Why is it that
children have so much energy?
00:00:01.96\00:00:04.93
One of the reasons is
because they have a lot more
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mitochondria
than an aging adult.
00:00:07.47\00:00:09.47
And their
mitochondria work better.
00:00:09.50\00:00:11.74
Now if you didn't
watch our last episode,
00:00:11.94\00:00:13.51
you might be asking,
"What is mitochondria?"
00:00:13.54\00:00:15.58
That's a good question.
00:00:15.61\00:00:16.95
If you want to
restore some youthful energy,
00:00:17.08\00:00:19.18
it's a good idea to
become familiar with them.
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There are several
reasons why we lose steam.
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And today we're going to
be addressing some of those.
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I'm Rise, and I believe
that you were made for health.
00:00:26.99\00:00:30.99
We're talking about
energy again today because
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it's such an important topic.
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There's nothing like
feeling full of energy.
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And to make that happen,
our internal power plants
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use the food you eat
and the oxygen you breathe
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to make ATP.
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ATP is the
body's energy currency.
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ATP is literally what
keeps the lights on inside.
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When we experience
chronic low energy levels,
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we more than likely have
got mitochondria problems.
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Now in our last episode we
learned that the mitochondria
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are our energy producers.
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And today we're going to
learn more about what causes
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them to not work as
well as we want them to.
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The mitochondria function can
be affected by different chronic
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conditions such as diabetes and
obesity where the mitochondria
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are getting smaller
and also dysfunctional.
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They're not working as well.
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Because if you
don't have the energy,
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you don't have the balance.
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And that's why you
see it more in older folk.
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They start
having balance issues.
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It's very, very common.
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Their energy is down the tube.
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Either because of diet,
because of lack of exercise,
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because of underlying problems.
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And that's what
we deal with in ENT.
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Yeah, and there are
actually quite a few things that
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can damage the mitochondria.
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You know, one of those is
actually, probably the biggest
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one is the effect of
stress on mitochondria.
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So if you go into a fight
or flight sort of situation,
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then guess what happens.
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Well, your energy
production has to go up because
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you're getting
ready to fight or flee.
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And so that
means your mitochondria
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have to work harder.
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And so what happens
with the mitochondria
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is that they will
start working so hard
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that they will start
producing not only the energy,
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but then what's left over as
part of that energy production
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is what we call
Reactive Oxygen Species.
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And so what those can
do is those can actually
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start damaging the
DNA of the mitochondria.
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Because the
mitochondria actually has its
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own little DNA in there.
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Which is, by the way,
inherited by your mother
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and not your father.
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And so when you get stressed and
your mitochondria are working
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too hard, you can get
these Reactive Oxygen Species
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and you can
start damaging the DNA.
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And really, you can
start making it so that
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the mitochondria are
not functioning properly.
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And that can even permanently
damage the mitochondria.
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Just another thing
we can blame on mom.
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But stress? I mean,
who doesn't have stress?
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Remember ROS, the
extremely unstable one that
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easily flies off the handle, is
out of control without a wife?
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Well, when he shows up single,
he causes a lot of stress
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and distress inside the cell.
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In small doses
he's not that bad.
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In fact, he's a
natural protector,
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destroying viruses and bad guys,
or even taking out bad cells.
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ROS just needs a
strong woman to keep him
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simmered down and balanced.
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And that is antioxidant.
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Yeah, you know, I
think mitochondrial killers
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are going to be
chronic stress where you're not
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taking to the time to rest.
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I mean, I think the literature
is probably the clearest
00:04:01.04\00:04:04.81
on that effect of
stress and the mitochondria.
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But beyond that,
toxins in our environment,
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everything from things like
glyphosate and other industrial
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toxins, to
mercury and other things.
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Because the mitochondria,
since they are working so hard
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and they're very active,
are going to be especially
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susceptible to levels
of toxins in our bodies.
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And then eating foods
that are high in pro-oxidants
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instead of antioxidants, right?
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So what are we
thinking about there?
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We're thinking
about fried foods,
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we're talking
about barbequed foods.
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Things that actually
have already more of those
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Reactive Oxygen Species.
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In other words, those
different things that are
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free radicals
and will cause more
00:04:54.19\00:04:55.86
oxidative stress to begin with.
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So now your mitochondria
are already having to work
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harder to help detox
your body, and all that.
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And so, you know, poor
diet, high levels of stress,
00:05:02.56\00:05:06.37
lack of exercise, those are all
mitochondria killers for sure.
