Homocysteine, Raw Milk, Lithium, Omega-3 & Iron – Blood Test Q&A

00:00:00: What is your actual baseline risk?

00:00:03: You have a lot of cases of dementia in your family.

00:00:06: Okay, obviously taking omega-threes Taking lithium Is probably going to have A much bigger effect for you than you've got a visible deficiency on Your blood panel.

00:00:15: And that basically means, okay you definitely shouldn't donate blood anymore.

00:00:19: It can totally happen that some people benefit from supplements and others just don't right?

00:00:23: Raw milk and raw cheese cause roughly eight hundred forty times more illnesses... ...and about forty-five times more hospitalizations per amount consumed than pasteurized products.

00:00:36: Who are these gels & electrolyte powders really made for anyway?

00:00:40: In the end they're made for competitive sports.. ..and long long endurance sessions Beyond lifespan.

00:00:46: Two doctors talk longevity and

00:00:48: biohacking.

00:00:49: You asked, Max & I are answering And with almost every single one of your questions we ended up at the exact same point today.

00:00:56: Two people take that exact supplement everyday.

00:01:00: One benefits from it The other doesn't.

00:01:02: The study evaluating both together then says barely any effect.

00:01:06: So the real question is pretty much always How big is you personal

00:01:09: need?

00:01:10: Today were talking specifics Omega-III's and Lithium for dementia animal versus plant-based iron, donating blood raw milk homocysteine and the question of what maltodextrin is actually doing in your sports drink.

00:01:24: In The Biohack we'll show you how to mix your own sports drink instead of relying on expensive gels.

00:01:30: Just one quick announcement our launch week is over.

00:01:32: Thank You guys for the amazing start!

00:01:35: The winners are being drawn right now And will be notified soon.

00:01:38: Starting Now there's a new episode every Thursday.

00:01:41: Today's episode is a special one because it's entirely about your questions.

00:01:45: Kind of an XXL community hotline, Because we got so many different questions from you guys that We just couldn't keep to ourselves Max!

00:01:54: We've got whole bunch Of different questions again So we figured It's time To answer few of them.

00:02:00: today Like always... We grouped things together Packed several question into ones.

00:02:06: They fit together Topic-wise And the first Question ties in a bit to the electric light episode we did.

00:02:15: And, We got comments saying that we also talked about maltodextrin during that electrolyte episode and...we kind of praised it as better alternative to regular sugar when it comes to electrolytes during workouts right?

00:02:31: I think were both big fans of electrolytes generally Not needing or having to contain sugar at all, especially not if you're using them in everyday life.

00:02:43: So In that case You can definitely skip the sugar during sports.

00:02:47: things are a little different and maltodextrin Can actually be a pretty good alternative even though it's broken down into glucose very quickly And can also spike your blood sugar quite A bit.

00:02:59: maybe we didn't make That super clear last time.

00:03:02: maltodextrin, yeah it's long chain carbohydrates but they're still broken down by the body relatively fast and They don't have a noticeably better glycemic index meaning your blood sugar spikes quickly too.

00:03:15: yet It still has an advantage over regular sugar.

00:03:18: So what is it?

00:03:20: Yeah Well I mean it really has.

00:03:21: so First of all that one very practical Advantage it just tastes a little less sweet.

00:03:28: i'd say That probably the main reason it's used because with glucose or fructose, obviously you get this intense sweetness.

00:03:39: and if you can take a slightly longer chain sugar.

00:03:42: The advantage is that at first has to be dissolved broken down a bit more so doesn't instantly taste that sweet.

00:03:50: And in something where you want to pack tons of sugar That makes huge sense especially in a gel or an electrolyte mix where it hits your tongue very directly right away.

00:04:03: So that's the first advantage, just a purely technical advantage.

00:04:07: and then on the other hand actually interestingly enough the GI tolerance is bit better.

00:04:15: basically maltodextrin has lower osmolality at end of day simply means empties from stomach faster, right?

00:04:28: And doesn't stimulate the stomach as much so to speak.

00:04:31: Which means you're less likely to get things like heartburn or mild acid reflux and what definitely can happen if you take in tons of glucose like popping a bunch of dextro energy tablets for example.

00:04:43: it's pretty likely your stomach...

00:04:45: Or gummy bears!

00:04:46: Yeah well there is other stuff That can really mess with your stomach when you consume that much sugar.

00:04:52: You know, and that's obviously what you're trying to avoid with these gels or electrolyte powders?

00:04:57: But yeah...you are totally right!

00:04:59: In the end ...what you do in your blood-sugar curve is practically the exact same thing.

00:05:05: It might be delayed by two of three minutes because it needs to be broken down a bit more but its not significant meaning ..you definitely don't get let say any metabolic advantage.

00:05:18: Sadly, that's not the case.

00:05:21: Theoretically there are alternatives you could look into though they're not as common.

00:05:26: one I looked up was isomaltolose or isomolt.

00:05:30: You see that a lot on Amazon and places like that.

00:05:35: It's definitely a viable alternative.

00:05:37: tastes a bit less sweet too... ...you don't get that crazy glucose insulin spike as much.

00:05:43: But yeah in the end it's not THAT common.

00:05:46: because The thing is, who are these gels and electrolyte powders actually made for?

00:05:51: Ultimately they're made for competitive sports.

00:05:54: And really long endurance sessions right there.

00:05:57: it's secondary whether you get a huge glucose spike or not.

00:06:00: It really just secondary because your burning off immediately.

00:06:05: That means that basically you want to cram as much sugar into this gel powder.

00:06:12: so you have that energy available immediately and in most cases they also throw some fructose in there.

00:06:18: So, if i'm doing an iron man or writing the tour de France whatever right?

00:06:42: I don't really want less of a glucose spike, you know i want that immediate effect in the direct push when have to grind up a mountain right.

00:06:49: so it's not even necessarily what your after.

00:06:53: And so there isn't really huge market for actually checked again yesterday its very unusual.

00:07:00: most them are made with maltodextrin and then usually extra dextrose which is basically just glucose and then usually some fructose mixed in.

00:07:10: That's kind of the classic combo, and flavor-wise that's probably the easiest to balance out.

00:07:18: Another advantage of combining maltodextrin with fructos is when it comes to the oxidation rate.

00:07:27: basically how much off that amount?

00:07:30: The body can actually utilize per minute.

00:07:34: And if you compare maltodextrin to regular sugar, it's pretty similar.

00:07:42: There is not much difference around one gram per minute in terms of oxidation rate meaning how many glucose can be absorbed and burned?

