Doctor Explains How To Increase Your Testosterone | Dr. Richard Huntsman

testosterone

, which is just one of the things glyphosate does. Glyphosate has been linked to cancer, it's been linked to leaky gut, which is something you're hearing more and more about. You know, it's basically intestinal dysfunction and that's why there are multiple class action lawsuits against Monsanto right now for Roundup and that's one of the things that really bothers me because they use it a lot because a lot of times they spray it on the wheat or the corn. Not necessarily because of weeds, but

your

crops will mature faster. When you spray it with Roundup, you get

your

crops faster, higher yield, higher yield exactly, yeah, and why do you think America hasn't been this?

It's just that there are large corporations that are making more money because the higher returns they have. I know there are less losses due to weeds and things like that, so it's like a cigar, we use this because people make more money or there are other reasons. I think it's a mix. I think there are definitely great foods, they are very powerful, and great foods are really linked. You know, big pharma doesn't want to conspire too much, but they are very linked, their lobbying power is very strong. I also think part of it is that in America we're not very good at banning things, I mean, you know we like it. keep the government out of things, at least I like to keep the government out of my things, so I think that's a big part of it too, we just don't look at it, but I think the biggest problem is The FDA moves so slowly. with anything that is atrazine which we have known as a problem for a while.

They spent five years doing a study of how much atrazine is in our food and water. That's what turns frogs into females. When you hear it, you know, Alex. Jones and those who say it's turning, it's turning the frogs gay, well it's not really, but the frogs are becoming infertile because of the atrocity. What is happening there? I don't know. I heard the headlines and said, "Okay." whatever but I don't know the exact mechanism of how it harms frogs but I do know that atrazine is used over and over again to make frogs infertile and fish infertile and again we can't study it in humans, but it is not like that.

It's a big leap to say that maybe it's hurting us too. The amount needed to harm frogs is around 200 units in water. FDA regulations allow 3 000 units in our water so we can have 10 times more than they say is safe in the EU, nothing is allowed in the water, you know places like that so I think a big part of it is the FDA just dragging their feet and not doing their job, yes specifically with water, what are the best practices? right, so, yeah, not drinking tap water is something that, in general, I think is something that people are now starting to wake up to.

It's important to note that there are places in America that you know, Jackson Mississippi, right, I think Flint Michigan. I also had a big problem where the water literally looks like it's from a third world country, so those are the extreme values. I think everyone understands that we need to address them immediately and whether you live in the United States or not. having clean drinking water, that's right, and we should solve those problems, but what you're talking about is not the extremes that you're talking about, like literally pick any city in America and if I go to the tap and drink tap water, has These elevated levels of various chemicals that it contains is simple, like if I put my water in a Brita filter that I keep in my refrigerator, what should people do?

Yes, filtering is key, I mean, that's the least anyone should do. What you're doing, get a Brita filter, get one of those that you put in your TAP, now they're not the best filters out there, that's why they cost. You know they're pretty expensive, which is also great for someone who needs it wherever they are. Our water has contaminants, there is no longer very little pure and clean water. Now, if you live somewhere that's a hayag place like Texas or you know some places in the Midwest, you're going to have a lot more of these types of chemicals. in your water, but somewhere like here, as you know, here in Florida.

I know you have high levels of estrogen in your water. Simply estrogen. Great, you're becoming more feminine just from using birth control. Women take contraceptives and go to the bathroom. the filtration process that cities do does not take out what the chemical called ee2 is contraceptive and what but carbon a carbon filter like a Brita will do that will take it out so that's in my house I have one under the counter The two stage filter It costs like 200 dollars and that's all we drink, that's all we cook with. I will wash dishes with plain tap water, but to drink water we filter everything and my kids know we have trained them where there is something. in the refrigerator they can drink some or get it from the tap and we live in an area where we are considered to have some of the cleanest water in the country.

Yes, in Wyoming where I live, I'm still filtering everything out. because I just don't want any of that and what big improvement do you really think it makes to the water? I guess you can't get to perfection but it's a pretty big leap if you just simply filter, yeah the only way to get the purest, cleanest water you can get would be through distillation, you get a distiller, they're pretty Expensive, they are a pain in the ass, but if you want pure, clean water. it's going to have everything out, get it, get a water distillation station, how much does it cost, you know, and on the counter, one, you know, that'll make about a gallon of time, you can get about five hundred and six hundred dollars.

They're cheaper on Amazon or somewhere like that, but they're outside of China and I don't really trust the components. If you want one that runs, you know, 12 or 20 gallons at a time, you're in the thousands. so yeah, but they're cool, like me. I used to drink only distilled water and I noticed a little bit of a difference, but with a good quality filter you'll still be able to get more than 99% of the stuff out, I mean, and the thing with water is you probably won't notice much of a difference when you start filtering the stuff. water when it comes to your health, you won't notice this big difference, oh my gosh, I feel so much better, it's more like, let's stop doing it. as much damage as we can is something compounded exactly right, you're going in the right direction now exactly now the quality of the water that comes in a water bottle is the next thing I want to talk about, so compare it to tap water, forget it. the plastic component of the water bottle, true, but like what the water in the water bottle actually is, how much cleaner is that normally?

You know, any city in America depends on the company, okay, some of these companies, um, and I'm not going to go. call someone by name because I don't know, but some of these companies literally take tap water, put it in a water bottle, and sell it. You know, that's what they're doing now if you take a company like me. A company that I like and what I usually buy when I am away from home is smart water and it is more expensive. Smart water is distilled, they distill the water and then bottle it, so yes you will still get some plastics, but I know that the water when it was put there, assuming they don't lie about their process, is clean and that's where it tends to come out. , you know, spring waters and all these other companies, I just don't do it.

Do you know what they are doing? Do I usually tend to reach for spring water if I can't get one? Do you know if I can't get smart water? You know the ones that just say you taste bottled in Atlanta, Georgia or? whatever it is, I tend to avoid them because I just assume they're putting tap water in there, yeah, and then the plastic bottle, what does that do to the water? So if you put clean water and let's say this, Smart Water, you put it in there and it's as good as you're going to get, you know, in a kind of pre-packaged consumption, um, what does the plastic bottle do to change the water?

That's so bad that the plastic will leach into the water for sure when the plastic is heated. and there's a liquid in there, some of that plastic is going to get in there, so I'm even talking about at room temperature it doesn't have to be very hot, so when they're shipped and all that, everyone knows about BPA. most people have heard of BPA, so a lot of companies are moving away from BPA, but there's another chemical called phthalates that actually starts with a P, it's pth um phthalates, smart water for one, uh, yeah you look at the bottom you know every plastic thing has its little recycling symbol and a number one has phthalates that's what smart water uses so I even like them oh my gosh I can't even drink them because now I'm getting phthalates which are very estrogenic again, once again activating estrogens.

Phthalates say they're the most common chemical we're exposed to every day that comes from plastic, so yeah, every time you drink plastic, you know, bottled water. I'm going to buy some plastic now, you have to weigh that when I travel like I do now, I drink bottled water. I just know I'm going to buy some plastic, but I hope you know that hopefully the water in there goes to You would do less harm than you know, you know, if I drank the water from the sink, yeah, there's liquid death right there. I'm really scared to do this, but if you grab that, let's see what they have because I'm an investor in this business and it had nothing to do with healthy water, it was literally a cool brand, they're going to go.