00:05:06.57\00:05:10.77
There are so many different
toxins in our environment
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that haven't
even been researched.
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And then the
interactions between toxins have
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hardly ever been looked at.
00:05:19.25\00:05:20.95
And so we're dealing
with a world right now that is
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so much more toxic than it
was even a few decades ago.
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And toxins damage
mitochondria function.
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They cause oxidation, irritating
and causing dysfunction
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in the mitochondria and
their ability to produce energy
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so that the rest of
the cells can do their job.
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So you've got to look
and see at a cell level,
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do we have something else
that's interfering with this?
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A lot of times we don't look
deep enough and we don't realize
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the earth is
waxing old like a garment.
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It's toxic.
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Okay, we're inhaling chemicals,
we're eating it in our food.
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If you're not eating
organic food, you're eating food
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that's
contaminated by definition.
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You've got chemicals on that.
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And that affects your energy.
00:06:14.24\00:06:16.00
It affects the ATP, it
affects the mitochondria.
00:06:16.30\00:06:19.17
It's the mitochondria in the
cell that actually make the ATP.
00:06:19.61\00:06:22.88
But those mitochondria,
you can get mitochondria
00:06:23.41\00:06:27.62
dysfunction where
they're not producing
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energy like they should.
00:06:30.42\00:06:31.75
And that's what's
happening with a lot of people.
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One of the examples of toxins
would be exposure to mercury.
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And so we know that's one of the
reasons that we're better off
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not eating fish.
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Because all fish are exposed
to the toxins in the sea.
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And the amount of coal
burning that is done worldwide
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generates mercury toxins
that get into the oceans.
00:06:52.61\00:06:56.85
And basically all
fish are exposed to toxins.
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I remember 30 years
ago as I was a student
00:07:00.15\00:07:04.05
one of the Surfrider
Foundation speakers came
00:07:04.62\00:07:08.99
and was talking about
all the toxicity in fish,
00:07:09.39\00:07:12.93
and we were kind of
blown away, you know.
00:07:12.96\00:07:14.43
Because back then the
public health emphasis was,
00:07:14.46\00:07:17.43
move away from red
meat to maybe white meat,
00:07:17.47\00:07:20.77
and even better yet, fish.
00:07:20.80\00:07:22.77
And yet he was saying, "No, no,
the fish are so horribly toxic,
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any fishing in the
oceans, you're going to generate
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all kinds of toxins
that get into your body."
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So mercury is a great example.
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But there's various ways mercury
can get into the body as well.
00:07:35.88\00:07:39.25
For instance, I had a patient
years ago while practicing
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with the Guam
Seventh-day Adventist Clinic
00:07:43.93\00:07:45.76
in Micronesia in the
middle of the western Pacific,
00:07:46.80\00:07:50.10
and this was an elderly Korean
couple that came in to see me.
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The 65 year old
lady was very fatigued.
00:07:55.70\00:08:01.44
She was, you know,
tried to eat really healthy,
00:08:01.48\00:08:05.81
and was very health-conscious,
and had gone to doctor
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after doctor trying to figure
out what was wrong with her.
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And so they were finally
referred to the wellness center.
00:08:12.29\00:08:15.56
A kind of last-ditch effort.
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And so I had at the time been
doing studies on almost every
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patient to measure
their blood mercury levels.
00:08:24.77\00:08:27.90
And I discovered that if
somebody ate fish on average
00:08:28.10\00:08:32.07
of twice or more often a week,
that their levels of mercury
00:08:32.11\00:08:35.74
would be above 10
micrograms per liter.
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And the goal should
be at least under five.
00:08:38.75\00:08:40.68
It really should be zero.
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There shouldn't be any
mercury in our bodies, right?
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But it should be
at least under five.
00:08:44.45\00:08:46.62
And so on average, it
was double the upper limit
00:08:46.65\00:08:50.33
on the average patient eating
fish twice a week or more.
00:08:50.36\00:08:53.60
So I suggested to her to stop
eating fish for about a month
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and come back and we retest.
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Well I tested her mercury
levels initially and it was
00:09:03.04\00:09:07.41
45 micrograms per liter.
00:09:07.44\00:09:10.28
It was incredibly high.
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That's basically nine times
higher than the upper limit
00:09:12.58\00:09:16.52
at that time.
00:09:16.55\00:09:17.89
And so I figured
it was fish, right.
00:09:18.09\00:09:21.69
And so I told her to
stop eating fish, and she did.
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She came back six weeks later
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and it was still
super high above 40.
