Top Health Benefits of Omega-3s
By Dr. Justin Marchegiani
Omega-3 fatty acids are essential nutrients with powerful immune system modulating and anti-inflammatory properties. It is crucial to ensure your body has enough omega-3s, as a deficiency in omega-3 fatty acids is among the top 10 causes of death in the United States!
Top Health Benefits of Omega-3 Fatty Acids
On top of being important building blocks for our brain and nervous system, omega-3 fatty acids play a major role in almost all aspects of our health. Today we’re going to take a closer look at the top health benefits of getting enough of these omega-3s in your diet!
Decreases Inflammation to Prevent and Reverse Disease
Inflammation has been touted as the root cause of all modern diseases. By ensuring you are nourishing your body with the omega-3s it requires, you are able to keep your inflammation levels low and protect yourself against modern diseases.
Reduces Risk of Disease
Along with decreasing inflammation and the diseases it causes, proper omega-3 levels have been shown to significantly reduce your risk of developing rheumatoid arthritis, psoriasis, asthma, inflammatory bowel disorders such as Crohn’s disease and ulcerative colitis, lupus erythematosus, multiple sclerosis and migraine headaches!
Reduces Depression and Anxiety
People are suffering from anxiety and depression in staggering numbers. Studies have shown a link between these conditions and neuroinflammation: inflammation of the brain. As we know, omega-3s reduce inflammation, which makes them important to remember when considering treatment options.
Not only are omega-3s powerful in fighting serious depression and anxiety, there has also been research showing evidence of their ability to help reduce PMS symptoms, from mood swings to cramps!
Studies show a correlation between higher levels of omega-3s and less instances of insomnia and other sleep interruptions. And if it’s a busy mind keeping you up, the lowering effect omega-3s have on anxiety can also contribute to helping you get a good night’s rest.
Supports Brain and Heart Health
Omega-3 fatty acids are vital for pregnant women, because they are used to make babies grow and for their brains develop! Omega-3s are important not only important for initial fetal development, they are used all throughout our lives to keep our brain and heart strong and healthy.
Boosts Immune System
Chronic inflammation has been linked to a compromised immune system, so getting enough omega-3 fatty acid in your diet to reduce inflammation is an easy first step to build up your immune system! Getting enough DHA (a type of omega-3) in early childhood has also been linked to reduced chance of developing allergies!
Lowers Risk of Cancer
Research has shown that omega-3s are powerful in warding off cancer. They are capable not only of preventing cancer from developing, but can also kill off existing cancer cells! This is thought to be because of their ability to inhibit cancer cell growth and their immune-boosting capabilities. Omega-3s make conventional cancer treatments more efficient, and can also be used as a natural cancer treatment plan!
Best Sources of Omega-3s
You might have heard of EPA and DHA– these are omega-3 fatty acids derived from fish oil and are generally said to be the best sources of omega-3s. Alpha-linolenic acid (ALA) is the third type of omega-3, and can be found in certain nuts, seeds, and meats. The following foods are great sources of omega-3s, for vegans and carnivores alike!
- Wild-caught salmon
- Cod liver oil
- Chia seeds
- Egg yolk
- Hemp seeds
- Albacore tuna
Omega-3 fatty acids are one of the most important nutrients for your body to stay healthy and strong. If you are suffering from an illness you want to overcome, are feeling fatigued, having trouble losing weight, or are looking for ways to improve your all-around health, don’t hesitate to ask for help! Click here to work with a functional medicine doctor to optimizing your health in 2018!
Foundational Nutrients for Optimal Health – Dr. Justin Podcast # 155
Dr. Justin Marchegiani and Evan Brand dive into the topic of nutrients and their importance to our bodies. Listen to this podcast and learn how B vitamins, Magnesium, Vitamin C & D, Selenium, Zinc and Omegas contribute to achieving a healthy body. Understand how these vitamins and minerals support different bodily functions and gain an understanding on how their deficiencies affect our health and cause unfavorable symptoms.
Explore other topics related to nutrients as they answer questions about leaky gut, H.pylori and some blood pressure medications which contribute to nutritional deficiency. Know some of the best sources of supplements and product recommendations which have been proven effective based on their practice and professional experience.
In this episode, we cover:
09:00 B vitamins
11:25 Minerals + Magnesium
28:15 Vitamin C, Selenium
36:26 Vitamin D
Evan Brand: A happy Monday. If you’re watching in the future I guess the day doesn’t matter but for us it does.
Dr. Justin Marchegiani: I had a great weekend, man. I was doing a little waterskiing action today. It was phenomenal—actually yesterday, I’m sorry. Great, great day and back in the saddle for an awesome Monday. Got some patients coming up right after our live podcast. How about yourself man? Anything good happening for you?
Evan Brand: Uh—Actually, Yeah. I’m going to create a pretty cool piece of content as soon as you and I get off the call together, I’m gonna go eat some lunch and a I’m gonna drive about an hour away to a local hemp farm where there’s a guy who has a Kentucky hemp oil company that I’ve been seeing his products everywhere. His son was having a major seizure disorder. His son was having hundreds of seizures within a week. And he started to use cannabis extracts to help his son and now his son has not had seizures for years— several years. And so this guy he moved from Northern California where he was growing medical cannabis and now he’s just growing hemp in Kentucky and so I’m driving to the farm. I’ll probably end up doing a podcast with him coz I don’t think it’s gonna be easy to do it in the field, but I’m gonna try to take my camera and puts— maybe a 45 minute little video together, try to interview him, get a little bit his story and share his products coz I’ve been using the CBD with my clients. And as you and I talk about with inflammation and the anti-anxiety benefits, you can pretty much use it with anyone. And it’s going to help regardless of the case whether it’s like Lyme or Hashimoto’s or H. pylori. Whatever we’re dealing with our clients, I mean we can pretty much use CBD across the board and we might notice some beneficial changes and it’s definitely not gonna hurt somebody. So looking forward to going to meet that guy. And stay tuned because I have a video probably the next week that’s gonna be published on it.
Dr. Justin Marchegiani: Love it. Yeah. I think CBD has some really good benefits. I use on handful of patients for pain issues, for sleep issues, uh—for anxiety, just from immune balance. And I do fine. It’s— it’s very good. CBD or Cannabis Diol is the non-psychoactive component of marijuana or hamper cannabis, if you will. THC Tetrahydro Cannabis that’s gonna be the part of the marijuana that gets you high and kinda gives you the munchies. So you get some of those benefits with the CBD without the, you know, the higher the munchies afterwards. And I’ve seen it work very well with seizures like you mentioned, very well with autoimmune and pain stuff. I mean it can be very therapeutic. I don’t think it fixes the root cause but I do think it’s very, very therapeutic. It can help.
Evan Brand: Right. Well said. Yeah. Definitely not gonna fix the root cause but I’ve had some people too that are in California, other states where they can even get recreational cannabis and I tell people go for it if they asked me because if they’re doing a tincture or they’re doing a spray or sublingual, they’re not having to smoke, they’re not having to use a vaporizer if they just don’t want to get the high, there’s— there’s tons of different options where you can do a high CBD. And a very tiny amount of THC where people can help fix their sleep. I had a __ in California she’s had chronic pain. She’s had Lyme forever. She said if she does CBD by itself, does pretty much nothing; but when she adds just like a milligram, so do say, 10 to 50 mg CBD, 1 mg THC, all the sudden the synergistic effect happens and the pain goes away.
Dr. Justin Marchegiani: Yeah. They can be very helpful. It’s a good tool in your functional medicine uh— pockets, so to speak.
Evan Brand: Yup. Hey, Robert, thanks for joining us. James, thanks for rejoining us. Our topic, well, we figure we’ll do a Q&A but our topic initially is about foundational nutrients kind of what the things that are actually worth your time and money because Justin and I were so many people come to us after they’ve been to other functional medicine practitioners. And we’ve got a kind of clean up the mess and there’s like 20 or 30 or 40 supplements that people are taking. And we like to try to whittle that down to just some of the foundations. And some things people are taking might help and can’t hurt, but if you’re spending a thousand bucks or something crazy amount on supplements, we really want to give you the stuff that just gonna move the needle coz why take something if it’s not gonna do stuff for you.
Dr. Justin Marchegiani: 100%. And again, kinda foundation before we go in is a Paleo template to start. And again, that’s macronutrient agnostic. It could be high-carb, low-carb, high-fat, moderate fat, high-protein, moderate protein, right? So we’re just focusing on the anti-inflammatory, nutrient dense, low toxin foods. That’s number one. And then from there, the next step above that is making sure we have the lifestyle stressors in order: sleep, hydration, uh—not eating when we’re really stressed, that’s number two. And number three is actually making sure we can digest the foods that we eat. We eat a really good diet but we can’t break it down. That’s the equivalent of going to the grocery store and leaving that food out on the counter, not putting it in the fridge for a week or two. It’s gonna rot. So the next step above that is HCL and enzymes and digestive nutrients so we can break those really good foods down. That’s our foundation. And once we have that, that’s where I think some of the nutrients come in. So with my patients, all of them, they’re on all either the Multi Nutrients Supreme or Multi support pack which has the extra, kinda stress handling nutrients that are gonna be in there which are gonna consist of high-quality B vitamins that are methylated or activated like P5P uhm—of course, like your B1, B2, right? Thiamine, riboflavin right? These are all—niacin—These are all important nutrients. Of course, activated LMTHF folate, of course, methylated B12 or some kind other adenosine hydroxy B12.
Evan Brand: Yup.
Dr. Justin Marchegiani: Uh—chelated minerals like calcium and magnesium and zinc and selenium, right? All chelated meaning they’re bound to specific amino acids, so that we can have better absorption. When we have an amino acid, kind of uhm—they’re next to it, it’s like an escort or a bodyguard for that nutrient to get where it needs to go in the body, if you will.
Evan Brand: Yup. Well said. A lot of these nutrients people are—I’m hearing feedback. What’s going on your end? Maybe your speakers are a bit loud.
Dr. Justin Marchegiani: I’m good on my end. I don’t hear anything here.
Evan Brand: You don’t? Okay. Leave us a comment in the YouTube if people hear the feedback at all, if you hear my voice echoing. A lot of people are so deficient in nutrients, even with an organic diet. And that is something that you and I see and measure on the stool test and then we see and measure that on the organic acids test, too. You know we’ve got a lot of people that come to us because they’ve heard us talking about like a ketogenic diet or some other high-fat diet. But then we can measure something called the steatocrit on the stool test. And so, if people wanna quantify, “Well how am I actually digesting”, “What can you guys teach me about my nutrients?” and “My diet’s perfect, I’m one of those guys, I want to try to fix everything with diet”, well, we can take a look and see if that’s actually working for you. So if we see steatocrit that’s high, that’s a fecal fat marker. You can look at your stool, of course, but it’s better to have a number. And if we see that your fecal fat marker’s high, well, we know we’ve got to give you some good fat digesting enzymes, help out the pancreas help out the gallbladder. And then also on the organic acids panel, we’re going to look at the amino acid markers, so we can see do you have the raw breakdown materials? Coz your proteins—like your animal proteins and pastured animal products—those are all made of amino acids. That’s like the breakdown products. Stuff like those and that’s what fuels your brain chemicals, your neurotransmitters and so, if we see you’re super low on amino acids, that’s a problem. So we have to fix it.
And like you mentioned, why is it happening? Well could be infections like Robert is uh— he’s a left us a comment here. He is talking about that he’s had Blasto, he’s had Klebsiella, he’s had Citrobacter—
Dr. Justin Marchegiani: Yeah.
Evan Brand: He’s resolved a lot of his infections through Dr. J’s uh—antimicrobials, which is awesome. I guarantee you are getting robbed for a long time of your—
Dr. Justin Marchegiani: 100%. 100% So the first thing is, right, we have that kind of diet. So think of like your health is like running a business. So every year that you’re unhealthy is like a business, right, having more expenses than its profit, right? Where then its revenue— gross revenue, right? So you’re going a little bit more into debt, a little bit more into debt. The difference is you don’t go into bankruptcy court, right, and go bankrupt. You have symptoms. And those symptoms eventually may lead into a cluster of diseases or pathology whether it’s diabetes or it’s just obesity or maybe it’s cancer or heart disease or you’re just in this in between where you kinda have chronic fatigue, you don’t feel good, you’re kind of depressed. And then you’re in this in between where you go to the doctor and they’re just like, “Oh yeah, you’re just aging.” or “Here’s an antidepressant.” or “It’s all in your head.” And then you’re stuck with these kinda in between kind of diagnoses where you’re not— you don’t have a disease, but you sure don’t feel good and you’re not getting any answers, right?
Evan Brand: Yup.
Dr. Justin Marchegiani: So that’s kinda the big thing that we see. So we’re like, alright, so imagine that that’s the equivalent of business $1 million in debt. Well just because you start having good business practice and start pulling a profit, you gotta now make above and beyond that million before you start coming back in the black. So that’s where it’s really good for some of these supplements to come in because they kinda, you know, act like a mini bailout or a mini—a mini business loan to kind of bring you back in the balance. So things like B vitamins are great because you burn these up when you’re stressed. And if you have a lot of dysbiotic bacteria, these cre— the good bacteria produce healthy amounts of B vitamins. If you have a lot of bad bacteria, you’re not getting the B vitamins and you’re also getting a lot of toxins, too, which create leaky gut and create more stress and cause you to burn B vitamins and also creates a lot of lactic acid which eats a lot of your B vitamins. So B vitamins are really important first step. And we have B vitamins like B1, which is Thiamine or B2, which is Riboflavin or B3, which is Niacin and B6, which is Pyridoxine 5 Phosphate or Pyridoxine Hydrochloride, B9, which is Folate, uhm—B 12, which is amino, B12, right? Uhm—Methylcobalamin Hydroxyl Adenosyl Cobalamin, right? These are important B vitamins especially if you’re a vegetarian. B12 is gonna be one of those that you’re missing. So any comments, Evan, on the B vitamins and how important they are.
