Episode 262 | Preventative Health, Age Management, and Peak Performance | Dr. Eric Fete - The Aging Well Podcast

Episode Transcript
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(00:04):
Welcome to the Aging Wall Podcast, where we explore the
science, stories and strategies behind living a longer,
healthier, and more purposeful life.
My guest is Doctor Eric Fate, a trailblazer in the world of
preventative health, peak performance, and age management.
As the founder of Primax and a former ER physician, Dr. Fate
saw first hand how the healthcare system focuses more

(00:25):
on managing illness than preventing it.
That inspired his shift toward helping people reclaim control
of their health through personalized plans focused on
nutrition, supplements, hormone optimization, and lifestyle
medicine. From muscle health and sleep to
circadian rhythms and testosterone, this conversation
goes deep in what it really takes to age strong.
Stay vital and live fully on your own terms to age Well,

(00:49):
Doctor Fate. Welcome to the Aging Well
podcast. You started out as in emergency
medicine. What made you kind of pivot from
that to age management and preventative health?
Yeah. So thank you gentlemen, for
having me on the show. I appreciate your time.
Yeah. I'm a, I'm a big superhero guy
in my whole life. So it's like I always like,
what's what's my secret origin story, right.

(01:10):
So that's kind of what I how I spew it, but exactly what you
said. So, yeah, I mean, I, you know, I
was always in health and fitnessmy whole life.
My parents were both teachers. So I kind of learned from them
to kind of like learn about, learn about learning, right.
And my my dad was a science teacher.
So I guess I got geeked out on science and eventually went to
Med school and I'm like, I just picked I picked emergency
medicine. Sounded cool, sounded fun,

(01:31):
sounded different and I enjoyed it was, you know, very high
paced and learned a lot. So you learn how to take care of
pretty much anything that goes through the door.
Kind of like the MacGyver of themedical world, right?
You could save a life, you couldfix, you know, treat a cold or,
you know, whatever, you know, see, see some crazy stuff.
I got a lot of good stories. So, but I think what happened
was after years of doing that, Istart, you know, start seeing

(01:54):
people obviously very sick. And but when you start seeing,
you know, people getting more and more sick when they
shouldn't be, You know, when we start seeing people in their
30s, you know, 20s and 30s and 40s that on 20 medications,
overweight, disabled, diabetic, you know, for no reason other
than the fact they didn't know any better, You know, that I
thought this could all be prevented with, you know, proper
choice, you know, better lifestyle and not always their

(02:15):
fault. Sometimes they just didn't know
or they weren't educated or just, you know, poor home life
or whatever. I thought there's got to be a
way to prevent this, you know, So I, you know, so I kind of
with my, my background, I started getting delving into
that. So I let, when I left, uh, I was
working with another, another physician, we had like a kind of
more of a cosmetic surgical clinic for a while.
We did a lot of vein, you know, vein treatments and aesthetics,

(02:35):
but we got into like stem cell treatments, regenerative
medicine. And then I started learning
about hormone therapy and advanced bioidentical hormone
therapy. And then I got into peptides and
started learning just every opendoors.
I started learning about functional medicine and gut
health and so much more so that I just basically start my own
practice just doing the preventive side of things.
And you know, so it once it's kind of like, you know,

(02:56):
everything that happened the last five years, you swallow the
red pill, you kind of see what'son the other side of the door.
You go down a bunch of rabbit holes and start realizing what's
really going on, the politics and economics of medicine.
And having been there done that,I can totally see it from a
different lens now. And traditional medicine is
great for what it does, but not so good at preventing illness,
right, and keeping us healthy. So that's it.
It just jazzed with my, my, my style, my attitude about life

(03:18):
and health in general. So I really embraced and doubled
down. That's, that's kind of how it
got out of it. So I still can appreciate both
sides of the equation and and use both tools as needed.
But yeah, that's what kind of got me going.
That was my big motivator is trying to help these people and
getting them off the the pills and the surgeries and helping
them like teaching them about little lifestyle, how they can
optimize their health and feel better naturally, you know,

(03:39):
without doing all this stuff andprevent all these diseases, you
know, an ounce of prevention worth a pound of cure, right?
So, you know, if I could keep people, you know, out of the ER
or out of the operating room, you know, just by some simple
measures, huge difference in in what you could do with people.
So and then I start seeing that happen with my patients and kind
of reinforce that. So that's kind of what brought
me here. Well, what would you say some of

(03:59):
the biggest health problems werethat you saw in the ER that
could have been prevented with the right approach?
Yeah, great question. So a lot, I mean, I think kind
of that patient I alluded to probably was a good summary of
it. So I think, you know, when it
comes to like, as we we're now know about how so many diseases
are a result of like, you know, classic stuff like inflammation

(04:20):
and some resistance, poor lifestyle habits, abnormal
circadian rhythms. I think those are the most
common ones. I mean, 'cause I think
inflammation, you know, is probably one of the root causes
of so many things. And that could be hinges on so
many things. And a lot of that's just
lifestyle. So it's just, you know, what
people are, you know, unfortunately, it kind of ties
into like the world we live in, right?
Our, our genes just haven't caught up with our lifestyle.

(04:41):
So too many of us, too many of us are sitting inside in front
of Wi-Fi and blue light all day.We're not getting outside,
looking at the sun, getting movement, you know, getting in
the forest, touching the ground,interacting with other people.
You're eating processed foods. People can sit on their couch
all day, push a button, have food delivered to them, change
the channel. They don't even have to leave
their house. And it's just not natural.
It's just not healthy. So I think most of the diseases

(05:02):
are things like diabetes, high blood pressure, obesity,
metabolic syndrome, PC, all these things could be to answer
your question, there's no one answer.
It's like all of them. But I think the common theme is
inflammation, abnormal circadianrhythms and just bad lifestyle
and you know what I mean? So like I said, our modern
environment is very toxic. You know, all the nutrients are
leached out of our soils, processed crap in our foods.

(05:24):
There's glyphosate everywhere, blue light everywhere, you know,
stifled air controlled temperature environments.
It's just not what our or what we're meant to be as human
beings were meant to be. To deal with hot and cold and
changing weather and actual air and actual food, things like
that. We've kind of gotten away from
that. So that's a complex answer to
your question, but yeah, I thinkall of the above.
We have added sleep to our kind of 6 pillars of aging well over

(05:48):
the last year. And you know, I've been in my
own battle and I'll probably go into that a little bit later in
the conversation, but trying to get my doctor to just get me
tested for sleep apnea. And I mean it's been a year long
process, whereas if you know, I wanted to take a pill for
cholesterol, I could have statins today.
And so you are very passionate about the role of sleep and

(06:11):
circadian rhythms. You just mentioned circadian
rhythms I think two or three times there in that last little
talk. But how do you, how do these
impact aging and our overall Wellness?
Yeah, great question. And if in case you know we
forget, remind me to circle around with you or offline about
the sleep stuff. I mean you probably already know
about them, but there's a lot ofcool at home sleep apnea tests.
They're less cumbersome than your all the wiring stuff.

(06:32):
There's a lot of cool ways to test that, so I can definitely
give you some resources if you haven't found them already.
So yeah, I'm big on sleep, like in my superhero analogy, like
Superman with the red on his test, right?
I say the double S sleep and stress are kind of like my two
big ones. I always attack first when I
talk to people because like you said, everybody wants like the,
you know, Americans, we want it here, we want it now, we want a

(06:54):
faster wants the quick fix, right?
What's the magical goji Berry supplement or the peptide or
whatever? And I will use those.
But those are kind of like the tip, the tip of the, the
pyramid, right? I always start with the
foundational stuff. And sometimes people don't want
to hear that because it's, it takes a little bit of work,
right? You know, we've got to eating
right and sleeping right and working out and all these
things, but it's foundational. You got to do it.

(07:15):
If somebody just wants a a pill or a shot and they're not going
to do that, I'm not going to work with them because you have
to do the whole thing. So I think sleep and stress are
two of the big ones. But for now, and like as you
mentioned, sleep is, is definitely foundational and it
really effects everything, right?
As you know, as you guys know, but a lot of the listeners, I'm
sure everybody knows, yeah, I know I need to sleep.
But a lot of people think it's just because of, you know, going

(07:36):
to, you know, affect their ability to concentrate the next
day, which of course it can, butit affects so much more than
that, right? It can affect their appetite.
It affects all your hormones, specifically things like leptin
and ghrelin, which are hormones and your, you know, your brain
makes, it can affect your, and This is why, you know, when
you're tired, people are always like, I'm always craving, you
know, bad stuff, right? You know, chocolates and cookies
and doughnuts. Well, that's why your, it throws

(07:57):
off your appetite hormones, yourleptin, your ghrelin, your GLP,
all these different hormones that your body normally makes
can affect your appetite. It affects your cortisol with
your one of your stress hormones, which can lead to
weight gain, more inflammation and throw things off.
The next day and at night is when you make all your
beneficial hormones. That's when your body heals.
It repairs itself. It's when your body makes growth
hormone to help you, you know, shed fat and to heal your body

(08:20):
to get into deep sleep. And so if you're going to bed
late, you're not, you're toss and turn all night.
You're not getting those deep sleep patterns.
You're not getting optimal growth hormone.
You're not getting healing of your tissues.
You're not getting a process called autophagy where your
body's healing, breaking down all the damaged cells and
building new cells. You know, you're getting
lymphatic drainage where your brain's healing and removing all
the toxins, inflammations and, and you therefore you're not

(08:41):
going to consolidate all your memories.
And so it can affect your learning, it can affect your
brain health. And of course that can, all
these things can affect your longevity.
You know, if you're not sleepingwell, you could literally take
years off your life. So not only can you age faster,
get more inflamed, you're going to gain weight.
You know, you're going to be tired or you're going to have
suboptimal body composition. All these things just lays the
ground for the stuff we were just talking about a few minutes

(09:02):
ago with inflammation and, and weight gain, metabolic and
you're on the track to insulin resistance pre diabetes, you
know, obesity and then which is going to lead to all the
diseases. So it can literally affect your
health in many, many ways. So it's foundational.
I mean, there's a lot of other things that it does too, but
those are the big ones. So when people are like, I want
to lose weight, I want to look better, I want to sleep better.
Well, I'm like, well, if you're not sleeping, you got to fix

(09:23):
that, you know, and sleep disorders are becoming more and
more people are getting more aware of and most people are
starting to hear more about sleep batting about restless
legs or disorder, disorder sleep, you know, movement
patterns at night. All these different things are I
think more and more people are talking about and getting more
aware of it. So I'm, but I'm picking up a lot
of, a lot of these things with alot of my patients.
And a lot of one of the first things I ask is do you snore?