00:09:26.93\00:09:30.50
So I said there's
something else going on.
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So I started
asking more questions.
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You know, it's been said that
if you listen to your patient
00:09:34.80\00:09:39.47
long enough,
they'll tell you exactly
00:09:39.51\00:09:41.24
what you need to
do for them, right?
00:09:41.28\00:09:42.94
And so that's why I always
spend an hour with every patient
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because often times I don't
really understand the condition
00:09:45.75\00:09:48.68
until I've just
listened to them long enough.
00:09:48.72\00:09:50.99
So she was talking, and I
said, "Well what do you do?
00:09:51.02\00:09:53.89
Tell me about your life."
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And she said, "Well, my husband
and I, we own a little business.
00:09:55.59\00:10:00.13
We run a jewelry
kiosk at the mall."
00:10:00.16\00:10:03.13
I go, "Really?"
00:10:03.73\00:10:05.23
And so I said, "What
kind of jewelry do you sell?"
00:10:05.83\00:10:08.90
And I had just by chance
been reading some studies
00:10:09.10\00:10:12.61
about how some jewelry has
mercury contamination on it.
00:10:12.64\00:10:17.15
It's not contamination,
they actually use mercury
00:10:17.18\00:10:20.48
for some reason
with that jewelry.
00:10:21.38\00:10:23.52
And so I realized that
what she was likely doing
00:10:23.82\00:10:29.32
is that all day long she
was picking up that jewelry
00:10:29.36\00:10:34.63
that had some mercury on it
00:10:34.66\00:10:36.40
and touching it
with her fingers.
00:10:37.53\00:10:40.50
And all day long she
was exposing her fingers
00:10:41.34\00:10:45.04
to mercury that
absorbs into the blood.
00:10:45.07\00:10:47.18
Anything that you
touch, any oil that you put on,
00:10:47.21\00:10:51.35
any lotion that you put on,
anything you put onto your skin
00:10:51.55\00:10:55.45
gets into your body.
00:10:55.65\00:10:57.49
Make sure you understand that.
00:10:57.52\00:10:59.15
And so that was most likely
the reason her mercury levels
00:11:00.16\00:11:04.66
were so high.
00:11:04.69\00:11:06.03
I had another patient who
had a business of scrap metal.
00:11:06.06\00:11:10.30
He was buying scrap
metal from the military in Guam
00:11:10.33\00:11:13.13
and selling it to China.
00:11:13.17\00:11:14.64
And so he was making a
lot of money doing that.
00:11:15.37\00:11:18.51
But he would oftentimes get
out there with his employees
00:11:18.54\00:11:21.91
and move all these lead
pipes and different things
00:11:21.94\00:11:26.28
and he was putting it into
containers to send to China.
00:11:26.68\00:11:30.09
And so I checked
his heavy metal levels,
00:11:30.39\00:11:33.69
and his lead levels
were through the roof.
00:11:33.89\00:11:36.76
And I go, "Where are you
getting exposed to lead?"
00:11:37.16\00:11:39.59
And little by little we realized
by listening to his history
00:11:40.03\00:11:47.30
that he was not using
gloves when, when, when...
00:11:47.60\00:11:50.97
You know, most of
us wouldn't use gloves
00:11:51.07\00:11:53.07
if we're just
moving these pipes around.
00:11:53.11\00:11:55.51
And so by just constant
touching these lead pipes
00:11:55.81\00:12:00.18
he was actually
getting lead into his blood.
00:12:00.28\00:12:02.82
And therefore, in his brain,
in his bones, and so forth.
00:12:02.85\00:12:06.42
And that's one of the reasons
that many people don't really
00:12:06.45\00:12:09.46
feel toxic or start
getting chronically ill
00:12:09.49\00:12:12.13
until they're older.
00:12:12.16\00:12:13.80
Because as we
age, we lose bone mass.
00:12:14.00\00:12:18.30
Our bones demineralize.
00:12:18.33\00:12:20.60
And guess what
comes out with the calcium
00:12:20.64\00:12:23.47
when the bones demineralize.
00:12:23.51\00:12:25.07
All the lead and
other, especially lead,
00:12:25.31\00:12:28.34
that tends to
concentrate in the bones.
00:12:28.38\00:12:30.61
In other words, we get
re-exposed to that same lead
00:12:30.65\00:12:34.05
we had been
exposed to our entire life.
00:12:34.08\00:12:36.55
Especially in those older
individuals that were exposed
00:12:37.85\00:12:40.36
to leaded gasoline fumes.