Evan Brand: Yes, sir. Absolutely. And I’m gonna address Robert’s question at the same time answering uh—or adding a comment. He said “Can these infections result in high homocysteine levels?” The answer is absolutely yes and there’s a journal that I’ll send over to Justin so we can put it in the show notes. It was American family physician was the literature but it was an article all about vitamin B12 deficiency and basically what happens is whether it’s H. pylori or like they even talk about in this article which is surprising coz most conventional medical people they kinda disregard parasites, but it’s talking about the link between parasites and B12 deficiency and then the link between B12 deficiency in elevated homocysteine levels. So, yes, we may give you some type of supplement, It’s gonna have the B12 like we always talked about. We’ve gotta get to the root cause, too. So we’ve got to fix those infections like I’ve had. We gotta fix those, too, at the same time while supplementing. So let me send it to you, Justin, so we can—we can share with the listeners.
Dr. Justin Marchegiani: That sounds great. I think B vitamins are really important just number one because of the stress component; number two because of the gut bacteria component; and then number three just to kind of—most people are still stressed so they need those B vitamins just to help kind of breakeven every day. So that’s the first component. Uh next let’s talk about minerals. So one of the first important minerals is gonna be magnesium because it’s a mineral that has over 100 or 1000 roles 1000 and enzymatic roles in the body, right? It has a major effect on dealing with enzymes. So with Krebs cycle, with energy, with blood pressure, with mood, with, sleep, with relaxation, with stress. Lots of different roles in the body and it’s one of those that are just incredibly deficient in our food supply. There’s lots of studies on magnesium deficiency and that’s it literally prevalent over 50% of the population. So this is important and if we’re not eating organic, then the magnesium in our food will be lower. So magnesium is one of these things that we wanna make sure is in a high quality supplement. I put it in my supplement via magnesium malate. So it’s bound to malic acid which is a Krebs cycle kinda intermediary nutrient. So it’s really important for the Krebs cycle and that way we can at least guarantee a couple hundred milligrams but because it’s chelated, we you know, it—more of it gets into where it needs to go which is really important. So magnesium is another one of those very important nutrients.
Evan Brand: Good. Well said. Yeah. And if you bought magnesium at Walgreens or CVS or Walmart or Target probably magnesium oxide, we talked about this before, but it’s about a 4% absorption rate. So if you’re taking 100 mg, you’re getting 4% of that; if you’re taking a 1000 mg, 4% of that. So take a look at your supplement bottle, flipped it around and look at the form of magnesium. If it’s oxide, you could use it for constipation that’s about the only benefit. But like Justin’s talking about the to help fuel the enzymatic processes and help Krebs cycle and promote energy and all that, it’s not going to do anything. You’ve got a look at the malate’s; you’ve got a look at the taurates; you’ve got the citrate’s; the—
Dr. Justin Marchegiani: Glycinate.
Evan Brand: Glycinate, the threonate. So there’s many, many good ones out there. And Mercola, I don’t know if he’s just saying this like anecdotally or if he’s got some literature on it, but Dr. Mercola’s recent talk about EMF and how he believes that the magnesium can help mitigate the EMF and he’s recommending like 2 g a day.
Dr. Justin Marchegiani: Uhm.
Evan Brand: — of different forms of magnesium. It makes sense, but I don’t know the mechanism of how that would help.
Dr. Justin Marchegiani: Interesting. Well if we look at the big magnesium foods, right? Magnesium is gonna be lower in foods, but it’s gonna be highest in our green vegetables— spinach, swiss chard, uh— pumpkin seeds uhm—you know, kefirs, things like that, almonds, some legumes, avocado, figs, dark chocolate—dark chocolate’s a really good one, uh— banana. Again, you just have to be careful because if you’re kind of having autoimmune issue, more on autoimmune template to start, well, seeds are out, any dairies out, legumes out, uhm— some of these—half your foods are gone.
Evan Brand: Yeah.
Dr. Justin Marchegiani: So you have to be careful like the big things are gonna be high quality dark chocolate, uh—lots of good greens. And if you can do one of these nuts or seeds like the pumpkin seeds I mentioned, that’s a really good place. But if not, that’s were leaning on a good supplement is gonna be helpful, but the green veggie, I think will be the key uhm—to that. So we just gotta keep in in mind, you know, there may be some foods that are really good for us made nutrient profile but they may have an inflammatory profile that’s— let’s just say, kinda contradicts or kinda—the risk outweighs the benefit of getting that nutrient coz of the inflammation.
Evan Brand: Yeah. I agree. So if you’re autoimmune protocol, if your digestion’s compromised, which it probably is if you’re on an autoimmune protocol coz you probably had an autoimmune illness and that’s what we’re recommending an AIP diet. Sounds like a magnesium supplement will be much— much, much more necessary and helpful. Uh— we had a question from Linda. She said, should she be concerned if every time she goes to the stool, so every time she poops uhm— there’s an oil slick.
Dr. Justin Marchegiani: I don’t know if I would say– I don’t know if I would say scared but concerned, oh, right, yeah. I mean I would be scared if there was blood in the stool.
Evan Brand: Right.
Dr. Justin Marchegiani: Like you know decent bit of blood and it wasn’t just from a tiny bit of a hemorrhoid issue. But if I saw blood in the stool, I would be scared, for sure. I would definitely get that—some kind of a hem—some kind of an ulcer or cancer, make sure that’s ruled out. But with just the slick in the stool, I would be concerned because you’re not digesting your fat which means vitamin A, D, E, K your fat-soluble nutrients like your long chain fatty acids like EPA or DHEA or you know, coconut, good fats like that, you’re not absorbing those which means you’re gonna have blood sugar issues and you’re gonna have malabsorption, for sure.
Evan Brand: Yeah. Absolutely. So in that case, Linda, if you listen to us before, we’ll sound like a broken record, but if not, uh— you know, if you’re working with Justin or I, what we’re gonna end up doing with you would be looking at the stool test, we’ve gotta measure that fecal fat, the steatocrit marker, we’re gonna look for infections. So we’re gonna look for parasites; we’re gonna look for yeast; we’re gonna look for fungus; we’re gonna look for anything that’s gonna be stealing your nutrients or messing up that absorption. H. pylori if that’s suppressing the parietal cells that make hydrochloric acid in the gut. Now your whole digestive cascades is falling apart, we’re gonna look at medications. So if you’ve got a history or your currently taking some type of acid blocking drug we’ve got a factor that in coz that’s such a huge factor for fat digestion, too, if you’re just suppressing that. So we gotta look for those underlying causes but eventually, yes, we could fix the situation and probably add enzymes back in. Let’s address uh—Haley’s question, too, Justin, coz uh—it kinda ties into this. She said that she’s— her digestive enzymes can make your pancreas and gallbladder quote unquote lazy. What are your thoughts? We know that’s not true. With melatonin, yes, you can turn down the production of melatonin if you supplement. But with enzymes, my understanding is we’re only feeding the fire. Justin, can you comment.
Dr. Justin Marchegiani: Well even with melatonin I talked to Dr. Ron Rothenberg about that and he says long as the dose is relatively low that that won’t happen coz it’s a positive feedback loop with these things. But when it comes to hydrochloric acid and enzymes, one of the major feedback loops for HCl and enzymes is gastrin, right? And gastrin when you take supplemental HCl, enzyme levels are –or gastrin levels don’t drop. So it’s not like you get testosterone testicle shrink in size.
Evan Brand: Yeah.
Dr. Justin Marchegiani: It’s not like that. So my bigger concern is that someone’s not making enough enzymes because they don’t have enough hydrochloric acid in the stomach and my concern is that’s— there’s not enough HCl on the stomach because of the sympathetic stress response, right? That fight or flight from food or from emotional stress or physical stress, so we, of course, we’re fixing that stuff upstream, right? Eating in a good, stress-free environment, not hydrating with food hydrating before, you know, we’re after biting after an hour or two but after, you know, 15 minutes before. And then we’re taking enough hydrochloric acid to lower the acidity so we can activate our own enzymes. But taking something is gonna be great coz I’m more concerned about that food sitting in your gut and not being digested and basically rotting and rancidifying and putrefying, creating stress by sitting in your gut.
Evan Brand: Yup.
Dr. Justin Marchegiani: That’s my bigger concern.
Evan Brand: I agree. So we hit the minerals. You talked about those you did great. We hit our magnesium which is gonna be probably number one. There’s a whole organization dedicated to magnesium deficiencies. If you type in gotmag, it think it’s gotmag.org. There’s like stage 2, 3 and 4 symptoms. You could even have insane symptoms, big issues, heart arrhythmias, atrial fibrillation, all sorts of other like heart-related issues due to magnesium, if you’re deficient. So if you’ve got some heart flutters or some weird symptoms, the cardiologist, they’re not gonna know you’ve got a magnesium deficiency, they’re just gonna end up putting you on like a beta blocker or some type of heart rhythm drug like they’ve done to my grandmother. And they’re not addressing magnesium and these drugs they’re using are likely gonna deplete magnesium even more. So we could get into some really, really big serious health implications if we don’t address something that simple as magnesium.
Dr. Justin Marchegiani: Oh, hundred percent. So again, big source of magnesium, in my line, I have one called Magnesium Supreme. That’s a magnesium malate. That malate’s are– the malic acid so that helps in the Krebs cycle, it helps with energy but also has a relaxation effect. So that’s one of the ones I formulated. I still even like a little bit of magnesium citrate at night. I think it’s great. It may not be the best absorbed, it’s cheaper but it’s still good. So I like my Magnesium Supreme and then we use the Malate— Magnesium Malate in all the multis. And the multi-nutrients Supreme, in the twice or in the Multisuper pack. So that’s kind of what we have. I like those. I use those daily. I think they’re great. And then for kids that may be uh—you know have serious gut issues, we may do like a magnesium threonate kinda gel to help or magnesium chloride kind of uhm—Epsom salt bath, too.
Evan Brand: Nice. And with the anxiety like PTSD, traumas, phobias, the supplement in my line is called Calm Clarity. And I’ve used that one with great success with people especially veterans who come back from war and they’ve just got a lot of emotional trauma or women who’ve been through some type of abuse threonate crosses the blood brain barrier. So that’s another form of magnesium and not any one form is perfect but you can use a combination of these. So like Justin mention, you wanna cycle. Maybe you’ve got some malate here, you’ve got some citrate here—
Dr. Justin Marchegiani: Yeah.
Evan Brand: You can add different forms.
Dr. Justin Marchegiani: Yeah. And then we’ll put show notes and links to some of these things. So if you guys want to support the show, we always appreciate that. We’re just trying to get you the best information possible. Now, I talked about the magnesium foods. Some of the B vitamin foods, okay? Again, you’re gonna have like if you go online and look you’re gonna see the fortified ones which are gonna be cereals and orange juices which is basically crappy, crappy B vitamins.
Evan Brand: Garbage.
Dr. Justin Marchegiani: The worst quality. So do not count on any of the B vitamins from those foods. And number one, you shouldn’t be eating those foods, anyway coz they’re very high in sugar. With the orange juices and the grains are obviously gonna be the gluten thing which are gonna be inflammatory as well. So cut those out, nix those out. But you’re gonna do really with fish, with vegetables, with fruits, with meats, with leafy greens, egg yolks. So a lot of the Paleo versions of those are gonna have super, super high amount of B vitamins which is great.
Evan Brand: Yeah. Like Pop Tarts, like fortified with 12 vitamins and minerals. It’s like, “Oh yeah, let’s just eat pop tarts, high fructose corn syrup and genetically modified glyphosate sprayed wheat flour. We’re gonna be just fine.” Not true, not true, not true.
Dr. Justin Marchegiani: Remember, when you take in a lot of sugar and refined carbohydrate, all that refine carbohydrate converts to sugar and when you look at the Krebs cycle, how that Krebs cycle pumps around and it goes through all these kind of uhm—you know, reduction reactions where all these hydrogens kind of accumulate. It takes magnesium to run those cycles and if you’re basically—if it’s costing you more magnesium to run the cycle than you’re getting in, this is what we call nutrient debt, right? You’re not getting as much from it than you are— for the cost to run it, okay? So keep that in the back of your mind.
Evan Brand: Luckily the human body is resilient. I mean if that— if we we’re like a car, you and I use car analogies, if we we’re at such a nutrient debt like most people are, the car would be dead. But luckily our body will still survive. You just won’t thrive in these situations. You could have hair issues, skin issues, nail issues, like you said, autoimmune diseases, cancer, you’ve got bad skin, you’ve got acne, you’ve got poor sleep problems, you’ve got anxiety, depression, you’ve got chronic fatigue, you’ve got obesity. I mean, a lot of these diseases that have skyrocketed 10,000% over the last 20 years, there’s many, many factors that we can address in one podcast but like you mentioned, just a nutrient— the nutrient density of the soil has been reduced which is why—and I didn’t tell you this yet, but I uh—expanded my property. I bought the acre next door as well.
Dr. Justin Marchegiani: Oh, cool.
Evan Brand: I’m gonna have a 1 acre farm and I’m gonna have as much of my food come from that as possible. Not the meats coz there’s a couple restrictions on having animals but my goal is to provide 50% is my goal. Uh— 50% of my own food. I’ve already grown stuff this year. I’ve had watermelons. Last year, I had bunch of sweet potatoes, I had strawberries, I had broccoli, carrots, all organic homegrown. There’s no more local—
Dr. Justin Marchegiani: That’s great.
Evan Brand: ..that you can get than your backyard.
Dr. Justin Marchegiani: That’s great. And you can even team up with some farmers and make a deal and say, “Hey, you can use my land and I’ll give you half of what’s on there.”
Evan Brand: I know.
Dr. Justin Marchegiani: Coz then you don’t have to worry about it at all. And you kinda make this deal, they get free land but they get half the food. Hey, there’s enough food for you and your family. The rest may go bad anyway, so you may end up giving it away, anyway. So that could be a good deal for you.
