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hey guys welcome back to the ultimate human podcast I'm your host human biologist Gary Brea where we go down the road everything anti-aging biohacking longevity and everything in between how much hydrogen water do I drink per day I drink about 8 to 10 of these per day I actually start my day by taking one of these and dumping it into another um glass and I add the Baja gold sea salt if you don't have Baja gold sea salt you can add Celtic salt um there's a really interesting um video on my Instagram where I actually hook pink Himalayan sea salt crushed it I was a big fan of this for a while I used a uh a dough roller and I rolled it into a powder and then I took a high index magnet and passed it over a couple of brands of pink himay Himalayan sea salt and you can actually see the flakes jumping out of the salt onto the magnet that is a no-fly zone started to do some research on it found out that a lot of it is coming from China and so I switched to Celtic salt and then I stumbled upon Baja gold sea salt which I think is the best salt salt
you can put in the human body it's you're going to buy salt anyway it's a dirt cheap way to get all 91 minerals that your body needs every day and hydrogen water is by far the best water you can put in the human body if you want to read some of the clinical studies on hydrogen water you can go to hydrogen studies.com when you get there there's a really interesting Search tool there's about 1350 studies on this site some of them are in animals a lot of them several hundred of them are Inhumans but some of them are specific to certain diseases Parkinson's Alzheimer's dementia chronic fatigue muscle aches joint pain um arthritis and some of them are just General Studies on the impact of hydrogen Waters uh reduction of inflammation increased absorption of micronutrients especially supplements and how it helps gut Flora in your and the bacteria in your gut so I am a huge fan of hydrogen water I use the echoo water filtration bottle um I haven't tested other brands I'm not pooing them but this is the one that I actually had
tested for the parts per million of hydrogen you got to be careful of brands that are just making alkaline water there's a significant difference between the water just becoming alkaline and the water having high concentrations of of hydrogen gas so I drink about 8 to 10 of those a day I never leave home without this bottle I also have the under-the-counter hydrogen water filtration system in my house that Echo makes and it uses a four-stage reverse osmosis filtration system and then it dumps hydrogen in and it hydrogenates the water uh before you drink it just remember that hydrogen water like a lot of other filtered Waters or distilled Waters or a lot of bottled waters does not have the minerals in it that your body needs so once a day you want to be remineralizing your water I remineralize it with Baja gold sea salt question number two can I coal plunge every day and for how long and at what temps so I'll tell you what I do based on the research that I've done I haven't seen much research that colder is better or longer is specifically better
so 48 to 50° F 3 minutes minimum 6 minutes maximum seems to be The Sweet Spot given the day I actually will cold plunge some days for 3 minutes some days for 6 minutes just kind of depending on how I feel but 3 minutes a day 48 to 50° Fahrenheit and yes you can do it every single day it will become your new drug of choice if you haven't done it if you don't want to spring for a cold plunge I totally understand that's a big investment there's several thousand dollars but you can always just take a cold shower my trick for cold showers is finish your shower lather up finish your shampooing your conditioner your body wash whatever you're going to do step out of the shower stream turn it to as cold as it will go this means a lot more for people in Michigan than it does in South Florida but turn it as cold as it'll go and then step back into that stream and just deal with it start at a minute try to work yourself up to three minutes towel off and you tell me how you feel like I said this is going to become your new drug of choice so the sweet spot for cold plunging in my
opinion seems to be 48 to 50° Fahrenheit 3 minutes minimum 6 minutes maximum remember we're not trying to cold adapt the body we're trying to cold shock the body release cold shock proteins turn on the brown fat activation exchange calories for heat get a peripheral Vaso constriction activate cins these survival genes in the body secrete extra dopamine and and endorphins so we Elevate our mood Elevate our emotional state and then as our body warms back up we feel amazing there's also a trick on my Instagram that I show you for how to get the blood back into your fingers a lot of you complain about having really cold fingers especially if you have poor circulation after a cold plunge you can leave your hands out during the cold plunge just put the water up to your wrists and up to the bottom of your jawline and your neck and then when you get out if your hands are having a hard time rewarming or your fingers are having a hard time rewarming there's this little chop technique I use where I just take my hand and I swing it as hard as I can down below my uh below my waist and helps the blood flow get back into
