ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.

Scientists suck at social media.

We're really bad at it.

But we've got the good information,

the correct evidence-based information, whereas industry is really good at getting people to pay attention.

If we could bring these two worlds together, I think there could be some real dynamite science communication.

So you live at the intersection of academic science,

the real science, and commercial wellness, what people are paying attention to online, what people are buying.

What do you think in 2026 we're getting right?

And what makes you crazy when you see it on Instagram?

So one of the things that drives me crazy is when people say, do your own research or do your research.

Because I think one thing that the academic researchers and industry have never done well is communicate what research actually is.

When I am in my industry settings, people will ask me, oh, can we do an IRB study?

And if you know academic research, you know, if you're studying humans, every study will have an IRB because that's the ethics board that says,

yes, this research design is appropriate for human studies.

And so while I empathize with people wanting to get as much information as you can.

There is the difference between googling and scrolling on Instagram

and TikTok to get information from as many people as you can and actually doing really high-level human clinical trials.

And I actually put that on us as scientists.

We've never been very good at telling people what science is and what the process is.

So I don't fault people for that, but that's the thing that drives me crazy.

Well, it's not in the skill set.

You're a researcher, your science.

It's, you know, what's your, what's your hook

that you can get across in three seconds to capture the attention of a very attention starved consumer who's scrolling

and looking for something.

So that tends to be something with an extreme point of view, which may not necessarily be grounded in science.

However, I will bring you back to the first part of your question, which is what is industry actually getting right?

And one of the things that I think industry does really well is get people interested in their products, in their methods, in their protocols.

My marketing team is brilliant.

They are not necessarily subject matter experts, but they're really good at getting people to pay attention.

And so that's the intersection

that I'm trying to really bridge here between these two worlds is

that we've got skill sets that if we put them together could be real superpowers.

I say this all the time.

Scientists suck at social media.

We're really bad at it.

But we've got the good information,

the correct evidence-based information, whereas industry is really good at getting people to pay attention and to stop their scroll.

They've got a good hook, as you said.

And so if we could bring these two worlds together, I think there could be some real dynamite science communication going on.

But right now we are still kind of fighting this tension between the two worlds.

So let's pretend you're in an elevator and you're talking to someone and they find out, wow, you're a highly credentialed researcher.

And they say, all right, it's 2026.

What do we know for sure?

What should I start doing tomorrow as it relates to my health and wellness protocols or practices?

What immediately comes to mind?

What do we know for sure.

Immediately, I think to the idea of big levers and little levers.

And we have some really big levers that we can pull for our health, our wellness, and longevity.

And they're not the sexy ones, unfortunately.

When we look at the data, the big levers that we have to pull, exercise, move your body, eat a nutritious diet.

And I call it the spectrum of healthy eating where sure you want to land on the vegan side

or you want to land more on the carnivore side.

If you're eating mostly whole foods, you're going to do a pretty good job.

Get to sleep at night.

Try to get some good quality sleep.

See if you can create some habits in your life to de-stress our day-to-day.

And then finally, have a social network around you

that is in real life that you can call and touch and send letters to and communicate with.

And those seem to be the biggest levers that we can pull.

They will blow any tiny lever out of the water.

And if we look at a lot of what the wellness industry is doing, a lot of those are tiny levers, right?

Things like protocols and tips and tinctures and all of the different tricks that are trying to be sold,

those are fun and they can certainly move the needle on the margins.

But if you don't get those foundational behaviors down, there ain't nothing a peptide is going to do for you.

You mentioned ain't nothing a peptide is going to do.

You didn't start with peptides.

I mentioned before we started recording, and I've said this on the show,

the amount of questions I receive about peptides and my first response is always like, you know, are you exercising?

Are you doing resistance training?

Are you getting your protein? or are you eating whole foods?

And I would say more than half the time, the answer is really a non-answer.

What do we know?

What I say, you tell me, you're the scientist.

What I tend to say

when someone asks me his peptides is I say they can

be game-changing for certain people who've exhausted perhaps more mainstream protocols or levers,

if you will, but they can also be dangerous.

You have to have a practitioner who's highly educated on them.

You have to know what you're treating.

Have you exhausted every potential conventional or lifestyle treatment?

What's the off ramp?

What's the, where is this, where are you sourcing it from?

How long are you going to be on it?

What, like you really need to be educated versus I saw an ad, I bought it.

I've got my stack.

Yeah.

I have to be completely honest.

I am very excited about peptides coming back online and being available for people.

I think there's an incredible opportunity for individuals that are looking for help on the margins,

whether it's pain or sustaining muscle throughout the lifespan.

However, if I put my scientist hat on, I can tell you there is about this much data out there.

And if you're listening, my fingers are about two millimeters away from each other when we look at human subjects.

And so this is a problem for the peptide space because we don't know safe doses, how long you should be on a peptide before you cycle off,

whether or not stacking even works.

And I'll come back to stacks in just a second.

