May 21, 2025 • 17 mins
This recap episode features Gary Brecka. The conversation touches upon critiques of the modern healthcare system and food industry, highlighting concerns about conflicts of interest and the processing of food. The speaker advocates for natural health interventions, discussing the potential benefits of hydrogen water, red light therapy, and lifestyle changes. Additionally, the excerpt explores the importance of community, purpose, and resilience for well-being, and touches on methylation pathways and nutrient deficiencies as potential contributors to mental and physical health issues.
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(00:00):
Welcome to the Joe Rogan Recap. Today we're diving deep into a
fascinating conversation from the Joe Rogan Experience,
specifically episode hashtag 23O4 with Gary Breka.
You're looking to go beyond the headlines and really understand
the core insights on health, Wellness and, well, some of the
surprising factors influencing them.
(00:21):
Our mission is to unpack those crucial Nuggets.
OK, yeah, let's start with a really fundamental question that
came up. Why isn't there more focus on,
like, the origins of chronic diseases?
The talk touched on Trump's strong Kids Commission and that
executive order tasking Bobby Kennedy with studying these
origins, working with Health andHuman Services.
(00:42):
Yeah, it really makes you pause,doesn't it?
With so much energy on just managing chronic pain and
illness, why aren't we, you know, more actively digging into
the root causes? Exactly.
And that kind of feeds into a, let's say, a more critical
viewpoint shared about the the whole financial set up around
chronic disease. Oh yeah, like type 2 diabetes.
The market size is apparently huge, something like $110
(01:04):
billion. It definitely makes you question
if the economic drivers are wellaligned with actually preventing
these things. Seriously, are they incentivized
to solve it or just manage it? And it's interesting how those
economics might, you know, crosspaths with public health
policies like the SNIP program example, spending, what, $10
(01:24):
billion a year subsidizing sodas?
And billion. Yeah, it prompts a real
discussion about whether government programs are
genuinely backing public health goals.
And then there was the American Heart Association Point.
Yeah, their past support for soda in snack programs.
Especially when you hear about their funding ties to Pepsi and
Coca-Cola. It just adds another layer,
doesn't it? And this naturally leads us to
(01:46):
look closer at, you know, what'sactually in our modern diet.
Exactly. And a perfect example is the
whole seed oil discussion, that story about finding oils
plastered with heart healthy labels even in a Wellness
Airbnb. It just highlights that gap
right between the marketing and maybe the reality.
Yeah, and to really get it, you kind of need to understand how a
lot of these common seed oils are actually made.
(02:07):
Take canola oil, OK, Commercially, they press
rapeseed. Get this gummy stuff.
Then they use hexane, which yeah, the NIH and NLM classify
as a neurotoxin. Same category as fluoride
actually, for degumming. Wow.
Hexane. Yeah, then it's heated, which
can denature it, make it rancid.Then sodium hydroxide and known
carcinogen is used to deodorize it, and sometimes it's even
(02:30):
bleached. So it's a heavy industrial
process, very different from like just pressing olives.
Totally different. Think about the color variation
in fresh juice versus the uniform color of these processed
oils, it tells. It really does, and the point
made was that the issue isn't just, say, polyunsaturated fats
themselves, but maybe this wholeintense processing triggers a
(02:51):
pro inflammatory response in thebody.
Leading potentially to things like foam cells, inflammation in
the artery walls. Which then ties into that re
evaluation of cholesterol. The analogy used was pretty
striking the. Fireman analogy.
Yeah, cholesterol as the firemanshowing up because there's a
fire, the inflammation rather than cholesterol being the cause
of the fire. Right.
(03:11):
It challenges that standard narrative of just needing to
lower cholesterol numbers without maybe asking why the
inflammation is there in the first place.
Which then forces you to look atthe bigger picture, like our
healthcare spending versus actual health outcomes.
That statistic is pretty sobering, isn't it?
the US ranking 66th in life expectancy globally?
Well, spending a massive $4.5 trillion a year on healthcare,
(03:35):
Yeah, it's a huge disconnect. And you layer on top of that the
US leading in things like morbidobesity, type 2 diabetes, people
having multiple chronic conditions, infant mortality,
maternal mortality. It's concerning.