00:12:40.39\00:12:42.62
And now they're being
re-exposed to that same lead
00:12:43.12\00:12:46.73
50 or 60 years later because
their bones are disintegrating.
00:12:47.20\00:12:51.07
Yeah, so a lot of
toxins can actually contribute
00:12:51.47\00:12:54.64
to mitochondria dysfunction.
00:12:54.67\00:12:56.30
And I think we're just
starting to get an idea
00:12:56.34\00:12:59.61
of what some of
those toxins are.
00:12:59.64\00:13:01.84
And I think when we
think about our environment
00:13:02.61\00:13:05.58
and what's happening
with our environment,
00:13:05.61\00:13:07.42
there are so many things
that are in our water, our air,
00:13:07.45\00:13:10.65
so many things we're
put in our furniture,
00:13:10.69\00:13:13.12
products that we're putting
on our face, on our hair,
00:13:13.46\00:13:15.92
on our skin, and all
these types of things that are
00:13:16.02\00:13:18.29
really
influencing our mitochondria.
00:13:18.33\00:13:20.36
But we also think about
all the other components
00:13:20.66\00:13:22.86
of how we live, how we
exercise or don't exercise,
00:13:22.90\00:13:28.34
that influence our energy, our
mitochondria and their function.
00:13:28.37\00:13:31.37
What we eat can
actually influence inflammation.
00:13:31.41\00:13:37.01
And the
inflammation actually influences
00:13:37.11\00:13:39.05
the function of
our mitochondria.
00:13:39.08\00:13:40.72
And then even the way we think.
00:13:40.75\00:13:42.62
The way we think can
influence our mitochondria
00:13:42.65\00:13:45.59
and how our body
is able to function.
00:13:45.62\00:13:47.22
And so I think oftentimes
we don't give due process to
00:13:47.26\00:13:52.99
all these different
components and how they all
00:13:53.03\00:13:54.76
play a role in our mitochondria.
00:13:54.80\00:13:56.63
And a lot of people are
walking around fatigued, right?
00:13:56.67\00:13:59.60
And so one of the first
things you have to think about
00:13:59.87\00:14:02.17
is, what's
happening to the mitochondria?
00:14:02.20\00:14:03.54
Because they're the
powerhouse of our body.
00:14:03.57\00:14:06.04
And so this fatigue is
really one of the first things
00:14:06.07\00:14:10.15
you go after is
the mitochondria.
00:14:10.18\00:14:11.75
Toxins are a bigger
deal than we realize.
00:14:12.18\00:14:14.82
What do you think of
when you use that word?
00:14:14.85\00:14:17.32
A toxin is defined as any
substance that's poisonous
00:14:17.65\00:14:20.69
to an organism.
00:14:20.72\00:14:22.06
But just to clarify, there's
actually two words that we use.
00:14:22.09\00:14:25.26
Toxicant is the term
used for a toxic substance
00:14:25.56\00:14:28.70
that's introduced into an
environment, like a pesticide.
00:14:28.73\00:14:32.07
A toxin is a naturally occurring
substance like snake venom.
00:14:32.53\00:14:36.67
But for our purposes, we're just
going to use the word, toxin,
00:14:36.87\00:14:39.97
to refer to all of the above.
00:14:40.01\00:14:42.01
And like Dr. Rea said,
they are virtually everywhere.
00:14:42.04\00:14:46.01
It can get overwhelming
to realize that environmental
00:14:46.05\00:14:49.02
toxins are found
in air, cleaners,
00:14:49.05\00:14:52.05
personal beauty products,
cookware, even our furniture.
00:14:52.09\00:14:55.92
Rather than tackling it
all at once, and giving up,
00:14:56.29\00:14:59.49
start with something simple.
00:14:59.53\00:15:01.53
Like start swapping
out cleaning products
00:15:01.56\00:15:03.93
for maybe natural alternatives.
00:15:03.97\00:15:05.67
Reducing
processed food in your diet.
00:15:05.70\00:15:08.04
Open the windows in your
home so you aren't constantly
00:15:08.24\00:15:10.91
breathing in the
off-gassing from our furniture.
00:15:10.94\00:15:13.44
These things can add up.
00:15:13.74\00:15:15.11
It reminds me of a phrase
that Dr. Sid Baker, professor
00:15:16.54\00:15:22.92
emeritus of
medicine at Yale University,
00:15:22.95\00:15:26.55
as he lectures to his medical
students, he would tell them
00:15:26.59\00:15:29.59
about the molecular
basis of health and disease.