00:07:51: If you combine maltodexin with fructose at a ratio of I think it was zero point eight two exactly so almost one-to-one or zero point three that oxidation rate can jump from one point five grams.

00:08:05: That's a lot because proportionally speaking, that's the thirty to fifty percent increase.

00:08:10: And not only is it easier on stomach since can be absorbed by two different intestinal transporters but also available faster for exact reason right.

00:08:20: one channel shuttles maltodextrin other shuttles fructose so body can absorb them simultaneously and burn them simultaneously.

00:08:29: quote unquote and leaves you with more energy which is really the main reason.

00:08:34: it's used in electrolyte drinks on one hand, but then also in these gels and its already super popular.

00:08:40: And... The question had a second part at what point does even make sense to add glucose or add sugar at all?

00:08:49: The general recommendation that only starts making sense after about an hour.

00:08:54: if you're just going for a fifty minute run You don't need any special drink or dedicated sugar intake.

00:09:00: right.

00:09:01: Once you get into workouts around sixty to ninety minutes, then it can make sense to have some regular intake on hand maltodextrin or a maltodextern and fructose combo for instance.

00:09:13: And um... You should start as low as possible because a lot of people just getting into road cycling For example.

00:09:20: those are almost always pretty long efforts Because your not just peddling for sixty minutes Your out there several hours Sure!

00:09:26: You control the intensity bit whether really hammered go for a casual spin.

00:09:33: Even so, it makes sense to include glucose sugar fructose maltodextrin and at first your stomach doesn't handle it that well especially when you're body is under heavy strain.

00:09:46: taking in massive amounts of sugar can lead to diarrhea stomach issues and so on And that totally works against performance right?

00:09:55: That's why athletes or pro-athletes let say train and have a much higher tolerance when it comes to that maltodextrin fructose combo, right?

00:10:06: An amateur athlete can maybe tolerate somewhere around thirty-to sixty grams per hour.

00:10:12: If you're very experienced or your gut is trained for it... That could go up to one hundred twenty grams an hour.

00:10:18: but thats also performance advantage because the more you take in.. The more available you are to perform.

00:10:26: So definitely pays to look into this bit more closely especially if you're on the verge of becoming a serious amateur or recreational athlete, for example.

00:10:37: Something else that might be pretty interesting regarding tolerance is that if you feel like... You just don't tolerate these gels and powders very well.

00:10:47: Um, fructose has to go through the liver first and there's actually a lot of variation in how much you can.

00:11:06: I'm actually absorbed their.

00:11:08: that's actually super heavily genetic and some people are very fructos intolerant kind of like how some people might be lactose intolerant?

00:11:17: And so with large amounts of fructosa they're actually run into tolerance issues.

00:11:22: just Keep that in mind if you notice it's not working so well for you.

00:11:26: There are gels out there, they really only contain maltodextrin or glucose and then yeah... Then you don't have the problem.

00:11:36: but I'm with you and everyone agrees under sixty minutes makes little sense.

00:11:41: i'd even say if your a recreational athlete You do this during race prep.

00:11:45: If you're actually doing one And otherwise honestly its bit a bit wild, right?

00:11:51: Or on very long bike rides or long runs then it definitely makes sense to kind of push yourself.

00:11:58: Exactly just be careful not only do during a race because you have zero experience with tolerance.

00:12:06: so feel free to test out different gels once find one that works well for your gut.

00:12:11: work into your prep.

00:12:13: You want also to teach the body how to actually handle that extra energy.

00:12:20: And then you don't get that nasty surprise where suddenly gets stomach issues or diarrhea, especially in a race with directly impacts your performance alright.

00:12:30: second question.

00:12:31: this one is about cardiovascular health and once again homocysteine episode was quite awhile back several months ago I think.

00:12:41: yet questions keep coming into it And a lady reached out who had homocysteine level of fifty micromoles per liter.

00:12:50: that's the standard unit measured.

00:12:53: CRP was normal which means homocystine is generally considered a marker for inflammatory processes in the blood vessels.

00:13:02: crp is also an inflammatory marker but i looked fine and the pc p have trouble making sense of high value and prescribed statins, Certainly not with the intention of lowering homocysteine because statins have nothing to do with homocystine metabolism, but more along the lines of okay.

00:13:20: Homocystein is high high vascular risk which always means you have to control other risk factors better like cholesterol typically?

00:13:29: To keep the risk as low as possible.

00:13:32: so now The lady was wondering like yeah she's seventy six years old She eats low carb.

00:13:37: She's a bit concerned that nothing was actually done about the high homocysteine level.

00:13:43: What are the likely causes here?

00:13:45: and what about B vitamins?

00:13:49: Yeah, yeah.

00:13:51: so first off if I mean... If the doctor obviously wasn't entirely sure of he wanted to do there maybe he hasn't had much experience with homocystine yet because homocystein definitely needs centrifuged immediately after the blood draw.

00:14:06: And of course, the question is whether that was even done in this case?

00:14:09: That's the first factor I jumped to right away because i'm thinking okay fifty is definitely a substantial level.

00:14:14: it's not totally off-the charts but you should at least check again was it measured properly meaning Was It Centrifuged?

00:14:21: Because if wasn't done relatively soon After The Draw the value can be significantly falsely elevated Right.

00:14:28: so You Should Definitely Follow Up on That To See If That Was Really Done Properly and rather get it tested again.

00:14:35: Just as a general point, but still you can get a level of fifty just like that too right?

00:14:40: But still yeah... It sounded a bit like maybe that doctor hasn't dealt with it that often since homocysteine isn't really a routine marker.

00:14:48: Now once you've cleared out the statin definitely doesn't make much sense in this context.

00:14:56: Then you'd have to consider, okay what was going on with the cholesterol?

00:15:01: With LDL and so on.

00:15:03: I'm assuming there's probably something here otherwise the doctor wouldn't've done that.

00:15:09: but yeah of course the statin won't do anything at all for the homocysteine.

00:15:13: So if it were retested we still had a high value.

00:15:17: What can be done then?

00:15:19: Well one hand Yeah definitely counter it with B vitamins.

00:15:24: whether alone will be enough remains to be seen right but it definitely make sense to take the methylated B vitamins.

00:15:32: they always say methyl in front.

00:15:33: you can check that on the product packaging too.

00:15:37: Metal cobalamin for example and not some other form so should have that metal prefix.

00:15:42: there's a method group attached because you need those methods groups to lower the homocysteine level, And on the other hand, if it's that high I would definitely consider adding betaine as well.

00:15:56: That is also a methyl donor.

00:15:59: and just start with that for now right?

00:16:01: See If i can bring it down.

