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Week 7: A Doctor's 52 Week Journey to an Unprocessed Life · Go Un-Pro

• 0:00
  [Announcer Lucas] Welcome to the Go Unpro Podcast,
• 0:01
  [Announcer Lucas] a doctor's 52-week journey to an unprocessed life.
• 0:05
  [Announcer Lucas] Now,
• 0:06
  [Announcer Lucas] here is your host,
• 0:06
  [Announcer Lucas] Dr.
• 0:07
  [Announcer Lucas] Brent W.
• 0:07
  [Announcer Lucas] Lartz,
• 0:08
  [Announcer Lucas] Associate Professor of Infectious Diseases and Internal Medicine,
• 0:11
  [Announcer Lucas] Neuroscientist,
• 0:12
  [Announcer Lucas] and Best-Selling Author.
• 0:17
  [Dr. Brent Laartz] All right,
• 0:17
  [Dr. Brent Laartz] everyone,
• 0:18
  [Dr. Brent Laartz] welcome to another Go Unpro podcast.
• 0:20
  [Dr. Brent Laartz] This is week seven,
• 0:22
  [Dr. Brent Laartz] a doctor's 52-week journey to an unprocessed life.
• 0:26
  [Dr. Brent Laartz] Can't wait for this week.
• 0:27
  [Dr. Brent Laartz] We're going to have a fun day because this is field trip day,
• 0:31
  [Dr. Brent Laartz] and we're going to try to have more field trips along the way,
• 0:34
  [Dr. Brent Laartz] taking you to the gym,
• 0:36
  [Dr. Brent Laartz] to the kitchen,
• 0:38
  [Dr. Brent Laartz] and that kind of thing.
• 0:40
  [Dr. Brent Laartz] and I can't wait for that.
• 0:41
  [Dr. Brent Laartz] Um,
• 0:42
  [Dr. Brent Laartz] reporting back on last week's success of the package free week— not
• 0:47
  [Dr. Brent Laartz] a very successful week,
• 0:50
  [Dr. Brent Laartz] as far as a full package free week,
• 0:52
  [Dr. Brent Laartz] but I did manage to get a full package day.
• 0:56
  [Dr. Brent Laartz] Where we got rid of all packages,
• 0:59
  [Dr. Brent Laartz] only did Whole Foods,
• 1:01
  [Dr. Brent Laartz] and more learning to occur as far as how we can maintain that.
• 1:07
  [Dr. Brent Laartz] In the future.
• 1:08
  [Dr. Brent Laartz] So we're going to build on that for the future.
• 1:11
  [Dr. Brent Laartz] Not going to call it a failure.
• 1:12
  [Dr. Brent Laartz] It's a stumbling block.
• 1:14
  [Dr. Brent Laartz] It is a success in the fact that we're learning how to do this,
• 1:19
  [Dr. Brent Laartz] okay?
• 1:20
  [Dr. Brent Laartz] So...
• 1:23
  [Dr. Brent Laartz] The setbacks were basically around some social gatherings and it's
• 1:30
  [Dr. Brent Laartz] very difficult to maintain a package-free entire week when there are
• 1:36
  [Dr. Brent Laartz] certain celebrations happening and you're out in public.
• 1:40
  [Dr. Brent Laartz] You can certainly...
• 1:42
  [Dr. Brent Laartz] to learn from that.
• 1:45
  [Dr. Brent Laartz] Then bringing in your own food and bringing that to,
• 1:49
  [Dr. Brent Laartz] let's say,
• 1:49
  [Dr. Brent Laartz] a party you're going to and that kind of thing,
• 1:52
  [Dr. Brent Laartz] making your own.
• 1:53
  [Dr. Brent Laartz] So a lot of this future of longevity is going to be making food myself.
• 2:02
  [Dr. Brent Laartz] That I know is whole food,
• 2:04
  [Dr. Brent Laartz] that I know is healthy,
• 2:05
  [Dr. Brent Laartz] that I know is certain oils that I want to avoid.
• 2:09
  [Dr. Brent Laartz] Certain sugar items that I want to avoid.
• 2:13
  [Dr. Brent Laartz] And that's not going to occur every day.
• 2:14
  [Dr. Brent Laartz] And I want to maintain this for,
• 2:17
  [Dr. Brent Laartz] let's say,
• 2:18
  [Dr. Brent Laartz] a 90% success rate.
• 2:20
  [Dr. Brent Laartz] Failure is inevitable,
• 2:21
  [Dr. Brent Laartz] right?
• 2:22
  [Dr. Brent Laartz] Let it go.
• 2:23
  [Dr. Brent Laartz] Let it go if you fail one time.
• 2:25
  [Dr. Brent Laartz] And get back up on the horse.
• 2:27
  [Dr. Brent Laartz] The deal is you have to be successful.
• 2:31
  [Dr. Brent Laartz] Nine times out of ten?
• 2:33
  [Dr. Brent Laartz] And so it's very difficult to have a nine times out of ten success rate.
• 2:38
  [Dr. Brent Laartz] If you go two days in a row of not getting the proper either sleep,
• 2:45
  [Dr. Brent Laartz] or diet,
• 2:46
  [Dr. Brent Laartz] movement.
• 2:47
  [Dr. Brent Laartz] So if you have two days where you don't get on to your exercise program.
• 2:52
  [Dr. Brent Laartz] That is the difficulty.
• 2:53
  [Dr. Brent Laartz] So try to maintain and I'm trying to maintain the ability to not go that second day.
• 2:59
  [Dr. Brent Laartz] If I fail in just one of these situations,
• 3:02
  [Dr. Brent Laartz] if I know my sleep score was in the 60s,
• 3:05
  [Dr. Brent Laartz] I know that the very next night I need to recover that sleep.
• 3:08
  [Dr. Brent Laartz] Same thing for diet,
• 3:10
  [Dr. Brent Laartz] same thing for movement,
• 3:11
  [Dr. Brent Laartz] same thing for connectivity.
• 3:12
  [Dr. Brent Laartz] If I...
• 3:13
  [Dr. Brent Laartz] Periodically.
• 3:15
  [Dr. Brent Laartz] I want to be alone.
• 3:16
  [Dr. Brent Laartz] I may want to not have connectivity.
• 3:18
  [Dr. Brent Laartz] You know,
• 3:19
  [Dr. Brent Laartz] everybody has those days when they want to get to B.
• 3:25
  [Dr. Brent Laartz] You know,
• 3:25
  [Dr. Brent Laartz] sitting in bed and watching TV by themselves.
• 3:29
  [Dr. Brent Laartz] Maybe they're in a funk for a day,
• 3:31
  [Dr. Brent Laartz] but get back up on that horse.
• 3:33
  [Dr. Brent Laartz] Get connected the very next day.
• 3:36
  [Dr. Brent Laartz] Get that relaxation that you need.
• 3:38
  [Dr. Brent Laartz] Get that self time,
• 3:40
  [Dr. Brent Laartz] the me time,
• 3:41
  [Dr. Brent Laartz] the self love time.
• 3:44
  [Dr. Brent Laartz] Get that,
• 3:45
  [Dr. Brent Laartz] and then...
• 3:47
  [Dr. Brent Laartz] Maintain that connectivity.
• 3:51
  [Dr. Brent Laartz] And that's going to make me more healthy in the long run.
• 3:54
  [Dr. Brent Laartz] My longevity is truly a reflection of the strength of the mitochondria.
• 3:59
  [Dr. Brent Laartz] Which are poisoned by excess calories.
• 4:01
  [Dr. Brent Laartz] They're also poisoned by any kind of loneliness.
• 4:05
  [Dr. Brent Laartz] And this is all through mTOR.
• 4:09
  [Dr. Brent Laartz] Let's talk about the elephant in the room— somewhat in the fact that
• 4:12
  [Dr. Brent Laartz] there are a lot of people out there,
• 4:15
  [Dr. Brent Laartz] espousing CERTAIN health behaviors.
• 4:20
  [Dr. Brent Laartz] That they think are good because they are gym bros,
• 4:24
  [Dr. Brent Laartz] that they are,
• 4:25
  [Dr. Brent Laartz] whatever kind of influencer that's telling you.
• 4:28
  [Dr. Brent Laartz] That you need to eat.
• 4:30
  [Dr. Brent Laartz] Oodles and oodles amounts of protein.
• 4:33
  [Dr. Brent Laartz] There is a lot of data in animal studies suggesting that protein is
• 4:39
  [Dr. Brent Laartz] actually not good for longevity.
• 4:43
  [Dr. Brent Laartz] Because there are animal studies showing that if you decrease the amount of protein,
• 4:50
  [Dr. Brent Laartz] or if you...
• 4:51
  [Dr. Brent Laartz] Only...
• 4:54
  [Dr. Brent Laartz] Feed these animals a diet that is deficient in leucine.
• 5:01
  [Dr. Brent Laartz] That they will live longer than the animals fed a calorie similar diet.
• 5:10
  [Dr. Brent Laartz] That has those either protein or leucine.
• 5:13
  [Dr. Brent Laartz] Leucine is an essential amino acid.
• 5:16
  [Dr. Brent Laartz] So if you feed a mouse.
• 5:19
  [Dr. Brent Laartz] That diet.
• 5:21
  [Dr. Brent Laartz] That is deficient in a protein and the amino acid that is essential
• 5:28
  [Dr. Brent Laartz] for building proteins.
• 5:31
  [Dr. Brent Laartz] How can that be since obviously we also know the corollary of a lot of...
• 5:37
  [Dr. Brent Laartz] longevity is that we also need strength and you need muscle for strength,
• 5:41
  [Dr. Brent Laartz] right?
• 5:41
  [Dr. Brent Laartz] And you need protein for building strength.
• 5:44
  [Dr. Brent Laartz] Well,
• 5:45
  [Dr. Brent Laartz] maybe it's not so simple as just we need a lot of protein and we
• 5:48
  [Dr. Brent Laartz] need a lot of strength.
• 5:49
  [Dr. Brent Laartz] Because if you...
• 5:52
  [Dr. Brent Laartz] Take and give a mouse leucine,
• 5:54
  [Dr. Brent Laartz] it actually stimulates mTOR and stimulates muscle growth through mTOR.
• 5:59
  [Dr. Brent Laartz] So if mTOR is the enemy of longevity,
• 6:04
  [Dr. Brent Laartz] and you need mTOR to build protein or to build muscle,
• 6:08
  [Dr. Brent Laartz] then there must be something,
• 6:10
  [Dr. Brent Laartz] some other balance there,
• 6:11
  [Dr. Brent Laartz] some either hormesis that you can't just feed.
• 6:15
  [Dr. Brent Laartz] A whole ton of protein to somebody,
• 6:17
  [Dr. Brent Laartz] especially if they're not using any resistance training,
• 6:21
  [Dr. Brent Laartz] right?
• 6:21
  [Dr. Brent Laartz] So,
• 6:22
  [Dr. Brent Laartz] That's the...
• 6:24
  [Dr. Brent Laartz] elephant in the room.
• 6:25
  [Dr. Brent Laartz] Which is it?
• 6:26
  [Dr. Brent Laartz] Is it Is it protein that we need a lot?
• 6:30
  [Dr. Brent Laartz] Or is it low protein?
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  [Dr. Brent Laartz] Is it low calories because we also know that calorie restriction is
• 6:35
  [Dr. Brent Laartz] associated with longevity.
• 6:37
  [Dr. Brent Laartz] So,
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  [Dr. Brent Laartz] Which is it?
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  [Dr. Brent Laartz] Is it muscle?
• 6:40
  [Dr. Brent Laartz] Or is it both?
• 6:41
  [Dr. Brent Laartz] Can you actually build muscle or maintain muscle?
• 6:45
  [Dr. Brent Laartz] With a calorie restriction.
• 6:47
  [Dr. Brent Laartz] And we know that certain calorie restriction diets and use of the
• 6:53
  [Dr. Brent Laartz] GLP-1s and the other diet medications that they may induce sarcopenia.
• 7:00
  [Dr. Brent Laartz] But that sarcopenia,
• 7:01
  [Dr. Brent Laartz] which is lack of muscle,
• 7:03
  [Dr. Brent Laartz] that sarcopenia can be mitigated by.
• 7:07
  [Dr. Brent Laartz] resistance training.
• 7:09
  [Dr. Brent Laartz] So is it resistance training,
• 7:10
  [Dr. Brent Laartz] calorie restriction,
• 7:12
  [Dr. Brent Laartz] protein?
• 7:13
  [Dr. Brent Laartz] low or moderate amount of protein.
• 7:16
  [Dr. Brent Laartz] And...
• 7:17
  [Dr. Brent Laartz] That's what I think there's still some studies that need to be done to show.
• 7:22
  [Dr. Brent Laartz] what is the best in humans and obviously longevity studies in humans
• 7:26
  [Dr. Brent Laartz] are relatively difficult.
• 7:28
  [Dr. Brent Laartz] And we need these animal studies.
• 7:30
  [Dr. Brent Laartz] But is a human equivalent to a mouse?
• 7:33
  [Dr. Brent Laartz] A mouse eats a similar omnivorous diet in the laboratory.
• 7:38
  [Dr. Brent Laartz] However,
• 7:40
  [Dr. Brent Laartz] in difference to humans.
• 7:44
  [Dr. Brent Laartz] They don't really die of necessarily falls or frailty per se,
• 7:49
  [Dr. Brent Laartz] because they're not going to fall and break a hip like humans do.
• 7:52
  [Dr. Brent Laartz] So certainly protein,
• 7:53
  [Dr. Brent Laartz] there could be some differences here.
• 7:55
  [Dr. Brent Laartz] Thank you.
• 7:55
  [Dr. Brent Laartz] But they also...
• 7:57
  [Dr. Brent Laartz] develop similar cancers.
• 7:58
  [Dr. Brent Laartz] They also develop heart disease.
• 8:00
  [Dr. Brent Laartz] They also develop diabetes.
• 8:02
  [Dr. Brent Laartz] If they're fed too much sugar and and so there's a lot of studies
• 8:05
  [Dr. Brent Laartz] regarding keto diets and similar diets and carnivore diets.
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  [Dr. Brent Laartz] That show that carnivore diets are not necessarily so good because
• 8:15
  [Dr. Brent Laartz] they have a high saturated fat.
• 8:19
  [Dr. Brent Laartz] And so what is the...
• 8:21
  [Dr. Brent Laartz] The best diet.
• 8:22
  [Dr. Brent Laartz] The best diet is an individual's choice.
• 8:25
  [Dr. Brent Laartz] But I can tell you that the people who live to be 100 and areas
• 8:30
  [Dr. Brent Laartz] where they live to be 100 eat less meat.
• 8:33
  [Dr. Brent Laartz] They may have an okay amount of protein in their diet from other
• 8:37
  [Dr. Brent Laartz] sources— beans and nuts and this and alike.
• 8:41
  [Dr. Brent Laartz] They eat grains,
• 8:44
  [Dr. Brent Laartz] but they eat grains that are whole grains and they eat grains that
• 8:50
  [Dr. Brent Laartz] they've grown themselves.
• 8:51
  [Dr. Brent Laartz] They also have a lot of movement because they do a lot of their own work.
• 8:55
  [Dr. Brent Laartz] They don't have other people doing their work for them.
• 9:01
  [Dr. Brent Laartz] They don't just go buy packaged foods or fast foods and just eat them.
• 9:08
  [Dr. Brent Laartz] They make their own foods and they have a lot of connection in these places.
• 9:13
  [Dr. Brent Laartz] And people who live to be 100.
• 9:16
  [Dr. Brent Laartz] They have a lot of connection with family,
• 9:18
  [Dr. Brent Laartz] with friends,
• 9:18
  [Dr. Brent Laartz] with volunteering,
• 9:19
  [Dr. Brent Laartz] with...
• 9:20
  [Dr. Brent Laartz] groups or their religion,
• 9:22
  [Dr. Brent Laartz] et cetera.
• 9:22
  [Dr. Brent Laartz] So I can tell you that not every person is going to benefit from one diet,
• 9:32
  [Dr. Brent Laartz] one lifestyle,
• 9:34
  [Dr. Brent Laartz] but it needs to be sensible and it needs to have all of the five tenets of longevity,
• 9:42
  [Dr. Brent Laartz] diet,
• 9:42
  [Dr. Brent Laartz] movement,
• 9:43
  [Dr. Brent Laartz] creativity,
• 9:44
  [Dr. Brent Laartz] and better sleep.
• 9:48
  [Dr. Brent Laartz] And then...
• 9:49
  [Dr. Brent Laartz] Also,
• 9:49
  [Dr. Brent Laartz] potentially,
• 9:51
  [Dr. Brent Laartz] less plastic,
• 9:52
  [Dr. Brent Laartz] less processed foods.
