The 5 Things That Actually Add Years to Your Life — With Dr. Stephen Cabral | Mind Pump 2977

Dr. Cabral, welcome back to the show. It's great to be here. Thanks for having me. It's always fun to have you on. So we're having you on to talk about longevity. And this is a great topic. I think Western medicine. has helped a lot with getting people to live longer, but I don't know necessarily if they're living better. I was looking at some data recently on survivability after a heart attack, and we've done a really good job with that, but people aren't necessarily healthier for long periods of time. We're just kind of keeping them alive. Um, is it safe to say you're more interested in, in keeping people healthy and active while they're alive than just keeping them alive? My goal is to add an extra healthy 20 years to people's life and keep them healthy at the same time. So I don't want it to be an either or like, yes, we are absolutely able to keep people alive longer. There's no doubt about that, but they're typically on a cocktail of at least six to eight different pharmaceuticals and they just don't have the vitality that they used to. So it's good to live longer. You get to experience more of life, but not if you're not able to do the things that you want to be able to do. So our goal is a healthy 100 years in our practice. And that starts, though, when you're in your 40s. I mean, it really does. You could say it starts before that. But ultimately, the goal is to be able to live longer, stronger, as they say, and to be able to do all the things that you used to be able to do even in your 80s and early 90s. This is great because, again, if you look at health care costs, the last 10, especially the last five years of someone's life are astronomical because of exactly what you said. They're not healthy. alive. Now I've heard people say that, you know, our lifestyle doesn't play a huge role. A lot of it's genetics. And there's a few things you could do, but you know, you said add 20 years to your life. Explain that. So conventional medicine would have you believe that honestly, nothing's up to you. It's just about your genetics and you can just live the life that you want. When I think I think that's a fine thing to say if this was like the 1950s. But we have so much data and so much research now that we know that genetics makes up a factor in what you're susceptible to, meaning people are definitely more susceptible to high blood pressure, autoimmune, high cholesterol or heart disease, other factors. But that doesn't mean that that is their destiny because we can test for these things. We know what to look for on a deeper level. And the majority of our life expectancy is all healthy lifestyle factors. So there's a few studies I want to share today. is out of Harvard, great study called The Impact of Healthy Lifestyle Factors on Life Expectancies. It was published in the Journal of Circulation. So it literally said that out of the hundreds or thousands of things that you could do for your health, there are five that truly matter. And if you follow these five, it will add 12.2 years to every man's life on average in 14 years for women. Wow. So 75 is the average life expectancy for men in the US. That would get them to about what? 87, 88 years old. Wow. For women, it takes them 92 years old. And that's what doing like five simple things. I love red light and all the special things like hyperbaric oxygen therapy, all things. But that is not what ultimately gets you. To your late 80s. I'm so glad we're going this direction because the first thing that came to mind when we started this conversation was, yeah, but the hardest part is that there's so much, I feel like this is marketed to like crazy right now, especially with people like the Brian Johnsons and people that are out there that are doing like, and I think the average person sees that and goes like, I'm not going to do all that ----. And even if it does add 10 or 15 years, there's no way I want to do that. So nailing it down to five. And there's no research showing that what he's doing will lead to living to 120 years old. Now, I do love what he's doing, meaning like he's making it interesting. He's pushing the industry forward and there might be some breakthrough along the way. There's no doubt about that. But. So as of right now, we know of a handful of things lifestyle wise that really do make a difference and they're not expensive to do. Like I love all the in-depth testing and that should be done to find things that could go wrong. But for the most part, it is a lot of the foundationals that I'd love to be able to go through today and we can kind of just break them down one by one. Yeah. Let's start. Let's talk about these five. Let's talk about one of them. Let's start. So just to get rid of the easy ones, can't smoke. That is what they find over and over. If you inhale smoke, it is going to lead to not just lung cancer, because that's what we go to right away. It actually leads to vascular issues. That's the bigger one. That's right. So the vascular issue, because it causes oxidative stress. And so when you have oxidative stress, then you start to get the inflammation in the arteries. That then leads to the atherosclerosis, the buildup of plaque or high blood pressure and stroke. So that's why smoking is such a bigger factor. So if you're predisposed to any of these things, that's going to make it worse. Now the alcohol, so this study was done, great meta-analysis study. And what they found with the alcohol was that actually most people in the study actually drank. They just drank one or less drinks per day. And so the latest research is don't drink more than three drinks for men and two drinks for women per week, because that will increase cancer risk per week. But in this study, they showed up to one drink per day seemed to be okay. Now, I will tell you, and we went over this maybe like a year or two ago, we did our biological age testing. And one of those factors was the APOE genotype. So it looks at if you're a two, three, or four, and then you have two copies of each. And for 26% of the population. The 3, 4, or 4, 4, so basically they have one of those, they don't do well with alcohol at all or saturated fats. They are just, their body is predisposed to more inflammation. So those individuals have to be really careful. The rest of people, they seem to be able to get away with a drink a day. So could you, would it be, okay, would this be fair to say then, somebody who's blood lipids. uh, are tough to manage through diet and lifestyle without them kind of really reducing saturated fat intake. Cause I've had clients like this, right? I've had a lot of clients where if we get them to eat appropriately, stick to whole natural foods, exercise, blood lipids look great. Then I've had a handful of clients where they're doing all those things. Blood lipids still don't look good. And then we got to trade out fatty acids. We got to cut down saturated fat and it makes a difference. Would that be an easy way of saying, okay, I'm probably one of those people where my lipids are. You could just kind of guess you're in that category now of the 26% of people where you don't respond to the normal diet and exercise like everybody else. Just like you said, the whole foods. You're not responding in that way. And I know we're going to talk about this potentially on another show is looking at factors that are just far more important than cholesterol alone. But it is actually really important for individuals. And then we'll get to this a little bit later. There's a specific study showing that a lot of this is predicated on your BMI. Your actual weight, meaning things respond differently in your body based on your weight. That makes sense. And the wild thing is that when they look at autoimmune issues or something called endotoxemia, lipopolysaccharides, that's basically bacteria coming out of your gut and causing all sorts of health-based issues. They found that saturated fats for people that were over 29 on their BMI, it was highly detrimental. Those same saturated fats did not cause the lipopolysaccharides or So