00:16:03: What else makes sense beyond that Is looking at what was checked in the blood panel.

00:16:09: Of course we are missing some context here but otherwise you get a broad-blood panel done.

00:16:14: Okay!

00:16:14: What do all of these metabolic markers look like?

00:16:17: Glucose metabolism lipid metabolism.

00:16:21: We're completely missing that right now, obviously we also don't know what hormones thyroid and so on look like?

00:16:27: So it's a bit tough for us to assess right now.

00:16:30: honestly kidneys are another thing you should take a quick look at.

00:16:33: okay is everything basically fine there right?

00:16:36: um That's why yeah, we're kind of struggling a bit right now.

00:16:40: Right but in itself Yeah b vitamins and betaine too those methyl donors can help here.

00:16:47: But You should also check, okay.

00:16:49: Is there an underlying issue causing the value to spike?

00:16:53: Because often B vitamins and betaine don't necessarily fix the root problem.

00:16:58: they just help nudge the level down a bit acting more like cosmetics meaning you really should run a broader blood panel to take look at different organ systems.

00:17:08: is everything generally fine right?

00:17:11: probably anyway but that way you've ruled it out.

00:17:15: So the most important thing is definitely just getting the number rechecked like that, because that's the case for many.

00:17:21: I'll say biomarkers.

00:17:22: That if they're elevated once you take note of it first and then you check the whole thing a second time.

00:17:28: we don't want to create the impression here that were whatever.

00:17:31: putting labs or doctors under blanket suspicion In the vast majority of cases, it'll definitely be fine.

00:17:39: But you really just want to get that confirmation especially before basing a therapy on it by just measuring the level again a month later.

00:17:46: and if a value of twenty suddenly comes back then that totally helps in putting into perspective saying okay The problem probably isn't as big we thought because homocysteine levels cannot be lowered by improper sample storage.

00:18:01: If anything its always falsely elevated.

00:18:04: Exactly

00:18:05: So if you have these super high values, and fifty is definitely a respectively high number because the ideal range that's actually below twelve I would say ideally somewhere around eight nine.

00:18:16: And then it starts with these tiers fifteen to thirty-thirty two one hundred an over one hundred.

00:18:23: Over one hundred is already very value.

00:18:26: so in that sense all other risk factors look good initially.

00:18:31: Just measure again, see is the risk actually there?

00:18:34: Was it maybe really just a measurement error?

00:18:36: and so on.

00:18:36: And then you can always get started with B vitamins I think with folate and b-twelve.

00:18:42: It's also true that both our values.

00:18:44: You can take an extra look at those as well If they're already in very good range anyway.

00:18:50: You kind of dismiss the blanket suspicion That only B vitamins are responsible for.

00:18:57: Then there's always TMG, right?

00:18:58: Tromethylglycine or betaine as you also called it which can offer additional support.

00:19:02: There with B-twelve ideally You'd also test hollow TC Hollow transcobalamine that's active the active b-twelve and That tells you more than just measuring total b-Twelve because that's the be twelve that actually reaches The cell.

00:19:19: Just a quick side note.

00:19:20: I think we touched on that briefly in the last Q&A episode.

00:19:24: And otherwise Yeah, just as you said.

00:19:26: Figure out the risk profile right?

00:19:29: Check blood markers LDL APOB LPA measure blood pressure look at blood sugar levels and if all of that looks great then The risk is at least lower If everything is high and totally off-the charts.

00:19:43: Then of course You have to make sure you keep your own risk As low as possible And then statins can certainly Make sense if lipid levels are Just genuinely too High.

00:19:54: so Yeah, but you can't expect statins to drop your homocysteine levels because one doesn't necessarily have anything to do with the other.

00:20:05: Then the next question was... The next question makes sense if lipid levels are just genuinely too high?

00:20:12: So yeah!

00:20:13: But You Can't Expect Statins To Drop Your Homocysteines Levels Because One Doesn't Necessarily Have Anything To Do With The Other.

00:20:27: talked a lot about, especially these fourteen different risk factors involving really mundane things like lifelong learning which I found so fascinating.

00:20:35: Constantly exposing yourself to some kind of novelty instead of just doing a daily Sudoku or crossword puzzle... Of course classic biomarkers also come into play like blood lipids and naturally anything related general prevention.

00:20:51: that's good for preventing dementia.

00:20:53: Homocysteine too by the way right?

00:20:55: High homocystein isn't ideal for brain health either since it affects the vessels to anything bad for blood vessels is bad for dementia in that sense.

00:21:05: And this question was about two different micronutrients or I should say minerals.

00:21:11: lithium technically a mineral, There are also a couple of lithium gurus out of the US, I'd say who swear very heavily by this molecule.

00:21:33: Professor Restorff too?

00:21:34: Who's at the university in Rostock is German professor and was on the turnaround aging conference in Munich.

00:21:39: He spoke positively about Lithium there And whether we could break all that down.

00:21:47: Yeah Of course.

00:21:49: So first off Omega-III is probably good.

00:21:53: We took another look as well but super convincing data that it makes a massive difference in dementia prevention.

00:22:02: because obviously omega three is just let's say.

00:22:06: Ultimately an indicator of the well-functioning diet.

00:22:10: right and that's why in studies its analyzed alongside so many cofactors, but it's super tricky to attribute strictly two mega three omega threes very will researched for cardio metabolic health bright not as well for brain health which is why it's a bit tricky.

00:22:28: but its probably beneficial simply because we know okay anything good from the blood vessels is inherently good for the brain.

00:22:35: Because the vessels in the brain are also just very tiny and those micro strokes you might not even notice eventually end up causing that gradual onset of dementia.

00:22:43: right.

00:22:44: so omega three is definitely a factor mechanistically super plausible for sure, this genuinely prevents dementia, right?

00:22:58: But it's definitely plausible.

00:23:00: Now Lithium that is a bit more intriguing there are some very interesting new data which has come out in recent years granted its not clear-cut proof that okay... This actually prevents dementia.

00:23:14: but what does improve of course is general cognition even relatively shortly after taking it and in that sense could also be pretty an interesting tool in ongoing dementia treatment.

00:23:27: What should probably be mentioned as a disclaimer right now, in Europe Lithium is actually approved either as a chemical or laboratory chemical In very low let's say dosages and then again As a prescription drug in Very high dosages meaning it's not that easy to get hold of And really incorporate into daily because there isn't just some capsule.

00:23:51: you can I mean Strictly speaking, that shouldn't exist.

00:23:53: Sure there are capsules out there on the internet somewhere no question right?