the distal parts of your fingertips hey guys if you've been watching the ultimate human podcast for any length of time you know that one thing I do not do is push products I do not just let any Advertiser into the space because I believe that the products that appear on the ultimate human podcast should be things that I use every day in my life to improve my own physiology one of them is something called the echoo plus the echoo plus is a hydrogen water generator that you can take on the go you entally take the top off of this bottle you pour bottled water in this and repeatedly it will make high part per million hydrogen water you press this little button you'll see these bubbles going up in the water that's hydrogen being created in the water there are all kinds of peer-reviewed published clinical studies on the benefits of hydrogen water including reduced inflammation better absorption of your supplements better absorption of your Foods better balance of the stomach acid and it feeds an entire class of bacteria in your gut
hydrogen water in my opinion is the most beneficial water that you can drink and now you can take it wherever you go you can go to Echo eoh h2o.com that's Echo eoh h2o.com enter the code ultimate 10 for a discount Echo H2O enter the code ultimate 10 for a discount what are your thoughts on Creatine I'm a big fan of creatine if you are exercising and weight training on a regular basis I haven't seen any clear evidence that you need to creatine load when you start taking creatine um that seems to be in misnomer from what I've been able to find out and read and research so my thoughts on Creatine are 5 milligrams a day or five grams a day uh prior to exercise some great creatine Brands out there I actually use the symbiotica brand I have no affiliation with them I just happen to like their liquid form of creatine but you can get creatine at GNC um just make sure that it's not full of a lot of other byproducts but 5 milligrams of creatine
a day is actually very very good for muscle composition do you have a recommended atome infrared sauna yes there is a link to the infrared sauna that I love which is on my uh ultimate human website you can go to theultimate human.com you can read about the infrared sauna the one that I like is actually infrared and also a dry sauna happens to also have these salt crystals in it these pink Himalayan sea salt crystals it has Jade crystals in it so I call it a bio stacking device cuz it's more than just a sauna it comes in a single unit I think it comes in 2 three four and maybe even a six person so they've got sizes to fit every budget and every amount of space that someone has and they plug into a regular 110 outlet so you don't have to get an electrician over to upgrade you know your your electrical outlet what are your opinions on gummy vitamins gummy vitamins are great for kids Douglas laboratory has a great uh gummy vitamins there's a couple couple other brands
I'll Source those for you put them on the ultimate human website make sure they are methylated multivitamins meaning they have the methylated form of nutrients look for things like methyl folate and methyl cobalamin when you see those when you when you see labels that are absent cyanocobalamin absent folic acid these are generally brands that care enough to take the vitamin to the next stage and actually get it in the more bioavailable form I'm a huge fan of methylated V vins especially for kids most of these are sweetened with monk fruit or Stevia I would avoid any aspartame sweetened um chewables for for kids especially for gummy vitamins and they're dosed by weight so you can take depending on the weight of your child you can take one two three or four a day um and that way you know kids love them they taste like a gummy bear and it's a great way to sneak nutritional vitamins into your kids diet I also as you know recommend getting the folic acid and the Fortified or enriched foods out of their
diet there's no downside to feeding your kids nonfortified non-enriched foods you can still get the bagels the white bread not the white breads but the breads um even some cereals that are nonfortified non-enriched that do not contain all of these grains that are high in glyphosat-prozess air quality Monitor and I use this dilos air quality monitor probably can't see that from where you are but I use this dilos air quality monitor to tell me the amount of large particulate and small particulate matter in the air it'll measure particulate matter in the air down to 0.1 Micron which is about the size of a virus um the reason why I like this particular air filter you might have seen me testing air filters online before is that it truly was able to prove itself and filter down to 0.1 Micron but but even better yet it has an
ozone setting on it so many of us are exposed to daily toxic mold spores mot toxins that are in our air pet danders you know about Tre um uh these different um bacteria and things that that that dogs and cats carry they they end up in their saliva they lick their fur they become airborne so we can filter those out of the air with this air filtration system and you can also kill mold spores even behind your drywall by running an ozen setting just remember if you do use the ozone setting which I'm a big fan of Ozone gas is great for your ventilation systems it's great for your homes to actually get rid of MOT toxins molds spores all kinds of things viruses and other bacteria and pathogens you cannot run it in the presence of any living thing so make sure that you get all the living things out of your house don't leave your pets in the house if you're going to run the ozone setting come back a few hours after it's done running and you'll be great the one that I use the air filter that I use has a 15minute a 2hour 4H hour and a 24-hour ozone
