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Experto en Glucosa: Desayuna Este Alimento para Perder Peso y Ser Imparable: 15 Hábitos — Transcript

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0:00Having significant muscle mass and
0:03strength in your quadriceps helps slow
0:06cognitive decline. How can that be?
0:10The legs and calves act as a sort of
0:12second heart that pumps blood upwards.
0:16It seems like a new pyramid has been
0:18released, right? In the United States,
0:20or new nutrition studies. If we could
0:22explain a little about what happened.
0:23Well, what happened is they changed
0:26sponsors.
0:27Oh, so it's true that those studies are
0:30paid for.
0:34There isn't a food industry group in
0:36the United States that hasn't funded
0:38studies or nutritional consensus
0:40committees. They all have. Why are all
0:46diets so attractive at the beginning?
0:48What happens with the mind? The mind
0:51likes to attribute the benefit to some
0:54exaggerated feature of the diet. It’s
0:58that now you’re balancing your
0:59insulin.
1:01It’s that now you’re eating like
1:04your ancestral DNA intended you to eat.
1:06What they are selling is a calorie
1:08deficit. In reality, the benefit is
1:10that you stopped doing what was bad for
1:11you, or what I call the "stop eating
1:13crap" diet. When faced with a deficit,
1:17your body releases cortisol. And how
1:19can it be that these people always
1:21testify to having a lot of energy?
1:23What is it that many who meditate in
1:24the Himalayas do? They do these fasts
1:26to enter this state, and one thinks, "
1:28Ah, those are the benefits of not
1:30eating." No, it's the benefit of a
1:32massive release of catecholamines and
1:34something that gives you a final burst
1:36of energy to go find food, because if
1:38you keep going like that, you'll die in
1:40a month. As primates, due to our
1:45ancestral evolutionary diet over 5
1:47million years, we have evolved so our
1:50body produces its own cholesterol,
1:52which indicates that we didn't consume
1:55much of it ancestrally. However, we
1:59lost the ability, the enzyme to produce
2:02vitamin C, because we are constantly
2:04consuming it through fruits and
2:06vegetables. On the other hand,
2:09carnivores can produce their own
2:11vitamin C because they never consume it
2:12. What most affects testosterone and
2:18estradiol nutritionally isn't protein,
2:21garlic, or carbohydrates. It's the one
2:28of the keys for today's guest to live
2:30out his passion and work with Leo Messi
2:32. Sergio, Leo Messi—that name is easy
2:34to say—he went to study nutrition in
2:35California. And the good news is that
2:37now, to study a great nutrition degree,
2:39you don't have to go far, you don't
2:41have to go to the other side of the
2:42world to study with the best. And on
2:45top of that, besides being able to take
2:46it 100%online, you can also complete it
2:48in just 3 years instead of four like a
2:50normal degree. In fact, real leaders in
2:53the field are teaching the classes, for
2:54example, Doctor Abellán, Gonzalo
2:56Quesada, among many others, which is
2:57ultimately what matters, being in a
2:59program that is updated and not talking
3:00about something that doesn't even exist
3:02anymore.
3:03And yes, the degree Juan is talking
3:05about is the nutrition degree created
3:07by Fit Generation with industry leaders
3:09, and it is truly wonderful. In fact,
3:11if you want to dedicate yourself
3:12professionally to the world of
3:14nutrition and want to study with the
3:15best, that is what we are going to
3:16recommend. So we'll leave the
3:18information packet in this QR code here
3:20or in the description link, and you'll
3:21have all the info, curriculum,
3:23professors, and even the price. I don't
3:25think it could be any easier. 3 years
3:26online. This isn't seen anywhere else.
3:29So that's it. What you have to do is
3:30download it totally free using this QR
3:32code that we'll leave on the screen for
3:33you to scan with your phone, or if not,
3:35in the first link in the description,
3:36both on YouTube and on whatever
3:38platform you're on today. That being
3:39said, let's continue with the
3:40conversation. We as human beings always
3:42see people as dichotomous, either all
3:45good or all bad. What? Hitler, all bad,
3:48but I don't know, he was also an artist
3:51and treated animals well,
3:53you know? Uh, or Mahatma Gandhi, yes,
3:56the apostle of peace, however, he was
3:58against any therapy that pierced the
4:01skin; and his 22, 23-year-old daughter
4:04had sepsis, an infection that could be
4:07cured with a penicillin injection, and
4:10he refused, and after two weeks, she
4:12agonized and died. So, how do you
4:15classify him? As the one who killed his
4:17daughter or as the apostle of peace?
4:19Yes, but now it seems that in health,
4:21it's all either you do it very well or
4:22you do it very poorly. If you eat meat,
4:24it's very bad; if you eat a certain way
4:26, it's very good. People go to extremes
4:29. Of course, people struggle with the
4:32gray area. It's all black or white.
4:34People struggle a lot mentally with the
4:37grays. It is very easy
4:41uh, it's very easy to go to extremes.
4:45Uh, communist, capitalist, uh, how is
4:48it? Uh, all bad, all good,
4:52totally,
4:53this dichotomy of the devil and the
4:56deity. We have lost the capacity for
4:59reasoning and critical thinking with
5:01social media, with this new era. Well,
5:05according to psychologist Kahneman, who
5:10wrote Thinking, Fast and Slow, who
5:14actually won the Nobel Prize in
5:18Economics, despite being a psychologist
5:22, for describing consumer behavior,
5:26Daniel Kahneman. And according to him,
5:32thinking fast is an evolutionary
5:34strategy to resolve situations that
5:37require an immediate decision. For
5:41example, I see, I don't know, a
5:43saber-toothed tiger or a lion, and I
5:46automatically run and climb a tree
5:48instead of trying to negotiate with it.
5:52And that has to do with prior knowledge
5:54of the area where one makes the quick
5:56decision. Or for example, if you know
6:00the traffic laws, fine, in Europe, you
6:03know immediately what to do in every
6:05situation. Now, if you go to Argentina
6:10and try to cross a railroad crossing or
6:13a highway with an overpass and an
6:16underpass, where, well, perhaps it is
6:22the law of the strongest or whoever
6:24arrives first, or they don't know those
6:26codes. It is likely that if you follow
6:30the traffic rules as they should be,
6:32you will cause an accident. So, those
6:36quick decisions in another context
6:38might not be useful, but they used to
6:41save our lives. And thinking slow is
6:45analyzing the situation before making a
6:47decision. For example, if I tell you,
6:50uh, 3 times 8 is 24. 24.
6:55Thank goodness. I have to change it,
7:00man. Saying 8 times 3 instead of 3
7:01times 8. I got mixed up. Okay. Uh, if I
7:05tell you 167 times 2042,
7:08I have to think about that one for a
7:09while, huh?
7:09And you have to think, you have to
7:11calculate. So, that, thinking fast,
7:12thinking slow.
7:13And what they say social media does,
7:16also said by the Spanish psychiatrist
7:18and psychologist Rojas,
7:20Marian Rojas. Marian Rojas, whose two
7:22books I read, I think she is excellent,
7:25but well, I am not an expert in the
7:28field, but basically they say that what
7:31social media and scrolling do is
7:33activate fast thinking all the time,
7:36right? And you feed on that and you
7:39believe that is reality and, uh, since
7:44it is, you don't stop to analyze things
7:47. For example, someone tells you, "
7:49Fruit is bad for your health, it's pure
7:51sugar." Yes, it's like, wow, if the
7:53image is good and whoever says it is
7:55convincing, it's like it just stuck as
7:58knowledge. Instead of "wait a minute,"
8:00how is it that fruit is bad? Why?
8:04Because it has sugar. Let's see, let's
8:06look it up. No, it's not all sugar. Ah,
8:09it's all fructose and fructose is bad.
8:11No, it's not all fructose. It has a
8:14little fructose, and fructose in those
8:15amounts isn't bad; it depends on other
8:17contexts. And it has water, fiber,
8:20vitamins, and antioxidants. And
8:22scientific studies. Let's see what
8:24PubMed says. The more, the higher the
8:27consumption of fruits and vegetables.
8:30Uh, the lower the cancer rate, the
8:32mortality rate, etcetera, etcetera. So,
8:36that would be slow thinking, which
8:38social media doesn't trap you in with
8:40this quick dopamine release to make
8:43fast decisions and absorb knowledge
8:45fast.
8:47Now, Francis, longevity is very trendy;
8:49what can we do to live longer and
8:51better? And I understand people who
8:53don't know what they have to do because
8:54of what you say about constant social
8:56media. I mean, one person tells you
8:58fruit is bad, the next tells you it's
8:59good, another tells you to wear red
9:01glasses to live longer, another tells
9:02you...it's thousands and thousands of
9:04things for an audience that isn't made
9:05up of scientists.
9:06Well, how should we start? Well, let's
9:10make a pyramid, where the base of the
9:13pyramid would be 90%of what helps you.
9:17Sure.
9:19Which is, well, on one hand, choosing
9:22your parents well, having good, normal
9:25to good genetics, let's say.
9:29Uh, eating well, eating healthy. That's
9:32right. What do I mean by that? Eating
9:35enough protein, enough fiber, uh not
9:38overdoing it on saturated fats, not
9:41overdoing it on ultra-processed,
9:43ultra-palatable, high-caloric density
9:46foods, preparing all the food you can
9:48at home, or if you go to a restaurant,
9:51that it be prepared food, uh, how is it
9:54? Lots of fruits and vegetables, fiber,
9:58uh drinking water, uh avoiding excess.
10:01Yes, of course. There is room, there is
10:04a 10-20%that is allowed for, I don't
10:06know? A birthday, eating a piece of
10:10cake, a sugary drink, uh a little bit
10:13of alcohol, a beer with friends, some
10:16pizza, a burger, but there is room for
10:19that. You don't need to be 100%strict
10:23because, as a Brazilian doctor said a
10:25long time ago, you end up
10:26psychologically intoxicated from so
10:28much restriction. Totally.
10:31So, well, you have to live in society.
10:34So, food. Next, another aspect is
10:37physical exercise, in two areas. The
10:41cardiovascular area, which can be
10:44trained by raising your heart rate,
10:46walking, hiking up a mountain, running,
10:50cycling, or taking classes—I don't
10:53know, salsa, funky, hip hop, dancing,
10:56um, what's it called? Or, or, or doing
11:03high-intensity interval training
11:05circuits, along with more moderate
11:07walks in what is called zone one or
11:09zone two, where your heart rate is
11:12lower and you last longer. They talk
11:16about a critical point of 7,000 or
11:198,000 steps, unlike the 10,000 steps
11:22the Japanese used to recommend. And
11:25something fundamental: strength
11:27training. Strength training is
11:30fundamental, uh,
11:31it's the most important thing,
11:34it's far and away among the most
11:36important things, and then after that,
11:37resting and getting enough sleep. Uh,
11:41people talk about 7 hours, but saying 7
11:44hours is like saying 3 liters of water
11:46a day. It's like saying size 40 Adidas
11:50shoes for everyone, in every context
11:53and every situation. It makes no sense.
11:56It makes no sense. So, uh, there's the
11:59bell curve; there are people who need
12:01to sleep less, there are people who
12:03need to sleep more, and it also varies
12:05by age, and that's just an average,
12:07right? The data. Then, well, uh, having
12:12a healthy social environment, not just
12:16the person you live with, your partner,
12:19but also a group of, at least three,
12:22four, or two good, good friends.
12:25That's great, isn't it?
12:26Yes. And there's also talk of having a
12:30purpose in life, something bigger than
12:33oneself, uh, some social task, or some
12:36task of passing on knowledge, or, I
12:39don't know, wanting to change the world
12:42for the better. Uh, that kind of thing,
12:46or, or caring for animals,
12:50uh, or caring for the elderly, or
12:52caring for children, or, or people with
12:54disabilities. It’s having a purpose
12:57bigger than yourself,
12:58and having a job you're passionate
12:59about—don't you think that also
13:01involves you quite a bit? Because, in
13:03the end, it’s 8 hours a day,
13:05and it's, uh, yeah, if you're
13:07passionate about it, it stops being
13:09work, it becomes a hobby, and people
13:11can spend 15 hours a day on it.
13:14Sure.
13:15And they enjoy it, but they leave other
13:18things aside, like physical activity,
13:20family, social interaction, and, well,
13:23preparing food, meals. Uh, so, uh, yeah
13:28, the subject of a job you're
13:31passionate about is, is a debatable
13:34topic. I read a lot of David Epstein,
13:40the one who wrote Range, about, well,
13:44the development of whether one's talent
13:48is built from childhood or developed
13:52multilaterally. And other people who
13:58talk a lot about psychology and more
14:01than happiness, about well-being, and,
14:04how is it...According to them, and
14:10I’ve changed my stance on this lately
14:12, the benefits of having a job you're
14:14passionate about are greatly
14:16exaggerated. You have to find the work
14:21you're good at, and many times the work
14:24finds you, or the activity finds you.
14:29And once you have that knack and you do
14:33well in it, it starts to become a
14:35passion, rather than if you sit and
14:38wait for it to come to you, to rain
14:41down, or taking a vocational test to
14:43discover your passion.
14:47How good that is.
14:48It doesn't work as well just finding it
14:51, right?
14:53It’s curious that the feeling of
14:55being useful affects your health, isn't
14:57it? It’s a topic that reminds me a
15:00lot of what we were told in other
15:02podcasts about Viktor Frankl, who would
15:04ask those in concentration camps, "Why
15:06haven't you committed suicide?" And
15:08those people would tell him, well, each
15:09one said something different, right? "
15:10Because I have my partner and I want to
15:12spend more time with them," or "Because
15:13I have my pet." That reason for which
15:15you keep living, I think is the
15:16greatest engine a human being has to
15:18keep going.