00:23:57: But um That's technically not permitted Which makes it a bit of a tricky topic to translate to Europe because in the US obviously It's a supplement you can just buy over here.

00:24:06: It's much more difficult to pull off especially In usable dosages Um.

00:24:12: but anyway on that point one caveat that's often brought up for why these studies weren't Frequently that successful clearly proving dementia prevention was achieved or that cognitive function was substantially, substantially improved?

00:24:26: the way many American doctors who speak extensively on this claim.

00:24:32: One argument is that lithium carbonate was frequently used which I'd say an inorganic form of... An inorganics lithium salt right?

00:24:41: People already know for magnesium.

00:24:43: organic magnesium salts tend to just be more bioavailable And that's very similar with zinc, for example.

00:24:50: And apparently that may also apply to lithium at least... That hasn't been studied thoroughly either right?

00:24:55: Lithium in general compared to zinc or magnesium just isn't nearly as well researched and so the argument goes okay.

00:25:03: if you took lithium orate instead which is Atleast The most common form of supplements If You Took that the results would be way Way Way Better Right?

00:25:12: yeah hard To say if that'll actually pan out.

00:25:16: The animal data with orate on the other hand is insanely good like really, Really?

00:25:21: Good stuff happened there.

00:25:24: Dementia prevention worked exceptionally well in mice but so many things that work great and mice I mean whatever.

00:25:30: NAD boosters extended lifespan by twenty thirty percent i think.

00:25:34: what was it?

00:25:36: yeah all kinds of things definitely right.

00:25:38: you can achieve a ton in mice very quickly whereas humans its more complex because you just can't control humans that well.

00:25:47: They do so many different things that factor into your lifespan, into your dementia prevention—that it's super tough to pin down and yeah... It definitely has a likely mechanistic plausibility.

00:25:58: there is probably something to it.

00:26:00: Would I give my grandma right now?

00:26:02: Probably Yeah Right Because what the harm.

00:26:08: but also admit its not yet as convincing.

00:26:12: And that's why yeah, it definitely has a likely.

00:26:16: Mechanistic plausibility.

00:26:17: there is probably something to it.

00:26:18: would

00:26:19: I give it my grandma right now?

00:26:20: Probably Yeah Right because what the harm.

00:26:24: but you also have to admit It's not yet as convincing As its often made out To be.

00:26:28: maybe two more things That need to Be said about all these dietary Interventions and both really fall Into that category right.

00:26:34: omega three after All Is Something that works quite well Through diet in that You can Also take us A supplement Added.

00:26:41: it's always hard to draw conclusions about direct, hard endpoints like a diagnosed case of dementia or diagnosed Alzheimer's right because in the end.

00:26:50: It is not that has a direct effect.

00:26:52: rather improves your vascular health cardiovascular status improve membrane fluidity cells put more technically and all naturally creates favorable conditions for other areas too.

00:27:03: if you have healthy vessels then Your brain is going to do better, too.

00:27:07: That's just a fact.

00:27:08: if you don't have diabetes your brain will do better because all these underlying conditions naturally contribute To things like dementia so they probably won't ever be that one study that eventually says yeah omega-three reduces the risk of Dementia or Alzheimer by x y percent right?

00:27:23: Because that conclusion Is simply hard to make and it's heavily heavily dependent on.

00:27:29: Well, in an intervention trial it's tricky anyway because dementia doesn't develop over the course of a year right?

00:27:35: It is decades long process and so on.

00:27:38: That why if you look at one-year take elderly people doing omega three interventions for years already happened that set this process in motion or contributed to it.

00:27:53: That's also something that I think you can't expect a hundred percent.

00:27:55: But the data we currently have is primarily about this cardiovascular aspect and healthy cardiovascular system, it was good for dementia right?

00:28:05: So A leads to BB leads to C. whether A leads see

00:28:09: yeah totally

00:28:09: simply don't know.

00:28:10: i think thats very good point when what are always find really interesting which often way too rarely part of debate like whats your actual baseline risk?

00:28:21: Right because that's ultimately where the decision lies on That basis.

00:28:24: like on that basis you have to make your decision right say.

00:28:28: You, have a lot of dementia in Your family okay obviously taking omega-three taking lithium is probably gonna Have A much bigger effect for you than For someone who?

00:28:37: Has zero dementia cases In their Family or Zero relevant Dementia Cases.

00:28:40: right The problem Is Of Course when You look at These Population Data Sets Where They Study This Everyone is just lumped into one bucket at first, right?

00:28:48: And maybe that data point of how many cases were in the family wasn't even necessarily collected.

00:28:52: Right That means the baseline risk could be completely different.

00:28:55: One person benefits immensely from it and Maybe the person where dementia Just practically doesn't run In The Family simply because they have a genetic advantage Wouldn't benefit From It At All!

00:29:05: Right...that Could Totally Happen.

00:29:06: Or I mean literally zero-point-zero Benefit Right..and that really can Be The Case.

00:29:11: Some People Benefit From Supplements And that's why generalizing like this is always super tricky, and while these studies are always super-tricky because you're talking about I'd say subtle effects over many years.

00:29:24: Not something that happens right away.

00:29:26: That's why whether it's a small population or large population with all of the confounding variables... You can't really replicate that!

00:29:35: Next topic?

00:29:36: Iron.

00:29:37: pertaining to the iron episode which wasn't long ago And that was about this i'd say relatively tedious debate between plant based iron and animal-based iron.

00:29:47: And I think both camps are very entrenched there.

00:29:50: one side says you should only eat meat.

00:29:52: carnivore diets exist.

00:29:54: the other sides is no but red meat causes cause us to die younger, That's not so easy either because yes, there are these studies saying red meat makes you die younger get more cardiovascular disease and so on.

00:30:20: But they don't adequately control for a lot of factors right especially the degree of processing.

00:30:26: have them eat that thing where if u adjust to that then severe downsides diminish very sharply.

00:30:36: so essentially only consume Consume high quality meat and not with the frequency that you're eating bacon every day or eating steak, whatever.

00:30:47: Then those downsides drastically shrink down.

00:30:50: so the quality of the meat plays a role too?

00:30:53: And these links between pure heme iron and colon cancer which is basically the most common cancer promoted by red meat then drop off quite significantly.

00:31:06: how do view whole thing like plant-based iron, animal based iron, hemeion non-hemion.

00:31:13: Well I mean you see it often enough that people who eat vegetarian or vegan can also tend to have issues with their iron levels especially women right?

00:31:25: Meaning i think its fair to say there's definitely an evolutionary reason why we can absorb animal iron so much better and thats what is not necessarily a bad thing.