the endotoxemia... If you had a healthy BMI. Wow. Could I say with BMI, would body composition be a better, in your opinion, would be better to look at? Because obviously muscle mass makes a difference. That's right. Fat, body fat percentage makes a difference. And being underweight isn't good either. Mm-hmm. So what we're looking at when we're looking at BMI is generally high BMI means. Well, wouldn't you also say, you think too, it's more that, or even that the person who has like a lower BMI or lower body fat percentage is also eating more often in a maintenance or a deficit versus the person who's eating and probably in more of a surplus. I mean, I noticed this with my own autoimmune issues, just back to comment on Katrina last night. Um, I had, uh, back-to-back days where I had a couple of drinks while we were on the pool. And, uh, typically, uh, I'll feel that I'll notice it on my psoriasis will flare up and it'll bother me right away. And it's just, but I'm also eating a lot less right now. So I'm in a very low, like for me, lower calories. And so it felt like, man, I didn't have any, I've got no inflammation going on. I feel really good. And I would probably attribute that to, I've been in this last week in this kind of low calorie range. Those two drinks didn't tip me over that. So do you think it's more to do with? probably that relationship or actually more to do with the body fat percentage that they're currently sitting at or a combo of both. I mean, multifactorial, just like you said. So absolutely. If, and I agree with you about the BMI, but when we're looking at it, it's like, what percent of the population you may actually know this actually exercises? It's like 13%. Yeah. If you see high BMI, the odds are they're, they're, the odds are they're, they're not too much muscle. And so that's why I say that. But I agree. I mean, again, I was, I was in the personal And I completely agree and always made that point. So having said that, that's actually the third factor is BMI. But it correlates to 12% to 20% for men and about 22% to 30% for women. So if you did it by body fat percentage alone, those numbers were actually considered healthy in this particular study. So when you look at, okay, BMI, well, what am I body fat wise? Well, like, let's just say that your BMI is high because you have a lot of muscle. But if you also have a lot of muscle and a lot of body fat, still detrimental. Sure. If you have a good amount of muscle, like all of you guys, you're not in that category because your body fat percentage is sub 20%. Right, right, right. And so that's a good way to look at it. Right, right. And waist hip ratio, right? That's so important. Yes, yes. If your visceral fat or your waist is larger, especially visceral fat, it's more inflammatory. And that's going to then increase all-cause mortality. All-cause mortality just means like all causes for death, which is typically cardiovascular, blood pressure, stroke, cancer, Alzheimer's, and diabetes. Let's go back to alcohol. So you're saying, so one drink a day for people who are not over fat doesn't seem to have that much of a detrimental effect. What about the older studies that show that there's a protective effect? Were we looking at potentially more people have better social lives? Uh, because I know in some of these older countries, like where my family's from in Italy, uh, yeah, you drink a glass of wine at night. You're typically not doing it by yourself. You're with family. Yes. And so sometimes that data kind of parses out like people are alone and people are with other people. Uh, what do you think about that? Yeah. So there's a top 10 that I've put together for my clients and that was actually, um, so stress and there's loneliness. And so those two, like, let's just say, well, you go out and you have a drink with. friends or family, whatever it is. That is the social connection that a lot of people are missing. And believe it or not, that is factored into overall quality of life and life expectancy. Those people that write down loneliness and it's high, they don't live as long. And so I'm not saying drinking is the solution, but when you look at it as like when you go out and you have a drink with a friend, it absolutely reduces overall stress. And what I would say is that But you just have to watch how close it is to bed because it does affect your sleep. It can affect your deep sleep and your REM sleep. And then that could lead to then early Alzheimer's, dementia. And certainly we know by the time you get into your 70s, you're just more at risk. Well, this episode is brought to you by Element. This is an electrolyte powder you can add to your water and it gives you electrolytes. There's no artificial sweeteners, no sugar. It tastes amazing. But here's what's special about Element. It's got a thousand milligrams of sodium. Per serving. 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MAPS 15 minutes, MAPS symmetry, MAPS strong, MAPS power lift, MAPS performance, muscle mommy, or 40 plus. That's a buy one, get one free happening right now. Go to maps15bogo.com. Here comes the show. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Back to like also the smoking, because I've heard, you know, like every insurance company, that's like their first, their number one. And most doctors I've talked to even like just a short stint of smoking can have a really long lasting effect. Like how long does it take to kind of reverse some of those symptoms you might, you might get as a result? So it can do damage to the arteries. And then we're looking at how much plaque buildup is in those arteries or has it created stenosis, like hardening of the arteries. And that can take months to years if you're following a very specific program and we can talk about a little bit later how to reverse that. But then there are studies to the contrary where after six months, you can regain about 30% of an improved max VO2, which is pretty impressive as long as you get into an exercise program. So I would say it's like, it's never too late to stop. But the oxidative stress certainly takes a toll on the body. Yeah. I'm glad you brought up that you mentioned You mentioned smoking and all the other effects, because if you actually look at... How much it increases the odds of lung cancer. It's not, and I'm going to be careful what I say. It's not this huge percentage increase. It's just scary. Lung cancer is scary. Yes. When we look at all the other stuff. Yeah, there's a lot of other effects. Yes. And I used to train vascular surgeons and we would have these conversations. I'd say, what's the number one thing in common with all of your patients? Always that. I would expect them to say, I expected them to be like obesity. They all smoke. I was like, oh, okay. It literally does the same exact damage as high blood sugar levels. It creates the advanced glycation end products, the ages, the oxidative stress. The oxidative stress creates free radical damage. The free radicals start to damage your arteries. When your arteries are damaged, that's when your LDL and other cholesterol actually matters because it's going in to the endothelial tissue, into the wall itself. And then what happens is your immune system's like, what's going on with the tissues here? And it starts to send in something called monocytes. The monocytes create macrophages essentially that's supposed to remove the fats from your tissues. Then they get kind of. Paved in like a mason, like with calcium and with collagen, and it starts to create the plaque in the arteries. And this doesn't happen over a week or a month, like not one cigarette or smoking every once in a while causes it. That's not it at all. It's what's done chronically over years. And then you compound that with food and drinking because they kind of all go together a lot of times for people without the exercise, which is improving the elasticity of your arteries. And that's when we lead to the early death. It is, you know, not to go too much on the side, but is the, the, the. The plaque on the artery, is it the body's attempt at repairing the inflammation and strengthening? It's like