They're going to sell this, right, um, but there's water in it and they don't have plastic bottles either, right? It's the type or more like a beer can, if you want, that one I think can have flavor, so it probably has some things, they even say it's death to plastic here, they are anti-plastic, oh yes, I love it, yes, yes, oh, they are definitely against it. the big plastic is falling together we're on board but I wonder if you know, forget the brand for a second, forget the flavors or whatever, like water companies just put water in a can instead of a bottle plastic that looks based. about what you're saying, that would be a pretty big improvement for most people.

I think you know, I haven't studied too much the interaction it would have with you, you know this on this thing made of aluminum or something, but Yeah, I think it would be cost effective, it's probably increasing your costs quite a bit to do that. Yes, the less plastic we can use, especially from our drinks, the better. Many people will drink their coffee through a plastic lid. They are just hitting the plastic all the time they do that, maybe I shouldn't do that now, take the lid off and even many use a straw that is plastic, get a metal straw, it would probably be better, yes I really would. and even a lot of those coffee cups are lined with plastic, so when you put a hot liquid in some of them, you're probably making them worse.

Iced coffee. I guess I'm avoiding a little plastic, maybe, um, okay. Where else do plastics really infiltrate our lives? Obviously, bottled water is a no-brainer, it's something that people go to the supermarket, they go to the gas station, the airport, wherever, like they're picking it up, they're using it. They give it to their kids quite a bit, right, sporting events, things like that, it has literally infiltrated society. Are there other important areas where you try to avoid interacting with plastics? Hey guys, what's going on? I hope you are enjoying this. conversation but I wanted to interrupt for a second and tell you about a new conference I'm hosting on March 4th at the Miami Beach Convention Center.

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Make sure you claim your ticket so you can enter the doors. Lyceum Miami will be a great time, so come see it and hang out with me many times. from popular podcast guests and other like-minded people Lyceum Miami March 4 Miami Beach Convention Center Hope to see you there, well, let's get back to this100 pushups a day at least build something just work on that muscle um and then just clean up the diet in general like a lot less sugar than before um this this estrogenic chemical world that That's newer to me. I've really started to bring that down in the last six months or so since I eliminated those things from my diet and I hope to see more improvements from doing that and then I think alcohol too.

Did you either cut off the alcohol or did you bring it back or well didn't so I actually put it in the thread on that thread. You know, I'm giving advice on what people can do. I don't drink, I've never drunk. At My Religion we don't use alcohol, so it wasn't something I eliminated, but if someone wants to improve their

testosterone

, they should eliminate alcohol at the same time. reduce it at least significantly, you know, a lot of people have a beer every day, already you know, and when we were taught, we were taught that, if you know, having one or two drinks a day, technically in the medical world it would be considered alcoholic, so what?

Alcohol is really going to deplete your B vitamins if you drink too much. B vitamins are very necessary for health. Testosterone levels help suppress certain things and keep them low so our body can produce more testosterone, so yeah. Cutting out alcohol is a great idea if you want to

increase

your tea consumption and then what about the relationship with weight? Because I saw you said that if you lose weight, your testosterone levels naturally

increase

and this goes back to part of the insulin conversation. We start with Yes, it goes back a little bit to insulin, but also the fat cells themselves can be a problem for testosterone, so in men and women as well, where testosterone and estrogen are produced, part of that is in the own fat cells, this is called aromatization.

So literally the fat cells that have receptors for testosterone, the testosterone gets to the fat cells and the fat cells say, "I'm going to turn you into estrogen," and then the testosterone levels start to go down because literally it's just going down. converting and therefore reduces your body weight. 20 pounds can make a significant difference in your testosterone level because you won't make that conversion happen as much. Actually, 20 pounds could be a big difference, yeah, because most people were talking, most people are in the 30 to 40, 50 pound range and so, you know about overweight, you know, I'm, you know Sometimes morbid obesity is a different conversation, but yeah, you draw, if you're 40 pounds overweight and you lose 20 pounds, it's going to make a big difference to your energy. insulin resistance, but also your testosterone levels, yeah, I had a friend tell me that six feet and 200 pounds is someone who can be six feet and under 200 pounds and obviously people optimize that for different things. or whatever, but like the average. person uh that was like a line it's like once you start going up from 210 to 15 220 uh for a guy it's like literally your height doesn't increase right it's just that you're getting wider and there's a big difference in the physiological.

Your body components and measurements are below 200 versus above. I thought it was fascinating where he was, as well as, yes, every height has a weight, yes, that muscle mass, all of this changes the number a little bit, but definitely being below a certain weight will completely change the way you feel. and the kind of things that you do on a day to day basis, yeah, absolutely, absolutely, I mean the biggest, so for me I'm five six five seven, I'm a pretty short guy, the biggest I've ever been. around 210 and I felt terrible when I was that big and even if I allowed myself to get to the 190 192 range compared to where I felt 175, it's even the difference between day and night, I have much better energy in every part of my life feels better and that's a 15 pound difference now.

Ideally at my height I'm probably closer to the 160 155 range depending on muscle mass but even that difference between 175 and 190 makes a big difference for me yeah you mentioned sleep too. Two years ago I didn't sleep at all like it was horrible and two years ago I thought I wanted to get better at this and it's probably the biggest thing I've changed in my life in the last two years and it's like sleeping eight hours, there's all kinds of things. fancy ones that you can try and do and I've probably tried a lot of them well, but literally just getting eight hours of sleep makes me feel like a different person than if I get six and a half hours of sleep.

Yeah, and what happens in my body when I sleep eight versus six or seven. Yes, when we don't get enough sleep, our cortisol level will increase. Cortisol is something like the stress hormone. Correct cortisol increases insulin resistance. If you sleep poorly for just one night, let's say you have a small child, I have small children, sometimes you don't get the best sleep possible and you feel terrible the next day, that night of bad sleep will make you more resistant to insulin. The next day, wow, just one night, so imagine someone who's been doing that for decades, right, it's the increase in cortisol, cortisol decreases testosterone to link it back to testosterone and again it also increases stamina. to insulin, so yes, the key is to sleep eight hours like me.

I have so many patients telling me yeah, I sleep three hours a night, I feel great and man, you're not the exception to the rule, there are some exceptions, there are some people, um, Matthew Walker has done a lot of things. studies on these um he wrote the book why we sleep and yes there is a very small percentage where they function well on four hours of sleep. 99.99 of us need eight hours of sleep every night and that's like you said, that's the easiest. what people can do to feel better, yeah, I think it's Ryan's vacation, in one of his books he talks about how most people are not disciplined to sleep eight hours, they don't have the discipline to do it and his point was, uh for most people your job your life your kids your family you know something your kind of day to day life requires you to get up at a certain time and for some people it's 5 a.m. some people it's 8 a.m. whatever time you are I have to start a little hard, so the discipline is not really when you wake up, but when you go to sleep and we are programmed as a society to stay up late, television and you know, the phones and dinners and all this kind of stuff. but his point was that if you have the discipline to go to sleep at eight or nine o'clock, just by saying that someone is going to Super 8 o'clock, they say, wow, you're a weirdo, yeah, sure, why would you go to sleep? eight o'clock is when my kids go to bed, you know, yeah, sure, like you're not a kid, you're an adult, but having the discipline to go to bed at an earlier time will actually increase your chances. that you get eight or more hours of sleep and that allows you to wake up the next day, you have more energy, like it's this kind of circular thing, um, but it's hard, it's very hard for the average adult in America to go to sleep. even at nine o'clock or "Clock right and these problems are also aggravated because if you don't sleep well if you don't get enough sleep, let's say you go to bed at midnight, you have to get up at five, then you will have all those problems." problems with sleep, but also when we become more insulin resistant, when we do more of these kinds of things, one of the symptoms or one of the things that insulin resistance can cause is problems sleeping, so now you are aggravating the problem by not sleeping. and then you're getting less healthy so you can't sleep so yeah I tell people schedule when you go to bed don't schedule when you wake up and we know you need to know when you need to wake up.