• 9:55
  [Dr. Brent Laartz] So we're going to be talking about diet first and this we're going
• 9:59
  [Dr. Brent Laartz] to talk about the five F's of a good diet and that is fiber.
• 10:05
  [Dr. Brent Laartz] Polyphenols,
• 10:06
  [Dr. Brent Laartz] the pH in there being the F,
• 10:09
  [Dr. Brent Laartz] healthy fats,
• 10:11
  [Dr. Brent Laartz] fermented foods,
• 10:13
  [Dr. Brent Laartz] and whole foods.
• 10:15
  [Dr. Brent Laartz] So we're going to be eating these things,
• 10:17
  [Dr. Brent Laartz] less meat,
• 10:19
  [Dr. Brent Laartz] mostly plant-based diet,
• 10:21
  [Dr. Brent Laartz] plant forward as it might be.
• 10:24
  [Dr. Brent Laartz] There's this new...
• 10:26
  [Dr. Brent Laartz] Slang being bantered about,
• 10:29
  [Dr. Brent Laartz] being plant forward now.
• 10:31
  [Dr. Brent Laartz] Um and so we're going to be talking about that this diet and um I'm
• 10:36
  [Dr. Brent Laartz] going to build upon what we've already talked about.
• 10:40
  [Dr. Brent Laartz] The 5Fs,
• 10:41
  [Dr. Brent Laartz] we're going to be showing you some fermented foods.
• 10:44
  [Dr. Brent Laartz] With basically all five of these,
• 10:47
  [Dr. Brent Laartz] we're going to get that in our fermented foods.
• 10:52
  [Dr. Brent Laartz] Berries and greens,
• 10:53
  [Dr. Brent Laartz] we've already talked about doing these every day.
• 10:56
  [Dr. Brent Laartz] Omega-3s,
• 10:57
  [Dr. Brent Laartz] calcium and vitamin D and B12.
• 11:01
  [Dr. Brent Laartz] We're introducing this week a little bit more of the intermittent
• 11:04
  [Dr. Brent Laartz] fasting and the time-restricted feeding.
• 11:07
  [Dr. Brent Laartz] As we go along,
• 11:09
  [Dr. Brent Laartz] we achieve some weight loss and we achieve our diet—bringing our
• 11:14
  [Dr. Brent Laartz] microbiome better involvement.
• 11:18
  [Dr. Brent Laartz] In our livelihood and a better microbiome in our intestines,
• 11:26
  [Dr. Brent Laartz] we're going to be able to experience and accomplish this
• 11:29
  [Dr. Brent Laartz] intermittent fasting and time-restricted feeding better.
• 11:33
  [Dr. Brent Laartz] Intermittent fasting would involve,
• 11:35
  [Dr. Brent Laartz] and some would say that intermittent fasting will decrease um
• 11:42
  [Dr. Brent Laartz] insulin secretion in your body such that insulin can be actually a
• 11:47
  [Dr. Brent Laartz] carcinogen and a bad thing if there's too much of it or if your body
• 11:52
  [Dr. Brent Laartz] is resistant to it and you're needing to use too much of it.
• 11:57
  [Dr. Brent Laartz] To be able to accomplish your glycemic control,
• 12:01
  [Dr. Brent Laartz] then it can be actually bad so obviously if you're needing to secrete that much,
• 12:07
  [Dr. Brent Laartz] then obviously calorie restriction,
• 12:09
  [Dr. Brent Laartz] and other of these.
• 12:12
  [Dr. Brent Laartz] accomplishments you need to continue.
• 12:14
  [Dr. Brent Laartz] Time-restricted feeding is basically just you only want to eat a
• 12:18
  [Dr. Brent Laartz] certain amount of time during the day and intermittent fasting.
• 12:22
  [Dr. Brent Laartz] is you're going to fast for a certain period of time.
• 12:24
  [Dr. Brent Laartz] Could be 24 hours,
• 12:26
  [Dr. Brent Laartz] could be 36 hours.
• 12:27
  [Dr. Brent Laartz] Some would say that also that NME MTOR.
• 12:31
  [Dr. Brent Laartz] that it takes...
• 12:32
  [Dr. Brent Laartz] A pretty prolonged fast up to two to three days in order to diminish
• 12:37
  [Dr. Brent Laartz] mitochondrial activity enough to affect longevity.
• 12:39
  [Dr. Brent Laartz] I think the overall consensus of this is that The main.
• 12:45
  [Dr. Brent Laartz] accomplishment that we're getting here is calorie restriction.
• 12:48
  [Dr. Brent Laartz] If you can only eat for six hours out of the day,
• 12:50
  [Dr. Brent Laartz] and as long as you don't overeat during those six to eight hours,
• 12:54
  [Dr. Brent Laartz] then you're less likely to eat.
• 12:58
  [Dr. Brent Laartz] a high amount of calories.
• 13:00
  [Dr. Brent Laartz] Um,
• 13:01
  [Dr. Brent Laartz] I'm also going to try to go for an oil-free day and cook mainly with water.
• 13:06
  [Dr. Brent Laartz] Um,
• 13:07
  [Dr. Brent Laartz] So.
• 13:08
  [Dr. Brent Laartz] What have we done this week?
• 13:09
  [Dr. Brent Laartz] The fermented foods.
• 13:10
  [Dr. Brent Laartz] Here's something I've started to do.
• 13:13
  [Dr. Brent Laartz] And we've got a...
• 13:18
  [Dr. Brent Laartz] I purchased several of these fermentation jars.
• 13:23
  [Dr. Brent Laartz] They have weights in them so that it can weigh down the...
• 13:28
  [Dr. Brent Laartz] Uh...
• 13:28
  [Dr. Brent Laartz] Contents of it.
• 13:30
  [Dr. Brent Laartz] This is a chickpea fermentation that also has habanero peppers.
• 13:34
  [Dr. Brent Laartz] It has some onions and some spices in there,
• 13:37
  [Dr. Brent Laartz] some peppercorns.
• 13:39
  [Dr. Brent Laartz] And this is.
• 13:41
  [Dr. Brent Laartz] You can see the airlock here,
• 13:42
  [Dr. Brent Laartz] which only allows air to escape.
• 13:45
  [Dr. Brent Laartz] You can accomplish this relatively cheaply and not have to get this kind of a jar.
• 13:50
  [Dr. Brent Laartz] In that there are they make lids for your mason jars that you can
• 13:54
  [Dr. Brent Laartz] just use a mason jar and lids that have an airlock in them and so
• 13:59
  [Dr. Brent Laartz] This is something we're going to be doing a lot more of,
• 14:02
  [Dr. Brent Laartz] and I'll show you some of the fruits of our labor on this.
• 14:05
  [Dr. Brent Laartz] Amazing.
• 14:06
  [Dr. Brent Laartz] I hope this is going to taste good.
• 14:08
  [Dr. Brent Laartz] This has been fermenting for about,
• 14:09
  [Dr. Brent Laartz] I'd say,
• 14:11
  [Dr. Brent Laartz] 7 to 10 days.
• 14:15
  [Dr. Brent Laartz] as long as you want you can ferment for just three days and it might
• 14:19
  [Dr. Brent Laartz] have less of a tangy taste with that and then you can extend that up
• 14:23
  [Dr. Brent Laartz] to two three weeks because some of my fermentations in the past my
• 14:27
  [Dr. Brent Laartz] fermented hot sauces I've fermented for two to three weeks um That's
• 14:32
  [Dr. Brent Laartz] probably the easiest and first place to start is with a fermented
• 14:36
  [Dr. Brent Laartz] hot sauce or fermented jalapeno peppers because it's a relatively
• 14:40
  [Dr. Brent Laartz] easy process and it's more difficult to...
• 14:44
  [Dr. Brent Laartz] to go wrong with it.
• 14:46
  [Dr. Brent Laartz] You can see,
• 14:47
  [Dr. Brent Laartz] perhaps,
• 14:47
  [Dr. Brent Laartz] you can see the maybe bubbles come up out of there.
• 14:50
  [Dr. Brent Laartz] There's a couple of bubbles in the side.
• 14:52
  [Dr. Brent Laartz] And you can see the what used to be a pretty clear surface there now
• 14:57
  [Dr. Brent Laartz] probably has some lactic acid in it and has some other waste
• 15:04
  [Dr. Brent Laartz] products of the fermentation process.
• 15:07
  [Dr. Brent Laartz] The reason fermentation is useful is because of the products of the
• 15:13
  [Dr. Brent Laartz] bacteria that are in there.
• 15:16
  [Dr. Brent Laartz] are being incorporated into now your milieu here.
• 15:22
  [Dr. Brent Laartz] And that often involves fatty acids such as butyrate,
• 15:27
  [Dr. Brent Laartz] butyric acid,
• 15:29
  [Dr. Brent Laartz] and a few others that are...
• 15:33
  [Dr. Brent Laartz] that are actually food for our intestines.
• 15:36
  [Dr. Brent Laartz] So even if I were to kill all of the bacteria here,
• 15:40
  [Dr. Brent Laartz] that is potentially some prebiotic and probiotic compounds in there
• 15:46
  [Dr. Brent Laartz] that will help your intestines digest and help the bacteria in your intestines.
• 15:53
  [Dr. Brent Laartz] And then,
• 15:54
  [Dr. Brent Laartz] some of these bacteria,
• 15:54
  [Dr. Brent Laartz] if you don't kill the bacteria,
• 15:56
  [Dr. Brent Laartz] obviously they may be able to populate your...
• 15:59
  [Dr. Brent Laartz] intestinal milieu.
• 16:01
  [Dr. Brent Laartz] What some have found is that the bacteria that are in probiotics,
• 16:07
  [Dr. Brent Laartz] such as yogurt,
• 16:08
  [Dr. Brent Laartz] and those types of bacteria that you might take in a...
• 16:13
  [Dr. Brent Laartz] in a capsule,
• 16:14
  [Dr. Brent Laartz] those probiotics,
• 16:16
  [Dr. Brent Laartz] have a difficult time incorporating into the microbiome of your intestine.
• 16:21
  [Dr. Brent Laartz] And so...
• 16:23
  [Dr. Brent Laartz] fermented foods actually have a better ability to incorporate it into the microbiome.
• 16:30
  [Dr. Brent Laartz] Um.
• 16:31
  [Dr. Brent Laartz] And,
• 16:32
  [Dr. Brent Laartz] um.
• 16:33
  [Dr. Brent Laartz] So.
• 16:35
  [Dr. Brent Laartz] Um...
• 16:36
  [Dr. Brent Laartz] Any questions regarding this?
• 16:39
  [Dr. Brent Laartz] I think that amazing situation here.
• 16:43
  [Dr. Brent Laartz] I think we've just begun to,
• 16:45
  [Dr. Brent Laartz] and I've experimented.
• 16:46
  [Dr. Brent Laartz] Over many years of fermentation,
• 16:48
  [Dr. Brent Laartz] but I think we're going to get more heavy into it and try to do this
• 16:51
  [Dr. Brent Laartz] with a lot of our food sources because we bought several jars like
• 16:56
  [Dr. Brent Laartz] this so we can try a lot of different things.
• 16:58
  [Dr. Brent Laartz] What are we going to be trying to ferment soon?
• 17:02
  [Dr. Brent Laartz] More hot sauces.
• 17:05
  [SPEAKER_1] What vegetables are you looking forward to fermenting the most?
• 17:08
  [Dr. Brent Laartz] Oh,
• 17:09
  [Dr. Brent Laartz] you and I both love,
• 17:13
  [Dr. Brent Laartz] and we've talked about this.
• 17:14
  [Dr. Brent Laartz] This is Emma.
• 17:16
  [Dr. Brent Laartz] She is joining the podcast here today.
• 17:18
  [Dr. Brent Laartz] Emma and I both love spicy foods.
• 17:22
  [Dr. Brent Laartz] And so anything we can do spicy,
• 17:24
  [Dr. Brent Laartz] if we're going to ferment something,
• 17:26
  [Dr. Brent Laartz] I am sure we're going to add habanero or serrano peppers to it
• 17:30
  [Dr. Brent Laartz] because 100% that's going to be there.
• 17:33
  [Dr. Brent Laartz] I think fermented green beans.
• 17:37
  [Dr. Brent Laartz] What are you looking forward to?
• 17:38
  [SPEAKER_1] I think I'm excited most to ferment a red cabbage that maybe has
• 17:45
  [SPEAKER_1] some curry aspects to it.
• 17:47
  [SPEAKER_1] And then I'm really big into pickles,
• 17:50
  [SPEAKER_1] as you know,
• 17:51
  [SPEAKER_1] and I think that it's going to be fun to just taste the difference
• 17:54
  [SPEAKER_1] in sourness between naturally fermented cucumbers and actually
• 17:59
  [SPEAKER_1] pickled cucumbers without vinegar.
• 18:01
  [Dr. Brent Laartz] Yeah,
• 18:02
  [Dr. Brent Laartz] so this week we experimented with just...
• 18:07
  [Dr. Brent Laartz] Pickling a set of cucumbers and so that involves just you and carrots— involve uh,
• 18:14
  [Dr. Brent Laartz] involving just using vinegar,
• 18:15
  [Dr. Brent Laartz] right?
• 18:16
  [Dr. Brent Laartz] So um,
• 18:17
  [Dr. Brent Laartz] certainly um,
• 18:18
  [Dr. Brent Laartz] vinegar is uh,
• 18:20
  [Dr. Brent Laartz] a great health benefit in and of itself,
• 18:25
  [Dr. Brent Laartz] but certainly then you can also have the fermentation produced some similar compounds.
• 18:32
  [Dr. Brent Laartz] Naturally.
• 18:33
  [Dr. Brent Laartz] So we're going to compare.
• 18:35
  [Dr. Brent Laartz] Um,
• 18:36
  [Dr. Brent Laartz] fermenting pickled.
• 18:38
  [Dr. Brent Laartz] pickles and carrots to the actual just pickled pickles and carrots,
• 18:43
  [Dr. Brent Laartz] pickled pickles and carrots.
• 18:44
  [Dr. Brent Laartz] Say that three times.
• 18:46
  [Dr. Brent Laartz] All right.
• 18:46
  [Dr. Brent Laartz] So.
• 18:48
  [SPEAKER_1] we haven't uh mentioned that I think we should do this week too is
• 18:51
  [SPEAKER_1] onions because I don't necessarily like pickled onions—I was like raw onions,
• 18:56
  [SPEAKER_1] um— but I think maybe we should ferment some yellow Yeah,
• 19:00
  [SPEAKER_1] I think some yellow onions,
• 19:02
  [SPEAKER_1] that might be interesting.
• 19:03
  [Dr. Brent Laartz] And one thing,
• 19:04
  [Dr. Brent Laartz] I'm not sure if you could hear her talk about doing.
• 19:09
  [Dr. Brent Laartz] The cabbage this and and a curried cabbage fermented.
• 19:15
  [Dr. Brent Laartz] This obviously is something different from kimchi.
• 19:18
  [Dr. Brent Laartz] But...
• 19:19
  [Dr. Brent Laartz] and or sauerkraut.
• 19:20
  [Dr. Brent Laartz] But fermented cabbage is certainly a way to go and see if you can flavor it such that.
• 19:28
  [Dr. Brent Laartz] It will be.
• 19:29
  [Dr. Brent Laartz] I'm not a big fan of sauerkraut for the most part,
• 19:32
  [Dr. Brent Laartz] maybe I've put it on certain products in the past.
• 19:36
  [Dr. Brent Laartz] And I don't mind it.
• 19:37
  [Dr. Brent Laartz] And I kind of like the taste of it on.
• 19:40
  [Dr. Brent Laartz] You know,
• 19:40
  [Dr. Brent Laartz] let's say a Polish sausage or a...
• 19:43
  [Dr. Brent Laartz] bratwurst,
• 19:43
  [Dr. Brent Laartz] etc.
• 19:44
  [Dr. Brent Laartz] Um,
• 19:45
  [Dr. Brent Laartz] obviously that's some processed food right there,
• 19:48
  [Dr. Brent Laartz] but,
• 19:48
  [Dr. Brent Laartz] and the,
• 19:49
  [Dr. Brent Laartz] Sauerkraut.
• 19:51
  [Dr. Brent Laartz] Does have a pickled taste to it.
• 19:52
  [Dr. Brent Laartz] And maybe there will be something different about the.
• 19:57
  [Dr. Brent Laartz] Kimchi that we do ourselves—I'm not a fan of fishy-tasting foods.
• 20:02
  [Dr. Brent Laartz] So adding fish sauce or what is it that they add to a kimchi that
• 20:08
  [Dr. Brent Laartz] has a kind of fish flakes or fish?