00:15:29.62\00:15:33.80
And let me actually read what
he says about this, he says...
00:15:33.83\00:15:37.57
So he actually condenses
health and healing potential
00:15:50.71\00:15:56.42
to two basic key factors.
00:15:56.45\00:15:59.79
And that is, we have to
have the necessary elements.
00:15:59.82\00:16:02.52
And those are the
nutrients, essentially,
00:16:02.72\00:16:04.59
in the broadest
sense of the term.
00:16:04.63\00:16:06.23
We have to have all the right
nutrients in optimal amounts,
00:16:06.26\00:16:10.17
or else we're not
going to be health.
00:16:10.37\00:16:12.13
And we're not going
to be able to initiate
00:16:12.17\00:16:14.20
effective healing process.
00:16:14.24\00:16:16.17
And secondarily, we have to
remove the interfering elements.
00:16:16.20\00:16:20.41
Those are
essentially the toxins.
00:16:21.04\00:16:23.35
All the things that irritate the
body and prevent the body from
00:16:23.38\00:16:26.95
doing what it should do.
00:16:26.98\00:16:28.42
So we have to be really good
at how to optimize nutrients
00:16:28.68\00:16:32.05
and how to avoid or
remove the interfering elements,
00:16:32.15\00:16:35.82
which are the toxins.
00:16:35.86\00:16:37.23
I like that. Keeping it simple.
00:16:37.33\00:16:39.89
Optimizing what we need and
removing interfering elements.
00:16:40.00\00:16:44.27
Got it.
00:16:44.30\00:16:45.63
Environmental toxins are not
the only interfering elements.
00:16:45.67\00:16:49.10
Even if we start living clean,
we're quite capable of producing
00:16:49.14\00:16:52.74
our own toxins.
00:16:52.77\00:16:54.14
One of the ways we do
that is by overeating food
00:16:54.18\00:16:56.98
that is undernourishing.
00:16:57.01\00:16:58.61
What Dr. Youngberg refers to
as hyper-caloric malnutrition.
00:16:58.91\00:17:03.79
Now when we think of
malnutrition, we think of
00:17:04.02\00:17:07.09
not having enough to eat.
00:17:07.12\00:17:08.82
Hyper-caloric malnutrition,
though, is when we're
00:17:09.29\00:17:12.23
over-consuming calories,
but the foods we're eating
00:17:12.26\00:17:15.66
lack nutrition; lack nutrients
that we need for optimal health.
00:17:15.70\00:17:20.07
The mitochondria and other parts
of the cell start malfunctioning
00:17:20.54\00:17:24.27
and we start
developing diseases.
00:17:24.31\00:17:26.24
So this is where the hyper-
caloric malnutrition comes in.
00:17:26.74\00:17:29.64
When we're consuming
too much of refined foods,
00:17:29.84\00:17:32.71
basically sugary foods, or fatty
foods, or just refined oils,
00:17:32.75\00:17:37.72
what happens is we get this glut
of energy without the necessary
00:17:37.75\00:17:41.96
micro-nutrients that
are needed to actually
00:17:42.16\00:17:45.43
metabolize that effectively
and keep the body safe
00:17:45.46\00:17:48.76
and doing that.
00:17:48.80\00:17:50.13
The breakdown of food into
ATP, energy, actually releases
00:17:50.17\00:17:55.44
a lot of free radicals that
have to be properly mopped up.
00:17:55.47\00:17:59.81
So the mitochondria
oxidize food into healthy ATP,
00:17:59.84\00:18:07.08
but they do that in a controlled
environment that was designed
00:18:07.18\00:18:10.62
by God to be protected
with all the other antioxidants
00:18:10.65\00:18:14.56
that we have in
our diet, et cetera.
00:18:14.59\00:18:16.86
So when we change the
diet, when we refine the diet
00:18:16.89\00:18:20.80
and we consume
largely a refined carbohydrate
00:18:20.83\00:18:24.17
or a refined fat, what
happens is that the mitochondria
00:18:24.20\00:18:28.94
now have to work
harder to produce the ATP.
00:18:28.97\00:18:31.87
They get stressed by
the insulin resistance
00:18:32.14\00:18:34.91
caused by the inflammation
and all the free radical
00:18:34.94\00:18:39.41
activity that occurs with
the excess sugars and fat.