(09:44):
Do you have any concerns about sleep apnea or how do you feel
the next day? And I'm definitely recommending
a lot more sleep studies and, orat least some kind of overnight
recording of something to get, to get a baseline, kind of get
that assessment. Because sometimes that's
forgotten about, right? Or it's just not picked up and
they're doing everything else, but they're not getting that
looked at. So that can sometimes be the
missing piece. Yeah, I mean, I'm an exercise
physiologist, so I've always, you know, exercise and diet have

(10:06):
always been the top pillars. But lately, it's like, you know,
I'm leaning more into, you know,sleep is getting a little bit
more important than the exercise.
Because for me, I think as soon as I hit 60 is when suddenly I
noticed that my sleep wasn't as restorative as it should be.
And we started, I started tracking it more.
I wear a Garmin watch, you know,every night and, you know, look

(10:27):
at those sleep scores every morning and trying to figure
out, OK, what did I do not do the night before that disrupted
my sleep. And, you know, sometimes I'm
doing things perfect. I mean, I'm gotten all my sleep
hygiene in line. And so at that point is like,
you know, it's got to be sleep apnea.
There's got to be more to it than this because I'm not losing
weight, you know, I'm exercisingwell, but I'm not quite

(10:50):
recovering the way I used to. And it's not because I'm older.
I don't buy into that BS. You know, I think it's like, you
know, it's my hormones. My hormones aren't regulated.
My cortisol levels probably too high.
I got tested for testosterone and it's in the normal range,
but I don't know where your opinion would be with that.
Where normal when you're my age is like, yeah, but is that

(11:10):
optimal? You know, but.
Normal is not always optimal. Jeff is offline.
Send me your labs. I I'll give you I'll I'll go
over some stuff with you, you know, just and see what we can
do for sure not just the hormones, but everything for
sure. Just let me know.
But yeah, you're right. And I think paying attention
that is key because I've like you said, you know, sometimes
that could be, you know, something is off there and it

(11:31):
very much ties into exercise, right?
Because a lot of us, I see so many people, even myself are
like, well, I've got to do this,I've got to do this.
And they're like, if they didn'tsleep well, they're like, well,
I, I still got to stick to my routine.
And like, I'm getting into like,you know, auto regulation,
right? So as you know, it's like, if
you're not feeling it and you didn't sleep well, that's
probably not the day to go crusha leg day, right?
If you're not, if you're not feeling it, then do it, you

(11:52):
know, back off, do a light day, just walk, listen to your body,
you know, kind of thing. And a lot of people don't.
And so, yeah, I think at a minimum, I mean, nowadays you
can get like, you know, just apps, you know, just to record
yourself snoring. It's not obviously a sleep
study, but if you're making a lot of noises or gasps or
something, or a lot of movement,that can be a clue.
Another data point, like you said, the garments, the OR
rings, they're all really good. They give you a lot of good

(12:13):
information for sure, especiallylike HRV movement, you know,
your heart rate and things like that.
They're I think they're getting better in terms of like the
sleep stages. I don't think they're there yet,
but they're getting there. So I think it's, it's all data,
right? And of course getting a sleep
study is going to be best for like apnea and things like that.
But these are all data points that you can compile.
And more importantly, how do youfeel the next day?

(12:33):
And I think on the flip side, some people can go a little
overboard and just, I think, youknow, use them too much.
So it was like for me, like I have one and, or, but I haven't
even worn it in months. It's like, I think some people
get a little too attached, you know, even if it's on, you know,
the, you turn the Wi-Fi off so you're not getting that not
native EMF, but some people get so much they that almost freaks
them out too much. And they first thing kind of
like they're phone first thing you're phone more is checking to

(12:54):
like how to sleep. I'm like what?
You know, it's like same thing with like blood work, you know,
like what's what's my lab show? Well, how do you feel?
Because sometimes it's like theydon't match.
So you really got to listen to your body, you know.
So but yeah, I think they're still good to use just to kind
of like you said, you sometimes take some trial and error.
See. See what's going on, What's
affecting it? Yeah, that's a good point.
Because even when I was wearing my CPAP, because I have sleep

(13:19):
apnea, there was times I would wake up and I was like, man, I
felt like I got no sleep. I'm even more, I'm more tired
now than I ever was without the CPAP.
So just it's interesting that you're bringing that up.
Yeah, and I think some people, you know, I've read a lot on
pros and cons of the, the CPAP. You know, some people say swear
by and they love it. And other people are like, well,

(13:40):
it's not very natural. It's it's kind of like kind of
like Band-Aid for the problem, right.
And I've read both points of view and some people love it.
Some people, I think there's a lot of other thing, especially
if it's milder, there's some other things you could do,
right? There's a lot more strategies
out. There's all kinds of little
devices to put in your mouth or you get a mouthpiece made custom
made by your dentist. There's like the Arrow Vance of
1 go they call it's like a nose thing you put in.
A lot of people do like mouth tape.

(14:02):
People do like, you know, talk about like breathing therapy,
right? You people have heard like CBT
or cognitive behavioral therapy for insomnia, but same thing
with people actually have like breathing coaches to help you
breathe properly. Like Buteco breathing has been
around for a long time. Like there's this, you know,
this is a there's several books I've read, but there's this one
by it's about snoring and sleep.And it's just talks about

(14:22):
breathing techniques like how tobreathe slow and low.
That's been popularized by, you know, breathe.
I think it was a James Nestor. And there's another author about
breathing techniques, about how so many of us over breathe.
We don't, we don't belly breathe.
We're chest breathing, breathingtoo fast, breathing too deep,
and it's affecting our carbon dioxide levels.
And by improving your carbon dioxide levels during the day,

(14:42):
you can actually learn how to breathe slower and better at
night. So you don't get that over
breathing. It's because we're over
breathing that we're getting it.And it works much better than
CPAP and it's more natural, but it takes work, it takes
practice. So that's an area I've been
reading about and trying to practice myself of late because
that's a big area of misconception too.
And I think some people have hada lot of success just doing
that. Let's talk muscle.

(15:03):
All. Right.
How does muscle health influenceaging, longevity, libido and
performance? Yeah, this is my wheelhouse,
man. Cuz that's my, my, my trademark
thing. I call it muscle medicine is my
thing, you know? So it's like, cuz there's nobody
really not too many people talking about this.
I'm like, it's kind of like, so I'm like, I just, I just made it
up. One day I'm like, I'm gonna call
muscle medicine just focusing onmuscle because most people think

(15:24):
a muscle is like, well, it's just, it's just muscle, right?
It just makes you look good at the beach or, you know,
whatever. I'm like, well, no, it's more
than that. You know, it's, it's a muscle.
It's actually an endocrine organ, one of the largest
actually, you know, I think in the last number of years we've
become aware of fat cells, right?
We used to think of fat. It was just, was just there.
It's ugly, but actually fat is an endocrine organ too.
It secrets adipokines, which arecytokines made from the fat

(15:47):
cells, which are chemicals and cellular messengers that
transmit information and and signals, kinda like hormones.
They affect other parts of the body and in good or bad ways.
Well, muscles secrete myokines, which are very beneficial to the
body. And I think This is why
everybody knows like, Oh yeah, exercise is great for the body,
but you list all the benefits ofit.
It's like a super pill, right? One of the reasons why it does
this is because of these myokines.

(16:07):
When you exert the use your muscle, whether it's strength
training, cardio, it affects your mitochondria, which has
many effects on your health and your longevity.
And then these myokines of course are secrete, which have
numerous effects on the body. I have a, there's a huge list of
them. I did like a little PowerPoint
like a couple years ago I presented at the Arnold or not
the Arnold, the Olympia did a talk about that and it's like

(16:29):
all the different effects on thebody.
There's some research papers outthere that I pull a lot of this
information from in terms like improving brain health,
improving bone health and building stronger bones,
improving your liver, improving your intestinal health.
You know, secrete these things like called I ricin, IL 6, IL
15, my OD, all these funky names, but these are all like
chemicals that are secreted by the muscles, especially when you

(16:50):
do some type of training. And these myokines signal the
the pathways to improve, for example, gut health.
You know, like GLP one in your gut.
Like everybody's aware of like semaglutide, Ozempic, and these
peptides that you can give and I've used them myself, but you
make your own GLP 1 and myokinesactually stimulate your body to
make more. It helps you make like I said,
IL 6 and I ricin which helps younot only just improve your

(17:10):
muscle health, but improves yourinsulin sensitivity, improves
your glucose disposal in terms of pulling blood sugar into your
muscles to improve your insulin sensitivity.
And we talked about how what a big problem is some resistance
and pre diabetes is and that is in the country in the world
right now. So it can improve that, it can
improve your bone health and do so many other things.
So muscle is very metabolically active.
Most people are a little bit aware of that, that by adding

(17:32):
muscle or at least maintain yourmuscle mass as we get older,
you're going to improve your bisability to handle blood sugar,
you're going to improve your metabolism, you're going to burn
a lot more calories. So it's one of the best ways to
improve body composition in fat and not get metabolic and get
myelodol syndrome and pre diabetes by maintaining a
healthy muscle mass because improve your metabolism, get rid
of blood sugar, lower your insulin and improve your
disposal of lipids and so many other factors.

