Episode #162: 81 Minutes Of The Best Biohacking & Longevity Advice Featuring Dr. Josh Axe PART 2

0:00I was diagnosed with a serious spinal infection and told I may never walk again. So I did not walk on my own for an entire year. I was in bed. Pretty much 24 hours a day outside of the two hours, I would literally crawl on my hands and knees and get in a pool. Do you feel that your level of connection with God and your positive attitude and your outlook was a key factor in your healing? Absolutely. You know, one of the things that I believe really strongly in is faith-based healing. Think about what Jesus said in the Bible. Jesus never said, Eat this food, you'll be healed. He said, Your faith or your belief. That's what healed you. The conventional blood tests are looking at so little in this almost no depth at all. You know how many people I know that have had blood tests done and they've been said, You're totally fine. And then a few weeks later they were diagnosed with cancer. A few weeks later somebody had a heart attack. You know, there is a Nobel Prize winner in the 1950s named Otto Warburg and he said, I now know the cause of cancer. It's two things. Here's an interesting question. How much do you actually know about the way your everyday habits are supporting how you age? We hear so much about longevity right now. Sleep, protein, strength training, nutrition.

1:00All of these things matter. But there's another layer that doesn't get nearly as much attention as it should. What's happening inside yourselves? Your mitochondria produced the cellular energy that your body relies upon every day. And mitochondrial dysfunction? That's considered a central hallmark of aging. And that's why I've been so interested in the work timeline does with mitochondria. Mitepure is their peer and patented form of uralithin A. It supports mitochondrial function and cellular renewal by activating mitophagy. Your body's natural process for clearing out damaged mitochondria. But rather than just tell you about it, timeline wants you to think about your own longevity habits. So they've created a longevity quiz that takes just a few minutes and it looks at some of the everyday habits that can support healthy aging. And the best part, if you complete the quiz, timeline will send you a free sample of mitochondria gummies. So take the quiz, learn a little bit more about how you're supporting the way you age and try might appear for yourself. Go to timeline.com slash jamelli to take the longevity quiz and get your free gummies.

2:05That's timeline.com slash jamelli. All right, everybody. Welcome back to the Dylan Jamelli podcast. I am in my favorite studio. I've been in a lot of studios all over the United States, hopefully soon the world. But this is my favorite. And I'll tell you what, I'm starting to fill a home in here with my friend. I appreciate the hospitality and allowing me to be here with you. And this is our second interview and we have a something special coming on top of this for everybody. But I came down here in February and had a high expectation. And when I left, it was far beyond what I would have ever dreamed of. And the friendship and the back and forth was such a huge bonus. And I'm thankful to call you a friend or brother and the things that I get to share with you, learn from you, which is just astounding. And I told you before I've been learning from you for like 15 years now and you had no idea. But the work that you do prior and continue to do, it's heartwarming, it's helpful.

3:09And it showcases who you are and what you stand for. And you stand for everything that I stand for. And so it's so nice to sit here and converse with you, relate with you and share you with my audience. And you already have a huge audience. It's just the level of gratitude that I have for you, just for who you are. It's amazing. Family man, brilliant knowledge, wisdom and what you do. Now, he has a new book coming out with Dr. Wilcold. It's called Heal Yourselfs. And it's one of many of the things that you put out. I can't give you enough love and accolade, my friends. So welcome part two with Dr. Josh Axe. Hey Dylan, thanks so much for having me. I'm excited to be here, excited to talk all things health and nutrition and everything else today. So thanks again. I love coming to see you down here. It's awesome. And I hope to have many more with you. So as always with you and I were limited on time. So I'm going to drill you today for everything that I can and you know how we do this. So we're going to go all over the place. But I do want to start with Heal Yourselfs.

4:12Because I was able to start reading it and I got an advanced copy and I find that you have taken it to another level. My DeCondria is the big buzz word these days and what he talks about it. But I don't know how much they really know. Give me the background on how you formulated the book and why. Yeah, I think the big thing that we looked at was what? How do we reverse irreversible conditions? And part of this was birthed out of about some people know this. Some people don't, but about three and a half years ago now, I was diagnosed with a serious spinal infection and told I may never walk again. And I went into a doctor's office. I actually was flown there. I was on my back and he said, you'll likely have to have your spine fused and and and and be permanently disabled. And for me, it just wrecked me for about 24 hours until I really spent time in prayer and felt like God said, listen, you're going to be okay. And then I thought, you know what? I'm going to do everything I can to heal,

5:12but I need to figure out how to heal your reversible conditions because I would go and do research online. And I thought, okay, well, this doctor told me one thing. But you know, let me go and find people that reverse this condition. And there was almost nobody. Now, I did find one person, one person who was able to fully reverse this type of the damage done from from this sort of spinal infection. One thing that was hard is I knew someone else or I know someone else who had the same thing happen and they had to have their entire spine fused. And so I said, okay, well, what's actually happening? Well, there's an infection in my bone. So I need to get rid of the infection and then I need to create regeneration to where that tissue is completely new and healed and younger. And how do I do that? So I started doing research and one of the things that came across was oxygen. The more oxygen I could get to the area, the better that area would heal. And then I read about, okay, what about blood flow in a similar way? Okay, the more blood flow I can get there, the more stem cells I can get there, the better it can heal. Okay, what else creates red tissue regeneration?

6:13Well, I got turned on to this peptide called BPC157, TB500, this sort of blend. And that creates something called angiogenesis, which is new blood vessel formation, new oxygen to an area tissue regeneration and healing. And so I said, you know what? I'm just going to do everything I can. By the way, Dylan, I didn't walk for an entire 10 months and then two months on a walker. So I did not walk on my own for an entire year. I was in bed, pretty much 24 hours a day outside of the two hours. I would literally crawl on my hands and knees and get in a pool. I mean, that's how bad I was for an entire year. And this was again, just three and a half years ago. And I decided, and so I said, I'm just going to do everything I can to heal. And so I started doing all the things we've talked about. I was doing everything from methylene blue IVs to all kinds of things. But I did learn what made the biggest difference and what made the most impact. And I continually did a few things were big for me. I did hyperbaric oxygen, so really driving oxygen deep into my body. I did those peptides and I ate very, very cleanly.

7:16And then I just continued to move and did sometimes hot and cold therapy, getting more blood flow to the area. I did that consistently for four year. And then I started walking and then I started getting rid of pain. And then the doctor told me, he said, you're very best. You'll have chronic pain every day, the rest of your life. Well, now it's been three years since then I have zero chronic pain. I am the best shape of my life. I feel great. I'm walking around, you know, throwing my two year old and six year old daughters in the air in the pool. And I just feel fantastic. But God used that situation to teach me how to heal ourselves for cellular healing. And I thought, you know, I want to take this exact same principle and teach people. How do we support healing everything from autoimmune disease to cancer to these diagnosis that people get and they don't know what it is. Old injuries that never healed. How do we heal those things? So the book I really walk through. How do you heal anything? I love that. And I always say I don't believe in any way shape or form that there's no

8:19incurable disease or injury infection, et cetera. I believe that God gave us a cure for everything. He already knew what was going to happen ahead of time. So he knew, do you feel that your level of connection with God and your positive attitude and your outlook was a key factor in your healing on top of the modalities and things you were doing? Absolutely. You know, one of the things that I, I believe really strongly in is faith-based healing. And I think there's good research on this in terms of prayer and your belief. I mean, think about what Jesus said in the Bible. Jesus never said, eat this food. You'll be healed. Did you be heard? He said, your faith or your belief. That's what healed you. And I found this in so many patients that if they really believe in that they're going to be healed, more often they will be versus those that don't. And so I absolutely believe it is the most important part of healing is prayer. In fact, when my mom was diagnosed with cancer and given a less than a 40% chance to live, the first thing we did has got down on our hands and knees and prayed and said, God,

9:22would you please heal my mom? And, and then we started believing that and visualizing. Yeah, my mom, we went so far as to, you know, picture herself 20 and 30 years in the future with her grandkids at Disney World. I mean, just, you know, seeing and believing and moving towards that future. You know, I do want to say that I came across a state quite a few years ago. And I remember from the studies, there was a, there was a scientist who was breaking down why he believed that you can why the placebo effect works and how to even amplify the placebo effect. And the placebo effect is where you believe something. And even if, like, so if you have a sugar pill, if you believe that it's helping you, most of the time it will, which is crazy. But the most important part of the placebo effect is being able to visualize that future and believe it's going to happen. So you see, and you know exactly what it is you want. So if you're saying to yourself, hey, I'm 30 pounds overweight and I'm a type 2 diabetic and I've insulin resistance. If you're picturing yourself and saying, you know what, I can see myself one year from now, 30 pounds lighter.