So the argument is maybe it's not always the food itself in
its whole form. But the processing, yeah, the
distance from the food to the table as it was put, that seems
(03:57):
to be a major factor. Which links to that GRES concept
generally regarded as safe and the idea of well micro
poisoning, right? The cumulative effect exposure
over time to pesticides, herbicides, insecticides,
preservatives, all allowed within certain limits in our
food. It's the build.
Up exactly the cumulative dose toxicity idea, like the tuna
(04:17):
example with lead and mercury, or the analogy of tiny doses of
arsenic. Over time, each dose might seem
safe, but the accumulation, That's where the potential
problems lie. OK, let's shift gears a bit
towards something more positive.The Blue Zones.
What can we learn from these places where people live
incredibly long, healthy lives? It's interesting that there's no
(04:41):
single Blue Zone diet. That's right.
The common thread wise seems to be just eating whole,
unprocessed foods. But maybe even more important,
as the conversation highlighted,are the shared lifestyle
factors. Like what things like a strong
sense of purpose, you know, deepcommunity connections, staying
active naturally just as part ofdaily life well into old age.
And it was noted there's often an absence of assisted living.
(05:02):
Older family members usually live with their families.
That really hits home the power of connection.
The discussion mentioned mortality research showing
social isolation can literally cut life expectancy in half.
Yeah, at any age, and it links to things like broken heart
syndrome or the stress of caregiver syndrome.
And thinking about today, that idea of isolation in plain
sight. We're connected digitally, but
(05:24):
maybe not truly connected. It's a really sobering thought.
You look at rising rates of depression, suicide, obesity,
mental health issues even in kids.
Could it be tied to less real human connection?
Less connection with nature. It's definitely food for
thought. Yeah, now let's switch to a
biohack that got a lot of airtime.
Hydrogen gas. Yeah.
(05:46):
Presented as potentially powerful but also surprisingly
affordable, like a dollar a day using H2 tabs.
Yeah, from drink H2 tab.com thatwas mentioned and a key point
was that hydrogen gas is considered a selective
antioxidant. OK, selective.
What does that mean exactly? So unlike some antioxidants that
just neutralize everything, hydrogen seems to work
differently. It uses something called the NRF
(06:07):
2 pathway. Think of a pathway as like a
communication line inside your cells.
Activating this NRF 2 pathway tells your body to ramp up its
own production of important antioxidants, catalase,
superoxide, dysmutase, glutathione.
So it helps the body help itselfrather than just directly
acting. Kind of, yeah.
(06:28):
And importantly, it specificallytargets the hydroxyl radical
that's seen as a particularly nasty free radical, one that
doesn't seem to have any useful function in the body.
OK. That makes sense and there was a
study mentioned. It's a six month study looked at
older adults 70 plus during COVID lockdowns.
The group drinking hydrogen water showed improvements in
(06:49):
telomere length. Those protective caps on our
chromosomes, right, Linked to aging.
Exactly, they also saw a better cognitive function.
Sleep scores improved, circulation got better compared
to the control group which is pretty interesting, especially
considering how restricted movement was for many during
lockdowns. And it wasn't just drinking it
right, They talked about using it through the skin.
Yeah, transdermal hydrogen usingbath bombs, also from drink H2
(07:11):
tab.com apparently, or specialized machines.
Anecdotally, people reported relief from things like
arthritis and feeling a shift towards that calmer
parasympathetic state. And maybe even adding it to cold
plunges because colder water holds more gas.
That potential synergy was discussed, Yeah, and there were
(07:32):
personal stories shared to this speaker's wife getting back pain
relief athletes like John Jones using it for pain and training.
Interesting. And the idea that maybe the
benefits people get from alkaline water are actually from
the hydrogen gas in it. That was brought up, yeah,
supported by a study where they removed the hydrogen from
alkaline water and the positive effects disappeared.
But there was a warning about some personal hydrogen water
(07:54):
bottles. Right.
A cautionary note, potential issues with the membrane, the
proton exchange membrane breaking down over time, risk of
creating chlorine gas, hypochlorous acid, which is why
tablets were presented as maybe more consistent reliable dosing.
OK. And the big commercial hydrogen
generators for plunges, They work differently.
