Alan Ritchson reveals how quitting alcohol after 6 years of being sober completely changed his physique "I'm six years sober now and it's my wife's fault. I loved spicy margaritas and cherry vodka sours and anything that was sweet and delicious. I loved to enjoy that kind of thing and it was never a problem for me" "She really wanted to see what it was like to be sober and to not have any mental energy go towards planning, purchasing, recovering. I was really reluctant to follow her in that, but it just sort of stuck" "Now I'm glad that it's not a part of my life because the amount of hours I've saved and calories I've saved not recovering from that all the time is great. Alcohol is in the same category as sugar to me" "I'm much more vascular when I'm showing discipline in that department and I'm not enjoying treats all the time"

Dr. Ahmet Ergin reveals why the standard advice to eat "healthy" carbs is sabotaging your ability to reverse diabetes "The rule is, if it spikes insulin, it worsens diabetes. If it doesn't spike insulin, it helps reverse it. That's it. That is the entire framework" "Carbohydrates spike insulin, starches, right? Because they all break down into glucose in your body. Bread, pasta, rice, oatmeal, potatoes, no matter what kind of potato it is, fruit juice, even the healthy ones, the whole grains. Your body does not care where the carbohydrate came from, a candy bar or a whole wheat roll" "Both become glucose. Both spike insulin. Both worsen insulin resistance. Now, what doesn't spike insulin? Fat. Fat is insulin neutral, especially if it is not saturated fat" "When you look at a food before you eat it, ask one question"

Dr. Ahmet Ergin reveals why the cheap fish oil you buy at the store is sabotaging your insulin resistance "Inflammation is the engine behind insulin resistance, so don't complain when your insulin resistance is not getting any better. Omega-3 fatty acids, EPA and DHA, directly reduce inflammatory cytokines in your body" "People who hate fish need to have very high-quality fish oil, not just the stuff that you buy at Sam's Club. Those are junk. You just go for the cheap one, and that's not to your best interest" "When those membranes are rigid and inflamed, receptors don't respond properly. Omega-3s make membranes more fluid, more flexible, and insulin receptors work better" "Studies show that regular omega-3 consumption improves insulin sensitivity, reduces fasting triglycerides, and lowers inflammatory markers like CRP"

Dr. Ahmet Ergin reveals why avoiding avocados is sabotaging your fight against insulin resistance "Avocados are one of the most powerful foods for insulin resistance, and I don't think they get nearly enough credit. The primary fat in avocados is oleic acid, which has been specifically shown to improve insulin sensitivity" "One avocado contains more potassium than a banana. Low potassium is directly linked to insulin resistance. High insulin depletes your potassium, and potassium deficiency worsens the insulin resistance—it’s a vicious cycle. Avocados basically help break it" "A medium avocado contains about 10 grams of fiber, which slows gastric emptying, blunts the blood sugar spikes, and feeds the beneficial gut bacteria" "The carbohydrates in avocado are almost entirely fiber, so the glycemic impact is minimal. Eat half to one avocado every single day"

Dr. Rachael Ross reveals why ignoring zinc deficiency is silently sabotaging your testosterone production "Oysters contain more zinc per serving than any other food. A clinical trial found that men with zinc deficiency who supplemented for 6 weeks nearly doubled their testosterone levels" "Another study showed that low zinc can decrease testosterone by 75% in just 6 months. Zinc is essential for testosterone production, as it enhances Leydig cell efficiency, the cells in your testicles that make testosterone" "Oysters also boost dopamine, the anticipation hormone which increases sex drive and libido. They are insanely high in zinc, selenium, and omega-3s, all in one testosterone powerhouse" "Now, this is a critical safety warning. Raw oysters can carry Vibrio vulnificus, which will make you very sick and cause serious infections"

Ben Greenfield reveals why the standard recommendation of 8 hours of sleep is secretly accelerating your biological aging "What we are looking at here is a U-shaped curve. What that means is that both short sleep, which is less than 6 hours, and long sleep, which is more than 8 hours, were associated with accelerated aging of organs" "The best results in terms of the slowest rate of aging for all organ hours were between 6.4 and 7.8 hours of sleep. That is a little less than you might expect, because you will hear some people say sleep 7 to 8 hours, right?"