(17:54):
And it also reduces inflammation.
And as I mentioned, it improves your mitochondrial health.
And a lot of people, of course, have been talk a lot about
mitochondria. And that's that's a whole
another that's another hour of conversation right there.
But the bottom line is that by maintaining your muscle mass or
improving it somewhat, especially as we get older, you
can improve your metabolic health and prevent all these
diseases we've been talking about South.
It's not just so you look good on at the beach.

(18:15):
I mean, it'll help with that too.
But you don't have to get big and buff.
You could just have optimal healthy muscle, meth and more
importantly functions muscle mass.
You want to be strong and improve strength.
A lot of studies clearly show that just strength is one of the
leading indicators of healthy aging.
So you don't have to be big and muscular, you could just have
good functional muscles and haveand maintain your strength and
that'll improve your metabolism and also prevent, you know, help

(18:38):
with balance, help with your ability to handle your body in
motion, which you know, a lot ofpeople as we get older, we have
problems with balance your bones.
And when, when, when elderly in people that are elderly, you
know what they fall, they get injuries, they get broken bones,
they're they're in bad shape andthey very frequently die or
disabled or in a home. Well, if you can prevent that
with hormone optimization, with muscle, keeping your muscle
optimal, you're going to prove your balance, improve your

(18:58):
body's ability to handle a stumble or a trip, so you can
catch yourself and maintain yourbalance and maintain your and
maintain your overall functionalcapacity so you could do your
activity of daily living. So I'm big on muscle and, and as
we get older, we lose muscle, right?
What's called sarcopenia, we lose muscle, we gain fat, which
is the opposite of what we should be doing.
So my goal is to maintain, do the opposite.

(19:19):
I want to maintain muscle mass and burn the fat as we get older
and maintain that lean, strong physique as we get older.
And this is going to prevent allthese things we've been talking
about South. I'm big on that.
And my guys are, it's usually easier to talk and my women
it's, it's, they get it too. It's a little bit more of a push
because they're not used to eating a lot of protein in your
waste. They're they still have a lot of
those myths out there about muscle.
So I have to kind of dispel those myths.
So muscle's a big one and that'smy big thing is just maintaining

(19:42):
that muscle mass for all the other, all those benefits and so
much more. But.
It's very, it's almost like you want people to age like an
athlete, it sounds like. Kind of, yeah.
Yeah, exactly. I mean, the goal is just to
maintain, you know, maintain ourphysique to do the opposite, you
know, kind of what we're talkingabout the beginning, right?
Instead of like sitting around all day and and getting fat like
that, like that stereotype, right?

(20:03):
Should be the opposite. And you look at like how we met.
We're meant to be, you know. We're talking about like the
ancestral origins and circadian rhythms.
You look at a lot of these native peoples in the blue
zones, etcetera. And like these these people that
live out in the nowhere, right? Without technology, that's how
they look lean and they're healthy with and they're got
good teeth, decent muscle tone until they're, you know, and in
their 70s, eighties and such, you know, right.

(20:24):
And so it can be done. That's kind of, I think how we
were meant to, meant to be. You know, our modern lifestyle
is kind of literally killing us,I think.
So Speaking of circadian rhythm and sleep, the best sleep I will
get is actually if I don't eat after like 637 right around.
That's the best sleep I'll ever.Get Oh, definitely.
So, yeah, in the last few monthsI've been really digging into

(20:47):
quantum biology, this the study of that.
So that's why I'm, I've always been aware of it and, and
talking about, you know, the circadian aspect of it, but
there's a lot more science aboutit now.
I've been, I've been really digging deep into it and there's
a lot to that. You know, it's kind of like, you
know, again, like when the sun goes down, you shouldn't be
eating and you should be gettingready for bed.
And when the sun comes up, you should probably be getting up
and getting outside, looking at the sun and starting your day.

(21:08):
So it's kind of the opposite of what we've been doing of late.
You know, everybody's been fasting all morning and skipping
breakfast and, you know, eat snacking.
And like I'm always in the last number of years, I've kind of
been, I mean, say it's a tool, but I'm like, I'm kind of like
the opposite. I like to be the contrarian,
right? You know, build the muscle, you
know, get up, eat breakfast, youknow, look at, get outside, you
know, kind of thing. And it's like, eat a Big
Breakfast. You know, they tend to have less

(21:28):
cravings later. You're going to lose more
weight. And it's more in a line with our
circuit and rhythms, our digestive juices and our our
metabolism is more prime. We're more insulin sensitive
during the morning, the afternoon than the evening.
And to your point, at night, yeah, when it's get started, we
probably shouldn't be eating. And you're right.
I think when you stay at night, that's what I tell my patients
is like, don't eat at least, youknow, 2-3, preferably 3 or 4-5

(21:49):
hours before you go to bed because it takes time to digest.
And when you're digesting, you're not sleeping well.
So you should be nice and empty.Now your body can focus on
healing, sleeping, getting that deep sleep.
If you're digesting food, you'rediverting, diverting resources.
You're not going to sleep well. You're going to, when you eat,
you're going to spike your insulin and do all these things.
Your digestive capacity is goingup.
You're not going to growth hormone at night to help you

(22:10):
repair your leptin is going to be signaling.
Is it going to be often leptin is kind of like the master
hormone, right? And that controls everything.
It's very misunderstood. But by improving your leptin,
you're going to get all your other hormones optimized to get
restored of sleep. To your point, Corbin, you're
going to help you're asleep a lot deeper and your sleep better
because your body's doing what it's meant to do.
It's going to bed empty and you're healing and recovering.
Your hormones are going to be optimized.

(22:31):
You're going to sleep way better.
So, and some people have a hard time doing, they have to kind of
back off and kind of adjust to it, you know, I mean, slowly
backing up those those eating patterns, but that's key for
sure. Yeah, we're really big on the
the weight training as well. And it was one of those things,
you know, I was trained in exercise Physiology in the mid
80s and it was cardio all the time.
And I had to unlearn so much of that.

(22:54):
And fortunately, I didn't have as much to unlearn as some
people. But you know, I'm, I'm really
pushing, you know, you can't do cardio if you don't have the
muscle mass. And you know, you can keep doing
it. You're going to get weaker and
weaker. Your cardiovascular system is
going to begin to drop off anyhow.
So get the muscles going, get the good sleep, get the good
nutrition going. And that's kind of my next
question is how do you help people navigate nutrition and

(23:17):
diet in a way that actually leads to sustainable fat and
weight loss? Yeah, great question and yeah, I
agree. And like I tell people like if
you love to run and that I mean do what you love, but and cardio
is important, but I'm more big on like I said, strength
training is is more integral if you're going to improve your
body composition, your metabolicmarkers way better with strength
training, you just cardio has anadd on and my minimum for people

(23:38):
is like special that are busy like if you just hit the weights
a few times a week and walk every day, you know, get those,
you know, 789000 steps and you're going to be good.
I mean, obviously doing more cardio was better, but you don't
have to crush it every day. But yeah, in terms of like diet,
lifestyle, eating aspect is big number one.
I, I, I really want to get that,you know, the fix their light
environment, their circadian rhythms.
Like we're telling Mike, get their sleep out and, you know,

(24:00):
getting up with the sun going down, you know, getting to bed,
like turning off the lights, theblue light, you know, the blue
light using wearing blue blockers, dimming the lights,
night shift mode on your devicesand just really kind of getting
into that good sleep pattern, priming your body for a good
deep sleep and then doing the flip the next day, you know, and
that's going to help with appetite and their metabolism
and so much more. So the lifestyle aspect, I think

(24:20):
comes first. But everybody, of course, you
know, wants to what about eating?
And that's important as well because not just for obviously
for food and fueling your body, but food is a, what we call a
zeitgeiber too, right? It's, it's in training your body
to do certain things at the right time.
So heat and cold, light, food, exercise, these are all things
that kind of get your body's circadian rhythms down.

(24:41):
And not just your brain, but every word in your body has its
own kind of clock, a body clock or circadian rhythm.
So by tuning those all at the right time, you can optimize
your health, your, your body composition and so much more.
So I tell people, I say, I don'tlike to put people on diets.
I mean, because most people havea negative connotation of diet,
right? I give them a nutrition plan,
right? Just use food, food as a fuel,

(25:01):
as a, as a tool, right? So for me, I like, I'm a simple
guy. I like to keep things as simple
as possible. So I just tell everybody, again,
going back to muscle medicine #1focus on protein and fibro.
That should be two core things, right?
You know, the typical .8 to 1g per pound of protein per body, a
pound of body weight is a kind of a classic and it works.
And so if you get anywhere closeto that, you're going to be on

(25:22):
point. So I tell everybody, say, look,
just look at a plate like a, like a, like a clock, right?
Half that plate should be a big pile of vegetables, big piece of
meat and then the other on 1/4 of it.
The other 4 can be like a fat orcarb one or the other, like 1/2
an avocado or maybe half a sweetpotato or something like that.
You know, keep it simple. So you know, protein with every
meal, lots of fiber. Vegetables.
You can have carbs, but make it mostly should be vegetables and

(25:44):
some fruits like dark colored fruits, especially because
they're low with polyphenols. Dark chocolate like we were
talking about like starchy carbslike sweet potatoes.
Rice is totally fine. But if you're trying to lose
weight or improve your insulin sensitivity, maybe you should
just probably focus on timing that around your workouts and
then the rest of the day, not doit.
And that's it. You know, keep it simple.
So I tell people who said beef, you know, or get preferably

(26:05):
grass fed, you know, beef, chicken, eggs, you know, fish.
Lots of fish is very good, especially like the smashed
fish. Omega-3's rich fatty fat fish is
fantastic for your brain for inflammation, metabolic control
and so much more. Some people don't like it what
they can always do an omega-3 supplement, but I think it's
always best your best your food.If you can't, like I said, lots
of vegetables, lots of dark berries.

