18,360
you need to switch to 
carbohydrates and then and 

940
00:53:18,360 --> 00:53:20,600
sorry, I've been going the long 
way. 

941
00:53:21,080 --> 00:53:25,720
This is what happens is like you
suppress fat and This is why a 

942
00:53:25,720 --> 00:53:28,720
lot of people were not burning 
fat because they were always in 

943
00:53:29,080 --> 00:53:32,080
in carbohydrate burning. 
They were not burning adipose 

944
00:53:32,080 --> 00:53:34,680
tissue. 
But then through the talk test, 

945
00:53:34,680 --> 00:53:38,600
to your point, the fact you're 
speaking fast is because you're 

946
00:53:38,600 --> 00:53:41,400
burning a lot of carbohydrates, 
you're producing a lot of 

947
00:53:41,400 --> 00:53:46,640
lactate and you start buffering 
that lactate and that CO2 that's

948
00:53:46,640 --> 00:53:50,080
part of producing, of buffering 
the lactate and that forces you 

949
00:53:50,080 --> 00:53:54,920
to breathe faster, right? 
So when you're breathing faster,

950
00:53:54,920 --> 00:53:59,080
you're at a higher metabolic 
stress and you you start 

951
00:53:59,720 --> 00:54:02,760
decreasing significantly the 
amount of fat burning. 

952
00:54:02,880 --> 00:54:06,520
So when you can't stop at all or
when you can't speak at all, 

953
00:54:06,760 --> 00:54:09,160
you're not burning fat, you're 
burning glucose. 

954
00:54:14,640 --> 00:54:17,760
So if people are suffering with,
you know, stress, poor mood, 

955
00:54:17,760 --> 00:54:22,000
depression, how should they be 
thinking about daily movement in

956
00:54:22,040 --> 00:54:25,520
relation to their fascia if the 
body is not able? 

957
00:54:25,520 --> 00:54:30,640
To move. 
It stagnates and we're not able 

958
00:54:30,640 --> 00:54:32,840
to produce the feel good 
hormones anymore. 

959
00:54:33,920 --> 00:54:36,760
And one of the other things is 
like, if I squeeze your rib cage

960
00:54:36,760 --> 00:54:40,360
really tight, if I squeeze it, 
you're going to start getting 

961
00:54:40,360 --> 00:54:42,760
anxious because your body feels 
threatened. 

962
00:54:43,240 --> 00:54:44,920
I'm threatening your ability to 
breathe. 

963
00:54:44,920 --> 00:54:50,520
Well, what are bras doing? 
Squeezing the rib cage slightly,

964
00:54:50,760 --> 00:54:55,800
which drives a stress response. 
And so if we can reduce the 

965
00:54:55,800 --> 00:55:00,320
tension on the body, then the 
body starts to calm down. 

966
00:55:01,000 --> 00:55:03,760
If the body calms down, the 
brain calms down. 

967
00:55:04,360 --> 00:55:07,520
Because if I'm in stress, my 
body will take all of its 

968
00:55:07,520 --> 00:55:12,040
resources, all of its energy to 
try and solve the problem. 

969
00:55:12,320 --> 00:55:15,400
But if we can just give the body
more space, reduce the tension, 

970
00:55:15,400 --> 00:55:18,440
reduce the stress, then all of a
sudden the thoughts calm down. 

971
00:55:18,440 --> 00:55:22,000
Like when people do this 
practice, they say I don't have 

972
00:55:22,000 --> 00:55:24,640
any thoughts. 
Like they go complete it. 

973
00:55:24,680 --> 00:55:26,360
It completely empties their 
mind. 

974
00:55:26,760 --> 00:55:29,240
And it's because if the body's 
in stress, it drives thoughts. 

975
00:55:29,240 --> 00:55:31,520
We're trying to solve depression
through the brain. 

976
00:55:31,520 --> 00:55:34,320
It doesn't work that way. 
It's not a chemical issue. 

977
00:55:34,800 --> 00:55:37,360
It's an issue with the body. 
The body's not able to flow. 