setting so if you're leaving for the weekend you can run the 24-hour ozone setting when you come back your air will be squeaky clean I cannot tell you the importance of filtering your environment there's actually a lot of aluminum and other light or other heavy metals in microform in the air um a lot of it's due to jet fuel a lot of it's used to other industrial uh chemicals that actually become airborne so filtering your home environment is an absolute must and the air filter that I use is on the ultimate human.com website most of us have a very difficult time meeting our protein needs and certain protein sources like whey protein and others can be as little as 20% absorbable this is 99% absorbable and it has all of the essential amino acids that the body needs to build lean muscle to recover to improve our exercise performance and most importantly to repair after we have intense exercise so this is called perfect Amino by Body Health it's like I
said 99% absorbable it only has 2 calories eventually the caloric intake has virtually no caloric intake it will not break a fast it tastes amazing you mix it in water I take this literally every single morning if you're working out in a fasted State you have to take a full spectrum amino acid prior to your workout to preserve your lean muscle and make sure that you're recovering properly and again it will not break your fast so the caloric impact is virtually zero you get all of the full spectrum amino acids it tastes wonderful I use it every single day you can go to bodyhealth.com slate that's bodyhealth.com slul imate and look for the perfect aminos they actually come in capsules if you're on the go or it becomes in several flavors that they make in a powder which I love it's flavored with natural um uh means of flavoring so there's no artificial sweeteners in here so this is one of my absolute favorite products give it a try if you're working
out at all you need a full spectrum amino acid go to bodyhealth.com Ultimate that's bodyhealth.com slul imate I love their lab tested products you can actually see the absorption rate for all of their products they've got great electrolyte protein combinations my favorite is the perfect aminos bodyhealth.com SL ultimate and now back to the ultimate human podcast how do I become a role Breer well you don't have to break any rules um to become a rule Breer you just sign up it's $47 a month I believe it's 47 bucks a month my my goal is to exceed your that value by Miles and Miles I do a lot of um intimate one-on ones on the rule breas where I actually take the community into a room and we just do several hours of Q&A we do breath work sessions we do cold plunge sessions we do sunlight setting sessions we do grounding sessions I do a lot of what I call lateral shifts which is taking nutritional items from your cabinet that
you love to eat and switching those for better nutritional items without changing the budget or the nutritional profile you're the first to see behind the scenes content when I'm traveling meet some of the celebrities that I work with and a-listers and athletes um behind the scenes I always try to do some exclusive content for the rule breas and the rule breas are my community that is going to help me change the world I want people that want to be in service of humanity and Mankind that are on this journey to bio optimization and actually want to take what we're collectively learning together and preach it to the world remember that every month I do some type of free event I either do you know a 3-day breath work challenge which is absolutely free or I'll do a 3-day water fasting challenge which is absolutely free next month we're doing a 3-day coal plunge challenge it's also absolutely free I write a very detailed guide that you can download so if you can't join the rule breas and do it with us live and I always do these events live and take questions then you can do it on
your own at any time I encourage you to forward these free newsletters to everyone that you can so we can actually start to make an impact together what do you suggest to treat brain fog well brain fog has a lot of different um root causes but number one would be to get a hormone panel done at any age your hormones can be disrupted yes even if you're in your 20s it can be disrupted by certain um proteins in the blood sex hormone binding protein it can be disrupted by low levels of raw materials like DHEA it can be true testicular hypofunction it can be primary or secondary hypogonadism it can in females be related to your menstrual cycle being out of phase being aphasic so it's hard to just say there's one treatment for brain fog but I would start by getting your hor a hormone panel done by a qualified physician have them read that panel to you and look for deficiencies that could be causing your hormones to be out of balance bance that is a big
cause of brain fog the second one I find is that people that have the MTHFR gene mutation they often suffer from brain fog because they're ingesting high amounts of folic acid remember it doesn't sound like a big deal that your body can't convert folic acid into the usable form called methylfolate Until you realize that folic acid is one of the most prevalent nutrients in the human diet stop eating the Fortified or enriched foods make sure you're hydrated and learn to do breath work there's a free breath Brew work guide on the ultimat human.com download that start your day with breath work and see if that changes the trajectory of your brain fog number 10 is steam sauna as good as dry sauna so I'm not sure there's anything so such thing as a steam sauna but a steam room is it as good as a dry sauna so here's my kind of rule of thumb with steam versus sauna the reason why I don't use commercial steam rooms is not because I don't like steam I actually have a steam room in my house but I don't use commercial steam rooms because very often and they're just taking Municipal Water Supply