I have to get up at 6:30 every day so I need to know that I have to be in bed at 9:30 or 10 because for me I am one. It takes me a little to sleep. It takes me a little to breathe. down, I need to give myself a window of probably nine hours, counting you know it's going to take me half an hour to fall asleep, so you really need a plan and you know I get stuck too, my kids go to bed at eight. I'm fine, now I can, you know, do some things now that I'm free. 12:31 a.m., I'm like, oh God, I have to get up at seven and now I know that the next day I won't be in my The best thing is that I try to do them when I have a day off, so it's not a big deal, but no I should do it physiologically.

It would be better. I need eight hours every night, regardless of the two things I notice. uh related to sleeping out of my mood and all that kind of stuff is uh, if I don't sleep much, I eat like an absolute animal the next day, yeah, so there has to be some relationship, maybe you understand the science. um and then the second thing is uh I always say there are people who get on the scale and then there are people who like when you get up in the morning and you go to brush your teeth and you just look in the mirror.

I know I'm getting bigger, I'm getting smaller, whether you want to admit it to yourself or not, as you know, and one of the things I've noticed over the years is that I sleep eight or more and especially. If it's eight and a half hours or nine hours, you feel and you've psychologically convinced yourself that you're actually thinner, like your body almost feels like it's processing food or what I don't know exactly what it is, but it feels like that. This is more in tune with the way my body wants to be that if you sleep six hours and you wake up and you feel like it and then you eat horribly like it forms itself, yeah, and that's not just a mental thing.

There's a physiological response to that that's interesting for both of us, so those cravings that you talked about, man, I mean, you like junk the next day, that's cortisol. Cortisol increases our sugar cravings and that kind of stuff, so when you get a bad night's sleep your cortisol will go up the next day and, again, it's a compounding problem because now you're more insulin resistant because you got a bad night's sleep. night, now you will eat a lot of sugar and your blood sugar level will rise. You will become more insulin resistant that day. I'm not saying that one in nine sleep will make some insulin resistant forever, but the other part, the thinner part, sleep plays a very important role if someone wants to lose the weight they need.

Sleeping eight hours every night, why cortisol again? Cortisol, another effect of it, will make you retain water and so part of that is the body getting rid of water, but yes, you want to get rid of that water that your body shouldn't be retaining. and therefore cortisol plays an important role in controlling our weight and the interaction between it and insulin is huge. Do you have any type of nighttime routine to increase your chances of getting a good night's sleep? I have four children there. There's no routine, um, no, for me, not really, um, now I've kind of ruined myself.

I can't fall asleep if I'm not listening to something, so for me that's what I found out in college that I've always had trouble sleeping since I was a kid. I think I ruined myself as a kid reading. Actually, he was the kind of kid who got punished for reading because he read too late, you know? You are like my brother. I have a brother who literally is actually a

doctor

, so he's funny, but there was a story where one time my parents were worried like we were all sneaking out of the house doing all this stuff and they would leave. my brother's room, he would be under the covers of the lantern Harry Potter, Harry Potter, yes, you absolutely see me and your brother should talk, but what I've done lately is I've gotten a couple of blue blocker interest classes.

I noticed a huge difference when I use them because a lot of times when I get home once my kids are in bed, I still read a lot, study a lot and most of that is done on my phone, so you just know, I know about light blue I know the damage it can do to your circadian rhythm and your melatonin hormone so I went to a friend of mine who is an optometrist and he had to make me a pair of blue blocking glasses and they just look like normal glasses. Not that the yellow one and the yellow ones are okay, but I do notice a big difference in how long it takes me to fall asleep if I put those suction cups on as soon as I get home, so when you get home at six, seven or 'Watch whatever uh you're putting on your glasses and you're practically trying to wear them until you go to sleep, yeah, pretty much and um, will you also wear the Muna if you're not looking at a screen?

No, I'll take them off if I'm not, you know, watching TV or on my phone or something. Then I just say goodbye because I don't need glasses, they're not prescriptive so yeah, but if I am, I have a screen at night and I've been neglecting it for a while, but I've tried to do better lately. Every time I'm on the computer on my phone, whatever I have, I'm trying to have those classes, yeah, the only two things I've ever done. That seems to have an impact and, again, I always worry that maybe it's Placebo stuff rather than actually working.

Now I try to read before going to bed.I used to be on my computer all the time, but I like to read. a physical book um and that seems to help and I'm sure it has a lot to do with screens and things like that uh but the second thing I'm afraid to admit this but uh every night I drink chamomile tea but Get it with uh it has a little bit of melatonin in the tea bag um and I don't like you knowing that I've traveled and stuff. I don't have it and I don't feel like I'm missing it or having it. like a really bad night's sleep or something, um, so I don't know how much of this is like it's part of the bedtime routine as I drink some tea and then go to bed versus like was actually doing something.

People should be very concerned if they are drinking, whether it's chamomile tea or something else, and especially if it contains melatonin before going to bed every night, yes, chamomile alone. I'll know, great, yeah, there's a lot for centuries, you know, Millennium people. I have used chamomile tea to help them sleep. I don't think there is anything wrong when melatonin is included. Now I was taught in my nutrition program that if you take melatonin, you will suppress your body's natural ability. to produce it well The more I have studied I cannot find how that mechanism actually works.

I've never been able to prove to myself enough that that's true, so depending on the dosage, you know. I don't. I live by the mentality that we should. I don't have to rely on any external chemicals to feel good, but if you're taking a milligram or two of melatonin and it makes you sleep while you wouldn't sleep if you didn't take it, great, take it. I want you to sleep, that's more important and since melatonin is cheap and easy to get, it won't really have any side effects so I personally wouldn't worry too much. The other day I told a patient, this 17-year-old girl, that I'm working with her, she doesn't sleep, she doesn't get into bed until five in the morning and her parents say that we've tried melatonin.

I said how much have you tried. They said, oh, you know, five milligrams. I said give her 15. Yeah short term I'm not going to do that long term but I'm not going to tell people to do that but for her I need her to sleep so we can solve her other problems and if she has two or three hours of rest. Sleep one night, that's not going to happen, so I said, put it at 15. And well, we'll see what happens, yeah, um, maybe I should try chemical tea without melatonin and go from there while you sleep.

Do you do something like uh uh environment, yeah, okay, kind of what do you do to optimize the actual hours that you sleep? Yes, I have three tips, two are quite common and the other is out of place. wall keep your room dark, easy, I mean I live in smaller apartments, like my computer is in my room and our modem could be there, so I literally take electrical tape and cover every light I can, even those little lights. You know, a little green light to shine on a power brick. I cover them all the best I can, so keep it dark, keep it cool.

You want your room to be cooler at night. You know I'm ours. We put it at 67 68 somewhere in there, the other piece. so i got married like this for people who sleep with someone else in their bed, get separate blankets, don't share a blanket, that's my best advice and we've done it our entire marriage, but that way you won't be woken up by your spouse or you know your girlfriend, boyfriend, whoever turns and rolls, get separate blankets, it will make a difference and then a high quality mattress, a high quality pillow is huge, yes a pillow can make just buying a better pillow can make a significant improvement in your sleep, yeah, um, I haven't delved much into the pillow topic two years ago, when I started getting serious about sleep, um, I was introduced to uh, Mateo, who is the CEO of eight beds, got the mattress cooled, oh yeah, and um.