Evan Brand: Yeah. I’m gonna try to do some pecan trees and I’ve got all sorts of ideas.
Dr. Justin Marchegiani: Cool. Yeah. Very cool, man. I think it’s important that uhm— people have to understand that your body is like a business. When a business starts having low profits and starts— the revenue starts dropping, the business has to either get incredibly efficient or typically, more than likely, lays people off, right? It fires people, right?
Evan Brand: Yup.
Dr. Justin Marchegiani: And it goes off, it fires people that are least essential to driving the profit. Well, the body does the same thing. It just starts allocating resources to other areas. Some dead skin, it’s okay, we’ll have some irritation, it will get wrinkly and creepy, it’s okay, no problem. Fingernails—weaker, more brittle; hormones will be a little bit lower that means you’ll have a lot of cycles, you know, symptoms with your cycle; you’ll have lower libido; you won’t be able to recover from strenuous work out; you won’t be able to put on muscle, that’s okay, no big deal. And uh—yeah, we won’t—we won’t put it– inflammation as much so you’ll be a little bit more achy, you know, you’ll be little bit more prone to osteopenia or osteoporosis. That’s how the body thinks. Uhm– that’s how it allocates. It’s all about survival. We are really about surviving. So those nutrients help run those systems. We really want to make sure that we have enough nutrients to run systems. There a lot of people they’re focused on calories and if you’re eating a real whole foods those calories will have nutrition, but today, it’s possible with the whole pop tart analogy or the junk food analogy, you can get a whole bunch of calories and not a lot of nutrition on the flipside. So you gotta keep that in mind.
Evan Brand: Agreed. You wanna hit a couple more questions or should we try to move the conversation into some more nutrients. I’ve had vitamin C just echoing in my brain that I have to just talk about vitamin C.
Dr. Justin Marchegiani: Let’s hit that. I wanna hit one last thing on magnesium and we can tie it to vitamin C. There’s a lot of the medications that are out there will actually create nutrient deficiencies. And one of the biggest ones are the blood pressure medications, the water pills, the Hydrochlorothi—Hydrochlorothiazide, the Lisinopril, the ACE inhibitors, right, the beta blockers. These will actually create magnesium deficiency which magnesium is really important for regulating blood pressure, so that actually create more blood pressure, which creates more dependency on these medications. So you can see that vicious cycle. So keep in mind the nutrient deficiency aspect with these drugs. Same thing with birth control pills and B vitamins as well and magnesium. So those are couple of common medications. And then the granddaddy of them all is gonna be the acid blockers that will affect nutrients in many directions, B vitamins, minerals etc.
Evan Brand: Yup. The Omni— is it Omni with an “n” or is it “m”? Omne—
Dr. Justin Marchegiani: Omneprozol. O-M-N-E and then prozol.
Evan Brand: Okay.
Dr. Justin Marchegiani: Yeah.
Evan Brand: That’s great.
Dr. Justin Marchegiani: Prilosec that’s the trade name of it. That’s the—Omneprozol is the generic. So yeah, these are the medications. These are the family of meds we got to be careful of. So, kinda tagging into your vitamin C. I’ll let you the ball with that Evan.
Evan Brand: Yeah. I just wanna—one more comment on the Prilosec.
Dr. Justin Marchegiani: Yeah.
Evan Brand: And the thing that’s scary is these acid blockers used to be prescription and now they’re over-the-counter. So people just go to Target and they just go buy a 48 pack of these, six month supply and they throw that giant value pack 20% more pills into their shopping cart and they just go home, “Oh, yeah, Prilosec.” It’s like, “good God”
Dr. Justin Marchegiani: It’s really interesting because you know you get all the people that say, “Oh, you have to be such a super, super smart medical doctor to prescribe these drugs. They’re so dangerous. You need to have, you know, a medical Dr. kinda looking over you. And of course, that it—that is true with in a lot of cases, yeah, they contradict themselves coz then these drugs seven years later when the patent goes out, once they go generic and there’s no money behind them, they go over-the-counter.
Evan Brand: Oh my God.
Dr. Justin Marchegiani: Look at Ibuprofen, right? It kills 20,000 people a year and now it’s over-the-counter. It’s okay.
Evan Brand: Ugh. Insane isn’t it?
Dr. Justin Marchegiani: Yeah. So I mean, you kinda talk on both sides of the mouth and you know, we pointed out. Uhm so, yeah, in general, the medications that you’re gonna see that are gonna be out there, primarily are gonna be the patented ones. Once that seven-year patents off or if they can create a mini-me version of it, then it’s over-the-counter and anyone can buy it. It’s up for grabs now.
Evan Brand: Fortunately, beta-blockers and antidepressants are still prescription only. So, that’s good. We’re saving a lot of issues with that. But yeah, let me get back on subject. Vitamin C is huge. It’s gonna be stored in the adrenal glands, typically.
Dr. Justin Marchegiani: Yeah.
Evan Brand: So Justin and I are gonna measure your nutritional markers when we run organic acids testing on you. We’re gonna look at a lot of nutrients. Nine times out of 10 vitamin C shows up low because people burn through it like jet fuel, just like B vitamins that Justin mention about stress, same thing with vitamin C. There is a reference range most people aren’t even on the map. I’m seeing people at like a point level, like a decimal point level when they should be hundreds of times higher. So I’m typically gonna be using about 2000 mg and I’ve had people say, “Oh Evan, I’ve taken vitamin C for years they still show up low because they were using some garbage they got at like a health food store. Even thought it’s a health food store could still have inferior quality or it’s a consumer break— consumer grade product they bought at Whole Foods or Amazon or somewhere else. And they’re not using professional grade or they’re just using ascorbic acid only, which is decent. But to really boost up the levels, you’ve got to have the antioxidants with it. The quercetin, the rutin, the bioflavonoids.
Dr. Justin Marchegiani: Mixed ascorbate.
Evan Brand: Yeah. You gotta have the mixed ascorbates, too. You’ve got the magnesium ascorbate, the calcium ascorbate, the sodium ascorbates. If you just do—like what is it? emergency that garbage that they sell at the check out line at Walgreens or other places where it’s not only is it just rate ascorbic acid it’s got fructose in there, too, which is gonna destroy blood sugar. That’s not gonna do anything. You could buy a year supply of that and not move the needle. Dr. Justin Marchegiani: Hundred percent, man. So may—uh—Vitamin C is really important. I also say selenium is one of these things that are very important as well because it’s important for thyroid conversion. Uhm— it’s important for liver detoxification, it’s important precursor for glutathione, right? And we like to give that neither like a Selenium Glycinate or Selenium Methionine kinda bound to one of these sulfur amino acids.
Evan Brand: Let me ask you this.
Dr. Justin Marchegiani: Yeah.
Evan Brand: What do you say to all these people, “Oh, Justin, I don’t need Selenium. I eat three Brazil nuts per day.
Dr. Justin Marchegiani: Well I mean I think that’s a really good source of selenium; the problem is the amount of selenium in those brazil nuts can vary tenfold. So you could either be getting 50 µg or 500 µg. So the problem is you just don’t know how much you’re getting in each of them. So I think it’s good if you wanna do a Brazil nut or two a day. Just make sure that the uhm—the multi you’re taking guarantees you at least 200 µg of selenium per day. And I think you’re in a really really, good place.
Evan Brand: Yeah. And we talked about the absorption issue. So if somebody has got some gut bugs, doesn’t matter if you eat the Brazil nuts. You could probably eat a whole bag and not boost up selenium, if you’re deficient and you’ve got things stealing your nutrients or compromising your digestive quality.
Dr. Justin Marchegiani: Exactly. And it’s just good to have that insurance policy with selenium. Uh—it’s gonna be hard to overdose with it if you’re in that 2 to 400 µg range and you’re using a good quality like Selenium Methionine. You’re gonna be in really good shape. And again, just kinda tag teaming, we got a lot of people talking about hormone stuff. Selenium is really important for hormones especially testosterone and then we even have Zinc, right? Whether it’s zinc aspartate or zinc methionine or uhm— zinc’s really important. The zinc fingers have a lot to do with the genetics like the DNA the epigenetics. So having enough zinc is really important to activating— having good affects our epigenome. Zinc is extremely important for making HCl. It’s a really good building block for our sex hormones as well. So gotta love zinc and when you’re stressed and you have low hydrochloric acid level, zinc can go low. And you can do is a tally test. We do some Zinc Chloride or—is it Chloride or Sulfate? I was getting confused.
Evan Brand: I think Sulfate for that.
Dr. Justin Marchegiani: Yes. So Zinc Sulfate. We could do a Zinc Sulfate test. The more metallic you’re tasting it is, the better— the better your Zinc is. The better or the more neutral taste, the lower your zinc is. That’s a good little kind of rule of thumb test.
Evan Brand: So people heard that, they’re like, “What the hell is he talking about?” So basically, uh—Justin and I can send a high-quality liquid Zinc Sulfate and based on the status of your zinc, that will change the flavor of the zinc. When I took this test a few years ago, I think they say, “hold it in your mouth for up to 30 seconds” So you put a little bit zinc in your mouth, you kinda gently swish it around. I swallowed it,. I tasted nothing. That was when I had all those infections. I literally tasted nothing. It tasted like water. My zinc was trashed and then as you improve infections, you get your digestion better, your supplementing with the right type of zinc, all the sudden you could put the zinc in your mouth and then it almost tastes like your licking a piece of metal like right away. That’s the goal but would you say, Justin? 95% of people they’re not going to taste the metal right away which means they’re super deficient.
Dr. Justin Marchegiani: Yeah. I mean a lot of them are gonna be deficient if they have gut issues or stress issues or malabsorption those kind of thing for sure. So I think that’s a really important one look at. So we hit the Vitamin C, we hit Magnesium we hit Selenium and we hit Zinc.
Evan Brand: I’d say Omegas and vitamin D would be two others we have to mention.
Dr. Justin Marchegiani: Yeah. I think Omega-3 is really important which is—the typical Omega-3 fatty acids there is ALA Alpha Linolenic Acid. That’s the omega-3 in flaxseed oil. We have EPA which is 20-chain carbon which is Eicosapentaenoic Acid, that’s EPA. And then we have the_ DHEA. These are the 20 and 22. The EPA or the DHEA are the fats found in fish oil. These are the really important ones. These have all of the anti-inflammatory action. They help block this prostaglandin E2 pathway which gets inflammation jacked up. They also are really good building blocks for the brain and the neurological system. And the ALA are the Alpha Linolenic Acid from the flax seeds and the vegetables, that actually has to get converted via this enzyme, I think it’s Delta 5 Desaturase. And that enzyme converts the 18 carbon to the 20 carbon and things like insulin resistance and inflammation and stress can affect that conversion and knock it decreased function by 80 to 90%. So you’re not getting those really biologically active omega-3 fatty acids when you’re doing a lot of the plant-based Omega-3’s because of those mechanisms I mention. So getting the really good Omega-3’s from the fish is going to the best way. Plus the fish actually bio accumulate how the plants get it which will typically is the algae, right? A lot of the good vegetable, Omega-3 supplements vegetarian ones are gonna be algae based. Well the fish concentrate the algae. It’s kinda like the grass that cows concentrate the grass. So you’re kinda getting that bioaccumulation in a more concentrated form when you’re doing some of these really good fish oils.
Evan Brand: Well said. Yeah. Pastured meats, too, you will get some— you will get some fatty acid. So your bisons, your elk, which are my two favorites.
Dr. Justin Marchegiani: Yeah.
Evan Brand: Your grass-fed beef, pastured pork. I would assume you’d get some from pork.
Dr. Justin Marchegiani: Yeah. More than likely you’re gonna get some from any of the animal products. The healthier they are, the more pastured they—the more pastured, the more biologically appropriate their diet is, uhm— the better chance that you’re gonna get more of these Omega-3 fatty acids than the more inflammatory Omega 6. But again, Arachidonic Acids are really important building block which is an Omega-6 fatty acid, but that’s gonna be a really good fat, too. So you don’t want to say, “Oh, all Omega-6 is bad. It’s just gonna really be a lot more of the Omega-6 that are gonna be driven from vegetable oils like refined vegetable oils, right? The good vegetable oils are gonna be olive oil which is a—a Oleic Acid which is really an Omega-9, your—your uhm—short chain fatty acids are gonna come from your butters and ghee which that’s gonna be more animal-based. MCT oil or your Caproic, Caprylic uhm—Lauric acids. These C6, C8, C10, C12 fatty acids, these are gonna be in the coconut. That’s great. Uh—so those are gonna be some of the really good ones to start with. All avocado oils, another really good neutral one as well.
Evan Brand: Yeah. I just wanna point out the fact that we’re hitting a lot of really good foundational nutrients but we could do entire episodes just on magnesium, just on vitamin C.
Dr. Justin Marchegiani: Yeah. We have that on magnesium. I know that.
Evan Brand: I think we did. Yeah. So if—if we feel like we’re glossing over some deep aspects, then that’s okay. The vitamin D that’s huge. It’s really a hormone called vitamin but vitamin D is important we like to your levels at preferably 60 or above. I say nine out of every 10 people are gonna. be deficient in magnesium As you get older, you can’t convert sunlight into usable vitamin D as much. So even if you’re getting plenty of sun exposure which I’ve talked to people who garden for six hours a day, they are still deficient in vitamin D. And so in less— you’re like Dr. Mercola, where he said he hadn’t supplemented in seven years, something like that, 5-6-7 years, he lives at a very south latitude in Florida. He’s out on the beach hours— three hours a day with so much skin exposed and he keeps his levels at about 60. So I unless you got that amount of time and lifestyle to dedicate—
Dr. Justin Marchegiani: Totally.
Evan Brand: ..to sun, it’s gonna be really tough to keep it at adequate level.