And then to your point, what we have right now is a bunch of research use only RUO peptides,

which a lot of people come to me as a scientist and they say, oh, well, this is for research.

It must be good stuff.

100

And I'm like, actually, it's just legal cover for these companies

101

that are sending you gray market peptides that are manufactured in India and China.

102

So that when you order online, you check the box that says, sure, I'm a scientist.

103

I'm not giving this to humans.

104

You inject it in yourself and there's lead or arsenic

105

or the dose isn't right and you end up sick or with some kind of adverse event.

106

That company washes their hands of you and said, you told us you weren't using it for humans.

107

It specifically says on the vial, not for human consumption.

108

And you told us that you were doing something different with it.

109

So research grade peptides doesn't mean researchers can use it.

110

Quite the contrary if I wanted to use these wellness peptides, the BPCs, the LNs, as they call them,

111

sermorelin, tesmorelin, iprimelin, if I wanted to use these in my lab, I actually can't right now

112

because I would never get IRB approval back to this ethics board to actually inject them

113

because I can't find a clean supply chain and it's offshore.

114

So when you're getting these peptides, dose, safety outcomes, very little of it has been studied in humans.

115

And I'll give you another example.

116

So my world now is in sort of more of these advanced wellness therapeutics, but I started in supplements.

117

And I looked at vitamin D for about 10 years.

118

I did a little foray into CBD and how that could be helpful for performance.

119

And there's this one study that came up a couple of years ago that I really love.

120

They did it in C elegans.

121

So C elegans are little worms.

122

And the reason why they had to use worms was because they needed hundreds of thousands of them.

123

Because here's the study design.

124

What they did is they took all of the supplements,

125

the oral supplements that had been known to have effects in human on the markers of aging.

126

And there's been benefits that had been shown in humans.

127

And they said, okay, here's what we're going to do?

128

We're going to stack them together, one, two, three, or four supplements at the same time, and we're going to give them to the worms.

129

And we're going to do every single combination that we could possibly do from a mathematical perspective.

130

This is why we needed so many worms and why you could never do this in humans.

131

And what the hypothesis was is that if you took these supplements together, that they would be at least additive,

132

so one plus one equals two, or synergistic, so 1 plus 1 could be more than 2.

133

And here's what they found in the data.

134

About 80% of the stacks, if you were to make the math really simple, 1 plus 1 actually equaled negative 1,

135

meaning that the supplements themselves were actually antagonistic to one another rather than synergistic.

136

And so this, coming back to peptides,

137

is where I'm actually really excited And we are starting a little company to do these peptide combinations.

138

We're working with some amazing researchers in order to understand what are the dosage?

139

What are the stacks?

140

What is the efficacy?

141

Does one plus one in fact equal two or does one plus one equal negative one?

142

And we have to figure that out.

143

So in terms of peptides and that one plus one equals, you know, let's say 10.

144

Let's be overly optimistic.

145

What is interesting and exciting to you?

146

Is it BPC-157?

147

Is it something else?

148

Obviously, GLP-1s are peptides.

149

What are you most focused on where you say, this is really interesting, it could be game-changing, let's spend our time here?

150

So my research has predominantly been in skeletal muscle and metabolism that is driven by skeletal muscle.

151

I am really excited about some of the peptides

152

that are really helpful for promoting skeletal muscle either in growth or in healing.

153

And I think everybody out there has heard of BPC-157.

154

I think that's a really interesting first place to start.

155

So this has been studied in humans in a couple of studies, very small, I would argue sort of crappy study designs.

156

And it's been only in one group right now.

157

But I think this is a really good place to start.

158

There are two others that I think are really interesting that are kind of in the same vein.

159

So MOTC is a really interesting one.

160

This one has some really fascinating data, as well as was discovered by this scientist called Pinches Cohen.

161

He's at USC, and he's done a ton of preclinical work.

162

So that's animal studies.

163

He's an exceptional researcher.

164

And that really has to do with muscle recovery and regeneration, as well as metabolism and specifically visceral fat.

165

So you have heard of visceral fat.

166

This is the fat that surrounds your organs that can be really problematic for metabolism.

167

So those two are really interesting.

168

And then the third one is actually one that you can already get right now.

169

And it is not part of this suite of peptides that are going to be released over the summer.

170

This is an oral peptide.

171

It's actually considered a supplement more than it is an injectable, these for prescription peptides.

172

It's called PEP19.

173

And this one has been studied in both mice and some pretty extensive studies in humans out of a group in Brazil.

174

It is available in the United States.

175

And this one is super fascinating.

176

It actually works on mitochondria and in your brown fat to white fat ratio.

177

So it's really helpful for that visceral fat specifically.

178

We're not sure yet if it works on muscle, But the other really fascinating thing about this one, this goes back to my big levers, is because of this improvement in metabolism,

179

specifically through mitochondria, it also helps to enhance sleep.

180

And yeah, so this one's really interesting. So PEP19.

181

And so, you know, these are the types of categories that I'm really excited about.