10:24I'm looking at my A1C numbers and my, my fasting blood glucose and those numbers now I went from a 6.8 down to a 5.4. And they're seeing that number. They're seeing their bite. They know that that's the single most important part of that. And think about how the Bible teaches us. I'm even thinking about how God uses this with Abraham. He said, you know, Abraham, look at the stars of the sky. Look at the sand on the ground. Like that's how numerous your descendants are going to be. So there's this power of seeing and knowing this is the future. I think that's an important part that sometimes people don't use in their favor. Another one is feeling it emotionally, like thinking about, okay, you know what? What are you going to be feeling a year from now when you're 30 pounds lighter? You've reversed type 2 diabetes. You know, what are you going to feel proud? You're going to be happy. You're going to feel lighter. You're going to feel energetic. You're going to feel athletic. Look, how are you going to, you know, so, so feeling that then. And by the way, I did this when I had my spinal infection. I would, I pictured myself doing a triathlon again, running around playing with my girls.

11:25I pictured all that. And then I would feel just the sense of joy of that healing. And the last thing is this. This is interesting. The third thing people can do to amplify the placebo effect is have a plan. Of how they're going to get there. You know, because sometimes like you're, you don't totally believe yourself. Yeah. Versus saying, you know what? If I just do this amount of protein, this amount of fiber, if I walk daily, twice daily for, for 20 minutes, if I wait train two days a week, you know, I will be there, right? And so having a plan to follow, but, but that's how people can amplify the placebo effect. But I do think that generally, yes, our belief and our mindset about healing is the, the single greatest factor for healing. You can, you can literally, like pray or wish something into existence by your thoughts. I've done it multiple times. I remember the first time I learned about consolation and desolation. And when you're in that state of consolation, everything's great. And most people forget to pray when they're in that state.

12:26For me, and I don't know how you are, that's when I pray the most. And when I'm in my worst, when most people are begging for help, that's when I pray the least. And you need to cap that counterbalance in your mindset. And when you're able to get in that state of desolation and something's wrong and let it go and know that it's going to end, because if you start telling yourself, this is never going to end. It's not, it's just not it's going to get progressively worse. So I believe everything that you said to the highest level, because I've, I've experienced it so much. I used to have that negative, negative mindset. And then it would compound and compound. If you believe you'll heal, you'll heal, you will. You said something I want to ask you. So you said you were throwing everything at your, your injury, which I did with my heart to where there's some things that work, some things that didn't, you, did you find that maybe you did too much and you had to cut back and like, how did you decide for what was going to work and what wasn't? Yeah. Yeah. So in, by the way, I do, I do want to throw this claim or out there. When I say heal anything, I believe that the majority of time, when it's a chronic health condition,

13:28yeah, almost every time you can heal it. There are some genetic factors. There's some things that are challenging. But generally, again, I've seen people heal again, cancer, autoimmune disease. I've seen people, even with, you know, neurological conditions. See, sometimes it was a 100% improvement. Sometimes it was a 50% improvement, but there was change there. I think generally I knew what would be the most effective after reading research and having some experience. But again, I definitely didn't know everything. Like one of the things that did surprise me was the peptides. I mean, that was something I was surprised at how effective it was at supporting healing. I would say if I had to put in ranking order, the things I physically noticed the biggest difference was, I would say the, I noticed the biggest difference with stem cell. I had stem cell injected in my facettes and around the area and didn't IV of stem cells. I noticed the biggest difference there. The second were peptides. The third, and I would almost, in terms of rehab and getting back to where I wanted to be,

14:30this was very, very important doing the right type of physical therapy. Now, the problem is is that I would say 90% of physical therapy is not the right type. I mean, a lot of, and it's the same thing in medicine. It's the same thing in almost, in a lot of professions today is that, you know, people really had to, like, just like I believe in personalized nutrition, I believe in personalized functional training and functional physical therapy. So like if you would go in and have an injury and you went to a physical therapist and they had you doing knee extension and back extension and just the, the, the same old stuff that people have been doing for 50 years, that's just not the most effective for most people today. Versus if you go in and are doing the right type of core training, you're doing things that say, like for me, I had a really rotated rib cage, rotated pelvis. My hamstrings weren't active. My serratus wasn't active. And so I worked with a really incredible therapist on retraining the way I walked and moved and got different muscles to activate. Like when I was growing up, I played soccer and I was, and I did a lot of cycling. So I was so quad dominant that my hamstrings and butt didn't really fire enough and so went and retrained it.

15:35But that was a really big part of overcoming injury is finding the right type of trainer to retrain my body. And then of course, I think diet is critically important, reducing inflammation and then one and I'll say this, I didn't feel things right away, but it definitely made a difference long term. I started noticing after so many months, I like, okay, my body is healing better now doing hyperbaric oxygen therapy. You know, driving that oxygen deep into my body, you know, I came across a study that said, this was done on people that had what I had it was called osteomyelitis and that was an infection in the disc and the bone. And it found that most people got antibiotics for three months, six months IV, a three, six weeks IV and six weeks oral. I was able to cut it down to just about 28 days total because of the hyperbaric chamber and I did that based on there's another study that said they were able to do that and see the results and healing with that. So, but I think those are the things that I saw the biggest difference with. I want to get into the hyperbaric, but do you know how you got the disease in the first place?

16:39Yeah, so I went in and I had injured my back doing CrossFit and weight training and I had pain for years. I mean, a couple of years, I mean, it just was very, very bad. And to the point where I mean, I'd have to lay down every day, this is for two years. It just was a lot of pain and then I went and I got stem cell therapy. So, this is where they took my bone marrow, concentrated it, re-injected into my disc and the facets around my bone in the joint. And I noticed like a 50% improvement. Yeah, I got it done another time and then I got back to like 95, probably 90%. And so I was so close to 100%. I thought, you know, I'm going to go do it one more time and something went wrong. And I woke the next few days I felt just, I felt worse after the injection, which I usually didn't feel that bad. But then for the next few weeks, I felt worse and worse and worse to finally one morning I woke up and I literally couldn't walk. I couldn't walk. We had to call an ambulance. They had to come pick me up, fly me from Puerto Rico to Florida.

17:43It was, it was just shocking. And so it was from a stem cell injection. Something happened to where I don't know if a mycotoxin got in there or what exactly happened. But that's essentially what occurred. Now I went and I actually, once I fully healed, I did get stem cell again, but I got it done at a clinic called ReHalf where we did cultured umbilical cord cells and was just, it was like night and day. I mean, incredibly effective. But there's a great anyways, but that's, that's how it happened. It was just, you know, the risk was like not one in a million, but close to one in a million. And yeah, it was unfortunate. In theory. Yeah. Was that a clinic out of the country? You don't have to name it. Well, it was, but let me say this, the clinic I went to originally was, it's the most well known and largest and most credible stem cell clinic chain in the entire country or maybe world. So it wasn't like I wasn't like, no, I was going to the top of the line.

18:45Yeah. US established clinic. So it wasn't no, just a free thing. Yeah. Well, oh man, that's scary. But I mean, that's, that's, there's always that one in a million probability and anything you do. Yeah. So, well, you know, and God used it for good. I mean, I've learned so much about how to heal really challenging conditions from my own experience. I want to talk about the H body a little bit. I've talked about it, but not in depth on my show. And so I'm curious as to kind of just explain the whole process and what one can expect from doing it. Like what types of things would you go there to heal or what's the expectation level there? Yeah. Well, I mean, I first got turned on to hyperbaric oxygen therapy when I was researching my mom. I went she had cancer because my mom went through chemo quite a few years ago and in radiation. And one of the things hyperbaric oxygen is used for in terms of integrative cancer treatments is recovery from, from the cancer treatments themselves. Yeah. Because most of the time when people go through chemo,

19:46and anybody with chemo and radiation will tell you this, there's lasting damage after they have those treatments. So hyperbaric oxygen therapy is the fastest in my opinion, the most effective way, along with dietary improvements to fully recover and heal from those, the side effects of chemo and radiation. So I started getting turned on to it there. Then my first year of practice in Nashville, this is 20 years ago, I started working with a lot of kids on the autistic spectrum disorders. And I came across research on the benefits for children, following a diet that was gluten-free, casing-free, a very specific diet. It was called the gap-stayet for supporting healing leaky gut. And then also getting in hyperbaric chambers was very healing to them in their bodies. So that's where I first got turned on to hyperbaric oxygen therapy. And then with my own condition, I did deeper research. And so basically what hyperbaric oxygen therapy is, you get in this chamber. And what it does is they used to fill the tank with oxygen, the whole thing you're laying in.