15:19Yes, correct. Well, Viktor Frankl, who
15:22survived the concentration camps for
15:24like 3 or 4 years. Impressive. He was a
15:29renowned Austrian psychiatrist and his
15:33goal was to publish his work, his
15:36discoveries, and to see his family
15:39again, and he never lost hope. So,
15:44mentally, he didn't have a prison. In
15:48his mind, he was free, because no one
15:51was capturing his mind.
15:54How great.
15:56Even in a situation of famine, which
15:58greatly affects your well-being, and
16:00the cold and those conditions, the
16:02constant fear of being killed, right?
16:05It could have happened randomly, huh?
16:10But he is a great example, and yes, he
16:13was, correct me, psychologists, the one
16:17who brought into question this topic of
16:21having a purpose bigger than oneself or
16:25one's current situation. But purpose is
16:29similar to what you mentioned before,
16:31it's not very difficult to look for it.
16:33It’s like it finds you through
16:35working or, I don't know, an experience
16:37on a trip. Yes. Uh, for example, there
16:44are people who are truly impressive.
16:47You go to a school and they're 10 years
16:49old and you ask them, "What do you want
16:51to be when you grow up?" And there are
16:54two or three who are totally determined
16:55. I want to be a businessman, I want to
16:57be a lawyer, I want to be a doctor.
16:59Yeah.
17:00And you end up doing it. Many others
17:03don't, and others were wrong. I was
17:06passionate about architecture, drawing
17:09and architecture, and I wanted to be an
17:11architect, and I spent my whole
17:13childhood with bricks making houses and
17:15making drawings and I did 3 years of
17:18technical drawing as a teenager, I was
17:20going to be an architect and I ended up
17:23as a nutritionist. What a change, huh.
17:26Eh,
17:26what a change.
17:27Yes, and it was hard for me. I had to,
17:30when I started studying nutrition, I
17:32had to retake classes because I failed
17:36biochemistry, microbiology, uh
17:38physiology, I had to retake them.
17:41And why did you get into that career?
17:44Uh, because I also discovered that I
17:47liked the subject, I liked it and, and
17:50I wanted I wanted to change myself; I
17:53mean, I wanted to have training and
17:56nutrition tools that compensate, let's
17:59say, for my genetic deficiencies that
18:02made it so I didn't have the body, the
18:05body composition I wanted. And I wanted
18:10to be good at sports and I wasn't good
18:12at sports, and I was in a society where
18:15, uh, who is who according to their
18:18relative sports success and, and I
18:20wasn't good.
18:23And it affected me and I wanted to be
18:26good and I was a sports and body
18:29composition fanatic and maybe I had a
18:31bias or a certain body image disorder,
18:38but but I didn't like myself and I
18:40wanted to change. And
18:43look, it starts with something
18:44individual, about wanting to change
18:46yourself
18:47sometimes
18:48and that evolution ends up
18:49transitioning to you being good at it,
18:51you become useful, and you end up
18:52getting passionate about it. It's
18:54curious. Uh, that happens many times.
18:57Uh, how many people study nutrition
19:00because they want to change themselves?
19:03Do you study physical education or
19:05study psychology to understand your
19:06madness? I had this thing about
19:08studying psychology. Uh, how is it? But
19:13well, it would be good for me to study
19:16it. And how has your passion and work
19:21fluctuated? I mean, have there been
19:23moments where you burned out at your
19:24job, you didn't want to work anymore?
19:26Yes, yes. About 10 years ago my brain
19:30burned out with nutrition. I saw
19:33patients for about 15 years. Uh, I am
19:36very grateful for that experience. I
19:40learned a lot from all the patients,
19:42but it reached a point where I was
19:44saturated. There was a point where I
19:47had eight patients a day, dedicating an
19:49hour to each, and it was very rewarding
19:51, very good, but it tired me out a lot,
19:53it exhausted me. But two things
19:56happened. First, I’d end the day and
20:00say: "Well, I ruined this guy's
20:02barbecue, that one's ice cream, that
20:05one's wine from their cellar, that
20:07one's dinner outing with his wife; I
20:10mean, I made everyone's life unhappier,
20:13and that filled me with negative energy
20:16." Eh, but well, they wanted those
20:19changes, otherwise they wouldn't have
20:20made them. That was one thing, and then
20:24, well, when the tenth person of the
20:26day arrived wanting to define their
20:29lower left abdominal muscle, I said, "
20:31Enough, I can't take this anymore." I
20:35had to leave that behind. It burned me
20:37out. It burned me out. I couldn't go on
20:39a diet. It burned me out.
20:41And how did you feel? Did you feel
20:42empty because your passion was no
20:43longer your passion? I felt empty. And
20:47then, well, another thing that affected
20:50me a lot was in 2010, when after
20:52decades of effort, studying, reading,
20:55graduating, and continuing to study,
20:58going to conferences, and if I couldn't
21:01make it to a conference, I’d buy the
21:04audio recordings and listen on the bus,
21:06eh, the speakers 'audio over and over
21:09until I memorized their little jokes.
21:15When I finally met them in 2006 at a
21:17conference in Italy before the Germany
21:19World Cup, I went up to them; they were
21:21my heroes, and I even repeated their
21:23jokes in their own language with their
21:26accent.
21:27They couldn't believe it. The number of
21:29times I’d listened to them. I was
21:30obsessive about knowledge. It’s like
21:35I had a desperation to stand out, to be
21:37good at this. And then in 2010, I was
21:41invited to be part of the International
21:43Olympic Committee consensus on Sports
21:46Nutrition in Lausanne, Switzerland. In
21:49fact, I wrote the paper and the book
21:52chapter on Nutrition for Team Sports,
21:55and it’s like that, and having
21:57published scientific papers, which also
22:00cost me about 9 years of studying
22:02methodology, biostatistics, critical
22:05reading, scientific writing, and
22:08dealing with reviewers. Eh, when I
22:11achieved that by 2010, it’s like,
22:15well, I’m at the top, and I got to
22:18work at River, at Boca, eh, several
22:21national team athletes, other countries
22:24, Olympic committees, and it’s like,
22:28well, what else is left? What else is
22:31left here? it’s like it exceeded my
22:34expectations, I managed to reach the
22:36top, it exceeded my expectations and
22:39then I started to feel a void, like,
22:41well, what is the next mountain?
22:43M
22:44and I couldn't find it, I still haven't
22:46found it. Uh, and it and it generated a
22:51kind of crisis or void, uh, and I had I
22:54had that incredible luck. I am very
22:57grateful that that happened to me, but
23:00it's like, what now? And what and what
23:03happened? and I started trying to look
23:06for and take several courses and
23:09activities, uh, to see if anything was
23:11a passion for me. And so I started
23:15taking courses on trading, finance, uh,
23:18what is it, cryptocurrencies, real
23:21estate development, on, on, on passive
23:24income, uh, the financial part that I
23:27had always left aside and, and, how is
23:30it and well, and I did very well in
23:33that and I achieved a lifestyle that,
23:36that I live, I can live off passive
23:39income. It’s not that I need much, I
23:42don't, I don't aspire to much. I repeat
23:45, I think it's fine for the businessman
23:48who enjoys continuing with these
23:50business challenges and as a
23:51consequence earns more money or someone
23:54who wants to earn more money to have
23:56their Lamborghini. That's fine. But
24:01well, at one time I did enter that
24:04cycle and I bought the Audi TTS and,
24:07how is it, and the house in the gated
24:10community and the designer clothes, uh,
24:13and I went to the trendy places and I
24:16realized it was empty, that what really
24:19...I had another crisis and, and I
24:22realized that what nurtured me was
24:25being healthy, uh, meeting with friends
24:28, that my children and my family are
24:32well. Uh, how is it? being good as a
24:36couple, uh having peace of mind, uh in
24:39my case being in contact with nature,
24:43being able to train, being able to
24:46access healthy food, uh and, uh reading
24:49, uh or watching, uh interesting
24:52podcasts, uh how is it, uh. those those
24:57were the things that made me happy. So,
25:00well, uh, what did I do? I bought
25:03myself more free time. With that money,
25:06I bought free time. That is what I like
25:09about money. It, it allows me to buy
25:11free time, which is a luxury I can
25:13afford at this age. Before I couldn't,
25:15I was working hours and hours and hours
25:18and I understand the people who, uh,
25:21have to work and cannot have this
25:23luxury. Uh, but that is what makes me
25:27happy or, better said, happy, since
25:29happiness is sporadic. Uh, it gives me
25:34well-being or it makes me less unhappy.
25:39That’s a great point. Do you think
25:41needing less makes you happier—not
25:43needing that Lamborghini, not needing
25:45that house? And how do you reach that
25:47point of needing less? Because that’s
25:49a bit of the vibe you gave us when we
25:50went to Argentina. You were a calm
25:53person, living in the mountains,
25:55needing very little. The madman in the
25:58mountains, the Kinski bomber jacket guy
26:01. No, I’m not saying, I’m not
26:04against technology. Uh,
26:07you don’t have a nuclear bunker.
26:08I mean, I don't have one yet. Uh, how
26:13is it? Uh, what I had to do was be
26:19honest with myself, and through trial
26:21and error, I realized what gave me
26:23happiness and what didn't, and what
26:25caused me more stress or anxiety.
26:29Entering that rat race, or looking at
26:33what the neighbor has and trying to get
26:38something better, or aspiring for, uh,
26:43aspiring for more material things. Uh,
26:48I realized I wasn’t happier buying
26:51that extra clothing. I wasn’t more,
26:54or I was happy for five minutes,
26:56but
26:57I wasn’t happier with another new car
27:01, a new truck, or, I don’t know,
27:04moving to a more exclusive place or
27:07taking a supposedly millionaire-style
27:11vacation. Those things didn’t make me
27:14happy. Uh, so, what makes me happy?
27:17Going to the gym, having mate with
27:20friends, or coffee with friends,
27:22chatting, and strength training.
27:25Feeling good, feeling good is worth
27:28gold to me, having my blood tests come
27:30back good, uh, spending time with my
27:33children. Now, uh, I’m going to spend
27:374 days with my daughter, who, well,
27:39studies in Norway and is coming to
27:41Barcelona. I’m meeting her right now
27:45and I love it, she’s 21 and I love
27:48that I can, or that she still wants to
27:51spend time with me at that age.
27:54Of course.
27:54And that, for me, is a luxury, and also
28:00having friends who stimulate my brain
28:03or make me laugh. Uh, that makes me
28:07happy. That makes me happy. And having
28:09free time, for example, being able to
28:11wake up in the morning and spend an
28:13hour drinking mate without having to
28:15wake up at a certain time. Yes, unless
28:18you have to come to a podcast like "
28:20Tengo un Plan." Totally.
28:23And the curious thing about this is
28:25that later, looking at the Blue Zones
28:27studies, which we can discuss later,
28:28right? Regarding how reliable these
28:31blue zones are and whether they aren't
28:33purely genetic, it's being seen how,
28:34for example, in Sardinia, the main
28:36notable factor they've found is the
28:38bond, the quality of the bonds, right?
28:41It's curious how a circle of friends
28:43that makes you laugh, with whom you
28:45have deep connections, can help with
28:46longevity. Well, yes, Buettner's blue
28:51zones, from National Geographic. Well,
28:55there have been papers that criticize
28:57them quite a bit. Uh, Buettner has
29:00responded to those criticisms. Uh, I
29:04think there are always problems with
29:07how statistics are measured, like, for
29:09example, a few years ago the secret to
29:12longevity was in an area of Bulgaria,
29:15uh, where they consumed a special kefir
29:18or yogurt. About 30 years ago, that was
29:21the longevity area, or a region in
29:23Pakistan or Afghanistan in the
29:25mountains. And later they discovered
29:29that in that area, for example,
29:31everyone had lied about their birth
29:33date to avoid military service and
29:36going to war. Wow. So they were all 20
29:40years younger than what the document
29:42said. There are cases like that, of
29:45course. And how is it, but anyway,
29:50there is quite a bit of scientific
29:53evidence, let's say, regarding this,
29:56your circle of friends, your social
29:59group, and the system of belonging and
30:02community, right?
30:05Sure. And the environment, that is, the
30:08area where we live, the air quality,
30:10the quality, I don't know, living in
30:11nature versus living in the city. Do
30:13you think that really influences it?
30:16Well, yes, of course it influences it.
30:18Uh, if it generates, if it is a
30:20stressful place, going out into the
30:23street stresses you out or you are
30:26breathing poorly, uh, or breathing, uh,
30:29what is it? Uh, a lot of carbon
30:32monoxide or harmful gases or harmful
30:35substances, or if you are very much in
30:38contact with, I don't know,
30:40environments with a lot of radiation.
30:45Uh, of course. But returning to the
30:51topic of longevity, I said the base of
30:53the pyramid is these aspects of
30:54nutrition, exercise, social environment
30:56, and quality of life, nature, the
30:58place. And then, well, at the tip of
31:02the pyramid, there's this whole issue
31:05—in my opinion, I could be wrong—of
31:08the excessive emphasis on biohacking;
31:11that there's a supplement, like NAD or
31:14some supplement that will restore
31:17everything, or using glasses to avoid
31:20this light from cell phones, or, in
31:23short, these little things that can, of
31:26course, have their degree of impact,
31:29but by far, the most impactful things
31:32are very simple and very inexpensive,
31:34right? But, well, just while we're on
31:39this topic, last week the FDA, the Food
31:42and Drug Administration in the United
31:46States, just approved one of the first
31:50scientific intervention studies in
31:53humans to rejuvenate tissues or cells.
31:57Wow.
31:58Yes. It's a huge discovery, right?