978
00:55:37,560 --> 00:55:40,360
We're blocking the body's 
ability to perform. 

979
00:55:40,800 --> 00:55:44,000
And if we can get the body 
moving, it will start to heal, 

980
00:55:44,000 --> 00:55:46,960
and then our thoughts calm down.
Stress calms down, anxiety calms

981
00:55:46,960 --> 00:55:49,360
down. 
Yeah, I think somatic work has. 

982
00:55:49,360 --> 00:55:53,280
Been massive for my own kind of 
self experience. 

983
00:55:53,280 --> 00:55:56,840
This is obviously completely 
anecdotal, but for me, when I 

984
00:55:56,840 --> 00:56:00,360
felt the most disconnected to my
body, it's not talking therapy 

985
00:56:00,720 --> 00:56:03,320
that helps me. 
It's not journaling my thoughts 

986
00:56:03,320 --> 00:56:05,880
down. 
It's actually a connection back 

987
00:56:05,880 --> 00:56:08,640
to to my body and and my 
emotions. 

988
00:56:08,640 --> 00:56:11,200
I guess because I think we can 
all live in a world, but we're 

989
00:56:11,200 --> 00:56:14,160
very disconnected from that. 
We're kind of drawn away from 

990
00:56:14,160 --> 00:56:16,320
our body. 
And also I do think if we can 

991
00:56:16,320 --> 00:56:19,800
have a flux of emotions in our 
body, I mean, we quite like the 

992
00:56:19,800 --> 00:56:22,800
happiness ones and the excited 
ones, but they're also very 

993
00:56:22,800 --> 00:56:26,040
related to fear, the excitement 
emotions, also very related to 

994
00:56:26,040 --> 00:56:28,400
the the fear emotions. 
It's very similar chemicals, 

995
00:56:28,560 --> 00:56:30,000
really. 
Similar chemicals, but I don't 

996
00:56:30,000 --> 00:56:33,000
think we're. 
Taught to, I guess, feel 

997
00:56:33,000 --> 00:56:36,000
comfortable with them. 
Well, look, I was a guy growing 

998
00:56:36,000 --> 00:56:39,120
up in the. 
World As an athlete, everything 

999
00:56:39,120 --> 00:56:41,040
I've been taught is to suppress 
emotions. 

1000
00:56:41,680 --> 00:56:44,600
So for me it was like anger, 
maybe a little bit of happiness 

1001
00:56:44,600 --> 00:56:47,760
with my friends, but I didn't 
really have the different 

1002
00:56:47,760 --> 00:56:51,160
flavors of emotions. 
It took me a long time to become

1003
00:56:51,160 --> 00:56:54,120
emotionally aware. 
And what I realized when it 

1004
00:56:54,120 --> 00:56:56,760
comes to really helping the 
human body is there's three 

1005
00:56:56,760 --> 00:57:00,680
paths. 
One is talking, which we just 

1006
00:57:00,680 --> 00:57:03,760
talked about. 
The other one is the emotions 

1007
00:57:03,760 --> 00:57:07,320
and the other one is the body or
talking or thoughts. 

1008
00:57:07,320 --> 00:57:10,640
Let's let's put it that way. 
And when we're helping somebody,

1009
00:57:11,080 --> 00:57:13,200
you know, I, I work with a lot 
of people and they say, you 

1010
00:57:13,200 --> 00:57:15,640
know, I've tried everything. 
I, I've done talk therapy, I've 

1011
00:57:15,960 --> 00:57:17,960
whatever. 
It's because their body's not 

1012
00:57:17,960 --> 00:57:19,360
moving. 
So we got the body moving. 

1013
00:57:19,360 --> 00:57:23,120
All of a sudden, the emotions 
and the mind change as a result.

1014
00:57:23,560 --> 00:57:26,320
So if we want to access and help
the body or help somebody 

1015
00:57:26,320 --> 00:57:28,080
transform their life, you have 
to hit all three. 