20:51But now you can just wear an oxygen mask. It's a lot safer because when you fill something with oxygen, it can be more, there's a risk of things becoming flammable. So now you can just wear a mask and so that risk is diminished by, you know, but by a great amount. So you're breathing in oxygen and then it's pressurizing, almost like you're going underwater, very deep underwater. So you're getting oxygen in your body. And then there's a great deal of pressure. What the pressure does is it causes the oxygen. It breaks it up and makes it essentially smaller and then it drives it deeper into your tissue. So there's certain areas of the body that don't get as much oxygen. So like your bone, your disc, a lot of organs, they don't get as much oxygen as they do when you're younger. And so the more you age the less oxygen you get to the some of those areas. So what it does is it literally forces and drives oxygen into these areas. You know, there was a Nobel Prize winner in the 1950s named Otto Warburg and he said,

21:51I now know the cause of cancer. It's two things. It's a lack of oxygen in the cells and it's sugar because cancer feeds off of fermentation. And so whenever I'm working with cancer, those are the two things I'm looking at. Okay, we got to get rid of sugar in most part in feeding anything feeding cancer. And we need to drive oxygen into the cell. But hyperbaric does that better than anything. Now I do want to say there are other great ways to drive oxygen in the body. Deep breathing is great. There's a type of exercise called EWAT exercising without oxygen or with lower oxygen. So you can put on like a mask and breathe in. You're just getting less oxygen than normal. And then afterwards all of a sudden your body brings in more oxygen and drives it a little deeper into the body. So there are other ways that are free. You don't have to have a hyperbaric chamber, but doing different breathing techniques. And just generally exercise is good for for driving more oxygen into your body. I have a question. So I wrote a paper in college. This was like 2001 and you know the internet was very minimal at the time.

22:56And I was writing it on trying to cure diseases that were only having suppressive therapy. So I was looking at AIDS, like HIV, herpes, simplex things like this. And I came across a German like web web study that showed that they were able to kill these diseases by smothering them with oxygen. And I was thinking, wow, like I found the greatest thing ever and still here we are today. And it's like something like this that you're talking about. Some people look at that like it's crazy or that it doesn't work. And then there's people that have used it. How effective is it at like is there any merit to that that it could smother and kill a disease? A hundred percent. I mean, I think if you think about cancer, almost like you would a parasite or a fungal infection, there is a level of when you're driving oxygen, those cells have a harder time surviving. I mean, a lot of them are in a rowback.

23:58I mean, they don't they feed off of sugar. They don't need oxygen versus if you can drive more oxygen, it changes that environment. You know, in my I have a a brick and mortar. I have a physical location in Nashville in the Franklin area of Nashville called the longevity clinic. And so we treat and take care of a lot of patients with issues like Lyme disease, parasitic infections, mold, long COVID. And we have a treatment in there. It's called Ibu Ozone. So where oxygen is O2, Ozone is O3. Yeah. And so it's a form of of oxygen or ozone. And what we do is is you take somebody's blood and you put it through this filter. It filters out the infection. And then it puts ozone into the blood of the person. And then we put the blood back in the person. It's about a 90 minute session. But when we do that therapy over, let's say you do it three or four times with somebody. I mean, the results with that we the results that people see again with the things we talked about,

24:58like Lyme or Epstein bar virus or CMV. And even seeing results with, you know, to your point, herpes and some of these other types of viral infections. They're really are tremendous. And so there's two things. I think there's a great benefit of hyperbaric oxygen therapy of driving oxygen deep into the bone in the organs of those tissues. There's also great benefits of doing ozone combined with that. Yeah. Where you're actually going in an ozone acts like an antimicrobial. It acts as a natural antibiotic or antiviral killing a lot of these different types of pathogens. You're setting me on another journey here to get into this more. But I firmly believe it. And I know I didn't stumble upon that back then for no reason. And I knew that at the time, but it was kind of like, you know, I'm 20 years old and whatever. You know, people look at me like I'm crazy. How often can one do that the hyperbaric chamber? And is it is it something that somebody should consider even if they maybe don't have anything negative going on? Is there other health benefits? Well, yeah. I mean, it's absolutely used for longevity today. I mean, that's why I'm personally why I personally use it now is I'll get in a chamber for supporting longevity.

26:01Yeah. Of course, I mean, I mean, the area where it's actually most effective in terms of research is if anybody has ever had a serious burn. It's, I mean, that's why they're in hospitals today. Hyperbaric chambers. If somebody has a burn or gangrene or anything like that, I mean, it because it kills infection. Yeah. When you drive oxygen, the area of the tissue can flourish and heal so much better. Athletes will use it for recovery quite often. But overall, I mean, we tend to use hyperbaric oxygen therapy for cancer support recovery. We tend to use it for, again, chronic infections. We've talked about anybody who's had a stroke, anybody that's had a concussion, any sort of thing where we want to drive more oxygen in the brain. But you can use it for almost every type of condition. Everybody's going to benefit from more oxygen driven into every cell tissue and organ of their body. Would you find that to be effective on people that have heart conditions, maybe heart failure or blockage or anything like that? Would that have any efficacy? Yeah. I think so. I mean, again, more oxygen, better, better function healing for I think numerous, numerous conditions.

27:04Now, I do think if I have somebody with heart issues, diet is the most effective thing, right? So more fiber, more protein, a very metabolically friendly diet, high omega threes. And then a lot of foods like pomegranates and apples and blueberries that are going to be very, very supportive of protective of the cardiovascular tissue. And then even herbs like garlic and turmeric and rosemary are very effective as well. So if I am taking care of somebody with like high APOB, high LPL, that's the sort I put them on kind of very similar to a Mediterranean diet, along with lots of things like pomegranate and garlic and it's very, very effective. Yeah, I'm going to get it and I want to, I want to talk about a cellular health diet with you in a second. I got one more question. If you were ranking modalities or things that people could use for healing, because there's so many things now. Yeah, there's a lot of things for longevity and it's confusing and people are saying a lot.

28:05Well, we have to have millions of dollars to do this and that. Yeah, some of these things are expensive. Some of these things you can't buy for your home. You got to go someplace to use it. But maybe give me your top three that you think hold the most value or merit for people to consider for longevity, for healing, things of that nature. Would you put the hyperbaric in that top three or what are you looking at? Well, if it's okay, let me do two categories. Let me talk about the ones that are free and foundation on the ones to build on top of that. If, listen, you can get radically healthy without all of the latest bio hacks or therapies in these things. And the biggest need of movers there are, there's a couple of things you got to fix. Cortisol and insulin are very important. And so with cortisol, it's building peace. It's waking up and reading your Bible, it's spending time at prayer, it's going on walks. It's just doing things to just build a peaceful spirit connecting with community. But that's going to help balance cortisol. When it comes to insulin, eating a diet that's high in protein and fiber, basically meat fruits and vegetables, meat fruits and vegetables.

29:05You know, if you can do that, you're going to get radically healthy. And then get good sleep. So those are kind of the top three things I think for most people that are going to be the most efficacious. And then movement, walking, weight training, some form of exercise. You don't need to go and lift a bunch of weights all the time. Now that's great, but just move. Okay. Now on top of those things, I would say, I really believe so much in personalized medicine. So I think it depends on the person. I think the one that I tend to have a lot of people do up there pretty frequently the most with almost everybody benefits from is probably a PBM red light better panel. I mean, getting getting red light supports my mitochondrial health cellular energy. I think most people probably need a much higher dose than what they're getting with one of those panels or not. They could probably do 30 or 40 or 45 minutes in front of it rather than a shorter period of time. So, so I think that that is a really phenomenal type of therapy. After that, I would say, it's so hard for me to kind of say just what my favorite.