32:00Eh, yes, it's being done, but well,
32:03with animals, with people who have
32:05vision problems to restore vision and
32:08see cell regrowth. We talked about this
32:11in the previous podcast and I received
32:13a lot of criticism about it, and well,
32:15time to silence, time to silence all
32:17the haters now,
32:18right? No, not silence.
32:20We can say it here, Francis, you have
32:21the authority to say "silence them." No
32:24, no, I'm not an expert in this field,
32:26I just find out through the University
32:28of Instagram,
32:30but well, like when you got grilled
32:32over the creatine.
32:33I got grilled over the creatine and,
32:36well, a lot of evidence has been coming
32:38out since, when was it? In May when we
32:40met.
32:41Yes, yes, in May
32:42of last year.
32:43The podcast was published 7 months ago.
32:44Okay. So, for 7 months, evidence has
32:48continued to emerge regarding the
32:51benefits of creatine on brain function.
32:55Eh, the thing is, one has to say
32:57something that is true. I mean, if you
33:01measure the effect of creatine on some
33:04brain function, you need—the problem
33:07is that all these scientific studies
33:10have not standardized the tests of
33:15mental function. The mental function
33:19tests are very different. So it's
33:22difficult to reach a conclusion in the
33:25field that is truly definitive. If we
33:29do a meta-analysis, taking all the
33:32studies that gave such a dose of
33:34creatine to such a population for such
33:37a time and with such a standardized
33:40test of mental performance or memory or
33:43Alzheimer's reduction, it is conclusive
33:46, the statistics are conclusive
33:48regarding an improvement. So, we are in
33:52the initial phases of this research. It
33:56was known that it is studied for the
33:58issue of cerebral contusions, of blows
34:01to the head. In fact, I interviewed a
34:05doctor at the University of Cincinnati
34:07who is dedicated to studying this topic
34:09in American football, which is quite a
34:11subject, eh. But, but this issue of
34:15memory decline, especially when someone
34:17hasn't slept well or if it improves, uh
34:22, aspects of Alzheimer's or or some
34:25other, or data processing speed...and
34:28well, the test wasn't standardized. So,
34:32there is still a long way to go.
34:36And why, and why were the American
34:37football players studied? It's because
34:38of the blows. Yes, a few years ago
34:41there was a very controversial film
34:45about a Nigerian doctor, a true story,
34:48who was analyzing former American
34:51football players with, really, acute
34:54brain problems due to the blows; and he
34:58started doing MRIs, I think, or scans,
35:01brain tomographies, and the guy
35:05documented some very terrible damage
35:08despite them wearing helmets, because,
35:11well, the brain is something that...
35:16is sort of floating in there, right?
35:17It's like it's floating in this box
35:19that is the skull and and the blows,
35:20even if they're from the outside, move
35:22it and cause some damage, from what
35:24little I understand about the subject.
35:28And and well, uh several measures have
35:30been taken, for example, in soccer in
35:33the United States, uh until the age of
35:3612 they don't allow children to head
35:38the ball.
35:41Yes. Then there are rugby players, from
35:44England, from the Premier League, who
35:46are also suffering from these problems
35:48due to blows to the head. So it is uh
35:53it's a whole subject of study and it
35:56was discovered that the use of creatine
35:59helps to repair or minimize this damage
36:02, let's say.
36:04Well, in fact, UFC fighters have a very
36:06limited number of fights per year,
36:07right? Because of these brain-level
36:09issues.
36:09Okay. I didn't know that, but well.
36:11I was once told that that's why, for
36:12example, Ilia Topuria fights only twice
36:14a year or something like that.
36:15Sure, it makes sense, right? Okay. Yes,
36:17it makes sense
36:17because those people take a lot of
36:18direct hits, without helmets, without
36:19anything. Yes, yes.
36:21In the end, if we want to prevent uh
36:22what you have researched, right,
36:24Francis? If we want to prevent these
36:26types of diseases that scare us all,
36:28such as Alzheimer's, Parkinson's,
36:30sarcopenia, uh I don't know, these
36:32diseases that worry us all, we could
36:34even mention cancer, but that I think
36:36would relate more to other types of
36:38habits. What what what can we recommend
36:41to people? I mean, is there any way to
36:43prevent it or help avoid these things a
36:44little, or does genetics have a lot to
36:46do with it? Genetics has something to
36:49do with it, of course, but epigenetics
36:51—what we do—does too. So, of course
36:55, it's often very important what we
36:58don't do, for example, not smoking
37:01tobacco or marijuana, not using
37:03recreational drugs, not overdoing
37:06alcohol, not overdoing ultra-processed
37:09food, which apparently also affects,
37:12ultra-processed, ultra-palatable and
37:15high density.
37:18High density, what is that? It means
37:20that for every gram of food, you have
37:22four or five calories.
37:24Ah, okay.
37:24For example, a banana has 0.9 calories
37:27per gram, because it's mainly water and
37:29fiber.
37:30Sure.
37:31But, I don't know, a gram of carb-fat,
37:33what could it be, I don't know, what do
37:36they call it? Pork rinds, pastries,
37:41candy, right,
37:43or fast food can have four or five
37:46calories for every gram,
37:49does that make sense?
37:51So, because there are ultra-processed
37:53foods, for example, yogurt can be
37:54ultra-processed, whole-wheat bread can
37:56be ultra-processed, but they aren't bad
37:58for your health. Protein powder is an
38:02ultra-processed food that isn't bad for
38:03your health. So it has to be
38:06ultra-processed, ultra-palatable
38:08according to Kevin Hall.
38:11Ultra-palatable means that it
38:12stimulates you to eat more because it's
38:14so tasty, this mixture of fat with
38:16sugar or fat with salt.
38:17Right.
38:18And of high caloric density. Those
38:21three conditions, not just
38:23ultra-processed, and well, not
38:25overdoing that; and that also
38:27apparently affects brain function. And,
38:32well, especially if this excess of
38:35ultra-processed, ultra-palatable,
38:38high-caloric-density food and lack of
38:41exercise starts clogging your arteries,
38:44especially the arteries that supply the
38:47brain. Do you understand?
38:49Yes. So, and now studies have been
38:53found that, for example, HIIT or
38:55high-intensity exercise where your
38:57heart rate goes up a lot, apparently
39:00lowers the risk of cancer. And
39:04yesterday's workout, man, it worked.
39:05Yes, we actually did sprints yesterday.
39:07Well, okay. Sprints, for example. I did
39:09sprints the day before yesterday with
39:11Borja Bandera.
39:12Wow, he came here. I have a plan. Borja
39:14Bandera.
39:15Yes, he was here. It’s filmed and,
39:18for example, that is being studied.
39:23Then there are other very interesting
39:26studies that having a lot of muscle
39:29mass and strength in your thighs, in
39:31your quads and your legs, helps to
39:34reduce cognitive decline.
39:37How can that be? Apparently, and I’m
39:41no expert on this, I just read the
39:43headline, uh, the legs and the calves
39:46act like a sort of second heart that
39:49pumps blood upwards.
39:52And or perhaps it’s an indirect
39:55result of training, the benefit of
39:57exercise on brain function. Yes, there
40:01are several studies that indicate that
40:04academic performance is better in
40:06children and adolescents who do
40:08training, who do physical activity. Uh,
40:12how does that go? That was already
40:15known, but this thing about strength
40:17training and especially the legs, uh,
40:20regarding the decrease in cognitive
40:23decline is something quite recent that
40:25people are talking a lot about. It's
40:29incredible how muscle training helps
40:31the, the brain, which seem like
40:32separate things.
40:33It’s fundamental, fundamental.
40:35It seems the recommendation is to read
40:36more.
40:37Well, and training strength at the gym
40:39is also associated, according to the
40:41little I understand about this area,
40:44which is more for psychologists, with a
40:46decrease in depression,
40:49that it’s more effective than
40:50antidepressants. Uh, and from a
40:53personal standpoint, well, my, my
40:56divorce, my breakups, uh, the gym saved
40:59me.
41:01Yeah.
41:02Or problems I’ve had, well, I
41:05channeled all my anger and/or my
41:07depression into the gym, which released
41:10substances that made me feel good, I
41:13felt strong. It’s curious that it
41:17helps the brain because, for us, when
41:18we do a good leg workout, you feel,
41:20like, sedated, like you’re fried,
41:22like your nervous system is left...
41:24You yawn more.
41:25Yes, you yawn more. It’s curious,
41:26isn’t it? The nervous system is left
41:28shattered.
41:29And, well, because it asked you for
41:31oxygen, it asked you for glucose. Uh,
41:36it’s, it’s tough, it’s tough.
41:39That’s why you never skip leg day.
41:42Between weight training for strength or
41:44cardio training, which would you choose
41:47?
41:47Both of them. Definitely both. Having a
41:51good VO2 max isn't, like, wow, but it
41:54is important to have a high oxygen
41:57consumption. I mean, that speaks a lot
42:00to the health of your mitochondria. And
42:04mitochondria are the energy powerhouses
42:07, and apparently one of the most
42:10important parameters for longevity is
42:13having healthy mitochondria that
42:15process nutrients, glucose, and fats
42:18well. Uh, and that is achieved by
42:23improving the capacity and the number
42:26of mitochondria in the muscles with
42:29training in zones two, three, four, and
42:32training like high-intensity interval
42:35training or sprint interval training,
42:38is that right? Yes. Or also strength
42:42training at the gym. Both things are
42:45fundamental.
42:46But VO2 Max, the VO2 Max you mentioned,
42:48which is a variable that is repeated so
42:50much in longevity, we have control over
42:52it, we can improve it. It can be
42:54improved. I mean, there have been
42:59studies on the impact of genetics and,
43:03for example, in an untrained young
43:06adult, let's say, in any area, uh, the
43:10capacity to improve VO2 max or V
43:17O2 max is apparently 30%at most,
43:21right? Because it has a very genetic
43:23factor.
43:24Exactly.
43:25And speaking of this, last week
43:28Kristian Blummenfelt, the incredible
43:30Norwegian triathlete, uh, documented
43:33101 ml of oxygen per kilo of body
43:35weight per minute, which is the world
43:38record for VO2 max. Surpassing it.
43:41He is the Ironman champion.
43:43Yes. Surpassing it, and the one who
43:46managed to consume 180g of
43:47carbohydrates per hour during the race,
43:50which is, oh my god,
43:52unheard of.
43:53And, and how is it,
43:55who did this guy surpass?
43:57He surpassed Alberto Contador who had
43:5996.
44:00Kilian Jornet I think was also around
44:0192 or
44:02Kilian Jornet was up there too.
44:04Alberto Contador, huh?
44:05Yes,
44:06there it is.
44:07Uh, yes. And this guy surpassed him.
44:09This is a
44:10But this guy, for example, let's talk
44:12about Kristian Blummenfelt for a moment
44:14, because he's a guy who right now is
44:1540-something, right? He's in his 40s or
44:1839 or so, I think. And the guy is still
44:21in the Ironman World Championship
44:23hitting 7-and-a-half-hour marks,
44:25I mean, it's crazy.
44:26Crazy. Also, he doesn't have the
44:29supposed ideal physique of a, of a
44:32triathlete. Right, for, for
44:34it's like he has
44:35Yes, he's one who looks like a dad,
44:36right? That's why they call him "The
44:37Egg," I think. That's his nickname
44:39anyway.
44:39It's like he even has a little bit more
44:42body fat.
44:42Yes, yes, yes.
44:44And even a structure with significantly
44:46more muscle and bone than
44:49what is supposedly ideal for a
44:50triathlete.
44:51And that carries all his genetics. I
44:54think there is an important genetic
44:55component. There is a, there is a,
44:58there is a very important aspect of Yes
45:01, there is a very important aspect of
45:03his training system. Apparently there's
45:10a lot of Zone 2 work, which sometimes
45:13contradicts other experts, but I could
45:16be, I'm not an expert on Kristian
45:18Blummenfelt, and he has managed to
45:21surpass this 60-90, this ceiling of 90g
45:23of carbohydrates per hour in the
45:26cycling phase. These 5 hours of cycling
45:29in the Ironman triathlon.
45:30180, you said, right?
45:32That’s what they tell me. It’s hard
45:33, it’s hard
45:34to believe. It’s hard to believe.
45:35It’s hard for me. Yes, why can't it
45:37be done? Because the body can't absorb
45:39that much. The digestive system's
45:42ability to absorb glucose into the
45:46blood—to absorb glucose from the
45:49digestive system—while exercising at
45:53those high intensities is extremely
45:56difficult; a few decades ago, 60 grams
46:00per hour was the maximum tolerance.
46:05Then, by training the gut, it reached
46:0990, some even 100. Then, if we go
46:13slower, as Arit Urdilleta, my great
46:15friend from the Basque Country,
46:18documented in mountain marathons—what
46:20happens in mountain marathons, you
46:23aren't going 19 or 20 km/h like in a
46:25road marathon, you're going at 7 or 10
46:28km/h. So there, he managed to take in
46:32120 grams per hour, and now, for a
46:34triathlete to take in 180 or for Tour
46:37cyclists to be at 200...honestly, my
46:40brain explodes with that, doesn't it?
46:43How do they do it? I don't know.
46:44Right, because that’s the key, isn't
46:45it? I mean, on another level, that’s
46:47going to be a filter for the evolution
46:49of the sport. If, for example, a soccer
46:51player, or well, more clearly in this
46:52case, if one is able to absorb more, in
46:54a way it’s like cheating. Yes, I
46:57think for soccer it’s not necessary,
46:59but for, say, an Ironman triathlon, a
47:01man
47:03of 70 kg spends over those 8, 9, or 10
47:08hours, or 7:30 like Kristian,
47:11yes,
47:11about 4,000, about 10,000 calories,
47:14my goodness.