I literally didn't taste good at all and he was dark and cool like everything and he said that's why we built this mattress so I started sleeping on it which is the only thing I've ever done and when I travel, yeah I can tell a big difference. difference, yes, and the only way to do all your trips is to just turn on the air conditioning, you know, and try to cool down as much as possible, but what I noticed is not so much the amount of time I sleep, but that it was actually I sleep soundly, of course.

I sleep with a watch on, so I take some of the uh uh, measurements. I don't know how accurate they are, but I seem to sleep more and more soundly the colder it gets, and it's funny. because even if you don't have a mattress and all kinds of special things, you can literally just turn on the air conditioning, yeah right, and that could make a big difference in how much sleep you can get, yeah, where I live, just turn it on. the window, you know how cold a degree it is in my house right now, so open the cold windows however you want, but yes, temperature, temperature and light exposure are easy things that anyone can do, don't worry.

It costs nothing, like I said, um you. I know if you don't have air conditioning, then maybe there's a problem there, but it will significantly improve your sleep just by making those changes, and then there are the other things that we talked about, you know, chamomile, melatonin, and magnesium can help a lot. If I know it's going to be a rough night, you know, for some reason, my mind is wired or something. I'll take some CBD and then combine it with some magnesium as well, and that seems to at least help me calm down on those days.

I don't do it every day, but what is magnesium and what does CBD do? Specifically for sleeping. So magnesium is one that most people are deficient in. I should take it every day now that the magnesium is out. to help you fall asleep faster for most people and I take a combination form, there are many different types of magnesium, but it will improve the quality of your sleep. It works on what we call the rest and digest system, your parasympathetic nervous system, which is where a lot of that repair happens while we sleep, our brain is repairing everything.

Magnesium is involved in many of those processes and therefore, by giving your body what it needs, your rest will be better now that CBD you know. the mechanism works exactly, I'm not entirely sure, but CBD is known for its calming effects, so normally, you know, I'll take 25 milligrams of that or something like that when I take melatonin, which is weird, but I take it. If I take CBD, it seems to soften the effects of melatonin until the hangover the next day, so some people can get that really bad groggy feeling from the melatonin the next day. day, um, CBD for me completely takes that away from me, yeah, I am when I was in the military, uh, this is like one of my deepest, darkest secrets, probably, um, we didn't have access to a lot of different things, right, um, and someone else implemented a A lot of guys got addicted to NyQuil because it had the same kind of thing, it helped me fall asleep and we slept at strange hours because sometimes we went out at night because we went out during the day, so you're gentle. like it was um and I remember coming back and it was pretty hard to get back to normal sleep when you're not used to taking something that knocks you out, yeah, and what made me think about that is the melatonin that I have.

I've never had any sort of hangover, but you take enough NyQuil, yeah, you wake up the next day and you're like, "This is going to be a rough morning, right?" because you literally feel that grogginess all over NyQuil, the active ingredient that's on you. putting you to sleep is the same thing that's in Benadryl, you know, the antihistamine and it's a diphenhydramine or something like that, but yeah, and that's the same thing when you take Tylenol PM or any of those that Benadryl has now Benadryl is one if people depend on it. of that to sleep and they need to fix it because it's affecting their brain.

Long-term use of that kind of stuff has been linked to Alzheimer's and dementias and things like that, so yeah, if you rely on NyQuil or something like that talk to someone who can help you improve your sleep. I used it for a year, probably yeah, yeah, and it was something that once you got back like a normal schedule and stuff, um, it wasn't easy to get off, but it was definitely like Hey, you probably don't need Nightcore. Another thing you mentioned is zinc. What is that in terms of increasing testosterone? So, zinc is necessary to produce testosterone.

You can't make testosterone without it. And many people, again, we have a nutrient deficiency everywhere and men in particular need more zinc than women, so just by taking a little bit of zinc you can know that you don't have to take a lot, 50 milligrams to 100 milligrams , May be. It has been shown that if you have a severe deficiency, it can improve testosterone. Now some people take zinc and say I didn't notice anything, which just tells me okay, zinc deficiency wasn't one of your problems, the other thing is zinc. what we can do is suppress a different hormone called prolactin and prolactin according to the name, it is actually what makes women lactate when they are breastfeeding, but men have it too, prolactin suppresses the production of testosterone, so if we don't have enough zinc and B Vitamins and some of these other things to keep prolactin levels down, so we can have a decrease in testosterone because of what you mentioned, you know, zinc, magnesium, a couple of these things, like it was a normal daily vitamin, like a daily vitamin. replace a sufficient amount or do you think I should be more specific than that, yeah I mean it depends on the company I work with, some companies that you know are professional lines that

doctor

s sell and that are out there are pretty good, but most things, if we're targeting something like magnesium, take it separately because most, if you buy it off the shelf at Walmart or something, the magnesium in it is going to be poor quality because it's cheap, so it's going to be magnesium.

It's most likely rust, which is the cheapest form, which is basically oxidized magnesium. It won't actually help you much, so for most things, I personally don't take a multivitamin. I think most people don't. I think it's a bad thing, um, I don't think it's necessarily necessary, but if so, if you're focusing on magnesium, zinc, vitamin D, things like that, just take them on their own separately and then vitamin D is another thing that you should take. I've mentioned it before in terms of helping to increase testosterone, yeah, um, vitamin D again, it's vitamin D is an interesting vitamin, right, we call it a vitamin, it actually acts more like a hormone in the body, interesting , even you know that he has that, yes.

If you look at the actual name, it ends in those oil letters, which means it comes from a cholesterol synthesized that way and most people I think the numbers for vitamin D are something like 75 80 percent are deficient and it's involved in a lot of processes in the body now, how it helps with testosterone is again, it's kind of the building block for some of the things that we need to make testosterone, so having our optimal levels of vitamin D will make production happen more. fast. Now, for someone like me, you know I took some vitamin D on my walk here this morning because it's sunny here where I live, it may be sunny, but we're not going out for a walk in the winter, you know, and that's it. .

Where I live, I take about 5,000 units of vitamin D a day in the winter and in the summer I don't take as much because I go fishing or do what I do in the summer, so I really try, I try to build up enough reserves in the summer and spend them , and it doesn't take me long to spend 15 to 20 minutes a day in the sun with exposed skin, without putting on sunscreen, what sunscreen. they're a completely different volume, a completely different route that we could go down, but you'll make enough vitamin D to be okay for a while and if you do that all summer long, even where I live you'll have pretty good amounts stored.

Vitamin D is stored in the body, it's stored in fat cells, so you'll be pretty good, but you know if you live in Miami, if you spend enough time outdoors, you probably don't need to supplement much with vitamin D. It's probably well, yeah, yeah, and that's what people like that live in sunny areas, literally, you can go outside if you're outside for 30 minutes to an hour, you should have good vitamin D, yeah, yeah, as long as do not be like that. let's say as long as you don't cover yourself with sunscreen while you're doing it, the sunscreen will block the ultraviolet rays, our skin converts both of those things to vitamin D from the activation of the sun, so if you are blocking that sun, then you're not going to make vitamin D, one of the things I noticed when I moved from New York to Miami is, and it sounds stupid, but I became happier and it was like seasonal depression, like I never really believed in it and then I went back to New York and I thought, oh man, different different area, right, but I also think a lot of it was like pure sunlight, right, and again, I don't know what the science is. exactly it is, but how do you feel if you can go out and it's sunny for whatever reason, maybe it's just me personally, like peoplewere different but you definitely feel happier and I'm wondering if there's science behind that a big part of it is vitamin D um I lived in the northwest for a while.