(26:25):
Fat should be simple. You know most you'll get some of
that through meats, eggs and then maybe like avocado, olive
oil, coconut oil, that's really about it.
That's really all we need. Coconut oil is great for the
gut. It's very anti-inflammatory,
anti bacterial, antiviral. Same thing that the good cold
pressed organic olive oil, very healthy, maybe some nuts and
seeds, some, you know, against some fibers and that's it.

(26:46):
You know, keep it simple. You know, if it's, you know, the
simple thing is, you know, if itcomes in a bag box or can
probably shouldn't eat it. You know, you shouldn't have to
read a label. You should know it's it's it's a
piece of meat, it's an apple. You know what it is.
If you have to read five ingredients, you know, probably
shouldn't be eating it. You're right.
You know, again, we all have to live.
You know, we're all going to splurge.
We're going to have parties and events and stuff.
I get it and it's totally fine. There's ways we could, we could
hack that, you know, some pre meal, post meal snacks to kind

(27:08):
of mitigate the damage. But for the most part just eat
real food and lots of hydration.A lot of us are just under
hydrated, not getting enough minerals and electrolytes,
things like that. So that could be helpful,
especially in the summertime. So that's, that's kind of how I
approach it. And I go into more detail if
needed for a lot of my patients.But for me, I just, I think the
simpler the better. That's one of the things I like
to do is just kind of keep it simple because as you guys know,

(27:28):
there's so much information out there and people are just
confused, you know, people saying I should eat carnivore or
I should eat all plant, I shouldfast, I shouldn't fast.
People don't know what to do. So it's like, let's try to break
it down. Keep it as simple as possible.
You just summarize my You just summarize my exercise Physiology
lectures. Yeah, my entire course load.
You just summarize in about two minutes.
So. Perfect hired me up coach.

(27:52):
It's almost like stick to the outside aisles of the grocery
store is what I'm right. That's what I'm hearing, right.
Just don't even worry about the center aisles, all the processed
food. I mean, maybe grab some water,
but just stick to the outside. Yeah, Stick.
With that, you know, I think youknow, most of us are magnesium
deficient. So I think some minerals or

(28:13):
electrolytes adding to your water or just some good Celtic
sea salt and lemon juice with your water is fine, you know, to
keep it simple. But yeah, just a lot of protein,
a lot of vegetables. And like I said, it can taste
good. You could be full and you're not
going to be missing anything. You know, if you get that sweet
tooth like we're talking about earlier, a square or two of dark
chop is great. Sometimes I'll give people like
a little little hacks at night if they get those cravings, like

(28:34):
I said, like dark chocolate or some good organic, you know,
cocoa is great for calming the appetite.
Or I'll have people like drink aLittle Mix of like some
glutamine and some glycine aminoacid powder with some water.
That's really good for cravings too, you know, just little
things like that, you know, so there's, there's all.
I mean, you could have good foodand be satisfied.
It's not like you're going to be, I had to cut out this and
it's like, you know, and again, you've what every now and then

(28:54):
you're going to have a, some icecream or a bowl of cereal or
whatever. Go for it.
You know, it's like as long as we get nailed at 8090% of time,
I think you're going to be OK. So you've spoken about the
dangers of modern medicine and big agriculture.
What do you think people need tounderstand that they're not
hearing elsewhere? Oh my gosh, this is going to be
a lot. There's a lot there, man.
Yeah, it's there's a lot. I think, I think big pharma is a

(29:17):
big problem. I think big agriculture is and
it's, it's everywhere. You know, we, you know,
especially we've come more awareof in the last five years with
all the stuff that's been going on, right.
So food is a food is tough, you know, like we're talking about
is there's a lot of lot of interest in that to keep people
snacking and eating this kind ofstuff and they make it cheap and
this and that. So I think just recognizing it
is #1 understanding it and it's hard because I get it, you know,

(29:40):
eating real food, organic food is expensive.
I mean, we go to the store, we spend a lot of money in person
to the front with a huge Carter process stuff for half, half of,
you know, they're spending half what we are.
And it's kind of frustrating, but it's hard and some people
just can't do it. So just kind of do what you can,
you know, make, make do with what you can.
If you can't get organic grass fed beef, just get regular beef.
At least you're eating something, but I think just
really being more aware of it and just really timing your food

(30:02):
choices as best as possible. Just do the best with what you
can. You know, if you have to, you
know, you know, scrimp a little bit on like I said on beef or
you know, you have to eat some pasta periodically just because
it's cheap, Fine, I get it. There's ways to work around
that. But I think just being aware of
it and just making the best choices you can if you're going
to get something like at least read the labels because you can
find it and there's still reasonably priced.
So maybe it's a whatever, a pasta or rice mix or something.

(30:26):
But sometimes you'll there's oneor two ingredients you could
pick out, like if it's got a seed oil in or artificial
flavoring or something, or a dye, you can usually find
another option. It's not going to be too much
more expensive. So at least eliminate some of
that stuff, the extra chemicals,the seed oils, that kind of
stuff, the artificial flavorings, if you can avoid
that, I think that's a step in the right direction.
In terms of medication, you know, again, it's tough because

(30:48):
as you said, everybody can get astatin or a Prozac or something.
And they, and you know, again, all these medicines they have
their have their place. And I tell people say, you know,
it's not that I'm not going to use them.
They just have to be used selectively at the right time
for the right patient. But I think you think a lot of
these medicines are way over prescribed.
It's not always the doctor's fault or the MP's fault.
It's, it's the system. You know, it's just the way
we're taught and the way we're ingrained and big farmers got

(31:10):
their hands and everything thing.
So I think just trying to use them selectively and seeing if
there's another option. You know, a lot of people are on
medications. They don't need to be like you
said, everybody's just put on a statin or I'm, I'm anxious, so
I'm going to get a, you know, a Zoloft or whatever.
And do they really need it? You know, I, I don't think so.
You know, I treat a lot of veterans and like, you know, I
see a lot of people with like traumatic brain injuries, PTSD

(31:32):
type stuff and a lot of them is just organic it kids because of
head trauma, their hormones are off because they're traumatic
brain injury and it's a hormone deficiency.
You might be pregnant deficiencyin the brain or a growth hormone
deficiency or something else that can be fixed naturally.
One of my colleagues is big on this doctor, Mark Gordon.
I've had him on my show and he's, that's all he treats his
veterans with CBI and, and he found all these vets are

(31:54):
constantly like, Oh, you got PTSD.
Here's your, here's the drugs and it's out the door.
And it's like they don't really at all.
It's they've got hormonal issuesfrom, from trauma from, from,
from blast fire, from shooting their guns and the, or you know,
heavy metal poisoning from all the fumes, etcetera.
It's all these different things.So it's always, there's always a
reason that. So if we could figure out why,
same thing with the statins. Everybody's put on these things
automatically. They don't really need them.

(32:15):
They don't really have a great benefit.
You know, if it's especially if it's primary prevention, if
somebody's never had a heart attack or stroke there, it's
less than 1% benefit, right? Especially for women.
Now, if they've had a heart attack or stroke, there's
there's definitely a lot more justification for the usage.
But I think a lot of medicisms are just over prescribed and
then they have a litany of side effects, right?
So that, you know, it was kind of like what I was seeing in the
air all the time. So again, they have their place,

(32:37):
but I think a lot of them are. So I think it just really comes
down to awareness and just looking at your options.
And if somebody's like, I'm getting migraines or I'm gaining
weight, for me, it's always like, why?
What's under? Let's figure out the reason why
as opposed to just covering it up and see if we can fix it.
And then we might fix it. And then you not have to take
anything, even natural stuff. You might not even have to take
a supplement. You know, if somebody has a

(32:57):
thyroid deficiency because if they're not getting enough
iodine or they've got a toxin, if they got mold growing in
their house or they're stressed or they're just not sleeping
because they got sleep. If we could figure that out and
fix that, you know, fix the mold, fix the sleep apnea,
eliminate the stress or whatever, problem solved.
They don't have to be on anything.
I mean, for me, that's the best solution.
I'd, I'd like to get people so, you know, they don't have to
come see if we could fix something great.

(33:18):
But unfortunately a lot of people have ongoing issues,
right? They maybe they have just a, for
whatever reason, they have a hormone deficiency and they need
to be on hormones forever or something that you know, can't
be remedied. You know, that's fine, but at
least we could look for a cause.You know, my joke is always
like, you know, it's, it's a stupid joke.
It's kind of like a doc, I got aheadache.
OK, here's your Motrin. They keep coming back or like,
why do you have headache? They look at the back your head.

(33:39):
Oh, you got nail stick out your head.
We'll pull the nail out and problem solved.
I mean, it's a stupid example ofit's like same thing with like
people that have like heartburn or they're not sleeping.
It's like, well, why? Let's figure out why.
If it's because of a imbalance in a gut microbiome or food that
they're eating, they're they're sensitive to, they've never been
checked for, let's figure out the reason why and see if we can
fix it. But you know, Corbin, I guess
the, the long, the short answer to your question is I think just

(34:00):
people being more aware of the options that are out.
And I think people are getting more aware of like other
treatment optional know whether it's functional medicine or
hormones or natural treatments or circadian rhythm alignment or
meditation or whatever, looking,looking at other options and
seeing what else is at those. Like people are kind of aware of
what's going on and like, Oh yeah, there is a lot of crap in
our food. I need to look at that.
Or I got a lot of Wi-Fi going tomy house and then I have the

(34:22):
lights on 24/7. No wonder I'm not sleeping.
You know, just kind of start asking those questions, start
being the Sherlock Holmes of their own health, and kind of
start looking for other, other solutions.
How did you get through Med school with that attitude?
Right. I wish I knew all the stuff back
then, Jeff, you know, it's a it's a different world back
then. I'm I'm like you.
I kind of I remember those days because I remember growing up
in, you know, I was born in the 70s.