47:15And he only has the capacity to ingest,
47:17mostly on the bike, because swimming
47:19you can't
47:20and running is more difficult. The bike
47:23is the buffer; he can only ingest about
47:264,000 calories,
47:28which is what was believed. So, there
47:30was already a 6,000-calorie deficit,
47:32yeah,
47:33and well, being in a deficit makes it
47:35hard to perform at your best, but these
47:37people, they run, I mean, you see this
47:40guy so big and strong and maybe he's
47:42running the 42 km marathon
47:44in 2 and a half hours.
47:46In 2 and a half hours.
47:47Those are nearly professional marathon
47:49competition times. Yes, well,
47:51professionals are under 2 hours and 10
47:53minutes, but
47:54but it’s insane, eh?
47:55It’s insane.
47:56To what extent is that possible?
47:57Training.
47:58And we’re talking about the limits of
48:01endurance, right? We’re talking about
48:05it, and what this man does is crazy, eh
48:07? He’s an outlier, clearly an
48:10exceptional talent.
48:11Sure, got it.
48:12But anyway, uh, well, we're talking
48:15about VO2 max, which
48:18Yeah, but for a normal person, how
48:19could they improve it? Uh, well, by
48:21training; first there has to be a base
48:24preparation. It's more a question for a
48:28fitness coach than a nutritionist, but
48:31there has to be a base preparation,
48:33their running mechanics, joints, and
48:36core have to be in good shape, uh, to
48:39avoid injuries given the volume of work
48:42they have to do. And then, well, they
48:46have to train uh zone two, zone three,
48:49zone four, of course, zone two, where
48:51the heart rate goes a bit higher than
48:54in a walk.
48:55Zone two would be like an intense walk
48:57where you're at a point where you can
48:58barely talk anymore.
49:00Yes, yes, it would be walking uphill,
49:04okay?
49:06Or walking very, very fast, like race
49:09walking, huh? How is it? A light jog,
49:13warming up, then moving to zone three,
49:16it starts to improve the mitochondria a
49:19bit more, and what improves it the most
49:23is doing workouts in zones 3-4 where
49:26your heart rate is above 85%of your
49:28maximum consumption or your maximum
49:31heart rate. These heart rates go up a
49:35lot, the thing is you don't last long
49:37there, so you can do intervals or
49:39circuits. And it's, uh, I don't know,
49:43twice a week, for example, that you
49:45work in that area.
49:47Got it.
49:49So that helps, whether it's rowing,
49:51cycling, swimming, walking, or or or
49:54CrossFit or sprint intervals or
49:56whatever you do. And a question,
50:00Francis, these sports records that are
50:03beaten year after year, does that mean
50:05we are evolving? Is it that we've found
50:07different sports methods that are
50:09better than the ones from before?
50:10Because records are always being broken
50:12little by little.
50:14Not necessarily. Is there any record
50:17that hasn't been broken in decades?
50:18Yes. From August 6th to the 8th, 1986,
50:22the World Athletics Championships held
50:25in Rome,
50:27damn,
50:28a year before anti-doping began.
50:34Seriously, well, the world record for
50:36discus throw is 76 meters. Uh, Jurgen
50:41Schult from East Germany. Uh, now the
50:45Olympic Games are won with 68 or so,
50:496 meters.
50:50Right, but the anti-doping thing.
50:51Hammer throw, 76 meters. Yuriy Sedykh,
50:561986, Soviet Union. Now it's won with
51:0080 or 79 meters.
51:03Shot put, Randy Barnes threw 23 meters
51:05and something. Now it's won with 21 or
51:0822. Uh, so there are many records that
51:13don't Unified Germany in the year 2000
51:20wanted to wipe the slate clean with all
51:22the records. So yes, there are records,
51:28uh, and, well, if you look at the
51:31training systems of the 90s and 80s
51:35with plyometrics, jumps, strength,
51:38weights, kettlebells, uh, what is it?
51:44Things that are very trendy now. Uh,
51:46well, they were already being done
51:47before
51:48and there were athletes who were just
51:50as good as they are now. H
51:52and then there are areas where there
51:56has been regression, for example, the
51:59United States, which has 3 million
52:02recreational runners, and yet in the
52:0570s it had, it had Olympic competitors,
52:09uh, it had many more runners who ran
52:12the marathon under 2 hours and 10
52:15minutes than now
52:19not to mention those they've
52:20naturalized from East Africa.
52:23Sure.
52:23Ah, of course.
52:24So, uh, yes and no. Then there are
52:29records that lasted a long time. The
52:32long jump record of Bob Beamon from
52:35Mexico '68 was only broken in '95-'96
52:37by an Englishman, and that record still
52:40stands. There are records from the 90s.
52:43And cycling,
52:45I don't know much about cycling. The
52:48only thing I know is that, starting
52:51from Operación Puerto and, when it was
52:58done in the early 2000s when this big
53:01raid was carried out on the labs and
53:04doctors who were advising professional
53:07cyclists, uh, those who know about this
53:13subject, which isn't me, uh, tell me
53:16that those who win the Vuelta, the Tour
53:19, the Giro today, uh.
53:21Pogačar, Pogačar always wins,
53:24for example, well, that's another freak
53:27of nature,
53:27you see,
53:28but they say that the average of the
53:30winners, let's talk about the averages,
53:32of today's winners,
53:3425 or 30 years ago would be in 40th or
53:3750th place.
53:40Wow. The thing is, it's difficult; they
53:43aren't the same circuits, the same
53:45routes, the same environmental
53:47conditions,
53:49but I don't know, the truth is that
53:51it's not a field in which I can speak
53:54with authority.
53:55And for that, we are going to turn the
53:56conversation to a topic that I can
53:58speak about with authority. And that is
53:59that we have a sheet here that just
54:01happened, which is the university
54:03entrance exam scores, it's no joke.
54:05they are some marks, uh, which are some
54:07folds. We aren't going to reveal this
54:09information because what we got is
54:11insane.
54:12You have to go see the vlog we made
54:14with Francis explaining all this and
54:15using his Hallwe gear, which is a
54:17spectacular brand. Um, there are things
54:20I want to highlight that I have noted
54:21down here. First of all, we've talked
54:23about beauty parameters.
54:24Uh-huh. Which, first and foremost,
54:26really catches my attention, right?
54:28These skinfolds are basically measured
54:29to get that body fat percentage, and
54:31historically you used them for athletes
54:33to keep them in peak shape and so on.
54:36Sure, you told us something on the blog
54:37that caught our attention, which is
54:39that there’s a body fat percentage to
54:41be more handsome or beautiful, or at
54:42least that’s the estimate. There are
54:45studies by people who work with body
54:48image and psychology associated with
54:51body types. And there was a recent one
54:55from last year where they evaluated
54:59various parameters, like height, for
55:03example, for males and females; they
55:06showed images of different proportions
55:10and body fat percentages of men and
55:14then women to the opposite sex, and
55:17they had to rate them on a, uh
55:22sensuality or attractiveness, let's say
55:26, or rather, a rating on a Likert scale
55:29, meaning, uh, perception-based,
55:32something more objective, but it was
55:36from the perception. And interestingly,
55:40well, height had something to do with
55:43it, but curiously, the width
55:45height had something to do with it.
55:47Yes, yes. Was more better, taller or
55:49shorter?
55:50Taller. And in fact, there was a huge
55:54mess because a nightclub in England
55:56last week didn't allow men under 6 feet
55:58(1.83 m) to enter.
56:01What?
56:02I wouldn't get in.
56:04Here. Nobody gets in here, right?
56:05Unless you're over 6 feet, right?
56:07Francis,
56:07I'm at 5'11 "(1.80 m). I wouldn't get
56:09in either.
56:09None of us are getting in, huh?
56:10Get into the club. It was everyone. No,
56:12we're not getting in.
56:13And what else did these rules say? Well
56:16, they said, for example, it was widely
56:18believed that shoulder width,
56:20okay?
56:21Uh, the wider the shoulders, the more
56:24attractive, because that was a proxy or
56:27an indicator of the presence of
56:30testosterone, which widens your
56:32shoulders or shapes your jawline, or,
56:35uh, that sort of thing. Uh, how is it?
56:41or that shoulder-to-waist or
56:43chest-to-waist ratio, which didn't have
56:47as much impact as the body fat
56:50percentage, which was the variable with
56:54the most factorial weight, at least in
56:57that study. Yes. Yeah.
57:01Uh, don't say," Francis said that, "no.
57:05I'm referring to, you want to
57:06everyone is born with the face they're
57:08born with. criticize the authors of the
57:10study. I am simply sharing what I have
57:12read in studies, it’s not that I’m
57:15saying it. Uh, a note for the haters,
57:19right? Which is great, thanks haters
57:23for giving me more time in the
57:24algorithm and adding followers.
57:26Totally, literally.
57:28Thanks, haters. Uh, how does it go?
57:33Basically, the variable with the most
57:36factorial weight was body fat
57:38percentage, and it wasn't a very low
57:42body fat percentage like 10%in men with
57:45everything defined, showing fibers and
57:48veins as the most attractive, but
57:51rather closer to 15%in men, right? Uh,
57:57and it’s something similar for women,
57:59too. Women thought they had to have
58:03less body fat than what men uh actually
58:05preferred. So, there is an exaggeration
58:10. Apparently, there is a perceived
58:15exaggeration in reducing body fat to a
58:17point that it’s not more attractive,
58:20but rather less attractive.
58:22Look, uh,
58:24curious,
58:24it's Instagram's fault. I don't know if
58:28it's Instagram's fault, because I read
58:31a similar study done in the 90s before
58:34social media, and the result was the
58:36same. The result was the same. So, it
58:40seems to me that aside from social
58:42media, there is something perhaps in
58:46our genetic memory, something innate
58:49about which body will be more fertile
58:52for leaving descendants.
58:55Sure, that's where you find the
58:56attraction, right? Animal,
58:58for example. It could be that.
59:00And then the coherence between
59:02different aspects of the body, for
59:03example, the neck and the arm, that
59:05also influences it, right?
59:06Well, yes. A strong arm, a strong bicep
59:11, maybe gave an image of protection
59:15that was welcome. Sure,
59:18yes. The neck too, uh, but on a smaller
59:22scale or preponderance, yes, a certain
59:25amount of muscle is also a reflection
59:29of testosterone, habits, and ability to
59:32protect. I mean, ability to protect, I
59:35mean, gunpowder was invented, the
59:37pretty boys are done, already,
59:40but I'm talking about protecting in the
59:43limbic sense, the caveman era. Right,
59:48right.
59:48Yes.
59:49Is testosterone as important as they
59:51say, because it's always associated
59:53with the superman? What do we need to
59:56know about it?
59:57Uh, well, again, this is more of a
1:00:00question for an endocrinologist or a
1:00:03doctor than for me, but the little I
1:00:06know about the subject is that there
1:00:08are two things. There's testosterone,
1:00:12there's the free kind and the bound
1:00:13kind, which are not the same. You can
1:00:16have a lot of one, but if it's bound,
1:00:19it doesn't work as well. And something
1:00:23more important is the number of
1:00:24receptors there are, for example, in
1:00:26muscles and tissues for testosterone.
1:00:30So, someone can have lower testosterone
1:00:32levels, 4 or 5 nanograms per deciliter,
1:00:34I think that's the unit, instead of 8
1:00:36or 9. But by having more receptors,
1:00:40they can build more muscle.
1:00:42Oh, okay.
1:00:43And how, how is it that women build
1:00:45muscle with very low testosterone
1:00:47levels, less than one,
1:00:48right,
1:00:49how do they build muscle? So, it
1:00:52depends on the receptors and also
1:00:55depends on other factors like, I don't
1:00:58know, the mammalian target of rapamycin
1:01:01, the mTOR, these cellular signalers
1:01:04that are stimulated by training, by
1:01:07insulin, by protein, and make the
1:01:10muscle grow.
1:01:12Does testosterone have an epigenetic
1:01:13component? Has it been seen, from what
1:01:16you've read, if this increases, for
1:01:17example, testosterone if you do
1:01:18strength training? Uh, you have two
1:01:22things. Assuming we start from a normal
1:01:26testosterone baseline, increasing it
1:01:28with natural methods, very difficult,
1:01:33very difficult. Uh, I have people who
1:01:37sun their testicles, I have people who
1:01:40consume all these supplements with, I
1:01:43don't know, sarsaparilla.
1:01:46I've seen the thing about eating raw
1:01:48garlic,
1:01:48uh,
1:01:49damn,
1:01:49I've seen the thing about eating raw
1:01:51garlic too.
1:01:51Eating raw garlic
1:01:52or or meat marrow.
1:01:54Meat marrow. In ancient Greece, they
1:01:57ate bull testicles.
1:01:58Raw,
1:02:00I don't know if raw or not. in vivo or
1:02:03in
1:02:03or in vivo
1:02:07e sorry, bad joke.
1:02:12Uh, how is it? But to increase it, or
1:02:15or a high-protein diet or a
1:02:17high-carbohydrate diet. Uh, I haven't
1:02:21seen it. I would love to, I'd be the
1:02:25first to eat raw garlic. Not the bull
1:02:28testicle.
1:02:28Yeah.
1:02:30I wouldn't sun my testicles either. But
1:02:32, how is it?
1:02:33Well, let's see, they say about the
1:02:35testicles that it makes sense for them
1:02:36to be outside because they are a degree
1:02:37lower.
1:02:37They are a degree lower,
1:02:38so giving them sun or heat would be
1:02:40counterproductive, right. It doesn't
1:02:42make much sense,
1:02:43I don't know. Well,
1:02:44we've all tried it at this table,
1:02:46eh?
1:02:47Yes, we've all tried it at some point,
1:02:48right? Let's see what happens.