Dr. Justin Marchegiani: I hundred percent agree. So Vitamin D is really important. We try to do it with actual sun exposure, uhm— don’t burn, kinda get your Minimal Erythemal Dose, MED, if you will. And uhm— supplement the rest. If you can— if you just do a really good 25 hydroxy vitamin or a regular vitamin D3, mine’s uh—Emulsi D Supreme and it’s got the uh—MCT oil and the vitamin D3—D3 in there which is a really good form. Again, you can also add some K2 in it. My biggest issue is you don’t get enough vitamin D with the K2 ones but just make sure getting some really good K2 in your foods which fermented foods are gonna have a lot of K2 uhm—a healthy gut bacteria makes some K2 and then also a healthy grass-fed butter or ghee are gonna be other excellent sources of vitamin K2 as well.
Evan Brand: So Designs has one that’s got 5000 IU of D+ K warning K2. I can’t remember the name. But it’s a pretty good one and I’ve used it before think. I think—I think it’s gonna be called the Su—I think it’s Supreme.
Dr. Justin Marchegiani: Uh-hmm.
Evan Brand: That’s what is it. D Supreme.
Dr. Justin Marchegiani: Yeah. The problem is the vitamin D levels in it are very, very low. That’s the only issue.
Evan Brand: I think it’s a 5000. What are you—what are you talking about using? You talking about using 8 or 10 thousand or is 5,000 good in your eyes?
Dr. Justin Marchegiani: It just depends. I like doing the liquid Vitamin D just because if I need to use it therapeutically like someone’s sick, right? I may do 100,000 IUs—
Evan Brand: Yeah.
Dr. Justin Marchegiani: And that ends up being like 20 or 30 pills. It becomes doing too hard, so it’s easier to take like 30 or 40 drops put in your smoothie and you don’t even know you had it.
Evan Brand: Well said.
Dr. Justin Marchegiani: I go more with the liquid, but again, your great vitamin K sources are gonna your green leafy’s, fermented foods like—like Natto, of course, Brussels sprouts, cabbage, broccoli, fermented dairy, prunes, uh—high quality uh— grass-fed butter or ghee. So you really, you know, you can get a lot of those uhm—make sure you’re getting a lot of good nutrients from those foods. Make sure their organic and that will help significantly. So if you’re doing a vitamin D, you really want to make sure that K2’s there and make sure those foods are really good in your diet and a lot of good multis and have a little bit of K2 in there, too.
Evan Brand: Good, good. Well said. Shall we look at a couple questions here?
Dr. Justin Marchegiani: Yeah. Let’s hit them.
Evan Brand: Okay. So uh—we had a question about Mercola’s complete probiotic. It’s probably decent, Justin and I use professional grade. So if there’s a consumer grade product out there, we’re always gonna say ours is better because we’ve got healthcare manufacturers that make our products. There is very, very, very stringent restrictions in testing and manufacturing processes that we use and so were always going to push you towards our probiotics instead.
Dr. Justin Marchegiani: His is probably good, though.
Evan Brand: Yeah. I’m sure their good. I mean Mercola’s, you know, he’s very detail oriented. So I’m sure his are good but we’re biased. So we’re gonna want you to buy ours.
Dr. Justin Marchegiani: Yeah.
Evan Brand: So you could check out uh—justinhealth.com Check out his line. He’s got several in the gut support section and I’ve got a few formulas, too, that I’ve got on my site evanbrand.com You can check out those.
Dr. Justin Marchegiani: Perfect.
Evan Brand: Alright. Let’s keep going. What else as we’ve got here? Uh— Robert he asked, “What foods and supplements can you take to speed up restoring low secretory IGA?” What do you think? I think a lot of the gut supports like the leaky gut formulas, your slippery elm, your marshmallow roots, chamomile flowers, anything that’s kinda fix a leaky gut situation maybe some mushrooms to support the IGA for the immune system.
Dr. Justin Marchegiani: Yeah. I think making sure the infections are gone, number one. Making sure the diet’s good. Making sure you’re breaking down the foods that you’re eating. Uhm— number three, once the infections gone, adding in a lot of the healing nutrients. So in my line, we use one called, GI Restore, which is a lot of those same nutrients. Uhm—it’s got the glutamine, it’s got the slippery Elm, the aloe, the DGL, a lot of the healing, soothing nutrients. Getting the probiotics up is gonna be really helpful, you know, the Lactobacillus, the Bifidobacter strands, various strands there. Also very high amounts Saccharomyces Boulardiis is proven to help improve IgA levels. So those are really good things that you can add in there. And just making sure the adrenals are supported.
Evan Brand: Yeah.
Dr. Justin Marchegiani: Because a healthy cortisol levels have a impact on your immune system which has an impact on your IgA. Coz your IgA is that mucosal that first-line defense for your immune system.
Evan Brand: Yes. So chronic stress, too, right?
Dr. Justin Marchegiani: Yeah.
Evan Brand: If you’re taking all the supplements in the world but you have a terrible boss and you hate your life, you’ve got to address that chronic stress component coz that’s gonna be the number one cause that’s going to drive down the secretory IgA.
Dr. Justin Marchegiani: Hundred percent.
Evan Brand: Uh—there’s another question here. There was a supplement a person had to had a tiny bit of soy lecithin in it should they be concerned? What’s your take?
Dr. Justin Marchegiani: I wouldn’t worry about soy lecithin. It’s tough. Uhm—soy lecithin is more of an emulsifier. It’s more to help with the digestion and the mixing of that product is typically not gonna be soy protein in that.
Evan Brand: Yeah.
Dr. Justin Marchegiani: The soy protein is really what causes the problems. Lecithin’s more of an emulsifier. So as long as it’s a good quality product uhm— I’m okay with there being a little bit of soy lecithin in there.
Evan Brand: Yeah. And I’ve got a couple formulas that have it in there. I’ve had people say, “Oh my God, I’m allergic to soy.” They’re fine. They have no issue. that’s not actually— it’s such a— it’s such an extracted form that it’s not like you’re eating soy. You’re not eating soybean.
Dr. Justin Marchegiani: Right. And then in my line, I think I may just have a few that have soy lecithin in there. But we were able to make sure that it’s guaranteed that it’s non-GMO soy. So you really want to make sure it’s at least non-GMO soy lecithin. And as long as that’s there, I’m okay with it.
Evan Brand: And it’s gonna be a tiny amount. When you look at the formula we’re talking and the other ingredients, it’s not an active ingredient. So could be 1% of the formula.
Dr. Justin Marchegiani: And less, you know, single digits fraction of percents for sure.
Evan Brand: Yup. Good. What else we’ve got here? If you feel like hitting this and we can, we can save it for another day—symptoms of chronic intestinal infections. I think we hit on that already with the hair, the skin, the nails, the acne, depression, anxiety, fatigue.
Dr. Justin Marchegiani: Yeah. All your— all your common symptoms, right? Your uhm— your intestinal symptoms: bloating, gas, diarrhea, constipation, bloating, acid reflux. And then your extra intestinal which are all the mood-based and energy-based: fatigue, mood, joint pain, depression, anxiety. Those kind of things, sleep,—
Evan Brand: Autoimmunity—
Dr. Justin Marchegiani: Hormone stuff, autoimmunity. And we got a whole podcast on that. So just google digestion or parasites or leaky gut and you’ll get a whole bunch of podcast and videos on that topic.
Evan Brand: Cool. Robert said he loved our podcast on histamine and it hit home prior to having infections no foods were problem, uh—post infection, fermented foods read havoc on him. So thanks for the podcast. Thanks for the feedback Robert. We love to hear that the histamine podcast was a killer one.
Dr. Justin Marchegiani: Yeah. I’m looking forward to chatting with you soon, Robert. I know uhm—you’ve been doing good work on your— on yourself there with uh— some of those good informational put in the podcast. But if you need more support, let us know. I’d get retested. Make sure we get to the root cause coz if those issues are still there with the post histamine stuff, there may be some additional critters hanging around.
Evan Brand: Yep. I agree. Another question about chronic dry eyes. “How often have you seen this with your patients? I’m working on healing the gut do you think there could be other root causes to dry eyes?” Justin, what’s your take?
Dr. Justin Marchegiani: Yeah. Chronically low cortisol. You’ll see load—you’ll see dry eyes. Typically, get your diet stable. Once your diet’s stable, you can add a lower carbohydrate kinda diet. If those dry eyes are still there, gently taper out that carbohydrate every couple of days. You know, 10- 15 g of carbs primarily at nights. Do the safe starchy versions: squash, sweet potatoes, plantains, those kind of things. And you may see those dry eyes start to go away. You can even try a tablespoon of coconut oil and a teaspoon of honey, right, before bed as well that may help.
Evan Brand: Cool. So what else we’ve got? “Can I re-infect myself with H. pylori with makeup like lipsticks that I’ve used when I had H. pylori? I’ve no idea what the lifespan of that is on the product.
Dr. Justin Marchegiani: It is possible. I mean I would just look at uhm—the lipstick stuff. Maybe just get a razor blade and cut that end off there. I think you’d probably be okay with that. Uhm— typically, you know, as you knock out the infection, you know, you’d still be using it. So eventually, you’d wear off that but I think if you wanna be on the safe side, I think that’s a good thing to keep in mind. Even more important uhm—things that you can quite excise as easy like partners, right? Spouses. Ideally getting them at least treated semi- “semi” meaning maybe we only use one supplement just coz the compliance is so important. I would really be more—more imperative on the spouses and the partners.
Evan Brand: I agree. Partners are probably much bigger issue, much bigger carrier and reinfection source than your makeup and lipstick. I don’t know of any high-quality lipstick. Maybe they’re out there, but I would just throw that stuff away and maybe does discontinue using lipstick, too. I doubt you’re missing out on much in you know it’s— there’s parabens and all sorts of other stuff.
Dr. Justin Marchegiani: Yeah. And they have some really good things on the market now that do a lot like food-based ones where they are like extracting cherries and all these different food-based ones that kinda produces the fruit-based stain and kinda gives you a similar look but it’s using nutrition and foods versus, you know, some of the synthetic things.
Evan Brand: Uhh..okay, okay. So maybe you— maybe you stick with the lipstick then. Alright. James said he had a over sympathetic—let’s see having over sympathetic with sexual activity does blood pressure med Norvasc affect ED issues? That’s kinda like—I don’t even fully understand what you’re saying coz it’s kinda like a piece together thing. Are you understanding what he’s asking?
Dr. Justin Marchegiani: Yeah. I think what he’s saying is those medications have a potential side effect of erectile dysfunction? I would just go to RXlist.com and put that medication in there and look at that long list of side effects. I can—I can do it from right here while we continue with the conversation. What was the medication called again?
Evan Brand: It’s N-O-R-V-A-S-C. Norvasc.
Dr. Justin Marchegiani: Okay, cool. I’ll pull it up here in a second. N-O-R-V-A-S-C?
Evan Brand: N-O-R-V-A-S-C. as in Charlie.
Dr. Justin Marchegiani: Norvasc. Got it. Okay, cool.
Evan Brand: Then he’s saying, even with Viagra, it doesn’t correct lack of sensitivity. So, yeah, I mean here’s my easy quick answer. If you didn’t have those symptoms before and now you’re on this drug and those symptoms are happening, how could that not be a factor?
Dr. Justin Marchegiani: Yeah. This is a an—an—Am—Amlodipine, which is a basically a calcium channel blocker, okay? Which is a calcium channel blocker, which again, magnesium kind of does the same thing, FYI. And if we look at the side effects, uh—feelings like you may pass out, swelling in your hands feet and ankles, pounding heart beat or fluttering on your chest, chest pain, heavy pain spreading arms and shoulders, nausea, general ill and there’s more uhm— side effects as well. So—
Evan Brand: It’s like a commercial all of a sudden.
Dr. Justin Marchegiani: I know, right? Let me see here: dizziness, drowsiness, tired, stomach pain—
Evan Brand: What is this—what is that? That’s for blood pressure? Is that right?
Dr. Justin Marchegiani: Yeah. This is for blood pressure medication, but I think what you said is the best advice if that wasn’t there before and then you started taking the medication and it started happening, as long as your blood pressure is not too bad and you could taper down or you could come off with your doctor’s approval, uhm— I would have no problem doing that and seeing if those symptoms improve, then you know. Coz in the end, if it’s not a side effect on RX list.com but you take the meds out and it gets better, does it really matter that they say it is? We know clinically, right?
Evan Brand: Yep.
Dr. Justin Marchegiani: Absolutely.
Evan Brand: There’s so many ways. Didn’t we do a whole podcast—
Dr. Justin Marchegiani: Don’t—don’t come off. If your blood pressure is 160-170 and you’re on blood pressure medications, coz it will go that high afterwards, don’t come off it. You really want to make sure that if you’re on a medication and you wanted to try and see if there’s an issue, one, fix the root causes; but two, talk to the medical doctor that prescribed it and make sure they’re in concurrence—you know, in agreement with you on the taper that you’re going to do. Make sure they are on the same page.
Evan Brand: Yes. Some people they go to the other end of the spectrum where there are so anti-pharmaceutical that “I’m getting off of this.” That’s bad. You— that’s like stroke territory. So don’t do that.
Dr. Justin Marchegiani: You just gotta be careful. Some people if you’re like 130 or 140 over like 80 or 90, not too bad. You could probably come off as long as you’re fixing other root issues, but just have a blood pressure cuff by your bed, test it in the morning, see where you’re at. Just you— you want to do it responsibly. If you do it and you want to get to the prescribing doctor on the same page as you. You don’t want to go rogue.
Evan Brand: Yup. Well said.
Dr. Justin Marchegiani: Excellent. Any other questions you wanna hit up?
Evan Brand: Uh let’s see. What else we’ve got.
Dr. Justin Marchegiani: I have one here. We got one on Facebook here from Michelle or from
Mitchell. “Can L- tyrosine for dopamine support be too stimulating? How much should be taken to minimize side effects?” Yeah. It can be for some people. Uhm— tyrosine can kinda provide precursor supports to dopamine which then above that can go to adrenaline, so it can be. I think starting at 500 mg and working up to maybe, potentially 3 to even 6 g a day is okay. But start low and slow and if you know that it is stimulating, use it more in that first half of the day not the last half of the day.