30:11We have something in our practice called a hockey, which is a sauna where your full body is enclosed in a sauna. And your body gets a little bit warmer than in a sauna and you're getting transdermal ozone while you're doing it and you're getting PPM. After getting like eight different therapies at once. So that's pretty cool. But, but if you don't have that, then I would say in Fred sauna. Yeah. I mean, in fact, in Fred's sauna might be number one. I mean, in terms of because there is so much great clinical research on in Fred's sauna, there are so many benefits of heating the body, increasing circulation in the body and what that does for detoxification, what it is for hormones, what it is for heart health. So, so if I had to go back and restart this, I would say in Fred sauna or the next level above that's hockey that you can find in certain advanced functional medicine clinics like the longevity clinic, but that's number one red light therapy. And the number three probably is hyperbaric oxygen therapy in terms of my favorites. And then I think I think IVs are beneficial for some people as well. But I would say that the ones I just mentioned are my top three. Okay. So this is why I love these conversations.

31:13Next question. Since you brought up sauna, this is one of the ones now that I'm seeing more questions asked on infrared was really popular for a long time. That's all you really ever saw. But now I'm seeing more of the classic. The classic is kind of coming back into the picture. Sure. And it wasn't. I mean, it's always been there, but it seems like infrared dominated in the past two or three years. I've really started to see more of a push back to the classic and still the infrared. What are the differences and what's one? Do you think it is it sufficient for where maybe one person would benefit more with the other? Or do you find one to just always be better? Yeah. No, no. So what I would say is if you're getting in a classic sauna where you're getting the temperature up there around 180, I mean, you're getting getting the temperature up higher. You're going to sweat more in there. And overall, it's going to create probably a greater level of detoxification. Okay. I just because you're just sweating more profusely.

32:13But the heat stays more in the exterior. Okay. Still greatly beneficial, but the heat doesn't get driven as deeply. One of the benefits of infrared is with those infrared lights and wavelengths. They're penetrating deeper into the body. And so there is going to be more mitochondrial support with infrared. If somebody has a low body temperature, like like if I have a patient with hypothyroidism or chronic fatigue or cold extremities, I prefer infrared sauna because we are really trying to drive heat into their body. And and this is a principle of Chinese medicine. By the way, when you look at something like hypothyroidism, their body temperature is always in the 97's, not the 98's. And and their body is not mitochondrion not generating enough heat and body temperature. So they're cold all the time. Their hair is thinning of all these issues that are related to poor mitochondrial health. So infrared sauna for me is superior there. Yeah. I generally prefer infrared for most chronic health conditions. But if it's for pure detoxification and wanting more cellular, like fluid exchange, I would say that the classic sauna's would win out.

33:22But overall, listen, they're both phenomenal. I don't think you can go wrong with either one. If I had to give an edge to one, I do infrared by just a hair, but they're both phenomenal. I like that old classic smell. You know, from when we were young, because that was all that was around. Yeah, you smell the cedar. It's therapeutic. Now, my infrared sauna I have from sunlight. I mean, that's that is they're using cedar in there as well. Yeah. But because those classic sauna heat is so much, you know, I love going in there and you know pouring the water on the rocks. I mean, there is something very even therapeutic, even mostly for me about that, because I just have great memories. Like going with my dad, we were, you know, and getting it done. I think that they're both wonderful. I the holiday in parties. I remember and I'd go in there in like seventh and eighth grade and then the nostalgic smell. I have a concern sometimes with highly trained athletes that get in there that are already sweating a lot, losing a lot of electrolytes. Because I mean, I love to sweat, but it's become like a problem for me personally, because it's so much electrolyte loss and fluid loss between all the cardio and then something like that.

34:25Yeah, I mean, that's where with athletes. So again, this is some Chinese medicine. I'll kind of bring into this is that, you know, they're there let's say you have a professional football player. I mean, their body is generating a lot of heat. If you have somebody who's weight training all the time, their body is generating a lot of heat. And over time, that might put them in what Chinese medicine would be calling a little bit more yang dominance. And that can be more inflammatory. And those people might benefit from cold plunge sometimes. And I think getting in a hot sauna if they've already been sweat. That's a, you know, they're doing two days out in the summer going and getting a sauna more. It's going to lead to dehydration. It's not ideal. But I'll just say that is a small segment and subgroup that may not benefit nearly as much from sauna. Yeah. Whereas my patients I take care of. It's a lot of autoimmune disease, a lot of hypothyroidism patients with, you know, cancer, things like that. I mean, generally they need more heat and more circulation. I agree. The first sauna I ever bought was a sunlight in one of like 2013.

35:26I just was researching and that was one of the only companies even around that then. And then I, I've had one at every place I've lived like because every time we move, I can't take them with me. So I've had several really nice ones and I'm firmly with you there. I just, I missed the traditional, but I stick to the infrared. I find for the heart and everything, you know, for me personally. I want to talk about on the cellular side, you know, we've talked a lot about like how to really treat ourselves well. But I'd like to get into a cellular health diet. Like what kind of foods are going to provide the best structure and health longevity for ourselves? And what I've also heard this term cellular hydration. So I'd love to get into that too. But let's start with the diet and then talk about what is cellular hydration and how, how do we even go about doing that? Yeah. Well, in terms of the diet, the first thing I want to say is is that I think everybody's unique individual and you need a diet customized for you. One of the things that Dr. Cole and I did in the heal yourselves book is we lay out the ideal cellular diet based on your condition.

36:28So people take a quiz and we'll learn, hey, do you have one organ aging faster than the other? And this is really fascinating because most people have one organ. Like I'll just share like I had a family member, my father in law who died early at 60 years old died of a cardiovascular event. And you know, muscles healthy, brain health, all of those organs very healthy, but one organ aging faster. And that's true for most people. I think Dr. Cole very similar as dad had the same thing happen. And for me, like I really want to do everything I can to help people uncover which organ is aging prematurely and reverse the age of that organ. And so what we do in the book is we lay out, okay, if your heart is aging too quickly, here are the exact foods and supplements to do. If your brain is aging too quickly, if it's your immune system, if it's your hormones, if it's your gut health, if it's your thyroid, we help identify that in the book and then customize it for those people. But generally when we think about mitochondrial health, but generally when we think about cellular health, one of the most important components there is your mitochondria, another one would be your cell membrane.

37:34And then you're nucleus. And so looking at these, and then your lysosomes would be another one. It depends on the area of your, but let's focus on mitochondria and the cell membrane. When it comes to mitochondrial health, pomegranates are probably the number one food. I mean beef liver would also be up there, wild cut salmon would be up there. But the mitochondria, there's a compound in pomegranates and they're in other foods to a lesser degree, but like raspberries and walnuts, called a legic acid. And a legic acid can turn into something called uralithin A. And uralithin A is something that creates mitochondria biogenesis and is great for creating mitochondria and creating more health in your mitochondria. So pomegranates are going to be very, very high on that list as our berries are going to be very high on that list. Your cell membrane is made up of fatty acids and fat. So in that case, I would put salmon and sardines at the very, very top of that list because of EPA and DHA and the next of virgin olive oil. So when we hear you are what you eat, it's mostly true about fat and protein.

38:37And so I would say it's really what I talked about earlier. It's an ideal diet is low glycemic nutrient dense fruits. Yep. It's vegetables and it's very nutrient dense meat, especially things like wild caught salmon. I mean, that is those are the foods most healing for the cells of most people. Dr. Axe, are you telling me that vegetables are okay to eat because I hear these bare mongers telling us they throw out these things that you don't want you to eat them and everything like that. I see that often and it drives me nuts. Could you clear that up? Yeah, I mean, from a personalized diet standpoint, there is a small subgroup of people if they're having something called serves. It's a systemic inflammatory response syndrome. If somebody, and again, this is like 1% of the population or if somebody has a very severe moltaxicity, those people may do better for a period of time. I'm not saying forever, but for a period of time when something like a carnivore diet. Yeah. Because what happens is if you're eating meat only meat doesn't ferment. Yeah. Okay. Versus fruits and vegetables can cause these in most of the time what people are having is a histamine response or at least in a lot of cases.

39:46Right. And so, or even a form of SIBO where there's this intestinal over this bacterial overgrowth in the small intestine. And so the body's over responding. Well, when you switch to meat, it doesn't do that. It calms up for a time. But you should get the body to the point where you can slowly reintroduce foods. Right. Like, you know, I would start with like pears and blueberries and sweet potato things like that that are very avocado that are easier to digest and move those into the diet. But no, I mean, listen, for at least 90% of people, they should be eating vegetables. I agree. I agree. One of my staples. I am finding over the last three things that I'm going to eat. I've been eating for about three or four years because I told you I drink pomegranate juice daily. Yeah. That is like the super. I don't like the term super food. But that if I was going to say that would be like my number one. Yeah. It really would. Do you find that too with pomegranate? Well, here's what I would say. Most of the time I don't like fruit juice. But if you're working out in the middle of a workout, that's the time to do it. Yeah.