1016
00:57:28,080 --> 00:57:30,840
You can't just hit one. 
When you work on the body, the 

1017
00:57:30,840 --> 00:57:33,240
emotions come up. 
When the emotions come up, now 

1018
00:57:33,240 --> 00:57:35,360
you can change your narrative, 
your thoughts, or your story 

1019
00:57:35,360 --> 00:57:37,440
about it. 
You have to hit all three 

1020
00:57:37,440 --> 00:57:39,720
levels. 
Otherwise you're not completing 

1021
00:57:39,720 --> 00:57:42,120
the loop. 
So people will do emotion 

1022
00:57:42,120 --> 00:57:44,600
therapy, but they're not 
changing the way that they see 

1023
00:57:44,600 --> 00:57:46,880
the situation. 
They're not moving their bodies.

1024
00:57:46,880 --> 00:57:49,400
So it's incomplete. 
You have to hit all three in 

1025
00:57:49,400 --> 00:57:52,400
order to really help somebody. 
So for people who are like, OK, 

1026
00:57:52,400 --> 00:57:54,880
so it's. 
Rotation, it's movement. 

1027
00:57:54,880 --> 00:57:57,360
I mean, I know you gave us one 
exercise already in the pre 

1028
00:57:57,360 --> 00:58:00,120
interview, but to give people an
understanding of these 

1029
00:58:00,120 --> 00:58:03,160
rotations, can you just give us 
some examples? 

1030
00:58:03,760 --> 00:58:05,400
You want to do one? 
Yeah, Can I do? 

1031
00:58:05,400 --> 00:58:07,120
It I mean like for anyone. 
Who's watching this? 

1032
00:58:07,120 --> 00:58:10,080
I literally have heels and a 
black long skirt on. 

1033
00:58:10,160 --> 00:58:11,840
Can I do it like this? 
Yeah, absolutely. 

1034
00:58:12,080 --> 00:58:14,080
Is this the most? 
Is this the? 

1035
00:58:14,360 --> 00:58:16,640
Most interesting dress sense 
that someone's come to you in 

1036
00:58:17,200 --> 00:58:19,200
You know, it's it's funny 
because you can really. 

1037
00:58:19,200 --> 00:58:21,960
Do this anywhere, at any time 
where so it's accessible for 

1038
00:58:21,960 --> 00:58:23,200
anyone. 
Yes, OK. 

1039
00:58:23,280 --> 00:58:25,520
Great, I sometimes do it when 
I'm in the middle of a meeting. 

1040
00:58:25,520 --> 00:58:28,240
Nobody even knows I'm doing it. 
I can do it right now on this 

1041
00:58:28,240 --> 00:58:30,320
podcast and nobody would even 
know that I was doing it. 

1042
00:58:31,120 --> 00:58:33,360
And there's different movements 
based on different scenarios. 

1043
00:58:33,360 --> 00:58:36,200
So let's do an easy 1. 
So if you take your your right, 

1044
00:58:36,200 --> 00:58:40,640
your left hand and place it on 
your trap and your right hand, 

1045
00:58:40,640 --> 00:58:44,040
just grab your elbow and you're 
going to twist the elbow 

1046
00:58:44,040 --> 00:58:47,000
outwards. 
And normally you would bring it 

1047
00:58:47,000 --> 00:58:50,200
above your head, but just keep 
it here for a moment and twist 

1048
00:58:50,720 --> 00:58:53,480
as much as you can out and lock 
it in place and just hold it 

1049
00:58:53,480 --> 00:58:55,400
there. 
And we're going to hold this for

1050
00:58:55,400 --> 00:58:57,880
about a minute. 
What we're doing here is we're 

1051
00:58:57,880 --> 00:59:01,920
taking the bone and we're 
torquing the bone outwards. 

1052
00:59:02,440 --> 00:59:07,200
As you do that, it creates 
almost like a vortex or torsion 

1053
00:59:07,200 --> 00:59:11,080
pattern in the fascia that we 
saw there, and it starts to 

1054
00:59:11,080 --> 00:59:14,840
unwind the tension deep around 
the bone all the way into the 

1055
00:59:14,840 --> 00:59:16,720
shoulder joint. 
So somebody's dealing with 

1056
00:59:16,720 --> 00:59:18,480
shoulder pain if they do 
something like this while 

1057
00:59:18,480 --> 00:59:20,000
they're sitting in a meeting, 
while they're sitting in 

1058
00:59:20,000 --> 00:59:21,600
traffic, while they're waiting 
for something. 