Evan Brand: Yup. That’s a simple fix. Good answer. Uh—Nora had a follow-up here. “Thanks for answering the question. So can I successfully eradicate H. pylori and other pathogens as if I live with people who have it. Do they have to do treatment in parallel with me?” Well, if you’re sexually active with people, you’re kissing or simple enough, even just sharing straws, sharing cups, drinking after each other, that’s enough to infect them. So even if it’s not a partner, but it’s someone, “Oh, hey, let me have a drink of that.” That’s enough to still pass H. pylori. Justin and I have seen it hundreds of times.
Dr. Justin Marchegiani: Yeah. The stronger your immune system is, it becomes less of an issue so like with Evan and myself, we have stronger immune systems coz we work on that. We maybe less prone because our IgA levels are up high enough where the tiny bit of that in your system, our IgA would squash it. But if your IgA is lower and you got more the stress going on and you have poor hydrochloric acid levels, then for sure. That could happen.
Evan Brand: Yeah. And I had low IgA, too. So that’s something that you’d want it measured Nora and check with the stool testing and look for your IGA figure out which your first line of defense is looking like. If it’s low and weak, you’ve just got a lot of chronic stress, then, yeah, you’re gonna be more susceptible to—to pick it up. But to answer the question, “Could you eradicate it?” If you live with other people, yeah, you could but there’s gotta be a lot of things in your favor and you’re not sharing or sharing cups or drinking for most people or kissing them etc. Uhm— Anthony—well there’s one question about—from Anthony. He said, “It’s been over five years with gut issues, irregular stools, many doctor visits.” He found out that he had a whey and casein allergy. “Where should you start to get help?” Oh, wow! That’s a hard one to answer. Uh—right here. Justin and myself. justinhealth.com evanbrand.com I mean we’ve dealt with people who’ve already been to many doctors. I mean it’s such a common story. We always asked the question, “Hey, kinda give us your history. What—what’s been your experience with other practitioners? What have you tried to help? What have you tried that hasn’t helped?” I’d say 90% of people we talked with they’ve already been to a either a Gastro doctor or some other type of doc for their gut issues and they’ve had no success and only prescription drugs like I got recommended to myself anti-spasmodic, anti-acid drugs. If you’ve got a regular Bell’s, man, you’ve got infections. I can put money on it.
Dr. Justin Marchegiani: And I’m a huge believer— I want every patient to at least go in the conventional medical workup before they come see functional docs or functional practitioners like ourselves just to rule out big picture pathology stuff. You know, it just makes it so we at least know that the big glaring stuff is at least been looked at and addressed and assessed. And now we’re looking more functional imbalances which is really what functional medicine is treating. It’s not medicine from a conventional disease based medicine; it’s medicine from a uh— nutritional kind of support perspective working on supporting systems, not treating symptoms and disease.
Evan Brand: Yup. We’ll take one more question here. Uh from Charlotte O: “How do you feel about NOW foods brand supplements my health coach is using them on me. I think NOW foods is okay it’s once again, a consumer grade product, so it is going to be likely less high-quality. I have seen some fillers and some of their products. I have seen them do some inferior forms of certain nutrients; however, they’ve also got a lot of really good products, too, where they’re stepping up their game in they’re using the methylated bees and the higher qualities with the Omega’s, so.
Dr. Justin Marchegiani: And plus, people doesn’t know. NOW has another line. It’s a higher up line. It’s called “Protocols For Life” That’s their higher-grade line. So if you like NOW, look at Protocols For Life.
Evan Brand: Is protocol uh—will that have to be through practitioner or is that?
Dr. Justin Marchegiani: Couldn’t say it’s a practitioner one but it’s a little bit higher grade but it’s—it’s made by the same company. It’s their one step up.
Evan Brand: But overall what’s your take on NOW?
Dr. Justin Marchegiani: I mean I think they’re okay for certain things. You know, uhm— so as a kind of initial kinda get in your foot in the door kinda thing, I think it’s okay. But of course, you know, we—we have are our bias because were trying to get the highest quality in everything. And part of that is because we actually work with patients face to face. It’s not like they go online and buy something, we never see them again. We’re working with them face-to-face so we have to know that what we’re recommending is the best because we need to seek clinical outcome. So we have to know that. So it’s a little bit different for us because we gotta go all out and make sure that nothing is held back.
Evan Brand: Right. So when you’ve got these other companies and people out there promoting stuff, they’re not working with people one-on-one. So it comes directly back on Justin or directly back on me if we give him our product and it doesn’t work. That’s not very sustainable for us. So that’s why it’s much, much better enough for us. That’s why we have access for people that don’t work with us. We allow other people outside to access our uh—products because they’ve been tried and true and tested. And if they didn’t work with people, we wouldn’t carry them.
Dr. Justin Marchegiani: Yeah. And if it doesn’t work, too, then it allows us to say, “Okay, there’s not some crappy filler or there’s some sub—sub nutrient in there. Let’s look a little bit deeper.” So it gives us the confidence that we just need to look deeper now. So it’s gonna be on both sides.
Evan Brand: Yeah. And just a firsthand experience with NOW foods and the secondhand, I guess, through clients. I’ve had people taking like their super enzymes, for example, and I get their digestive health markers investigated on the urine and stool test, and it looks terrible. Their digestion is not working at all even with the high dose of their enzymes. So does that mean the quality is bad? Does that mean they’re not dosing it properly? Maybe they’re not consistent as much. I don’t know. Probably a combination of factors, but I always switch over people over to my professional enzymes and then I retest and then all of a sudden, it’s fixed. Is it compliance? Is it quality? Probably both.
Dr. Justin Marchegiani: Yeah. And you know everyone has got their bias and we kinda state our bias there. You know, we’re trying to be uhm— super transparent. Uhm—but yeah, I think there 95% of companies that are out there are bad. But I think that would be in that—I would say they’re in that 5% at least are better, for sure.
Evan Brand: Yeah. Yeah. Well, that’s it for questions. Anything else you want to hit before we wrap it up. I think we did pretty good today.
Dr. Justin Marchegiani: Yeah. I think James uh—who is it—someone came out there—was it James—Yeah. James asked about Tom Brady. Again, love Tom Brady. Huge Patriots fan. Again Tom Brady does lots of things I would say go back and check out the podcast I did on him a year and a half ago for more specifics but he does use the green stuff. He does kinda promote like a Paleo-Alkaline diet. A lot of people have really uh—let’s just say Tom Brady like have a vegan cook. So because he had a vegan cook, Tom Brady was now on a vegan diet. No. He eats 20% meat. That’s far from vegan, okay? So just kinda keep that in the back of your mind. A lot of misnomers about Tom and he has a lot of a different training uh—modalities, too, that I’m hoping— I would love to get Tom Brady’s coach or strength coach on there.
Evan Brand: Or just get Tom Brady and the coach in a three-way podcast.
Dr. Justin Marchegiani: I would love that, man. I would love to hang out with Tom and get some secrets down. That’d be awesome. I think he may need to wait til he retires to truly unveil some of the stuff. But we’ll see.
Evan Brand: That’s true. That’s true. Well, reach out. I’m sure there’s a media/press person and tell him, “Look, we’ve got insanely popular health podcast. Uh— we’d like to interview Tom and his coach.” But yeah, they’d probably be like, “No way, dude. We’re not giving you the secret sauce, hold on.”
Dr. Justin Marchegiani: I know. I know. Exactly, so— I know Alex Guerrero is— is his—uh coach that does a lot of the stuff. So I mean— really, really interested to get Alex on a uh— podcast. That’d be freaking awesome.
Evan Brand: Never hurts to ask.
Dr. Justin Marchegiani: No, absolutely, man.
Evan Brand: Well, let’s wrap this thing up.
Dr. Justin Marchegiani: Yeah. We had a great call today. I’m late for my next patient here, but uhm—keep dropping knowledge bombs all day, man. Really enjoyed this call with you. Anything else you want to add or say?
Evan Brand: Well I think we mentioned it all. If people wanna work with us, we work with people around the world. So Skype and phone consultations is what we do and all the lab testing except for blood you do at your house. So if you want to get help, get to the root cause, reach out justinhealth.com or Google Dr. Justin Marchegiani or myself evanbrand.com or type in Evan Brand. Find us. Subscribe. And if you have more questions, concerns, get a hold of us. That’s what we’re here for. We love helping people. That’s what makes us thrive so we won’t help you thrive, too. So, have a great day.
Dr. Justin Marchegiani: And leave some comments below. If you like this podcast, tell us. Tell us what you like. If you don’t like stuff, tell us what you don’t like. And tell us what you want us to talk about next time and give us a thumbs up. Give us a share. We really appreciate it, guys. And you all have an awesome day, Take care you all.
Evan Brand: Take care.
Brain Hacking and Brain Supplements – Podcast #25
Do you suffer from memory lapses, mental exhaustion, or problems with concentration? These can be linked to several factors like lack of sleep, stress, lifestyle and diet or even menopause for women.
Find out in this podcast how one can overcome brain fogginess and improve mind performance through proper diet of good fats, sleep and the right exercise for brain health. Learn more about PQQ, CoQ10 and other brain supplements as well as some adaptogenic herbs that powerfully boost one’s cognitive function.
In this episode we cover:
01:58 What Dr. Justin ate for breakfast
03:30 Building the right foundation
27:41 PQQ, CoQ10, Omega 3
42:52 Caffeine Benefits
Baris Harvey: Welcome to another awesome episode of Beyond Wellness Radio. In today’s show we are going to talk about brain hacking and brain supplements and overcoming brain fog. But before we dive in to the show today let me tell you about our newsletter. Make sure that you go to beyondwellnessradio.com and hop on the newsletter. By going on to the newsletter, you will be the first to see all of our updates on our podcasts and any other awesome information that we have for you. Also I want to make sure that you guys go to justinhealth.com which is Dr. Justin’s site where he has all of his content and information for you and he also has a video series on thyroid health that you guys should definitely dive into. It is loaded with information and helpful tactics that you can start implementing today. So make sure you go to justinhealth.com and signup for the newsletter. Also go to reallyhealthynow.com and you can sign up to the newsletter as well and you can be ready to receive the first copy of my book as soon as that is done. So that is what is up for today. So Dr. Justin, how is it going?
Justin Marchegiani: Baris, it is going great today. We have a nice little morning here. Just running a current across my wrist here to help stimulate some collage repair. Just hit a little bit of PQQ which is a compound to help up regulate mitochondrial function and actually repair mitochondrial neurons. So I am doing that to make sure I am in the zone today. And breakfast today was just four eggs sunny side up and then a little bit of protein powder afterwards with some butter and MCT in my coffee. How about you?
Baris Harvey: Yes awesome. I drove down to the Bay Area this morning. So I actually had some Trail Mix, had some organic beef jerky and had some cashews, almonds and a little bit of cranberries. So that was my snack for this morning.
Justin Marchegiani: I am glad to hear you had no oatmeal on your Trail Mix.
Baris Harvey: No oats. None of that. No.
Justin Marchegiani: Good. That would definitely be a Paleo.
Baris Harvey: Yes. Right, exactly. So you mentioned the PQQ that you are taking. In today’s show, we are going to talk about kind of like this brain hacking, this is kind of like a big thing. But even for people that, let us say they are trying to hack it, optimize brain function. There are a lot of people today that have like brain fog or overall issues. Let us help all these listeners out and try to find a way to remove some of those things that are blocking their brain from doing what it should be able to and get people able to focus, able to sustain a long day, able to fully utilize, I believe, which is our super power as humans, is our brain power.
Justin Marchegiani: Absolutely. And before we go into that 100%, I think it is important that there are some great supplements out there and I am all into bio‑hacking and tweaking certain things. But I just want to say if you do not have the foundations right, you are just going to be pissing your money away on a lot of expensive stuff.
Baris Harvey: Uh-huh. Yes.
Justin Marchegiani: So like I get results with my patients because I am annoying about the foundations.
Baris Harvey: Yes.
Justin Marchegiani: So let us go over like some of the foundation. So if you are having brain fog, brain fog is typically a cause of inflammation. So if you are having inflammation just look at the first couple of things. Just do an audit first of physical stress. Are you over exercising? Are you not getting enough exercise? Personally, my biggest thing on exercise is the fact that it helps with brain stimulation. It helps with increasing a protein known as brain-derived neurotrophic factor which helps increase synaptic activity, which means it helps connect brain neurons together, right?
Baris Harvey: Yes.
Justin Marchegiani: If your brain neurons communicate faster and better, you are going to be able to have better brain power. You are going to be able to mile on it better. You are going to be able to create better habits faster. You are going to be able to perform better. Have better stamina, better focus. Be in the zone longer and easier. So again, I look at things like exercise is more like stimulating brain as well as hormones. Okay that is like one foundation.
Baris Harvey: Uh-huh.
Justin Marchegiani: Do not exercise too much because chronic cortisol from over exercising will eat away parts of your brain. Dr. Robert Sapolsky over at Stanford, he wrote the book, “Why Zebras Don’t Get Ulcers.” He is kind of a stress doctor. He looks at the stress response from one species to another. And what he has found is that excessive levels of cortisol literally will eat away at the hippocampus.
Baris Harvey: Uh-Huh.
Justin Marchegiani: The hippocampus is there in the brain, the bottom part of the brain that helps control memory and learning. So again let us get cortisol modulated so we are not eating away our hippocampus. So on the physical stress side of things, do not over exercise. Choose smart exercise. So smart exercise could be anything depending where you are at, right? If you are obese and you are not doing much just get out walking a little bit. Get out and do some isometric movements where you are doing the isometric lunge or an isometric squat with really good form. If you are already today are on some resistance training, it will be good using functional movements, right? Squatting, pulling, pushing, bending, things like that are going to be great. And then if you are there as well, you can also add in some high intensity interval training using whatever modality you want. Whether it is rowing or biking, running or sprinting. You do not have to make exercise that complicated. Now if you are training for sport specific things because you are an athlete and you are competing, well, obviously you have to do the movement pattern that you are going to be competing in or choosing movements that are going to translate to performance on the field. So we are not getting in to sport specific stuff. We are just getting into how can you make your muscles and your body perform well, physically. But also, how can you do it so you can choose movements that will mentally allow you to perform well and make more BDNF.