00:31:37: I know the data on red meat, too.

00:31:42: And... ...I think we both know.

00:31:44: it's also a bit tricky precisely because of this whole processing issue right?

00:31:48: There is just an insane amount of processed meat products out there.

00:31:51: Meat comes in so many forms cured whatever and so-on as sausage with the craziest sauces or whatever else.

00:32:01: So you actually have to try to factor that out Because its' the underlying raw ingredient You're trying to evaluate here And that's why it's totally possible, if a better study design is done down the road.

00:32:16: It might even show red meat as beneficial.

00:32:18: I mean...it wouldn't surprise me since its actually something thats insanely nutrient dense.

00:32:25: Sure i could still imagine though you switch to carnivore diet and really only eat redmeat and virtually no vegetables anymore.

00:32:35: that's probably just not great for your gut either right and will end up being bad for the body in a long run.

00:32:41: to so it is all relative but i could very well imagine this debate doing a complete one hundred eighty ten years right suddenly meet won't be an issue at all anymore.

00:32:54: Yeah inherently like I said with plant based products its going to be harder hit.

00:32:59: target levels more likely develop mild deficiency, But yeah, there's obviously nothing wrong with eating vegetarian and doing it that way right you just have to pay a little closer attention to It.

00:33:09: so I Think based on the current data.

00:33:14: I don't think heme iron is really irrelevant problem.

00:33:17: Let's put it that Way.

00:33:18: if it comes from Unprocessed meat products You still you still have these exactly?

00:33:23: Right

00:33:24: but then heme Iron isn't Really The issue either.

00:33:26: you know like even Even Then right.

00:33:28: well If you look at him iron strictly On its own In in those in vitro studies they do so, and the lab.

00:33:34: And then an animal studies it is fundamentally plausible that its a bit worse for the body because It's also metabolized differently.

00:33:44: To put the whole thing into numbers if you look at we were talking about colorectal cancer risk?

00:33:48: And it does make a difference whether it's up by ten percent or five hundred percent.

00:33:53: We'll talk about raw milk later on where the scale So to speak is completely different.

00:33:59: But if you practically consume red unprocessed meat regularly, you're looking at roughly a twelve to eighteen percent higher risk of colorectal cancer.

00:34:08: So that's definitely a lot.

00:34:09: I mean nearly twenty percent or fifteen to twenty percent high-risk of colo rectal cancer is definitely not nothing.

00:34:16: If you eat about one hundred grams of read on processed me today That's Not that much right?

00:34:21: You have two cold cut sandwiches.

00:34:22: you've pretty much reached that reach the amount already And that's probably around two hundred grams on average, you're already hitting that mark of roughly a hundred grams per day.

00:34:35: Right?

00:34:35: So you get there pretty fast.

00:34:37: even so I in practice...I kind of see it.

00:34:40: like you do i basically eat practically no processed meat but if anything just like steak and maybe twice a week right or sure?

00:34:50: Yeah, a schnitzel is technically a bit processed too because it's fried and has breading.

00:34:53: And that certainly not inherently healthy.

00:34:55: I don't think there's any point dancing around but as long you keep within reason watch the amount in what frequency.

00:35:04: i dont think heme irones problem maybe do still have like two three four five percent higher risk of colorectal cancer.

00:35:14: if u then counter Um areas and consume plenty of dietary fiber at the same time it balances right back out Right.

00:35:25: Yeah, I was just about to say what?

00:35:26: i mean The cell studies don't show either What happens when you eat both together write or in the same meal You know.

00:35:31: so it's kind of like

00:35:34: yeah And it's definitely So in.

00:35:37: Personally, I always think It's probably healthier To eat good meat In moderation and also get plenty Of uh fiber.

00:35:44: then if you eat exclusively plant-based sure fibers automatically included there.

00:35:51: But yeah, that's naturally not really the let say standard setup.

00:35:58: you always have to look at the overall diet and then meat is just one part of it And you can make the rest of your diet very healthy and lower your risk.

00:36:06: That way in The end maybe You break even right.

00:36:11: my point isn't To Say Meat Is Amazing.

00:36:13: Everyone Should Eat Tons Of Meat.

00:36:15: I just think the risk is obviously way lower than what ends up showing in isolated studies or especially those cell studies.

00:36:25: We're on the same page again, very nice!

00:36:28: That's that... The next topic is blood donation and iron deficiency.

00:36:34: we also got a question about this.

00:36:36: how often can you actually donate blood without draining your iron stores?

00:36:41: Should still check your hemoglobin, ferritin.

00:36:44: What's the practical approach to blood donation?

00:36:48: if you'd like do it because just want make a contribution by donating blood?

00:36:53: You could even see as longevity therapy.

00:36:57: A lot of iron theoretically isn't good either, way too much oxidation.

00:36:59: but that is whole other topic.

00:37:02: I think what bit an issue with blood donation.

00:37:08: they do run a cbc and that does get checked again, And that basically means, okay you definitely shouldn't donate blood anymore.

00:37:35: You know at that point it's pretty much a worst case scenario.

00:37:38: and um... That's why It really does make sense to maybe test ferritin once in awhile In your life or transference saturation all those iron markers.

00:37:48: We also talked about the Iron episode because that's Really?

00:37:51: The only way you know.

00:37:52: Okay Do you actually have enough iron To be someone who should donate blood?

00:37:56: Because every time you donate blood You give away roughly two hundred to two hundred fifty milligrams of iron and Replenishing that takes quite a bit of time.

00:38:07: So it's not like that back up within two days, right?

00:38:10: so in That sense It really is a huge strain on the body And that's why you really should check it once in awhile and you could definitely bring that Up at The blood donation center.

00:38:19: hey Could you maybe run ferritin as well?

00:38:21: would that be possible?

00:38:22: or otherwise if you get annual Blood work done anyway you just include then and track it a bit that way.

00:38:29: It's not something that usually just tanks completely from one month to the next, right?

00:38:34: But yeah I mean you should pay little attention to it... And i could imagine a lot of people aren't doing themselves any favors because they might have a mild deficiency that doesn't even show up on a standard cbc ...and then afterward they kind of feel a bit sluggish.. That is not something you necessarily notice right away but That basically just becomes the new normal.

00:38:59: Let's put it that way, right?

00:39:00: And so I definitely look into it regularly if i want to donate blood regularly.

00:39:08: Often when you donate blood obviously not ferritin but sometimes they draw a little tube beforehand and uh... They can measure that at point of care.

00:39:19: So go straight in this device then get your hemoglobin number.

00:39:24: that's kind of low and below a certain hemoglobin level, you're not allowed to donate at all.