182

The ones that I'm nervous about on the other side are the growth hormone secretagogues.

183

these ones are touted to improve skeletal muscle size, improve, you know, different tissue metabolism and growth.

184

These ones are interesting if they work.

185

The problem is if you take a growth hormone, everything grows.

186

And so your muscle might grow and your skin and your immune cells might grow.

187

But if you've got an early tumor or some early carcinogenesis happening, that could also be impacted here.

188

So for this one, I think there's utility, but we need to figure out how long should you be on it?

189

What's the dose?

190

Should it be based on body size?

191

And right now, all we have really are some like Reddit threads to go on for this.

192

So we need to be really careful here.

193

Yeah.

194

And the way it's a great point.

195

And the way I tend to think about this is risk reward.

196

Where are you in your journey?

197

Are you dealing with something that is like debilitating

198

and driving you crazy and you've been to every doctor you've exhausted every therapy

199

and you're just like at the point where you say i'm willing to take the risk

200

because i just got to figure this thing out

201

or you just like yeah i want a little bit more

202

muscle less fat want to feel a little bit better sign me up in

203

which case what i would say is take a small microdose of a glp1

204

and start resistance training like glp1 are

205

so well studied they've been studied for 30 years in the market for starting with people with type 2 diabetes.

206

We did a study in my lab looking at different doses of it with semaglutide at the time.

207

If you take a small dose and you resistance strain, you get exactly what you're looking for there.

208

Visceral fat reduction, body weight, composition, improving, and increased skeletal muscle mass if you do the right things around it.

209

And so I didn't notice you haven't mentioned NAD.

210

Well, because NAD is not a peptide, my friend.

211

I know, but in terms of longevity, that is fair.

212

But in terms of longevity therapies, and I also see there's a lot of conflicting data.

213

Most recently, very recently, do they decline?

214

Does NAD levels decline with age?

215

Should they not?

216

Is it NR?

217

Is it NAD?

218

Is it a capsule or no?

219

You have to inject it.

220

This is one of your sweet spots.

221

You tell it.

222

What do we know to be true about NAD?

223

Yes, I have thoughts on NAD.

224

The first thing, and this is really important, talk about things that drive me crazy in the wellness industry.

225

NAD will often get lumped into the peptide conversation.

226

I think mostly because people want to see these longevity outcomes that are associated with both of these molecules.

227

But please team, NAD is not a peptide.

228

It is nicotinamide adenine dinucleotide, very different type of molecule.

229

And so just to give a precursor as to what NAD is, so I'll take you back to ninth or 10th grade biology.

230

You'll remember the Krebs cycle.

231

The Krebs cycle was a circle that you probably had to memorize that you were like, when am I going to have to use this again?

232

Now, now is the time when you need to know the Krebs cycle.

233

And you'll remember that NAD was spun off of the Krebs cycle.

234

It picks up a hydrogen.

235

It brings it into the mitochondria where the mitochondria makes ATP.

236

That's the energy currency of your body.

237

So that's the primary thing that NAD does.

238

The other is it's a really protective molecule for DNA.

239

Specifically, it helps to repair and also cellular health in general.

240

It's an antioxidant in your body.

241

So when we look at NAD, it has a lot of different really positive outcomes

242

that we want to encourage as we age or potentially as we get sick.

243

So this is what we see in the data is that at a 30,000 foot level, NAD levels start to decline as you get older.

244

They also decline with things like sun exposure or other toxican exposure, alcohol.

245

And there are ways that you can actually enhance your NAD concentrations in the cell.

246

Now, this is also really important when we think about science.

247

NAD lives inside your cell.

248

You can actually make it all by yourself.

249

You can use tryptophan, which is a little amino acid.

250

It will make NAD.

251

It's a B vitamin derivative, niacin.

252

So when you have enough protein and B vitamins, you actually do pretty well at making NAD.

253

It doesn't seem to overcome the declines that we see naturally with age or with these exposures.

254

So this is where we start to look at some of the supplements or the IVs that can enhance NAD.

255

But I need you to keep in mind that NAD lives inside the cell.

256

Now here's the interesting thing about NAD getting into the cell.

257

You can pull in the tryptophan, the niacin, and you mentioned NR or NMN.

258

You can pull that into your cell to make NAD in the cell.

259

There's actually not a door to get NAD from your bloodstream straight into the cell.

260

This is how cells work.

261

They've got transporters on them.

262

So some things can get in and some things can't.

263

Safety mechanism for your cells.

264

So NAD can't get directly into the cells.

265

This is why everybody's looking at these supplements that you mentioned, like NR and NMN.

266

These occur naturally in food.

267

So your body is really used to seeing them.

268

They can pull them into the cells and they can make NAD inside the cell.

269

What we've discovered in my lab, as well as a couple of the collaborators that I've worked with is that if you put straight NAD into your bloodstream,

270

it not only doesn't get into the cell very well because there's no door, but because your body's like, wait, this doesn't belong in blood, your kidneys and your liver go to work.