it's kind of like patching the walls a little bit, would you say? Yes. I mean, it's literally an immune, so it's not dysfunction at all, but the low density lipoproteins, the LDLs are kind of floating through and their job is to go to the different tissues and cells of the body, improve the cell membrane, create hormones, work with vitamin D3, et cetera. But if there's damage to the tissue, it actually makes it easier for them to get into that endothelial tissue, the inner lining of the arteries. And when that happens, then it sets off an immune cascade so that creates the inflammation and then those fatty acids can get trapped there and we start. So when you look at plaque, it's a buildup of calcium, some old white blood cells, fatty acids, the cholesterol itself, and then fibrin. And so over time, then there's less space for the blood to flow through. And that's when we can have a heart attack. Okay. So no smoking. Uh, limit alcohol or no alcohol. Is this considered all one or is this one and two? This is two. Okay. BMI was number three. Okay. And so we could also consider that body fat percentage or waist hip ratio. I like to look at all three. Sure. And so for men, the waist hip ratio is what a 0.95 and for women, sorry, 0.9. And for women it's 0.85. Okay. So essentially we want wider hips than we want wider waist. You can't stand with your feet three feet apart, right? So you've got to keep them basically where they should be. Then after that, it's actually looking at exercise that we talk about. It's not just the 75 to 150 minutes a week. It actually looks at exercise and resistance training. So I'd love to get your feedback on that when we dive a little deeper into exercise, because there's a study. Have you heard of the Generation 100 study? It's an amazing study. They basically said, what can we do exercise-wise? that would get people to live to 100 years old. So we can get deeper on that. And then the fifth one is eating a predominantly, they called it a high quality whole food diet. And it came down to a Mediterranean style diet with a specific amount of fiber per day that even if you were only following that 70 to 80% of the time, you were pretty much good. And so when I look at that, the majority of those individuals, which you brought up, Adam, was they were in a slight deficit. And that seems to be one of the biggest things. You can be a little bit more liberal with the types of food you're eating if you're not eating too much. And that to me was like a big takeaway because I see people, I mean, we work with hundreds of thousands of people every single year. Some are eating really well. Some are eating well, like, you know, in air quotes, well, and some are doing totally fine and some are doing, and so they're just eating less. And that makes a huge difference. People will be shocked now. Now there's much more to it, but this is why you get those people. And I hate it when they do this because it oversimplifies things and it muddies the water, but you'll get people who try to make a point and they'll say, well, I'm going to eat just. McDonald's all day long and watch my blood lipids improve and all my markers improve. And they do because their calories are low. And I don't like that because it's much more complex than that. But it does point to how big of an effect overeating or undereating can have on your overall health. Now, that being said, eating garbage food, good luck trying to undereat that. It's going to definitely make you want to overeat. And over a lifetime, it adds up. So you can get away with anything for six months or a year or whatever it might be, but you do that for many years in a row. You're going to feel it not just on your blood panel, which again, it's great to run your blood work. I recommend it twice a year. But look at the functional medicine tests like gut health and your omega-6s, omega-3s. Look at the things that... Get off track far before your blood work ever will. Because when your blood works off, you know, there is- Well, you're almost guaranteed you're going to have a nutrient deficiency if you do that chronically, right? Like in the example I gave, my own example of I had a weekend, low calories, but I had a couple of drinks, back-to-back days, felt great. Now, if I continue that behavior on forever, like I'm not hitting protein intake, so I'm not hitting a lot of stuff. Like those things will start to compound in the context of two days, not a big deal. And totally, okay, it would affect me. Chronically, you know, it's going to affect other things than just the drinking alone by itself. It's also, you're going to be lacking in things that you should be getting. What are the characteristics? I hear Mediterranean diet all the time. My family's from the Mediterranean and sometimes I see what they say and I'm like, well, that's, you know, so what are the characteristics of what they would define or that a Mediterranean, you know, diet kind of encompasses? When you look at these studies. If you want to, so let's pull out a few of those studies. So the best, I just, again, I'm looking for what really are the big needle movers for the fountain of youth. Right. And so, because when I work with clients, they're like, listen, I'm busy. I've got a million things to do. There's a million things I could do. What are the few things that I do that are going to make the biggest difference? Right. So it's like the 20% of things, the Pareto's principle that make 80% of the difference. And so when you look at the studies, the best studies are like the pyramid study on the Mediterranean study. The Greek epic study, and there's a few others, and what they show, and these are done on tens of thousands of individuals. They look at People whose diets most closely resemble the Mediterranean diet included a high fiber diet of 30 to 35 plus grams of fiber per day from whole food. And it typically came from fruits, vegetables, legumes, nuts, and seeds. But again, keeping the same calories. So there's so many studies like this. If you take any other foods that aren't those, And you replaced any of those other foods with those foods, you started to get a decrease in all-cause mortality. So like a hazard risk ratio factor, they call it. And so it doesn't mean that you can't eat meat. It doesn't mean that you can't eat eggs. They do all of those things in the Mediterranean, right? Like my family's from Portugal and Italy. They still eat like cold cuts and things that aren't necessarily the healthiest, right? But they're getting so much fiber and other polyphenols. Typically from olive oil or nuts that it's compensating and essentially weighing the scales in their favor. So all of these studies really do come down to a lot of the polyphenols in these foods that they're eating plus fiber. And you get that with all the fruits and vegetables. You don't have to try it. So there's something we do in our practice. We say, At every meal, so we're going to do three meals a day, we're typically in our practice, we're fasting from six at night to eight in the morning, if possible. That's what we try to do. People have different work schedules, totally get it. And it's not what you do on any one day, it's what you do the majority of days of the week. So what we try to do is a 30-10-3 style diet. So at least 30 grams of protein per meal, at least 10 grams of fiber, three times a day, meals are spaced four to five hours apart. That's what we're doing. We're letting the blood sugar come back down. The fiber and protein are going to balance the blood sugar levels for glycemic control. And then we just work those macros based on your unique goals. If your goal is more body transformation, okay, well, what are we looking at? Let's say the person weighs 180 pounds. Okay, so now we need to get to like 45 grams of protein over four meals. We're still going to keep our fasting window, but now we're going to say, We still then want to keep ratio with our fiber. So that person is going to be at about 45 grams of fiber or so per day. It might seem like a lot, but that's like 12 grams, 11 or 12 grams per meal. How much of an effect is the fiber versus the