40:49Okay. If you're going to do a juice, that's the time to do it. And pomegranate is probably the most therapeutic juice out there from a cardio vascular standpoint. Yeah. The other one I would put in there for athletic recovery. That's really phenomenal is tart cherry juice. Yes. And so there's great research on that improving sleep, improving, you know, melatonin. I mean, I really, really think that that's fantastic as well. But those are the two I tend to prescribe recommend the most is pomegranate and tart cherry in terms of juices. But I also typically encourage people to take those during their drink during right before during or within two hours of working out. That's when I do the pomegranate. Because I don't drink fruit juice at all. I only do it for plaque in the arteries is why I did it. It's fantastic. Especially people with high APOB or LPL at a from from cardiovascular markers. It's wonderful. You know, when I do it, I after the long cardio sessions, I do, I do it right after because I want some carbs. And I don't like crave to eat carbs. And that's like my go to when I mix it with electrolyte right after I get done with like the heavy, heavy, heavy session.

41:50And it's perfect. And it's rather kind of hydrating and satiating for me. It is great. And I'm not slamming gallons of water from being so thirsty because that it accumulates. It does it makes you feel heavy and it's not the greatest thing in the world. Yeah. Well, you talked earlier about or asked about cellular hydration. Yes. And you know, our cells need what tends to create the most cellular hydration is sodium and potassium. Yes. Right. Just getting the right ratios of those. And for a lot of people, we're getting those. By the way, sugar also does. I mean, there's a number of things that help kind of bring more fluid in the cells and out of the cells. Having a healthy cell membrane, healthy fatty acids. I mean, that's also important. But in having cortisol where it should be, if cortisol stays too high, that can cause some hydration issues. But most people today are not getting enough potassium. I actually think that's the most important. I know we went on this whole sodium kick. And I do think that there are some people that, you know, could use sea salt more liberally.

42:51And I think that it's probably not as, it's definitely not as problematic as the American horse associations that it wasn't the past, especially when we're talking about real sea salt. However, I think I would have preferred people being more conscious of getting more potassium in their diet than they would have even sodium because I think it's what we're talking about cardiovascular disease. Yes. More beneficial. And I don't think you typically want to get that as much from a supplement. I mean, you can. I mean, there are some electrolyte powders that have more of like a one to one ratio. And there's more potassium. That's where I would typically land and recommend it for most people. But a lot of it depends on activity. If you have an athlete that is sweating profusely, they do need to get a little bit more sodium. I mean, there's no doubt about I used to triathlons. And I needed to do you need to do quite a bit of sodium or you actually could die. I mean, there are people that drink only water. And you don't want to do that. But, but most people are not deficient in sodium. Yeah. Most people are deficient in potassium. And you're going to get potassium primarily from certain types of fruit.

43:52I mean, kiwis are incredibly high. Of course, bananas, but, but fruit tends to be high in potassium, the highest food, coconut, of course, watermelon. And then potatoes, especially sweet potatoes, and then beans. I mean, those are the foods that are the richest in potassium. And I mean, a lot of people are not getting enough fruit enough sweet potatoes or enough beans. And so, yeah, I do think that potassium is a bigger issue when it comes to cellular hydration. What, what sodium tends to bring more causes you to hold more fluid and potassium typically cause you to flush out more fluid. It's sort of like this sodium potassium like pump and exchange it's happening. I used to teach people one of the reasons that they were holding and accumulating water taken growth hormone with sodium to potassium ratio and that like bodybuilders at the time couldn't even figure it out. And I said, look, you're supposed to get 4700 milligrams of potassium. They'll say 3,500, but ideally, 4,700 and sodium should be at like the 23 to 2400 that ratio. And that's standard. I in like you said with athletes.

44:58So a couple of things on my end that I've noticed one mistake that I made that I recently corrected was drinking aro water without putting back the minerals in it. That was dehydrating me. So I was drinking water and drinking a lot, which I thought was good for me. And I was actually dehydrating myself. Yeah, well, let me say this. I think I still think reverse osmosis water is fine. I so this is debatable, but I don't think there's something called a TDS score. And it's total dissolved solids. And that's looking at how many minerals are in your water. This is just my personal opinion. I don't believe you actually should have minerals in your water. I think you should be getting your minerals from food, from fruits and vegetables primarily. And there's other food. There's plenty of other foods that have, but I do believe that that's where you should be getting most of your hydration. But a lot of people that are doing, I remember in college when I was working as a personal trainer, you know, I was taught to drink a gallon of water a day.

45:59I was right. I was walking around with a big gallon of water. I was everybody walking around with a gallon of water. And that's probably a little bit overkill. Now I do think you want to get quite a bit of water. I agree. But that's probably a little bit too much. So I switched to O4A water. Have you heard of that? Benazotti turned me on to them, but I'll have to show you. Is it a hydrogen water? Yes, more than alcohol. Yeah, I like, I do. Now listen, I do not think hydrogen water is some cure. No, but I do think it's beneficial. I think it's a great little extra thing you can do. And so I like hydrogen water. It's our whole home thing now. It's got ozone, hydrogen, everything. It is structured water. Yeah. But it does. It structures the water. I'm even going to get it in my swimming pool soon. Amazing. Yeah. So to get rid of the chlorine, because I have salt water now in the pool. But even that, you know, is is. Well, most people when they think of salt water, they think that there's no chlorine. Yeah. Well, it's about 60% less, I believe. So it is less water. But for some people, because there's so much salt there, it's a little dehydrating.

47:02Yeah. If it's if you have to keep your pool really, really warm. I'll tell you, though, man, it you'd feel silky when you get out as opposed to that chlorine. Oh, yeah, yeah. We have on our pool filter now. And when we were building a home, we'll do a higher upgrade than we have now. But we do a UV light filter filter. Yeah. And we do. It's a salt chlorinator. It's salt water pool. But it definitely makes a makes a difference. I'm so glad you brought potassium up though, because that's one of the things I've actually studied quite a bit. Heart palpitations when you have electrolyte imbalance, right? And I I struggled with that where I finally have figured out how to correct it. Avocados for me are a huge on potassium. One of the things that I get a ton from there too. Well, the thing that's great about avocados is they're high in potassium and magnesium. Yes. And those are the two most important nutrients with any type of, you know, arrhythmia. Mm-hmm. Yeah. And and people don't realize even the slightest imbalance is really damaging for multitudes, not just heart rhythm. But it's important to get adequate amounts into monitor. Yeah.

48:05You know, so when you're looking at a blood panel, because I know you look at a ton, yeah. What are some of the tell tell markers for you that somebody has poor cellular health? Yeah, that's a great question. Well, I think so. So yeah, so let me head on the cellular health. And then some of the other most important markers that are out there. So when I'm looking at cellular health, one thing we do is we can kind of look at like a mitochondrial score. And you can look at coins on Q 10 levels. That's a really important nutrient for overmodocondrial health. You've got things. There's actually a score, not a lot of blood tests do this more looking at your pyruvate and sometimes lactate. Yeah. I mean, that can be pretty important for mitochondrial health. I mean, I think one of the most important ones, probably my single favorite is doing what we call an omega-3 index. And that's in part going to impact the cell membrane. And so we talked about every cell's got the cell membrane. If the cell membrane is you want it, you want it soft and spongy and resilient. If that's in if that's the case, if it's kind of soft and spongy, it lets the right things in, lets the wrong things or gets the things helps detoxify.

49:09What happens over time is people oftentimes themselves become hard and rigid. That membrane becomes hardened. And you don't want that. So this omega-3 index, I think is a good indicator of that. There's another type of score I like looking at markers and they're related to oxidative stress. So oxidative stress causes the cells to age more quickly, increases cancer, risk, heart disease, risk, every condition you can think of. So there's one I really like called F2 isoprostates. And this is looking at basically if any of these fatty acids in your body have been oxidized in damage. It's probably the gold standard for looking at oxidative stress. There's another another one called 08 DG, 0008 HDG that I really like. And that's also looking at oxidative stress. So I like these oxidative stress markers. But yeah, I like looking at the mitochondrial markers, the cell membrane markers, the oxidative stress markers to give me an indication on cellular health. When somebody, I have two clinics. I have my physical clinic here in Nashville. I have people flying from all over the country to see us at the longevity clinic.