• 20:13
  [Dr. Brent Laartz] Yeah.
• 20:13
  [Dr. Brent Laartz] So we're going to try to alter kind of the kimchi cabbage.
• 20:19
  [Dr. Brent Laartz] And make it curry,
• 20:20
  [Dr. Brent Laartz] make it spicy.
• 20:22
  [Dr. Brent Laartz] And I think that would be interesting too.
• 20:23
  [Dr. Brent Laartz] So obviously there's a lot of things.
• 20:26
  [SPEAKER_1] Um,
• 20:26
  [SPEAKER_1] Don't forget to add clove,
• 20:29
  [SPEAKER_1] actually,
• 20:29
  [SPEAKER_1] when you're fermenting because clove,
• 20:32
  [SPEAKER_1] per gram,
• 20:33
  [SPEAKER_1] has one of the highest concentrations of polyphenols of all foods.
• 20:37
  [Dr. Brent Laartz] So potentially adding...
• 20:39
  [Dr. Brent Laartz] So potentially adding cloves to your pickling spice that you might use,
• 20:43
  [Dr. Brent Laartz] because there is a lot of polyphenols,
• 20:45
  [Dr. Brent Laartz] as she said in there.
• 20:47
  [Dr. Brent Laartz] Other things that we're going to be doing.
• 20:50
  [Dr. Brent Laartz] I love a good salsa,
• 20:51
  [Dr. Brent Laartz] and so...
• 20:52
  [Dr. Brent Laartz] um.
• 20:52
  [Dr. Brent Laartz] Here.
• 20:53
  [Dr. Brent Laartz] And obviously,
• 20:54
  [Dr. Brent Laartz] when you make a salsa,
• 20:55
  [Dr. Brent Laartz] what do you put with your salsa?
• 20:57
  [Dr. Brent Laartz] And are you going to use chips,
• 20:59
  [Dr. Brent Laartz] which are...
• 21:00
  [Dr. Brent Laartz] you know,
• 21:00
  [Dr. Brent Laartz] if you can find the right chips that have been baked in better oil,
• 21:04
  [Dr. Brent Laartz] all the better.
• 21:05
  [Dr. Brent Laartz] And obviously,
• 21:06
  [Dr. Brent Laartz] potentially.
• 21:07
  [Dr. Brent Laartz] Has some carbs to it.
• 21:10
  [Dr. Brent Laartz] But you can always...
• 21:12
  [Dr. Brent Laartz] um.
• 21:12
  [Dr. Brent Laartz] Do something different.
• 21:14
  [Dr. Brent Laartz] Here's my salsa.
• 21:15
  [Dr. Brent Laartz] There's this salsa,
• 21:17
  [Dr. Brent Laartz] which has onions and fresh tomatoes and onions and avocado.
• 21:26
  [Dr. Brent Laartz] And...
• 21:28
  [Dr. Brent Laartz] And I think it was habanero peppers,
• 21:31
  [Dr. Brent Laartz] right?
• 21:32
  [Dr. Brent Laartz] This I made earlier today.
• 21:35
  [Dr. Brent Laartz] And instead of chips,
• 21:37
  [Dr. Brent Laartz] slice up a pepper.
• 21:38
  [Dr. Brent Laartz] Now red bell pepper here.
• 21:41
  [Dr. Brent Laartz] Mmm.
• 21:42
  [Dr. Brent Laartz] Amazing.
• 21:42
  [Dr. Brent Laartz] So.
• 21:45
  [Dr. Brent Laartz] The other thing I ate today for my package-free foods is Purple
• 21:52
  [Dr. Brent Laartz] Japanese sweet potatoes.
• 21:55
  [Dr. Brent Laartz] The amount of polyphenols,
• 21:56
  [Dr. Brent Laartz] can you see how purple that is?
• 21:59
  [Dr. Brent Laartz] That's amazing.
• 21:59
  [Dr. Brent Laartz] That right there is polyphenols.
• 22:02
  [Dr. Brent Laartz] Polyphenols.
• 22:04
  [Dr. Brent Laartz] And all of these antioxidants that you get from that.
• 22:07
  [Dr. Brent Laartz] That is amazing.
• 22:11
  [Dr. Brent Laartz] So baking this creates an amazing product.
• 22:17
  [Dr. Brent Laartz] It goes a long way toward your health.
• 22:20
  [Dr. Brent Laartz] And toward your brain function.
• 22:21
  [Dr. Brent Laartz] I think.
• 22:22
  [Dr. Brent Laartz] Emma wants to have some more of that too.
• 22:26
  [Dr. Brent Laartz] And.
• 22:27
  [Dr. Brent Laartz] Good Lord,
• 22:27
  [Dr. Brent Laartz] we're going to take a little snack break here and I'm going to.
• 22:30
  [Dr. Brent Laartz] Have a little bit because I didn't get any avocado on that last pepper that I ate.
• 22:39
  [Dr. Brent Laartz] Bye for now.
• 22:40
  [Dr. Brent Laartz] Yeah,
• 22:40
  [Dr. Brent Laartz] there's a little snack attack here.
• 22:42
  [Dr. Brent Laartz] I can't.
• 22:43
  [Dr. Brent Laartz] Stand up.
• 22:43
  [Dr. Brent Laartz] Have an avocado go to waste.
• 22:46
  [Dr. Brent Laartz] And isn't it amazing?
• 22:47
  [Dr. Brent Laartz] Isn't it horrible how...
• 22:49
  [Dr. Brent Laartz] short of a shelf life avocados have.
• 22:53
  [SPEAKER_1] You can store them in water in the fridge and then...
• 22:56
  [Dr. Brent Laartz] And you can store them better,
• 22:57
  [Dr. Brent Laartz] yeah.
• 22:57
  [Dr. Brent Laartz] There's ways that you can do that.
• 23:00
  [Dr. Brent Laartz] All right,
• 23:00
  [Dr. Brent Laartz] so On two.
• 23:03
  [Dr. Brent Laartz] The next,
• 23:03
  [Dr. Brent Laartz] this is our,
• 23:05
  [Dr. Brent Laartz] this week,
• 23:05
  [Dr. Brent Laartz] week seven.
• 23:07
  [Dr. Brent Laartz] We're going to.
• 23:08
  [Dr. Brent Laartz] Try to eat more fermented foods this week.
• 23:11
  [Dr. Brent Laartz] We're going to continue to get our omega-3 and we're going to have
• 23:15
  [Dr. Brent Laartz] more intermittent fasting.
• 23:18
  [Dr. Brent Laartz] I had gone a few weeks with not as ideal of a diet.
• 23:23
  [Dr. Brent Laartz] And I think that intermittent fast for me.
• 23:26
  [Dr. Brent Laartz] Really?
• 23:27
  [Dr. Brent Laartz] tends to reset things.
• 23:30
  [Dr. Brent Laartz] Um and time-restricted feeding helps me avoid,
• 23:34
  [Dr. Brent Laartz] I don't need breakfast in the morning,
• 23:36
  [Dr. Brent Laartz] and I tend to use that as my time restriction.
• 23:40
  [Dr. Brent Laartz] Where I am not eating.
• 23:42
  [Dr. Brent Laartz] Certainly there are days I need breakfast for some reason or another,
• 23:45
  [Dr. Brent Laartz] and that can be the case for anybody.
• 23:48
  [Dr. Brent Laartz] And everybody's different.
• 23:50
  [Dr. Brent Laartz] And I'm going to try to go oil-free.
• 23:53
  [Dr. Brent Laartz] For days,
• 23:53
  [Dr. Brent Laartz] some days,
• 23:55
  [Dr. Brent Laartz] try to cook with just water,
• 23:56
  [Dr. Brent Laartz] but sometimes I want to use my olive oil and cook with it.
• 24:00
  [Dr. Brent Laartz] Okay,
• 24:00
  [Dr. Brent Laartz] so here's part of our fuel.
• 24:02
  [Dr. Brent Laartz] Trip.
• 24:03
  [Dr. Brent Laartz] We're going to leave here,
• 24:05
  [Dr. Brent Laartz] going to head out,
• 24:06
  [Dr. Brent Laartz] and we're going to join in the gym first for one of our two field trips.
• 24:12
  [Dr. Brent Laartz] We're going to have two field trips.
• 24:13
  [Dr. Brent Laartz] You ever go to school and have two field trips in one day?
• 24:16
  [Dr. Brent Laartz] Impossible,
• 24:16
  [Dr. Brent Laartz] right?
• 24:17
  [Dr. Brent Laartz] Today,
• 24:19
  [Dr. Brent Laartz] two field trips.
• 24:19
  [Dr. Brent Laartz] Heading out.
• 24:20
  [Dr. Brent Laartz] All right.
• 24:20
  [Dr. Brent Laartz] So we'll see you there.
• 24:24
  [Dr. Brent Laartz] All right,
• 24:25
  [Dr. Brent Laartz] now we're back in the gym.
• 24:26
  [Dr. Brent Laartz] Got done with all of our diet.
• 24:28
  [Dr. Brent Laartz] And we're now on the movement section.
• 24:31
  [Dr. Brent Laartz] Of our exercise every week,
• 24:33
  [Dr. Brent Laartz] we're trying to get three resistance trainings,
• 24:36
  [Dr. Brent Laartz] three cardiovascular trainings,
• 24:38
  [Dr. Brent Laartz] every week,
• 24:39
  [Dr. Brent Laartz] maybe a day of rest on that day of rest,
• 24:41
  [Dr. Brent Laartz] I want to make sure that I am doing some stretching and some core exercises,
• 24:47
  [Dr. Brent Laartz] some planks and some sit-ups on that day off as well,
• 24:50
  [Dr. Brent Laartz] not to take a full day of rest on that day.
• 24:53
  [Dr. Brent Laartz] However,
• 24:54
  [Dr. Brent Laartz] here is the important thing— one of the most important things in older life.
• 25:01
  [Dr. Brent Laartz] To prevent falls and that is a major morbidity and mortality,
• 25:04
  [Dr. Brent Laartz] in other words,
• 25:05
  [Dr. Brent Laartz] people die when they fall.
• 25:07
  [Dr. Brent Laartz] When they're above age,
• 25:09
  [Dr. Brent Laartz] 60 years of age,
• 25:09
  [Dr. Brent Laartz] they die when they fall at any age,
• 25:11
  [Dr. Brent Laartz] for that matter.
• 25:13
  [Dr. Brent Laartz] Because of what happens with the immobility after the fall.
• 25:18
  [Dr. Brent Laartz] Okay,
• 25:18
  [Dr. Brent Laartz] so and what can happen later on in life with that.
• 25:23
  [Dr. Brent Laartz] Thank you.
• 25:23
  [Dr. Brent Laartz] The important things we talked about before of resistance training
• 25:26
  [Dr. Brent Laartz] and getting that strength up.
• 25:27
  [Dr. Brent Laartz] People live longer when they are stronger and that helps prevent falls,
• 25:32
  [Dr. Brent Laartz] but that's not it.
• 25:33
  [Dr. Brent Laartz] So there's been some data lately saying that.
• 25:37
  [Dr. Brent Laartz] The different varieties of movement is what helps make you live longer.
• 25:43
  [Dr. Brent Laartz] And that is the key.
• 25:46
  [Dr. Brent Laartz] The different types of movement that you're doing is going to give
• 25:51
  [Dr. Brent Laartz] you different types of,
• 25:52
  [Dr. Brent Laartz] let's say,
• 25:53
  [Dr. Brent Laartz] balance.
• 25:53
  [Dr. Brent Laartz] If you're playing tennis,
• 25:54
  [Dr. Brent Laartz] you're going from side to side,
• 25:56
  [Dr. Brent Laartz] and that helps.
• 25:56
  [Dr. Brent Laartz] But if you're running...
• 25:57
  [Dr. Brent Laartz] You're going really just.
• 25:59
  [Dr. Brent Laartz] in a single plane of motion.
• 26:01
  [Dr. Brent Laartz] Right.
• 26:01
  [Dr. Brent Laartz] That running is very important for cardiovascular exercise,
• 26:04
  [Dr. Brent Laartz] but might not necessarily help you falling.
• 26:07
  [Dr. Brent Laartz] Certainly,
• 26:08
  [Dr. Brent Laartz] you're going to hit some curves and hit some cracks in the sidewalk,
• 26:11
  [Dr. Brent Laartz] et cetera,
• 26:12
  [Dr. Brent Laartz] that's going to help you prevent falls.
• 26:14
  [Dr. Brent Laartz] But here's what I'm going to add to my resistance training every time I...
• 26:19
  [Dr. Brent Laartz] uh,
• 26:19
  [Dr. Brent Laartz] do my resistance training and that is some balance exercises already.
• 26:23
  [Dr. Brent Laartz] I do some of these already.
• 26:24
  [Dr. Brent Laartz] You've seen a week ago when I was in the British Virgin Islands,
• 26:29
  [Dr. Brent Laartz] didn't have a gym,
• 26:29
  [Dr. Brent Laartz] so I did a lot of lunges,
• 26:31
  [Dr. Brent Laartz] did a lot of yoga type activities,
• 26:34
  [Dr. Brent Laartz] and training on the beach.
• 26:36
  [Dr. Brent Laartz] That involves a lot of balance.
• 26:38
  [Dr. Brent Laartz] So here we're going to start out with our lunges.
• 26:43
  [Dr. Brent Laartz] Sorry,
• 26:43
  [Dr. Brent Laartz] we're going to start out with some jump squats.
• 26:46
  [Dr. Brent Laartz] Okay,
• 26:46
  [Dr. Brent Laartz] so holding myself over my knees,
• 26:49
  [Dr. Brent Laartz] just above my knees.
• 26:52
  [Dr. Brent Laartz] thighs parallel,
• 26:53
  [Dr. Brent Laartz] if I can get it down to that spot,
• 26:55
  [Dr. Brent Laartz] and then...
• 26:57
  [Dr. Brent Laartz] doing a jump squat.
• 26:58
  [Dr. Brent Laartz] Holding steady in that station,
• 27:00
  [Dr. Brent Laartz] right?
• 27:01
  [Dr. Brent Laartz] That is the key.
• 27:03
  [Dr. Brent Laartz] Getting those thighs working and thighs burning.
• 27:07
  [Dr. Brent Laartz] Then doing another jump.
• 27:08
  [Dr. Brent Laartz] I'm going to do,
• 27:09
  [Dr. Brent Laartz] usually I do at least 10 of these.
• 27:15
  [Dr. Brent Laartz] This is part of my thigh strength training.
• 27:17
  [Dr. Brent Laartz] Also the quads and the hamstrings.
• 27:22
  [Dr. Brent Laartz] Okay.
• 27:23
  [Dr. Brent Laartz] So next I'm going to do some lunges.
• 27:26
  [Dr. Brent Laartz] Okay.
• 27:26
  [Dr. Brent Laartz] So lunges,
• 27:27
  [Dr. Brent Laartz] same kind of activity is going to be there.
• 27:30
  [Dr. Brent Laartz] Getting down to a parallel thigh.
• 27:37
  [Dr. Brent Laartz] In this.
• 27:38
  [Dr. Brent Laartz] is somewhat of a one-legged balance almost,
• 27:41
  [Dr. Brent Laartz] right?
• 27:41
  [Dr. Brent Laartz] So you're out over your knee.
• 27:44
  [Dr. Brent Laartz] You don't want to get too far over your knee.
• 27:45
  [Dr. Brent Laartz] You don't want to be too far behind.
• 27:47
  [Dr. Brent Laartz] You want to get some stress on that quads,
• 27:50
  [Dr. Brent Laartz] right?
• 27:53
  [Dr. Brent Laartz] And if you wanted to.
• 27:57
  [Dr. Brent Laartz] In your gym or wherever you're at,
• 27:58
  [Dr. Brent Laartz] you can.
• 27:59
  [Dr. Brent Laartz] See you when I was in the...
• 28:01
  [Dr. Brent Laartz] British Virgin Islands.
• 28:03
  [Dr. Brent Laartz] That I just went up and down the beach this way.
• 28:07
  [Dr. Brent Laartz] 50 yards and 50 yards back.
• 28:10
  [Dr. Brent Laartz] Really burns the quads,
• 28:12
  [Dr. Brent Laartz] right?
• 28:13
  [Dr. Brent Laartz] So now a little bit of.
• 28:15
  [Dr. Brent Laartz] Something we can get from the balance if you have a ball or if you have a small Bench.
• 28:24
  [Dr. Brent Laartz] You can try to just go.
• 28:26
  [Dr. Brent Laartz] Onto that ball.
• 28:28
  [Dr. Brent Laartz] Practice your balance.
• 28:29
  [Dr. Brent Laartz] Be very careful not to fall.