00:18:39.45\00:18:42.82
That overload, that
hyper-caloric malnutrition
00:18:43.05\00:18:47.46
will lead to an inflammatory
process because of the
00:18:47.49\00:18:53.40
free radicals that
are damaging to cells.
00:18:53.43\00:18:56.16
That inflammatory
process electromagnetically
00:18:56.20\00:18:59.50
actually causes a resistance
to the effect of insulin
00:18:59.53\00:19:03.41
in storing sugar from
the blood into the cells.
00:19:03.44\00:19:07.38
And that leads to
higher blood sugars.
00:19:07.68\00:19:09.58
Well now what the
pancreas does is it just starts
00:19:09.61\00:19:12.81
over-producing insulin to
try to correct blood sugar.
00:19:12.85\00:19:16.12
That's why many studies
that use healthy young subjects,
00:19:16.15\00:19:21.32
and they say, "Wow, we
gave these subjects lots of
00:19:21.36\00:19:26.09
artificial
sweeteners for seven whole days
00:19:26.13\00:19:28.46
and it didn't increase
their blood sugars at all."
00:19:28.50\00:19:31.30
Well of course not.
00:19:31.50\00:19:32.83
Because what happened in that
case, they're young and healthy.
00:19:32.87\00:19:35.74
They just produce a
lot more insulin to control
00:19:35.77\00:19:39.04
for that insulin
resistance that's caused.
00:19:39.07\00:19:42.21
And that extra insulin
lowers the blood sugars
00:19:42.24\00:19:44.81
to what's called normal levels.
00:19:44.85\00:19:46.78
But that is a state
of disease of dysfunction
00:19:46.82\00:19:50.72
that will rapidly over time
lead to all kinds of problems,
00:19:50.92\00:19:55.89
including cardiovascular
disease, neurologic diseases,
00:19:55.92\00:19:59.76
and basically
heart attacks, strokes,
00:19:59.79\00:20:03.60
kidney failure, et cetera.
00:20:03.63\00:20:05.20
Remember, mitochondria
are literally found in nearly
00:20:06.17\00:20:09.60
every cell of the body.
00:20:09.64\00:20:11.01
And that's why when they
aren't functioning optimally
00:20:11.04\00:20:13.88
they can promote the
development of different
00:20:14.08\00:20:16.24
seemingly unrelated diseases,
but that all have a common
00:20:16.44\00:20:20.32
origin in
sub-optimal mitochondria.
00:20:20.35\00:20:23.18
Once you have high lipids
or glucose, this can actually
00:20:23.89\00:20:26.96
create this cascade of free
radicals that can damage the
00:20:26.99\00:20:30.09
mitochondria and
the rest of the cell.
00:20:30.13\00:20:32.33
But how do you affect all these?
00:20:32.36\00:20:34.00
Food, exercise,
stress management, sleep.
00:20:34.20\00:20:38.90
It's amazing that if you
put people on a high-fat diet,
00:20:39.00\00:20:43.67
this exact thing
happens within a few days.
00:20:43.97\00:20:47.58
Their mitochondria are
becoming just dysfunctional,
00:20:47.61\00:20:51.01
they are lesser in
count, and they're smaller.
00:20:51.05\00:20:54.45
And so this just tells
you how powerful the diet is.
00:20:55.18\00:21:00.09
And what's good news is that
these processes are reversible.
00:21:00.56\00:21:05.46
We can completely change that.
00:21:05.66\00:21:07.36
We don't need to
consume a high-fat diet anymore.
00:21:07.40\00:21:10.97
We can start
consuming a plant-based diet,
00:21:11.00\00:21:13.74
and we can turn up the heat.
00:21:13.77\00:21:15.57
By eating more plants,
we can turn up the heat.
00:21:15.80\00:21:18.74
I like that.
00:21:18.77\00:21:20.18
When we're talking
about turning up the heat,
00:21:21.94\00:21:25.51
brown fat is one
of the most important
00:21:25.55\00:21:28.98
organs in the body.
00:21:29.08\00:21:31.25
We know that
newborns have brown fat
00:21:31.45\00:21:35.56
to help them with thermogenesis.
00:21:35.59\00:21:37.73
And until a decade ago
or so we didn't know really
00:21:38.03\00:21:44.07
where the brown fat disappeared.
00:21:44.10\00:21:46.67
And it seemed like the adults
didn't have any brown fat.
00:21:46.70\00:21:51.34
But with technology, we
learned that there is still some
00:21:51.91\00:21:56.11
brown fat even in adults,
00:21:56.14\00:21:58.15
although the
amount is fairly small.