(34:43):
So like a 70 a he's like you said, when aerobics or
everything and remember the big low fat craze, right?
You know, that was right for howmany years?
And it's like, you know, I livedthat, you know, because, you
know, my parents who were, were my dad was always trying to
lower his cholesterol and going through that whole low fat
phase. Now we know how wrong that was,
right? The ship of medicine moves
slowly. So yeah, it's we're learning a
lot of every year we learn more and more, but.

(35:04):
Last fall I had Doctor Robert Lufkin on the podcast.
He wrote the book The Lies I Taught in Medical School.
Yeah, yeah, yeah. And yeah, it's amazing just how
poorly we're, we're teaching medicine.
And that's why I, I really encourage my students to go into
medicine. And it's like, I want you to be
an exercise scientist going intomedicine because you're going to

(35:26):
have that different, you're going to have more of your
mindset where it's, you know, what can we do to fix the
problem? How do we deal with the
individual? As opposed to here's a pill, you
know, I, I learned in chemistry or biology, just take a pill.
There's a chemical that can fix this, but it doesn't really fix
it, It just masks the problem. Yeah, exactly.
I mean, and again, this, you know, they may, it may have a
time and a place, but it shouldn't be a knee jerk

(35:47):
response for sure. And I think, I think it's
something to be said for learning and and changing.
I think, I mean, I've learned somuch of course since then, but
even now I'm still learning things now that I didn't know a
year ago. And I think we're we should all
be constantly learning and changing our minds.
And I think that's part of the problem is a lot of people don't
want to change your minds. Some people get really stuck on
their identity is you have to carnivore, there's no other way

(36:09):
or you have to do this exercise or whatever it is.
I'm just making stuff up. But it's like people are don't
want to change. But I think you should have to
be willing to change and learn and grow and admit that you were
wrong and it's no one's fault. It's just we learn new things,
right? And we're all evolving and
growing. And I think that's how we all
grow together. We we learn and we all learn new
things and learn from our mistakes.
And as long as we tell people and help people, help people out

(36:29):
and spread the knowledge, hopefully all we all learn help
help each other out learning andgrow.
I think that's just the name of the game, you know, so.
And so when it comes to things like testosterone, stern and
hormonal balance, how do you determine what's natural decline
versus what's actually needing an intervention?
Yeah, great question. And again, I think it's become a
little more prevalent, more common nowadays.

(36:50):
Like, you know, going back to what we were talking about
earlier in terms of the the world that we live in.
I think number one is #1 do you have, do you have the symptoms
of a deficiency? And that could be a nuanced,
detailed conversation because a lot of these symptoms overlap.
It could be symptoms of a testosterone deficiency, could
could be very well be to be similar to, you know,
overstressed individual, someonewho's not sleeping, someone has

(37:11):
a thyroid issue. There's a lot of overlapping
symptoms. You have to know the question to
ask and and to find out. So it takes really more of a
detailed, nuanced clinical evaluation.
That's why it's not, you know, aquick, quick click thing.
You know, a lot of social media people are like no medical
training, giving advice on hormones and therapies.
And it's like it takes that clinicians ear and perspective

(37:31):
to really dig deep on that because there's a lot of
mistakes made. I just know because I see a lot
of these people were like a lot of my colleagues have and
they've had to be fixed the right way.
So it really comes down to asking the right questions.
So it's typically symptoms are going to be first.
And then of course, doing a moresome some testing, right, you
know, some blood work or some other testing to figure out look
at your levels. Let's look at what else is going

(37:51):
on in your body. And I think as you mentioned, we
all know that as we get older, of course, our hormones drop.
So if it's someone who's say 67,they have a low testosterone or
low estrogen or whatever, is that physiologic?
It very well could be. But is there something speeding
up at speeding along? Maybe.
But if I'm seeing someone in their in their 30s and 40s and
50s, it's probably a little bit premature.
And again, why, why is that? You know, is it lifestyle?

(38:14):
Is it sleep? Is it pharmaceuticals you're
taking and the food that you're eating?
So that kind of frames my perspective.
You know, how old are they? What other symptoms they have,
their health history, their medications, everything.
You have to look at the whole picture.
And so it's such a long conversation.
The problem is, again, I think I'm, we're all seeing more and
more people at a younger and younger age or hormonal
deficiencies and seeing people, you know, 30s and 40s with

(38:36):
testosterone levels that normally I wouldn't see until
their maybe their 60s. And that's a problem.
Again, I think it goes back to the world we live in, you know,
all the, the toxic world we livein, all the bad stuff in our
food and nutrients depleted a lot of stress and you know, all
these other things that are, arecompounding it, unfortunately.
So it's been something I've beennoticing for the last, you know,
10 plus years. A lot of my colleagues have as
well. It's a trend, which is

(38:57):
unfortunate. So I think it's a little bit of
both. I think as we all get older, of
course, our levels drop, you know, some things change.
We start to lose a little bit ofmuscle, our hormones start to go
down. There is the kind of an expected
decline. But if it's like always instead
like this, it's like, you know, there's something going on
there. So that's when we have to put on
our doctor or Sherlock Holmes had and kind of figure out why,
you know, it's. And unfortunately, I'm seeing

(39:17):
that you know more and more nowadays, many and.
I think, and I think a lot of times too, we focus so much on
testosterone, but we ignore cortisol.
And it's the importance of that cortisol, the testosterone
ratio. Yeah, your testosterone might be
going down a little bit, but if you're controlling your
cortisol, doesn't that seem to have a little bit more of a
positive effect and just simply let's try and shoot the the

(39:38):
testosterone levels up? Definitely, Yeah, you have to
look at the whole picture, and Ithink you're right.
I think if somebody's stressed to the Max, that might be why,
number one, their core testosterone is lower.
But more importantly, why are they having the clinical
scenario? In other words, they're gaining
weight and they're tired. They have no sex drive, probably
related to stress, maybe bad sleep and all these other
lifestyle factors too. I mean, yeah, the testosterone
could be down, but you know, if we can fix those other factors

(40:00):
get you. Sleeping better over your
stress, you know, that's going to help tremendously.
And then all of a sudden, boom, you're in the classic, classic
thing that I see with my patients that read about and
like, or when reading social media blogs for fun.
It's like everybody's like doc, I've got I've got like no sex
drives, like it's got me my testosterone where they get
checked and they're just their numbers are great.
They got great testosterone. So that tells it clearly.
It's not just the testosterone. And I know that, but a lot of

(40:21):
people don't know that. Same with women.
But it's like, you know, everybody thinks it's just
testosterone. That's why I'm tired.
So I have no sex drive. It's why I'm gaining weight.
Not necessarily your testosterone could be great, but
if you're, again, if your stressis high, you're on medication,
certain medication side effects or not sleeping or diets off,
etcetera, etcetera. That's why, you know, sex drive
is a classic example because so many things affect it and I see

(40:42):
it all the time. More likely dopamine, you're
neurotransmitting, your brain isoff for many, many reasons.
That's a whole conversation. But dopamine's off, stress is
high, you know, sleep is off. That's why you're not horny,
right? It has nothing to do with your
testosterone. There's other reasons, but I
think, yeah, a lot of guys are so like focused on testosterone.
They think that's the fix all and it's not clearly.
And I see that with thyroid hormone issues too.

(41:04):
Thyroid hormones are very often times under diagnosed and
misunderstood. But the same principle applies,
which you mentioned with stress and things like that.
Because again, if you've got a nutrient deficiency or toxin, or
your stress is really high, yourcortisol is real high, that can
totally Jack up your thyroid. And you may or may not need
thyroid hormone, but you got to fix these other things first.
And that's why and that often gets forgotten about.

(41:26):
She kind of just answered it my question, but what's the
relationship between optimizing our hormones and sexual health
as people age and and how can 1 completely optimize their
hormones to the to the proper levels, not just that normal in
range level, but on the optimal side?

(41:47):
Yeah, yeah, the great question. And everyone's different, right?
You know, there's a huge difference between normal and
optimal. I always kind of use the analogy
of a kid in school, right? You could pass a test with an AB
all the way down to AD minus. You could still pass it, pass
the test, right? I'm like, right.
Well, you I'm like, I want you to be an A student, not AD
student. Same thing with your labs.
You're like, you know, thyroid hormone or testosterone, for

(42:08):
example, the say the range is 300 to 1000.
You could be, you know, 3-10 to be normal, right?
But you're definitely not optimal here.
Most people need to be at the atleast the midpoint or higher.
And you know, it doesn't always mean super.
The higher, the more is better. Sometimes it's not.
And women get, you know, usuallyunderstand guys don't, right?
Guys are always like more is better, right?
You know, it's like, Doc, what'smy number?
I want to be higher. It's like, no, like how do you
feel? Because because it comes down to

(42:29):
genetics and you can't, there's no easy way to test work.
There's something called the kegsequence on your DNA and how
short or long this is can determine how much testosterone
needs. Some guys, depending on that
length of that genomic sequence,they only need it a little bit.
So they, they could only, it could be at like the level of
400 to feel awesome and other guys, not so much.
They need to be way higher to feel better.
So every guy's different. So that's why it comes down to

(42:50):
symptoms. And sometimes you give more and
they feel worse. So more is not always better for
sure. So it comes down to, you know,
assessing like how are you feeling?
What kind of symptoms do you have?
And when it comes to like sexualhealth, I think again, it's the
whole kit and Kabul, right? The lifestyle aspect is big.
The hormonal component is big aswell, of course.
I mean, yes, is if your testosterone is down, you're