polyphenols? Because there's lots of ways to get fiber, right? Like I could get fiber from. I could get it from processed foods. I could get it from supplementing with something like psyllium husk. I could get it from wheat. Yes. So… So how much of a role is it the fiber versus the other compounds in the fruits and vegetables, legumes and nuts? So it seems to be a combination of both because they're doing two different things. So the fiber itself is helping the intestinal tract. So it's feeding the good bacteria. So that's why we always have to make sure we balance our gut bacteria. Because if it's not balanced, it could lead to bloating or gas or autoimmune issues or joint pain, et cetera, even mood-based disorders. So we always want to balance the candida, the SIBO, the H. pylori, the parasites, the food sensitivities. We have to fix those first. But then we want to get the fiber in because it's also pushing out what shouldn't be in there. And so, especially if you're on a higher protein diet, ultimately you want to get the fiber in there. Make sure those bowels are moving as well and that the bacteria isn't starting to build up. The polyphenols are doing something a little bit different. They're actually acting as... Essentially, hermetic stressors, which there are theories that that one drink a day could be a hermetic stressor that's improving the overall immune system of the body. Just doesn't work that way for everybody. But I always say, I have neighbors in Maine, and they just live forever. Now, they are hypocaloric. They walk. They garden. They have a drink around 4 p.m. Not 9 p.m. They have a drink around 4 p.m. It's kind of their nightcap at the end of their day. Then they have a little dinner, and then it's like read early to bed. It's like old school living. And they just keep on living. They're in their mid-90s, and it's unbelievable. What are your go-to, so if you have a client that's like, okay, how am I going to get this fiber, this 40 grams? What are your go-to foods that can help someone hit those targets? Best studies that I've seen on fiber, if you're going to supplement, is oat beta-glucans or just oatmeal itself. You could do that. Or you could do it through psyllium husk. Okay. Now, what if somebody wants to eat it? What are the best sources of food for fiber that they can include in their diet? How we do it is pretty simple without even supplementation. So if someone has high cholesterol, meaning like, and they do have that APOE genotype and it is affecting them because we know they're apolipoprotein little a, which we can talk about later. We do supplement with psyllium husk two to three times a day because that will bring it down 10 to 15 points. Like absolutely improve it. But if we do two to three cups of fruits or vegetables per meal, And we add in some root vegetables. They're going to hit 10 to 15 grams per meal easily. So a couple cups of broccoli. Every fourth of a cup of nuts is about three to four grams of fiber as well. It's really easy to hit these numbers. But how we do it, essentially at breakfast, a couple cups of berries, great way to start the day. You can have your protein, whatever you want with it. At lunch, if you do, just even say two cups of veggies and then another cup of Whether it's a brown rice or it's sweet potatoes, whatever it be, you'll be at 10 to 12, no problem. Same with dinner. So those are taken care of. Add two tablespoons of olive oil at lunch, two tablespoons at dinner. You've hit your olive oil quota for the day, your monounsaturated fats. And so you're already now essentially living the Mediterranean diet. That's great. You just did. And you like psyllium husk as a supplement. Absolutely. Yeah, without a doubt. Yeah, I've been using that for years, not realizing the health benefits. Really, we did it for digestive reasons. And now I'm reading about all these potential health benefits. Is there any truth to how psyllium husk can help rid the body of microplastics? Fiber in general, yeah. So beta-glucans and psyllium husk are two of those things that can absolutely do it. Wow. Wow, that's awesome. All right, talk about that study that you brought up earlier about exercise. Yes. It was called the what? Generation 100. Yeah, so talk about that a little bit. I don't know, are we number five right now? Are we in the five? We already went through them all. We're all one, two, three, four. List them off all in Oregon. Smoking, drinking, BMI. Yes. Exercise, which we're going to talk about, specific exercise, and then predominantly whole food diet, getting 30 to 35 grams of fiber per day. Yeah. Yes. All right. So tell me about the study. But then there are nuances within this. So for the exercise, they looked at what is going to give people their best shot at living to 100. Yes. And they did the study for individuals between 70 and 77 years old. Okay. And so they found, so the resistance exercise, we'll get that out of the way, and you guys are the experts in that. Two to three days a week is what they found. Yep. And we're talking about, they call it CHEP in all these studies, simple home exercise program. And it's things like squat to stand, band rows. You don't have to do a ton. Really simple stuff. You don't have to do a ton. No, exactly. But two days a week is going to be the gold standard. But then I'm working with... I just work with a big Silicon Valley AI guy that you guys would all know. He does Saturdays and Sundays only, like the true weekend warrior. He's like, I can't do it Monday through Friday. I'm like, if you could just do Wednesday, Saturday or Wednesday, Sunday, just to space that out a little bit, you'll get so much more benefit from that for vascular-based reasons because resistance training is so good for your blood pressure. That's what people overlook for that. You're doing squats and deadlifts and step-ups and lunges. All of those things are training your vascular system and using the second heart, your gastrocnemius, to pump the blood back up to your heart. So again, so important for you. Now, the study though, was specifically on aerobic-based exercise. It's all the things that we kind of don't necessarily want to do because it's a lot of times super boring. And I believe that myself, but I just make myself do it. So it found this. It did a very regimented program and I can go through it. But in the end, only two days mattered. So on Mondays. They did zone two cardio for about 40 to 50 minutes, getting the heart rate to about 110 to 130. That's what it is for most people. Sure. Okay. So, you know, fine. Incline walk, weighted vest walk, light jog, whatever. Okay. On Tuesdays and Fridays, they did the Norwegian protocol, the four by four. You guys have talked about it. Yes. But specifically, there are two things that I've seen work for this. It's the four by four. So it's four minutes of 90. 85% to 90% of your max heart rate. So you just got to do that 220 minus your heart rate, whatever it might be, and you'll figure out what that is. And you need to maintain that for all four minutes. Then you walk for three minutes, just briskly. Then you repeat that three more times. Five-minute cool down. That's it. Okay, that's the Norwegian protocol. But it has been shown, believe it or not, to decrease all-cause mortality, but anywhere from 36% up to 49%, which is wild. And then they, so then on, um, Wednesday was basically just a rest day. Thursday was zone two. Friday was that Norwegian protocol. Again, Saturday was a longer zone two cardio day, 60 to 90 minutes. A lot of times when people do marathon training, they consider that their long run doesn't have to be a run. That's what they found is just, you just keep your heart rate up for an extended period of time. So now in the study though, when they kind of stripped away everything, it was those two days a week. And so I've been adding that to my program now for the last year, year and a half. It takes 30 minutes, that's it. That's all that it takes to complete that twice a week. There's one other thing that was shown to be close to as effective and it's called German sprint interval training. It's 20 seconds to 30 seconds