Baris Harvey: Definitely. I think that is a great portion because like you said before, we have to understand that our bodies were designed to move. And not only is movement just going to help us burn fat or build muscle but there is also some brain activity that is going on. It is the communications with the neurons between your muscles. It is like you mentioned earlier, you have a stimulation thing currently running to your wrist and it is using the electricity and stimulating your muscles. And we have to understand like those are brain chemicals that kind of manipulate our muscles. And having that awareness is really a good way to stimulate our body and also not to overdo it though and not to stress your body out because it is easy to do that as well.
Justin Marchegiani: Exactly. Like for instance, I am stimulating production or increase blood flow which will hopefully translate to additional collagen being lined down and to help build up cartilage. But I am also sleeping really well. I am also eating a very anti-inflammatory, I am eating, you know, high anti‑inflammatory fats. I am also taking extra collagen support so I have the building blocks, right? A lot of bio-hacking devices they stimulate. But the problem is if you do not have the building blocks then it is like whipping a tired horse. So if you combine the two it is almost like magical.
Baris Harvey: Yes, definitely. You just mentioned too, you are eating a really good diet and that plays a big role. And there are a lot of foods that can be beneficial. One food in particular when it comes to like fats, it is something that you often put into your coffee every day. Or even like cook with Caprylic acid from like coconut oil, right?
Justin Marchegiani: Yes.
Baris Harvey: Can you tell us about how MCTs can be beneficial to our brain?
Justin Marchegiani: Okay. So MCT is the medium chain triglycerides. You are going to get some MCTs in coconut oil. The problem is, MCTs typically consist of Capric and Caprylic acid, 8, 10 and 12 carbons in length. Those are kind of your medium chain triglycerides. The problem is most of your MCTs is going to be in the 12 carbons. So taking in supplemental MCT that is 8 to 10 carbons primarily, you are going to primarily get 8 and 10 carbons in MCT. So people say, “Oh, well you get enough MCT in coconut oil.” In my opinion, that is nonsense because you are not getting the beneficial ones, the 8 and 10 carbon ones. So using MCT is going to be awesome. Using it in your coffee is great. So there was a research done at Harvard, Dr. Veech and he has done a lot of research on ketogenic diets. And basically, ketogenic diet since your body is using various ketones whether it is acetoacetic acid, acetone or hydroxybutyrate, things like that, your brain can actually run on them. He has done research to show up to 80% of your brain can run on them. So there are a couple of ways when you think about it, right? Some people may benefit cutting their carbs super low. That is one theory. That is one approach that may work. Some people may do a cyclical ketogenic where they go low carb, you know, 20, 30, 40 grams of carbohydrates. And that is a little debatable because Ben Greenfield has done some research showing that he has been able to keep his carbs at 200 and still be in ketosis. So it really depends upon your activity level. And so we have the dietary aspect but we can also just put something like MCT which will easily shove downstream into ketones. So we can still have the benefits of ketones even if we are not going super, super, super low carb.
Baris Harvey: Yes. Definitely.
Justin Marchegiani: So that is one aspect. And he has found that the brain can run very efficiently off these MTCs and some areas of the brain actually love it. So you kind of get the same kind of physiology that you would get with fasting. So a lot of research has shown that your brain does better, you know, fasting sometimes. That is kind of where the whole school of thought of intermittent fasting or low calorie dieting has shown beneficial effects. In my opinion, you can try to tap in to some of these benefits by using MCT in your coffee to get some of these benefits that, you know, so you do not have to starve yourself. So you actually feel full and satiated and not tired and not down regulate your thyroid because low calorie diets will mess up your thyroid. Just go to PubMed and type in low calorie diets and hypothyroidism and you will see a whole bunch of studies on that. So that kind of gives you just the bird’s eye view off the top there.
Baris Harvey: Okay. Cool. So we are not going to be glucose deficient, are we?
Justin Marchegiani: Well, your brain needs about 20 grams of glucose a day to function. So if you are getting enough fat in your body and you are keto‑adapted, meaning your body is used to running off with ketones, you are not going to have a problem. Although I do recommend if you are doing more glycolytic exercise, you are probably going to feel better getting a little bit of sweet potato in your diet. A little bit of safe starch in your diet, if you are doing a CrossFit style of movement. So it really depends. Like some people who are, I would say, they are carbohydrate sensitive, they cannot tolerate much carbohydrates. You are better off starting ketogenic and not going into some of these high intense glycolytic movements for at least a long period of time because you want to get your body keto-adapted. And you can create lots of cravings if you are doing glycolytic movements for longer than 45 minutes of an hour. Like if you are someone who maybe has metabolic syndrome and you are just jumping into a CrossFit, may not be the best thing for your blood sugar and your metabolism off the bat. A good ramp up and may be a good way of doing it and starting ketogenic can be a good way to really feed the brain with those ketones that it may need.
Baris Harvey: Yes, awesome. We are talking about getting the foundation right. And you also mentioned that is only the real big reason why you are successful with your clients. It is because you harp a lot on the foundations on the basics. Make sure you remove the inflammatory foods and give them the anti-inflammatory, antioxidants foods into the diet.
Justin Marchegiani: Right.
Baris Harvey: I think one of those foods that people know that are good for the brain and like the more agriculturist I go, berries, berries are really good. They are good for your brain because of their antioxidants.
Justin Marchegiani: Yes.
Baris Harvey: What are some other just good foods that we should be adding to our diet like that might have really good flavonoids or other kind of brain nutrients or minerals that we might not be getting but we should?
Justin Marchegiani: So one, you know making sure you are eating foods that are going to stabilize your blood sugar. Because blood sugar dips are actually going to cause problems in your brain, right? You are going to increase your microglial cell activation with low blood sugar dips. So I would say not just what to eat but eating the right amounts of proteins, fats and carbohydrates for your body to have stable blood sugar for at least 4 or 5 hours. Because that will prevent dips in blood sugar and those dips in blood sugar will create hormonal cascades that will again, you will go into a low blood sugar dip that will activate the adrenal glands to produce adrenalin and cortisol. And that will activate the microglial cells in the brain to produce glutamate and you will basically starve the frontal cortex for blood. And then again that is why a lot people do stupid things with low blood sugar. There are actually a couple of studies on this. They have done studies of violent crimes where they find a lot of violent crimes are done with super low blood sugar, crimes of passion. Because you got about, I want to say, one tenth of a second to have the frontal cortex clamp down on the impulse of punching the guy that you are really pissed off at. So if your brain is starving because your blood sugar is dipping up and down because you are going into reactive hypoglycemic drops of blood sugar, it is just going to make you stupid and make you do stupid things.
Baris Harvey: Yes. So basically that part of your brain, your, you know, the prefrontal cortex is going to be basically turned off and your decision making, basically the things that makes us human, right?
Justin Marchegiani: Yes.
Baris Harvey: This is going to be turned off and we are just going to be a baboon, literally.
Justin Marchegiani: Yes. You are like literally functioning or relying upon the brain stem, right? The reptilian brain to make very reactionary stupid decisions. So like the concept that I am referring to is reactive hypoglycemia. That is when you eat potentially too much carbs for your body to handle. Your body reacts, that is why it is called reactive. Your body reacts by spitting out a whole bunch of insulin and drops that blood sugar too low. When that blood sugar is too low the fight or flight nervous system has to turn on. And that turning on activates parts of the brain that can create glial activation which is like the immune cells in the brain. And that can activate inflammation or starve out blood flow to the frontal cortex and that can prevent you from making good decisions.
Baris Harvey: So do not eat the little chocolates when that is on the counter when you are buying a car decision or any of those kinds of things.
Justin Marchegiani: Yes.
Baris Harvey: And make sure you are well-fed.
Justin Marchegiani: Yes, that is why I am a big thing of having breakfast in the morning. Even things like good coffee and butter and fat. If you are under a lot of stress and maybe you are exercising, too, you know have a little bit of protein and fat together in the morning. You know, not just fat but have a little bit of protein as well. Because protein you can always convert some of those amino acids into glucose via gluconeogenesis. Your liver can take some of that protein and just cleave it off and create some glucose from it. And when you go to gluconeogenesis, it is a nice time-release form of glucose. It is time released so you actually get nice slow and steady supply. So you do not get this reactive hypoglycemic drop afterwards.
Baris Harvey: Okay, perfect. So we want to make sure we are stabilizing our blood sugar. We do not want making irrational decisions. Another thing, that is probably a beneficial one that you ate this morning are eggs, right? Eggs have B vitamins and choline. You test a lot of people in your practice. Are you seeing some people you know that seems like such an easy fix. People that are B vitamin deficient then they can easily take maybe some B vitamins and making sure that they are getting some darker meats or some organ meats and making sure that they are getting the B vitamins covered and helping their neurons.
Justin Marchegiani: Right. So regarding the patients and the practice, we may see on a CBC some of their indices high. These are like the markers like the MCH, MCHC, MCV, RDW. These are key markers that are indicative of B vitamins issues like B6, B9, B12. May run organic acid test and find some of these B vitamins low. I am seeing a lot of people with methylation defects especially the MTHFR reductase defect. So we are using some specific folate that has been converted to an L-isomer form so that it can be converted better to folate.
Baris Harvey: Uh-huh.
Justin Marchegiani: Obviously we have seen a lot of people with gut issues too that have damage and they are not able to absorb B12 as well. So it really depends. I mean, people if they are eating a bad diet high in refined sugar, they are automatically going to have B vitamin issues because you need B vitamins to absorb and metabolize sugar. And if the sugar that is coming in does not have B vitamins with it you are going to become deficient. And again, most of the time the people eating good quality grass-fed meat, organic vegetables, safe carbohydrates for their metabolic demand, they are going to be okay and we will kind of follow up with a good general multivitamin, with some really good soluble B vitamins there. Or we will look at the blood work or the organic test and we may supplement with some individual ones depending on their unique deficiencies.
Baris Harvey: Yes. Interesting because it is funny too often times we were so just like just poor forms of B vitamins inside of like the five-hour ENERGY or something like that. And this is just usually like caffeine and B vitamins but it is like three or five dollars per dose.
Justin Marchegiani: Yes, you definitely get what you pay for when it comes to supplements. And I have tried to research the best companies where you are going to get the best absorption and the best bang for your buck. So going with good companies is definitely the way to go. And saving money on it I mean you are better off not taking anything, for sure. But you know, supplements they are meant to supplement a good diet. They are not called replacements. They are not designed to replace the diet. They are meant, you know, you take them with your grass-fed meat and your really good spinach salad or your safe starch. It is meant to supplement.
Baris Harvey: Uh-humm.
Justin Marchegiani: Like nails. The food is like the board and the nails are like the vitamins. So we want to use good vitamins to hold everything together.
Baris Harvey: Yes. Definitely. One thing, we should probably bring up briefly is sleep. And we have done a whole episode on sleep before. So people make sure if you guys have not heard go back into our archives and make sure that you, or just even start to go to YouTube and search Sleep Beyond Wellness Radio. When we talked about sleep and how it affects the brain and people should know this immediately but for some reason we still find ourselves or many people, not necessarily me all the time, sleeping 6 hours and then wondering why we are having this crash in the middle of the day and you know, go into Starbucks and try to get coffee. Briefly just to talk about again how important sleep is but also how it affects your mental focus.
Justin Marchegiani: Sleep is vitally important. I got an email from Ben Greenfield this week and he posted a really cool blog via WellnessFX and he also put a really cool info graphic on board too. And some really good quotes in this article and we will put it on the show notes, from athletes regarding their sleep time. So for instance, I got a couple of quotes here. Let me pull it up. So Usain Bolt, right? Fastest guy in the world says, “Sleep is extremely important to me. I need to rest and recover in order for the training I do to be absorbed by my body.” That is one person right there. Roger Federer gets on record 11 to 12 of sleep at night. LeBron James 12 hours of sleep at night. Again there are studies that after four days of restricted sleep athletes’ maximum bench press drops 20 pounds. Studies have shown split second decision making ability reduced by about 5%. And again tennis players with adequate sleep get about 42% boost in the accuracy of their shot. So again sleep is very, very important.
Baris Harvey: Yes. Check this out. You know I have mentioned to you before my football team, we would work out like 6 am and which means we get to the facility..
Justin Marchegiani: So the worst thing a coach can do. That is the stupidest thing. It is like you got this mindset in sports where it is like toughness comes from like crucifying yourself. It is just stupid training. It is just like, well, you can just be better by having willpower and not using our physiology to help us get better. I am sorry I interrupted.
Baris Harvey: Yes. I know, that is totally true.
Justin Marchegiani: It drives me nuts!
Baris Harvey: But check this out. I forgot why we did this. I am glad that we did. But I think we had our bye-week. Last week we decided not have our 6 am lift in the morning and basically I got to sleep in a little bit. And we instead worked out in the afternoon around 3 o’clock when your body is most prime to do so. This was the first week in about six weeks that I remember being like physically sore. When my legs felt sore in a good way it is as if like, “Oh, okay I am building muscle because all my other workouts were pretty inefficient because I am tired. How am I supposed to perform this way?” So I just thought it was interesting. Sleep is vitally important when it comes to not just training but your mental performance and almost every aspect in life. So sometimes people you want to push harder, push harder but if you are not sleeping I mean, you are kind of wasting your time and you could even be hurting yourself.