1:02:50I I did try it, but it didn't do
1:02:52anything. I once went to a nudist beach
1:02:54and there are bodies that should be
1:02:58banned. Anyway, sorry. What is true is
1:03:04that your normal level of testosterone
1:03:06can decrease due to epigenetic factors,
1:03:09and drastically.
1:03:11Okay?
1:03:11That's fine. And do you know what the
1:03:13main thing in nutrition is? Calorie
1:03:15deficit.
1:03:16Mm.
1:03:17Notice how I reduce the diet.
1:03:19Restricting many calories for a long
1:03:22time in a diet is the same thing that
1:03:24happens with the estradiol of women who
1:03:27lose their menstrual cycle. But, for
1:03:30example, natural bodybuilders who don't
1:03:33inject hormones, the 6 months of
1:03:36restrictive diet they have to do to
1:03:38achieve the definition required for
1:03:41those tournaments, uh, their
1:03:43testosterone drops from eight to two,
1:03:46uh, how is it? And it recovers when
1:03:49calories are recovered. So, what
1:03:52affects testosterone and estradiol most
1:03:55nutritionally is not protein, garlic,
1:03:59or carbohydrates; it's total calories.
1:04:03There are people who say," No, you have
1:04:06to eat cholesterol because testosterone
1:04:08and estradiol are made from cholesterol
1:04:10. "Hm.
1:04:12But our liver can make 10 times more
1:04:15cholesterol than is needed to produce
1:04:18the day's testosterone. There is no
1:04:21need to add cholesterol. Uh, does that
1:04:24make sense? As primates, we share more
1:04:27than 90%of our DNA with bonobos,
1:04:30chimpanzees, gorillas, mandrills, and
1:04:33orangutans. Well, due to our ancestral
1:04:39evolutionary diet over 5 million years,
1:04:42we have managed to have our body make
1:04:46its own cholesterol to produce this,
1:04:50which is indicative that we didn't
1:04:53consume much of it ancestrally. On the
1:04:58other hand, all carnivores, felines,
1:05:02canines, uh, all of them have lost the
1:05:05ability to produce endogenous
1:05:08cholesterol because they were consuming
1:05:12it all the time, and yet we lost the
1:05:15ability, the enzyme to make vitamin C
1:05:18from, why? Because we are consuming it
1:05:21all the time with fruits and vegetables
1:05:23. In contrast, carnivores uh can
1:05:26produce their own vitamin C because
1:05:29they never consume it. So,
1:05:32curious,
1:05:33all these people who are into the
1:05:35ancestral diet or their idea of an
1:05:37ancestral diet, why don't they study a
1:05:40bit of anatomy and comparative
1:05:41physiology? It is very illustrative
1:05:44regarding our ancestral diet. Why did
1:05:47we evolve to lose the ability to
1:05:50synthesize our own vitamin C? And we
1:05:54gained the ability to produce our own
1:05:56cholesterol. What does that tell us
1:05:58about our ancestral diet? Beyond what
1:06:01we want to believe or would like to
1:06:03believe—squaring the circle, right?
1:06:06That the hypothesis fits in the...
1:06:11Francis, a few months ago we had some
1:06:13blood work done.
1:06:14Uh-huh. And something I highlight from
1:06:15the test is that our cholesterol didn't
1:06:16come out high. I think the bad one was
1:06:19144.
1:06:19Uh, I would say that, uh, yeah, yeah,
1:06:21yeah. I say 140 something.
1:06:23140-something for bad cholesterol.
1:06:24The LDL, yes, because the HDL, the"
1:06:27Hallway "cholesterol is the good one.
1:06:30The LDL, the LDL.
1:06:32And of course, different nutritionists
1:06:34have recommended we start cutting
1:06:36protein. It didn't come out the same,
1:06:38eh, by the way, Francis, again,
1:06:41they have recommended we cut protein of
1:06:43animal origin and cut everything of
1:06:45animal origin.
1:06:48It seems to me, well I'm not a
1:06:51cholesterol expert, it's fine, but I
1:06:54had high cholesterol like you, but at
1:06:57130-something,
1:06:59okay?
1:07:00And one time I lowered my LDL to 70.
1:07:04Wow. With a strict vegan diet. That's
1:07:08fine. But what happened? At the same
1:07:12time, I had a caloric deficit that made
1:07:14me lose 15 kg of weight. Wow.
1:07:17I went from 94 to 79. So, losing weight
1:07:21often makes your cholesterol go down.
1:07:24Yeah.
1:07:25That's fine. Except maybe with a
1:07:26ketogenic diet that can raise it. But
1:07:30other than that, eh, I realized it
1:07:33later and I keep it low, and the total
1:07:36went from 230 to 130, but I keep the
1:07:38LDL low, under 90, for example.
1:07:42Ah, very good.
1:07:43And 160, 150, 170 for the total, even
1:07:47at this age, which goes up with age, at
1:07:5161, I keep it low with lean animal
1:07:55protein.
1:07:57How does that work? I mean, it's not
1:07:58steak meat.
1:07:59Yes, it is steak, but a cut that
1:08:01doesn't have much intramuscular fat.
1:08:03On
1:08:04and I trim off the saturated fat part,
1:08:08right?
1:08:09Eh, with fish every now and then, if I
1:08:13can, salmon when I can, or trout. I
1:08:17have a neighbor in Bariloche who gets
1:08:19me trout. I have it made. It's a luxury
1:08:22.
1:08:22It’s that that is a marvel.
1:08:24Yes, because buying salmon in many
1:08:25countries is prohibitive due to the
1:08:27cost. Those are healthy fats, and eh,
1:08:31chicken, well, I choose the breast and
1:08:34remove the skin.
1:08:37It's not as tasty.
1:08:38Then, for dairy, I use skimmed. So, I
1:08:44know it's criticized, it's trendy to
1:08:46say that saturated fat does nothing,
1:08:48but come on. Eh, how is it? Eh, and
1:08:52then, well, I keep saturated fats well
1:08:55below 10%of my total calories.
1:08:58And why didn't you decide to go 100%
1:09:00vegan?
1:09:01I was 100%vegan for 4 years. I did many
1:09:04nutritional experiments because it was
1:09:06fun for me. I did 6-day fasts back in
1:09:09'87.
1:09:11Wow. Only Tibetan monks were doing that
1:09:13back then. Well, I did a 4-day fast and
1:09:17a 6-day fast, and now I meet people
1:09:20born in the 90s who want to lecture me
1:09:22on fasting or intermittent fasting. Uh,
1:09:28for example, in 1976, when I was 12, my
1:09:30parents were doing the ketogenic diet,
1:09:33I read Atkins' book, and my father
1:09:35explained ketones and all that to me.
1:09:39So, I have people whose fathers weren't
1:09:42even born before '76 who want to
1:09:43lecture me on keto. But what do they
1:09:47think, that we nutritionists are fools
1:09:49and don't know about all these diets? I
1:09:54don't know what's wrong with people. Do
1:09:56they think they discovered fire in 2025
1:10:00or 2026?
1:10:02So, I also tried vegetarian diets,
1:10:04ketogenic diets, high-protein diets. Uh
1:10:08, I ran experiments where I reached 104
1:10:11kg in weight, trying to exceed my upper
1:10:14muscle-to-bone ratio limit. Uh, how is
1:10:18it? Uh, anyway, now I'm at 80 kg, just
1:10:21so you have an idea.
1:10:23Okay.
1:10:23Uh, I really enjoyed doing all these
1:10:25experiments.
1:10:25So, well, tell us your conclusions.
1:10:27Yes, the diets, paleo, everything. And
1:10:29my conclusion is that the best diet is
1:10:31the Mediterranean one with a bit more
1:10:33protein,
1:10:35okay? And that there is no difference
1:10:37if the protein is of plant origin or
1:10:39animal origin.
1:10:41It’s already documented by studies
1:10:43from McMaster University in Canada,
1:10:46Stuart Phillips and colleagues, who,
1:10:48well, have been researching this for 30
1:10:51years.
1:10:52And a question, of course, to have a
1:10:54reference, how many times a week do you
1:10:57eat, for example, red meat? How many
1:10:59times do you choose to eat fish?
1:11:01Because I think for people, saying eat
1:11:03less or eat more makes no difference,
1:11:05right? It’s like how they eat every
1:11:07day, for example.
1:11:08Let's say my portion sizes when I eat
1:11:11them are I try to eat four times a day
1:11:14between 30 and 40 g of protein. That's
1:11:18fine. So I use it a lot, it's much
1:11:22easier and more pleasant for me to have
1:11:24fat-free protein yogurt for breakfast
1:11:27and as a snack. Uh, and I put 30g of
1:11:32that with fruit, with nuts, uh, some
1:11:35whole-wheat bread, uh, you know. And at
1:11:39lunch and dinner I try to have portions
1:11:44of 150 to 200g raw weight of meat,
1:11:47chicken, or fish, and, you know, lean
1:11:52cuts, trimming off all the white fat I
1:11:56can, and, let’s see, uh, I’ll eat
1:12:00meat three or four times a week, fish
1:12:04twice, and then chicken. And there are
1:12:08times when I don’t have any, and I
1:12:11make myself a dinner of noodles that
1:12:13are enriched with protein, protein
1:12:15noodles that are available in Argentina
1:12:17now.
1:12:18Oh, that's great.
1:12:20Where a serving of pasta, uh, can have
1:12:2320 to 30 g of protein along with
1:12:26How do they do that?
1:12:28Basically, they add egg and milk
1:12:32protein to the flour.
1:12:35Wow,
1:12:35yes. Oh, they mix the powders, right?
1:12:37They mix it.
1:12:38This is an example that those ancestral
1:12:40diets don't make much sense because
1:12:42often industrialization has come to
1:12:44improve things, right? For example,
1:12:47this food is fine, of course. Today
1:12:49there is almost no goiter. Goiter is a
1:12:51deficit where your thyroid swells up
1:12:54like this
1:12:56because your soil has an iodine
1:12:57deficiency, like what happened in parts
1:12:59of China. So, the fact of providing
1:13:02salt is something positive for the
1:13:05population. Sure.
1:13:07Neural tube defects in newborns have
1:13:10also decreased drastically because they
1:13:13have enriched flours with folic acid.
1:13:18Uh, so pregnant women, uh, don't suffer
1:13:21from that with their babies.
1:13:24So, there are many very positive things
1:13:26. In fact, look at how, with nutrition,
1:13:30the average height grew; it stabilized
1:13:34by the 70s, but there was a, there was
1:13:38an increase, a secular increase from
1:13:42the year 1900, 1910 to 1970, where
1:13:46improvements in hygiene and nutrition
1:13:49have made the population average go,
1:13:53like in Spain, from 1.67 to 1.80, 1.78.
1:13:58the person's height.
1:13:59Yes, incredible.
1:14:00Totally, for global populations.
1:14:03My goodness,
1:14:04nutrition. And well, that was achieved
1:14:07and then it stabilized. Otherwise, we
1:14:09would be 3 meters tall now. But there
1:14:12are many improvements thanks to, thanks
1:14:16to nutritional interventions. Uh, back
1:14:20when I was a kid, in the 60s, my mom
1:14:23was traumatized by a disease very
1:14:26common in children of her time, the 40s
1:14:28and 50s, which was, what is it? rickets
1:14:33due to vitamin D deficiency, where the
1:14:37bones didn't form well and the weight
1:14:42would curve them and make you shorter
1:14:44and you had bowed legs. Rickets was
1:14:48very common. Uh, pellagra, lack of
1:14:52B-group vitamins, uh, scurvy from a
1:14:55lack of vitamin C, where your gums, uh,
1:14:59they go bad. The problem, so many
1:15:02problems that don't even exist now,
1:15:04right? You don't see those nutritional
1:15:06symptoms, xerophthalmia from a lack of
1:15:08vitamin A? Uh,
1:15:09And how, and how could that be if
1:15:11people don't necessarily eat better?
1:15:12Because food now has more nutrients,
1:15:15geez,
1:15:16uh, and or it has been enriched with
1:15:18these deficiencies to eliminate these
1:15:20things. So, all these people who say
1:15:24they sell their multivitamin because
1:15:26today's soil doesn't have what it used
1:15:29to.
1:15:29It's true. They say it, huh?
1:15:31Uh, yes, I know they say it and they
1:15:34are honestly convinced, right? And then
1:15:37there's the one who knows, but sells it
1:15:38to you anyway. Most are convinced and
1:15:41sincere and want to do some good, and
1:15:43they consume it themselves. But, for
1:15:47example, what gives spinach or arugula
1:15:50its green color? Uh, magnesium.
1:15:57Magnesium gives it the green color,
1:15:59which has a molecular structure like
1:16:01iron gives the red color to
1:16:02erythrocytes.
1:16:03Wow.
1:16:04So, if the vegetable didn't have
1:16:06magnesium, it wouldn't be green. It's
1:16:09that simple. So, supplementation isn't
1:16:13useful for—I mean, there's no
1:16:15evidence. If there's a deficit because
1:16:18you only eat eight foods every day and
1:16:20don't eat enough fruits and vegetables,
1:16:23supplementing that deficit to normalize
1:16:26it will improve you,
1:16:27okay? But if you are already eating
1:16:30well, another meta-analysis on
1:16:32multivitamins and minerals recently
1:16:35came out showing they haven't had a
1:16:37positive effect beyond what's normal or
1:16:40covering a deficit. Uh, how's that?