I didn't go out to Portland, so we were in the Northwest for four or five years and seasonal affective disorder is huge. Now in Portland it starts to rain and you know, late October, early November, and no. You don't stop and see the sun until you know it can be brutal. You can literally go weeks without seeing the sun. At least where I live now it's cold, but we get sunlight and those depressive disorders. they are huge in the northwest and a lot of the major evidence points towards vitamin D levels, um, and yes, taking it in pill form or liquid form is not ideal, but doing it later is better than cutting it out. , so that's it.

That's why I supplement it myself. What about stress? Reduce stress. It can also dramatically increase testosterone levels. That goes to the conversation about cortisol. Yes. When you are stressed. When you're not sleeping well. All those things that increase our stress. Cortisol Cortisol actively suppresses testosterone and therefore if your cortisol is higher, testosterone will decrease and again high cortisol insulin resistance will increase, so it is that balance of cortisol and testosterone that you are trying to finding and therefore reducing your stress is huge and that's easier said and done for some people, you know, if your job is the biggest stressor in your life, not everyone can just quit their job.

I've had conversations like that with patients, but again, the best way to reduce stress is to sleep, yes. Maybe it's the extreme example of Warren Buffett sitting down and I think he says read 500 pages a day as if he had a pretty stress-free life, if that's the difference from what he knows he can imagine as the most stressful job in the world. world. world, how much of this is a Warren Buffett where you know he's doing it every day and it's like pretty low stress versus the compounding effects of high stress every day? Is there a balance where maybe you don't want zero stress? uh, and it's actually healthy to have some stress sometimes, but yeah, in general, you want to have a life with less stress, how do you think about that?

Hey guys, I hope you're enjoying this conversation, as you probably realize that we aren't. run any ads on this show, that's right, every other podcast, every other YouTube show that you watch, they have advertisers, we don't have any direct relationship with advertisers and we just created this because we enjoy doing it now that we do it, although I have a team and if you want to support us, one way to do that is to subscribe to the pop letter, it's a daily letter that I write to about 235,000 people about my personal opinion on financial markets business technology and Bitcoin.

Go to pompletter.com and you can sign up there. I'd love for you to join us and it's a great, easy way to support the work the team and I do every day. Alright, let's get back to this conversation. If you're offering me the life of Warren Buffett, I think I'll take it most days, but yeah, I think the less stress the better, but some people also thrive on stress, right there you have these active, stoned individuals who they need that to mentally they need it now, maybe physiologically it's doing some things, but yeah, I think finding that balance between where you push yourself and increasing that stress, but we need to increase our stress tolerance, so stress tolerance would just mean that you can handle more and not break down because of it, um, and that refers to just finding these balances.

The other thing in talking about the testosterone conversation is that the more testosterone you have, the better you're going to be able to do in those situations because it's literally having some effects on the brain in the amygdala the amygdala where our fear center is and things like that make you want to push and want to drive if you have more testosterone then you're going to work better in those high stress situations there's something else you talked about and I'm going to butcher how I pronounce this, but it's Ash Wong and uh, ashwagandha ashwagon, there you go, and what you said This was quite surprising: an increase in testosterone by 20 could increase sperm count by 170 percent. since these are like big numbers, what is that?

So, ashwagandha is an herb, um, it's been used, I think it comes from India, um, somewhere, somewhere, you know that area has been used for, you know, millennia by people from there for everything. type of ailments, but what they found is that the way it helps testosterone and sperm count in particular is that it has a protective effect for the testicles, actually the testicles are where they are produced and it does it through a antioxidant effect, so it reduces the amount of oxidant. We call it oxidative stress in the testicles and everywhere in the body, but ashwagandha is probably the most studied type of herb on testosterone.

They have done a lot of studies and generally the studies are favorable. That particular study, I decided again, showed 20 improvements in Those men and they were testing men with low levels of testosterone, so someone you know is like if you know someone who already has optimal levels or in the five hundred six hundred range, probably They won't notice an increase of 20, but they will. sure i have a little bit of an ashwagandha boost and what form most people take, okay you can have ashwagandha tea. I guess I don't know if it tastes like hay or what, but yeah, yeah, you know, but um, yeah, most of the time it's It'll be capsules and things like this and maybe even some of the other vitamins.

When people hear that it increases testosterone level, they think that if I take it, it will almost have a caffeinated effect that will make me hard. It will be harder to fall asleep and therefore you shouldn't take it at night and you should take it in the morning, or you really shouldn't because it doesn't have an immediate effect, like someone would take ashwagandha even for a few weeks. . probably before you notice a difference or you know Tanga Ali is another one that you hear a lot about and it can increase testosterone quite a bit, but it shouldn't have that kind of effect.

What about the impact of caffeine on testosterone? Is it something that helps or something that hurts, I'm actually not sure about that, it's not something I've studied, um, I've done it again if you have to rely on caffeine every day to function. something metabolically that we need to work on, you shouldn't have to rely on it, but yeah, as far as testosterone goes, I'm not sure, yeah, it's interesting because I saw a um, I signed a couple of studies and again, uh, my uneducated brain reads This is true, I think I understand the main points, but one of the things they now claim is that you actually drink a certain amount of caffeine usually through coffee, two, you know, two cups or so they can help. in Long your life and it's from a longevity standpoint, which is fine if you're optimizing for that, that's great, but I'm also wondering, then you know when you introduce it, especially if you drink a lot of coffee, what are you doing? doing? physiological components of your body that then potentially change your cortisol levels or these other things that can then have effects, so I've always joked that the human body is like the super complex economy that we all think we have.

I get it, but no one really understands it well, so that's something that I don't think would necessarily change my caffeine intake, but it would be interesting to understand how it impacts testosterone, yes, and I've seen that. those same kind of studies that show longevity and we talked before the show like I don't personally drink coffee, I never have, but when we talk about a sleep problem, some of these people come to me saying they have sleep problems and I tell them. I mean well, when was your last cup of coffee, I had one at four in the afternoon, there you go, that's why you can't sleep, so I'm just helping you, be careful, don't drink caffeine 12 hours before you arrive.

You know, 12, 10 to 12 hours before you go to bed, finish your coffee or your tea or whatever you get your caffeine from. It's one of the things I haven't measured, but you just intuitively like it. learn your body, uh, I drink, you know, I wake up at 6:30, seven o'clock, I usually don't have coffee until 8:30 or 9, and then I used to have coffee at like one, yes, and I realized. that if I don't drink that or just move it to maybe 10 30 11. big difference. I started to notice that I was sleeping better and again you know, little brain, you're okay, I guess that's what that must be like.

And then you slowly learn your body and start changing your habits so that you can at least give yourself a higher chance that way. I think that's how the average person is like, look, I'm not a professional athlete. You don't know that they pay me, uh, for better or worse, sleep or whatever, but if I can increase the odds, I will do it because it will just help me, you know, in the long run, yeah, well, and I would tell everyone that you're getting paid to sleep better, I mean, think about everything that happens in your business and all that, like my business suffers when I don't get enough sleep, you know, and a lot of people will have that cup from 1:00 p.m. 14:00. of coffee because your energy is dropping, which tells me you probably have a blood sugar problem, let's fix your blood sugar problem, let's make sure you don't have that afternoon crash, then you won't need that coffee and, in the path, everything will follow. to help you sleep too, yeah, the next thing I want to talk about is metabolism and what the relationship is between testosterone and metabolism.