271

And for the most part, you pee those supplements or the IV out.

272

So we're talking about NAD.

273

A couple important things just to rewind.

274

Number one, you need it.

275

It's essential for life.

276

Number two, declines with age and exposure.

277

Number three, you can enhance it, but you need to use the right molecule.

278

So what we're discovering now is that NR

279

and NMN are the two supplements or NR as an IV or an IM can be really helpful.

280

They get into the cell.

281

They help your cell make its NAD naturally.

282

What we're showing on the flip side is that if you take NAD straight, most of the time it's through an IV or an IM shot,

283

or there are a bunch of sub-Q pens that you can use now, you're going to pee it out before anything really enhances your NAD levels in the cell.

284

Interesting.

285

So in terms of NR versus NMN, as an ingestible, does one have stronger science than the other or unclear?

286

They're both pretty tied right now as far as outcomes are concerned.

287

NMN is slightly behind on the number of manuscripts, mostly

288

because there was kind of this snag with the FDA where

289

it was approved as a drug before it was approved as a supplement.

290

And so they needed to work out some paperwork there.

291

And so you just had a hard time giving NMN in the lab.

292

But when we look at the outcomes, you can see some really sophisticated science that show that both work.

293

Interesting.

294

So look, I think that's a valuable take home.

295

You're wasting your time with NADs, even if it's an NAD IV and you're probably better served looking at an ingestible that's an R or NMN.

296

Can I take it one step further though?

297

Please do.

298

Okay.

299

So one of the things with NAD, the straight NAD IV, these are the ones

300

that all the celebrities are using and they're injecting themselves and they're having NAD parties.

301

The claim there is that it increases intracellular NAD.

302

Now remember, in science, outcomes matter, right?

303

So this is really important.

304

What we actually don't know about NAD is if it doesn't do something like raise your NAD levels in the cell,

305

could it possibly be doing other things in your body?

306

So there's some really interesting data, kind of case studies type of data, or like ANIC data, I think a lot of people are calling it now,

307

where you get kind of self-report from people that are using these, that it seems to be really helpful for folks that have inflammatory diseases,

308

so rheumatoid arthritis, other Crohn's disease, things like that.

309

And the hypothesis here, although this has not been tested in the science at all, is that the A part of NAD,

310

the adenine part, is actually a pretty potent anti-inflammatory

311

and might actually be having effects completely outside the cell

312

that have absolutely nothing to do with increasing the NAD concentration in the cell.

313

And so we, in my lab, actually did a head-to-head study where we injected people with NAD and we injected people with NR.

314

And what we saw was pretty fascinating from a sleep perspective.

315

So we actually saw that people that took the NR got more minutes of sleep throughout the entire night, about 30, which is really interesting.

316

But the people that took NAD went to sleep much more quickly, and we were monitoring them with an Oura ring.

317

And part of this, you've probably heard adenosine is the molecule that drives sleep.

318

The adenine in NAD is actually a precursor.

319

so it's possible that nad might not be doing what we're saying it's doing in the wellness industry

320

but it's doing something completely different so we need to investigate

321

that so i'm not willing to write off nad yet

322

but i am going to tell you

323

if you want to increase your intracellular nad the nr

324

and the nmns are the way to go interesting uh as relates to nr do you have a view on

325

the potential importance of having a methyl donor?

326

Yes.

327

So there is the, one of the

328

enzymes that does a lot of the conversion of the NR

329

or the NAD or the NMN together is a methyl consumer, right?

330

So it's, it does deplete according to some preclinical.

331

So this is cell and animal data.

332

I would say taking something like a SAMe or, you know, another Their methyl donor could be a methylated B12,

333

something like that, could also potentially be helpful in this space.

334

But we have no data to show that.

335

What I will say is it's safe.

336

So we might as well just do it and potentially reduce any risk there.

337

Jason Wachup here, founder and co-CEO of MindBodyGreen and the host of the MindBodyGreen podcast.

338

please subscribe you'll never miss a show and you won't regret it it's interesting

339

so the reason i asked is i've done all sorts of experiments

340

and i am mthfr c677t gene and like have a history of crazy homocysteine

341

and so one time so i'm just very careful about my nr experiments

342

that i've conducting i have conducted

343

that i need to make sure there's a methyl donor because i don't want to drive my homocysteine any higher.

344

Yeah, for sure.

345

And for people that don't know the pathway here, so the homocysteine pathway is basically a methyl group in science is a little CH3 group.

346

So one carbon and three hydrogens.

347

And if you are low on your methyl group, then your homocysteine will rise.

348

And that's a real risk factor for cardiovascular disease and other health outcomes.

349

So I think this is, it's probably wise to put these two things together.

350

We just don't have any data to show that that would be the right way to do it right now, whether it's in animals or in humans.

351

But I would encourage it for sure.

352

Right.

353

So it sounds like SAMe or some methylated bee to accompany the NR.