1:16:45Sure, there are areas where you don't
1:16:46get enough sunlight and it's advisable
1:16:48to supplement vitamin D. Sure,
1:16:51there are people over 50 who don't
1:16:53absorb much B12, or vegans, and it's
1:16:55advisable for them to supplement
1:16:57vitamin B12. Uh, how's that? There are
1:17:02people who have, I don't know,
1:17:04different malabsorptions, uh, people
1:17:06with Crohn's disease or chronic
1:17:09diarrhea, uh, how's that? or celiacs
1:17:12who, well, have to follow a modified
1:17:15diet to absorb those nutrients, but
1:17:18outside of that, it hasn't been shown
1:17:21that it improves performance or, how's
1:17:24that, or that it improves health if
1:17:27there are already normal levels. If we
1:17:31had to set up the structure of a plate
1:17:33that a person could eat every day to
1:17:35feel better, um, in what ratios, what
1:17:37structure would it have so they could
1:17:39fill it with what they like most? For
1:17:42example, I already have doubts, right?
1:17:43What percentage of the plate is green?
1:17:45What percentage of the plate are
1:17:47legumes?
1:17:48Okay, let's assume that before
1:17:49answering that I have to create the
1:17:51context,
1:17:52okay? Yes, because otherwise, if I say
1:17:57a fixed thing, like stating a shoe size
1:18:00or type,
1:18:01yeah.
1:18:02It depends on the context, right?
1:18:04Okay.
1:18:05Everyone takes me out of context and
1:18:07says I'm saying nonsense.
1:18:09So, if it's an obese person, they'll
1:18:11need one thing, if it's a child,
1:18:13they'll need another, if it's a
1:18:14marathon runner they'll need another,
1:18:16if it's a normal person who is somewhat
1:18:18active and isn't overweight, they'll
1:18:20need something else. So, let's talk
1:18:23about the context of, for example, you
1:18:25guys,
1:18:25us
1:18:26all right, young people who train a bit
1:18:29. Yes,
1:18:30well, a bit, Francisco went a bit far
1:18:32there, right? A bit. Let's see, we try.
1:18:33We put in,
1:18:34we put in, I told you, three sets of
1:18:37calf raises per session now. I'm
1:18:39pushing harder now.
1:18:40How many times a week do you train?
1:18:42Four.
1:18:42Four times a week. Perfect. The week
1:18:45has 7 days, that's one more than half.
1:18:47And do you do any cardiovascular work
1:18:49or just
1:18:49do we mix it? Usually three days of
1:18:51strength, one cardiovascular.
1:18:52Perfect, perfect. And you don't have
1:18:54excess weight, it's also body
1:18:56composition, you're healthy, that's
1:18:58fine, cholesterol a bit high.
1:19:00Well, there you might need to reduce
1:19:02saturated fats. And something that can
1:19:06also raise cholesterol and
1:19:08triglycerides are refined sugars and
1:19:11the excess of simple carbohydrates.
1:19:14All right.
1:19:15Simple. What is that? For example,
1:19:16pasta.
1:19:17Uh, no, no, refined. Oh, okay.
1:19:20Uh, like, uh, what do I know, uh,
1:19:23sugars, uh, like, uh, mainly substances
1:19:27with sugars or highly refined flour.
1:19:30Okay. Okay.
1:19:32So, well, or it could be a genetic
1:19:34factor too.
1:19:35My father, my father takes cholesterol
1:19:37pills. Well, statins
1:19:39yes
1:19:40there is genetic hypercholesterolemia,
1:19:43but in a normal state, eating well,
1:19:46they are above 300 mg of cholesterol,
1:19:48400. Uh, and familial
1:19:52hypercholesterolemia, those people do
1:19:54have to take medication,
1:19:56right?
1:19:57Because diet doesn't do it for them.
1:19:58But well, let's assume you're normal
1:20:00people in that context, you train,
1:20:02I don't think the contextualizing thing
1:20:03is bad. For the plate, I would do the
1:20:05Mercedes-Benz symbol.
1:20:07I like it.
1:20:07How nice, the star. The Mercedes star.
1:20:11One-third vegetables, one-third lean
1:20:14proteins, and one-third complex
1:20:16carbohydrates. For example, a green
1:20:21salad,
1:20:22okay?
1:20:22Or squash, pumpkin, or or a tomato
1:20:25sauce with onion, garlic, however you
1:20:28like. Incredible.
1:20:29Or spinach. Yes.
1:20:31Or broccoli. I don't know. Vegetables
1:20:34and greens would also fit into that
1:20:35section of the [Mercedes] logo.
1:20:37What do you guys call greens?
1:20:38Vegetables include, for example,
1:20:40zucchini, eggplant, red bell peppers,
1:20:42and green bell peppers.
1:20:44Everything in that sector is fine.
1:20:46Okay.
1:20:47If you want to lose weight, increase
1:20:48portions in that sector,
1:20:49okay?
1:20:50If you want to gain weight, decrease
1:20:51portions in that sector, it works great
1:20:52. That's fine. That third of the
1:20:55Mercedes-Benz star, you adjust the size
1:20:57depending on your goal. Then protein:
1:21:01it could be lean meat, chicken, or fish
1:21:04, preferably more fish than other types
1:21:07of meat.
1:21:08Tofu.
1:21:09It could be tofu, yes, of course. A few
1:21:11days a week, it can be a plant-based
1:21:13protein.
1:21:13Okay,
1:21:14it could be tofu.
1:21:15Why did you say earlier that fish is
1:21:16better than meat or chicken?
1:21:18Well, because it has less saturated fat
1:21:21. Eh, how is that? Even if it's a lean
1:21:23cut, it has intramuscular fat, right?
1:21:24Meat
1:21:25does not. There are lean cuts that have
1:21:27very little intramuscular fat. For
1:21:30example, the round or heart cuts. When
1:21:33I was a student and had no money, I
1:21:35used to buy heart.
1:21:36Wow,
1:21:37it was very cheap, pure protein, and no
1:21:41fat.
1:21:41Sirloin for
1:21:43pork sirloin
1:21:45or veal, that has a lot of fat. Eh, the
1:21:48one from Argentina is quite dry. Pork
1:21:51sirloin is very dry because it has very
1:21:54little fat.
1:21:55Right.
1:21:56Fat gives it that delicious
1:21:58palatability.
1:21:59Exactly.
1:21:59Unfortunately.
1:22:00Indeed.
1:22:01And you have that Japanese cut of meat,
1:22:03what's it called? The
1:22:05Kobe.
1:22:05That's insane.
1:22:06Kobe.
1:22:07The Kobe.
1:22:09The Wagyu.
1:22:10So good.
1:22:11That's all fat, right?
1:22:12Yes, that's why they don't let the cows
1:22:14move, they just fatten them up. Right,
1:22:17right.
1:22:17And it's not the healthiest, but well,
1:22:19you're in Japan, someone treats you,
1:22:21just eat it,
1:22:22yeah,
1:22:22but it's not for every day.
1:22:24In the last part of the Mercedes star,
1:22:27complex carbohydrates, for example,
1:22:30brown rice, or it could be durum wheat
1:22:32pasta, like in Italy, for instance.
1:22:36Durum wheat pasta, how do you buy that?
1:22:39Well, for example, most pastas in Italy
1:22:42are made from durum wheat.
1:22:44It’s true that I feel better eating
1:22:45pasta in Italy. Of course, you feel
1:22:47better. In Argentina, many pastas are
1:22:49made with refined flour instead of
1:22:51durum flour, same with breads. And it
1:22:54feels different, it's better, it
1:22:57digests better.
1:22:58Right.
1:22:58And it doesn't fall apart so quickly.
1:23:02How could we turn this into a tip for
1:23:03people anywhere in the world so they
1:23:05can check the label at their
1:23:06supermarket?
1:23:07Yes, for example, there are Italian
1:23:08brands. In Argentina, we find Italian
1:23:11brands and some local brands that say
1:23:14they are made of semolina.
1:23:16Semolina,
1:23:17yes. Or whole grain.
1:23:18Or whole grain, right? Whole wheat
1:23:20pasta,
1:23:20for example, or, uh, potato, as you
1:23:23call them,
1:23:24or sweet potato, yam.
1:23:26Yes. Uh, those tubers that in ancestral
1:23:31diet anthropology are called USO,
1:23:35underground storage organs. Mhm.
1:23:39Underground, uh, uh, how is it, storage
1:23:45organs,
1:23:46Which were a primary source of fuel for
1:23:50many tribes, digging up these tubers:
1:23:53Manioc in South America, cassava in
1:23:57Africa and Papua New Guinea; uh, and
1:24:00they are the staple food for many
1:24:03successful or healthy peoples, like the
1:24:07Hadza in Tanzania. So, while hunting,
1:24:13uh, failed three out of four times, we
1:24:16wouldn't have food for the whole tribe.
1:24:21Thank God, uh, the women dug up these
1:24:24tubers and found honeycomb to, to feed
1:24:28everyone. These past few weeks we've
1:24:31been eating a lot of legumes because
1:24:33we've been told it's like the best food
1:24:35.
1:24:35It's an excellent food. I'm just saying
1:24:37, I don't know where to put it on the
1:24:39podium, man.
1:24:39Well, in Argentina we don't have the
1:24:42habit, except for May 25th or July 9th.
1:24:44Those are historical dates when legumes
1:24:47are eaten, right?
1:24:49National holidays, but for example, in
1:24:51countries like Colombia, Venezuela, and
1:24:53Caribbean countries, they have the
1:24:54habit of eating legumes.
1:24:56That's true. Yes. And that's very
1:24:58healthy, very healthy. Legumes are
1:25:00excellent. They are, because they have
1:25:04a lot of protein, they have
1:25:06slow-release complex carbohydrates,
1:25:07they have a lot of fiber, uh, they have
1:25:10a lot of iron, they have antioxidants.
1:25:13And they are very economical. The yield
1:25:17they provide for the price is among the
1:25:19highest there is nutritionally.
1:25:21And why do they make you feel so bad?
1:25:23They make you feel bad at first. You
1:25:25have to adapt. You have to give
1:25:28yourself two months to adapt to legumes
1:25:30. So, always start, if one begins, I
1:25:33mean, I read,
1:25:34stew, boom,
1:25:35of course, I read," Oh, legumes are
1:25:37good. "Okay, I eat a plateful. Oh, you
1:25:39don't have the digestive system with
1:25:41all the enzymes prepared to digest it,
1:25:43and you explode, and then you never
1:25:45want to try it again. Exactly.
1:25:48So, it's best to start with the
1:25:50smallest ones, lentils for example, and
1:25:53start with just two cooked tablespoons
1:25:55a day and, little by little, increase
1:25:58it; gradually increase the variety, and
1:26:00in at least three weeks you'll be much
1:26:02better. But with half, with half a cup,
1:26:07I don't know, three or four tablespoons
1:26:10of cooked legumes a day, the benefit is
1:26:13drastic, especially in terms of fiber
1:26:16intake for me that...
1:26:20fiber is going to be the new nutrient.
1:26:23The trendy nutrient.
1:26:24Along with protein. Why protein now?
1:26:28Well, because it's fundamental for
1:26:30health, for preventing colon cancer,
1:26:32for creating satiety, and it absorbs
1:26:34water in the intestine. Soluble fiber
1:26:39traps excess cholesterol and fat and
1:26:41flushes it down the toilet because it
1:26:44creates, when it passes not entirely
1:26:46digested to the large intestine, it
1:26:49creates these short-chain fatty acids,
1:26:51which are very good for health and this
1:26:54connection between the brain and the
1:26:56gut. The benefits are multiple.
1:27:00And for this new supernutrient, what
1:27:02are the foods that we can incorporate?
1:27:04Besides, for example, the legumes that
1:27:05have fiber.
1:27:06Yes, legumes. Well, whole grains, nuts,
1:27:09seeds, uh,
1:27:11seeds,
1:27:12yes, also carefully and little by
1:27:15little, uh, fruits, vegetables, uh, how
1:27:18is it? And whole grains.
1:27:19Oh, well, it's a vegan diet, from what
1:27:21I see,
1:27:21right? It is a plant-based diet,
1:27:24okay? But you add a little protein to
1:27:28it
1:27:28with the addition of low-fat animal
1:27:32proteins, such as non-fat yogurt,
1:27:36cheeses, skim milk, meat, chicken, lean
1:27:41fish, let's say, fat-free. That's fine.
1:27:46And I know I'm going to be criticized a
1:27:47lot for this, but here I am.
1:27:51Are you well prepared for
1:27:52here? I am, and I have my blood tests,
1:27:54and I'm doing very well, and people who
1:27:56follow this diet are doing very well
1:27:58too.
1:27:59Yeah.
1:27:59That's fine.
1:28:01Earlier, Francis, you talked about the
1:28:02tests you've done with fasting. Two
1:28:04years ago or a year and a half ago,
1:28:06fasting was like, well, the new
1:28:08discovery. Now it seems the trend has
1:28:09died down again.
1:28:10Yes, yes, like all trends. Do you
1:28:12remember the Paleo diets? Everyone was
1:28:14Paleo.
1:28:14Everyone was Paleo, and now it's going
1:28:16away again.
1:28:16Everyone. Well, there were, I lived
1:28:19through three ketogenic fads, you saw
1:28:21ketosis go up and down three times with
1:28:25three times under different names, like
1:28:28the dissociated diet in the 30s, Dr.
1:28:31Hay's diet, in the 60s the Scandinavian
1:28:34diet, in the 80s it was the anti-diet
1:28:36by Marlyn and Diamond, what's it called
1:28:39? Uh, so the ketogenic one was also
1:28:44Atkins, the New Atkins Revolution, it
1:28:47was Keto. Uh, what is it? Then 5 years
1:28:51ago in the US, the carnivore diet from
1:28:54that doctor, uh, what's that guy's name
1:28:57? Uh,
1:28:58Paul Saladino.
1:28:59Paul Saladino, who, when he finished
1:29:02publishing the Carnivore Diet book, he
1:29:04already quit that diet.