They're more robust. That was the clarification,
yeah. Different mechanism built for
(08:15):
that purpose. Gotcha.
OK, shifting again. Yeah, microvascular circulation.
This is fascinating, the idea that the heart only pumps about
30% of our blood. Yeah, the other 70% relies on
something called vasomotion. It's like this rhythmic wave
like muscle movement in the walls of the tiniest blood
vessels. And there are what, 63,000 miles
(08:37):
of these vessels? An incredible network, so you
can see why the heart alone can't push blood through all of
that effectively, and poor microvascular circulation is
linked to a lot of health problems.
Including maybe high blood pressure.
That stat about 85% of diagnosisbeing idiopathic, unknown cause.
Exactly, it's just maybe the issue isn't always just the
heart itself. There could be problems further
(08:59):
down the line in those tiny vessels.
So what helps this microvascularsystem?
A few things were mentioned, resveratrol, hydrogen gas again
and also keeping homocysteine levels down, maybe using
trimethylglycine or TMG. Red light therapy?
How does that fit in? The explanation was interesting.
It might improve things like eyesight and skin health not by
directly fixing tissues, but by helping restore healthy vase of
(09:22):
motion in those areas, improvingthe blood flow to the tissues.
OK, now let's tackle cholesterol.
The conversation really pushed back against the simple good HDL
versus bad LDL idea. Definitely the focus shifted to
the size and density of the cholesterol particles.
That seems to be more critical than just the total amount.
The basketball versus BBS analogy.
(09:43):
Right. Higher triglycerides can lead to
smaller, denser LDL particles, the BBS, which are thought to be
more problematic, more likely tocause issues in the artery
walls. And interestingly, A ketogenic
diet might raise total LDL but lower triglycerides, potentially
changing the particle size. That was the point made, yeah.
And the work of doctors like Nadir Singh and Asim Malhotra
(10:05):
was brought up, doctors who are challenging that traditional
cholesterol story and the heavy reliance on statins.
Citing data suggesting statins might have almost 0 impact on
overall mortality. That was the claim discussed,
and it brings up another systemic issue, how drugs are
studied usually in isolation, right?
Yeah, but what about the combined effect of multiple
(10:26):
drugs, especially common in older people that's rarely
looked at thoroughly? And that ties into the
corticosteroid example. That statistic was pretty
jarring. Six years and one day on average
from starting corticosteroids toneeding a joint replacement.
The idea being yes, they reduce inflammation initially.
Maybe they erode the joint over time.
(10:46):
That's the concern raised and other complexities to like how
vitamin D E3 deficiency can sometimes look like rheumatoid
arthritis symptoms. Leading to potentially
inappropriate steroid treatment.Possibly, or how the drug
methotrexate can kind of mimic the effects of an MTHFR gene
mutation messing with folate metabolism.
It just shows how interconnectedeverything is.
(11:06):
Which really leads into that critique of the broader system
healthcare nutritional guidelines.
Yeah, the standard of care concept, how doctors can be at
risk if they step outside it, even if an alternative approach
might actually be better for a particular patient.
And the suggestion that maybe Big Pharma has a hand in shaping
that standard of care and reimbursement rates.
(11:28):
That influence was definitely discussed and referencing their
Harvard study repeated by Hopkins, finding medical error
is a leading cause of death, often tied to coding and
diagnostic limits that don't always fit well with
preventative or lifestyle approaches.
Makes sense, and the potential for movements like the one
associated with Bobby Kennedy tomaybe challenge perceived
(11:48):
corruption in nutritional research or government
oversight. That potential was highlighted
along with the issue of the revolving door people moving
from regulatory agencies into the industries they were just
regulating. A.
Clear conflict of interest concern.
And the fact that so much nutritional research is funded
by private industry, you know, has a primary duty to its
investors, not necessarily directly to patient health
(12:11):
outcomes. It's something to keep in mind
when looking at studies. OK, let's pivot now towards
lifestyle and mindset. The Strong Kids Commission goals
came up again. Right.
Things like bringing back PE, getting processed foods out of
schools, promoting healthy habits, but without shaming
people. And the idea that sometimes
feeling bad, experiencing negative emotions can actually
(12:34):
be a good thing. Yeah, like a catalyst for
positive change makes sense. And the clear link in sports
between putting in the effort and seeing the results, that's
presented as just a really valuable life lesson overall.