• 28:31
  [Dr. Brent Laartz] One thing I don't want to do.
• 28:34
  [Dr. Brent Laartz] is create a fault,
• 28:35
  [Dr. Brent Laartz] create an injury,
• 28:36
  [Dr. Brent Laartz] okay?
• 28:37
  [Dr. Brent Laartz] So...
• 28:38
  [Dr. Brent Laartz] I'm doing what I can.
• 28:42
  [Dr. Brent Laartz] And in that knee parallel.
• 28:45
  [Dr. Brent Laartz] 90 degree angle.
• 28:49
  [Dr. Brent Laartz] The ball gives you a little bit of...
• 28:53
  [Dr. Brent Laartz] instability there that you need to work against.
• 28:55
  [Dr. Brent Laartz] Here's another way.
• 28:57
  [Dr. Brent Laartz] You can get onto this,
• 28:58
  [Dr. Brent Laartz] right?
• 28:58
  [Dr. Brent Laartz] So something a little simpler like that.
• 29:01
  [Dr. Brent Laartz] Next,
• 29:02
  [Dr. Brent Laartz] we're going side to side,
• 29:05
  [Dr. Brent Laartz] right?
• 29:06
  [Dr. Brent Laartz] So.
• 29:08
  [Dr. Brent Laartz] Going all the way from there to here,
• 29:10
  [Dr. Brent Laartz] try to go.
• 29:11
  [Dr. Brent Laartz] This is almost like the speed skating or skiing,
• 29:15
  [Dr. Brent Laartz] right?
• 29:23
  [Dr. Brent Laartz] That bounce,
• 29:24
  [Dr. Brent Laartz] single leg,
• 29:25
  [Dr. Brent Laartz] because that is going to be an important thing.
• 29:28
  [Dr. Brent Laartz] Because you're going to trip.
• 29:31
  [Dr. Brent Laartz] The key is going to be to catch yourself quickly.
• 29:34
  [Dr. Brent Laartz] It's going to be the amount of force that you're leg,
• 29:40
  [Dr. Brent Laartz] and your foot,
• 29:41
  [Dr. Brent Laartz] and your calf muscles.
• 29:43
  [Dr. Brent Laartz] The whole gamut.
• 29:45
  [Dr. Brent Laartz] The whole appendage there.
• 29:47
  [Dr. Brent Laartz] Every single muscle must need to be trained to get there.
• 29:51
  [Dr. Brent Laartz] To keep you from falling,
• 29:53
  [Dr. Brent Laartz] okay?
• 29:54
  [Dr. Brent Laartz] That balance.
• 29:56
  [Dr. Brent Laartz] Last part.
• 29:58
  [Dr. Brent Laartz] A little warm down.
• 30:00
  [Dr. Brent Laartz] Not as much activity.
• 30:02
  [Dr. Brent Laartz] We're going to do some one-legged exercise.
• 30:05
  [Dr. Brent Laartz] With the tree pose from yoga.
• 30:08
  [Dr. Brent Laartz] Okay,
• 30:08
  [Dr. Brent Laartz] so...
• 30:10
  [Dr. Brent Laartz] I'm not the best yoga person.
• 30:14
  [Dr. Brent Laartz] But.
• 30:16
  [Dr. Brent Laartz] I'm going to be...
• 30:18
  [Dr. Brent Laartz] trying to do 30 seconds to a minute here every time.
• 30:25
  [Dr. Brent Laartz] Going to the other leg.
• 30:29
  [Dr. Brent Laartz] Okay,
• 30:30
  [Dr. Brent Laartz] so doing that,
• 30:30
  [Dr. Brent Laartz] and.
• 30:32
  [Dr. Brent Laartz] You can do a couple of other one-legged exercises potentially.
• 30:36
  [Dr. Brent Laartz] Kind of the,
• 30:37
  [Dr. Brent Laartz] almost a warrior pose.
• 30:45
  [Dr. Brent Laartz] You can do variations on it.
• 30:46
  [Dr. Brent Laartz] See,
• 30:47
  [Dr. Brent Laartz] kept me from falling,
• 30:48
  [Dr. Brent Laartz] right?
• 30:49
  [Dr. Brent Laartz] So,
• 30:49
  [Dr. Brent Laartz] and then when you're really tired.
• 30:53
  [Dr. Brent Laartz] This is going to be difficult,
• 30:53
  [Dr. Brent Laartz] so be very careful.
• 30:55
  [Dr. Brent Laartz] I'm very careful.
• 30:59
  [Dr. Brent Laartz] Okay,
• 30:59
  [Dr. Brent Laartz] so trying to stay on one leg.
• 31:02
  [Dr. Brent Laartz] You can try to bring your foot forward.
• 31:05
  [Dr. Brent Laartz] You can try to do it.
• 31:06
  [Dr. Brent Laartz] Pistol squat.
• 31:08
  [Dr. Brent Laartz] Which I can't do.
• 31:10
  [Dr. Brent Laartz] Okay,
• 31:10
  [Dr. Brent Laartz] so.
• 31:12
  [Dr. Brent Laartz] Pistol squat there.
• 31:14
  [Dr. Brent Laartz] Can't do it,
• 31:14
  [Dr. Brent Laartz] but.
• 31:16
  [Dr. Brent Laartz] Keep working on anything you can do.
• 31:19
  [Dr. Brent Laartz] To prevent falls in the future and to get your strength up to where
• 31:25
  [Dr. Brent Laartz] that strength and that ability to prevent falls in the future is
• 31:30
  [Dr. Brent Laartz] going to be immensely important.
• 31:33
  [Dr. Brent Laartz] So,
• 31:35
  [Dr. Brent Laartz] Look forward to week eight.
• 31:37
  [Dr. Brent Laartz] We're coming back here.
• 31:38
  [Dr. Brent Laartz] I'll see you on the other side for.
• 31:40
  [Dr. Brent Laartz] Some more talk about.
• 31:42
  [Dr. Brent Laartz] Sleep.
• 31:43
  [Dr. Brent Laartz] Circadian rhythms,
• 31:43
  [Dr. Brent Laartz] we're going to visit the sauna.
• 31:45
  [Dr. Brent Laartz] We're going to be talking about some other ways to avoid plastics
• 31:50
  [Dr. Brent Laartz] and packaged foods so I'm going to be doing this week to prevent
• 31:55
  [Dr. Brent Laartz] that plastic buildup and that processed foods.
• 31:58
  [Dr. Brent Laartz] Processed foods are the enemy,
• 31:59
  [Dr. Brent Laartz] and I'm going to try to avoid them as at all possible.
• 32:02
  [Dr. Brent Laartz] So thank you very much for joining me in the gym.
• 32:05
  [Dr. Brent Laartz] We're going to be doing a lot more field trips like this in the future.
• 32:08
  [Dr. Brent Laartz] We'll see you soon.
• 32:14
  [Dr. Brent Laartz] All right,
• 32:14
  [Dr. Brent Laartz] we're back.
• 32:15
  [Dr. Brent Laartz] Was that fun or what?
• 32:17
  [Dr. Brent Laartz] Um...
• 32:18
  [Dr. Brent Laartz] So...
• 32:19
  [Dr. Brent Laartz] Welcome back again.
• 32:21
  [Dr. Brent Laartz] We are going to be talking about some creativity and connection next.
• 32:27
  [Dr. Brent Laartz] And,
• 32:28
  [Dr. Brent Laartz] you know,
• 32:29
  [Dr. Brent Laartz] I can't stress enough from where we were in the gym about the
• 32:33
  [Dr. Brent Laartz] prevention of falls and the importance of balance.
• 32:36
  [Dr. Brent Laartz] And the speed of reaction and strength.
• 32:38
  [Dr. Brent Laartz] So think about what happens when you fall,
• 32:41
  [Dr. Brent Laartz] right?
• 32:41
  [Dr. Brent Laartz] Remember falling?
• 32:42
  [Dr. Brent Laartz] and you trip over something,
• 32:45
  [Dr. Brent Laartz] What is the difference between you falling and injuring yourself?
• 32:49
  [Dr. Brent Laartz] and you catching yourself.
• 32:51
  [Dr. Brent Laartz] It's the speed of the reaction,
• 32:53
  [Dr. Brent Laartz] right?
• 32:54
  [Dr. Brent Laartz] So that,
• 32:57
  [Dr. Brent Laartz] there is metrics to measure the speed of your reaction and also the
• 33:02
  [Dr. Brent Laartz] speed of your ability to take a foot.
• 33:07
  [Dr. Brent Laartz] TRIP!
• 33:08
  [Dr. Brent Laartz] And then.
• 33:09
  [Dr. Brent Laartz] Take your other foot.
• 33:10
  [Dr. Brent Laartz] And get it.
• 33:11
  [Dr. Brent Laartz] out over yourself to catch yourself,
• 33:14
  [Dr. Brent Laartz] right?
• 33:14
  [Dr. Brent Laartz] So those kind of things are what I need to do to train for myself for,
• 33:21
  [Dr. Brent Laartz] you know,
• 33:22
  [Dr. Brent Laartz] 20 years from now when maybe I won't be as strong as I am now.
• 33:30
  [Dr. Brent Laartz] And it's all about putting in the bank.
• 33:34
  [Dr. Brent Laartz] that strength.
• 33:35
  [Dr. Brent Laartz] and increasing your strength now.
• 33:38
  [Dr. Brent Laartz] Because if you aren't strong now and you don't do anything about it,
• 33:42
  [Dr. Brent Laartz] you can only get weaker.
• 33:44
  [Dr. Brent Laartz] Okay,
• 33:44
  [Dr. Brent Laartz] so and your reaction times are only going to get less,
• 33:48
  [Dr. Brent Laartz] and then you're going to potentially fall.
• 33:50
  [Dr. Brent Laartz] There was one time that I was uh running on Bay Shore,
• 33:56
  [Dr. Brent Laartz] which is a long sidewalk in Tampa,
• 33:58
  [Dr. Brent Laartz] it's along the water.
• 34:00
  [Dr. Brent Laartz] And I had just lifted weights.
• 34:03
  [Dr. Brent Laartz] And I,
• 34:04
  [Dr. Brent Laartz] um...
• 34:07
  [Dr. Brent Laartz] I was weak as heck because I had really gone to max,
• 34:11
  [Dr. Brent Laartz] probably something I shouldn't have done,
• 34:14
  [Dr. Brent Laartz] but I went to max.
• 34:15
  [Dr. Brent Laartz] And.
• 34:16
  [Dr. Brent Laartz] I couldn't probably do another bench press if I tried.
• 34:20
  [Dr. Brent Laartz] And I was out running.
• 34:22
  [Dr. Brent Laartz] I was with a run club and I was out running.
• 34:24
  [Dr. Brent Laartz] And I tripped.
• 34:26
  [Dr. Brent Laartz] and tried to catch myself,
• 34:28
  [Dr. Brent Laartz] and couldn't catch myself with my legs because they were so tired.
• 34:32
  [Dr. Brent Laartz] Couldn't catch myself even with my arms when I reached out onto the
• 34:36
  [Dr. Brent Laartz] cement to catch myself.
• 34:39
  [Dr. Brent Laartz] They wouldn't even support me and I hit my face.
• 34:41
  [Dr. Brent Laartz] And so that kind of thing.
• 34:43
  [Dr. Brent Laartz] I can realize right now exactly how bad it can get.
• 34:48
  [Dr. Brent Laartz] If you are weak,
• 34:50
  [Dr. Brent Laartz] and obviously that was an artificial weakness that I created myself.
• 34:53
  [Dr. Brent Laartz] But think about that.
• 34:54
  [Dr. Brent Laartz] Think about.
• 34:55
  [Dr. Brent Laartz] that you can become so weak.
• 34:58
  [Dr. Brent Laartz] And if you are not doing resistance training,
• 35:01
  [Dr. Brent Laartz] that.
• 35:02
  [Dr. Brent Laartz] And approximately 70% of Americans at least do no resistance training whatsoever.
• 35:07
  [Dr. Brent Laartz] And that is the difference between...
• 35:12
  [Dr. Brent Laartz] Health.
• 35:13
  [Dr. Brent Laartz] and non-health,
• 35:14
  [Dr. Brent Laartz] okay?
• 35:14
  [Dr. Brent Laartz] So...
• 35:15
  [Dr. Brent Laartz] Um,
• 35:15
  [Dr. Brent Laartz] all right,
• 35:16
  [Dr. Brent Laartz] so let's uh,
• 35:16
  [Dr. Brent Laartz] move on to the next uh,
• 35:18
  [Dr. Brent Laartz] part you know,
• 35:18
  [Dr. Brent Laartz] the The third part of our pillars here,
• 35:22
  [Dr. Brent Laartz] of our five pillars.
• 35:24
  [Dr. Brent Laartz] Creativity and connection.
• 35:25
  [Dr. Brent Laartz] This week.
• 35:26
  [Dr. Brent Laartz] And we started this over a few weeks here.
• 35:31
  [Dr. Brent Laartz] That connection to your community,
• 35:32
  [Dr. Brent Laartz] you have.
• 35:35
  [Dr. Brent Laartz] A community wherever you live.
• 35:37
  [Dr. Brent Laartz] It can be multiple communities.
• 35:39
  [Dr. Brent Laartz] It could be a community that is even far from you.
• 35:42
  [Dr. Brent Laartz] You could have um,
• 35:43
  [Dr. Brent Laartz] a place you used to live,
• 35:45
  [Dr. Brent Laartz] um,
• 35:46
  [Dr. Brent Laartz] like I have a hometown that I've haven't been back to in a while.
• 35:50
  [Dr. Brent Laartz] And I hope to get back to see them because there are some
• 35:53
  [Dr. Brent Laartz] connections there I'd like to reconnect with and see some of these people.
• 35:57
  [Dr. Brent Laartz] Um,
• 35:58
  [Dr. Brent Laartz] But volunteering in your community can really connect you with the
• 36:02
  [Dr. Brent Laartz] community and the needs of the community.
• 36:04
  [Dr. Brent Laartz] It can be a lot of different possibilities.
• 36:06
  [Dr. Brent Laartz] Could be faith-based,
• 36:07
  [Dr. Brent Laartz] it could be not faith-based.
• 36:09
  [Dr. Brent Laartz] Big brother,
• 36:09
  [Dr. Brent Laartz] big sister.
• 36:10
  [Dr. Brent Laartz] It can be volunteering at a homeless shelter.
• 36:13
  [Dr. Brent Laartz] Um,
• 36:14
  [Dr. Brent Laartz] it can be,
• 36:15
  [Dr. Brent Laartz] um,
• 36:15
  [Dr. Brent Laartz] making sandwiches for.
• 36:18
  [Dr. Brent Laartz] Um,
• 36:18
  [Dr. Brent Laartz] homeless,
• 36:19
  [Dr. Brent Laartz] uh,
• 36:19
  [Dr. Brent Laartz] Emma.
• 36:20
  [Dr. Brent Laartz] had just last weekend.
• 36:22
  [Dr. Brent Laartz] She and her mother cooked,
• 36:23
  [Dr. Brent Laartz] uh,
• 36:24
  [Dr. Brent Laartz] didn't cook— they made peanut butter and jelly sandwiches,
• 36:28
  [Dr. Brent Laartz] um,
• 36:28
  [Dr. Brent Laartz] for and they made about what 30 of them or so,
• 36:31
  [Dr. Brent Laartz] 30 something sandwiches just drove around to some of the areas of our town,
• 36:37
  [Dr. Brent Laartz] Tampa.
• 36:38
  [Dr. Brent Laartz] And...
• 36:40
  [Dr. Brent Laartz] Gave them out to some homeless people.
• 36:42
  [Dr. Brent Laartz] What else was it you gave to them?
• 36:44
  [Dr. Brent Laartz] Cookies.
• 36:45
  [Dr. Brent Laartz] Cookies and some cookies.
• 36:46
  [Dr. Brent Laartz] They made some cookies and gave them.
• 36:48
  [Dr. Brent Laartz] So,
• 36:48
  [Dr. Brent Laartz] little things like that really connect you and ground you and help you realize that,
• 36:55
  [Dr. Brent Laartz] number one,
• 36:57
  [Dr. Brent Laartz] that you can help other people.
• 36:59
  [Dr. Brent Laartz] Number two,
• 36:59
  [Dr. Brent Laartz] that sometimes when we have a woe is me attitude— and and— and oh,
• 37:05
  [Dr. Brent Laartz] my life is so either you might complain about your life or you might.
• 37:10
  [Dr. Brent Laartz] Maybe complain less if you went and helped some other people with their lives.
• 37:17
  [Dr. Brent Laartz] So that is what we're doing for our creativity connection.
• 37:21
  [Dr. Brent Laartz] We're also continuing painting.