1:29:07My goodness. Sometimes I see him in my
1:29:09YouTube recommendations and I think,"
1:29:10Damn, this guy really made a mess of
1:29:11things. "" But the guy is there, he
1:29:13sells a lot because of his appearance.
1:29:15"Yeah, of course.
1:29:16But you can achieve that look, a good
1:29:18physique, with many diets. Literally,
1:29:21it's fine. With keto, with vegan, with,
1:29:24uh, with Mediterranean, it depends a
1:29:26lot on training, genetics, and your
1:29:28calorie balance. And also, Francis,
1:29:30what I see with these bodies, I say:"
1:29:32Okay, yeah, what I see is what I'm
1:29:34actually seeing. "Aside from the muscle
1:29:36, I see he's tan, meaning, I see a skin
1:29:38tone that doesn't necessarily mean he's
1:29:41very healthy; I see him very tan and
1:29:43with a very low body fat percentage. I
1:29:45don't know how his cholesterol is, for
1:29:47example, I don't know about other
1:29:48parameters that might actually be
1:29:50important.
1:29:51Cholesterol responds a lot to the
1:29:52calorie balance. If there's a deficit,
1:29:56I mean, why? Why are all diets so
1:29:59attractive at the beginning? All diets
1:30:03have to have, to work, all of them;
1:30:06from keto to vegan, let's say, the
1:30:09whole spectrum with everything in
1:30:12between: what, the carnivore, Atkins,
1:30:15uh, Plant-Based, Whole Foods, uh, Paleo
1:30:18, the Zone, all diets, South Beach,
1:30:21whichever you want. They must have a
1:30:24calorie deficit, otherwise they don't
1:30:25work.
1:30:26Oh, okay.
1:30:27So, when people are overweight because
1:30:30they ate too much and suddenly they
1:30:34strictly adhere to the diet's rules,
1:30:37all diets are restrictive in three ways
1:30:41. Either they restrict your eating
1:30:44times like intermittent fasting.
1:30:46Right.
1:30:48Either they eliminate food groups like
1:30:50Paleo, which cuts out grains, dairy,
1:30:53and legumes, or they restrict
1:30:55macronutrients like Keto, which
1:30:58restricts carbohydrates, right?
1:31:01Got it?
1:31:02So there are three strategies, okay?
1:31:05Then you adhere to those rules. Those
1:31:08rules, by restricting schedules,
1:31:10macronutrients, or food groups, usually
1:31:13create a significant calorie deficit
1:31:16for you. What does that do? It makes
1:31:20you lose weight, makes your glucose,
1:31:22your blood glucose normalize, makes
1:31:24your cholesterol go down—except in
1:31:27some cases with Keto, where it goes up
1:31:29if you eat a lot of saturated fat—and
1:31:32everything improves; you feel better,
1:31:34you look better. All right. So, the
1:31:38deficit, at least in the short term,
1:31:41generates all those benefits, and it's
1:31:44not strictly from one diet or another.
1:31:47But,
1:31:47what happens with the mind?
1:31:50The mind likes to attribute the benefit
1:31:54to some exaggerated peculiarity of the
1:31:57diet. It's that now you're balancing
1:32:01your insulin,
1:32:02sure. It's that now you're eating like
1:32:05your ancestral DNA wanted you to eat.
1:32:09It's that now, uh, uh, how is it?
1:32:11You're de-inflamed.
1:32:13You're de-inflamed, blah, blah, blah,
1:32:14blah. They all have an added value. Yes
1:32:18. Blah, blah, blah. To sell. What they
1:32:22are selling is a calorie deficit.
1:32:25disguised as something else, because if
1:32:27I tell you" calorie deficit, "it's
1:32:28boring,
1:32:29it's not marketing,
1:32:30boring, as
1:32:32Bart Simpson would say. It's boring.
1:32:34The orthodox message is boring. So,
1:32:37people like novelty and all that. So,
1:32:39they love to attribute the benefit to
1:32:43this. In reality, the benefit is that
1:32:45you stopped doing what was bad for you.
1:32:49It's called benefits by omission, or
1:32:51what I call the" stop-eating-junk "diet
1:32:53. But, how can it be that these people
1:32:56always testify," I have so much energy
1:32:58"? Like it raises their day-to-day
1:33:01energy a lot, they feel better—I mean
1:33:03, you feel much better when you lose
1:33:05weight. Now, there are people who,
1:33:09after three weeks of such restriction,
1:33:11start to get dizzy or can't handle
1:33:14their CrossFit class. Yeah.
1:33:16Uh, I've seen it. I mean, at first you
1:33:20feel good, and in a deficit situation,
1:33:22your body releases cortisol. Right. And
1:33:26this cortisol, what does it do? Uh, it
1:33:29makes
1:33:30glucocorticoids. What do they do? They
1:33:34make glucose or give you energy,
1:33:36release adrenaline or catecholamines,
1:33:39or substances to give you more strength
1:33:42to go out and get food in a situation
1:33:45that we ancestrally perceive as a
1:33:47deficit.
1:33:49Exactly.
1:33:50In my 6-day fast, the first few days I
1:33:53was doing very poorly. By the third day
1:33:57it's like, wow, I felt like I could run
1:33:59a marathon.
1:34:01Oh, man. Clear mind; I looked at a tree
1:34:04and could count the leaves. That's good
1:34:07. Uh, what do many who meditate in the
1:34:10Himalayas do? They do these fasts to
1:34:13enter that state, and one thinks, ah,
1:34:15these are the benefits of not eating.
1:34:19No, it’s the benefit of a massive
1:34:21release of catecholamines and something
1:34:23to give you one last boost of energy to
1:34:25go find food, because if you keep going
1:34:27like that, you'll die in a month. Or
1:34:32all the people who went on hunger
1:34:34strikes, Bobby Sands and his colleagues
1:34:36in the Irish Republican Army in the 70s
1:34:37didn't die in a month from their
1:34:39starvation diet. Come on.
1:34:42Sure.
1:34:43And well,
1:34:45All these fields, uh, in the end what I
1:34:47see is that they have associated
1:34:50parameters, as you said, that this
1:34:52benefit, for example of ACAR, might
1:34:55have more to do with the caloric
1:34:57deficit. But what I, what I'm curious
1:35:00to know is: so, does it really not
1:35:02exist when they talk to you about
1:35:03inflammation or when they talk to you
1:35:05about, I don't know, heavy digestion?
1:35:08Uh, it is true that this does exist,
1:35:09like you can be inflamed.
1:35:10Of course, it exists.
1:35:11So, what does this mean? People confuse
1:35:13inflammation.
1:35:15Which inflammation?
1:35:16Inflammation is your body releasing
1:35:20inflammatory substances. You have acute
1:35:23, for example, if I get a cut, there is
1:35:26inflammation in that area; it is an
1:35:28acute and localized inflammation. So,
1:35:31it sends substances to prevent an
1:35:35infection, right? and the area swells
1:35:38up on me. That is acute inflammation.
1:35:42Chronic inflammation is when you are
1:35:44doing something wrong and your body
1:35:47launches an immune response, all right?
1:35:51Uh, to counteract that which is hurting
1:35:53you on a whole-body level or that
1:35:55affects different organs, and that over
1:35:58time ends up damaging you, all right?
1:36:01And it can cause health problems for
1:36:03you. You cannot feel that inflammation;
1:36:07you can only detect it with a blood
1:36:10test. Ah, okay.
1:36:13And you measure inflammation markers
1:36:15like, I don't know, some leukocytes or
1:36:18C-reactive protein.
1:36:21That has nothing to do with the shirt,
1:36:22Right? People confuse it when their
1:36:25belly gets bloated, maybe because they
1:36:27ate fiber, which is good that it bloats
1:36:30because it holds water and, but that,"
1:36:32ah, I'm inflamed. "No, that is not
1:36:34inflammation, You understand? It's a
1:36:38misunderstanding of this.
1:36:39So, uh, well, the word inflammation
1:36:41sells, it really sells.
1:36:43Yeah, it sells, yeah.
1:36:44It sells, it sells.
1:36:46There's one issue with nutrition,
1:36:48sports, and longevity that strikes me,
1:36:49and that is that we're treated like
1:36:51robots. They never talk about each
1:36:54person's emotional state. I mean, how
1:36:56can the same food affect someone who is
1:36:58depressed or going through a hard time
1:37:01versus someone who is doing well? Do
1:37:03you think your mood can change how you
1:37:05process it? Yes, yes, there are people
1:37:08dedicated to studying the interface
1:37:11between nutrition and, let's say, mood
1:37:13or psychology, for example. Is that
1:37:16right? And there are some basics, like
1:37:19carbohydrates help you release more
1:37:22serotonin, uh, and they calm you down,
1:37:25for example. Or, on the other hand, a
1:37:29high-protein meal releases more
1:37:32catecholamines, and you're more alert.
1:37:36Uh, but not for everyone. There are
1:37:38people who eat a kilo of meat at night
1:37:40and are asleep half an hour later.
1:37:42Right.
1:37:43There are people who need to eat, can't
1:37:46sleep, go to the kitchen, eat some
1:37:48sweet cookies with a bit of milk and
1:37:51honey, and they calm down and sleep. Uh
1:37:54, how does that work? Because they're
1:37:56taking in carbohydrates that release
1:37:58serotonin. So, there's quite a lot to
1:38:01that, right? Uh, but I don't think it
1:38:06has that much impact on, I don't know,
1:38:11people who have, uh, genetic depression
1:38:15, let's say. Uh, in those cases, you
1:38:20have to see psychiatry; it's a
1:38:22different realm, it's not something
1:38:24that's solved with food, let's say. And
1:38:27well, I was going to say that regarding
1:38:29what you mentioned earlier about
1:38:30fasting, with energy, intermittent
1:38:32fasting can also generate that stress
1:38:34stimulus in micro-doses.
1:38:35Yes,
1:38:36sure.
1:38:36Yes.
1:38:37So it can be like an energy booster,
1:38:38right? For
1:38:39Sure, but that can be very positive,
1:38:42like 12, 16 hours. I mean, the expert
1:38:45on this is, what's his name? That
1:38:48Italian guy. Oh, It's spelled with a W,
1:38:54but pronounced with a V. Oh. Valter,
1:38:58Valter Longo, creatine. Wow, man. Crazy
1:39:04memory.
1:39:05Valter Longo is an expert in this field
1:39:08and we should consult him or his
1:39:10references. He talks about, he did
1:39:14several studies and for him, 12 hours
1:39:16of intermittent fasting is enough to
1:39:19get all the benefits. You don't need to
1:39:22go for 16 or 18 hours or every other
1:39:24day. Uh, but how does it work?
1:39:29According to him—I mean, it's not
1:39:31just me saying it; when I say something
1:39:33, it's because there's a paper or an
1:39:36expert I respect said so. If he's wrong
1:39:40, well, oh well. Um, and basically,
1:39:44that's what it says. Now, if you're
1:39:47overweight and you do intermittent
1:39:50fasting for, I don't know, 16 hours a
1:39:52day, and that helps you eat less and
1:39:55improves your health, you're going to
1:39:57feel better, right? And it helps you
1:40:00lose weight and get all those benefits,
1:40:03even if you release a little more
1:40:05stress hormones to compensate. That
1:40:07might be just fine. Now, if you're a 16
1:40:10or 17-year-old basketball player, 1.95
1:40:14meters tall, weighing 67 kg, and you
1:40:17have two-a-day practices with your U-17
1:40:21team, and you're so good that you also
1:40:24practice with the first team, and on
1:40:27Wednesdays with the youth national team
1:40:31, and you're also lifting weights to
1:40:34try to gain muscle. If you do
1:40:36intermittent fasting,
1:40:38it's suicide.
1:40:39Exactly,
1:40:39it kills you. Those people need to eat
1:40:42breakfast twice, you see? So,
1:40:45for whom? When? How and where? People
1:40:48forget about context,
1:40:49and to criticize, they take you out of
1:40:51context.
1:40:52So, I can say," Intermittent fasting is
1:40:54good. "" What context? "Someone
1:40:56overweight. That's fine, uh, for losing
1:40:59weight, improving metabolic markers,
1:41:01feeling better. Great. And they say,"
1:41:06Oh, I'm 17, 18 years old, I'm trying to
1:41:08gain muscle or I train twice a day in
1:41:10the morning and it's destroying me. ""
1:41:13You don't know anything. "So, when they
1:41:15take you out of context, you say," Well
1:41:17, then first define the context for me.
1:41:20"And when speaking in generalities or
1:41:23making nutritional recommendations for
1:41:25the population, it's very difficult to
1:41:28reach a consensus among 20 experts. I
1:41:32participated in the Olympic Committee;
1:41:34we spent three days discussing the
1:41:36consensus, and when it was released,
1:41:38there were people who had to concede
1:41:40their positions, and we all had to give
1:41:43a little so a general consensus could
1:41:45emerge, to cover as many possible
1:41:47contexts as we could. That's what
1:41:50people don't understand about general
1:41:51health recommendations, you know? Uh,
1:41:53they aren't individualized. Um,
1:41:56it's general, and it's very difficult
1:41:58to achieve.
1:41:59So you all have to give up a position
1:42:02—more or less carbs, whatever you
1:42:04want from your personal recommendation
1:42:06or your area of research. Totally.
1:42:09Uh, you were just talking about this
1:42:10guy with a lot of basketball activity,
1:42:12but if we take the case of a person, a
1:42:14businessman, who doesn't have much
1:42:16physical activity, but does have a very
1:42:18high cognitive load, can it be measured
1:42:20how many calories cognitive exertion
1:42:22burns while thinking, while
1:42:23concentrating? How much does it affect?