(43:11):
you're, it's going to affect your, your sexual Wellness, your
sex drive or your erectile function, things like that.
Same with women. But it like I've mentioned
earlier, it's a lot. Of same with women.
Erectile function with women. Well, interestingly, like like
clitoris is very similar to the penis if structurally and
physiologically if you look at it.
So one could say they get their own little erection, which is

(43:33):
kind of true actually. But but no, they not in the same
way that guys do. But yeah, they but it can
definitely affect their orgasmicpotential, you know, orgasms,
you know, Dr. libido, all these things.
Definitely same with men, but, but there's a lot more to it,
you know, again, more than just testosterone.
So all these other factors come into play, you know, like we
were talking about a little bit ago, but in terms of like

(43:55):
determining all those levels andhow do you optimize that?
Again, everybody's different. But again, you want to, it's a
combination of symptoms and, andlab tests to kind of see where
they're at and then getting themto where they need because
everybody's going to respond a little differently based on the
genetics and their lifestyle andthings like that.
And then there's always the interplay amongst all the
hormones. They all have to be looked at.
And again, it's not just testosterone, not just thyroid,

(44:16):
you have to look at all the other hormones too and how
they're all playing together in the sandbox.
And then because if you they're like dominoes, you affect, you
change one, it's going to affectsome other things too.
So you gotta look at that as well.
So yeah, I think you had anotherquestion about was it sexual?
Did I answer a question? I know you're asking about
sexual health too, but. Yeah, I was just talking about
the relationship between optimizing your hormones and

(44:37):
sexual health in people as they age.
You're still thinking about the erections and the women.
Female erections, everything. Yeah, I mean.
Well. Women, I mean, obviously women
are a lot more complicated than men, right?
When it comes to sexual health, there's a lot more things that
affect drive and things like that.
So we all know that, right? But it's but it is
multifactorial for sure. A lot of it's just

(44:59):
neurotransmitters in the brain that dopamine, serotonin,
prolactin, all these different things which are affected by
your diet, by stress, by all these different things we've
been talking about. But the the regular hormones,
testosterone, estrogen, progesterone are very, very
important. And that's another kind of a big
misunderstanding too with men and women.
They're all, they're all important for women, but also
for men. Actually a lot of for men, like

(45:21):
a lot of the benefit from testosterone comes from as
metabolites when it gets broken down into DHT and estradiol,
that's where a lot of the benefits come from.
Like DHT is very anabolic, more so than testosterone.
So very important for a lot of the sex drive, the the muscle
building, things like that. And when it gets converted into
estradiol, that's what affects bone health, heart health and,
and, and body mass or body fat mass, body composition and sex

(45:43):
drive. A lot of the sex drive and
erection benefit and reduction of visceral fat comes from it
being converted into estradiol. It's kind of a big method, but
it's like if you read the bodybuilding forms from back in
the day, even nowadays, it's that myth is still out there.
Bro, you got to lower your estrogen, man, It's not good.
It's like that myth needs to die.
It's been proven by hundreds of studies.
You know it's opposite, right? Actually the estradiol is

(46:05):
actually what does all these things actually will benefit
your sexual health, benefit youryour fat reduction, benefit your
bones. So when you block estrogen, you
know, people, the guys are taking these estrogen blockers.
Actually long term studies clearly show the opposite.
They actually get brittle bones,they get a visceral fat, they
get erectile dysfunction and allthe bad stuff you don't want.
So a lot of those benefits come from estradiol.
So that's kind of misunderstanding, but that's

(46:26):
also and then women, same thing.That's why they need to improve
their as women age, they lose their hormones, they lose
progesterone, testosterone firstand then later they lose
estradiol. So with women, it's important to
replace or at least optimize allthree of them for maximal
benefit, not just for sexual health, but for overall health,
heart health, bone health, brainhealth, body composition and and
longevity. Women and men, but definitely

(46:47):
women, you know, if you optimizeoff all their hormones are going
to live longer, they're going tolive stronger and better.
So, so a lot of myths out there.Yeah, especially when you start
looking at the women and paramenopause and menopause and
hormones. There just so much
misinformation not there. So much still to this day, I'll
look on social media, I still have certain people are trying
to argue with me about stuff andlike, I'm just not going to

(47:09):
waste my time. Like it's just you look, I mean,
it's not just my opinion. You look at the data and the
science and the studies out there and as well as all the,
you know, the clinical outcomes.It's just it's irrefutable.
But some people just don't want to change.
Kind of we were talking about learning to learn to change and
to to grow and change. A lot of people have what's
called a confirmation bias. You learn something and you just
can't learn it, you know, no matter what, new data clearly
overturns that, but you just can't get it out of your head.

(47:31):
You know, I see that's common everywhere, but definitely in
the even in the definitely in the medical community, you still
get a lot of traditional doctorsthat have all these myths in
their head about hormones or peptides or whatever and they
just can't unlearn it. Despite you can show them study
after study after study, they just won't change their mind.
It's that confirmation bias. It's unfortunate, but I mean,
it's in every profession and every, everybody's.
A lot of people are guilty of it, but it's, I see it all the

(47:51):
time in medical. Yeah, it seems to be getting a
lot worse when it comes to basically all aspects of
science. It's just that increased amount
of bias. It is, yeah.
People get stuck in their ways and they just don't want to
learn it. If they feel like they're, you
know, I don't know, they, you know, if it's an ego thing, they
just don't want to admit that what they learned was not right
or they want to change. They don't want to change your
mind. I don't know.

(48:12):
I don't know what it is. Something happens.
I don't know why, but it's just part of maturing.
I think you got to understand that, you know, we're always
learning and you're going to be wrong and you're going to change
your mind sometimes, you know, so.
I think it takes me, it takes meback to my PhD studies and
having a professor use the phrase, you know, a landmark
study. It's like, yeah, don't give me
this bullshit landmark studies because those landmark studies

(48:32):
are all there to be disproven, You know, because we need to
grow in our knowledge. We can't just rest our laurels
on one study that was done in 1968 or something like that.
Yeah, for sure. Yeah.
I mean that's what happens with hormones back in 2002 that the
WHI study. That's why so many people have
learned that or thought they learned that hormones are bad,
right, 'cause all these bad things, estrogen, testosterone
causes cancer and blood clots and all this and they don't.

(48:54):
That was studies clearly undermined and shown to be
completely wrong. Since then there's been hundreds
of studies even bigger or betterprove disproving it.
But people can't unlearn that whi study, you know what I mean?
So it's like it's just stuck in their brains, you know?
So anyway, but yeah, you're right, it happens everywhere in
science and probably every profession.
I'm sure it's like that. So I mean, like I said, I mean,
I, I don't have all the answers.I'm willing to admit that I'm

(49:15):
wrong. And maybe things that I'm saying
now that could be disproving five years.
So who knows? And that's great.
As long as we're all progressing, we're getting
better and we're spreading some knowledge and helping people
out, then it's all good. I think the assumption needs to
be that we are wrong and then, you know, just go with what we
we know and understand, but try and, and change that.
And I forget who, who it was. It was one of the like a famous

(49:37):
medical school professor or whatever.
A graduation told his students that, you know, half of what I
we've taught you is wrong. It's up to you to figure out
what it is. Right.
Exactly. Exactly.
I think I think my numbers are worse than that.
It's probably more like 75% of what I taught you is wrong.
But go out and figure it out. Well, I think something is that

(49:57):
it's that end of one, right? Like we, all the things I've
been saying and we've all been saying and learning, it's like
they're true, but everybody's different.
There's that biochemical individuality and some for some
reason every now and then something somebody has a weird
reaction to something or they don't respond to X or they can't
eat Y or whatever. And well, that's great.
They'd learn and everybody's different.
Sometimes it does. Let's take a little trial and

(50:18):
error and and that's where the, the the trainer, the coach, the
doctor has to listen. And if somebody's saying which
is just didn't work, I'm not like, because I've had that too,
where I'm like, that doesn't make any sense.
This, this should work. I mean, it should not do that,
but for whatever reason it did. And if I can't figure out, I'm
like, that's just you and of 1. So let's try something that
works. Let's try something else.
Right. To get that principle of
individuality and you got responders, non responders and

(50:41):
all of that. And that kind of brings me to
the use of supplements. I know you use supplements
quite, quite a bit. In your your practice, how do
you use supplements strategically in your Wellness
plans and what do you recommend for people to avoid?
Yeah, great question. Yeah, I, I've tried all kinds of
stuff because I like to try myself before I recommend it to
patients, you know, So I think it's easy to go overboard,

(51:04):
right? And there's a million
supplements out there. Some people take, you know,
hundreds of them or dozens of them.
Other people don't take any. Again, it comes out that end of
one, right? I think for the most part, I
think it's again, kind of like hormones, like let's find out
what you specifically need for your situation.
Either might, you might and can't get you off it at some
point or not. Is it something that we can fix

(51:24):
like a microbiome gut issue? Is a gut infinite infection when
we do a hardcore blast of peptides and gut gut supplements
for a month or two. And then once the guts healed,
we kind of let you do it with food and lifestyle and take it
from there. Or it might be something you
need to be on forever. Yeah, depending on your clinical
situation, a lot of people we were talking about like, you
know, deficiencies in our food and our soil and stuff.

(51:44):
Unfortunately, most people are depleted of like certain
minerals, like magnesium, which is a great example.
Most of us just don't get enoughmagnesium from our food.
It's been leached out of our soil and so on so forth.
So that's something that I'll put most people on, probably be
on it forever. And there's really not a lot of
downside to it. Certain vitamins, nutrients,
nutrients, nutrients, that kind of the same thing.
Some of us just don't get enoughlike vitamin K or vitamin D,

(52:05):
right, Because we just can't be out in the sun all the time or
for whatever reason. So there's some things like that
that we may have to do. I think a lot of them are kind
of, you know, I don't say optional, but some things we
could cycle in and out. So again, I try to find what
what are they looking for? What are their patients goals?
What's their clinical situation they need right now?
If someone who's like flirting with pre diabetes or in some
resistant yeah, I may hit them pretty hard with, you know,

(52:26):
hormone therapy. Maybe we'll do something to
improve insulin sensitivity where this, you know, Dihydro
berberine or chromium or alpha lipoic acid or something, some
combination or other other insulin sensitizers.
And maybe over time as they loseweight and they improve, maybe
we could wean them off of them at some point or maybe not.
Maybe get them off all except one.
Maybe they need to be on one forsome period of time for whatever
reason, gut issue or genetics orsomething like that.