Is it as simple as higher testosterone, faster metabolism? Yeah, in general, now how exactly they interact with each other is a little complicated, but and to the point where I don't even understand a small brain around here too, but the things that affect metabolism that are going to slow down your metabolism are the same. things that are going to decrease your testosterone in general, cortisol, insulin resistance, then. By working on those things, essentially your testosterone, your metabolism will speed up. Now, if someone goes on trt, you know that he will notice a huge improvement in his energy, which is metabolism, so defining metabolism is simply the capacity of your body. to produce energy and then when you take trt you start to increase your testosterone, your energy levels will increase because your body will function more efficiently.

You presented eight foods that people should eat every day to increase their testosterone or a metabolism and when I read these eight foods to increase your metabolism, some of them I thought, "Okay, I did well," I expected some of them. It wasn't good, so let's start with the first two steak and eggs. I think obviously the food pyramid. I would say don't do that, yeah, yeah, how do you think about steak and eggs for metabolism? So all, not all, but most of the dietary recommendations that I'm making are in the context of I want your insulin to go down, so there's that. particularly for the steak and eggs, I want you to eat more protein and less carbs because protein will raise your insulin a little bit at the very least, but it will be a very short spike and it will come back down.

Carbs will raise your insulin and it will stay there. up there, so that's part of the reason why I would say steak and eggs, but also steak and eggs, they're both very nutritious, not only because of the protein and the healthy fats that they have, but they're full of vitamins, like I started calling eggs. multivitamins in food form, since people think they're protein and cholesterol, but they have vitamin A and selenium and all these other things, so stay, onions, eggs or eggs, they are also my favorite food, so I eat, I try of eating three to four a day at a minimum, um and/or a lot of times I eat five or six with a steak, you know, and just keeping my body with low insulin levels with those meals and we get into the weird parts of as if these were normal eggs. they are like organic cage free eggs they are like egg whites what not not egg whites I never mean I will eat egg white but the yolk is where most of the nutrition is adequate the white is the protein so We need both, how much?

From a nutritional point of view it doesn't matter, you know what is cage free or what is not. I don't think nutritionally it makes a big difference now as far as talking about chemicals and that kind of stuff that can be in eggs, yeah, your free range organic eggs. It's probably going to be a lot better and you know where I live, a lot of people have chickens and I have people come to my clinic and pay me in eggs and I love it, you know, are you serious? Oh yeah, it's absolutely like you know they will.

They all pay um, you know, you know, pay, oops, I pay them, you know, four dollars a dozen they bring me, so they want to pay for their entire visit and eggs, cool, bring me eggs, yeah, yeah, I do it all the time and then you leave. Go ahead and just make the eggs and that's it oh yeah I love that, yeah I need to move on to the barter system yeah oh yeah uh apple cider vinegar yeah I don't even know what that isbut what are you talking about, uh. have a little bit of this or drink a little bit before you eat to help digest it, explain what's going on here, that will do two things, it will increase your acid production a little bit, which is great, you know a lot of people. they're taking these antacids, you know, yeah, they get heartburn all the time because for a lot of those people it's actually that they don't have enough stomach acid in their system and it sounds counterintuitive, but it's just because they don't.

I don't have enough acid to close all the valves and stuff to get the acid into the throat. What apple cider vinegar is going to do is get you that acetic acid, which is the chemical that does magic of any kind. of vinegar is enough, apple cider vinegar is known for this and has been studied to also decrease insulin response. They did a study where they took, I think, 50 or 60 diabetics and half of them just did the normal thing. control group they added the other half, I think it was two tablespoons of apple cider vinegar before each meal, the group that took apple cider vinegar over the course of the study lost between five and six pounds on average, the group that they didn't lose anything, they didn't change anything else, they just literally made them drink apple cider vinegar and it's because acetic acid has some interaction and this is not fully understood, but it has an interaction with our blood sugar to maintain that. insulin level increases and therefore you are becoming less insulin resistant, literally taking apple cider vinegar and one or two tablespoons right before eating, now some people struggle with that because you know it's vinegar so it's quite acidic, so I'll put it in a little bit of water, shoot right before your food, it's you.

I'm going to notice an effect and I'm going to do it with every meal, yes, ideally, ideally, if you can, yes, it's just fascinating, avocados, yes, avocados, avocados help the metabolism because they are healthy fats, the monounsaturated fats that they contain , we need them to produce hormones. you are not producing hormones, your metabolism is going to stagnate. all hormones are made of fat. all hormones are made of fat. So when someone says low fat, low fat, low fat, no, let's eat more fat, let's eat more healthy fat, right, and avocados are just a great source of that kind of stuff to give your body. what it needs to produce, you know our hormones and the other things it needs to do, and then what about chili peppers and oily fish?

These two fish. I thought, okay, we're getting started. to get into areas where yes you would expect it, but Chili Peppers was not something I expected, yeah, Chili Peppers is interesting, they just showed that eating this or the active ingredient in those is the spicy ingredient is capsaicin, right? The whole mechanism is again, they don't really understand, but they have shown that Chili Peppers can speed up your metabolism and I may have said that in the post, but I think it was something like 10, maybe um and it's an effect. short term, but putting Some spicier foods seem to have an effect on metabolism and chilies are obviously a food, but what about things like hot sauce on eggs?

I've heard people say, "Oh, you know, it speeds up your metabolism or whatever." science seems to back that up. I mean, maybe the same thing happens with chilies. I don't know the last time I had eggs without hot sauce. No, I'm the type that has 20 hot sauces in my fridge, you know, I'm kind of a hot-sized nerd, but yeah, it definitely won't hurt me, you know, as long as it's a hot sauce that's not full of sugar and You know, those were all those warnings, but yeah, it could be because of the Chili Peppers, yeah, it's just fascinating, one of the things that I've learned more and more about the kind of science and biology, and a lot of things like diet and exercise, and the whole thing is that the military actually has a lot of this. things like integrated, uh, it would be very difficult to walk into any dining hall, uh, on any military base and not see people eating eggs like they put hot sauce on them and I always used to think because there wasn't much. of seasonings, maybe there are more signs, yeah, there you go, and then the last one is ginger, which, actually, I've never heard anything about what's going on with ginger.

Ginger is doing a few things. Ginger is an antioxidant. It's also I'm going to help you know that Ginger is very soothing to the gut so if there are some gut issues it will help you with that and then I think Ginger works with that a little bit on the same principles as Chili Peppers, it's very comforting now. root, it has those same bioactive chemicals that will speed things up a little bit and get things going and we've talked a lot about how to increase testosterone, increase metabolism, naturally, when people start hearing this stuff, I think there's been this explosion. of interest and well, why don't I artificially supplement my testosterone? um and from what I understand, there are pillows that you can take, there are things like trt um, you know, all kinds of human growth hormone, whatever, how do you like it? if you were just starting to try to understand what the options even looked like, what that spectrum looks like, yeah, most of the testosterone boosters that you hear about on the radio or see on a late night commercial, they're garbage, most of them they are.

I'm not going to do much in terms of replacing now some of the supplements that we've talked about with tangar Ali and ashwagandha and even for Dojo agresta, some of the ones that they have actually have some benefit, but if anyone Looking at the testosterone route, I mean, the only one that's really going to get those big improvements, as far as if we're talking about the pharmaceutical side, is going to be trt. I always encourage people to go the natural route first. Let's work on your nutrition, let's work on your exercise and try to increase it.

You know more natural ways, but for some people the effects of that low T are so great and it affects them a lot, or if they're old enough. in their 50s or 60s, so yeah, maybe have a conversation with a testosterone specialist now, if you go there, you want to talk to someone who's been doing it for a while and then knows what he does. You're doing it because it's more complicated than just giving yourself a chance, you know, once a week, like you really need someone who knows what they're doing and like someone goes down that path, once they start, are they pretty much signing up?

