The podcast delves into shifts in keto diet approach, exercise optimization, statin use for heart health, and the importance of finding balance in daily routines. It also explores the benefits of C60 molecules, red light therapy, NAD delivery, and erectile dysfunction pills for heart health.
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Quick takeaways
Shifted to carb cycling for ketosis effectiveness and hormonal balance.
Emphasized the importance of balanced exercise routines to prevent cardiovascular issues.
Advocated for plasma viscosity testing as an indicator of atherosclerotic risk.
Highlighted aspirin's potential benefits in inducing cellular autophagy for longevity.
Discussed the significance of PDE5 inhibitors in reducing cardiovascular risks and enhancing heart health.
Deep dives
Changing Views on Ketosis and the Ketogenic Diet
The podcast explores the host's evolving perspective on ketosis and the ketogenic diet. Initially intrigued by the concept at an ancestral health symposium, the host experimented with high-fat, low-carb diets for endurance training. Engaging in a strict ketogenic diet for 12 months under Dr. Jeff Volek's study, he discovered increased fat burning but also observed long-term impacts on thyroid and hormonal function. Subsequently, the host shifted to a carb cycling approach, consuming most carbs in the evening for improved sleep and hormonal balance.
Reevaluation of the Carnivore Diet
The host discusses his experience with a strict carnivore diet following an interview with carnivore MD, Paul Saladino. Acknowledging the diet's autoimmune and gut health benefits, he highlights the diet's lack of fiber and potential impact on cardiac health due to its low fiber content. Recent studies on fiber intake and longevity have led the host to reevaluate the carnivore diet, suggesting that supplementing with fiber-rich foods may be necessary to offset potential deficiencies.
Insights on Exercise and Cardiovascular Health
The podcast delves into the host's explorations of exercise, particularly high-intensity endurance training and strength training. Citing research by Dr. James O'Keefe, the adverse effects of excessive endurance exercise on arterial health and cardiovascular inflammation are highlighted. A meta-analysis underscores the importance of moderate exercise levels for optimal cardiovascular health, with excess training potentially leading to increased mortality risk. The host emphasizes the need for balanced exercise routines to prevent cardiovascular issues.
Advancements in Heart Health Diagnostics
Discussing innovations in heart health diagnostics, the podcast examines the significance of plasma viscosity testing as a sensitive indicator of atherosclerotic risk. Plasma viscosity measurements, reflecting blood protein levels, offer valuable insights into cardiovascular disease risk and overall mortality. The potential for implementing these tests alongside traditional lipid panels and advanced diagnostic imaging like the clearly scan for comprehensive cardiovascular assessment is highlighted, offering a more thorough understanding of individual heart health.
The Impact of Aspirin and Autophagy on Longevity
The host shares findings on aspirin's potential benefits in mimicking calorie restriction effects on cellular autophagy, a crucial process for longevity and organ function. Aspirin's ability to induce autophagy may offer similar benefits to intermittent fasting and calorie restriction mimetics. Research suggests aspirin's capacity to enhance cellular cleanup processes, akin to the cellular rejuvenation effects of fasting, providing insights into its use as a potential age-delaying strategy.
Low-dose Aspirin and Blood Thinning Agents
Combining low-dose aspirin with other blood thinning agents like fish oil can increase the risk of bleeding. While low-dose aspirin can decrease the risk of heart attack and stroke, it's important to consult a doctor to manage the dosage, typically ranging from 70 to 300 milligrams per day.
Ginger's Impact on Human Serum Lipid Profiles
Recent research highlights ginger's significance in lowering triglyceride levels, crucial for maintaining a healthy atherogenic index. Studies have shown ginger's benefits in reducing plasma cholesterol, inhibiting LDL oxidation, and possibly attenuating the development of atherosclerosis.
Benefits of Low-dose Aspirin and Cellular Autophagy
Low-dose aspirin can enhance longevity effects by inducing cellular autophagy, similar to calorie restriction mimetics. It's essential to choose aspirin brands low in aluminum content to prevent any potential risks. The dosage of low-dose aspirin, around 70-80 milligrams per day, can positively impact heart health and cellular autophagy.
Viagra and Tadalafil for Heart Health
Viagra and tadalafil, known as PDE5 inhibitors, have demonstrated significant reductions in heart failure, myocardial infarction, and other cardiovascular risks. These compounds have been linked to enhancing blood flow and reducing heart disease risk factors. Although nitric oxide supplements can provide similar effects, the prescription drugs show promising results for heart health and performance.
As I've been researching and writing Boundless 2.0, I've found myself reevaluating many of the health and fitness strategies that I previously endorsed.In this episode, prepare to have your perspective challenged as I discuss some of the significant shifts in thinking I've undergone while exploring the latest science and experimenting with biohacking.
To kick off the show, I discuss one of the biggest areas where I've updated my thinking — the ketogenic diet. While I was previously gung-ho about strict therapeutic ketosis for all sorts of applications, I now have a more nuanced view that involves limiting carbohydrates during the day for enhanced focus and consuming 200 to 300g in the evening to support better sleep and hormonal balance. Additionally, I've moved away from a saturated fat-heavy keto diet to a Mediterranean-style approach with foods like avocados, olives, oily fish, and olive oil.
When it comes to exercise, I used to be that guy who obsessively crushed two-a-day workout sessions. But the more I dig into the research, the more I've come to understand the importance of staying within the "Goldilocks Zone" — enough training to accrue benefits, but not so much that you risk overtraining.
Another controversial mind shift I've experienced is around statins, which was prompted by my advanced cardiac screening. My Cleerly test revealed plaque buildup, leading me to start a PCSK9 inhibitor and a daily dose of rosuvastatin and acetamide. While I still don't think these drugs should be blindly taken, in some cases the benefits can outweigh the risks if properly monitored.
My view on cold exposure has also slightly changed after digging into research. I used to be all about long ice baths and open-water cold swims, but now I've shifted to shorter, more frequent cold exposures. (You'll hear multiple times throughout this show that optimizing your body is all about finding the right balance and avoiding excessive stress.)
This show also covers topics like the hidden benefits of aspirin, ginger, and yes... even "dick pills." Plus, you'll gain insights into sleep hacking, why I'm taking a more discerning stance on cannabis, and the dangers of extreme biohacking.