354

So to zoom back out, talked about muscle and how critical is and resistance training and starting with the basics.

355

Creatine.

356

Creatine seems to be one of those tried and true as it relates to muscle health, other benefits.

357

But what's your view?

358

Huge fan.

359

Big fan of creatine.

360

It's probably one of the most studied supplements on the face of the planet.

361

As everybody knows, it was used by bodybuilders and kind of like the meathead bros for so long to get big muscles.

362

It worked.

363

Side effects are pretty minimal, short of some GI effects.

364

The dose has always been somewhere around 5 grams there's a

365

decent amount of data that's starting to come out showing

366

that higher levels 10 milligrams 20 milligrams can have benefits for brain health for sleep early days there

367

but I'm I'm a huge fan and one of the reasons

368

that I'm a huge fan of creatine is well I'm biased

369

but I'm right muscle is the tissue of longevity and if your muscle declines with age which we see

370

can rapidly decline with age, then your metabolism goes sideways, your visceral fat increases, your overall adiposity increases,

371

your brain health starts to be affected.

372

And so if you can keep that muscle strong, and if creatine helps you to do that, I'm a huge fan.

373

However, this is the caveat that's really important.

374

Creatine alone is not going to make your muscles big and strong.

375

So yeah, we actually did, my group did a study probably about five

376

or six years ago now looking at all the different supplement combinations

377

that have been studied specifically for women and muscle health with aging.

378

And what we found was that there were a couple that seemed to be beneficial.

379

Creatine was one, omega-3s were another, vitamin D was another, but it was just blown out of the water as far as effect size goes.

380

So the size of the lever compared to exercise.

381

So you can take all the creatine you want.

382

You can eat all the protein you want.

383

If you don't flex that muscle, it's just not going to work.

384

100%.

385

We mentioned brain.

386

So I'm going to send you our creatine brain product because it has Cognizant, 500 milligrams of Cognizant.

387

It's amazing.

388

I was just talking to somebody about Cognizant.

389

Very intriguing.

390

Yes.

391

I take it every day.

392

What do you like about Cognizant?

393

I love it.

394

It's been game changing for me.

395

I'm very early in the science right here.

396

So maybe you can inform me a little bit more.

397

But it's in a formulation with a group that I've been working with.

398

Well, I'm going to send you ours.

399

I love it.

400

I feel I have better focus, better mental acuity.

401

They have really strong clinicals.

402

So I love that combination.

403

I'm going to send you our creatine brain.

404

I will get your address after we wrap up.

405

But I'm a huge fan.

406

Because the other thing that's interesting with creatine is so many people are taking it now or older.

407

They want the muscle brain benefit.

408

And like the brain benefits, it's still a little early and the dose is increased

409

and not everyone wants to sign up for like 10 to 20 milligrams of creatine.

410

And so it's a way to keep the dosage.

411

You mentioned GI, like it's a way to keep the dosage reasonable and get a layer on the brain benefits.

412

That's why I'm a fan.

413

It's important to me.

414

Yeah.

415

And I think that's the thing with creatine is, you know, the worst thing that seems to happen is

416

that people have GI side effects

417

or some in some cases they can feel dehydrated they get muscle crates

418

but super safe um yes 100

419

and it goes back to like the basics like yeah you got hydration is like absolutely critical even more critical

420

if you're taking a supplement creatine

421

and like you got a resistance strain you can't just have protein

422

and creatine and think like your muscles are going to grow

423

and you're going to get lean like it will help

424

but that's not enough well you need the building blocks right

425

so this is the whole idea is that if you You want to build muscle.

426

You need the amino acids, which come from protein, but you can't protein your way into a big muscle.

427

You actually have to train that muscle.

428

Well, you mentioned aminos.

429

What's your take?

430

I also see a lot of aminos out there

431

that don't really have leucine and enough of it to help to trigger muscle protein synthesis.

432

From what I know, you tell me is you need at least two

433

and a half grams of leucine to trigger muscle protein synthesis.

434

So if you're taking an amino that doesn't hit that amount, it's kind of pointless taking it.

435

Am I correct?

436

Yeah.

437

So I would not waste my money on a supplement for like an amino

438

if it didn't have the profile that I was looking for for the outcome.

439

Remember, in science, outcomes matter.

440

So if you're taking an amino acid to build your muscle

441

and you're paying 40 bucks for the jar and it doesn't have the trigger, which is leucine, as you say, then your outcome is not going to be affected, right?

442

And that's not to say that you can't take a really high quality protein away.

443

And even a pea protein can have enough leucine in it to have this effect.

444

But everybody's so stoked about these aminos.

445

And then the other thing that I'll say about them is when you look at a lot of these products, it's like you get three grams, five grams.

446

I'm like, go eat a piece of chicken and get 20.

447

Right.

448

You have to, to me, my big PSA to people out there as it relates to protein or aminos, read the amino acid profile, look at leucine, circle it.

449

Is it over two and a half grams?