• 37:23
  [Dr. Brent Laartz] I'm continuing to learn two foreign languages.
• 37:27
  [Dr. Brent Laartz] I think that is something that if you want to try to do—try to learn a foreign language.
• 37:31
  [Dr. Brent Laartz] Obviously,
• 37:32
  [Dr. Brent Laartz] there are multiple apps on phones.
• 37:35
  [Dr. Brent Laartz] and multiple programs you can get that can help you do that.
• 37:39
  [Dr. Brent Laartz] And it helps that I have a daughter who is in...
• 37:45
  [Dr. Brent Laartz] France,
• 37:45
  [Dr. Brent Laartz] studying abroad right now,
• 37:47
  [Dr. Brent Laartz] and so I'm going to be learning more French.
• 37:49
  [Dr. Brent Laartz] I've learned French over the years a bit,
• 37:52
  [Dr. Brent Laartz] and I'm relatively fluent.
• 37:55
  [Dr. Brent Laartz] In Spanish.
• 37:56
  [Dr. Brent Laartz] So these are some things you can do to add to your brain processing
• 38:02
  [Dr. Brent Laartz] on a daily basis and creating positive connections through language with other people,
• 38:09
  [Dr. Brent Laartz] through volunteering with other people,
• 38:11
  [Dr. Brent Laartz] through connections with your friends.
• 38:14
  [Dr. Brent Laartz] Try again,
• 38:14
  [Dr. Brent Laartz] continuing everything we've done in the past as well through connection.
• 38:19
  [Dr. Brent Laartz] The last part,
• 38:21
  [Dr. Brent Laartz] not the last part,
• 38:22
  [Dr. Brent Laartz] the next part we're going to be talking about.
• 38:24
  [Dr. Brent Laartz] About is sleep,
• 38:25
  [Dr. Brent Laartz] okay.
• 38:25
  [Dr. Brent Laartz] So and this is going to involve another field trip.
• 38:29
  [Dr. Brent Laartz] We're not going to go have a sleepover or anything like that.
• 38:33
  [Dr. Brent Laartz] That's not our field trip.
• 38:35
  [Dr. Brent Laartz] But we're going to meet someplace that you wouldn't expect.
• 38:38
  [Dr. Brent Laartz] It's going to help with your sleep.
• 38:40
  [Dr. Brent Laartz] But it helps improve your score.
• 38:49
  [Dr. Brent Laartz] And we're trying to improve our sleep scores.
• 38:52
  [Dr. Brent Laartz] And tracking this on a day-to-day basis with a tracker,
• 38:57
  [Dr. Brent Laartz] with,
• 38:57
  [Dr. Brent Laartz] let's say,
• 38:58
  [Dr. Brent Laartz] a ring or a watch,
• 38:59
  [Dr. Brent Laartz] etc.,
• 39:00
  [Dr. Brent Laartz] those things can really help you determine what helps you and what doesn't.
• 39:06
  [Dr. Brent Laartz] And I've noticed that this thing,
• 39:09
  [Dr. Brent Laartz] where we're going to go,
• 39:10
  [Dr. Brent Laartz] and it's going to be to the sauna.
• 39:13
  [Dr. Brent Laartz] Heat therapy,
• 39:15
  [Dr. Brent Laartz] such as a sauna or hot tub or other.
• 39:18
  [Dr. Brent Laartz] Um,
• 39:19
  [Dr. Brent Laartz] 20 minutes,
• 39:20
  [Dr. Brent Laartz] five days a week.
• 39:22
  [Dr. Brent Laartz] Potentially decreases cardiovascular mortality.
• 39:24
  [Dr. Brent Laartz] So we're going to go check out.
• 39:26
  [Dr. Brent Laartz] the sauna and we're going to talk a little bit more about it.
• 39:35
  [Dr. Brent Laartz] All right,
• 39:36
  [Dr. Brent Laartz] so we are here in the sauna getting some heat therapy.
• 39:41
  [Dr. Brent Laartz] 20 minutes of heat therapy.
• 39:43
  [Dr. Brent Laartz] By the end of this,
• 39:44
  [Dr. Brent Laartz] I'll be good.
• 39:45
  [Dr. Brent Laartz] Sweating.
• 39:45
  [Dr. Brent Laartz] I've got it already really warmed up.
• 39:47
  [Dr. Brent Laartz] Got to get this camera back out of this heat for a minute but so.
• 39:55
  [Dr. Brent Laartz] 20 minutes,
• 39:56
  [Dr. Brent Laartz] usually in the morning or the afternoon.
• 39:58
  [Dr. Brent Laartz] I like in the afternoon because that has been shown to improve cardiovascular.
• 40:05
  [Dr. Brent Laartz] Outcomes but also improve sleep outcomes.
• 40:09
  [Dr. Brent Laartz] You don't want to do and I don't want to do and this comes from experience.
• 40:13
  [Dr. Brent Laartz] I've been in a house that I've had a hot tub,
• 40:17
  [Dr. Brent Laartz] been in the hot tub late at night.
• 40:20
  [Dr. Brent Laartz] And the next morning,
• 40:22
  [Dr. Brent Laartz] I don't feel as refreshed after that hot tub.
• 40:24
  [Dr. Brent Laartz] And some of it may be because I really love the heat.
• 40:28
  [Dr. Brent Laartz] So I really love to get into the hot tub.
• 40:33
  [Dr. Brent Laartz] And stay there for a long time.
• 40:35
  [Dr. Brent Laartz] So I'm somewhat of a hot tub and sauna addict.
• 40:37
  [Dr. Brent Laartz] You might say so.
• 40:39
  [Dr. Brent Laartz] Here is part of our sleep schedule improvement for this week,
• 40:45
  [Dr. Brent Laartz] and that is to try to do at least three to five days of sauna or hot
• 40:49
  [Dr. Brent Laartz] tub in the afternoon.
• 40:51
  [Dr. Brent Laartz] And that.
• 40:53
  [Dr. Brent Laartz] will try to help my sleep.
• 40:56
  [Dr. Brent Laartz] I've already done all of these other things with regards to sleep.
• 41:00
  [Dr. Brent Laartz] And for as far as daylight cycle,
• 41:03
  [Dr. Brent Laartz] getting less light in the evening,
• 41:05
  [Dr. Brent Laartz] more light in the morning,
• 41:07
  [Dr. Brent Laartz] exercising sometime in the morning to afternoon.
• 41:13
  [Dr. Brent Laartz] Less in the late night.
• 41:14
  [Dr. Brent Laartz] I know that sometimes I have to do it that way.
• 41:17
  [Dr. Brent Laartz] It doesn't usually seem to affect my sleep too much as long as I can
• 41:21
  [Dr. Brent Laartz] get enough sleep and as long as I'm not exercising until midnight.
• 41:25
  [Dr. Brent Laartz] I used to be a really late night runner when I lived on Davis Island,
• 41:30
  [Dr. Brent Laartz] Florida.
• 41:30
  [Dr. Brent Laartz] had the island basically to myself at night and I would go out at midnight.
• 41:35
  [Dr. Brent Laartz] Sometimes I would go out at noon or 6 a.
• 41:39
  [Dr. Brent Laartz] M.,
• 41:39
  [Dr. Brent Laartz] but there were often times I was out there at midnight running,
• 41:42
  [Dr. Brent Laartz] and I find that this kind of relaxes me in the evening.
• 41:46
  [Dr. Brent Laartz] But,
• 41:47
  [Dr. Brent Laartz] I can tell you that,
• 41:48
  [Dr. Brent Laartz] with experience,
• 41:50
  [Dr. Brent Laartz] it probably wasn't the best for my sleep.
• 41:52
  [Dr. Brent Laartz] Really,
• 41:52
  [Dr. Brent Laartz] that some sort of sleep monitoring is really important so you can
• 41:57
  [Dr. Brent Laartz] see exactly what you're getting and what you're getting out of your nighttime.
• 42:02
  [Dr. Brent Laartz] Really?
• 42:04
  [Dr. Brent Laartz] Uh,
• 42:05
  [Dr. Brent Laartz] Can't stress enough for myself that I sleep better when I get some kind of activity,
• 42:12
  [Dr. Brent Laartz] if I'm really sedentary during the day and don't get anything accomplished,
• 42:15
  [Dr. Brent Laartz] or if I take a nap during the day.
• 42:18
  [Dr. Brent Laartz] Then I can almost be guaranteed that I am not going to get a good
• 42:21
  [Dr. Brent Laartz] night's sleep that night.
• 42:22
  [Dr. Brent Laartz] and may take a little longer to get to sleep,
• 42:25
  [Dr. Brent Laartz] or we may wake up in the middle of the night because I'm too rested
• 42:29
  [Dr. Brent Laartz] from other sedentary activities.
• 42:32
  [Dr. Brent Laartz] So here we go,
• 42:34
  [Dr. Brent Laartz] where we're going to,
• 42:36
  [Dr. Brent Laartz] from here,
• 42:36
  [Dr. Brent Laartz] talk about some of our connectivity and the rest,
• 42:41
  [Dr. Brent Laartz] and I'll see you on the other side.
• 42:44
  [Dr. Brent Laartz] Really get out into the field from now on.
• 42:47
  [Dr. Brent Laartz] Week seven,
• 42:48
  [Dr. Brent Laartz] we're almost to two months on this,
• 42:50
  [Dr. Brent Laartz] and I know that I've had some delays in this,
• 42:54
  [Dr. Brent Laartz] and so even though it says week seven and I'm really trying,
• 42:57
  [Dr. Brent Laartz] I know I'm...
• 42:58
  [Dr. Brent Laartz] I'm busy.
• 42:59
  [Dr. Brent Laartz] I'm a physician.
• 43:00
  [Dr. Brent Laartz] I have all of these activities.
• 43:01
  [Dr. Brent Laartz] I've had travel,
• 43:02
  [Dr. Brent Laartz] et cetera,
• 43:03
  [Dr. Brent Laartz] to interrupt my filming of this.
• 43:05
  [Dr. Brent Laartz] But I can tell you that I am really.
• 43:08
  [Dr. Brent Laartz] Concentrating on this every week,
• 43:10
  [Dr. Brent Laartz] even though it's taken me a while to get these seven weeks out.
• 43:13
  [Dr. Brent Laartz] This will culminate in this 52 weeks— really strongly.
• 43:18
  [Dr. Brent Laartz] I can't stress that enough.
• 43:20
  [Dr. Brent Laartz] Once you've fallen off the wagon,
• 43:23
  [Dr. Brent Laartz] you get off your goals one day.
• 43:26
  [Dr. Brent Laartz] Try to get back,
• 43:27
  [Dr. Brent Laartz] right back on the horse that next day.
• 43:30
  [Dr. Brent Laartz] Never do two in a row.
• 43:31
  [Dr. Brent Laartz] Two in a row is bad,
• 43:33
  [Dr. Brent Laartz] okay?
• 43:33
  [Dr. Brent Laartz] Two in a row.
• 43:34
  [Dr. Brent Laartz] means that you could be heading toward the other opposite end of habits.
• 43:39
  [Dr. Brent Laartz] We want to get the good,
• 43:41
  [Dr. Brent Laartz] healthy habits.
• 43:41
  [Dr. Brent Laartz] Getting off the horse for two days in a row is a trend.
• 43:45
  [Dr. Brent Laartz] That we want to stay away from because the trend we want is two days in a row,
• 43:49
  [Dr. Brent Laartz] three days in a row,
• 43:50
  [Dr. Brent Laartz] five days in a row,
• 43:51
  [Dr. Brent Laartz] seven days in a row.
• 43:52
  [Dr. Brent Laartz] We want all of these days in a row.
• 43:54
  [Dr. Brent Laartz] And I'm telling you,
• 43:55
  [Dr. Brent Laartz] this is an amazing undertaking that you are taking if you're coming right along with me.
• 44:01
  [Dr. Brent Laartz] I am taking,
• 44:02
  [Dr. Brent Laartz] and I can't wait to live the rest of my life in a healthy manner.
• 44:06
  [Dr. Brent Laartz] Can't wait to be a hundred years old and say, 'God damn.' At 100 years of age,
• 44:12
  [Dr. Brent Laartz] I'm doing this.
• 44:13
  [Dr. Brent Laartz] But you know why I'm doing this at 100 years of age?
• 44:16
  [Dr. Brent Laartz] Because I did that at 57 years of age,
• 44:19
  [Dr. Brent Laartz] or I did that at 40 years of age,
• 44:21
  [Dr. Brent Laartz] 30 years of age,
• 44:22
  [Dr. Brent Laartz] I continued at it,
• 44:24
  [Dr. Brent Laartz] and really,
• 44:24
  [Dr. Brent Laartz] it can't be too late of a start.
• 44:27
  [Dr. Brent Laartz] Okay,
• 44:27
  [Dr. Brent Laartz] even if you can start at age 50,
• 44:30
  [Dr. Brent Laartz] if you can start at age 60 or even 70.
• 44:33
  [Dr. Brent Laartz] Those kinds of things will really help you in the long run.
• 44:36
  [Dr. Brent Laartz] We'll see you on the other side.
• 44:38
  [Dr. Brent Laartz] I've already gone through the diet,
• 44:39
  [Dr. Brent Laartz] the movement.
• 44:40
  [Dr. Brent Laartz] We're at sleep.
• 44:41
  [Dr. Brent Laartz] We're heading toward the connectivity and the rest of the time.
• 44:45
  [Dr. Brent Laartz] We'll see you at the other side.
• 44:52
  [Dr. Brent Laartz] All right,
• 44:53
  [Dr. Brent Laartz] wasn't that fun?
• 44:54
  [Dr. Brent Laartz] I hope that you can have the opportunity to try to get some heat
• 44:58
  [Dr. Brent Laartz] therapy somehow through a sauna or a hot tub.
• 45:00
  [Dr. Brent Laartz] Not everyone has that opportunity.
• 45:02
  [Dr. Brent Laartz] Obviously,
• 45:02
  [Dr. Brent Laartz] I have a gym here that has a sauna.
• 45:07
  [Dr. Brent Laartz] My brother has his own sauna in his house,
• 45:09
  [Dr. Brent Laartz] so that would be amazing.
• 45:12
  [Dr. Brent Laartz] So,
• 45:13
  [Dr. Brent Laartz] 20 minutes,
• 45:14
  [Dr. Brent Laartz] five days a week.
• 45:15
  [Dr. Brent Laartz] Is better than one day a week.
• 45:18
  [Dr. Brent Laartz] For cardiovascular mortality isn't that amazing.
• 45:20
  [Dr. Brent Laartz] So,
• 45:20
  [Dr. Brent Laartz] um,
• 45:21
  [Dr. Brent Laartz] certainly,
• 45:22
  [Dr. Brent Laartz] there is this— your sleep,
• 45:26
  [Dr. Brent Laartz] you need to have a sloping,
• 45:28
  [Dr. Brent Laartz] decreasing temperature throughout the evening.
• 45:32
  [Dr. Brent Laartz] And a low point in during sleep.
• 45:36
  [Dr. Brent Laartz] A low point in your temperature and that improves your sleep and any
• 45:40
  [Dr. Brent Laartz] perturbation of that.
• 45:42
  [Dr. Brent Laartz] During sleep could be a problem.
• 45:45
  [Dr. Brent Laartz] And.
• 45:45
  [Dr. Brent Laartz] So,
• 45:45
  [Dr. Brent Laartz] theoretically,
• 45:46
  [Dr. Brent Laartz] and I think the timing of this usually is in the mid-afternoon or
• 45:50
  [Dr. Brent Laartz] late afternoon or at the latest early evening,
• 45:53
  [Dr. Brent Laartz] and I've noticed,
• 45:54
  [Dr. Brent Laartz] and as I said,
• 45:55
  [Dr. Brent Laartz] I've noticed in the past that if I sat in the hot tub late at night,
• 46:02
  [Dr. Brent Laartz] 10 o'clock.
• 46:03
  [Dr. Brent Laartz] And I went to bed at 10 o'clock.
• 46:05
  [Dr. Brent Laartz] I was not very rested the next night,
• 46:07
  [Dr. Brent Laartz] but.
• 46:08
  [Dr. Brent Laartz] Theoretically,
• 46:09
  [Dr. Brent Laartz] you would think, 'Oh,
• 46:10
  [Dr. Brent Laartz] I'm supposed to be decreasing my temperature in the mid-afternoon to
• 46:13
  [Dr. Brent Laartz] the evening.' Perturb that.
• 46:18
  [Dr. Brent Laartz] Too late,
• 46:18
  [Dr. Brent Laartz] that could be a problem,
• 46:19
  [Dr. Brent Laartz] but you would think maybe even in the mid-afternoon that could be a problem,
• 46:22
  [Dr. Brent Laartz] but actually...