1059
00:59:22,320 --> 00:59:24,680
You do this for a minute, we'll 
unwind the tension. 

1060
00:59:25,440 --> 00:59:27,800
And have you seen I mean? 
It's very hard because we saw 

1061
00:59:27,800 --> 00:59:30,200
that YouTube video, but have you
seen the differences of fascia 

1062
00:59:30,200 --> 00:59:33,880
where there's a lot more stored 
tension and a lot more release 

1063
00:59:33,880 --> 00:59:36,600
tension? 
Yeah, when and you can relax. 

1064
00:59:36,800 --> 00:59:40,720
And you might feel tingling in 
your fingers, might feel lighter

1065
00:59:40,720 --> 00:59:43,760
in your shoulder, a cold or warm
sensation. 

1066
00:59:45,520 --> 00:59:48,360
What you feel is totally. 
Based on your awareness. 

1067
00:59:48,920 --> 00:59:51,840
The more in stress somebody is, 
the more disconnected from the 

1068
00:59:51,840 --> 00:59:56,200
tiny little subtle changes. 
Once the body comes out of 

1069
00:59:56,200 --> 00:59:58,600
stress, you start to really 
notice the environment around 

1070
00:59:58,600 --> 01:00:00,160
you. 
Like right now, if somebody 

1071
01:00:00,160 --> 01:00:02,320
walks into a room and they have 
an emotion, I can feel it. 

1072
01:00:03,480 --> 01:00:07,320
If I walk into a room, I can 
smell 30 feet away that there's 

1073
01:00:07,320 --> 01:00:09,600
a chemical that's in the air 
that's a threat to my body. 

1074
01:00:10,080 --> 01:00:13,400
But if I'm in stress, I'm so 
narrowed in my focus, I don't 

1075
01:00:13,400 --> 01:00:15,520
even realize the things that are
happening around me. 

1076
01:00:15,520 --> 01:00:18,560
That's what stress does. 
Stress literally diminishes all 

1077
01:00:18,560 --> 01:00:20,760
of our senses. 
So if we look at aging as an 

1078
01:00:20,760 --> 01:00:23,480
example, stress accumulated over
time. 

1079
01:00:23,480 --> 01:00:26,040
That's what aging is. 
You lose your sense of smell, 

1080
01:00:26,360 --> 01:00:29,680
you lose your touch, your 
hearing, your feeling. 

1081
01:00:29,680 --> 01:00:32,680
Everything starts to diminish. 
So if somebody's in a lot of 

1082
01:00:32,680 --> 01:00:35,520
stress and they're doing a 
movement or, or a practice to 

1083
01:00:35,520 --> 01:00:38,000
take care of their body or take 
a supplement or whatever it 

1084
01:00:38,000 --> 01:00:42,400
might be, they might not be 
aware of the changes yet. 

1085
01:00:42,960 --> 01:00:46,320
We could probably scientifically
measure it with data, but from a

1086
01:00:46,400 --> 01:00:49,080
sensation perspective, they're 
so disconnected from their body 

1087
01:00:49,080 --> 01:00:51,080
because they're in stress. 
And I was there. 

1088
01:00:51,440 --> 01:00:54,080
So doing a movement like this, 
you know, if you do this for 

1089
01:00:54,080 --> 01:00:56,520
three or four days, just this 
one movement, you'll start to 

1090
01:00:56,520 --> 01:00:59,640
notice a significant shift in 
the shoulder in the tension that

1091
01:00:59,640 --> 01:01:02,560
you're holding. 
And it's important to to bring 

1092
01:01:02,560 --> 01:01:06,280
that up because when we're in 
stress, it narrows our focus. 

1093
01:01:06,280 --> 01:01:09,080
We can't see other options. 
We can't sense the world around 

1094
01:01:09,080 --> 01:01:09,360
us.