Which connects to the importanceof voluntary discomfort.
Things like exercise, cold plunging.
Exactly. Choosing to do hard things for
(12:54):
long term benefit, both physicaland mental resilience.
It's contrasted with what was called the aggressive pursuit of
comfort. Which, ironically, might
actually speed up aging and decline.
That's the argument. And you know the relatable humor
about resisting the cold plunge?Yeah, yeah, definitely felt
that. And that incredible story about
the great World Race 7 marathon,7 continents, 7 days.
(13:15):
Just insane. It really highlights the body's
resilience, doesn't it? And just sheer mental
perseverance. Absolutely an extreme example,
but powerful. OK, so let's wrap up with some
of the practical takeaways the bio hacks and lifestyle tips
mentioned. Cold plunging again.
Yeah, benefits like the dopamine, booze, potentially
activating brown fat. But the key timing advice, do it
(13:37):
before strength training or waitseveral hours after so you don't
potentially blunt the muscle building effect, the
hypertrophy. Right.
And sauna that's good after a workout.
Seems so good for muscle growth and it acts like a form of
static cardio making your heart work.
And for cardio itself, HIIT was mentioned.
High intensity interval training, yeah, on treadmills or
(13:59):
those Airdyne style bikes like the Road Echo bike.
Effective and efficient. And don't forget hydration, but
specifically with minerals. Mineral salts like element or
even homemade mixes crucial for proper hydration preventing
cramps. Then there was strengths
training. Strength is a skill you need to
practice. Yeah, and being mindful of
overtraining, the speaker sharedtheir routine.
Push ups, dips, weighted L pull ups.
(14:22):
Basic but effective body weight stuff.
Plus hanging for shoulder healthand grip and using a weighted
vest for extra challenge. And balancing things out like
the archery training example, managing it to avoid injury.
Briefly, EMF's were touched on and a special sleeping tent.
Yeah, just a mention of potential impacts and using an
EMF free tent. Then the hyperbaric chamber came
(14:43):
up. Right, the speaker set up.
What were the claimed benefits? Things like better tissue
recovery, cognitive function, even potentially telomere
lengthening. Citing some Israeli research.
But the emphasis was on using low pressures and safety.
Very different from risky high pressure 100% oxygen chambers.
Got it and EWT exercise with oxygen therapy.
(15:05):
Yeah, using supplemental oxygen maybe while in a sauna suggested
as potentially helpful for people who are quite
deconditioned. OK.
And gut health keep things moving.
Basically, yeah, regularity is important.
Magnesium and hydration can helpif things are slow.
Also the link between anxiety orrumination and maybe high
catecholamines. A potential neurological basis
(15:26):
and how methylated B vitamins and magnesium might help balance
neurotransmitters. Which leads to methylation in
itself, that sounds crucial. It really is a core biochemical
process involved in so many things, including making
serotonin and dopamine, and the point was made that drugs,
synthetic compounds, they aren'tpart of this natural pathway.
So nutrient deficiencies could actually be underlying things
(15:48):
like mood issues, anxiety, ADHD.That's the suggestion, which
brings us to the final recommendations.
Basic supplements like what? Essential fatty acids?
Omega-3, maybe from black seed oil or fish oil.
All nine essential amino acids like perfect aminos, a good
methylated multivitamin and minerals like from Baja gold sea
(16:10):
salt. And taking them at the right
time. Yeah, some guidance on timing
for better absorption. That overall message was really
get the foundations right with basic supplementation.
So as you. Can hear this deep dive into the
Joe Rogan experience with Gary Brecca offers a really
wide-ranging discussion and challenges some of our
conventional thinking about health, right right and
highlights the potential of somesurprisingly simple bio hacks.
(16:32):
We've touched on the complexities in our food system,
the vital role of community and connection, which often gets
overlooked, and, you know, the intriguing possibilities from
things like hydrogen gas or evenjust good quality sea salt.
Yeah, a lot. To think about.
We really hope this exploration is giving you some valuable
insights and maybe spark some new questions for you to
(16:53):
consider in your own health journey.