maximum of a hill sprint or just an all-out sprint, like literally all-outs. You want to warm up before you do that, especially if you're a little bit older. And then you do that eight to 10 times. And that type of vigorous training got you down because we know the gold standard is 75 to 150 minutes a week. But if you do 75, it needs to be vigorous. This is the two of those Norwegian or the sprint interval is what gets you to the vigorous. Yeah. So I am familiar with the study. The challenge with that study is that... But the vast majority of people who are like, okay, I need to improve my health, and you start exercising, that protocol is incredibly inappropriate. It's just way too intense, too hard. I agree. And what we're looking at in that study, when we're finding people who can work out like that when they're 70, is people who've been exercising for years. Years and years and years of exercise. Well, they work them up to it, but yes, I agree. And so just for people listening, or if you're just an overstressed 40-something-year-old with kids, and you're not working out, and you want to get into exercise, the last thing you should do. There's German sprint training. Like, don't start that way, please. I completely agree. And so like when you're working with clients one-on-one or we're working with clients, our goal, we call it a graduated exercise program or training. And so the first thing you're doing is if you're not walking 7,500 to 10,000 steps a day, that's your cardio. Yes, that's how we start. That's how we start everybody. And your resistance is two to three days a week, Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday, whatever you can do. And then when you hit that first level, great. Now we work up to the next one. But then most people, when they try to jog or run, they can't even stay in zone two. And so we're doing just walk, run or whatever it might be. And even the first time I did the Norwegian protocol, I wasn't doing all four. I started with the first one. Okay, how did that go? Yeah, that was pretty tough. The next time I did the same speed and then I added a second one and I just gradually worked my way up. And that's what you want to do for everything. Again, if you're looking to reach 100 years old, you've got time. And so you just want to build this into your lifestyle. But I'm telling you, those two increased max VO2 by on average 12 points or greater. To increase your max VO2 by that percent takes you out of maybe like moderate health. You know, it's also interesting about that, Dr. Cabral, is when you look at, I don't know, how reliable would you say are the blue zone studies? Because I've heard controversy around them that, eh, they're reliable, not so reliable. What do you think about those? I think whenever anything becomes popular, there has to be the naysayers. And so I just think we have naysayers too. Like people lying about their age. Okay. Yeah. Maybe some people lying about their age. Of course. Like there's probably that. But when we just look at this impact of lifestyle factors. On life expectancy. This was that Harvard study. We're really talking about blue zone studies, right? And when I did my research on the top 10 things, it pretty much goes back to blue zone living. Now, were they all eating Mediterranean diets? No, but they were definitely getting 30 to 35 grams of fiber per day. Mostly eating whole foods. That's right. Yeah, there's a lot of correlations between there. Even though they were vastly different because the areas, but there was something community, walking a lot. Yeah. Whole Foods. Yeah, and so here's what I'm pointing to with the exercise protocols that they're recommending to people is when you look at the populations of people in those areas that live a long time. Many of them don't have structured workouts. They don't go to the gym. They don't do interval training. They don't even lift weights. They just move. They're just moving all the time. You got like a 95-year-old man who every day goes out on his rowboat, rows out, and goes fishing. Or, you know, I had a family member. I've told this story before. My family's from Sicily, and I remember we visited a friend of the family, and she was in her, I want to say in her 80s, in her late 80s. And it was one of those old Sicilian towns. I don't know, have you ever been to Sicily? I haven't been to Italy many times, but never Sicily. Okay, so in Italy even, you'll see some of these old towns, but it's a really old Sicilian town where you can't even drive through some of the streets because they're too narrow, right? They're made for horses. And I remember we parked down this hill. We had to walk up this hill to get to this woman's house. Then we buzzed her. Then she opened the door. Then we walked up these flights of stairs and went up. And this is very, just full of vigor and vitality, you know, late 80s widow. And she's just full of energy and she's making us dinner. And I'm like, at the time, I think I was 18 or 19. And I remember even commenting to my dad like, oh my God, this woman's full of energy. Like, how old is she? And he told me, I think she was 88 or something like that. I'm like, oh my God, I can't believe. And then I thought about it. And every day she went grocery shopping. So what they do in those old towns, you don't go grocery shopping once a week. You go grocery shopping every day. You go down to the market. Well, where's the market? Down her three flights of stairs. down the hill right down to the piazza and then she picks her fruits and vegetables whatever and then walks all the way back up up those stairs and so I was like oh no wonder she's so healthy I'm winded coming up here and this 87 year old woman is doing this every single day and so I think that that's something that needs to be communicated like that day just daily movement And I'd like to get you guys' feedback on this. Like the first generation of real weightlifters was really the 70s, right? I mean, that's when gyms started to become popular. And really, I would even say 80s. So we haven't yet seen a generation. get to their 70s and 80s. It's happening right now. So it's the very first generation where we're going to see, does weightlifting for a lifetime since your 20s or whatever it might be, teens, actually lead to greater life expectancy? And there's a lot of associative factors that we kind of have to parse out. Like strength, like the grip strength test can predict mortality. That's right. And so I would say, well, the grip strength test, is it like, is it because you're doing all the other things, right? right in life or, you know, what does that matter? But I think it does matter because If you have a really weak grip, a lot's gone wrong with your nervous system, right? So that's going to be associated. That actually matters. But I would say the majority of people who are all these centenarians and live a longer life have always stayed active. And they've always said it's gardening, it's walking, it is staying active, as you just said. Not necessarily a formal exercise program. But I will also say that many people never get there because... Oh, false. One of the biggest factors, that's right, frailty, is people go downhill real fast and they go to physical therapy and then assisted living because they break a hip. So I think muscle though is not necessarily, I would say that that's going to get you to a hundred, but muscle is going to be helpful to then do all the other things you need to, to then get to a hundred. Yeah. When you look at people in their older age, one of the predictors of their mortalities, did they get hurt? Did they fall and break something or get hurt and strength prevents? Frailty. So the grip strength test, it's a proxy for overall body strength. Our good friend, Dr. Gabriel Lyon, once he said that muscle is the longevity organ. Yeah. And I think you're right. I think we haven't seen enough people for 60 years or 50 years of lifting to see like, what does that look like as a pattern? I remember the first time I saw this image, they had MRI'd an obese individual and a normal body weight individual to show the difference