00:21:58.18\00:22:00.32
Somewhere between one
and two ounces of brown fat
00:22:00.35\00:22:03.92
in the neck area
and around the spine.
00:22:03.95\00:22:06.79
Now even though it's so small,
00:22:07.72\00:22:12.19
it can really
burn a lot of energy.
00:22:12.23\00:22:14.86
So can we activate the
brown fat which would help us
00:22:15.46\00:22:19.63
release the extra
energy in the form of heat?
00:22:19.73\00:22:23.20
Absolutely, we can activate it.
00:22:23.24\00:22:25.61
But one of the easiest ways of
how to activate their brown fat
00:22:25.71\00:22:29.48
is taking a cold shower.
00:22:29.94\00:22:32.08
Cold expose is one of
the easiest ways how to
00:22:32.48\00:22:36.12
activate your brown fat.
00:22:36.15\00:22:37.89
Also physical exercise
is a brown fat activator.
00:22:38.69\00:22:43.39
Also intermittent fasting.
00:22:43.69\00:22:46.09
And it turns out that
there are also some foods that
00:22:46.13\00:22:49.16
may help to
activate the brown fat.
00:22:49.20\00:22:51.40
For example, jalapeno peppers.
00:22:51.77\00:22:54.17
But if you don't
like spicy foods,
00:22:55.74\00:22:58.04
there's also other foods.
00:22:58.07\00:22:59.64
L-arginine is one of the
amino acids found in soy foods,
00:22:59.84\00:23:04.91
but also beans,
and nuts, and seeds.
00:23:04.95\00:23:07.58
So plant foods in
general may help you activate
00:23:07.95\00:23:11.95
your brown fat.
00:23:11.99\00:23:13.32
And at a cellular
level, there is this enzyme
00:23:13.36\00:23:18.26
that's called AMP Kinase
which is like a fuel gauge.
00:23:18.29\00:23:23.97
When you drive, it's
important to pay attention
00:23:24.17\00:23:27.57
how much fuel you have left.
00:23:27.60\00:23:29.50
And that's exactly
the role of the AMPK.
00:23:29.54\00:23:32.81
If it's getting too
low, the AMPK gets activated
00:23:33.48\00:23:37.25
and will help us
activate the metabolism.
00:23:37.28\00:23:40.25
And that's exactly what we
can do with the cold exposure,
00:23:40.58\00:23:47.76
with some plant foods
that contain, for example,
00:23:48.06\00:23:52.46
quercetin, with ginseng,
with other phytochemicals
00:23:52.49\00:23:57.83
that are rich in plant foods.
00:23:57.87\00:24:00.94
Yes, that is
exactly what we want.
00:24:01.44\00:24:04.14
This AMPK fuel
gauge is a big deal.
00:24:04.17\00:24:08.24
It's like medicine
to your mitochondria.
00:24:08.28\00:24:10.75
And it's one of
the keys to longevity.
00:24:10.78\00:24:12.95
It promotes long life by
increasing energy production
00:24:13.15\00:24:16.12
and cell repair.
00:24:16.15\00:24:17.59
And when
mitochondria produce energy,
00:24:17.79\00:24:19.62
they also produce waste.
00:24:19.65\00:24:21.69
As we age, the
cells are less efficient
00:24:21.89\00:24:24.23
at clearing out that waste.
00:24:24.26\00:24:25.83
But when AMP comes
along, it takes the trash out.
00:24:25.86\00:24:29.63
AMPK also takes care of
the mitochondria when they
00:24:29.93\00:24:32.50
become damaged and it replaces
them with new mitochondria,
00:24:32.53\00:24:36.64
which means
better energy production.
00:24:36.74\00:24:39.64
I've got to share with you a
couple more things about AMPK.
00:24:41.01\00:24:44.41
It's good for your heart, and it
increases insulin sensitivity,
00:24:44.45\00:24:47.92
and it improves
blood glucose levels.
00:24:47.95\00:24:50.39
It also reduces inflammation.
00:24:50.69\00:24:52.49
So do you remember some
of the practical strategies
00:24:52.95\00:24:55.49
that Dr. Kahleova
mentioned to stimulate AMPK?
00:24:55.52\00:24:58.83
Cold water exposure.
00:24:59.39\00:25:01.03
You know, after learning
about AMPK from Dr. Kahleova
00:25:01.06\00:25:03.93
I was much braver
to dip into an ice-cold
00:25:03.97\00:25:06.30
Oregon river this spring.