You're going to be doing this for the rest of your life pretty much once you start injecting you know synthetic or you know an external source of testosterone if you go that route yeah you're going to sign yourself up for lifelong treatment what's the uh ? The side effect if you start and then stop is like your body shuts down testosterone production so it's hard to restart yeah it probably depends on how long you've been taking it now if anyone has been on trt for a month . or two and they jump, they'll probably be fine again, talk to your doctor, but that's the problem, so when you inject testosterone and they inject you with a high amount, an average man will produce 7 to 15 milligrams a day a lot.

One of the ways they do trt is they inject like 200 milligrams at a time and they do it once every two weeks or once a week, something like that physiologically it's just a massive increase of testosterone in the system and then that goes up. to the hypothalamus, which is what starts all of this in the brain and the hypothalamus says, I'm fine, we don't need to make more testosterone and then you start to have that feedback loop of, "Just don't." It is not necessary to produce it and literally your hypothalamus will close that pathway. What about human growth hormone igf-1?

There's all these things that you know, when you play sports, you hear professional athletes trying to do all kinds of things. Crazy stuff, whatever, what are those and how do they relate to some of the testosterone stuff? Yes, so human growth hormone is produced in the same pathway as testosterone, it gets to the point where there is a chemical called t-h-e-a that is converted to another one and then they can move on to human growth hormone, testosterone or estrogen. The reason why many of these athletes take it or know they dope with it is that their recovery is much faster, not so much, there is probably some increase in performance. too, but it's recovery that these guys are really looking for, you know, as far as the effects on testosterone, I haven't really looked into, you know what supplement or what taking that can do, but yeah, it's definitely not something that the Most people need it, if you go that route, it's usually because you have something very medically wrong, so your doctor prescribes it for those reasons.

If you're supplementing outside of you, I think you're having the same kind of problems where your body will start to shut that down as we get older, we shouldn't be producing much HGH anyway, most of our ACH is produced during puberty and when we're really growing up and we're doing it synthetically, yeah, the brain will just start to shut things down. that I don't think we want um trt, I don't think it's necessarily directly connected, but there are a lot of guys that, um, maybe never talk about it, but they're bodybuilders or whatever and they take a lot of steroids and you just kind of look at it like okay. , that's probably not physically possible without you knowing some supplements, and we've seen a number of these guys die in their late 40s and early 50s, you know, just earlier than you'd normally expect. and definitely that the average life expectancy, what's the kind of understood impact of any of this synthetic stuff on longevity?

Yeah, I'm not sure how much we really know that a lot of this stuff is newer, but it's actually done right. can improve longevity, it's interesting because they are recovering, as long as it's done right, and do you want to know that the guys have a doctor, they are bringing their levels to a better physiological space so that their body works better, their metabolism works better , All those things? um bone mass increased muscle mass actually and just like muscle strength can be a predictor of longevity now these bodybuilders and they're so metabolically unhealthy, most of them I wonder, I don't know how much steroids cost versus how much the made. that you have a two percent body weight, the human body is not made to have a two percent body weight, so the things that they are doing to look the way they do, I think also play a very important role, they are just Shattering. their hormones by doing all that, a lot of those guys get to the point where they can't make any of their hormones anymore because they've been so low in fat and calories and all that stuff that they do for so long that it just completely ruins them, yeah , it's kind of crazy that extremes may not be the best, what is your daily diet?

Right, you mentioned steak and eggs and some of this stuff, is that just you? I know Sean Baker, literally, that's it, yeah, yeah, uh, I love talking to him because he was like no, literally, like salt on a stick, yeah, I drink water and that's it, what can be more simple, right, yeah, I mean literally, it was like I was Envious of that, yeah, yeah, but what's your daily appearance like and especially because you're what I would consider more of a normal citizen where you have four little kids? You have your practice like you. I have all these things going on, so it's not like you can just say "hey, I'm going to eat one meal a day" and it's one thing, um, you also have to deal with feeding your kids well and all that.

It looks like it is? Part of this for me is also that I love baking cookies, one of my main hobbies. Most days I skip breakfast. I tend to fast. You know, people call fasting from 6 to 6. I don't really focus on that, but I wake up and feel good. I don't feel like I need the um for lunch. I'm eating something rich in protein. I tried to get 50 grams of protein at lunch. 70 if I can. and that comes from chicken, beef, pork, whatever. I'm not too picky about it and I don't usually eat carbs with lunch, if I'm going to eat some carbs it will be with dinner and even lately a lot.

I just feel better when I don't eat a lot of carbs the way I'm built. I am very prone to insulin resistance. My whole family struggles with it, so I try to keep my carbs very low. Always in ketosis you know the keto side, but I might have a little bit of rice with dinner, but most of the time I just eat the protein. I don't get as far as Dr. Baker does by eating just steak and eggs. That's right and right now they are carnivorous months. I've seen Dr. Baker's post as if to say oh, I ate this whole rib on the 15th, you know, but uh, yeah, any weekend, I'll have a slice of Pizza.

I will eat a little, but I try to keep that to a minimum most days. As high in protein, moderate in fat and fairly low in carbs, what do you do with your kids? Because you know, I have a little daughter and she's just transitioning.from everything you know, breast milk and milk and all that to now, like starting to eat solid foods and there's this weird thing where you want her to eat well, you want her to learn like you know she's unifork now and she's fine. here. come on, but you also say, hey she, I don't want to just give her a bunch of high sugar foods, which seem to be kind of standards like, how do you think about that and especially because you have some kids? who are a little bit older, you know, when they were kids and then you have some who are still very young, yeah, so my kids are probably a little bit different because they grew up with me, you know, as their father, so we started from a young age. .

I mean, the first food they give my kids is egg yolk, you know, when we start transitioning to more real food, I give them egg yolk and maybe mash it up with sweet potatoes or something, so I start with them immediately, but my son. My oldest son is seven years old and he's becoming more like this where we'll eat, you know, I'll make some curry or something, it would be some rice and he'll just be like, can I just have the chicken? just say sure, yes, pretend no, I don't care, but yes, we tried. Just for my kids, we don't have a lot of trash at home, there's usually a bag of cereal or a box of cereal. um but my kids don't eat it every day, they do, they make pancakes quite often and we're trying to make those high protein pancakes where ideally there's maybe a whole egg per pancake so we try to mitigate that and kids can get away with, you know, eating more carbs and stuff, but yeah, the most important thing is to avoid junk food with my kids.

We don't have candy in the house. I only have ice cream for something special, you know, if it's my only birthday, my wife's was a couple of days ago, we have some ice cream, but it's just about finding the right balance. I don't want to be the one to say, "you know my kids never touch sugar because I think there's a place to indulge every once in a while, but yeah, for the most part, my kids know that the rule in my house is that you don't have to eat vegetables, they are all from my house. you have to eat me once you eat your meat, you can finish if you want to finish, you eat enough meat, excellent and I distribute there, I give them what I think they need and a lot of them. sometimes I'll ask them for more if It's not great, they still have enough, so yeah, I mean, I'm not as far as some guys on the anti-vegetable route, but I don't eat vegetables very often I don't make them very often mainly because I don't.

I like them, but I don't think it's bad to eat them, but in our house we don't eat much, what's the anti-vegetative argument about those types would be something from the chemicals in the vegetables, the oxalates, the phytic acid, um, you know, just the chemicals that plants have for protection, lectins, gluten, some of that stuff, right, um, and there are some, there may be some people who are very sensitive. to oxalates, for example, you will find oxalates in spinach and kale and green leafy vegetables, but if someone wants to eat those that are easily mitigated with steam.