in, if there was a difference in muscle mass. Yeah. And I was under the impression that someone obese would have more muscle mass, but the truth is they don't, uh, today's obese people don't, uh, because they're just sedentary. Right. And so sarcopenia and loss of strength is a big deal. I feel like it's going to become even a bigger deal with GLPs. It is. I was just going to say the same exact thing. Because if you think about it, if they had more muscle mass than when they go on GLP-1s and a third of that is muscle loss, it'd be no big deal because they already had more muscle, but it's not the case. They have more body fat, right? We call that over fat now instead of just like increased body fat, right? And so when we look at it and you do look at those MRIs like you were just talking about, you see the outline of the fat. And the problem is, is that, and we know this, if you don't plan on being on that GLP-1 for the rest of your life, then it's going to be harder. That next time around, unless you're following the nutrition and you got into strength training. Are you noticing anything positive that you may be surprising from your patients on GLPs with all the testing that you do? Obviously, we would expect them to eat less. We would expect weight loss. If they're not strength training, not hitting protein, muscle loss. But are you seeing anything else in their testing that is surprising? So all of this is new, and I always try to stand by this, meaning if people are going to live that healthy 100 years on GLP-1s, okay, I'm all for it. Let's do whatever it is. But what I can't yet parse from all the data right now is that all of these people using GLP-1s, if they're not getting the side effects such as the gastroparesis, the thyroid issues, et cetera, let's take that off the table. They're improving in all areas. It's pretty wild. Meaning like insulin resistance, cardiovascular, improvement in biological age, all of the things are getting better, even cancer markers. But we don't know if it's like metformin where it works really well in individuals that are overweight, but it can be detrimental in those people that are at a healthy weight, even if you're microdosing. So the jury's not out yet. And again, I'm waiting for it to see when we have enough data. GLP-1s have been around forever. Like, they've been around for a good 20 years and been used. And they've always shown to be worthwhile if you're obese. But now people are using them on a healthy weight. And I just don't know yet if that's a positive or a negative. So, okay, we've been talking about this for the last couple of years now. And I keep flip-flopping. Originally, Sal and I would debate. And I made the argument that this is going to be a net positive. We have so many obese people that, of course, there's going to be people that abuse it. Of course, you're going to have to do that. But it'll still be a net positive. We've now been around it long enough and we've had a lot of clients come through with it. And I've now, I'm now seeing it in my, my, my family, friends, and people that aren't even workout people, people that aren't even really that overweight that are starting to take it. I'm starting to flip flop and go the other side that I'm kind of worried that too many people are abusing it and not using it properly and are not thinking about the long-term effects. They're just like, oh, this will help me shed the next 10 quick, 10 pounds real quick. Yes. Um, where are you at on it? I mean, well, for, for people at a healthy weight, I can't recommend it right now. And I've seen too many detrimental effects. I've seen many women in our practice losing their hair, losing the fat in their face, and they're upset about that. Just under eating it. That's the thing too, is like, you are not hungry. And so then you're forcing yourself to eat. And so, but your digestive system is slowed down. So it's, you're not hungry for a reason. Like your digestive system is all but stopped. And so then that's causing bowel-based issues and IBS. So there are just better ways to get there, in my opinion. Again, going back to those foundational principles that we've spoken about. But I have also seen this, is that we now know that We don't know the exact amount. Somewhere between 10 and 20 million Americans are using GLP-1s. They believe it's going to be 30 million in the next 18 months. So if you look at that, that's like 10% of the population. That's like 20% of the adult population. So a huge number of people. We don't know what that's going to look like over the next five or 10 years. And like for overall health, maybe it improves. Maybe like there's less money spent than on healthcare system. We don't know. But what I will tell you is this, I see a lot of people getting off of them as well. And I don't know all the reasons why they're getting off, but they're not staying on them permanently. And so I don't know if you've heard. I've heard my certain things, but I'd love to hear what you're seeing as well. I'm going to guess. Well, I'm going to tell you what I think. I think overeating is bad. Undereating is also not great. You are not getting nutrients. You're not getting essential nutrients. You're not getting the essential macronutrients. And so people's hair is falling out. They're getting osteopenia in their 30s and 40s. There's a phrase... They're losing their energy and their libido and their drive. And they're blaming the GLP when they're just eating a thousand calories a day or less every single day. So that's what I've seen. I've seen people come off because of those. Like you mentioned the hair loss. I've, I've talked to people who are like, I'm losing my hair. It's the GLP. I'm like, no, it's you're eating a hundred calories a day. Right. I used to see this before GLP as were popular as a trainer. I would see this with members of my gym who just starved themselves. They just weren't eating enough. And it's like, your hair's falling out because if you eat a hundred calories a day, eventually you start to lose your hair, your, your nails get weak, you lose your libido, your energy. So that's, uh, that's the number one reason aside from the gastro issues. I think that's another common one that I'm saying. I've seen exactly the same. I mean, that's what it seems to be, is that... In the beginning, it's all rainbows and unicorns and sunshine, right? Like it's amazing. And then you start to hit that tipping point somewhere around six months to eight months is what I see it in my practice. And your body is now starving. It can't compensate anymore. That's right. And so once you've burned through a lot of that muscle and bone, then your body is saying, okay, we're going to shut down non-essential systems like your thyroid. And now you're getting cold hands and feet, hair loss, the thinning of the skin and people like, well, what's the trade-off that I'm thinner, but I lose all my hair. And like, so then they have to just. And that actually happens with micro dosing as well. It's not just using the larger dosages. Yeah, it can happen. So, and now have you experimented with GLPs just to see how they affect you and how you feel? I haven't personally, because I do not believe in a lot of the experimentation on myself or my clients. OK. No, again, I work with many clients that do all the things and I'm there to support them. But my, I mean, from 17 to 27, I was pretty... Pretty banged up. Like my health wasn't. Like I'm not going to mess with it. And I'm not messing with my health at all. Exactly. So I just don't, I don't do. Now, again, I use a lot of nutritional supplements, fasting. I do longer fasts. I've done water fasts. I've done things like that. But even like a water fast, I'm never, I shouldn't say never, but I'm probably not going to do another seven or 10 day water fast again. Is that, wait, wait, wait. Is that where you don't drink water? No, I only drink. Only drink. Okay. Dry fasting is what I'm thinking. That sounds crazy to me when people do that. Well, and if someone, again, if they're obese, those things, like it could be like for, and for certain health reasons, it can be healthy. But