50:14I also have a virtual practice with health coaches that do, you know, that look at people, we do blood work there as well. And they are also look at high sensitivity, high sensitivity, see reactive protein. And that's really looking at cellular inflammation. I think that's incredibly important. The other one, and this is related to cellular health as well, is looking at any type of insulin resistance, you know, at, you know, a, an A1C score, looking at fasting, glucose or fasting insulin. Those are very important. I think from a cellular health standpoint, the ones I mentioned are probably the ones that are the most important. But I'll tell you the other thing though. One of the things I've noticed on doing thousands and thousands of blood work panels is that most doctors are not looking for the right markers. They're doing your conventional CBC and CMP and where they do those tests is because that's what insurance covers. And they're very cheap. Running those markers costs, well, I'm not overexaggering pennies.

51:14You know, versus when I'm talking about the scores that I look at, like an omega-3 index and mitochondrial health and co-cutal these others, these are more expensive markers. But they matter more, they help me get to the root cause more of seeing what's going on. So I also like looking at micronutrients. Like what is somebody's vitamin D or their magnesium or their zinc or their vitamin B12? And most doctors are not running panels, look at a ferritin. Most doctors are not running panels looking at these micronutrients. And when you look at those, that is really critically important because if I have something that's low in vitamin D or somebody's low in magnesium, almost no doctors test for magnesium. None. And if you actually know, like we do a test, I really love it, our clinic here in Nashville called the RBC magnesium. It's looking at the actual magnesium in your cell. So when most people, doctors today run and they do any nutrient tasks, they're looking at what's in your blood. Yeah. Okay. Well, you can a lot of times, you got, can get things into the blood, but oftentimes it won't get into the cell. And so that is really the most important thing. So I have seen such amazing miraculous results and patients that come in and they've got like, I had a woman who had just chronic acne issues and skin issues.

52:21And her zinc was absolutely to the floor and in her omega-3 index. And she'd even been taking official supplements. We got those levels corrected, acting completely gone, completely gone. And same thing PCOS, crazy results there. Men, same thing. They've never had their zinc tested. If zinc is low, vitamin D's low, so another nutrient, your testosterone just cannot, it tends to, you have this hormone, this sex hormone binding globulin that basically binds to your testosterone. So you may have a testosterone level. I saw this this weekend in blood panel. The man had testosterone levels and like, it was like low 900s, but it was all bound up. And so his free testosterone was almost, it was so low that his body couldn't use it. Yeah. That was one of my first tell, tell things that I always look for when someone comes to me and says, I need to your tea. I said, that's the first marker I look at is let's look at your SHBG. Yeah. Because if that is high, we fix that. You're probably going to see an increase drastically right away. And there are nutrients like zinc. Here's one boron.

53:24It's huge for this vitamin D that will free up that testosterone. Yeah. And it's, it's a very, very, very big problem that most people just overlook. And I love what you said because the CBC and the CMP you look at those and that's kind of where the doctor stop. And unless you go in and request for something and then oftentimes they'll say, well, why do you want that? And I tell people go find a different doctor or just do it yourself because that shows you a very, very minuscule baseline. And then it's, well, these look okay. And oftentimes they're really not because you and I both know this. The scales just keep going like this. The average is like for testosterone. For example, I see that it's saying 200 is an acceptable score now. But at the bottom level and I'm sitting here calling that is the lowest quality of life for most people when a man's testosterone is that low. When they, when they, when Quest and lab corp throw out their ranges, what is that actually based upon? Well, it's typically looking at other people. It's the population of people going and getting lab range, getting their lab work done.

54:28And by the way, that group tends to have more health problems in looking at those as averages. So those are looking at if you are in disease state, not what the optimal ranges are. I mean, the most classic example of this an easy one would be vitamin D, right? They say as long as you're 30 or above. Now some doctors say 20 or above. All right. And so let's say you're at 31. They'll say, hey, you're good. But optimal is probably 50 to 80. And in most people are, you know, let's say you've got an autoimmune disease or a thyroid problem, let's say Hashimoto's thyroiditis or low testosterone or whatever name almost any condition. And you're at 31. That's too low. I mean, you're, you're, you should absolutely be higher than I mean, in fact, there is evidence on if you have cancer, you should be closer to at least 70 if not 80 or night. I mean, that you should be much, much higher for providing cancer. So some of it depends on the individual. So there's not always this sort of hard number. You should be, but for most people, they're too low. And so that's what we, and so when I have other people bring in their blood panels, I interpret that completely different than their typical conventional medical doctor.

55:36And we're able to look at all these different markers together and really help people heal and reverse their condition because we're looking at the markers differently and then have different recommendations based on that. Would you say it's fair to say because this is kind of, I'm throwing this number out there. But would you say it's fair to say 95 to 90% of the answers to problems lie in the more intricate testing as opposed to just the basic panels. Yeah, yeah, absolutely. Now again, yeah, now again, yes. I mean, I mean, the reality is is that the conventional blood tests are looking at so little and there's almost no depth at all. They're just again, they're just looking to see, listen, I know, you know, many people I know that have had blood tests done and they've been said, hey, you're totally fine. And then a few weeks later, they're diagnosed with cancer a few weeks later, somebody was diagnosed with or had a heart attack or, or maybe it's a year later, but a serious health event. This happens all the time.

56:37And the reason is is they're not looking, they're not running the right tests and markers and they're not interpreting them properly. And then of course they're not making the right recommendations either. Yeah, I just budgeted it into my my yearly planning that I'm doing three to four panels a year. I mean, it may be overkill for somebody. I have a condition. Yeah, yeah, I mean, I would say generally if somebody's getting once a year, I mean, at least getting the right type of blood work. But again, not your conventional stuff that unfortunately insurance pays for you. You want to get the panels done that are more extensive looking at cellular health. Absolutely. It the all lies in the details and the numbers, the data is everything. I always tell people, don't tell me how you feel because how you feel can change on the drop of time. That's right. Yeah. So, and I think too, some of the most important things are deal with stress and handle your sleep. I think that those are some of the key components to causing disease and causing all of these different chronic conditions that we see as well.

57:37But I like to that you brought up food as medicine. I've said that now for quite a while too. I think that once we start to dial in diet on a personal level to see what works for you. I've put that at the top of the list for key components to becoming healthier long term because that's something you can control really forever, right, what you're putting into your body. So, but past that, I'm curious. I'd like to get a doctor acts current protocol. So, could you give us like, and the reason why that you are doing this? Are you on any peptides and what are your primary supplements that you take daily right now? Yeah, from my personal use. Yeah. Yeah. So, I would say from a dietary standpoint, I do very, very well in a Mediterranean diet. I mean, that's sort of my body thrives on it. I'm also a big fan of a bibliodiet, you know, Jordan Rubin, and I wrote a book on that. And I think for many people, that's the right diet for them. But from a, I am a, again, I've just really looked at my own diet. And I found that doing high protein, a lot of fish. I do the best with fish.

58:43And I do really well with chicken. And so I do fish and chicken primarily. Once or twice a week, I'll do like a grass fed burger or some sort of red meat. I do okay there. So I do high protein. I do higher fiber. So I do a lot of, I do quite a bit. I probably do one to two pieces of fruit a day. I do a lot of pomegranates, a lot of blueberries, a lot of blackberries, a lot of kiwis. Those are probably in apples and pears. So that's probably what I do the most for fruit. I do a lot of sweet potato. And in terms of oils, I mean, the two I use almost exclusively for myself is extra virgin olive oil and coconut oil. I take most of my stress on my liver. That's, that's the way that I, so in different people tend to have different stresses on different organs in terms of, and it's based on the emotions you experience. So in Chinese medicine, I'm going with Chinese medicine here. I'd be considered more of somebody that when I'm dealing with stress, I tend to respond with like frustration. If I come across a roadblock where I want things to happen faster, that all affects the liver. And so coconut oil in particular is easier for the body to digest and break down than other oils because medium chain fatty acids kind of have a much shorter process of being used for energy in the body.