450

If, if it's not, that's okay.

451

But you have to increase the dosage.

452

If they don't share it at all, that's a flag.

453

Yeah, I totally agree.

454

There is, I, I've done a lot of, um, consulting work for different supplement companies.

455

And that is, that is one that drives me crazy.

456

If I'm working with a protein brand, like what are you claiming that your protein is going to do?

457

And if it's muscle, you must have that dose of leucine.

458

And the other is the claims with collagen, which I'm not necessarily an anti-collagen person, but it's not for muscle.

459

That's not for muscle 100%.

460

And the other thing is you must, must, must have vitamin C on board in order to activate that collagen in real time, right?

461

So you have to consume them essentially at the same time.

462

And this study has been done six ways to Sunday.

463

And I have a lot of formulators that are like, oh, but people get enough vitamin C and I'm like, maybe they get enough vitamin C if they're eating vitamin C rich foods, which I also argue most people are not,

464

but it's that combination effect.

465

And this is why it's so important to work with somebody that knows what they're talking about, or rather than following just an influencer that's trying to sell you their product with their discount code,

466

you have to combine these products or not so that you get outcome that you're looking for.

467

A hundred percent.

468

Well, I'm going to send you my, our way also after this.

469

so my muscles are getting bigger just talking to you i love it

470

so i'm curious something you said on instagram recently which

471

which i thought was on point fasting as it relates to women tell us more yeah

472

so fasting is pretty hot right now

473

and there actually is a fair amount of data on fasting it's pretty interesting

474

so in the research world we call it time restricted eating

475

and so time Unrestricted eating essentially means

476

that you're going to eat within a specific window and that

477

that window is typically around six to eight hours in the studies.

478

Now, here's the interesting thing about fasting in the wellness space is

479

that most people are using it for weight loss and most people are fasting by skipping breakfast.

480

And so they will fast for long periods of time and won't eat breakfast until 11 o'clock in the morning.

481

And in the early days, they lose weight.

482

And you know why they lose weight?

483

Because they've just cut 500 calories out of their diet.

484

And so it works, right?

485

It will.

486

Calories in, calories out at the end of the day is how your body is going to maintain, lose, or gain weight.

487

and so that works for a short period of time

488

and then all of a sudden especially women

489

because this is who it's being targeted to a lot are like man I feel tired

490

or my sleep is just garbage

491

and one of two things are probably happening number one you're probably in just a very low calorie environment

492

and your body is going to respond by shutting things down and that's probably why you feel tired.

493

The other that's really interesting is

494

that skipping this morning meal actually seems to be the opposite of what the majority of the data is showing.

495

So what the data on time-restricted eating is showing is that

496

if you stop eating somewhere between two to four hours or so before you put your head on the pillow, it will help you sleep better.

497

It improves your circadian rhythm.

498

It also improves things like visceral fat.

499

There's some data to show that blood pressure can be improved, that triglycerides can be improved.

500

And the reason for that is simply

501

because you have allowed your body to have this rest and digest period for a long period of time.

502

You wake up in the morning, you eat something fairly early, you rev your engines, give yourself some fuel, you feel better, wash, rinse, repeat.

503

You're lowering calories, you're losing weight.

504

You're sleeping better, so you don't feel really tired.

505

and your overall metabolism is improving.

506

So you have more energy throughout the day.

507

And so this is where I get frustrated with the fasting narrative in the wellness space is I'm like, oh, we're this close to being right,

508

except we're getting it so wrong that we are actually making people feel like crap on the back end.

509

And here's the thing, like this idea of time-restricted eating is not rocket science, right?

510

Like I think any of us can probably, into it that you don't want to eat a super large meal right before you go to bed, right?

511

It's just not the way that our bodies have been timed throughout, you know, history.

512

And so this is, you know,

513

I find that science often comes back to these basics and just informs our sort of human intuition over and over again.

514

Like you have to move your body.

515

You have to eat well.

516

You've got You've got to get some sleep, have some people around you that really support you.

517

And that's the part of my job that I think is really exciting is

518

that it really does support all these very basic behaviors

519

so i'm curious what have you changed in your personal life

520

as it relates to to your protocol what you do every

521

day what what recently have you added it added edited deleted yeah

522

so i think one of the things that i've done

523

that has been really helpful for me is get out of

524

the flywheel of perfection i we were talking right before we

525

started i've been on six weeks of some really tremendous travel

526

all over the country all over the world i've had some sad family events happen in my life

527

and my exercise

528

and my diet i would say i'm kind of like in

529

survival mode right now right like it's just i'm on the road i don't have all of my equipment

530

and my things with me and yet i'm getting done what i can i'll go for for a 25 minute run.

531

I'll make sure that I eat my blueberries in the morning.

532

And at the end of the day, I just forgive myself.

533

And I try to get a good night's sleep knowing that in two or three days, I'm going to be back on my schedule.

534

I'm going to get back into my routine.