What resonated most with you? What are you still curious
about? It's definitely just the
beginning. Exactly.
This is just the start of understanding how to live a
healthier, more informed life. Think of this as like your
personal guide to navigating theoften complex world of
well-being. Now go out there and see what
resonates with you.
Welcome to the Joe Rogan Recap. Today we're diving deep into a
fascinating conversation from the Joe Rogan Experience,
specifically episode hashtag 23O4 with Gary Breka.
You're looking to go beyond the headlines and really understand
the core insights on health, Wellness and, well, some of the
surprising factors influencing them.
(00:21):
Our mission is to unpack those crucial Nuggets.
OK, yeah, let's start with a really fundamental question that
came up. Why isn't there more focus on,
like, the origins of chronic diseases?
The talk touched on Trump's strong Kids Commission and that
executive order tasking Bobby Kennedy with studying these
origins, working with Health andHuman Services.
(00:42):
Yeah, it really makes you pause,doesn't it?
With so much energy on just managing chronic pain and
illness, why aren't we, you know, more actively digging into
the root causes? Exactly.
And that kind of feeds into a, let's say, a more critical
viewpoint shared about the the whole financial set up around
chronic disease. Oh yeah, like type 2 diabetes.
The market size is apparently huge, something like $110
(01:04):
billion. It definitely makes you question
if the economic drivers are wellaligned with actually preventing
these things. Seriously, are they incentivized
to solve it or just manage it? And it's interesting how those
economics might, you know, crosspaths with public health
policies like the SNIP program example, spending, what, $10
(01:24):
billion a year subsidizing sodas?
And billion. Yeah, it prompts a real
discussion about whether government programs are
genuinely backing public health goals.
And then there was the American Heart Association Point.
Yeah, their past support for soda in snack programs.
Especially when you hear about their funding ties to Pepsi and
Coca-Cola. It just adds another layer,
doesn't it? And this naturally leads us to
(01:46):
look closer at, you know, what'sactually in our modern diet.
Exactly. And a perfect example is the
whole seed oil discussion, that story about finding oils
plastered with heart healthy labels even in a Wellness
Airbnb. It just highlights that gap
right between the marketing and maybe the reality.
Yeah, and to really get it, you kind of need to understand how a
lot of these common seed oils are actually made.
(02:07):
Take canola oil, OK, Commercially, they press
rapeseed. Get this gummy stuff.
Then they use hexane, which yeah, the NIH and NLM classify
as a neurotoxin. Same category as fluoride
actually, for degumming. Wow.
Hexane. Yeah, then it's heated, which
can denature it, make it rancid.Then sodium hydroxide and known
carcinogen is used to deodorize it, and sometimes it's even
(02:30):
bleached. So it's a heavy industrial
process, very different from like just pressing olives.
Totally different. Think about the color variation
in fresh juice versus the uniform color of these processed
oils, it tells. It really does, and the point
made was that the issue isn't just, say, polyunsaturated fats
themselves, but maybe this wholeintense processing triggers a
(02:51):
pro inflammatory response in thebody.
Leading potentially to things like foam cells, inflammation in
the artery walls. Which then ties into that re
evaluation of cholesterol. The analogy used was pretty
striking the. Fireman analogy.
Yeah, cholesterol as the firemanshowing up because there's a
fire, the inflammation rather than cholesterol being the cause
of the fire. Right.
(03:11):
It challenges that standard narrative of just needing to
lower cholesterol numbers without maybe asking why the
inflammation is there in the first place.
Which then forces you to look atthe bigger picture, like our
healthcare spending versus actual health outcomes.
That statistic is pretty sobering, isn't it?
the US ranking 66th in life expectancy globally?
Well, spending a massive $4.5 trillion a year on healthcare,
(03:35):
Yeah, it's a huge disconnect. And you layer on top of that the
US leading in things like morbidobesity, type 2 diabetes, people
having multiple chronic conditions, infant mortality,
maternal mortality. It's concerning.
So the argument is maybe it's not always the food itself in
its whole form. But the processing, yeah, the
distance from the food to the table as it was put, that seems
(03:57):
to be a major factor. Which links to that GRES concept
generally regarded as safe and the idea of well micro
poisoning, right? The cumulative effect exposure
over time to pesticides, herbicides, insecticides,
preservatives, all allowed within certain limits in our
food. It's the build.