(52:46):
But I always try to get keep people on the, the minimal
amount as, as possible. But and sometimes in the
beginning it's a lot and then wetry to try to whittle that down
most. And again, if someone's, you
know, just depends again and other things if you want to
optimize their muscle mass or body fat or their brain health,
there might be some nutraceuticals that we can
recommend for that. And maybe they like how they

(53:06):
feel if they're, you know, stay on it forever.
Like people are just always stressed and they're always
doing a high-powered job. They may need to take like
theanine for that calming effecton the brain and maybe some GABA
or something like a big dose of magnesium to help them stay calm
so they could sleep at night, things like that or the insulin
effect or different things like that.
So some situations they may needto be on some things, you know,
forever because their lifestyleswon't change or can't change.

(53:28):
But other things, if it's something that can be fixed,
then they may be may be on a short term.
So yeah, I use all kinds of different nutraceuticals.
Again, just kind of depends on the situation.
But I find that I use a lot of magnesium, you know, some of the
fat soluble vitamins that peopledon't get enough of, like it's
like vitamin D, vitamin K very, very beneficial for heart health
or bone health, things like that.
Some of the pro hormones that are sold with supplements like

(53:48):
DHEA had very helpful been shownin some longevity studies has a
lot of beneficial effects on health and it's cheap.
Not much in the way side effects, you know, things like
that. I'll use a lot of B vitamins.
I see a lot of people just getting B vitamin deficiencies
for different reasons. So those are pretty inexpensive,
easy supplement. I like, you know, things like
collagen and colostrum, things like that are very beneficial

(54:09):
for overall health. As we get older, we get, you
know, all kinds of joint issues and healing and soft tissue
issues. So I think those are some things
that people can take. They have a lot of health
benefits on the gut and just overall mobility, functional
movement patterns. So there's some things that can
be taken pretty safely and they're they're pretty darn
natural, kind of like, you know,eating gelatin, right?
So collagen, you know, things like colostrum and stuff like

(54:29):
that. I use a fair amount of those are
some of the big ones I use a lot.
And then again, it can just comes kind of comes down to
specific points. They really don't focus on
muscle health or burning fat offor wherever.
Then I'll target them with some,some some supplements to kind of
help with that. But but yeah, I think as with
everything, a lot of things can be cycled.
You have to take these all everyday.
No, just do your best. And if you take them a few days
a week, great. You know, just try to do what

(54:50):
you can. But I'm not militant about it.
But, but, but most, there's, there's a handful.
Like I said, I'll have people onall the time all year round.
But otherwise I'll say maybe just do them for half the year
and skip a few weeks here and there, whatever.
You just kind of rotate them, rotate them in.
And same with the peptides. I'll rotate them off and on
throughout the year depending ontheir goals and how they change
because their, their bodies change, their health changes
throughout the year too. So that's why, you know,

(55:11):
frequent reassessments of their clinical conditions, their labs
kind of touch and go and kind ofmove and shake with them.
So I guess. As our bodies change now, you
mentioned earlier that there's amyth about, you know, estrogen.
What are some of the other common myths around aging that
you wish people would just stop believing altogether?

(55:31):
Yeah, that was a big one. The whole hormones like
testosterone, prostate cancer myth is I think slowly being
unproven. I think that's a big one too.
I think, you know, same with cancers, you know, they don't
cause cancer, they actually willbenefit cancer.
Optimal testosterone will actually help you and may or may
not prevent cancer, but can actually improve your health.
And even if you have cancer could probably you'll have a
better prognosis if you're lowertestosterone, Testosterone is a

(55:54):
level or lower and you have say a prostate cancer, you'll
actually do worse and compared if you have an optimal
testosterone. There's a lot of street cutting
edge, you know, urologist are actually starting to use
testosterone more even with patients with prostate cancer
like doctor Abraham Morgan Teller, big well and urologist
out of Harvard has been doing that.
And so I think that's a big method.
I think slowly people are kind of getting aware that there's

(56:15):
no, you know, it doesn't cause cancer.
You know, estrogen doesn't causeblood clots and you know,
different things like that. So hormone myths are, are still
out there like crazy. Those are some of the big ones
that, you know, estrogen, testosterone cause cancer and
blood clots and Alzheimer's and all the stuff.
They don't actually will lower your risk, improve your risk
more than anything. We talked a little bit about
some of the drugs and the statins and stuff like that.

(56:35):
You know, the muscle thing a little bit.
You know, that whole, you know, especially with my women, you
know, like, I don't want to liftweights.
I don't eat a lot of protein. I want to get big and bulky and
like, well, that's, that's a bigmeth and it's still out there,
right? It's like it's not going to
happen. You know, you'd have to be
taking anabolics and living at the gym to get big, you know,
like these bodybuilders. It's just not going to happen to
your average mom. You know, if you're just eating
more and hitting the weights 3 *a week.

(56:55):
There's just some common ones. Excuse me in terms of aging in
general, I'm trying to think of any other myths.
Those are some of the, these arestill the big ones.
I, I talk about really more of the hormonal side in terms of
aging in general. I think a lot of it comes, still
comes down to gut. There's still a lot of
misconceptions about gut health.And then we're still learning.
I mean, the microbiome is a new science, new area that we've

(57:19):
been exploring the last what, 5-10 years or more.
So I think we're still learning about gut and the immune health
connection. So I think we're, I think we're
learning more and more what the ancient Greeks and all them I've
known for years, right? All disease begins in the gut
and lifestyle, right? And I think we're kind of
circling around to that. It's the next wave.
The pre prebiotics, probiotics, you know, rooterize, they're

(57:42):
coming back. It's like the next big trend of
health right now. Yeah, yeah, absolutely.
You know, and you know, on the flip side, I think it a lot of
it can be done with food and probiotics and stuff.
I mean, the probiotics have beenaround for a long time, but I
think kind of like pharmaceuticals, I think a lot,
sometimes they're overused and some people can actually get in
trouble by taking the wrong probiotics.
So I'd I'd rather do with food and periodic foods and stuff

(58:04):
like that. You can your body, our bodies
are pretty smart. They know what to do.
If you feed the right things, you feed the bacteria the right
things, they'll take care of themselves.
But sometimes you might have to fix something if you know,
somebody's got an overgrowth or an infection, we may need to fix
that. But you know, again, I'm, I
like, I like to try to let the body heal us.
Our bodies are very smart. And you know, God, God knew what
he was doing certain things, right?
Like why do we sleep? Why do we like light in the

(58:24):
morning? Why do we need to go to bed at
dark? Why we need to eat certain
things? Why we need to stop eating 4
hours before bed? You know, there's a reason,
right? Our bodies are pretty intuitive.
We've got to like kind of give it what it needs instead of
trying to fight and go against the grain all the time.
So, so I agree, I agree 100%, but I think more and more we're
learning more about immune system health, like the gut
microbiome, like I was talking about circadian rhythms kind of

(58:45):
use, getting back to using lightas medicine, using cold and heat
as, as, as medicine. Light is a signal where we are
kind of electric beings, right? I think it's been kind of been
been around for a long time and for many years people thought
that was kind of woo medicine, but there's a lot more science
coming out about that. So, you know, all ties into my
yard, mitochondria, our energy systems in our body, how we
relate to being energy, being beings of energy.

(59:07):
That's why, you know, all this stuff has been around for
thousands of years and was usingsound therapy, using coal or
using heat, using the sun, grounding, getting out of
nature, all these different things to let our body heal
itself. That our that our body's energy
patterns kind of take care of itself.
And I think it's that'll be interesting to see what happens
over the next number of years asthat comes out more.
And more. You have a background in
microbiology, correct? Yeah, yeah.

(59:27):
That's my undergrad major, microbiology.
So how does that kind of inform your thoughts about aging and
health optimization today? Yeah, it, it, it has in the
especially when we talk about like gut health, right.
I think we're learning more about the, the microbiome and
not only in our, in our mouth and our guts and everywhere.
I think it's interesting is learning interesting way back

(59:49):
then, a totally different perspective back then versus
now, right? Learning about all these
bacteria and what they do and same thing.
It's just I've learned so much more of, of what I learned back
then. It's kind of like, Oh yeah, I
kind of remember that, you know,it's a long time ago.
But it's interesting because there's, you know, if you think
about it, there's more bacteria in US than cells in our body
right there. They outnumber us quite a bit.
So again, learning how to fosterthe right good, right bacteria

(01:00:12):
and, and not help the, the bad bacteria grow.
How what a big rule that has. And not just in our gut, but
everywhere. I mean, a lot of our, our
bacteria in our guts can make vitamins and nutrients, right?
People that have like, you know,I'm lactose intolerant.
You can actually train your bacteria to get rid of that.
Apparently, you know, some people are talking about how you
can overcome these food sensitives by taking care of
your gut bacteria in a certain way.

(01:00:33):
So it's it's, it's it's, it's fascinating when you start
reading and learning about some of this stuff, it's like, wow,
you know, so still a lot to be learned.
I think there'll be new things Ithink as we go.
But but yeah, I think the perspective of that that kind of
helped a lot of these these concept that I've learned now
they're not so foreign. I think for, you know, when I
was in emergency medicine, I just learned that, you know, you
know, infection bad, you know, give antibiotics kind of thing.