• 46:24
  [Dr. Brent Laartz] the increase in temperature briefly has some cortisol secretion,
• 46:29
  [Dr. Brent Laartz] briefly raises your temperature.
• 46:31
  [Dr. Brent Laartz] Obviously,
• 46:32
  [Dr. Brent Laartz] your temperature is going up,
• 46:33
  [Dr. Brent Laartz] but your temperature actually quickly comes back down after.
• 46:37
  [Dr. Brent Laartz] Uh,
• 46:37
  [Dr. Brent Laartz] using the hot tub so,
• 46:39
  [Dr. Brent Laartz] um,
• 46:40
  [Dr. Brent Laartz] then,
• 46:41
  [Dr. Brent Laartz] you know,
• 46:42
  [Dr. Brent Laartz] and this goes toward basically stress hormesis.
• 46:45
  [Dr. Brent Laartz] So you,
• 46:45
  [Dr. Brent Laartz] a good,
• 46:46
  [Dr. Brent Laartz] a small amount of stress is good,
• 46:48
  [Dr. Brent Laartz] and your body's reaction to stress is good.
• 46:50
  [Dr. Brent Laartz] Stress is good as long as it's not prolonged stress and as long as
• 46:54
  [Dr. Brent Laartz] it's not stress that is stretched into the bedtime time frame.
• 46:58
  [Dr. Brent Laartz] So when you're getting to bed,
• 47:01
  [Dr. Brent Laartz] you're not going to want to have a major amount of stress.
• 47:07
  [Dr. Brent Laartz] Don't bring work or laptop into your bed.
• 47:11
  [Dr. Brent Laartz] Don't bring homework into your bed.
• 47:13
  [Dr. Brent Laartz] And that's been some kind of tenant of basically trying to keep that sleep space.
• 47:19
  [Dr. Brent Laartz] The bedroom space should be reserved only for sleep and relaxation,
• 47:25
  [Dr. Brent Laartz] if you watch TV in your bed,
• 47:27
  [Dr. Brent Laartz] as long as that kind of is relaxing to you.
• 47:32
  [Dr. Brent Laartz] Don't watch the evening news in bed because certainly that's stressful,
• 47:36
  [Dr. Brent Laartz] right?
• 47:37
  [Dr. Brent Laartz] When you're seeing all the killing,
• 47:38
  [Dr. Brent Laartz] et cetera.
• 47:39
  [Dr. Brent Laartz] That's going on around the world and the news and all the depressing news.
• 47:42
  [Dr. Brent Laartz] Try not to do that.
• 47:43
  [Dr. Brent Laartz] Try to watch something.
• 47:45
  [Dr. Brent Laartz] entertaining,
• 47:46
  [Dr. Brent Laartz] but if you are watching television in the bedroom.
• 47:50
  [Dr. Brent Laartz] At night,
• 47:50
  [Dr. Brent Laartz] right before you go to bed,
• 47:52
  [Dr. Brent Laartz] number one,
• 47:52
  [Dr. Brent Laartz] lights off.
• 47:53
  [Dr. Brent Laartz] Number two,
• 47:54
  [Dr. Brent Laartz] the TV should be a good distance away from your bed so there's not
• 47:58
  [Dr. Brent Laartz] so much light streaming into your eyes because you don't want the
• 48:03
  [Dr. Brent Laartz] eyes to be exposed to a lot of light at night.
• 48:09
  [Dr. Brent Laartz] Those things,
• 48:09
  [Dr. Brent Laartz] and then potentially do what we talked about last week,
• 48:13
  [Dr. Brent Laartz] which is entrainment and meditation right before bedtime.
• 48:16
  [Dr. Brent Laartz] So about...
• 48:17
  [Dr. Brent Laartz] 20 minutes.
• 48:18
  [Dr. Brent Laartz] before bedtime.
• 48:20
  [Dr. Brent Laartz] All right,
• 48:20
  [Dr. Brent Laartz] so continuing on that vein.
• 48:24
  [Dr. Brent Laartz] Thanks for joining me in the gym and in the sauna.
• 48:27
  [Dr. Brent Laartz] We're going to be going into the kitchen a bit soon too.
• 48:31
  [Dr. Brent Laartz] So we're going to be showing you some things to do in the kitchen as
• 48:35
  [Dr. Brent Laartz] well on some field trips.
• 48:37
  [Dr. Brent Laartz] We're going to make a lot of different field trips in the near future.
• 48:41
  [Dr. Brent Laartz] Next,
• 48:42
  [Dr. Brent Laartz] you know,
• 48:43
  [Dr. Brent Laartz] that fifth pillar that we've talked about— processed foods,
• 48:46
  [Dr. Brent Laartz] packaged foods and plastics— trying to avoid plastics in our home,
• 48:51
  [Dr. Brent Laartz] household,
• 48:52
  [Dr. Brent Laartz] this is a very difficult thing and can be done slowly if you can,
• 48:59
  [Dr. Brent Laartz] because sometimes this can be an expensive venture if you...
• 49:05
  [Dr. Brent Laartz] If your entire kitchen is filled with plastic,
• 49:08
  [Dr. Brent Laartz] and you want to replace that all at once,
• 49:10
  [Dr. Brent Laartz] that could cost hundreds of dollars at the start.
• 49:14
  [Dr. Brent Laartz] I think the main thing,
• 49:16
  [Dr. Brent Laartz] as we talked about in week one in the introduction,
• 49:18
  [Dr. Brent Laartz] the main thing,
• 49:18
  [Dr. Brent Laartz] the first thing,
• 49:19
  [Dr. Brent Laartz] food storage,
• 49:21
  [Dr. Brent Laartz] getting away from plastics,
• 49:22
  [Dr. Brent Laartz] getting away from the plastic bags.
• 49:24
  [Dr. Brent Laartz] And if anything can go in a plastic bag,
• 49:26
  [Dr. Brent Laartz] it can also go in a glass container,
• 49:29
  [Dr. Brent Laartz] right?
• 49:29
  [Dr. Brent Laartz] So that inert substance of glass that does not leach into the food— Um...
• 49:35
  [Dr. Brent Laartz] is essential.
• 49:37
  [Dr. Brent Laartz] Okay,
• 49:37
  [Dr. Brent Laartz] so that part.
• 49:39
  [Dr. Brent Laartz] But we're going to expand upon that—package-free days that we talked
• 49:43
  [Dr. Brent Laartz] about last week— and go to potentially one to two package-free days every week.
• 49:48
  [Dr. Brent Laartz] Okay.
• 49:49
  [Dr. Brent Laartz] You're not going to be able to avoid all packaged foods all the time.
• 49:53
  [Dr. Brent Laartz] Um,
• 49:53
  [Dr. Brent Laartz] but.
• 49:54
  [Dr. Brent Laartz] Whole Foods.
• 49:56
  [Dr. Brent Laartz] Generally,
• 49:56
  [Dr. Brent Laartz] 90% of the time.
• 49:58
  [Dr. Brent Laartz] And when I talk about that,
• 50:00
  [Dr. Brent Laartz] I am only vegan,
• 50:02
  [Dr. Brent Laartz] let's say one to two to three days a week right now,
• 50:05
  [Dr. Brent Laartz] and I'm trying to get to six,
• 50:06
  [Dr. Brent Laartz] that vegan...
• 50:09
  [Dr. Brent Laartz] Uh,
• 50:10
  [Dr. Brent Laartz] diet.
• 50:11
  [Dr. Brent Laartz] Even though I'm only one to two right now,
• 50:13
  [Dr. Brent Laartz] or three,
• 50:14
  [Dr. Brent Laartz] actually,
• 50:14
  [Dr. Brent Laartz] I'm probably right close to three.
• 50:17
  [Dr. Brent Laartz] Um,
• 50:17
  [Dr. Brent Laartz] that vegan extends into the rest of the week and that I will have
• 50:23
  [Dr. Brent Laartz] probably at least every day a fully vegan,
• 50:27
  [Dr. Brent Laartz] fully whole food,
• 50:28
  [Dr. Brent Laartz] fully...
• 50:29
  [Dr. Brent Laartz] Um,
• 50:31
  [Dr. Brent Laartz] healthy Meal?
• 50:34
  [Dr. Brent Laartz] But,
• 50:34
  [Dr. Brent Laartz] you know,
• 50:35
  [Dr. Brent Laartz] I might have some chicken later on that day or I might have some seafood.
• 50:39
  [Dr. Brent Laartz] And it is exceedingly rare that I have any beef right now.
• 50:43
  [Dr. Brent Laartz] I personally am trying to avoid beef.
• 50:47
  [Dr. Brent Laartz] In general,
• 50:48
  [Dr. Brent Laartz] that package free days is extremely important.
• 50:53
  [Dr. Brent Laartz] All right,
• 50:54
  [Dr. Brent Laartz] so let's talk about a little bit about this processed foods and these blue zones.
• 50:58
  [Dr. Brent Laartz] Again,
• 50:59
  [Dr. Brent Laartz] we've always talked about blue zones and where people live 100 years.
• 51:04
  [Dr. Brent Laartz] All the most and where dementia is less,
• 51:08
  [Dr. Brent Laartz] it's through these potentially older diets that are similar to the MIND diet,
• 51:17
  [Dr. Brent Laartz] similar to the Mediterranean diets.
• 51:19
  [Dr. Brent Laartz] Those people and our ancestors.
• 51:23
  [Dr. Brent Laartz] Let's say,
• 51:24
  [Dr. Brent Laartz] great-grandparents going back,
• 51:26
  [Dr. Brent Laartz] they did not eat much meat because meat was a luxury back then,
• 51:31
  [Dr. Brent Laartz] right?
• 51:31
  [Dr. Brent Laartz] So,
• 51:32
  [Dr. Brent Laartz] luxuries,
• 51:33
  [Dr. Brent Laartz] of me.
• 51:35
  [Dr. Brent Laartz] I think that's how we need to think about it.
• 51:37
  [Dr. Brent Laartz] That meat should be a luxury.
• 51:41
  [Dr. Brent Laartz] Meat should be a once-a-week,
• 51:43
  [Dr. Brent Laartz] maybe.
• 51:44
  [Dr. Brent Laartz] It could be even less than that,
• 51:45
  [Dr. Brent Laartz] maybe once a month,
• 51:46
  [Dr. Brent Laartz] because our ancestors and people in these blue zones really only eat
• 51:50
  [Dr. Brent Laartz] meat about once a month.
• 51:52
  [Dr. Brent Laartz] Meat is not absolutely necessary.
• 51:54
  [Dr. Brent Laartz] Meat is not absolutely necessary for protein.
• 51:56
  [Dr. Brent Laartz] Protein can be obtained by these beans and nuts and legumes,
• 52:00
  [Dr. Brent Laartz] peas,
• 52:01
  [Dr. Brent Laartz] etc.
• 52:02
  [Dr. Brent Laartz] that um that we can consume and get plenty of protein from.
• 52:08
  [Dr. Brent Laartz] And there are examples of some of these.
• 52:11
  [Dr. Brent Laartz] For example,
• 52:12
  [Dr. Brent Laartz] bodybuilders,
• 52:13
  [Dr. Brent Laartz] weightlifters who are vegan,
• 52:15
  [Dr. Brent Laartz] and you can find them out there.
• 52:16
  [Dr. Brent Laartz] Obviously,
• 52:17
  [Dr. Brent Laartz] there are few and far between.
• 52:19
  [Dr. Brent Laartz] Because a lot of these people are gym bros and they're going to be eating,
• 52:23
  [Dr. Brent Laartz] you know,
• 52:23
  [Dr. Brent Laartz] oodles of protein from meat.
• 52:27
  [Dr. Brent Laartz] I can tell you that.
• 52:31
  [Dr. Brent Laartz] I can tell you that,
• 52:32
  [Dr. Brent Laartz] let's say,
• 52:33
  [Dr. Brent Laartz] football players and people who are eating a lot of meat do not live
• 52:38
  [Dr. Brent Laartz] longer than those people who are less of a carnivore diet.
• 52:43
  [Dr. Brent Laartz] So these package-free days we're going to talk about,
• 52:48
  [Dr. Brent Laartz] some we're going to try to limit our screen time,
• 52:50
  [Dr. Brent Laartz] and for plastics,
• 52:53
  [Dr. Brent Laartz] this week,
• 52:54
  [Dr. Brent Laartz] we're going to discuss our oral care,
• 52:57
  [Dr. Brent Laartz] our dental tablets.
• 52:59
  [Dr. Brent Laartz] I'm using dental tablets,
• 53:00
  [Dr. Brent Laartz] which come in plastic-free.
• 53:06
  [Dr. Brent Laartz] Packaging fluoride-free and I also use a boar's head brush now— so a
• 53:12
  [Dr. Brent Laartz] boar's head toothbrush— to try to avoid the plastic and certainly.
• 53:16
  [Dr. Brent Laartz] You know,
• 53:16
  [Dr. Brent Laartz] if you're brushing your teeth,
• 53:17
  [Dr. Brent Laartz] if you've ever had...
• 53:19
  [Dr. Brent Laartz] looked at your toothbrush and they only have about a half of the
• 53:22
  [Dr. Brent Laartz] toothbrushes left after about a month.
• 53:26
  [Dr. Brent Laartz] Where does that plastic toothbrush go?
• 53:28
  [Dr. Brent Laartz] Does it go into your intestines?
• 53:29
  [Dr. Brent Laartz] Does it get degraded?
• 53:31
  [Dr. Brent Laartz] Where does that go?
• 53:32
  [Dr. Brent Laartz] So when you think about these things.
• 53:36
  [Dr. Brent Laartz] Think about what process and what on a daily basis.
• 53:40
  [Dr. Brent Laartz] I can do this.
• 53:41
  [Dr. Brent Laartz] This is what I've been thinking about.
• 53:43
  [Dr. Brent Laartz] What I can do to avoid plastic and,
• 53:46
  [Dr. Brent Laartz] we talked about clothing before.
• 53:49
  [Dr. Brent Laartz] Um,
• 53:49
  [Dr. Brent Laartz] all right,
• 53:50
  [Dr. Brent Laartz] so.
• 53:51
  [Dr. Brent Laartz] We'll talk more about that.
• 53:52
  [Dr. Brent Laartz] And so,
• 53:52
  [Dr. Brent Laartz] in review,
• 53:53
  [Dr. Brent Laartz] um,
• 53:54
  [Dr. Brent Laartz] uh,
• 53:55
  [Dr. Brent Laartz] that's our plastic-free for the week and review these blue zones,
• 53:59
  [Dr. Brent Laartz] the studies of the Mediterranean diet and movement we've gone through.
• 54:03
  [Dr. Brent Laartz] And shown.
• 54:05
  [Dr. Brent Laartz] what my process is going to be.
• 54:08
  [Dr. Brent Laartz] And in my diet,
• 54:10
  [Dr. Brent Laartz] let's review what we've done over the last six weeks and now a seventh week.
• 54:15
  [Dr. Brent Laartz] gotten into this Mediterranean diet,
• 54:18
  [Dr. Brent Laartz] intermittent fasting,
• 54:19
  [Dr. Brent Laartz] creating nutrient scarcity.
• 54:22
  [Dr. Brent Laartz] Nutrient scarcity is the key to decreasing mTOR.
• 54:25
  [Dr. Brent Laartz] So mTOR is is decreased when we have nutrient scarcity.
• 54:33
  [Dr. Brent Laartz] That nutrient scarcity can be any of the three macronutrients right
• 54:37
  [Dr. Brent Laartz] so obviously we need to continue our vitamins we need to get
• 54:41
  [Dr. Brent Laartz] Continue vitamin health.
• 54:43
  [Dr. Brent Laartz] Um,
• 54:44
  [Dr. Brent Laartz] and.
• 54:45
  [Dr. Brent Laartz] However,
• 54:46
  [Dr. Brent Laartz] The...
• 54:48
  [Dr. Brent Laartz] macronutrients,
• 54:48
  [Dr. Brent Laartz] sugar,
• 54:49
  [Dr. Brent Laartz] protein,
• 54:50
  [Dr. Brent Laartz] and fat don't necessarily need to be the unhealthy.
• 54:53
  [Dr. Brent Laartz] But that nutrient scarcity is what inhibits mTOR.
• 54:56
  [Dr. Brent Laartz] And that's what is the key for longevity is inhibiting mTOR.
• 55:00
  [Dr. Brent Laartz] That's what's behind.
• 55:01
  [Dr. Brent Laartz] The possibility that some of these medications and diet alterations
• 55:06
  [Dr. Brent Laartz] actually increase longevity.
• 55:08
  [Dr. Brent Laartz] And you can't be...