Up exactly the cumulative dose toxicity idea, like the tuna
(04:17):
example with lead and mercury, or the analogy of tiny doses of
arsenic. Over time, each dose might seem
safe, but the accumulation, That's where the potential
problems lie. OK, let's shift gears a bit
towards something more positive.The Blue Zones.
What can we learn from these places where people live
incredibly long, healthy lives? It's interesting that there's no
(04:41):
single Blue Zone diet. That's right.
The common thread wise seems to be just eating whole,
unprocessed foods. But maybe even more important,
as the conversation highlighted,are the shared lifestyle
factors. Like what things like a strong
sense of purpose, you know, deepcommunity connections, staying
active naturally just as part ofdaily life well into old age.
And it was noted there's often an absence of assisted living.
(05:02):
Older family members usually live with their families.
That really hits home the power of connection.
The discussion mentioned mortality research showing
social isolation can literally cut life expectancy in half.
Yeah, at any age, and it links to things like broken heart
syndrome or the stress of caregiver syndrome.
And thinking about today, that idea of isolation in plain
sight. We're connected digitally, but
(05:24):
maybe not truly connected. It's a really sobering thought.
You look at rising rates of depression, suicide, obesity,
mental health issues even in kids.
Could it be tied to less real human connection?
Less connection with nature. It's definitely food for
thought. Yeah, now let's switch to a
biohack that got a lot of airtime.
Hydrogen gas. Yeah.
(05:46):
Presented as potentially powerful but also surprisingly
affordable, like a dollar a day using H2 tabs.
Yeah, from drink H2 tab.com thatwas mentioned and a key point
was that hydrogen gas is considered a selective
antioxidant. OK, selective.
What does that mean exactly? So unlike some antioxidants that
just neutralize everything, hydrogen seems to work
differently. It uses something called the NRF
(06:07):
2 pathway. Think of a pathway as like a
communication line inside your cells.
Activating this NRF 2 pathway tells your body to ramp up its
own production of important antioxidants, catalase,
superoxide, dysmutase, glutathione.
So it helps the body help itselfrather than just directly
acting. Kind of, yeah.
(06:28):
And importantly, it specificallytargets the hydroxyl radical
that's seen as a particularly nasty free radical, one that
doesn't seem to have any useful function in the body.
OK. That makes sense and there was a
study mentioned. It's a six month study looked at
older adults 70 plus during COVID lockdowns.
The group drinking hydrogen water showed improvements in
(06:49):
telomere length. Those protective caps on our
chromosomes, right, Linked to aging.
Exactly, they also saw a better cognitive function.
Sleep scores improved, circulation got better compared
to the control group which is pretty interesting, especially
considering how restricted movement was for many during
lockdowns. And it wasn't just drinking it
right, They talked about using it through the skin.
Yeah, transdermal hydrogen usingbath bombs, also from drink H2
(07:11):
tab.com apparently, or specialized machines.
Anecdotally, people reported relief from things like
arthritis and feeling a shift towards that calmer
parasympathetic state. And maybe even adding it to cold
plunges because colder water holds more gas.
That potential synergy was discussed, Yeah, and there were
(07:32):
personal stories shared to this speaker's wife getting back pain
relief athletes like John Jones using it for pain and training.
Interesting. And the idea that maybe the
benefits people get from alkaline water are actually from
the hydrogen gas in it. That was brought up, yeah,
supported by a study where they removed the hydrogen from
alkaline water and the positive effects disappeared.
But there was a warning about some personal hydrogen water
(07:54):
bottles. Right.
A cautionary note, potential issues with the membrane, the
proton exchange membrane breaking down over time, risk of
creating chlorine gas, hypochlorous acid, which is why
tablets were presented as maybe more consistent reliable dosing.
OK. And the big commercial hydrogen
generators for plunges, They work differently.
They're more robust. That was the clarification,
yeah. Different mechanism built for
(08:15):
that purpose. Gotcha.
OK, shifting again. Yeah, microvascular circulation.