1:00:00So I do pretty well with that, but somebody with cardiovascular disease and more heart stress, I wouldn't recommend coconut oil as much for them. I would recommend much more just stick to extra virgin olive oil and avocado oil. Yeah. And then, you know, I do, I do, I do some, some beans on occasion to, but that's my diet. I mean, I mean, pretty much and then supplement wise, I take the supplements now based on the advanced blood work panel I had. You know, I struggled with really low energy coming out of this chronic infection for two years. I was just exhausted all the time. Finally, I did this advanced blood panel myself and I found I was very deficient in vitamin B2. This is riboflavin. Now, I would have never taken riboflavin and just a random supplement, but my blood work showed I needed that. I'll tell you that that caused my energy to go from a six to a 10. Really? Yeah. I mean, that single supplement. So I take vitamin B2. I take every day I do a type of protein that's high in stem cell and bone broth and that sort of thing. So very college and rich protein powder. I do, trying to think I do an omega three supplement. I do a superfood supplement that has like beet juice powder and pomegranate and things like that and a lot of greens and, and that regularly.

1:01:13I do a turmeric supplement and then, and then it's based on how I'm feeling. If I'm feeling like I'm a joints need support, I'll do turmeric. If my immune system needs support, I tend to do a straggless or olive leaf. Can you do burberry in at all? No, I mean, I don't have any, I don't think my insulin is an issue. Yeah. And that's why I wouldn't and I only recommend burberry when I recommend it. It's for a period of time that I cycle people on and off of that because it's very cooling to the body. It's also anti microbial. But I do like it a lot for people with insulin resistance. It's one of the number one compounds that I I recommend on a regular basis. And then I take a B complex. Yeah. Just based on I'm I've MTHFR and I kind of looked at that and and and. And that's for the most part. There's a couple other things I do a scanalytic or creatine or anything like that. I do I do creatine. Yeah. Yeah. I do five grams of creatine a day. Sorry. There's all kinds of stuff. I think I'm trying to even remember what I put in there every morning.

1:02:13But I think that those are and then I do a magnesium glycinate at night. Yeah, me too. But for the most part. And then in the winter, I do vitamin D. I'm getting so much sun. I get so much sun in the summer. I just don't do it. But but the rest of the year. What about K2? Do you do any of that? Yeah. With when I take my the vitamin D I have. Yes. Has K in it. Okay. I because I know when I get asked that question, I always forget three or four things since the list is normally generally long. But I like you. I there are certain things that I do cycle on and off of I think people sometimes fall into this. Oh, I have to do this forever and some of the things maybe but some not so much. So. Yeah. And I don't do peptides all the time. I just I do them if I feel like I need them. Yeah. You know. So if I have for instance an injury. I'm trying to overcome. I'll definitely do BPC 157 TV 500 and GHK CU that blend. I mean, that's the one I've done the most. I mean, I've done Epitalan. Yeah. I've done. MOTC and SS 31 for mitochondrial health. And so I've gone through. And then I've done N80 plus like a nitrogen. You know, I've done. I've done those as well.

1:03:17Oh, one other supplement I take religiously. And it's another one. I've noticed the phenomenal difference in my health. And it's called glynac. It's it's an acetyl cysteine plus glycine. But it's like. But it's a glycine plus an acetyl cysteine. Yeah. And I found that because I have I mentioned more liver stress than anything else. Glutathione for me has just been incredibly helpful for my health. I mean, the things I've noticed the these different. But my way I also take NMN. But those supplements I've noticed the biggest difference with are for myself the riboflovin, the NMN and the the glynac. Absolutely. I've noticed improvements. I take NMN as well. And you know, I had elevated ALT and AST for like two and a half years. And I mean elevated like 200s. And I had a fiber scan with SIGGI and all of these and everything was perfect. And he was telling me I had the liver of an 18 year old. And I couldn't get it down no matter what I did.

1:04:19And you know what did it in two months? Glutathione knocked it down into the normal range. And it was I went through the ringer and tried everything. And then NMN of course, you know, a lot of people don't understand the precursors for NAD and the importance of taking a precursor as opposed to just taking straight NAD. And that goes to the cellular site. One of the things I'm really glad not to go backtrack, but I'm glad you brought up cellular membrane. I brought this up to Will yesterday and I said, you know, mitochondria gets all the love. It gets all the commotion and the talk, but the cellular membrane is what's protecting it and is kind of like, well, if we don't have a healthy cellular membrane, we certainly don't have healthy mitochondria. So I ask you, I'm getting to a point on this is what do you do? Is it phospholipids that help to take care of the cellular membrane? Yeah, I would say, yeah, I mean, it's a number of things. Phospholipids are important. Omega three fatty acids are important. I mean, I would put those two probably at the top, but also just reducing oxidative stress is very important as well.

1:05:23So polyphenols and different types of antioxidants, even glutathione. These things will protect the cell membrane, do it agree. But you know, phospholipids are found primarily in caviar. So fish eggs is where they're probably the highest amount. You can find some phospholipids in salmon. You can find them in egg yolks, but they tend to be found in eggs, but fish eggs are the highest. So yeah, phospholipids are these really incredible type of sort of fats with phospholipids are these sort of incredible anti-inflammatory or more protective types of fats that can help make up your cell membrane. And then yeah, the omega three fatty acids. I think those are the two things I would recommend for people looking to build a healthier cell membrane. Aside from salmon, which I know is you and I both are favorite fish. Are there any other fish that you recommend or that you personally eat? Yeah, I mean, anything that's omega three fatty acids, I mean, sardines are going to be the next in line that are incredibly helpful.

1:06:23After sardines, you know, macarole is a really, really great omega three rich fish. I mean, tuna is, I know people are concerned about mercury levels. But really any type of fish that's going to be high in EPA and DHA. Do you have a concern with over consumption of fish at all on mercury side? I am far less concerned than most people. And the reason I say, and now listen, I'm not going and recommending people go and eat a bunch of sard fish or not worry about it at all. But no, it's not something I, let me tell you why. There was a study and there's multiple studies. But there's one study I'm thinking about in particular where they went and they had women who ate a lot of fish. So they had higher mercury in their diet versus women who didn't. And they looked to see, okay, who had the healthier kids? And it's the one that ate more fish. Think about Japan today. Do you know much? Do you know much raw and wild fish they eat there in tuna? A lot. And they don't, they don't have problems.

1:07:27And what they, what they believed in the study was that when you were having things like salmon and tuna, you're getting higher doses of mega threes, you're getting certain types of amino acids, you're getting sometimes even, you know, these antioxidants like astazanthin. And those, the benefits of supporting your own detoxification and getting rid of the mercury that's in there in the first place, the neuro protective properties, the reducing of inflammation, the benefits outweigh the rest of the problems associated with the metals that are in there. There's also, by the way, I just want to say a difference between metals that are bound in fish and metals that you're exposed to and things like lead based paint, they're not the same metal. They're different. And so your exposure to this sort of metal that is in a food naturally or like arsenic that's naturally found in a certain level in rice and apples. The risk of that is almost nothing compared to a much higher risk if people are getting metals from, you know, herbicides or paint or other exposures that they are, there's a, there's a difference between those types of metals.

1:08:39Excellent. See, I didn't know that. That's a good, good break down. One of my favorite fish. Okay. I mean, we have a new stop. So I mean, we can, we can go another 10, 15, whatever you want to go, but yeah, I'll just, yeah, I'll run a couple more. This is great. That is great. I told you like, fuck it. We'll just roll. Yeah, I totally lost lost track of time. No, I was watching. I thought, you know what? Fuck it, man. Let's just roll. I'll just keep you longer. Yeah. One of my favorite kind of a guilty pleasure that I over consumed was Chilean sea bass. Oh, yeah, got a little expensive, got a little too often, but I mixed that in every once and well. What are your favorite types of salmon tea? I get that indulgence with the king salmon. I didn't even know I just stuck with socki because I don't like the Atlantic one at all. And I don't do farm raised, but man, they ran out of socki and they had a copper river one once and then that king and it is just tastes like butter. Yeah, I mean, generally, you know, the copper river is known as the sort of the crem de la crem of of salmon. So there's no doubt about it. I mean, I tend to do socki. I like the taste of socki, but I love king salmon too.

1:09:49Yeah. I don't have too much of a preference there, but I do a lot of salmon. Yeah, a lot. Yeah, my girls love salmon. I mean, I would say it might be the most commonly consumed meat in our house, maybe even above chicken and beef. I mean, we eat a lot of salmon, but we cycle through all of them. We do, we do a lot of different, but I, you know, growing up my parents made salmon patties at least a probably one night a week. And so, you know, now they would use, you know, they would get canned salmon and it was probably pink salmon. Yeah, eggs, salting crackers, the classic salting crackers and my dad would chop up onions and we would make these salmon patties and I loved them. I loved them growing up. So now I make my own version very similar. I get the wilds, you know, sock eye salmon and I will do eggs and I get married. I tend to use these Mary's gone crackers. Yeah. And I'll crush those up and then you do the pasture dags and I'll cook those up in either usually olive oil or coconut olive oil blend and and I love those, you know, I mean, I just, they reminds me of my childhood.