• 55:10
  [Dr. Brent Laartz] You know,
• 55:10
  [Dr. Brent Laartz] you can't be anorexic.
• 55:12
  [Dr. Brent Laartz] You can't be bulimic.
• 55:14
  [Dr. Brent Laartz] You can't start throwing up your food because you ate too much food.
• 55:18
  [Dr. Brent Laartz] You can't be.
• 55:19
  [Dr. Brent Laartz] You can't have...
• 55:21
  [Dr. Brent Laartz] orthorexia either.
• 55:21
  [Dr. Brent Laartz] You can't be rigid about something because that is going to create
• 55:25
  [Dr. Brent Laartz] certain psychological issues over the long run.
• 55:29
  [Dr. Brent Laartz] And so here's where I want to have a sensible change,
• 55:34
  [Dr. Brent Laartz] right?
• 55:35
  [Dr. Brent Laartz] So...
• 55:35
  [Dr. Brent Laartz] I've increased my fiber,
• 55:37
  [Dr. Brent Laartz] which is food for microbiomes,
• 55:39
  [Dr. Brent Laartz] signaling,
• 55:39
  [Dr. Brent Laartz] and better hormone balance.
• 55:42
  [Dr. Brent Laartz] Psyllium,
• 55:43
  [Dr. Brent Laartz] husk in the morning,
• 55:44
  [Dr. Brent Laartz] I use with a lot of water.
• 55:45
  [Dr. Brent Laartz] Oats.
• 55:47
  [Dr. Brent Laartz] Organic foods,
• 55:48
  [Dr. Brent Laartz] organic...
• 55:50
  [Dr. Brent Laartz] uh,
• 55:50
  [Dr. Brent Laartz] seeds and and grains.
• 55:53
  [Dr. Brent Laartz] No fast food.
• 55:54
  [Dr. Brent Laartz] We've gone to very little processed food,
• 55:57
  [Dr. Brent Laartz] all organic.
• 55:59
  [Dr. Brent Laartz] Antioxidants are the key.
• 56:01
  [Dr. Brent Laartz] If you're going to eat something that has potentially sugar in it,
• 56:05
  [Dr. Brent Laartz] then make it worthwhile.
• 56:06
  [Dr. Brent Laartz] And that worthwhileness is the antioxidants and the polyphenols and
• 56:11
  [Dr. Brent Laartz] the other antioxidant compounds that come in.
• 56:14
  [Dr. Brent Laartz] Berries and olives and,
• 56:16
  [Dr. Brent Laartz] hence why,
• 56:17
  [Dr. Brent Laartz] potentially olive oil might be one of the better oils that you can
• 56:20
  [Dr. Brent Laartz] use— is because of the antioxidants.
• 56:23
  [Dr. Brent Laartz] I've gone to almost no dairy,
• 56:24
  [Dr. Brent Laartz] though I had nachos that had some cheese in it last night.
• 56:28
  [Dr. Brent Laartz] I drink almost no milk.
• 56:31
  [Dr. Brent Laartz] No red meat,
• 56:32
  [Dr. Brent Laartz] almost no red meat.
• 56:34
  [Dr. Brent Laartz] I do a Sunday meal prep.
• 56:35
  [Dr. Brent Laartz] I drink less alcohol,
• 56:37
  [Dr. Brent Laartz] low sugar,
• 56:38
  [Dr. Brent Laartz] almost keto,
• 56:39
  [Dr. Brent Laartz] but only sugar in the form of the berries,
• 56:41
  [Dr. Brent Laartz] dates and honey perhaps.
• 56:44
  [Dr. Brent Laartz] And now I've gone to fermented foods and yogurts.
• 56:47
  [Dr. Brent Laartz] Some of those homemade.
• 56:49
  [Dr. Brent Laartz] greens and berries daily,
• 56:50
  [Dr. Brent Laartz] beans and nuts as my protein source.
• 56:53
  [Dr. Brent Laartz] and vegan one to three days per week.
• 56:56
  [Dr. Brent Laartz] Okay,
• 56:56
  [Dr. Brent Laartz] so that's our review of what we've gone through.
• 56:58
  [Dr. Brent Laartz] Every week,
• 56:59
  [Dr. Brent Laartz] we're going to go through a review of where we're at in the process
• 57:03
  [Dr. Brent Laartz] and what we've done in the past that's going to help us in the future.
• 57:06
  [Dr. Brent Laartz] future of what we're doing this week to change.
• 57:09
  [Dr. Brent Laartz] Exercising,
• 57:09
  [Dr. Brent Laartz] again,
• 57:10
  [Dr. Brent Laartz] we've increased our strength,
• 57:12
  [Dr. Brent Laartz] increasing cardiovascular fitness.
• 57:14
  [Dr. Brent Laartz] We're trying to avoid falls and injury avoidance too,
• 57:17
  [Dr. Brent Laartz] because one thing...
• 57:20
  [Dr. Brent Laartz] For sure.
• 57:21
  [Dr. Brent Laartz] Especially in the gym,
• 57:22
  [Dr. Brent Laartz] bro.
• 57:23
  [Dr. Brent Laartz] Gym kind of mentality of 'let's do a heavyweight and max,
• 57:28
  [Dr. Brent Laartz] those create injuries.
• 57:31
  [Dr. Brent Laartz] And I can tell you that I've seen a lot of weightlifters later in
• 57:36
  [Dr. Brent Laartz] life when I see them at age 60 or 70.
• 57:39
  [Dr. Brent Laartz] They have major problems—okay,
• 57:41
  [Dr. Brent Laartz] so they have major back problems,
• 57:43
  [Dr. Brent Laartz] major mobility problems.
• 57:46
  [Dr. Brent Laartz] And that's going to affect them in the long run.
• 57:47
  [Dr. Brent Laartz] So if at all.
• 57:50
  [Dr. Brent Laartz] Protect yourself from injury.
• 57:52
  [Dr. Brent Laartz] And obviously you can't protect yourself from all injury.
• 57:55
  [Dr. Brent Laartz] You have to do some strength training.
• 57:57
  [Dr. Brent Laartz] But.
• 57:59
  [Dr. Brent Laartz] At some point in your life,
• 58:00
  [Dr. Brent Laartz] you don't need to be a bodybuilder.
• 58:02
  [Dr. Brent Laartz] You don't need,
• 58:03
  [Dr. Brent Laartz] you know,
• 58:04
  [Dr. Brent Laartz] I think what was the plates for dates or something like that was a
• 58:08
  [Dr. Brent Laartz] book somebody put out that basically said, 'I'm gonna,
• 58:11
  [Dr. Brent Laartz] I'm gonna be,
• 58:12
  [Dr. Brent Laartz] I'm gonna have big muscles and that's basically,
• 58:14
  [Dr. Brent Laartz] you need to lift weights in order to get the girl' kind of thing.
• 58:17
  [Dr. Brent Laartz] What the heck.
• 58:19
  [Dr. Brent Laartz] You know,
• 58:19
  [Dr. Brent Laartz] and certainly that can be true.
• 58:22
  [Dr. Brent Laartz] To a degree.
• 58:23
  [Dr. Brent Laartz] When you're young,
• 58:23
  [Dr. Brent Laartz] right?
• 58:24
  [Dr. Brent Laartz] Once you reach a certain age,
• 58:26
  [Dr. Brent Laartz] you really need to start thinking about longevity more.
• 58:30
  [Dr. Brent Laartz] And that is not max.
• 58:32
  [Dr. Brent Laartz] I see some older people at age 50 still in the gym doing maxes and
• 58:37
  [Dr. Brent Laartz] they're maybe taking some.
• 58:41
  [Dr. Brent Laartz] Products that allow them,
• 58:43
  [Dr. Brent Laartz] you know,
• 58:43
  [Dr. Brent Laartz] there are certain over-the-counter products that may or may not have
• 58:46
  [Dr. Brent Laartz] some testosterone in them that the FDA kind of catches every once in a while.
• 58:52
  [Dr. Brent Laartz] Those compounds...
• 58:54
  [Dr. Brent Laartz] may have some detrimental effect in the future.
• 58:58
  [Dr. Brent Laartz] Um,
• 58:59
  [Dr. Brent Laartz] and.
• 59:01
  [Dr. Brent Laartz] Same with those maxes and any injuries that they have and,
• 59:04
  [Dr. Brent Laartz] you know,
• 59:05
  [Dr. Brent Laartz] any kind of spinal issues and let's say disc problems that they
• 59:09
  [Dr. Brent Laartz] might have in the future because of heavy weightlifting.
• 59:13
  [Dr. Brent Laartz] So I can tell you that I am doing injury avoidance.
• 59:16
  [Dr. Brent Laartz] I'm doing higher reps.
• 59:18
  [Dr. Brent Laartz] So let's say,
• 59:19
  [Dr. Brent Laartz] anywhere from 12 to 24 reps.
• 59:22
  [Dr. Brent Laartz] I'm never,
• 59:23
  [Dr. Brent Laartz] and I am potentially to failure almost.
• 59:26
  [Dr. Brent Laartz] I'm never to failure.
• 59:27
  [Dr. Brent Laartz] I'm always to maybe two or three short of failure.
• 59:30
  [Dr. Brent Laartz] But if I get to 24 reps,
• 59:32
  [Dr. Brent Laartz] I can tell you.
• 59:33
  [Dr. Brent Laartz] Then,
• 59:33
  [Dr. Brent Laartz] no matter what it is,
• 59:34
  [Dr. Brent Laartz] whether it's curls or whether it's shoulder presses,
• 59:36
  [Dr. Brent Laartz] that I am getting some benefit with resistance training there with injury avoidance,
• 59:44
  [Dr. Brent Laartz] okay?
• 59:45
  [Dr. Brent Laartz] Different forms of exercise,
• 59:47
  [Dr. Brent Laartz] different forms of movement,
• 59:49
  [Dr. Brent Laartz] bicycling,
• 59:49
  [Dr. Brent Laartz] running,
• 59:50
  [Dr. Brent Laartz] walking,
• 59:50
  [Dr. Brent Laartz] lifting,
• 59:51
  [Dr. Brent Laartz] dumbbells,
• 59:51
  [Dr. Brent Laartz] stretching.
• 59:53
  [Dr. Brent Laartz] Potentially tennis,
• 59:54
  [Dr. Brent Laartz] any kind of sport.
• 59:56
  [Dr. Brent Laartz] That you can avoid.
• 59:57
  [Dr. Brent Laartz] Injury.
• 59:58
  [Dr. Brent Laartz] And we see a lot of people that are getting injured,
• 1:00:02
  [Dr. Brent Laartz] let's say,
• 1:00:03
  [Dr. Brent Laartz] for example,
• 1:00:04
  [Dr. Brent Laartz] with pickleball.
• 1:00:05
  [Dr. Brent Laartz] Pickleball is a sport that some people get involved with— it may not
• 1:00:09
  [Dr. Brent Laartz] necessarily be a very good athlete.
• 1:00:12
  [Dr. Brent Laartz] And I tell you.
• 1:00:13
  [Dr. Brent Laartz] Um,
• 1:00:14
  [Dr. Brent Laartz] If you can get involved with pickleball,
• 1:00:16
  [Dr. Brent Laartz] and you can get involved with it safely,
• 1:00:18
  [Dr. Brent Laartz] do it.
• 1:00:18
  [Dr. Brent Laartz] It does have a lot of benefits because you are doing some of that
• 1:00:22
  [Dr. Brent Laartz] same thing with tennis where you're getting side to side motion,
• 1:00:26
  [Dr. Brent Laartz] you're pivoting.
• 1:00:27
  [Dr. Brent Laartz] But do it safely and do it lightly.
• 1:00:30
  [Dr. Brent Laartz] Don't go out there and get on a two and two.
• 1:00:33
  [Dr. Brent Laartz] And go do some kind of pickleball tournament where you are getting.
• 1:00:38
  [Dr. Brent Laartz] Um,
• 1:00:39
  [Dr. Brent Laartz] high-risk situations where you are straining to win a game,
• 1:00:44
  [Dr. Brent Laartz] win a match when you may not.
• 1:00:46
  [Dr. Brent Laartz] Be able to keep yourself from falling in those situations.
• 1:00:51
  [Dr. Brent Laartz] Do it lightly.
• 1:00:52
  [Dr. Brent Laartz] Go out and volley with someone.
• 1:00:54
  [Dr. Brent Laartz] You know,
• 1:00:54
  [Dr. Brent Laartz] that's my favorite kind of tennis— is just falling.
• 1:00:57
  [Dr. Brent Laartz] I may hit the ball hard.
• 1:00:59
  [Dr. Brent Laartz] But I try to avoid injury,
• 1:01:01
  [Dr. Brent Laartz] okay?
• 1:01:01
  [Dr. Brent Laartz] So,
• 1:01:01
  [Dr. Brent Laartz] six days a week,
• 1:01:03
  [Dr. Brent Laartz] we're doing...
• 1:01:05
  [Dr. Brent Laartz] Three days of...
• 1:01:08
  [Dr. Brent Laartz] cardiovascular exercise,
• 1:01:09
  [Dr. Brent Laartz] three days of resistance training,
• 1:01:11
  [Dr. Brent Laartz] a day of rest.
• 1:01:12
  [Dr. Brent Laartz] But on that day of rest,
• 1:01:14
  [Dr. Brent Laartz] we just talked about that,
• 1:01:15
  [Dr. Brent Laartz] is stretching.
• 1:01:17
  [Dr. Brent Laartz] Injury-free,
• 1:01:18
  [Dr. Brent Laartz] some rest on that day,
• 1:01:20
  [Dr. Brent Laartz] but also some stretching and I want to also do some of that core workout,
• 1:01:25
  [Dr. Brent Laartz] maybe just a little bit of planking,
• 1:01:26
  [Dr. Brent Laartz] maybe a little bit of sit-ups on that day.
• 1:01:29
  [Dr. Brent Laartz] To try to maintain on that day.
• 1:01:32
  [Dr. Brent Laartz] But give yourself that day of rest where you're not doing any resistance training,
• 1:01:37
  [Dr. Brent Laartz] cardiovascular.
• 1:01:38
  [Dr. Brent Laartz] Give your body ability to recover.
• 1:01:41
  [Dr. Brent Laartz] Okay.
• 1:01:41
  [Dr. Brent Laartz] That's important recovery.
• 1:01:42
  [Dr. Brent Laartz] That's.
• 1:01:43
  [Dr. Brent Laartz] That's a,
• 1:01:43
  [Dr. Brent Laartz] on your.
• 1:01:44
  [Dr. Brent Laartz] On your Ring and your Apple Watch,
• 1:01:47
  [Dr. Brent Laartz] you might have some data that says whether you are in good recovery,
• 1:01:52
  [Dr. Brent Laartz] whether you get resilience.
• 1:01:54
  [Dr. Brent Laartz] That kind of thing.
• 1:01:55
  [Dr. Brent Laartz] And look at that and really take heed to what's either your
• 1:02:00
  [Dr. Brent Laartz] physician or anybody else is telling you.
• 1:02:03
  [Dr. Brent Laartz] About what you need to do.
• 1:02:05
  [Dr. Brent Laartz] And listen to your physician.
• 1:02:06
  [Dr. Brent Laartz] No matter what you see me doing.
• 1:02:08
  [Dr. Brent Laartz] Whatever you see some influencer out there doing,
• 1:02:12
  [Dr. Brent Laartz] some kind of somebody who is on any other podcast,
• 1:02:16
  [Dr. Brent Laartz] etc.
• 1:02:17
  [Dr. Brent Laartz] What they're doing is not necessarily for you.
• 1:02:20
  [Dr. Brent Laartz] What's great for me.
• 1:02:22
  [Dr. Brent Laartz] Everybody is individual.
• 1:02:24
  [Dr. Brent Laartz] And some people have talked about the N of one,
• 1:02:26
  [Dr. Brent Laartz] right?
• 1:02:27
  [Dr. Brent Laartz] So.
• 1:02:28
  [Dr. Brent Laartz] Everybody's different.
• 1:02:29
  [Dr. Brent Laartz] Everybody has different genes.
• 1:02:30
  [Dr. Brent Laartz] Everybody has different cholesterol issues.
• 1:02:32
  [Dr. Brent Laartz] Everybody has...
• 1:02:33
  [Dr. Brent Laartz] different things that could impact their health in the long run and So,
• 1:02:37
  [Dr. Brent Laartz] don't necessarily take it from me exactly what to do.
• 1:02:40
  [Dr. Brent Laartz] This is what I'm doing.
• 1:02:42
  [Dr. Brent Laartz] Not necessarily what you should be doing.
• 1:02:44
  [Dr. Brent Laartz] Okay.