I run more catabolic anyways. That just means you break down faster than you're typically building up, right? Hard gain or whatever you want to call it. So water fast is the last thing that my body really needs, right? And so that's how I look at it. So for me, you know, I do my functional medicine detox. I'll do a fasting mimicking diet. All these things can be helpful. So it's more a lower caloric intake and get into higher AMPK and autophagy, which we've spoken about before, rather than just going. Full tilt. So, you know, whenever the longevity conversation comes up, there's, there's, in my mind, what always comes up is the quality of life versus longevity conversation. Now there's a lot of crossover, obviously, if you're healthy, uh, and that's allowing you to live longer, you're gonna have a better quality of life. But sometimes in the extremes, people trade quality of life for longevity where they're like, I'm not going to ever do these things that, you know, I'm at the birthday, no cake for me, even though it's my kid's birthday, because you know, whatever. What are the things that are the things that you do, Dr. Cabral, that I, you know, maybe on the surface or on paper, like, well, that's not necessarily healthy, but you include because it improves your quality of life or maybe connection with others. Yeah, absolutely. So there's a couple that I've decided that the trade-off isn't worth it for me. It's alcohol. So maybe, I mean like three or four times a year, I'll have a drink. I don't, but it could be any time. Like I don't have this set in the stone saying I can never drink again. Cause you've just noticed for yourself. It just doesn't feel good. It ruins my sleep. I have unlimited energy If I drink the night before, don't have unlimited energy that I said. It affects me. So like, that's a big deal. But food wise, I'm having two flex meals a week of whatever I want. Like no big deal. And I literally mean whatever. Now, am I going to eat food dyes and all that? No, like that's not going to be. But if I want dessert, I'm certainly going to eat pasta every week. I'm going to have some bread every week. These are things that I enjoy, that I grew up with, that my Italian grandmother always cooked. I enjoy those things. So I'm always going to do that. It was my daughter's birthday just last week. Had a slice of cake. Don't feel guilty about it at all. So those things I'm always going to do. I can't think of a lot of others that I would say, like I add in that I know. Have a cigarette here or there. Yeah, yeah. So there are no cigarettes that have smoked in. You should have messaged the audience and done that. No, because at least a couple times a week, I'll have a couple of cigarettes. Exactly. So I would say it's mainly food-based. Like I'm very regimented in my sleep. But here's another thing. Like if I stopped eating at four o'clock. My sleep would improve my overall biological age. You see a lot of these people who like are all about their biological age and the rate of edging. Right. And they stop eating at four o'clock cause it really does work. But I have a family. I've got two kids. Like we sit down at the end of the day, we have dinner together. And if that takes off five years of my life, I'm okay with that. I'm not going to eat my daughters. That's why, you know? And so, or going to bed at eight o'clock. My two daughters are older now, like they're, you know, 12 and 14. They don't go to bed at eight o'clock. I'm going to go to bed before my kids. No, like that's not going to happen because then I have no time with my wife. So there are some things that the trade-off for me, you know, like Brian Johns, again, I'd like to give him a hard time because he puts himself out there. He doesn't sleep in the same bed as, you know, his partner, whatever you want to call it, lives in the same house as him. I couldn't imagine. I mean, again, like some people have their own sleeping arrangements, fine, too far. I want to sleep in the same bed as my wife. So, yeah, there are some things which... You know, again, like I sleep better. Maybe she doesn't, but I sleep better if she's there. So, you know, there are things that I've just decided this is how I want to live my life and enjoy it. And if I make it to my early nineties versus like 105, I'm okay with that. What are your go-to meals? Your flex meals. What's your favorite go-to? I mean. First thing comes to mind is just bread and pasta like that without a doubt. I mean, like, and it's all different types of pasta. My wife makes a phenomenal pesto sauce, which is actually you can make the argument is healthy for you. But if I'm at a restaurant too, like I had cavatelli with braised lamb the other day with caramelized onions. It was unbelievable. Yeah, it was delicious. That's good stuff. And so am I going to say no to that? No, like if that's what I'm having. How much does having two teenage girls affect longevity? I have two teenage girls in my home. You are almost, you're 12, 14. I'm almost there. Yeah, yeah. In a couple of years, they'll probably be dating and driving. I'm driving and then my life expectancy I'm sure will go down. Because right now I don't have my cell phone near my bed. I don't have any, like my family's in my house, right? But if they're out till 11 o'clock or 12 o'clock, whatever it might be, I'm going to bed early, right? And so it's like, now I get to worry about them. And so, yeah, I'll probably lose a couple of years. Are there any supplements that will, that actually move the needle with longevity? Obviously it's lifestyle, exercise, sleep. Yes. Anything supplement-wise or is it all overrated? We have three that are kind of like, if you don't do anything else, do these three as a safeguard. But the research really backs up two of them to the extreme. So there was a study that's called the Do Health Study, really great study that was done. And they looked at a few different nutritional supplements that have been shown over and over to be really helpful for our health. And so they looked at them independently and then they looked at them all together and then they looked at a control group. So this is a really well done study. Okay. And so. They looked at it over three years as well. One of them was omega-3s from fish oil, not from algae or other things, just saying that's what it was. I'm not saying you can't get benefit from the other, but it's harder. Vitamin D3. And then the third part was actually the SHEP program. Again, the simple home exercise program. So the typical home exercises that you can do. So when they looked at all three and they were looking at reduction of biological age and rate of aging. And so they looked at this over... Every few months over the course of three years, the only one that moved the needle by itself was omega-3s. But when you combine them together, you saw a huge reduction. I would say huge. It's basically 3.3 to 4 months reduction in rate of aging every three years. So every decade, you could say You live about another year or so if you would extrapolate that data, right? For a supplement, that's pretty darn good. That's all. And that's all you have to do. And by the way, these weren't mega dosages. Like, you know that I don't believe in mega dosages of supplements. This is a little lower than I recommend. And I'll share with you why in a moment. Vitamin D3 was at 2,000 IUs. Omega-3s was at one gram. Wow, that's it. That's pretty low. That's really low. Yeah. So I think, and there are other studies. Here's another study. But here's the thing, vitamin D3 didn't show like that great. But now that's why you can't look at any one study. So when I go on Instagram, I love it as well. And people are always quoting one study and it's like the greatest thing ever, right? Or it's the worst thing ever. So there are so many studies. There's over 30,000 studies on omega-3s from food and from nutritional supplements. And the vast majority show that it's overwhelming evidence is that it's healthy for you. Are there some studies that show it could be detrimental? Sure. It's usually at mega dosages, truthfully, Because then it could cause