00:39:27: So there is that certain check in place.

00:39:30: but yeah I mean donating blood makes total sense.

00:39:33: having an iron deficiency doesn't make sense.

00:39:36: so if there's any risk of that you should skip it because then the benefit doesn't outweigh the quote unquote damage that you cause yourself right?

00:39:46: Because an iron efficiency isn't something the body handles very well either.

00:39:50: That eventually shows up in your blood work, especially if it persists for a long time.

00:39:54: Exactly yeah

00:39:56: women so woman of childbearing age who are still menstruating need to be even more careful because they're already automatically losing iron.

00:40:05: and that's why Yeah It only makes sense If you check-in once In awhile get that screening done For yourself And look beyond just hemoglobin To check ferritin as well Because along with transference saturation those are simply the two best values to truly assess an iron deficiency.

00:40:23: Yeah, exactly yeah.

00:40:26: The next question is about milk and raw milk?

00:40:31: I think one of our listeners almost how should i put it felt like interpreted it like we were huge advocates of raw milk.

00:40:40: ultimately um the reality is that uh raw milk is definitely much more nutrient dense.

00:40:49: Then let's say the milk you buy at the grocery store, so it definitely contains a lot more minerals.

00:40:55: It also naturally has more fat.

00:40:57: right classic raw milk is obviously much fattier than then the milky can by at the supermarket and The question was just how dangerous his raw milk really like.

00:41:10: are there risks of raw milk kind of underestimated nowadays?

00:41:15: because this is raw gang This raw food movement and that's not just milk, but food in general from raw meat to honey to raw milk.

00:41:25: Arguing you should always eat everything raw because otherwise you lose so many nutrients And everything else is essentially altered or processed?

00:41:35: You don't really want that.

00:41:36: maybe before we dive into the topic What's your take on this raw crowd yourself?

00:41:40: look I gotta let's put it this way.

00:41:43: i think to a certain extent, they do have a point.

00:41:47: A huge problem we have today is that we simply consume way too much processed food and can have so many negative effects on our bodies – high caloric density, salt balance getting thrown out of whack because of it… And I don't think we need to beat around the bush at all... Fundamentally there completely right!

00:42:09: But within this whole scene anyone who's seen knows It's also aggressively commercialized.

00:42:15: You get these honey bars, then you've got to consume Manuka Honey or whatever and consuming huge amounts of honey is definitely not the right path either.

00:42:24: but sure it's obviously better.

00:42:26: if you eat fresh veggies, fresh meat and choose that over frozen pizza... Of course that's better!

00:42:33: That's why I think we're both totally on the same page.

00:42:36: And on raw milk?

00:42:37: Sure Raw Milk is probably better than pasteurised milk at the store definitely better than UHT milk.

00:42:44: So it's definitely healthier, right?

00:42:47: The real question is what comes next and you're about to show some data on that because I found it really fascinating how crazy It actually Is What Raw Milk Can Do.

00:42:55: To You know

00:42:56: Right if you factor in things like illness And all That Raw Milk Probably Isn't Healthier Per Say But In Terms Of Nutrient Profile Its Just Richer Right.

00:43:06: Raw Milk Has More Nutrients Than UHT Milk Or Pasteurized Milk but Raw milk also contains more bacteria and microorganisms that you obviously don't find anymore in processed milk, standard grocery store milk.

00:43:22: And I was honestly a bit shocked when I pulled the numbers yesterday.

00:43:27: Raw milk and raw cheese cause roughly eight hundred forty times... A factor of eight hundred and forty just imagine.

00:43:37: And about forty-five times more hospitalizations per amount consumed than pasteurized products.

00:43:45: Now, the share of people who consume raw milk is obviously very small less then four percent.

00:43:53: so not even one in twenty five drinks raw milk.

00:43:58: but these illnesses and about forty five time's more hospitalization per amount consumes them.

00:44:03: pasturize product.

00:44:05: Now the share of people who consume raw milk is obviously very, very small less than four percent.

00:44:12: So not even one in twenty five drinks raw milk.

00:44:15: but these outbreaks you hear about every now and then involving salmonella listeria brucella campylobacter those last ones might not be as well-known but Salmonellar definitely is.

00:44:25: People have certainly heard that.

00:44:26: maybe they've heard of Listeria too.

00:44:28: These are simply organisms microorganisms found in milk found in cheese that can accumulate and multiply there.

00:44:36: And the problem is just keeping raw milk, and raw cheese refrigerated isn't enough because if listeria is present in the milk it can still multiply even at fridge temperatures.

00:44:49: so simply maintaining the cold chain won't protect you.

00:44:53: now of course we should put this into perspective.

00:44:55: who is mainly affected and who out of all these illnesses in hospitalizations.

00:45:01: Who should avoid this stuff?

00:45:03: It's the classic advice I think every pregnant woman gets told to please stay away from raw foods, from raw milk raw cheese raw fish raw meat.

00:45:12: you shouldn't go to a restaurant and eat steak tartar.

00:45:15: ideally you should also avoid things like smoked salmon.

00:45:17: right even though smoke salmon isn't raw on the strict sense per se since it already been smoked but at all carries an increased risk of infection.

00:45:25: And in pregnant women, listeria has been shown to lead a significantly higher rate of fetal death and miscarriages.

00:45:32: So definitely be careful there.

00:45:34: you also shouldn't give raw milk or raw products in general too infants or toddlers.

00:45:39: that goes not just for milk but also meat fish so on.

00:45:42: You've got to be careful because who's primarily affected?

00:45:46: Exactly that pregnant woman immunocompromised people toddler's infant.

00:45:50: For an individual healthy adult The risk is still very low, still very minimal.

00:45:57: But it can still happen and you're exposing yourself to a higher risk when you consume raw milk or raw cheese.

00:46:05: in the end It's probably an individual risk assessment like if You have family with a farm And you know everything has done properly there.

00:46:15: I probably drank raw milk straight from the farm for fifteen almost twenty years Or fifteen years and I had zero issues, right?

00:46:24: Of course you shouldn't extrapolate from isolated cases to the general public.

00:46:31: But it makes a difference whether its small farm or large industrialized facility where milk is just consumed raw.

00:46:38: so i think there's distinction be made.

00:46:40: but what you certainly can't deny that this dramatic incidents are massive spike in risk I mean, an eight hundred and forty fold increase struck me as very... Although to

00:46:53: me that's also kind of yeah.

00:46:54: It's definitely crazy impressive.

00:46:55: but when you stop and think about it what is really going to happen with pasteurized milk?