00:25:06.33\00:25:07.80
Quercetin.
00:25:08.24\00:25:09.57
That's an easier one.
00:25:09.60\00:25:10.94
And it's found in
plant-based foods like
00:25:10.97\00:25:12.47
onions, broccoli,
blueberries, and apples.
00:25:12.51\00:25:14.84
Although, don't peel
your apple, as the quercetin
00:25:15.01\00:25:17.28
is found mainly in the skin.
00:25:17.31\00:25:19.05
Red light
therapy is another one.
00:25:19.41\00:25:21.18
And even rosehip tea.
00:25:21.22\00:25:23.62
You can't have health
and you can't address disease
00:25:24.59\00:25:27.52
unless you have
energy to do that.
00:25:27.56\00:25:29.42
And the only place in
the body that creates energy
00:25:29.46\00:25:33.50
that the other tissues,
organelles, or cells of the
00:25:33.53\00:25:37.37
body can use mitochondria.
00:25:37.40\00:25:40.54
So mitochondria are
the generators of the cell.
00:25:40.57\00:25:43.37
Just like countries
will pipe in gasoline
00:25:43.57\00:25:48.18
in order to
generate electricity.
00:25:48.48\00:25:50.51
You have no
electricity without gasoline.
00:25:50.55\00:25:53.01
Likewise, in our body you
have no electrical energy,
00:25:53.05\00:25:57.12
no nervous
energy, no energy at all
00:25:57.15\00:26:00.26
without
functioning mitochondria.
00:26:00.29\00:26:02.92
And so in order to have even
minimal health you have to have
00:26:02.96\00:26:07.00
adequate mitochondrial
function and production
00:26:07.03\00:26:10.07
of that currency of
energy in the body called ATP.
00:26:10.10\00:26:13.67
But in order to have
optimal health, you have to have
00:26:13.70\00:26:16.81
abundant amounts of ATP,
but used in the right way.
00:26:16.84\00:26:22.48
Glucose plus oxygen
yields carbon dioxide and ATP.
00:26:22.51\00:26:30.42
Okay, that's
basically... And water.
00:26:30.45\00:26:32.92
That's that whole thing that's
supposed to be happening, okay.
00:26:32.95\00:26:36.02
And it's the ATP,
adenosine triphosphate,
00:26:37.13\00:26:40.03
that actually gives you energy.
00:26:40.06\00:26:41.40
Without that,
you have no energy.
00:26:41.86\00:26:44.73
So what did we get
out of today's episode?
00:26:45.63\00:26:48.17
We've learned that our
energy is dependent on good
00:26:48.27\00:26:51.44
functioning mitochondria.
00:26:51.47\00:26:53.51
But we've also
learned that our mitochondria
00:26:53.71\00:26:55.78
can become impaired and
not work so well for us.
00:26:55.81\00:26:58.61
What hurts them?
00:26:58.65\00:26:59.98
Stress.
00:27:00.02\00:27:01.35
You'll get 90% of my questions
right if you answer stress.
00:27:01.38\00:27:04.52
Overeating is another.
00:27:04.72\00:27:06.62
What did Dr. Youngberg call it?
00:27:06.65\00:27:08.26
Hyper-caloric malnutrition.
00:27:08.29\00:27:10.39
Too many calories
while at the same time
00:27:10.43\00:27:12.09
not getting
enough good nutrition.
00:27:12.13\00:27:14.16
Then there was the environmental
toxicants, or toxins.
00:27:14.53\00:27:17.43
That's the big one that we
don't give enough credit to.
00:27:17.47\00:27:20.64
Making changes in the
products you purchase,
00:27:20.87\00:27:22.84
what you drink
your water out of,
00:27:22.87\00:27:24.91
what you cook on,
what you put on your body,
00:27:24.94\00:27:27.68
can give your
mitochondria a break.
00:27:27.71\00:27:29.84
Elevated blood
sugar and blood fat levels
00:27:30.11\00:27:32.71
can damage the
mitochondria as well.
00:27:32.75\00:27:35.12
And we learned about
our fuel gauge, AMPK.
00:27:35.32\00:27:38.85
I might think about taking
one of those cold bath plunges
00:27:39.15\00:27:42.72
after learning more about that.
00:27:42.76\00:27:44.53
Don't miss our next
episode where we'll be learning
00:27:44.79\00:27:47.03
how to get pumped.
00:27:47.06\00:27:48.40
Because that's
what you were made for.
00:27:48.43\00:27:49.96