Justin Marchegiani: Absolutely. It is just trying to work harder not smarter. I mean, I remember in high school because I play football and I remember doing conditioning at the very end of practice. It is like the stupidest thing. It is like let us just ingrain in our body poor motor patterns, right? Let us just work on and develop our skills and poor motor pattern. It is just like silly. You much rather keep the conditioning separate and the fine tune motor skills when you are prime so you can really build up those motor pathways. Especially in certain sports, I remember in football for instance, we have linemen and linebackers running you know 30, 40, and 50 yards sprints. But it is like wait a minute, each play, what are you running on average? 5 to 10 yards? I mean the lineman is running 2 or 3 yards. So it is like, why are we not doing sport specific movement that actually carries over? And so much of these coaches, they are just doing things to do it not because it correlates and actually really makes sense.
Baris Harvey: Yes. I probably should not be doing the same thing my 290 pound teammate is doing. He is probably lifting stuff super heavy and maybe 10 yards sprints at the most for him. Whereas I can probably go a little bit farther, right?
Justin Marchegiani: Absolutely.
Baris Harvey: So super important.
Justin Marchegiani: And I do not want to burst anyone’s bubble but I have treated a handful of college athletes, professional football players and such and that is one sport I would more than likely, I could change my mind, but I will not allow my kid to play. I see lots of neurological deficits. I think you are going to be seeing an epidemic in the next 10 or 20 years of massive amounts of brain injuries. So if you are an athlete, man! Especially football, you need to be on magnesium. You need to be getting lots of ketones being produced. So ideally either lower carb. But if it is glycolytic stuff, you want to get some MCTs in there, PQQ, CoQ10, magnesium is really important. Again if you ever get head injury, one of the best things you can do is to go low calorie the next day or two to help increase cellular autophagy, to help clean up the damage. And those are a couple of things sleep is used. Like the last week, I have been going to bed at 10 o’clock and getting up at 7:30 to 8 o’clock and I have been feeling so much better because I have been listening to my body.
Baris Harvey: Yes. I mean the past week I had to take a nap in the middle of the day because I was so exhausted. But, man, I just felt so much better and so much more productive. And this will mean l will listen to my body and say, “Hey, you need to, you know, shut it.” And I mean that is what it feels like and what happens sometimes when people end up getting sick because they are evading sleep. They are not giving anything back to their body and their body just does not know it. I am going to have to shut you down for you. And when you get sick and then we are going to force ourselves to stay in bed, you know what I mean?
Justin Marchegiani: Yes.
Baris Harvey: So, I just felt like I did not get to that point but I was like, “You know what? It is the middle of the day but I am going to take an hour nap before I go back to school.” And I felt like so much better. Yes, so sleep is super important. It is no wonder why you might be cranky or grumpy, you cannot even focus. And also like we talked about like the blood sugar regulation and how that throws off your decision making, your mood and your focus. If you are not sleeping that is also going to mess with your metabolism and you are going to crave more of those things. So it just makes it so much harder.
Justin Marchegiani: Yes.
Baris Harvey: So you eat the right foods, you eat some more fat. You want to balance it and make it balance per who you are individually. But if you go to sleep more and you eat the right foods and preferably if you can some more fat it makes it a lot easier to regulate those cravings.
Justin Marchegiani: Exactly. Exactly. So kind of my thing is, we have macronutrient quality. I am macronutrient agnostic, meaning you just change the ratios up and down according to your needs. Now my bias is low carbohydrate, high fat, moderate protein. That is my bias because I kick ass there. And I find a lot of people who are metabolically damaged kick ass there. And a lot of people have been on a low fat movement so they just do so much better getting high quality fat in their diet. But from there, there are some people that are athletes that are super, you know, healthy already and they may be able to handle a little bit of white rice or some sweet potatoes or a little bit of glucose from other safe starch sources. So again, it is to figure out what works for you. I ran people low carb, super low and then we ramp up and we will taper up exercise and we will see how we feel. We may find that we do not want exercise that much and we just go super low ketogenic and then cycle in and out every three or four days. And figure out kind of where you feel your best.
Baris Harvey: Definitely.
Justin Marchegiani: So what do you think? Are you ready to talk some supplements a little more?
Baris Harvey: Let us talk some supplements. Let us get to the fun part. We always got to make sure that we will do the right things first. Because like we said supplement is a supplement. That is the whole point of it.
Justin Marchegiani: Okay.
Baris Harvey: But they are fun and that is why, you know, that is what we shoot at and keep at. Let us talk some supplements. Of course you talked about vitamin B12 as one of those basic things that should be covered. You know, make sure that you are getting that. Also you want to talk about this, it is not necessarily that new but it is starting to get a lot more coverage, the PQQ.
Justin Marchegiani: Yes.
Baris Harvey: Let us talk about that and how it affects mitochondrial health and overall brain function.
Justin Marchegiani: Right. So PQQ is Pyrroloquinoline quinone PQQ. It was created in the 80’s I want to say or discovered in the 80’s basically through like a fermentation reducts reaction of a certain B vitamin in the gut bacteria. There are a couple of things. It helps with the regeneration of the mitochondria. And mitochondria are like these little powerhouses of your cells. They are like little furnaces that help create energy or ATP which is like the cellular currency that your body runs on. It also helps regenerate mitochondria and that is important because guess what? A lot of the medications that people are on, yes, they actually damage their mitochondria. And a lot of the drugs and the pesticides and the environmental chemicals that are out there, yes, they also damage your mitochondria, too. So a little bit of PQQ will be something that could be very helpful. It is typically combined with CoQ10. There are a couple of brands that are out there. Dave Asprey has got a good one. I have used his. Typically the dose is between 10 to 40 mg depending on where you are at. Like today I am already on 20 mg. I will take another 10 hits after here just to keep me really focused and plowing through my day. Let me think here. My train of thought was just lost for a second. I need some more PQQ. (Laughs)
Baris Harvey: Uh-huhh.
Justin Marchegiani: So yes, 20 to 40 mg tends to be a really good place. There have been some studies in the show that helps with Parkinson’s. It is also neuroprotective and helps with oxidative stress. And oxidative stress is kind of, you know, the damage from free radicals which are little guys that come around and knock off little pieces of your DNA. So that can be a good compound that is helpful.
Baris Harvey: Yes. Definitely. Talk a little bit about CoQ10 and maybe why that is linked up with it or even why that can be beneficial itself.
Justin Marchegiani: Yes. So CoQ10 is a fuel used by the mitochondria as well. It is basically kind of the coal in the mitochondrial furnace, if you will. Very helpful. A lot of people specially people that are on statins for instance, they are going to have problems with production of CoQ10 because the mevalonate pathway is blocked by the HMG-CoA reductase enzyme of the statin. So just basically when the statin blocks the production of cholesterol downstream a couple of steps you are going to see CoQ10 produced. So if you are on a statin definitely a no-no for your brain. CoQ10 again is a cellular currency. So if you are eating good grass-fed meats, you are having a little bit of glandular meat, you are going to do really, really well in that department. If you are getting over 50 years old and/or you are on statin, you need to supplement with some CoQ10. That is going to be very helpful.
Baris Harvey: Okay. Definitely. Another kind of basic one that people might not forget or something that people should probably be taking anyway, let us talk about some omega 3 or like a DHA supplement.
Justin Marchegiani: Yes, so omega 3 you have two kinds of, well actually there are three more, there are three facets. Alpha-linoleic acid which is the parent omega 3 comes from like flax. Not a big fan of it because only about 10 or 20% of it gets converted into your 20 carbon and 22 carbon DHA and EPA. So not a big fan. If you are insulin resistant or you have inflammation you will not be able to make any conversion. So getting some quality EPA. EPA is going to be great to tune down inflammation. DHA is going to be a better building block for the brain. So getting high quality EPA and DHA in will feed your prostaglandin one and three pathways. And these pathways are your natural anti-inflammatory. They activate certain enzymes known as the cyclooxygenase enzymes or the COX enzymes. These are the same enzymes that Vioxx knocked too much and it caused heart and stroke problems. But when you take natural compounds they tend to have a modulating effect not a drug effect so you do not get all the side effects.
Baris Harvey: Yes. Definitely. Another one that is good for the brain and anti-inflammation is curcumin.
Justin Marchegiani: Curcumin is excellent. If you look at a lot of what the drug companies are doing today they are trying to create drugs that have derivative effects of turmeric or curcumin. They are trying to create compounds that have the same effect. Because if you look at what they are doing turmeric is having a massive effect at blocking various inflammatory mediating compounds, nuclear factor kappa beta (NF-kB), TNF alpha (TNF-a), C‑reactive protein, so very helpful. Again if you are just taking turmeric and you have all these bad lifestyle habits, they are driving inflammation, again we kind of already addressed that. But if you are doing your best to knock down inflammation and you are taking turmeric, it is just another way to just kick butt better.
Baris Harvey: Yes. Definitely.
Justin Marchegiani: And I strongly recommend if you are going to do turmeric, I find that people do a little bit better with a liposomal turmeric. There is a patented one by a company over at Italy; I want to say the company is Indena. The compound is trademarked as Meriva. Yes, Mereva is great.
Baris Harvey: Yes.
Justin Marchegiani: Liposomal better absorption. Again a lot of turmeric does not get absorbed to the gut. So liposomal tend to be a better way to go.
Baris Harvey: Yes. Liposomal is usually really good. You said Meriva. I know there are other ones that might have Meriva. And they might have black pepper in it as well because black pepper is supposed to help with the absorption. So these are the things that you should be looking for in your curcumin supplement.
Justin Marchegiani: Absolutely. And also, the CoQ10 I use is liposomal as well. I just see too many people that have gut issues so we want to use things that have a liposome, if possible because you are just going to maximize absorption, so CoQ10 with the liposome. One of the brands that I use is called Q‑Best.
Baris Harvey: Yes. Definitely.
Justin Marchegiani: I will try to put it on my store in my site so if people want to support the show they can go to the justinhealth.com/shop and they can check it out there, too.
Baris Harvey: Yes. Definitely. Another one that you can find like in your breakfast, like the eggs and maybe liver, is choline. How about maybe choline or even things that are kind of other nutrients like Alpha GPC and Huperzine?
Justin Marchegiani: Yes, these are just awesome compounds that are going to help with brain repair. There was a study in Italy using Alpha GPC to reduce oxidative stress post-stroke. Excellent stuff there. There are actually some products that I have used that combined the Alpha GPC with the PQQ. Those worked very well. We also have compounds like Piracetam or Aniracetam. These are from the nootropic or racetam category. Piracetam is water soluble. Aniracetam is fat soluble. You take the aniracetam with your butter and coffee is a good what to do it. But that is going to up regulate and have an effect with GABA. It is going to have an effect with GABA. The mechanism really is not known too well but has effects in increasing vascularity, blood flow and also somewhat acting as a stimulant but also having a calming effect. Because GABA has that like inhibitory relaxation effect, too. So you get this steady relaxation yet you are very focused at the same time.
Baris Harvey: Yes. Definitely.
Justin Marchegiani: And you will see things like Modafinil or a compound known as Deprenyl, also Provigil. I think Modafinil and Provigil are the same names.
Baris Harvey: Yes. They are the same.
Justin Marchegiani: And they have a similar effect. People do not know exactly how they worked. But they activate some of these acetylcholine cholinergic ACh receptors that again affect the memory. So, these are good things to try. I always recommend using more of the nutrients before you go into some of these things. Because you may find just using things like fish oil and turmeric and also one that everyone should have in their diet is magnesium. Because our diets are so deficient in magnesium. Just go to PubMed and type in incidence of magnesium deficiency and you will see like almost a 50% reduction in the last 50 or 60 years in our food. So, getting a magnesium dimalate or a magnesium glycinate or if you have some brain issues you can use magnesium threonate and do a topical and have it go right to the brain and have a dampening anti-inflammatory effect. Fair amount of studies on using magnesium to help with brain inflammation, there has been studies on rats, studies on people. Dr. Russell Blaylock has found that when he put patients after brain surgery on magnesium, they recovered and did so much better than patients that were not put on magnesium. And he was just looking at all of these counterparts that were not doing it. And his patients would just get better faster just using things like turmeric, magnesium, fish oil and avoiding a lot of the oxidative stress compounds like glutamate and MSG and aspartame and Splenda. Things that cause microglial activation, these are the white blood cells of the brain.
Baris Harvey: Yes. Definitely. Definitely makes a big difference. Now you mentioned the racetams and these are kind of like weird category of like not really a hundred percent sure if they are supplements or they are pharmaceuticals. They are kind of in between. And always of course people need to be smart out there when it comes to these pharmaceuticals. But how have you gotten a chance to use some of the racetams? And give something like your experience about it.
Justin Marchegiani: Yes. I have done well with Piracetam. I pretty much top out about 800 mg. I do well with that in my coffee. Well, not in my coffee but I take it with my coffee. I like PQQ 20 to 40 mg tends to do awesome. Also a big fan of adrenal glandulars, you know. Taking adrenal glandulars that have adrenal support tend to be helpful. I am a big fan of adaptogenic herbs. And these are a family of herbs that can help modulate their stress response up or down. So if you are feeling low and you need that extra kick it will help bring you up. If you are overly stressed it will help bring you down. One of the biggest ones that I am just a huge fan of and then it also has a nice profile to help with sleep is Ashwagandha or withania somnifera. Ashwagandha is actually Sanskrit, means something like to impart the strength of the horse. So it is a pretty cool little translation. But they did a study here. I will kind of reiterate the study; it was double blind placebo control study. And in 64 subjects and they were giving about 300 mg of Ashwagandha twice a day for 60 days. So they started off the study giving people this General Health Questionnaire 28. It is basically a questionnaire that has been kind of certified and assessed. And it looks at anxiety. It looks at insomnia. It looks at social dysfunction and depression. And then it also had an anxiety stress scale or the DASS along with it. They looked at these various scales. We can put it in the show notes. But you are going to see the placebo and you will see the actual study where the groups that used the Ashwagandha right afterwards, massive, massive improvement in stress reduction with the group that were actually using the Ashwagandha. Every single category improved. The PSS questionnaire improved. The GHQ questionnaire improved. The Social Anxiety questionnaire improved. And there was a significant difference in the modulation of the salivary cortisol as well, which is really cool. And it was the Indian Journal of Psychological Medicine. Again, you are not going to see much of these studies here in the US because of the competition with the pharmaceutical companies. You are just not going to see it but you will see it in other journals.