00:47:00: There are hardly anything left in it.

00:47:01: they could go wrong except somebody just waiting around until the milk spoils right.

00:47:06: so i'm thinking like What else will be happening except maybe a milk allergy or whatever?

00:47:11: But okay!

00:47:12: That would have happened both.

00:47:14: So there aren't many potential reasons left And in that sense, of course.

00:47:21: That relative spike is huge right.

00:47:23: the absolute numbers really aren't that crazy and probably wouldn't be insanely crazy either if a lot people drank raw milk?

00:47:31: The problem though as you say obviously it's extremely tough to maintain that standard.

00:47:36: If you properly commercialize product do on large scale... ...that just doesn't work at all with modern supply chains.

00:47:45: I mean You have to get it directly from the farm.

00:47:47: It goes bad super fast, um... The problem though as you say is obviously that it's extremely tough to maintain that standard if you properly commercialize Just like you can't keep breast milk around forever, right?

00:48:08: So that I think you just have to put it into perspective.

00:48:10: I think back in the day It was totally fine.

00:48:12: nowadays most people don't live anywhere near a farm That sells milk so makes zero sense even bother with it.

00:48:17: But if you live out in the country i think it could theoretically be A pretty interesting alternative too real To pasteurize milk simply because per se it really is The better product objectively speaking Right but you've got that higher risk of infection looming over it.

00:48:34: Yeah, at least purely nutritionally.

00:48:37: I mean a classic hard-nosed study comparing group A drinks raw milk Group B drinks pasteurized milk and twenty years later we check how they're doing.

00:48:45: that doesn't exist here right exactly.

00:48:47: so it's mostly based on raw milk simply having higher nutrient density And maybe better ratio of certain minerals compared to other minerals than pasteurised milk does just because those processing steps aren't there.

00:49:00: but just contextualize the whole thing.

00:49:01: That is what person asking this question wanted.

00:49:04: Moving on to Omega three and with omega-three there was another question regarding let's say atrial fibrillation.

00:49:12: bringing up that dear doctor letter topic again There are videos by random youtubers out.

00:49:18: They're who now actually warning people against Against a mega tree saying yeah, you definitely shouldn't take omega- Three what?

00:49:25: What's your take on that?

00:49:27: Yeah so first off The dosage wasn't even that crazy right?

00:49:32: So you can't really argue, okay the dose was super high and therefore I'm naturally high whatever.

00:49:38: That definitely wasn't the case.

00:49:41: it was actually fairly reasonable something that would be realistic in practice.

00:49:48: What?

00:49:48: what was the case though is that people treated already had an elevated baseline risk to begin with Right!

00:49:54: That was definitely a factor.

00:50:01: And then at the end of the day, honestly.

00:50:03: The absolute additional risk of having a case of atrial fibrillation was actually also very low.

00:50:10: so it's always kind of matter how you spin numbers.

00:50:14: we just had that with raw milk.

00:50:15: okay when you compare How much more frequently something occurs with raw?

00:50:20: Milk compared to regular milk It's mind-blowing right but if you were to look at the absolute cases as percentage You'd think, wait a second.

00:50:29: No that's not actually a high risk at all.

00:50:31: it's honestly riskier for me to drive To work every morning than to drink raw milk.

00:50:36: It probably would be right?

00:50:38: Let's Be real its Probably riskier For my life and health period.

00:50:42: And um And it's always A question of how you spin the numbers Right!

00:50:46: That is definitely The case with atrial ablation thing.

00:50:49: The way I see it Depending on How you frame the Numbers They look more dramatic or less dramatic.

00:50:56: If you look at, let's say the absolute risk.

00:50:58: The additional risks when you have a pre-existing risk which was always case in these studies right?

00:51:04: Meaning that they weren't healthy people You take omega three and then you... Then you looked at the absolutely additional risk of getting atrial fibrillation And suddenly it turns out to be super low To me its much more interesting figure than hearing.

00:51:18: maybe there were this many cases.

00:51:20: That's why you always have to reframe the numbers, analyze the statistics again and then obviously everyone can make up their own mind.

00:51:29: My take is it's really not relevant And frankly we have zero evidence that has any meaningful effect in people who are currently healthy and taking it preventively.

00:51:39: Yeah man I see pretty similarly just purely pragmatically if i already had an issue with that.

00:51:45: so If I have atrial fibrillation or a specific risk profile Then You Just Don't Take It.

00:51:53: But if you want to be proactive, If You Want To Take Preventive Action Against It.

00:52:00: Meaning against everything else caused by a low omega-three index then personally I'm still going take it right?

00:52:06: i mean its very classic cost benefit analysis.

00:52:10: like u said the baseline population they tested this on was already sick meaning that doesn't apply for majority of people who don't have cardiovascular disease yet.

00:52:22: Keep that in mind to look at these studies beyond the headline because sometimes things get oversimplified.

00:52:30: Also, a lot of media outlets when reporting on it just skim the abstract and don't dig deeper into the results And then sweeping generalizations are made pretty quickly right?

00:52:40: Because who has the attention span these days To actually read through something like that in detail?

00:52:45: That's why its good people looking into this.

00:52:48: I think if you're totally anti omega three You can definitely use this study to back up your stance.

00:52:54: On the other hand, you can just as easily used a study to say hey omega three makes alot of sense but pay attention too that to your own risk profile and it's still good idea.

00:53:05: get your omega-three index into that eight to eleven range because we know on fundamental level if compare both groups people with their omega-third is fine versus there are mega-three levels.

00:53:19: two low that the person lives healthier and has way, way better health outcomes.

00:53:24: when there are mega three index is in an optimal range.

00:53:28: Right?

00:53:28: And I think that wraps up this topic pretty nicely

00:53:33: right Mario?

00:53:34: now it's time for our bio hack.

00:53:36: This time we came up with something really special a great way to save money on sports drinks.

00:53:41: We already talked about sport strings today um...we also criticized them a bit i think but we also said they can be beneficial.

00:53:50: So how can you mix your own sports drink?

00:53:54: Yeah, when we talked about electrolytes.

00:53:56: We kind of complained about how so many people are always dumping sugar and carbs into sport drinks even if they're just going for like an hour run right.

00:54:08: And just to make this crystal clear write off the bat.

00:54:11: This bio hack isn't about mixing up some fancy drink and chugging it during an easy thirty minute or one-hour jog.

00:54:20: Usually, plain water is totally enough for an effort lasting fifty or sixty minutes.

00:54:25: That means you don't need any let's say special additives.