Your spinach, the oxalates will break down, so that's the biggest argument people have. I tend to think that fruit is less harmful overall. I'm not saying that vegetables are harmful, but fruit won't have as many chemicals, but add the fact that our fruit has been manipulated to be high in sugar, now you have a little problem, but if someone eats fruits, vegetables and meat, I think you will be very healthy, one of my biggest takeaways from talking to a group of people with all kinds of different perspectives is how improving from zero to one is like giving up processed foods and becoming more like natural foods, yes, and then there are tons of variations between meat and vegetarian fruit, whatever, but really getting away from processed foods, huh.

The main components of a diet are probably the most important and best things people can do. Simply remove the garbage. I would say eliminate the trash. Increasing protein is where you will find the best performance. for your money you will probably get 80 90 of the improvement you could get by just making those two changes. The last thing I want to talk about is where do you get your information from one of the things that, uh, someone like me, who is more of a layman of sorts trying to learn about things interested in these things uh not just for me, my wife, my son, right, uh, my other family members, you go on Twitter and it's hard to tell who's real, who's not right, um, you even go online and You know, yesterday I was talking to someone who gambles by a specific diet, and the American Cancer Society literally labels that kind of worldview quackery.

I thought, okay, I'm a chiropractor, I'm used to that term. I've heard that before, so you're like looking at all this stuff. How do you like what sources of information you turn to and then how do you like when you come across a news source or they are? like a framework or some place that you use to evaluate just to again increase the likelihood that what you're reading is actually valuable versus not, yeah, the general rule of thumb is if it's in the New York Times or the Washington Post or any of those. I think it's probably silly, you know, because a lot of times they cherry-pick these studies that they're citing.

Now I can see a headline and then I'll go read the study. You know, I and I have studied enough to know that. how to interpret a study correctly, so what I look for when I read those studies is who funded this number one many times, these professional studies, you know, anti-meat, pro-plant, for example, like they're going to be. financed many times by organizations that know exactly the Broccoli Association, yes, yes, yes, these organizations that are against meat in general, it is true, and that does not mean that their study is bad, but it introduces some prejudices, since knows things like that.

That's something that's hard, for example, if you go on Twitter and how many nutrition bros are there on Twitter, you know, they read a nutrition book once and now they're an expert and they're not saying they were given bad advice, but you just have to. give them the advice. what I call the sniff test, if it smells funny it's probably bad, throw it away. I study the guide. Benjamin Bickman is something that guy posts now that he's more focused on insulin resistance. He's a great source if you want. To learn how to be healthy study the work of Dr.

Bickman, he is a professor at BYU and guys like Sean Baker. You just know I love Dr. Baker. I also read his book. I read a lot and try to find the trend at the moment. What we're learning is that higher protein is probably the key that I used to have for the last few years, it's been ketones, you know, Keto, Keto, Keto, Keto, everything and I think Keto is great too, but just you must draw out what resonates with you from what you need. I'm reading because there will be something good and almost everything turns out well, but it's very difficult to know.

The most important thing is who says it. You know, when I have a, you know, you go to the extreme with Dr. Baker, who is straight up carnivorous. The guy has only eaten meat for seven years and then you find some of these people on the complete opposite side or are totally vegan. One thing I appreciate about Dr. Baker is that he doesn't tell everyone that you have to eat like I do, yes I did. right, he made it very clear and said, look, this works for me, some people don't like it, they don't want to do it, whatever it is, it's fine, but this works for me, that's what I appreciate about Dr.

Baker . he found what works for him and recommends it in general and has seen it help many of his patients, but allows for that nuance that if you feel better, eat some vegetables and fruits, great, do it, while you get the extreme opposite side , the vegan side. many and there are vegans who are the same way, there are vegans who will say yes, I feel better eating this way and if that is the case, good for you. I tend to disagree. I think it's an unhealthy way to eat, but you understand that to others and there is that moral and ethical conversation when we talk to many in the vegan community, but many of them know that meat is murder, never eat meat, you it's killing, killing you like now, I see you're coming from a bias as well because they know they don't want to harm the animals and I can appreciate that, but the source will be the most important key, yeah, it's interesting that when you actually look at the studies you go and see who financed them. one of the biggest things you see, yeah, have you ever seen a study funded by someone that went against what they believe?

Yes, it happens, I mean, a lot of times, if it's a real scientific organization, then yes, it just happens, but this gets into the realm of what's published and what's not, a lot of times this happens all the time where they'll make a study, they won't like the result, they don't publish a study, so you don't even see that study. Look at some of these negative studies, like the things that are published, it's like over 90 of them are positive, you can't tell me that over 90 percent of the studies are positive, they just aren't, so there's that bias.

Well, so you have to take some of that with a grain of salt when you study, but yeah, most of the time you just look at where some biases might be and even as you know, if you're reading an article in a newspaper, pay attention to what which you know, this author is someone who has written a lot about you, you know, anti-meet or Pro, this Pro, who likes to find the biases and then they will cherry-pick, so the biggest advice I could give to someone is that read a lot. It's studying a lot, reading a lot of books, reading a lot of articles and you will start to find a trend that works for you.

Do you have one or two books that you suggest people are interested in the health of testosterone metabolism. or two that catch your attention, the most important one that I recommend to everyone is actually Dr. Bickman's book, it's called Why We Get Sick. Dr. Bickman has been studying insulin resistance for over 20 years. I think I say he is a professor at Brigham Young University in Utah and that is the key to insulin resistance, it is linked to almost all chronic diseases and is the cause of many of them, so if anyone reads that book You will be able to better understand what insulin resistance is and how it can be done.

Help him out, Dr. Bickman goes into that too. I tell people to read the carnivore diet, which is Dr. Baker's book. I think it's great. The other regarding health. I tell people to read. Why do we sleep? It's by Matthew Walker, who is a neuroscientist. I think Cal Berkeley or Stanford are in California, but it's great to learn how important sleep is for your health. All three are fantastic books that I haven't read. why we get sick, so I'm going to choose that one and yeah, and now you give me a reading, a task that I always appreciate, yeah, where can we send people to find you on the Internet if they want to learn more? chiropractic practice or some of these other things, yeah, so my chiropractic practice is in Wyoming.

If anyone ever drives through Star Valley Wyoming on the way to Jackson, stops in Star Valley, that's great, but online, you know, on Twitter is the easiest way to get. I'm just Dr. Rich Huntsman um on Twitter and then I have a website which is Dr. Huntsman.com and I have a couple of things on there, some guides of things to avoid if people want to learn more about plastics and those things. To avoid helping with your testosterone, there is a free guide that you can download and you also know that I help people. I help people in this house, although I do virtual training and that kind of thing so that people want to communicate with me. on Twitter, that's the best way to catch me.

I feel like I got a master class today so I really appreciate you coming and talking to me and answering all my stupid questions but you're doing an amazing job and I think just more people being educated properly. I always look at this as if the first step is to educate yourself on what the possible downfalls are of the things you are doing in your daily life some people will change others they won't do it well and that's fine, but if you have the information, at least you have, you know , the opportunity to change and it really comes down to whether you want it or not.

No one is going to point a gun at your head and tell you: "filter your water well." uh at least not yet in the United States um and so on, we'll see how it goes, but I really appreciate the time and I hope you all go and check it out, both on Twitter and on the website, we will. Again in the future, yes, I appreciate you inviting me.