• 1:02:44
  [Dr. Brent Laartz] So again,
• 1:02:45
  [Dr. Brent Laartz] there's,
• 1:02:45
  [Dr. Brent Laartz] there is at the end of every podcast I do,
• 1:02:48
  [Dr. Brent Laartz] there is this thing that you need to research for yourself what you
• 1:02:52
  [Dr. Brent Laartz] want to do for your longevity.
• 1:02:54
  [Dr. Brent Laartz] Research longevity.
• 1:02:55
  [Dr. Brent Laartz] Research the animal studies of longevity.
• 1:02:59
  [Dr. Brent Laartz] If you do a deep dive under Chat GPT and say, 'Give me 100 research
• 1:03:04
  [Dr. Brent Laartz] studies on the effects of Whatever on longevity,
• 1:03:09
  [Dr. Brent Laartz] diet on longevity,' look at those.
• 1:03:12
  [Dr. Brent Laartz] Research studies because those are what inform you.
• 1:03:15
  [Dr. Brent Laartz] Okay,
• 1:03:15
  [Dr. Brent Laartz] so the other things we're doing—focusing on connection—include
• 1:03:19
  [Dr. Brent Laartz] increasing our connection to family and friends,
• 1:03:22
  [Dr. Brent Laartz] going through our phone book ( not our phone book or you know,
• 1:03:26
  [Dr. Brent Laartz] yellow pages or white pages),
• 1:03:28
  [Dr. Brent Laartz] and going through a phone book in our in our phone.
• 1:03:31
  [Dr. Brent Laartz] And look for somebody you've lost connection with.
• 1:03:35
  [Dr. Brent Laartz] Somebody you can connect with again.
• 1:03:37
  [Dr. Brent Laartz] Somebody you can meet up with.
• 1:03:39
  [Dr. Brent Laartz] Uh,
• 1:03:40
  [Dr. Brent Laartz] I being in Florida,
• 1:03:42
  [Dr. Brent Laartz] I always have my friends from Iowa coming down uh to come to Florida.
• 1:03:47
  [Dr. Brent Laartz] So I try to find that.
• 1:03:48
  [Dr. Brent Laartz] Whenever they're coming down.
• 1:03:50
  [Dr. Brent Laartz] Um,
• 1:03:51
  [Dr. Brent Laartz] to,
• 1:03:51
  [Dr. Brent Laartz] uh,
• 1:03:52
  [Dr. Brent Laartz] to try to connect with some of them.
• 1:03:54
  [Dr. Brent Laartz] Uh,
• 1:03:54
  [Dr. Brent Laartz] create a social enablement of this new lifestyle that you want to do.
• 1:04:01
  [Dr. Brent Laartz] This is what I'm doing.
• 1:04:02
  [Dr. Brent Laartz] I'm trying to create a social enablement.
• 1:04:04
  [Dr. Brent Laartz] I have a girlfriend who is helping me with cooking and...
• 1:04:08
  [Dr. Brent Laartz] Creating these delicious foods,
• 1:04:11
  [Dr. Brent Laartz] if you have a difficulty with cooking,
• 1:04:13
  [Dr. Brent Laartz] there are a lot of different mail order foods that you can get,
• 1:04:16
  [Dr. Brent Laartz] but always make sure that they are whole foods,
• 1:04:19
  [Dr. Brent Laartz] that you can try to make it so that they are more healthy,
• 1:04:23
  [Dr. Brent Laartz] less meat,
• 1:04:24
  [Dr. Brent Laartz] and more of a plant-based diet.
• 1:04:29
  [Dr. Brent Laartz] Which might be good for you.
• 1:04:30
  [Dr. Brent Laartz] So the other connectivity is texting,
• 1:04:34
  [Dr. Brent Laartz] phone calls,
• 1:04:35
  [Dr. Brent Laartz] but really the connectivity is really in person.
• 1:04:38
  [Dr. Brent Laartz] So try to meet up with people that you've lost touch with.
• 1:04:42
  [Dr. Brent Laartz] Okay.
• 1:04:42
  [Dr. Brent Laartz] So then the creativity comes in and that is something we're doing.
• 1:04:47
  [Dr. Brent Laartz] Every Friday we're doing poetry for Friday Frime Day,
• 1:04:51
  [Dr. Brent Laartz] and painting.
• 1:04:53
  [Dr. Brent Laartz] We're doing some painting,
• 1:04:55
  [Dr. Brent Laartz] some acrylic painting that I've been doing.
• 1:04:58
  [Dr. Brent Laartz] So try to get that kind of connectivity and creativity.
• 1:05:03
  [Dr. Brent Laartz] I've also started my third book.
• 1:05:04
  [Dr. Brent Laartz] If you don't know that I have read,
• 1:05:06
  [Dr. Brent Laartz] have written two novels.
• 1:05:08
  [Dr. Brent Laartz] Plus the scientific book that had been written.
• 1:05:11
  [Dr. Brent Laartz] I started my third novel.
• 1:05:14
  [Dr. Brent Laartz] Also,
• 1:05:14
  [Dr. Brent Laartz] at the end of this 52 weeks,
• 1:05:16
  [Dr. Brent Laartz] I'm hoping to put this into a book as well.
• 1:05:19
  [Dr. Brent Laartz] So look for reading,
• 1:05:21
  [Dr. Brent Laartz] look for...
• 1:05:23
  [Dr. Brent Laartz] Going to a play,
• 1:05:24
  [Dr. Brent Laartz] let's say,
• 1:05:25
  [Dr. Brent Laartz] for example.
• 1:05:26
  [Dr. Brent Laartz] Or an opera.
• 1:05:27
  [Dr. Brent Laartz] Try that out.
• 1:05:28
  [Dr. Brent Laartz] See what you can find.
• 1:05:30
  [Dr. Brent Laartz] Music is certainly a creative outlet.
• 1:05:34
  [Dr. Brent Laartz] Try to,
• 1:05:35
  [Dr. Brent Laartz] if you know how to,
• 1:05:37
  [Dr. Brent Laartz] play the guitar,
• 1:05:38
  [Dr. Brent Laartz] which I've learned a slight amount of.
• 1:05:40
  [Dr. Brent Laartz] Learning a guitar.
• 1:05:42
  [Dr. Brent Laartz] If you can try to do that,
• 1:05:43
  [Dr. Brent Laartz] that will go a long ways toward your.
• 1:05:46
  [Dr. Brent Laartz] You're.
• 1:05:47
  [Dr. Brent Laartz] ability to live in the future without dementia because music and
• 1:05:52
  [Dr. Brent Laartz] creativity is is certainly a factor in preventing dementia.
• 1:05:57
  [Dr. Brent Laartz] and obviously connection as well in sleep we've talked about
• 1:06:00
  [Dr. Brent Laartz] circadian rhythms getting morning light exercise.
• 1:06:05
  [Dr. Brent Laartz] stretching in the morning to try to loosen up the muscles
• 1:06:08
  [Dr. Brent Laartz] potentially and getting less stress meditation so if you do have a
• 1:06:14
  [Dr. Brent Laartz] stressful day trying to diminish that stress trying to cope with
• 1:06:19
  [Dr. Brent Laartz] stress better Potentially,
• 1:06:20
  [Dr. Brent Laartz] if you might need a psychologist to help you with that,
• 1:06:23
  [Dr. Brent Laartz] you might have had stressful or traumatic issues in the past.
• 1:06:27
  [Dr. Brent Laartz] That's important.
• 1:06:30
  [Dr. Brent Laartz] that mindset at bedtime.
• 1:06:34
  [Dr. Brent Laartz] Also,
• 1:06:35
  [Dr. Brent Laartz] uh,
• 1:06:35
  [Dr. Brent Laartz] helps,
• 1:06:36
  [Dr. Brent Laartz] uh,
• 1:06:36
  [Dr. Brent Laartz] lights down phone out of the room at night,
• 1:06:39
  [Dr. Brent Laartz] um,
• 1:06:39
  [Dr. Brent Laartz] red light at night,
• 1:06:41
  [Dr. Brent Laartz] um,
• 1:06:42
  [Dr. Brent Laartz] and then,
• 1:06:44
  [Dr. Brent Laartz] Training,
• 1:06:44
  [Dr. Brent Laartz] meditation,
• 1:06:45
  [Dr. Brent Laartz] and stress-free bedtimes,
• 1:06:46
  [Dr. Brent Laartz] we just talked about this week.
• 1:06:48
  [Dr. Brent Laartz] Plastics,
• 1:06:49
  [Dr. Brent Laartz] we've gotten rid of a lot of my plastic containers and gone to glass,
• 1:06:54
  [Dr. Brent Laartz] stainless steel.
• 1:06:56
  [Dr. Brent Laartz] Or,
• 1:06:57
  [Dr. Brent Laartz] uh,
• 1:06:59
  [Dr. Brent Laartz] or potentially wooden utensils.
• 1:07:02
  [Dr. Brent Laartz] Bottles,
• 1:07:02
  [Dr. Brent Laartz] trying to get rid of some of those.
• 1:07:04
  [Dr. Brent Laartz] Not all bottles can be plastic-free.
• 1:07:08
  [Dr. Brent Laartz] It's very difficult.
• 1:07:09
  [Dr. Brent Laartz] Cookware,
• 1:07:10
  [Dr. Brent Laartz] trying to stay away from the...
• 1:07:12
  [Dr. Brent Laartz] Um,
• 1:07:13
  [Dr. Brent Laartz] non-stick cookware and going to stainless steel is what I like.
• 1:07:18
  [Dr. Brent Laartz] Prepping food,
• 1:07:19
  [Dr. Brent Laartz] processing,
• 1:07:20
  [Dr. Brent Laartz] trying to get that to a glass and stainless steel food processor.
• 1:07:24
  [Dr. Brent Laartz] Same thing with a stainless steel mixer that you can get.
• 1:07:28
  [Dr. Brent Laartz] Uh,
• 1:07:28
  [Dr. Brent Laartz] utensils trading in those spatulas—I've gone to all wood.
• 1:07:32
  [Dr. Brent Laartz] You can't get rid of all silicone.
• 1:07:34
  [Dr. Brent Laartz] You know that thing.
• 1:07:36
  [Dr. Brent Laartz] My girlfriend says yeah.
• 1:07:37
  [Dr. Brent Laartz] I have to have that silicone thing that scrapes the bowl well.
• 1:07:41
  [Dr. Brent Laartz] Um,
• 1:07:41
  [Dr. Brent Laartz] you know,
• 1:07:41
  [Dr. Brent Laartz] I can always just leave some for waste,
• 1:07:43
  [Dr. Brent Laartz] but she likes the silicone thing.
• 1:07:46
  [Dr. Brent Laartz] You know,
• 1:07:46
  [Dr. Brent Laartz] and the more waste you have in the bowl,
• 1:07:48
  [Dr. Brent Laartz] the more you can lick your finger and and be able to get some of it,
• 1:07:54
  [Dr. Brent Laartz] you know,
• 1:07:54
  [Dr. Brent Laartz] the cookie dough on your finger so you can eat it,
• 1:07:56
  [Dr. Brent Laartz] right?
• 1:07:56
  [Dr. Brent Laartz] So the more...
• 1:07:57
  [Dr. Brent Laartz] you leave in there,
• 1:07:58
  [Dr. Brent Laartz] the better.
• 1:07:58
  [Dr. Brent Laartz] Why would you get rid of it all with that silicone um,
• 1:08:02
  [Dr. Brent Laartz] scraper,
• 1:08:03
  [Dr. Brent Laartz] right?
• 1:08:03
  [Dr. Brent Laartz] So,
• 1:08:04
  [Dr. Brent Laartz] Um.
• 1:08:05
  [Dr. Brent Laartz] You know,
• 1:08:06
  [Dr. Brent Laartz] everybody has a different opinion on this.
• 1:08:07
  [Dr. Brent Laartz] The more you can get rid of plastic,
• 1:08:09
  [Dr. Brent Laartz] the better though.
• 1:08:11
  [Dr. Brent Laartz] Packaged food,
• 1:08:12
  [Dr. Brent Laartz] we're getting rid of packaged food as well.
• 1:08:14
  [Dr. Brent Laartz] So again,
• 1:08:16
  [Dr. Brent Laartz] so look for us anywhere you get your podcasts.
• 1:08:22
  [Dr. Brent Laartz] We're on YouTube.
• 1:08:24
  [Dr. Brent Laartz] We are on Spotify.
• 1:08:25
  [Dr. Brent Laartz] We're on Apple Podcasts.
• 1:08:27
  [Dr. Brent Laartz] We are on...
• 1:08:29
  [Dr. Brent Laartz] YouTube Music.
• 1:08:31
  [Dr. Brent Laartz] Um,
• 1:08:32
  [Dr. Brent Laartz] and some of these are in video format.
• 1:08:35
  [Dr. Brent Laartz] So if you um If you saw...
• 1:08:40
  [Dr. Brent Laartz] Some of the video where we were in the sauna and we were in the gym,
• 1:08:45
  [Dr. Brent Laartz] you probably weren't able to see it if you'd only had this through audio.
• 1:08:49
  [Dr. Brent Laartz] But let me tell you,
• 1:08:51
  [Dr. Brent Laartz] we're going to be doing more field trips and I'll try to do a little bit better at.
• 1:08:55
  [Dr. Brent Laartz] Explaining what I'm doing when we're on our field trips,
• 1:08:58
  [Dr. Brent Laartz] because I know that a lot of you are on audio and not video podcasts.
• 1:09:03
  [Dr. Brent Laartz] We are on...
• 1:09:05
  [Dr. Brent Laartz] TikTok,
• 1:09:06
  [Dr. Brent Laartz] Brent W.
• 1:09:07
  [Dr. Brent Laartz] Lartz,
• 1:09:07
  [Dr. Brent Laartz] MD.
• 1:09:09
  [Dr. Brent Laartz] um and we are on our website,
• 1:09:11
  [Dr. Brent Laartz] go on pro .
• 1:09:12
  [Dr. Brent Laartz] com.
• 1:09:13
  [Dr. Brent Laartz] We have all of our videos there.
• 1:09:14
  [Dr. Brent Laartz] We have um Instagram,
• 1:09:19
  [Dr. Brent Laartz] we have Facebook,
• 1:09:19
  [Dr. Brent Laartz] we have threads,
• 1:09:21
  [Dr. Brent Laartz] we have a sub stack that all of our videos are available on as well.
• 1:09:25
  [Dr. Brent Laartz] Our podcast videos are on YouTube.
• 1:09:29
  [Dr. Brent Laartz] And again,
• 1:09:31
  [Dr. Brent Laartz] as I said,
• 1:09:32
  [Dr. Brent Laartz] our podcast is on YouTube music.
• 1:09:33
  [Dr. Brent Laartz] We have now something every week.
• 1:09:36
  [Dr. Brent Laartz] We have the Monday meditation.
• 1:09:39
  [Dr. Brent Laartz] We have the Sunday Science now going on.
• 1:09:42
  [Dr. Brent Laartz] We have,
• 1:09:42
  [Dr. Brent Laartz] we're going to be doing,
• 1:09:43
  [Dr. Brent Laartz] starting something called Throwback Thursdays.
• 1:09:46
  [Dr. Brent Laartz] where we talk about the history of medicine.
• 1:09:49
  [Dr. Brent Laartz] We also have,
• 1:09:50
  [Dr. Brent Laartz] uh,
• 1:09:51
  [Dr. Brent Laartz] Friday.
• 1:09:51
  [Dr. Brent Laartz] Friday,
• 1:09:52
  [Dr. Brent Laartz] we're gonna be talking about poetry and and reading some poetry that I've written.
• 1:09:58
  [Dr. Brent Laartz] And,
• 1:09:58
  [Dr. Brent Laartz] um,
• 1:10:00
  [Dr. Brent Laartz] and then,
• 1:10:01
  [Dr. Brent Laartz] probably,
• 1:10:01
  [Dr. Brent Laartz] usually,
• 1:10:01
  [Dr. Brent Laartz] either Thursday or Friday,
• 1:10:03
  [Dr. Brent Laartz] we're going to be releasing this 52-week episodes,
• 1:10:07
  [Dr. Brent Laartz] okay?
• 1:10:07
  [Dr. Brent Laartz] So thank you very much.
• 1:10:10
  [Dr. Brent Laartz] For joining.
• 1:10:11
  [Dr. Brent Laartz] Again,
• 1:10:11
  [Dr. Brent Laartz] follow us on our Instagram.
• 1:10:14
  [Dr. Brent Laartz] Follow us on our TikTok.
• 1:10:17
  [Dr. Brent Laartz] Check out some of the short videos that we're doing.
• 1:10:19
  [Dr. Brent Laartz] Also,
• 1:10:22
  [Dr. Brent Laartz] I can't wait to see you again next week at week eight.
• 1:10:35
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