Morley Robbins exposes why glyphosate is secretly sabotaging your cellular energy by stripping your body of copper "Glyphosate binds to calcium and magnesium at three points, zinc and iron at nine, but copper at 12 points. That is incredibly high" "Glyphosate binds to copper 1,000 times faster than it binds to iron or zinc, and a billion times faster than it binds to calcium and magnesium" "The problem is when people see large numbers like this directly in front of their eyes, they say, 'Well, I don't understand this, so it can't be important"

Dr. Nathan Bryan reveals why the loss of nitric oxide is destroying your body and fueling chronic disease "If you've got a sick patient, those are the hallmarks of their condition: inflammation, oxidative stress, and immune dysfunction. Nitric oxide is what dilates the blood vessels, decreases inflammation, and basically prevents the immune dysfunction we see in chronic disease" "It is really the fundamental basis for the onset and progression of chronic disease. My job in academic medicine was to understand the mechanism of disease to where you could develop rational therapies, because you can't develop rational therapies unless you understand the root cause" "When you lose the ability to make nitric oxide, you get an upregulation of adhesion molecules in the lining of the blood vessel. Now, monocytes, neutrophils, and fat start to stick, they migrate through the endothelium, and start to develop plaque. Everything that happens consequently to loss of nitric oxide is what leads to the onset of disease"

Ben Greenfield explains why sleeping more than 8 hours is secretly sabotaging your health and increasing your risk of death "Sleeping more than 8 hours, or perhaps hitting the snooze button too much, or maybe you are very tired or have an immune problem that keeps you in bed for a long time, has shown more aging in the brain and fat tissues. These are the two main tissues affected by sleeping for a long time" "There is a 40% higher risk of death, right? So, it is lower than the risk of sleeping too little"

Morley Robbins exposes why ignoring copper deficiency is sabotaging your cellular energy production "T3 hormone sits in the fourth complex of the mitochondria. And what does it do? It senses oxidative stress. It asks what the level of superoxide is, what the level of hydrogen peroxide is" "When those levels start to rise, T3 acts as a signaling peptide. It sends a signal to the liver to produce more ceruloplasmin, which is the copper protein" "Ceruloplasmin is the supply line for copper to feed the mitochondria and reduce oxidative stress"

Ben Greenfield reveals why heat training is the secret hack to increasing your VO2 max by 8 percent "In a 2010 study, they took a group of trained cyclists and had them train in hot conditions. It would be very similar to going to a place like Phoenix in the summer and doing 10 days of cycling training there" "They found that the maximum cardiac output increased significantly. The plasma volume, the total amount of blood you're pumping and the oxygen you're transporting to the cells, led to an 8% increase in VO2 max in hot conditions" "VO2 max is a combination of how much air you can move in and out of your lungs, the blood's ability to get to the tissues, and your mitochondria's ability to use oxygen to produce ATP. So, training in the heat will increase some of those parameters" "Heat acclimation is just another tool that you can use"

Dr. Rachael Ross reveals why most men are failing to optimize their testosterone by missing this one daily mineral "Coming in at number nine on the testosterone boosting spectrum are Brazil nuts. Just one to two Brazil nuts are going to give you your entire daily requirement of selenium, and selenium is 100% essential for testosterone production." "A 2019 review found that selenium enhances testosterone production by activating genes involved in hormone synthesis. Men with optimal selenium levels have higher testosterone, and in clinical trials..."

Dr. Nathan Bryan reveals why excessive sugar consumption is destroying your body's ability to produce nitric oxide "The most common problem people are doing is sugar consumption and over-consuming carbohydrates. Sugar is one of the most addictive molecules that we know and it's in everything" "Sugar is very sticky, so it sticks to proteins and enzymes. Part of what it does is it sticks to the enzyme that makes nitric oxide and basically shuts down this flow of electrons that makes nitric oxide" "If it's sticking to hemoglobin, it's sticking to other proteins and enzymes and rendering them dysfunctional. Chronic exposure to elevated levels of sugar leads to insulin resistance"

Morley Robbins reveals why ascorbic acid is sabotaging your health by stripping vital copper from your body "It is interesting to talk about ceruloplasmin. It is one of the largest proteins in our body with 1,046 amino acids. When it was first discovered in the 1940s, it was officially written about in 1948 and it contained eight copper atoms inside. There is nothing else like that in the body." "In that seminal article by Holmberg and Laurell, they specifically mentioned that ascorbic acid denatures ceruloplasmin, causing copper to leak out. Denaturing means the protein is unfolded. The folding of such a complex protein is an intricate process, but this causes the protein to unfold, and the copper leaks out." "Many people interpreted that to mean the copper had become toxic. But what people need to understand is that this belief actually goes back to an article written by Carl Pfeiffer in the 1960s."