1:10:50Those are, I mean, you know, I used to teach, I used to go to Costco or Whole Foods and I would teach teach shopping classes in my patients would go up and down the aisles and and so I would recommend that as a recipe for a lot of the patients to try is that classic recipe. What about I want to go to the chicken and beef because I just want to know what you have, you know, because I on chicken, I will do occasionally like skinless thighs. Yeah, I don't care for breast because I feel like they're so dry, but I like the chicken tenders. Yeah, you know, when I want to go lower fat days, I just load up on those. So I want to know which ones you prefer and then also. If so let's say you because you know we're grown man, I mean, I eat 12 to 16 ounces of chicken at a time and it doesn't feel like much now I'll put avocado in there to fill me up more so that I have a fat in there with it kind of mix them together with veggies, but tell me the chicken you like and then up protein like absorption or how we're able to process it is with 12 ounces of chicken. I mean, we're looking at 70 some grams of protein or we is that too much at once.

1:11:54Yeah, so when it comes to chicken, we do we do a lot of chicken thighs and we'll throw those in a we throw in it. We have an air fryer at home and so we'll throw those in the air fryer sometimes and that's and do it that way. I mean, I'll do breaded chicken at home, but we'll do like I do a mix of it's actually like this group gluten free flour with rice and then actually will sometimes do coconut shreds. It just depends on if we're making chicken parmesan or something else, but yeah, but we'll make these chicken tenders at home. I mean, that's probably the most often what we do or we'll do or sometimes challenge to does this shredded chicken into the crock pot and then we'll do those with like tacos. Yeah, so that's probably how we do chicken the most. In terms of the protein digestion here here there's there's a really great PhD that I follow online his name is Dr. William Wallace. Yeah, and he puts out a lot of your research on this or post the latest research and gives his and just gives his viewpoints of on that and

1:12:59where you can eat 75 grams of protein. Some of not all of that will probably be used towards muscle building because your body couldn't absorb that much at one time. It's not to say it's not going to affect your metabolism and maybe be beneficial for some people, but overall, I mean, again, we know the absorption typically is price somewhere between 25 and 45 grams of protein likely is what somebody could absorb in one sitting. Yeah, so like if you're trying to put on muscle, you'd be better off eating five meals a day and that you know 40 grams. Yeah, then you would be three times a day at 70 grams each probably if you're trying to and we know this because I mean bodybuilders and people in health and fitness have done this for years. Yeah, so so typically people are probably a little bit better off spreading it out, but some people don't want to I mean, you know, it's a it is a lot of work to spread it out. Now I do want to say this. I don't think that all the sudden at 35 grams. You might just cuts off and doesn't do anymore. Right. So I think there's probably some incremental absorption from that the next 35, but the first 35 is really where the greatest amount I believe is happening. Yeah.

1:14:09Yeah, and I see I don't know how much salmon you read it once, but normally I do about 12 ounces and you think again, it's like 70 75 grams of protein. I'm probably doing more six to eight ounces at a time. And I try and do I probably do probably four meals that it would I try to do is I try and do 40 grams of protein four times a day. That's sort of what I feel like my body does well with all eat breakfast. I'll eat around my workout like a protein shake with, you know, fruit and things like that or some oatmeal and then I'll eat two other meals, but I do about 40 grams. I'm I'm just about the lower one 170 pounds and so I do so you're going to try point nine. That's just what I feel like my body tolerates well with definitely. I used to do one and a half and two when I was really training heavy. Yeah. And you know, now I do I don't know I weigh 175 and I normally get about 230 right around there. Yeah. I go pretty heavy protein on mine. One more question for you. This is not diet related. This is foundational. Now you know that I speak on mind body and God and I put God as my foundation of all aspects of life, but especially when it comes to health, well being everything.

1:15:16Do you agree with that? And if so, how is God foundationally helped you to become the healthiest that you can be? Now, well, I think that the most important thing for myself and for my family is is putting God first and faith first and because God created us and we believe I believe that we that we were created to glorify God and enjoy him forever. And so with that like my entire purpose in my life is comes from being a child of God knowing I'm his child. I was created a live for eternity and I'm called to be his hands and feet here and act like Jesus. That's about serving others. It's loving others. It's discipling others to be more like Jesus. And myself following Jesus so I can be more like him. So everything comes out of that. So this is why if anyone's ever listened to my podcast, they'll hear me talk about God. Like I have decided I'm not going to have like my God light, you know, my faith life over here, you know, on one side of the room and my business life on another side of the room and my family.

1:16:17But for me, it's all woven in together because I believe that if I were to help lead one person to Christ and that's for them to become more like Christ and become more loving and generous and in that relationship that that that is a greater success than me. I don't know, winning in a ward or making a million dollar, whatever it is, like I think that that is a greater success of helping people both come into relationship with God and helping people live more in alignment with the way God credits to live. And so I am, you know, that's it really kind of penetrates and influences everything that I do. And when it comes to health, again, I've worked with tens of thousands of people working with them with chronic conditions, everything again from cancer. To autoimmune disease, to children, to elderly. And I do believe that people's faith is one of the single greatest factors in their health. You know, there are studies around community and connection. And in terms of the importance there, but living not only with community and connection, but one with a purpose. When I think about longevity, there's studies showing that when somebody retires and doesn't have a purpose after retirement.

1:17:32That their lifespan is cut short. There's studies showing if somebody's commit doesn't have community, their lifespan is short. And those are two of the greatest factors that cut people's life short. We now imagine you're part of a community that's purpose driven for the most meaningful thing possible where you're going to live for eternity. And so I think it's incredibly important for health. I think it's incredibly. And outside of the relationship side of things, which is the cornerstone, the most important thing, even following good daily habits and rituals that should be towards making you more like gotten growing you closer to Jesus, you know, whether it be taking communion or reading scripture or confessing your sins or or praising God and worshipping, you know, any of these daily rituals that are part of whether it's the Protestant church or Catholic church or Orthodox church today, I think are so beneficial in healing for all of us for our physical health, but more importantly for our spiritual house.

1:18:39I could say there, but for me, you know, one of the things, so even when we take care of patients, we do like in our physical clinic, like we prayer for patients and we do everything we can to support them in experiencing and facilitating spiritual healing that then impacts the physical body. The richest I've ever been was when I was the became the richest in God and having Jesus in my heart. And I will tell you, man, like no matter what, it opens up the broadest spectrum of real reality of what life is and what we are intended to be and when I was able to find that and understand what God is love means that we were created to love and that that's where our hearts are. For me, man, it's like the things that we do, I feel our God's work, but the best is just getting into someone's heart and putting him there. Even if they're not with him, they don't believe in him, don't follow him, placing it there. So where you think about it and you feel it and once they feel it, it's hard to say no. It is. And foundationally, for me, and I know for you, that is the end all be all.

1:19:48That when I found that foundation, it's like I look in the mirror now and I feel good about myself because I know where my heart is doesn't belong to me anymore belongs to him. That's great. So and you know what else you know this when you find him, he finds a way to bring you to other people that love him so that you can then give it to others. So one of the big things I want to thank you for is doing this with me and sharing that with everybody else. I will never, ever back off just like you said, there is no split this with business and God on the side. That's who we are and that's what we share. And I'm just so proud and thankful to share it with somebody like you who's so strong and profound and speaks it and lives it. I see it in your family, I see it in your pictures, I see it in your posts and I absolutely love it when I see it. I don't always comment, but I freaking love it. And I really appreciate you, my friend, very much. Awesome. Well, Dylan, thanks so much for having me. It's always a pleasure coming on your show. So thanks so much.

1:20:49Your book is coming out September 8th, correct? Yeah. Yeah. Okay. So heal yourselves. We're going to link that in the description. Where else can everybody follow you? Yeah, I would say my podcast, the Dr. Josh Act, so show social media. I just at Dr. Josh acts and yeah, again, it's a it's been an honor. I love coming here. I hope to come back soon. Thank you for everything, the hospitality and the friendship. I appreciate it all my friend. Thanks Dylan. All right, everybody. That wraps up another one. So stay tuned for plenty more to come Dylan, Jim, Ellie and Dr. Josh acts signing off.