535

And that was something that was really hard for me for a long time is

536

that I would get really down on myself and almost get back to a point where like, okay, I can get back into my rhythm.

537

And I'm like, well, screw it.

538

Everything's ruined now.

539

And I think that's after working with people and doing a little bit of science around the behavior change space,

540

that's something that really throws people and it can take people completely off of the wagon for a long period of time.

541

So this idea that like everything needs to be perfect, it needs to be a protocol, I need to have so many minutes of zone two or zone four or whatever.

542

Like, yeah, that might be good for you.

543

And being in a routine is really helpful, but also give yourself grace.

544

You are a human being.

545

There are 365 days in a year and probably 30 to 60 of them, you're going to be a little bit off and that's okay.

546

You can keep coming back to your rhythm.

547

Your body is adaptable.

548

It will get back to the place that you want it to be.

549

I couldn't agree more.

550

I think wearables and data, all the testing, tremendously powerful.

551

Some of the insights, but there's a delicate balance.

552

What's TMI?

553

What's enough?

554

Are you striving is the wearable or the test ruining your life are you opting out of group dinners are you

555

emotionally dreading that result and and i get it i've i've found myself there sometimes too

556

and and what i i try to make light of it you know

557

because i have friends in simpler boat we're all excited about testing

558

and we share stories and and i my take is well if you just keep on testing you'll you'll probably find something.

559

And once you get the perfect labs, you probably get hit by a bus.

560

And you know, so what are we all really doing here?

561

And that's, so I'm holding up my hands here.

562

Like I'm analog right now, right?

563

Like I took everything off because I'm like, I know.

564

I am super stressed.

565

I'm in 17 different time zones.

566

Like I don't need the negative reinforcement that I know I will receive.

567

And just to tap into this idea of testing as well, I'm a scientist.

568

I test everything, numbers, straight line spreadsheets are the way that my brain thinks.

569

I think there's a good way to use testing.

570

And I think that there is, as you are describing, kind of an obsessive way to use testing.

571

Your body's going to fluctuate.

572

That is going to happen.

573

When you do these tests, nine times out of 10 right now, you're seeing a snapshot in time, right?

574

And so it's really important to keep that in mind.

575

Hormone testing for women is a really good example of this.

576

If I test your estrogen levels 28 days throughout your cycle, they are going to be different every day.

577

And they're probably going to be different throughout the day as well.

578

So I'm all for testing.

579

You should do the testing 100%.

580

However, we do need to make sure that as consumers, as clients, that we are informed about what this testing actually means.

581

What I like to think about with the testing is watching trends over time.

582

I'll give you a really good example.

583

One of the metrics that I pay attention to very closely is my hemoglobin A1c.

584

So this is a marker of how well your body is metabolizing sugar, essentially.

585

It is measured every three months,

586

and it essentially is a window into how much sugar has been circulating around in your bloodstream for the past three months.

587

And so one of the things that I like to look at with this one is trends over time.

588

So not only every three months, but also year after year.

589

And what will happen oftentimes is we'll go see our doctor and your hemoglobin A1c is,

590

let's say, 5.1 when you're 20 years old.

591

Great.

592

We want it to be under 5.7.

593

And then you're 25 years old and it's 5.3.

594

Still great.

595

You're still in the green in your EHR.

596

And then you're 30 years old and it's 5.6.

597

Still normal.

598

then you're 35 and it's 5.7

599

and your doctor says hey you know you're kind of borderline here we should probably start paying attention

600

and then you're 40 and you're going through perimenopause you got three kids

601

that you're running around all over the place you've got parents

602

that are aging there's not much you can do

603

and you go back to the doctor and it's 6.3

604

and all of a sudden you're in the red your doctor says oh you have pre-diabetes

605

or god forbid you have diabetes now and you're like how the hell did that happen?

606

I've been normal for the first 35, 40 years of my life.

607

But if you actually looked at the trajectory, every time you went to your doctor, it was going up 0.3, 0.2, 0.1.

608

And even though it was flagged as normal, normal, normal, normal, there was a trend there.

609

And so these are the things when I'm thinking about diagnostics to pay attention to.

610

The other, if we're thinking about the tests that I love, one that people ask me all the time is, So should I get a full body MRI?

611

And I'm like, eh, sure, go get a full body MRI.

612

To your point, you're probably going to find something, right?

613

And right now, the question is, is it signal?

614

Is there something actually wrong with you?

615

Or is it noise?

616

Because we just don't know what to do with this data yet.

617

And so I get excited, again, bridging these two worlds of science and industry, is at this very moment in time,

618

unless there's some kind of like exceptional finding, there's a spot on your lung or a tumor growing in your liver or something like that, which is pretty rare to find for people.

619

Right now, you're refining the data set, which actually I'm kind of like, cool, good job.

620

Like, thank you for being altruistic with your human data.

621

Because these companies are aggregating your data to start to tease out the signal from the noise.

622

And eventually, we'll be able to understand, is this tiny spot that just looks like a shadow here something that we need to pay attention to?