bringing it into the steam room and they are vaporizing chlorine gas fluoride gas microplastics and very often Pharmaceuticals I know this sounds like fearmongering but if you're actually going to use a steam room if you're going to put one in your house make sure that you filter the water before it goes into the Steam Unit you don't want to be steaming fluoride and chlorine gas uh so the most of the time I avoid commercial steam rooms unless I happen to know that they're filtered some of the high-end hotels right now it's actually out in Las Vegas uh this past weekend staying at the fountain blue I found out that they actually do filter the steam before it goes into their steam room so some of these hotels do do that um you're always better off um you know using a dry sauna if you're concerned about fluoride gas chlorine gas uh microplastics and pharmaceutical some of the things we don't think about when we get into a steam room huge fan of dry sauna about 20 minutes seems to be the sweet spot when you get out take a cold shower afterwards always end on cold and you will get all of the benefits of the Heat shock and the cold shock proteins hope
you guys found this helpful you can see more tips like this on the ultimate human.com and I hope every one of you becomes a Ru brast and help me helps me change the world
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In the pursuit of optimal health and longevity, understanding the science behind various wellness practices is essential. From the invigorating effects of cold plunging to the remarkable benefits of hydrogen water, each protocol offers unique advantages that can enhance our well-being. As we delve into these topics, we will explore how these practices work and how they can be integrated into your daily life.
This article will guide you through evidence-based insights into cold therapy, nutritional supplements, and air quality, providing you with practical takeaways to elevate your wellness journey. Let us embark on this exploration of intentional living and resilience, grounded in scientific understanding.
We're not trying to cold adapt the body. We're trying to cold shock the body.
1350 clinical studies on hydrogen water 5 grams of creatine recommended daily 20 minutes recommended in a dry sauna
Hydrogen Water
Hydrogen water has garnered attention for its potential health benefits, supported by a substantial body of research. With over 1350 clinical studies available, many highlight its role in reducing inflammation and enhancing nutrient absorption.
In simple terms, hydrogen water is regular water infused with hydrogen gas. This process increases the concentration of hydrogen molecules, which are believed to act as antioxidants. By neutralizing harmful free radicals, hydrogen water may help mitigate oxidative stress, a contributor to various chronic diseases. As one expert stated, "Hydrogen water is by far the best water you can put in the human body." The result is improved gut health and enhanced absorption of vitamins and minerals, fostering a sense of clarity and vitality.
"Cold plunging will become your new drug of choice." — Gary Brea
Cold Plunging
Cold plunging is a practice that involves immersing the body in cold water, typically between 48-50°F, for a duration of 3 to 6 minutes. This method activates cold shock proteins, which play a crucial role in promoting resilience and improving mood.
The physiological response to cold exposure includes peripheral vasoconstriction and the release of dopamine and endorphins, which can elevate emotional states. As noted, "Cold plunging will become your new drug of choice." The invigorating sensation that follows a cold plunge (as explored in this deep dive) can lead to increased energy and mental clarity, making it a valuable addition to your wellness ritual.
Saunas and Air Quality
The benefits of sauna use, particularly dry saunas, are well-documented. Spending around 20 minutes in a sauna can promote detoxification and enhance circulation. However, caution is advised when using steam rooms, as they may expose users to harmful substances such as chlorine and microplastics.
In contrast, maintaining high air quality in your living environment is crucial for overall health. Utilizing a quality air filter can remove toxins, allergens, and particulate matter, significantly improving the air you breathe. The importance of clean air cannot be overstated, as it directly influences your physical and mental well-being.
Nutrition and Supplements
In the realm of nutrition, creatine supplementation has gained attention for its benefits in enhancing muscle composition. A daily intake of 5 grams is recommended for those engaged in regular exercise, without the need for loading phases.
Additionally, opting for methylated vitamins can enhance nutrient absorption, particularly in children. These vitamins are in a form that the body can utilize more effectively, ensuring that essential nutrients are delivered where they are needed most. As highlighted, "Methylated vitamins are generally brands that care enough to take the vitamin to the next stage." This intentional approach to nutrition can lead to improved overall health and vitality.
Words Worth Hearing
"Methylated vitamins are generally brands that care enough to take the vitamin to the next stage." — Gary Brea
Practical Takeaways
Incorporate hydrogen water into your daily hydration to enhance nutrient absorption and reduce inflammation.
Consider adding cold plunging to your wellness ritual for improved mood and resilience.
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