This is fascinating, the idea that the heart only pumps about
30% of our blood. Yeah, the other 70% relies on
something called vasomotion. It's like this rhythmic wave
like muscle movement in the walls of the tiniest blood
vessels. And there are what, 63,000 miles
(08:37):
of these vessels? An incredible network, so you
can see why the heart alone can't push blood through all of
that effectively, and poor microvascular circulation is
linked to a lot of health problems.
Including maybe high blood pressure.
That stat about 85% of diagnosisbeing idiopathic, unknown cause.
Exactly, it's just maybe the issue isn't always just the
heart itself. There could be problems further
(08:59):
down the line in those tiny vessels.
So what helps this microvascularsystem?
A few things were mentioned, resveratrol, hydrogen gas again
and also keeping homocysteine levels down, maybe using
trimethylglycine or TMG. Red light therapy?
How does that fit in? The explanation was interesting.
It might improve things like eyesight and skin health not by
directly fixing tissues, but by helping restore healthy vase of
(09:22):
motion in those areas, improvingthe blood flow to the tissues.
OK, now let's tackle cholesterol.
The conversation really pushed back against the simple good HDL
versus bad LDL idea. Definitely the focus shifted to
the size and density of the cholesterol particles.
That seems to be more critical than just the total amount.
The basketball versus BBS analogy.
(09:43):
Right. Higher triglycerides can lead to
smaller, denser LDL particles, the BBS, which are thought to be
more problematic, more likely tocause issues in the artery
walls. And interestingly, A ketogenic
diet might raise total LDL but lower triglycerides, potentially
changing the particle size. That was the point made, yeah.
And the work of doctors like Nadir Singh and Asim Malhotra
(10:05):
was brought up, doctors who are challenging that traditional
cholesterol story and the heavy reliance on statins.
Citing data suggesting statins might have almost 0 impact on
overall mortality. That was the claim discussed,
and it brings up another systemic issue, how drugs are
studied usually in isolation, right?
Yeah, but what about the combined effect of multiple
(10:26):
drugs, especially common in older people that's rarely
looked at thoroughly? And that ties into the
corticosteroid example. That statistic was pretty
jarring. Six years and one day on average
from starting corticosteroids toneeding a joint replacement.
The idea being yes, they reduce inflammation initially.
Maybe they erode the joint over time.
(10:46):
That's the concern raised and other complexities to like how
vitamin D E3 deficiency can sometimes look like rheumatoid
arthritis symptoms. Leading to potentially
inappropriate steroid treatment.Possibly, or how the drug
methotrexate can kind of mimic the effects of an MTHFR gene
mutation messing with folate metabolism.
It just shows how interconnectedeverything is.
(11:06):
Which really leads into that critique of the broader system
healthcare nutritional guidelines.
Yeah, the standard of care concept, how doctors can be at
risk if they step outside it, even if an alternative approach
might actually be better for a particular patient.
And the suggestion that maybe Big Pharma has a hand in shaping
that standard of care and reimbursement rates.
(11:28):
That influence was definitely discussed and referencing their
Harvard study repeated by Hopkins, finding medical error
is a leading cause of death, often tied to coding and
diagnostic limits that don't always fit well with
preventative or lifestyle approaches.
Makes sense, and the potential for movements like the one
associated with Bobby Kennedy tomaybe challenge perceived
(11:48):
corruption in nutritional research or government
oversight. That potential was highlighted
along with the issue of the revolving door people moving
from regulatory agencies into the industries they were just
regulating. A.
Clear conflict of interest concern.
And the fact that so much nutritional research is funded
by private industry, you know, has a primary duty to its
investors, not necessarily directly to patient health
(12:11):
outcomes. It's something to keep in mind
when looking at studies. OK, let's pivot now towards
lifestyle and mindset. The Strong Kids Commission goals
came up again. Right.
Things like bringing back PE, getting processed foods out of
schools, promoting healthy habits, but without shaming
people. And the idea that sometimes
feeling bad, experiencing negative emotions can actually
(12:34):
be a good thing. Yeah, like a catalyst for
positive change makes sense. And the clear link in sports
between putting in the effort and seeing the results, that's
presented as just a really valuable life lesson overall.
Which connects to the importanceof voluntary discomfort.
Things like exercise, cold plunging.