1:42:25It has been measured, it doesn't affect
1:42:27it.
1:42:28It doesn't affect it, no. Many studies
1:42:31have also been done on chess players,
1:42:34uh, yes, to see the expenditure of
1:42:37cognitive effort and...
1:42:41none,
1:42:42very little to nothing.
1:42:43My goodness. Okay,
1:42:44very little to nothing. For example, in
1:42:47Buenos Aires, there are taxi drivers
1:42:49who are stressed in traffic for 12 to
1:42:5114 hours. Do you know how they drive in
1:42:53Buenos Aires?
1:42:53Yes, yes, yes, yes. Well, stressed, yes
1:42:56, swearing," son of a, you cut me
1:42:59off, "fighting in the street...
1:43:01and the radio listening to soccer. The
1:43:03radio...
1:43:04and political news that makes you sick,
1:43:07and the economy, and the exchange rate,
1:43:10and" pay me, "and this and that, okay.
1:43:14Uh, and those people have terrible
1:43:16cognitive stress for 12, 14 hours, the
1:43:19ones who train chess too. And yet, uh,
1:43:24if they don't watch their diet, they
1:43:26gain weight.
1:43:28See? Well, nothing, watch it. I thought
1:43:31doing interviews burned calories for us
1:43:33.
1:43:33The only way to burn calories
1:43:35cognitively is by taking my courses.
1:43:41That’s how you burn more. That's how
1:43:42you really create a deficit,
1:43:43right? For example, every liter of air
1:43:46you breathe has a small fraction of
1:43:48oxygen for every liter of oxygen that
1:43:51goes in and out, that's how VO2 max is
1:43:53measured. It measures the resting
1:43:56metabolism, everything. At rest. If I
1:44:00lie down here for 24 hours and I'm calm
1:44:02, pulse is low, everything, I breathe
1:44:05normally, each liter of oxygen that
1:44:07goes in and out is more or less five
1:44:09calories of expenditure, okay? Five
1:44:12calories of expenditure. So, if you are
1:44:16not increasing your breathing rate, you
1:44:18are not burning more calories, unless
1:44:20you have a fever and it goes up, your
1:44:22body temperature rises,
1:44:24right,
1:44:25but if not, you are not burning more.
1:44:27So, I am here solving, I don't know, a
1:44:30mathematical theorem, right, of
1:44:32Archimedes, okay, which they found
1:44:34recently while he was solving it and
1:44:37the soldier killed him in Syracuse when
1:44:40he said," Don't bother me, eh? "And
1:44:43they just found it and solved it. Well,
1:44:46if I'm solving a mathematical theorem
1:44:48or playing chess, uh, how is my
1:44:49breathing? How many liters of oxygen am
1:44:52I oxid? It's in cabbage. Sure.
1:44:54And coffee. Because coffee has a really
1:44:58cool history, uh, traditionally, right?
1:45:00Not just coffee, but mate, tea; it's
1:45:02like everyone in their own region has
1:45:04been creating a similar, related
1:45:06product, right?
1:45:07Yes. Caffeine.
1:45:08And how do you see it? Because, of
1:45:10course, it's one thing to take caffeine
1:45:11capsules just to get isolated caffeine,
1:45:13and it's another thing to drink coffee,
1:45:14which in principle has more stuff in it
1:45:16, right?
1:45:17Is it good or bad? It's all good. The
1:45:23body of scientific evidence has always
1:45:26tipped the balance very positively
1:45:29toward the idea that, uh, xanthines,
1:45:31especially from coffee, are good for
1:45:34the brain: they reduce cognitive
1:45:37decline, the probability of mental
1:45:40illnesses in old age, uh, improve focus
1:45:43, improve the sensation of fatigue in
1:45:46athletes, uh. It's positive. Of course,
1:45:50there are excesses, okay, beyond 3 or 4
1:45:54mg per kilo of body weight per day. Uh,
1:45:59of caffeine, there are variants, right?
1:46:03They have also found people, more or
1:46:06less 30%of people, who have an enzyme
1:46:08that destroys caffeine in the blood, so
1:46:11caffeine has no effect on them.
1:46:14That's the person who can drink a
1:46:16coffee at 11 PM and be asleep half an
1:46:17hour later. Then there are others who,
1:46:20if they drink a coffee after noon, are
1:46:22bouncing off the walls 6 to 8 hours
1:46:24later. So, there are always responders
1:46:28and non-responders, but the body of
1:46:31evidence regarding caffeine is positive
1:46:34.
1:46:34Hm.
1:46:35Now, uh, caffeine also increases fat
1:46:39oxidation,
1:46:42meaning it helps you lose fat.
1:46:43Sure. But here we enter another topic:
1:46:46effect and the magnitude of that effect
1:46:48. So,
1:46:49okay,
1:46:50coffee burns more fat. That is an
1:46:53effect. Yes or no? Yes. What is the
1:46:56magnitude? We're talking about
1:46:58milligrams per day.
1:47:00Sure.
1:47:00Otherwise, everyone who drinks coffee
1:47:02would be skinny.
1:47:04And that
1:47:04you wouldn't need to do aerobic
1:47:05exercise.
1:47:06You accompany it with a donut.
1:47:07You wouldn't need the coffee. You're
1:47:08burning the donut.
1:47:09Ah, well.
1:47:10But that's really what fat burners do.
1:47:13It's like they put more acceleration
1:47:15into the body; they speed up your
1:47:16metabolism.
1:47:17Okay. So, was this clear—effect
1:47:19versus magnitude?
1:47:20Yes.
1:47:20So, what does the lying influencer tell
1:47:24you?" A scientific paper showed you,
1:47:27and it shows you, it's statistically
1:47:29significant. "" This burns more fat
1:47:32than not. "For example, training while
1:47:33fasting burns more fat than not
1:47:34training while fasting, but at the end
1:47:36of the month, your skinfolds are the
1:47:37same. That's fine, there's no
1:47:40difference. Uh, coffee, grapefruit
1:47:44while fasting helps burn more fat. Mate
1:47:48has an effect, it burns more fat, 24%
1:47:51more calories when we exercise. That's
1:47:53true. And, okay, it's an effect, that's
1:47:56fine. And what is the magnitude?
1:47:59Insignificant, clinically,
1:48:01metabolically, insignificant.
1:48:03Right.
1:48:04Mm.
1:48:04I see. So, the fraud will tell you
1:48:08about the effect and exaggerate
1:48:09everything, but people want those
1:48:11exaggerations, they want those
1:48:12solutions. Fat burners, you have two
1:48:16types. You have those that have
1:48:18prohibited substances, not declared on
1:48:20the label,
1:48:22not declared,
1:48:23not declared on the label. It’s full
1:48:26of positive doping tests for what? For
1:48:29substances that weren't on the label,
1:48:31especially supplements from the United
1:48:33States. And there are two groups that
1:48:37have the highest amount of undeclared
1:48:39substances. Fat burners and
1:48:41pre-workouts.
1:48:44Wow.
1:48:45So, what do they put in them?
1:48:47Pseudoamphetamines, for example.
1:48:49Wow.
1:48:50Yes. Or sibutramine to take away your
1:48:52appetite.
1:48:55So, uh, it works, people finally start
1:48:58to see it work, because all natural fat
1:49:02burners have an effect, right? Is the
1:49:05magnitude significant, right?
1:49:07And the OCP,
1:49:09uh,
1:49:09the PIC is pharmacology. Pharmacology
1:49:12works in an impressive way.
1:49:17Is it good for society, these PICs, do
1:49:19you think? Or is it bad?
1:49:21And while you’re using it, yes, but
1:49:23what happens after? If you don't change
1:49:26your habits,
1:49:26sure,
1:49:27it comes back. But well, it’s a
1:49:29pharmacological issue and I’m not a
1:49:32doctor, I don’t give opinions on
1:49:34pharmacology, only that it works in a
1:49:36brutal way.
1:49:37How, how does it work in the body? What
1:49:39does it do? I don’t know exactly, but
1:49:42I understand that it inhibits appetite.
1:49:45It inhibits appetite,
1:49:46but that’s a question for a doctor, a
1:49:47biochemist, not for me.
1:49:49Okay.
1:49:50Uh, but for example, creatine compared
1:49:52to steroids is night and day. The
1:49:55difference is impressive. Creatine
1:49:58isn't even close
1:49:59to what a steroid gives you,
1:50:01right?
1:50:02And a natural fat burner,
1:50:04what does it really do?
1:50:05Nothing. With luck, you lose 900g. and
1:50:12it plateaus compared to, I don’t know
1:50:14, these drugs to inhibit appetite. Are
1:50:19you talking about half a kilo versus 10
1:50:20kg?
1:50:21Right.
1:50:22Wow.
1:50:22No, it’s not night and day.
1:50:24Pharmacology is a different category.
1:50:26And, uh, for my part, to wrap up, uh...
1:50:28it looks like a new pyramid has been
1:50:30released, right? In the United States,
1:50:32or new nutrition studies that have
1:50:34caused a bit of a stir, uh, could we
1:50:35explain a little about what happened
1:50:37and what your opinion is on it?
1:50:40Well, what happened is they changed
1:50:42sponsors.
1:50:46Before, uh, before the sponsors were, I
1:50:48don't know, companies with more carbon
1:50:50threads. Now the sponsors are, or the
1:50:54representatives of the new committee
1:50:56are all people with a long history in
1:50:59the ketogenic field, belonging to the
1:51:01Atkins Foundation.
1:51:03So, it is true that studies are paid
1:51:05for. I mean, there isn't a food
1:51:10industry group in the United States
1:51:14that hasn't funded studies,
1:51:17universities, uh, nutritional consensus
1:51:21committees. They have all done it. Uh,
1:51:25but the meat and saturated fat person
1:51:27says," No, it's the sugar's fault. ""
1:51:31Sugar says, "" No, it's the fault of
1:51:33eggs, meat, or cholesterol, saturated
1:51:34fat. "" Everyone blames each other.
1:51:37Yeah.
1:51:38Why? Because if you generate news that
1:51:43affects the quarterly earnings, that is
1:51:46, the balance sheet of this industry,
1:51:50whether it's dairy, meat, fruit and
1:51:53vegetable, nuts, whatever, you create a
1:51:57small bias and you increase sales or
1:52:01decrease them, the result for the
1:52:05shareholders of that company. Goes up
1:52:10or down, they fire the CEO or they
1:52:11appoint one or promote them. The gain
1:52:15is so big
1:52:16that they are playing with that.
1:52:18But that's extremely dangerous, isn't
1:52:19it?
1:52:21To a certain extent, because they can't
1:52:23do whatever they want. For example,
1:52:25this committee wanted to say that
1:52:27saturated fat doesn't matter, that
1:52:30people should eat saturated fat. And
1:52:32the drawing is very different from what
1:52:34is written in the fine print. The
1:52:36recommendations. The drawing
1:52:39prioritizes what you call butter.
1:52:43Yes,
1:52:43which is saturated fat.
1:52:46All the meat you want, which is fat
1:52:48with saturated fat, cheese, whole dairy
1:52:50, uh, you get the point.
1:52:52Yes. Yes. Okay. But if you read the
1:52:56recommendation, they go back to the
1:52:58same as before, no more than 10%of
1:53:00calories from saturated fat, because
1:53:02there is so much scientific evidence on
1:53:05the matter that if they say otherwise,
1:53:07they start getting sued.
1:53:09Right, this is like those tobacco ads
1:53:11where they put an athlete smoking, they
1:53:12wouldn't do that. Exactly.
1:53:14No matter how much is paid.
1:53:15Exactly. So, what did they do? Maybe
1:53:17they used a visual trick. The pyramid
1:53:21doesn't match what they're saying. Wow,
1:53:24that for one thing, right?
1:53:25What exactly does the pyramid say? Or
1:53:27that they've changed.
1:53:27But don't worry about the pyramids
1:53:30because scientific research from the
1:53:33last 20 or 30 years indicates otherwise
1:53:36. For example, the '92 pyramid that
1:53:39everyone criticizes and blames for
1:53:42obesity. The one whose base was cereals
1:53:45, then fruits and vegetables, then meat
1:53:48, then dairy, and finally
1:53:50ultra-processed foods. Do you know what
1:53:54percentage of the US population
1:53:55followed that pyramid?
1:53:56Very little.
1:53:57Between 3 and 5%.
1:54:00In the end, people eat whatever they
1:54:01want, you know?
1:54:02People eat what they want or what they
1:54:03can,
1:54:05right?
1:54:05Due to their economy or their culture.
1:54:08So, uh, how is it? Uh, that pyramid is
1:54:12very similar to the South Korean and
1:54:14Japanese pyramids, which many people
1:54:17actually follow because, well,
1:54:19economically they are based on rice,
1:54:22tofu, vegetables, this and that; and
1:54:25meat is a complement to the stew or the
1:54:28pho or whatever they are eating in
1:54:30Vietnam and those countries, and those
1:54:33countries have impeccable health. So, I
1:54:38don't worry about the pyramids because
1:54:40almost no one follows them,
1:54:45but it gives influencers fodder for one
1:54:48stance or another to say, "Hey, we were
1:54:51right." See,
1:54:58Francis, thank you so much for this
1:54:59conversation. It was just as incredible
1:55:02as the first one. A pleasure to be here
1:55:04with you all. Thank you so much for
1:55:06everything. I hope it's helpful and you
1:55:08like it.
1:55:08My goodness, I loved it. I hope you
1:55:10liked it too. You know the drill, share
1:55:11it, subscribe to the channel, since
1:55:13over 70%of the people who watch these
1:55:14podcasts aren't subscribed, and you
1:55:15support us a ton, truly, from the heart
1:55:17. And we'll see you in the next episode
1:55:18. Bye.

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