Baris Harvey: Yes. And you know it is funny about that too, you mentioned a lot of these adaptogenic herbs. But even if you go to the like the natural food store and you go the vitamin section and you grab a lot of these like brain boosting stacks. A lot of them are going to have amino acids that kind of influence the mood, right? Like L-tyrosine and L-theanine and GABA and all these different amino acids that are kind of like mood regulators. And we notice that when we are in a good mood we are able to function better. Like we mentioned before if you are grumpy if you are stuck in traffic and you are starting to yell, you are probably not going to make the best decisions. You are not going to focus. But when you are in a good mood, you are relaxed and you are able to focus. And you feel better and you will make better decisions and you would eat better. If your emotionally distressed and you have lower EQ you might end up like, “Oh, okay. Well, maybe I am just going to eat like way too much dark chocolate and just eat a thing of ice cream and sit on my couch and watch a movie or something.” Right? So our mood is really important too. And like you mentioned, there are a lot of drugs out there to cover up and change the mood. So it is going to be hard competition in the US to kind of fight with the pharmaceutical mood enhancers.
Justin Marchegiani: Exactly, exactly. And let me just read the conclusion of the study. So again, this was a double blind placebo control study. 60 days with all the various questionnaires that assessed everything and all the salivary cortisol but also looked at the physiological stress response. The conclusion was the finding of this study suggest that a high concentration of full spectrum Ashwagandha root extract safely and effectively improves the individual’s decisions towards stress thereby improves self-assessed quality of life. And that is the Journal of Indian Psychology and Medicine, 2012 July. And I will shoot you over that link here, Baris and we will put it in the show notes. But this is important. Getting a high quality herb and again using the whole herb. I find people tend to do better with the whole herb not just like a standardized extract but the whole herb. And I try to make sure that the herbs that I procure are all organic and independently tested to make sure that there is no concentration of chemicals, arsenic or metal or things like that.
Baris Harvey: Definitely. Now one thing that we did not mention yet which is probably one that I think a lot of people use is caffeine. So talk about caffeine real quick.
Justin Marchegiani: So caffeine can be an awesome source, an awesome boost because it is going to help. One, it is going to increase free fatty acid oxidation so your body is going to mobilize more free fatty acid and hopefully start to burn them for fuel. Hence, if we are doing a little bit of caffeine in our coffee, right? Caffeine also has same various alkaloids that are antioxidants. If you are choosing good quality, clean coffee that is better without the pesticides and chemicals. If we add in the butter, the butter is going to make the caffeine more time released. Time release is good so we do not get the massive bolus of caffeine which is going to shoot up our blood sugar. So we get more of a magic carpet caffeine ride, if you will. And then we add in the MCT which is going to increase more fatty acid precursors in our blood stream. It is like we got it made. We are set. We are stimulating more fat burning. We are time releasing the caffeine so we are not getting a punctuated stress response but more of a time released. And then we have the MCT which drives that precursor for ketones so our brains have a steady source of fuel for like 3 to 6 hours, it is great.
Baris Harvey: Yes. I have only used Piracetam before but meaning to try some of the others. But I heard that caffeine actually helps with the racetam. It actually helps basically make it work in a synergistic way. So if you are taking one of those, having that Bulletproof Coffee might be even more beneficial. So it is kind of neuroprotective and will help your brain function very well and then making sure that you are eating the right diet. So maybe if you can pick and choose some of these other different stack that you might want to add in to try to up your performance.
Justin Marchegiani: Yes. And again like you got some studies here like the Cochrane Collaboration. That is like a big review on collaborative that looks at studies and looks at med analysis. They found like Piracetam, there was no evidence to support it. But there are others studies out there that show positive effects with post-stroke. There were studies out there that show positive effects following heart and brain surgery. Positive effects with epilepsy and aphasia. There were also positive effects with learning disability people. So again, like why is the Cochrane Collaboration seeing a bad result? I mean you got some studies and not all studies are created the same way. So I think if you looked at some of the studies that were producing positive effects, you probably are going to see something different in the dosaging that it is there with the studies that were having negative effects. And you see that a lot with herbs and nutrients where they are just using either bad quality nutrients or herbs or they are not using the therapeutic dose to get the right response.
Baris Harvey: Yes. Exactly. Definitely. Anything else that you want to add in?
Justin Marchegiani: So with Piracetam I kind of topped out at 800 mg. Figure out kind of where you are at.
Baris Harvey: Same here. Uh-humm.
Justin Marchegiani: I could not go higher. I just felt like crap if I went higher. So the big ones for me are going to be Ashwagandha, magnesium, let us see here, PQQ, CoQ10. These are all simple ones. You can add in the Piracetam. The foundational stuff like MCT, good quality fat in your coffee, stabilizing blood sugar and sleep. But I also said there are other families of adaptogenic herbs that work very well. Some like Eleuthero or Siberian ginseng works excellent. There is a protocol and is a Russian protocol that is used in a way to allow Eleuthero to have anabolic effects in increasing sex hormones like DHEA dehydroepiandrosterone. And that is an anabolic sex hormone that if you look in the research, it is going to have a neuroprotective effect. Just google DHEA and neuroprotective effects and you are going to have really good support there.
Baris Harvey: Yes.
Justin Marchegiani: So using that, yes, that is another great way to boost up your anabolic sex hormones that will help repair your brain. Even some people if they are adrenally stressed, taking a little bit sublingual bio-identical DHEA can be very helpful too, to protect your neurons.
Baris Harvey: Uh-huh. Definitely. Same thing here.
Justin Marchegiani: Now one more thing, too. If you are like a female who is menopausal with that sudden drop in estrogen come menopause, because your ovaries are not spitting it out like you used to when you were cycling, that sudden drop can actually cause brain inflammation. And estrogen tends to be very anti-inflammatory. The estriol especially tends to be very anti‑inflammatory for the brain. So if you are menopausal and you are starting to have some issues, look at getting your adrenals looked at as well as getting your female hormone supported to help prevent that brain stress. And also female hormones in women who are cycling low progesterone or estrogen dominance can also create brain stress. And if you look at progesterone, that tends to also be very neuroprotective. You just want to make sure you take it in an appropriate way so it does not screw up your cycle. And in my opinion, I find cycling females do not do better with progesterone cream because you cannot time it right in their cycle and its spills over the follicular phase and just messes up the timing.
Baris Harvey: Yes. Definitely. And make sure that you are balancing it right.
Justin Marchegiani: Yes.
Baris Harvey: Yes. Same thing here. Doing a lot of the MCT. Doing the different adaptogenic herbs on a daily basis. I take turmeric.
Justin Marchegiani: That is another good one. Green tea.
Baris Harvey: Turmeric and green tea. Bacopa.
Justin Marchegiani: Yes.
Baris Harvey: On a daily basis. So all of those are very beneficial and I am making sure that I am getting a lot of fats in my diet. Usually when I am making a smoothie, my sweetener is usually going to be berries. Like frozen wild berries. So I am making sure that they are not like super-duper sweet. But I am getting a lot of the lower glycemic type fruits that have more of the antioxidants. And then at the end I might dump a couple of you know, three raw eggs in there and I am getting some of the B vitamins and choline and different parts of each of that bringing a lot of those brain nutrients in there.
Justin Marchegiani: Yes, there was a study looking at blueberries because of the OPCs in the blueberry, the oligomeric proanthocyanidins. They are the various anti-inflammatory bioflavonoids. They did a study looking at blueberries and it having a reduced neurological inflammatory effect. So that is pretty cool. Just a handful of blueberries.
Baris Harvey: Yes. Exactly. Let food be thy medicine. And it is so crazy that we are looking at food right here and how it can be beneficial but somehow we are just like, “Oh, yes we will just wait for people to have Alzheimer’s and just give them drugs.” Or we can just eat really, really good food.
Justin Marchegiani: Yes, yes. And then also I forgot to even mention one last thing, gut infections can definitely cause brain inflammation.
Baris Harvey: Yes.
Justin Marchegiani: Because these gut infections, whether it is SIBO producing lithocholic acid or endotoxins or mycotoxins from fungus or the various biotoxins from parasites, these can create toxins and poison the brain. I mean, acetaldehyde produced from fungus can make you feel drunk and brain fogged. I find with people going on an anti-candida program, if it is candida they feel significantly better. If they have gut infections, getting rid of those infections help them feel significantly better. If they have conditions like Lyme or Lyme co-infections like ehrlichia or bartonella or babesia or things like that, getting those infections cleared out and supporting the immune system they do feel a lot better.
Baris Harvey: Yes. So just making sure that we eat right for our type. And if we can, if our body allows us, probably more fats, right? And some of these really high quality MCT fats. Making sure that we get enough sleep and treating ourselves right, just relaxation, making sure we have high quality sleep.
Justin Marchegiani: Yes.
Baris Harvey: Moving appropriately and making our muscles move and increasing our brain capacity. Like we interviewed, Oh, my goodness! I am losing it. The guy from… See now I am going to feel bad. I have not eaten all these beneficial foods yet this morning so my brain is not super on point. But I will remember it eventually. But he talked about…
Justin Marchegiani: Is this the guy that does the all-day energy diet?
Baris Harvey: No, no, no.
Justin Marchegiani: Not Yuri? Okay.
Baris Harvey: Not Yuri but do what you love for exercise, right?
Justin Marchegiani: Yes.
Baris Harvey: So if you can, if you want to play like basketball or tennis…
Justin Marchegiani: Are you thinking about Mark Sisson?
Baris Harvey: Not Mark Sisson.
Justin Marchegiani: Okay.
Baris Harvey: We interviewed him when we did..
Justin Marchegiani: Oh, I think you are thinking of Kevin Geary from Rebooted Body.
Baris Harvey: Kevin Geary, there you go. Rebooted Body. I was thinking of a fit life.
Justin Marchegiani: Yes. Kevin Geary, yes.
Baris Harvey: Yes, I had the K in my head but just not, yes, Kevin Geary when he talked about do what you love.
Justin Marchegiani: Exactly.
Baris Harvey: Hiking and doing all these things. Especially if you can have like some kind of sport. You are going to be involving your brain more, right? So these are fun ways that you can do things. Go swimming, move your body and your brains is going to get activated and plus you are going to be put in a good mood. So when you are in a better mood you are more motivated to do what you need to do. I find it a lot easier when I am happy and I am in a good mood.
Justin Marchegiani: Exactly.
Baris Harvey: I am going to cook a really good meal that is healthy for me versus like I feel crap. It is really easy to fall right into the trap to be like, “Well, let me just order a pizza.” You know what I mean? So making sure that you get these things down. Eating the right foods, getting enough sleep, moving your body and then the cherry out on the top is once you get those foundational things put down what kind of supplement can you do to get to the next level, right?
Justin Marchegiani: Yes.
Baris Harvey: And like you mentioned before if you still have, you have mentioned this analogy before, you still feel that e-break. Like you are working so hard but there are still things that are not there, you probably have some things still holding you back. And you mentioned the gut infections. You might be eating some food that you might be sensitive to, right?
Justin Marchegiani: Exactly.
Baris Harvey: So making sure that we get those out of the system.
Justin Marchegiani: Yes, making sure if you got hormonal stress, get your adrenals or thyroid looked at. If you got chronic infections or leaky gut stuff get your gut looked at. Again, if your thyroid is not working well, you need thyroid hormone to activate basically cellular metabolism in almost all cells. So if you got low thyroid hormone, you want to get that fixed because taking PQQ or even CoQ10 is not going to be the answer. It will be a Band-Aid but would not be the real true answer. So we have like things in the functional medicine hierarchy that should be in alignment before we do other things. But it is just a good starting point.
Baris Harvey: Yes, yes, yes. Definitely, it sounds awesome. Anything else that you want to add today?
Justin Marchegiani: I would say everyone or anyone listening that wants to start this out and just get their diet and their blood sugar and their sleep going first, start their day with momentum. Whether it is getting up and doing the Tabata or a high intensity interval. Having some good protein and fat to start their day, put some MCT or butter in their coffee. Take a little bit of magnesium or some adaptogenic herbs to start your day. You are going to just create momentum and momentum continues to create more momentum. And just starting your day on these upper planes so you feel like you are running downhill not running uphill is always helpful.
Baris Harvey: Yes. Definitely. Thank you guys for tuning in to another episode. Make sure that you guys go to ITunes and leave a review. So if you go to beyondwellnessradio.com there is a button right there that you just click and it will send you right to it. It makes it really easy. Continue to send in your questions. So if you guys have any questions that you want answered from any of the doctors, make sure that you send that in. If you guys have somebody that is like a great doctor that you have or a great practitioner that you have read their book and we might have not come across them, send us an email and we will go ahead and check them out and see if we might want to bring them on the show. Because there are always these awesome people that are popping up but you know sometimes they are not always on our radar for a while. So if you guys have any suggestions for a guest or someone who you want to hear on the show, let us know and we will reach out to them and see if we can get them on the show. If you guys are finding that you might have any of these e‑break like symptoms and you feel like you are not going 100% like you could be, make sure that you go to justinhealth.com and schedule yourself a consultation. So that way, Dr. Justin can do his detective work and see if there is something hidden that you have not found that could be holding you back. And again go to beyondwellnessradio.com and signup for the newsletter. That is the best way to stay updated and have all of the information available to you. So thank you guys again. Go ahead.
Justin Marchegiani: Thanks so much, Baris and everyone listening. Sharing is caring. So keep sharing the show with all of your friends and family that could benefit.
Baris Harvey: Yes. Thank you.
Justin Marchegiani: Thanks have a good one.