Exactly. Choosing to do hard things for
(12:54):
long term benefit, both physicaland mental resilience.
It's contrasted with what was called the aggressive pursuit of
comfort. Which, ironically, might
actually speed up aging and decline.
That's the argument. And you know the relatable humor
about resisting the cold plunge?Yeah, yeah, definitely felt
that. And that incredible story about
the great World Race 7 marathon,7 continents, 7 days.
(13:15):
Just insane. It really highlights the body's
resilience, doesn't it? And just sheer mental
perseverance. Absolutely an extreme example,
but powerful. OK, so let's wrap up with some
of the practical takeaways the bio hacks and lifestyle tips
mentioned. Cold plunging again.
Yeah, benefits like the dopamine, booze, potentially
activating brown fat. But the key timing advice, do it
(13:37):
before strength training or waitseveral hours after so you don't
potentially blunt the muscle building effect, the
hypertrophy. Right.
And sauna that's good after a workout.
Seems so good for muscle growth and it acts like a form of
static cardio making your heart work.
And for cardio itself, HIIT was mentioned.
High intensity interval training, yeah, on treadmills or
(13:59):
those Airdyne style bikes like the Road Echo bike.
Effective and efficient. And don't forget hydration, but
specifically with minerals. Mineral salts like element or
even homemade mixes crucial for proper hydration preventing
cramps. Then there was strengths
training. Strength is a skill you need to
practice. Yeah, and being mindful of
overtraining, the speaker sharedtheir routine.
Push ups, dips, weighted L pull ups.
(14:22):
Basic but effective body weight stuff.
Plus hanging for shoulder healthand grip and using a weighted
vest for extra challenge. And balancing things out like
the archery training example, managing it to avoid injury.
Briefly, EMF's were touched on and a special sleeping tent.
Yeah, just a mention of potential impacts and using an
EMF free tent. Then the hyperbaric chamber came
(14:43):
up. Right, the speaker set up.
What were the claimed benefits? Things like better tissue
recovery, cognitive function, even potentially telomere
lengthening. Citing some Israeli research.
But the emphasis was on using low pressures and safety.
Very different from risky high pressure 100% oxygen chambers.
Got it and EWT exercise with oxygen therapy.
(15:05):
Yeah, using supplemental oxygen maybe while in a sauna suggested
as potentially helpful for people who are quite
deconditioned. OK.
And gut health keep things moving.
Basically, yeah, regularity is important.
Magnesium and hydration can helpif things are slow.
Also the link between anxiety orrumination and maybe high
catecholamines. A potential neurological basis
(15:26):
and how methylated B vitamins and magnesium might help balance
neurotransmitters. Which leads to methylation in
itself, that sounds crucial. It really is a core biochemical
process involved in so many things, including making
serotonin and dopamine, and the point was made that drugs,
synthetic compounds, they aren'tpart of this natural pathway.
So nutrient deficiencies could actually be underlying things
(15:48):
like mood issues, anxiety, ADHD.That's the suggestion, which
brings us to the final recommendations.
Basic supplements like what? Essential fatty acids?
Omega-3, maybe from black seed oil or fish oil.
All nine essential amino acids like perfect aminos, a good
methylated multivitamin and minerals like from Baja gold sea
(16:10):
salt. And taking them at the right
time. Yeah, some guidance on timing
for better absorption. That overall message was really
get the foundations right with basic supplementation.
So as you. Can hear this deep dive into the
Joe Rogan experience with Gary Brecca offers a really
wide-ranging discussion and challenges some of our
conventional thinking about health, right right and
highlights the potential of somesurprisingly simple bio hacks.
(16:32):
We've touched on the complexities in our food system,
the vital role of community and connection, which often gets
overlooked, and, you know, the intriguing possibilities from
things like hydrogen gas or evenjust good quality sea salt.
Yeah, a lot. To think about.
We really hope this exploration is giving you some valuable
insights and maybe spark some new questions for you to
(16:53):
consider in your own health journey.
What resonated most with you? What are you still curious
about? It's definitely just the
beginning. Exactly.
This is just the start of understanding how to live a
healthier, more informed life. Think of this as like your
personal guide to navigating theoften complex world of
well-being. Now go out there and see what
resonates with you.
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