Ben Greenfield reveals why the headline claiming melatonin causes a 90% increase in heart failure risk is sabotaging your health "I read a headline titled: 'Long-term melatonin use is associated with a 90% increased risk of heart failure'. The summary of this news is that people who suffer from chronic insomnia and use melatonin for long periods have a 90% increased risk of heart failure over 5 years, according to"

Dr. Rachael Ross reveals why avoiding cholesterol and fats is sabotaging your testosterone production "Extra virgin olive oil is the fuel, the fat, and the protective compound. Men who consume monounsaturated fats like those found in olive oil experience lower bad cholesterol and improved testosterone levels" "Testosterone is made from cholesterol inside of the Leydig cells within the testicles. It goes cholesterol, pregnenolone, DHEA, and androstenedione, and then testosterone" "Very low fat or low cholesterol diets can blunt steroid hormone production in some men. Your body needs cholesterol in order to make hormones"

Morley Robbins reveals why NPK fertilizer is sabotaging your health by blocking the absorption of vital minerals "At the end of World War I, they had a lot of munitions left over. Imagine what was inside them? NPK fertilizer: nitrogen, phosphorus, and potassium" "They convinced farmers that this is the fertilizer they need. But what people didn't realize, as explained in the book Soil, Grass, and Cancer, is that NPK fertilizer prevents the absorption of copper by plant roots" "If copper doesn't get into the grass, it doesn't get into the animals"

Dr. Nathan Bryan reveals why the long-term use of common antacids is secretly sabotaging your brain health "There are over 200 million prescriptions written for these drugs every year. They are called proton pump inhibitors, and they're antacids. They are FDA approved for the treatment of acute gastroesophageal reflux disease, or acid reflux" "The FDA approved these drugs for acute use, three to five, maybe at most a couple of weeks treatment, and then you wean off of them" "Now you've got different brands of over-the-counter proton pump inhibitors. People have been on these now for 3, 5, 15, 20, sometimes 25 years. And they were never intended to"

Jim Kwik reveals why relying on AI is destroying your cognitive muscles and leading to brain atrophy "Researchers took three groups of college students to write essays. Group A used ChatGPT, Group B used Google, and Group C used no assistance. They conducted brain scans and memory tests, and it was clear that Group A was the least cognitively engaged and had the lowest capacity for recall" "Learning requires effort, just like lifting weights. Our brain responds like a muscle. If you put your arm in a cast for a year, it won't just stay the same—it will atrophy. If technology is doing the thinking for us, we aren't developing those mental muscles" "We call this cognitive offloading. We do it when we write a shopping list or use a calculator instead of doing the math mentally. My biggest fear is that if we continue to offload our thinking, we are not building the abilities we need most"

Dr. Rachael Ross reveals why this specific food combination is sabotaging your testosterone levels "A clinical trial found that cacao combined with pomegranate increased free testosterone by 48% in just 8 weeks. Cacao is loaded with magnesium and flavonoid antioxidants" "Flavonoids boost testosterone production, they reduce inflammation, they lower cortisol, and they're delicious. But the con is that commercial dark chocolate is loaded with sugar and emulsifiers to make it smooth" "You want to use 85% cacao or higher. Use raw cacao powder. Read the label. It should only have 3 to 4 ingredients in it, and they should all be from the earth" "One to 2 tablespoons of raw cacao in your smoothies, or one to 2 squares of 85% dark chocolate per day"

Morley Robbins reveals why a silent copper deficiency is destroying your body's ability to produce energy "We call it fatigue. It's the number one reason people visit the doctor. Simply put, there is a glitch in the mitochondria, energy isn't being produced sufficiently, and they feel tired and exhausted." "I think the truth is that most doctors don't actually know how energy is produced inside the body." "It's not that complicated, but there is a series of processes that must happen. If the mitochondria don't have copper, they simply won't be able to produce energy"