00:54:29: yet when it goes longer than that which is super common on a bike ride For example like sixty to ninety minutes and up... ...that's when it starts paying off to take in carbs separately so your body can tap into them for energy production And that's why we have this DIY sports drink.

00:54:48: It is all about the specific ratio mentioned last time, which most energy gels rely on too right?

00:54:55: We are talking a zero point eight to one ratio of fructose to maltodextrin and covered both in todays Q&A episode when we talked about sport drinks.

00:55:09: Now what does it look like after that?

00:55:11: you can explain to stick this ratio in the first place.

00:55:18: That's pretty fascinating too!

00:55:20: So what is a recipe?

00:55:21: You can just take a standard, let us say cycling bottle.

00:55:24: they usually hold seven hundred fifty milliliters of liquid.

00:55:27: you fill that up with water then add thirty-three grams maltodextrin twenty-seven grams fructose and one quarter teaspoon salt.

00:55:39: The main thing there are sodium Meaning.

00:55:42: it doesn't need to be fancy salt.

00:55:43: It's strictly about providing sodium because we need that to replenish the sodium, we lose through sweat.

00:55:52: if you want You can also add a splash of let say lemon juice so it has a slightly more citrusy taste?

00:55:57: It's going to be sweet anyway But that sets you up pretty well.

00:56:01: What does that add up too?

00:56:03: in total We have sixty grams of carbohydrates.

00:56:07: That's roughly the amount an advanced athlete, and I don't mean a casual amateur but an advanced athletes needs per hour to fuel up and generate energy from carbs.

00:56:19: Now if you're just starting out or your in amature with zero experience using high-cobb drinks or gels then i'd recommend use half of that.

00:56:28: Half the maltodextrin, half the fructose bringing you to thirty grams of carbs total simply because it can be pretty rough on the stomach otherwise.

00:56:39: And maltodextrin is also a bit less sweet than pure glucose, like if you were to toss in dextrose for instance.

00:56:47: so It's not quite as overwhelmingly sweet As you might expect but it still definitely Not pure culinary bliss let's put it that way.

00:56:56: But just to recap If your beginner thirty grams of carbs per hour If you're a bit more advanced and have experience with gels, then you can bump it up to those sixty grams.

00:57:07: That's the standard mix I described earlier...I mean if your are highly-advanced elite pro athlete some of them need ninety to one hundred twenty grams per hour.

00:57:16: that is one and half to double the amount of maltodextrin and fructose you'd need?

00:57:21: Thats'a whole different ball game!

00:57:25: And during a race, you probably wouldn't even cross the finish line because your stomach couldn't handle it and you'd get all kinds of digestive distress.

00:57:35: That's one-and-a-half to double the amount of multidextrin and fructose you need.

00:57:41: that is whole different ball game.

00:57:42: if I hopped on a bike tomorrow in Drank that i would not feel great at all.

00:57:46: Enduring erase he probably won't even crossed the finishline beacuse your stomach could handle it.

00:57:50: can you get all kind of digestive distress?

00:57:52: so just yeah little cautious there.

00:57:56: If someone can't tolerate fructose, you can completely leave it out and replace it entirely with multidextrin instead.

00:58:02: But in that case, you shouldn't exceed those sixty grams per hour even if your a really solid dedicated everyday athlete.

00:58:09: Alright now we get to explain why actually makes sense.

00:58:17: Well,

00:58:18: first off it's sweet of you to let me explain.

00:58:20: No so what the idea behind that?

00:58:22: What are basically trying do is taking different forms of sugar at same time because there a difference between how multidextrin is metabolized in fructose.

00:58:32: Fructose just metabolize differently which why makes sense and usually in these sports drinks anyway much to the dismay of a lot of fructos intolerant folks they have look around pick low fructoes or completely free options In case also mixing glucose or stick to maltodextrin.

00:58:46: right.

00:58:47: But the magic here, so to speak is simply combining both because you get the benefit of your body being able to metabolize both at the same time.

00:58:54: That way you can naturally absorb way more energy at once than if it only took glucose or maltodextrin.

00:58:58: So that definitely makes a very noticeable difference.

00:59:02: It's actually the case that The usable amount there are stats on this its estimated To go from roughly one gram per minute up to around One point three two one point five grams per minute.

00:59:14: so pretty significant increase.

00:59:16: Um, and obviously super interesting for any pro looking to squeeze out that extra edge in.

00:59:21: I don't know an Ironman or triathlon or whatever?

00:59:23: I think for everyday life it's probably not that crucial and you can easily go fructose free.

00:59:28: but i think its a pretty fascinating insight.

00:59:31: And For anyone who has never seen multidextrin at the grocery store Yeah It is Probably Not Sold In Most Super Markets.

00:59:36: Maybe Check Places Like Rossmann Or Similar Drug Stores They Carry It Sometimes Or Just Order It Online.

00:59:42: You Can Get All Of It In Bulk And buying maltodextrin fructose and salt in bulk really won't cost much at all.

00:59:49: You'll probably be set on these drinks for the next six

00:59:52: months.".

00:59:53: Yeah, it's way cheaper than a lot of gels out there.

00:59:56: I mean gels are definitely more concentrated.

00:59:59: that is fair to say right?

01:00:00: But even with a gel you have to wash down with plenty of liquids.

01:00:04: so don't just take the gel and keep riding but drink lots of fluids.

01:00:08: That can definitely be a cool option.

01:00:10: And going forward, we're both set up with kind of like an indoor road bike right?

01:00:15: So we can test that out first hand and see how this DIY sports drink stacks up.

01:00:21: when it comes to saving a little cash

01:00:23: Yeah while you add it You almost need not just measure your heart rate the classic way but actually stick a sensor in too.

01:00:30: Yeah, see how much glucose you need.

01:00:33: It'd definitely be fascinating to see if you actually benefit from those thirty-to fifty extra carbs your taking in with that mix right?

01:00:40: Though of course it's a classic training adaptation and I'd assume most really hardcore amateur athletes might already know this tip Right!

01:00:50: If you read up on it a bit You tend to stumble.

01:00:52: But if haven't yet then Definitely give it shot And that actually brings us to the end of our Q&A episode.

01:01:03: First off, thank you so much for all your questions!

01:01:06: We always love getting them.

01:01:07: keep sending those questions away at podcastatbeyondlifespan.da or leave a comment on Spotify and YouTube.

01:01:15: sometimes we'll even answer then right away if it's about content in an episode.

01:01:19: otherwise also like save them up for a Q& A episode where can talk through together.

01:01:24: again A huge thank you to everyone for listening, thanks for watching.

01:01:28: Thanks Max and we'll catch in the next episode.

01:01:37: Ciao!