623

Or is it truly just something that's not a big deal?

624

Oh, I love the testing.

625

You got to be careful with your heart and your soul about them.

626

Sometimes you got to go back and be analog.

627

But really pay attention to those trends over time.

628

Otherwise, those snapshots in time can be really deceiving.

629

Agreed.

630

I love the trend line with Bloods, specifically labs.

631

It's something I've had to pay attention to.

632

Or like, I have certain things that they're just wonky.

633

They always have that.

634

You know, here's the trend line.

635

It's kind of all over the place.

636

And other things, there's real trend line.

637

Like this is rapidly declining, or this is just kind of like always been a little iffy.

638

This has always been great.

639

It's a snapshot.

640

Yeah.

641

Coming back to your idea of your homocysteine, like if you have this, you know, enzyme SNP, this MTHFR enzyme SNP,

642

and your homocysteine is always high, there's probably not too much that you can do about that.

643

Oh, well, there's nothing you can do about it from a genetic perspective.

644

But like, what are all of the other things

645

that you can do in your life to make sure that

646

that high homocysteine isn't going to get you in the end, right?

647

Right.

648

And there's, I think there's a question of, is it, are we borderline high or are we excessive high with any, with any lab marker?

649

If we're borderline high or borderline low, depending on what the marker is, like, as long as you kind of stay there, you're probably fine.

650

It's just the, the excessive outlier moves, hyper, hyperbolic moves in either direction are the ones you should probably be concerned about.

651

But I agree.

652

These things change over time hormones too.

653

Case in point, I am not a woman.

654

I am a man, but I will find my testosterone.

655

If I exercise heavy, if I do heavy cardio the day before, I get like a 25 to 30% different testosterone.

656

My testosterone is like normal-ish.

657

I'm 51.

658

I think it's like mid 500s, but like it will vacillate by 20 to 30% depending on how hard I did cardio the day before.

659

Yep.

660

A hundred percent.

661

Another one that will bump around like that a lot.

662

Well, there are two, your CRP.

663

So that's an inflammation marker, right?

664

If you exercise really hard the day before, can guarantee your CRP is going to be high.

665

And the other one could potentially be creatinine just because your muscle turnover is high.

666

So you might be like, oh my goodness, my doctor told me that my creatinine is so high.

667

You have to look in the last 24 to 36 hours.

668

Like what did you do to your body

669

because you can really affect those numbers my kidney kidneys for me same sort of

670

like they're never great and they haven't been for a

671

while i've noticed they haven't been great for a

672

while since i moved to miami

673

and i started doing hard cardio i a couple years ago

674

in the same point i was like you know what like i need to get back

675

and start doing like a little bit more serious resistance training

676

and i need to start really turn on cardio and

677

so i went from like two to three days a week

678

of light lifting three days a week of much more serious lifting

679

and then added on three days of really hard rowing where like i'm sweating bullets

680

and i'm doing zone four and five

681

so like i really turned it on yeah it makes sense you're sweating like crazy

682

and also doing having a lot of muscle turnover i'm lean i've got a lot of muscle

683

so it's um

684

so in closing what's exciting to you what do you want to do in the lab yeah i am thrilled

685

that finally what i've been screaming from the rooftops basically

686

that these two worlds need to work together is starting to

687

manifest i feel like i've been at this tip of the

688

sphere tip of the sphere for a long period of time

689

where people are like rachel from my academic side rachel what

690

are you doing with your career like why are you blowing up this like pristine you know pedigree

691

that you've had and i'm like because somebody needs to do this.

692

And then on the other side, the industry side, it's like, oh, shoot, like, we actually do need to partner with the people that know what they're talking about.

693

Because at the end of the day, what the consumer, what the client wants is honesty, right?

694

They want transparency.

695

And so if we can bring these two worlds together, which it seems like finally we are starting to enter that space,

696

I am so excited and so happy to be able to lead the initiative here.

697

And this is in my lab, we're looking at a lot of these advanced therapeutics, NAD, some of these peptides, starting to dip back into CBD and THC a little bit.

698

And so like, I'm just thrilled that finally, we're going to be able to give the consumer and the client some real solid evidence-based information.

699

And then also to be able to say to these very educated consumers, like we don't know yet,

700

but we're working on it and describe to them what this process of science actually is.

701

I think everybody thinks that science happens in a couple of days.

702

It's like years, right?

703

Years.

704

And so it's really fun to think in this post-COVID world that we can not only work together,

705

but to start to explain what we all do and create this kind of like trust network,

706

not only between ourselves as the practitioners and as the business people, but also for our clients and our consumers.

707

I love it.

708

Rachel, thank you so much.

709

My absolute pleasure.

710

Thank you for having me.

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: The truth about peptides, NAD, & other longevity treatments | Rachele Pojednic, Ph.D.

เกี่ยวกับบทเรียนนี้

เทคนิค Shadowing คืออะไร?