like... arterial fib and like other things, issues like that. But here's the interesting one about the D3. In this particular study at 2000 IUs, no big deal. But another study, it's called the Vital Study, it looked at vitamin D3 and it was a little bit different per person, but you had to get your blood work, your 25 hydroxyvitamin D3 to 60. Milligrams per deciliter. Okay. So they're literally individualizing it. We got to get your numbers up. This is what made the hugest difference. Of course. This is wild. 38% reduction in cancer, if you got it to that number, and an 85% reduction in breast cancer. Wow. By getting your D3 to that level. Wow. But here's the other crazy thing. It didn't work in people that were overweight. It only worked in people with a healthy BMI. Interesting. So the vitamin D3 was not enough to offset obesity. Got it. And that's why all of these studies are so nuanced. But in our practice... We do three, we have three phases. The first phase is weight loss because let's say you have autoimmune issues, you've got cardiovascular, you've got atherosclerosis, whatever it might be. And we can talk about one other supplement that's helping tremendously for atherosclerosis that we use. And it's become very popular right now for good reason. If you don't help people lose weight, almost nothing else matters to get them to a healthy weight. And you don't need to have six pack abs. We're just talking about like getting to a healthy weight. Like we talked about in the Harvard study. And then after that, it's fixing your wellness-based issues. So let's say it takes you six months to get to a healthy weight, maybe a year maximum, right? Six months to maybe a year maximum to get your health back. And that's autoimmune issues, that's gut health issues, whatever it might be. Then you can focus on the longevity part. Too many people are doing the red light therapies and everything. Again, they're awesome. They're great, but those don't matter until the first two are done. You're using a squirt gun on a house fire. That's right. And does it do something? Yeah, but I'm not really, can't really tell. I'm going to guess on the supplement that you're going to, you're about to bring up. Is it natto, natto, natto, natto kinase, natto kinase. Yeah. Talk about that. Cause I saw some studies on that and how much it reduced arterial plaque. Yes. And it's the, it seems remarkable. It seems incredible. Um, talk about that. So we've been using it now for quite some time in our practice. So we've been using it for over 15 years. However, the evidence wasn't where it is now. So we saw early studies that it could help, but we were using dosages from like 2,000 to 4,000 fibrillinic units. So FUs is basically what it is. Now what do they recommend, 10,000? 10,000, exactly. So we were on the lower end, which is good to be on the safer side, but now at 10,000 fibrillinic units used for those six to 12 months. So this can't be, not going to do anything in a week, but you have to use it for a year. It showed a reduction in arterial plaque by 36%, 36.6%, which is wild compared to a statin, which was 11.5. Yeah. I mean, it kicked the crap out of the statin, like not even close. And they both lowered LDL by about the same. But the natokinase raised HDL by a bit and improved triglycerides, which was great for fatty liver and great for blood sugar. How does it work? Is it like an enzyme that breaks down the arterial plaques? That's right. Okay. So it breaks down the fibrin that starts to cover these plaques, which then allows the body to start to eradicate them. So, but here's a couple other things. We use it. So we use a product. We formulate. Called proteolytic enzymes. Okay. So it has natokinase at the 10,000 units, but it also has seropeptase. Seropeptase helps degrade damaged proteins in the body. So it's good for inflammation in the arteries, which natokinase doesn't work on, and in the joints. So that is what we use. And then we use something called proteases, which breaks down those proteins too. So essentially what happens is fibrin's covering a lot of the plaque. Or blood clots. And it's breaking down that net. That's what fiber it is. So there's no magic to it. It's an enzyme from natto. From natto, basically fermented soy. So people always ask, is there a non-soy variety I can get this from? But the difference is that people aren't looking at it. There's no soy in natto kinase. It's an extract from soy. So unless you have a real soy allergy, that's an issue. Who shouldn't use it as well? People on blood thinners. Or they have a- Yeah, because it will amplify the effects of the blood thinner. That's right. You got to be careful. Yep, exactly. So those are the people that shouldn't use it. Besides that, take that at about 10,000 units each day. And you want to do it at least 30 minutes before food in the morning. Upon waking or 30 minutes before- So on an empty stomach. Has to, to be able to move through the stomach wall in the first part of the intestine. Is that because, because I know this with bromelain, if you take it with food, it breaks down the food. If you take it without food, it's got some other effects on the body. Is that the same thing with the menthol? Same exact thing. The other thing that they're showing now, and again, these are in vitro studies, it's showing that it actually breaks down blood clots and spike proteins. Which is pretty impressive. Yes. So I know somebody. Within hours, by the way. I know somebody who had a blood clot. I'm not going to recommend this. You got a blood clot, go to the doctor. That's right. Okay, because that'll kill you. But I know somebody who had one. And what's it called when it's in your leg? I can't remember the term. But anyway, had it in his leg. Deep vein thrombosis. There you go. Embolism, yeah. And he's like anti. Like, I'm not going to the doctor. I'm not going to. Started taking natto. Got rid of it. On its own. I always say if it's a life-threatening condition, please go to the doctor. Yeah, this guy is pretty hard-headed. But anyway. I take proteolytic enzymes as a prophylactic, so I don't build up calcium. That's the way to use it. That's the way. You already got a blood clot, go to the doctor. A hundred percent. 100%. But again, if you do have a virus, you have something like that, nothing wrong. You know, as long as you're not on blood thinners to take that as a great means. Now, one other thing I have to say is what they've also shown is there's three other nutrients. For that arterial plaque, atherosclerosis, vitamin D3, K2, and magnesium. Okay. They technically add B6 to that as well, but it only has to be a small amount. So in our practice, we're using a good daily activated multi, omega-3, and D3. If that's all that you use, you're going to get the benefits for longevity. Without all, again, I love the special ones, like the trimethylglycine, the PQQ, like all those. I do all those, yes. But, Don't worry about those if you're not using those three main nutrients. Awesome. That's what's shown. Very cool. So good. Dr. Cabral, thanks for coming on, man. This was a great episode. Always informative. I think it'll help a lot of people. I appreciate it. Can I just give a little shout out for our one-on-one? If anybody's looking to fine tune this for themselves, they can just go to stevecabral.com slash coaching or my new book has all these self-assessments called Personomics. The end of all disease and people can check it out there as well. Oh, that's awesome. Awesome. Thank you. Appreciate it. Thank you. All right. I know you liked that episode. If you did, check this one out. How strong should you be? Ever wonder if you're actually strong or at least compared to people like yourself? Today's episode, we're going to talk about that and we're going to help you determine how strong you should be and also talk about the steps to getting strong as fast as possible. In fact, we're talking about the fastest way to get bigger and stronger all at the same time. It just keeps Adam up at night. Yes, it does, actually. And I know that you wrote a really complex episode here, but I think Justin's metric has been the one.