(01:00:55):
But now I know that there's a lot more to it than that.
And if the bad bacteria taking over, there's a reason, right?
It's like toxin, stress, eating the wrong foods.
Let's feed the feed the good bacteria, starve the bad
bacteria. And waiters do that.
And if you do that, they'll takecare of themselves and they'll
they'll help us heal and help usto grow.
Pretty fascinating. So you suggested you you were
born in the 70s, correct? Correct.

(01:01:16):
Yep. So you're obviously a little bit
older than you look, So what areyou doing personally to age so
well? Yeah, I try to practice what I
preach, you know, so I'd love tosay you could say maybe it's
just good genes on top of it. My parents are the same way.
They don't look their age, but they've always been pretty
healthy, active lifestyle. So I think just, yeah, I think
just trying to live the healthy lifestyle.

(01:01:36):
I've always been kind of a kind of a health nut.
I've always tried to eat healthyand exercise and just kind of
take care of myself. So I think it's, I think it's
just accumulated over the years.It's help keep me that way.
And I think as I get older, I'velearned I've had to fight a
little bit harder to maintain that right.
You know, the workouts and beinga little sore or sleep like you,
you and I, I've had a lot of sleep issues off and on through

(01:01:57):
the years and trying to mitigatethat.
I think just paying attention tothat and then of course
practicing what I preach in terms of, you know, self
imitation, hormone optimization,peptide therapies, all that kind
of stuff as needed. But I think most of his
lifestyle. So I really, really tried to
dial in just, you know, being consistent with my, you know,
going to bed at the same time, getting up at the same time,
working out every day, you know,eating clean every day.
Just, it's just like everything,right?

(01:02:19):
Just the small habits every day is just consistency is going to
take its toll over the long term.
It builds on itself. And obviously you allow yourself
some dark chocolate once in a while and other stuff like that,
so. Absolutely.
I love my dark chocolate. My wife makes fun of me because
I'm always like, you know, she she like she's a great cook and
she doesn't like to bake as much.

(01:02:39):
She'll do it every now, but I'm kind of like the little Baker,
like I like to make my treats, but I, I'm, I'm always like
digging and finding like these little healthy, quote UN quote
healthy, high protein or just healthier versions of desserts.
And now I've been compiling likea little little pages document.
I'll copy and paste them and change them a little bit.
And so now I've got like, I don't know how many pages.
So I'll just I'll be in there inthe kitchen whipping up some

(01:02:59):
healthy no bake cookies or something, you know, some kind
of dessert treat. She's always just making fun of
me about I still think they taste good and they're kind of
healthy. They don't have as much junk in
it, you know, but so that's me. So that's my, that's my, that's
my vice. I think the sweets and probably,
you know, my bourbon. We like to drink bourbon every
now and then. We're kind of big on that.
And I know it's, you know, alcohol is, you know, one of the
vices, but you know, again, you gotta live a little bit.

(01:03:21):
So those are those are my 2 vices.
You do it all in moderation. Exactly.
Yeah, no more, not more than thecollege lifestyle, living
anymore. Can't do that anymore.
So can we expect a Primex bakingbook to come out soon?
Recipes. Yeah, somebody, I think somebody
told me that my little list is like, you should clean that up

(01:03:42):
and make a little, you know, healthy dessert treat.
So out of it I might have to do that.
So I do have my own protein powder though.
I sell my website which is pretty good.
I do have that, but you. Have to check that out.
And we'll put links to all that kind of stuff too, yeah.
But yeah, I like that. Thanks for reminding me, Jeff.
I agree. I think that little little
dessert treat, healthy healthy dessert book or something would

(01:04:02):
be kind of cool to do. I would check it out.
Yeah, yeah, you and I have to collaborate on some dark
chocolate recipes for sure. Sounds good, yeah.
For someone listening that wantsto feel stronger, sleep better
and perform better, where would they start?
Yeah, so, well, they need to come see me.
No, no, it doesn't have to be me, but I think it's a kind of

(01:04:27):
everything we've been taught. I think for me, again, I always
like to start with like the freestuff, right, the easy stuff
that they can influence without spending a lot of money.
So working on sleep I think is foundational.
Let's, if you're not sleeping well, let's get you sleeping
better #2 is, is movement, you know, kind of tying into to, to
rhythms, right? Like, like I say, try to get up
same time every day. Go out and look at the sun for 5

(01:04:49):
minutes, 10 minutes. Get outside and move and try to
get outside as much as you can. You know, I call like exercise
snacks, like frequent movement throughout the day.
We're meant our bodies are meantto move ancestrally, right?
So if we're, you're inside sitting all day in front of the
computer, you're trapped inside.It's not good.
So if you have to be inside, like just set your, you know, we
all have our phones, right? Our calendars, you know, every
36 minutes get up and take 5 minutes and walk, you know, walk

(01:05:10):
around, go up and down the stairs, squat up and down, go
outside for a couple, do something that all adds up.
That that neat, that non exercise activity, thermogenesis
that adds up to for calorie burning.
Obviously I'm a big fan of strength training, lifting heavy
things. So I think everybody should be
lifting some kind of resistance,whether it's barbells, kettle
bells, bands, power yoga, something body weight, do
something to work those muscles minimum three times a week, but

(01:05:34):
preferably, you know, at least 2-3, four times a week.
And then just get out and walk every day.
You know, if you just, and then eat some, eat real food, just
eat real organic food as much aspossible.
I think if you do that, that's agreat foundation to build on.
Then just get in, get those habits in place and then start
with that. And then we can build on that.
You could know again, when it comes to like stress and big
again, free stuff like breath work, meditation, you know, we

(01:05:55):
can all do some box breathing orclose your eyes and focus on
belly breathing. And we're talking about proper
breathing earlier. So you know, we can all breathe.
You know, no matter how busy your job is, you can take a
couple minutes to close your eyes and take some deep breaths
and to work on stress. We can all go for a walk every
day. If you have to get up 15 minutes
earlier, do that, you know, but you know, you're not going to,
you know, if you want to, if youjust start with that, I think
that's a great place to go. And it's most of that doesn't

(01:06:16):
cost much. And then you kind of build on,
once you get those halves in place, you build on it from
there if you want. OK, I want to put on more
muscle. OK, now we're going to really
dive in on protein intake. I mean, what's that?
You know, look at your nutraceutical intake and then
maybe do some blood work. You know, go see a doc like me
or someone who can do an assessment, like let's look at
your labs, you know, make sure you don't have a hormonal
deficiency or a nutrient deficiency or a gut imbalance.

(01:06:38):
And let's work on that. You know, we can now we can
start adding to it and, and sprucing things up.
Now we could target our treatment approach to what
you're looking for. I want to put our muscle, OK,
we're going to go down path. AI want to lose fat.
OK, let's go down this path and we kind of build on it.
So I don't want to overload people with like we do 10,000
things and sometimes I'll give people a big plan like this is
everything we need to do it, butwe don't have to do it all at
once. Let's just start the basics.
You know, again, I like to keep it simple.

(01:06:59):
So sleep, you get your sleep on on time with a circadian rhythm.
If you sleep out in, move every day, eat real food, lift heavy
things. I think that's a pretty simple
template. And then we can add on it from
there, you know, then we'll dig deep start and start adding to
it from there. I appreciate that you you stress
the free stuff first because a lot of people, it's like
immediately here's the list of supplements that you need to

(01:07:19):
take. And you have a lot of people
that can really benefit from healthy or behavioral changes.
But it's like, I can't afford that.
I don't have accessibility to that.
And right, we neglect to really focus on the accessibility.
Yeah. And so I.
Mean, I think a lot of people are, you know, with you might
have some tight finances or tight on time, or you got to
work with what you got, you knowwhat I mean?

(01:07:40):
And I get it, you know, we can'tall drop $1000 on organic food
or can't work out for an hour, you know, 45 minutes a day.
You only got 15 minutes. OK, well let's work with that.
You know, like you said, let's start with the free stuff, the
easy stuff. And yeah, we could load you up
with all kinds of, you know, products and stuff and if you
want to, but let's try to do theeasy stuff 1st and we'll kind of
build from there, you know? And Speaking of accessibility,

(01:08:00):
how can our viewers and our listeners connect with you?
Learn more more about shoes or awebsite, social media.
Yeah, for sure, Doctor Eric Primex is my my website, DRERIC
primex.com, probably the best, easiest place to find all my
stuff. And then from there, you can
find everything on there. I've got a ton of free stuff on
my website, you know, a bunch offree PDF downloads from ebooks.

(01:08:23):
My YouTube channel has hundreds of videos and talk about
everything I've been talking about and you can learn for
free. And same thing on Doctor Eric
fate on on Instagram, Eric Fate on Facebook, Primex.
I've got like 2-2 Facebook pages, my business and my
personal, but I got a lot of have a lot of time, a lot of
information videos there. So probably probably between
those find a lot of stuff about me.

(01:08:43):
All right, So we'll share those links so people can connect with
you. And this has been a fascinating
conversation. I know we've got a lot longer
than I probably anticipated. So taking up a lot of your time,
yeah. No worries, it's been fun.
I appreciate it. I.
Hope we covered everything you wanted to cover and, you know,
just kind of keep doing what you're doing, keep giving access
to good, healthy behavior for people and keep aging well.

(01:09:05):
Yeah, you too. You guys keep up the good work.
You guys have a great podcast tolisten to a bunch of your shows
and I appreciate you having me on.
So I do telemedicine and probably almost 30 states now so
and I'm happy to help any of your listeners and check out my
free resources and best questions.
Just hit me up. I appreciate you having me on
guys. You guys been great hosts and
keep up your good work as well. Thank you.
Absolutely. Thank you for listening.

(01:09:27):
I hope you benefited from today's podcast and until next
time, keep aging well.

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Episode 262 | Preventative Health, Age Management, and Peak Performance | Dr. Eric Fete

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Episode 262 | Preventative Health, Age Management, and Peak Performance | Dr. Eric Fete