# Longevity & Biohacking Meetup Live — ETHChiangMai

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Source video: Longevity & Biohacking Meetup Live — ETHChiangMai
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Duration: 02:05:37
Transcribed: 2026-07-27 · deepgram nova-3 · PIT BULL harvest fleet v3

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[00:01] Hi, everyone. Welcome to the four c's longevity and biohacker meta. So I'm glad to see you guys in this morning. And I think all the oh, can you help me? Oh, okay. Can you help me right now? Okay. I'm sorry again. Hi, everyone. Welcome to the longevity and biohacker met up from four six. I'm Rebecca,

[00:26] the organizer of this event. It is my, honor to see you guys today, and I think longevity is more and more important in this society. So this is the reason why we host this meta. We want more by hackers. They can meet with each other to share the experience and to explore more more things in this field. So for today,

[00:51] January nineties, we just get together here and we have a lot of sessions about longevity field. And I hope everyone can enjoy the time today. And for now, I just have a short introduction of our event today. So from 10:00 until 12:30, we'll have three keynote speeches.

[01:15] And the the first one is from Xiaoho. Her topic is from traditional clean nickel medicine to AI plus health care. And second topic is from, the accidental by survivor, decoding my biological stack with AI agent.

[01:38] And the third topic is from Nelson. His topic is five practice, five foods, and five supplements for better mood and cognitive. And for lunch, start at 12:30. We will enjoy the blueprint blueprint healthy lunch from Brian Johnson, and we already have one week test before. So I am sure you guys will have a good experience during the launch.

[02:08] And also, we can discuss about the health topic during the lunchtime. And in the afternoon, the most important part of our matter today, We will enjoy the ice bath with Jason, a very professional couch for ice bath. And from 4PM until 5PM,

[02:30] we will have some semantic roundtable. The host is Manny. He come from India. He's a life design and mental health coach, and I believe we will enjoy the time with him in that time. And in the evening, we also have a screening discussion session. We choose to watch this documentary, which name is longevity hikers.

[02:53] So we can discuss after this session. And this is the introduction of today's events. So let us welcome the first speaker, Xiaohue. Okay. So

[04:43] very thank you for everyone to attend here, and especially thank you for Rebecca. Thank you for inviting me here because maybe oh, k. Sorry. Maybe I'm not someone. Okay. Okay. So my query is good. Okay. So

[05:09] maybe I'm not someone who already achieved a lot. It means I don't have a company. I don't have my own enterprise, but I'm really a person who are interested in this topic, longevity. And I will try my best to share my experience and my thoughts with you guys, and I welcome every discussion or communication. And so first, part one.

[05:44] Okay. Okay. Okay. So first thought, I will talk about myself, my medical journey to AI and health care. So in 2017, I go to my university to study my clinical laboratory diagnostic degree. In the

[06:06] last year, I spent one whole year to intern and rotating in hospital departments, including the clinical labs, pathology, hematology, and some microbiology and those kind of stuff. So after those internship in hospital, I just find, maybe I'm not. The hospital, the library staff, laboratory staff is not fit for me. So I go to my first company,

[06:36] diagnostic company, doing I doing technical support for both diagnostic instruments and, reagent. And my role was to help clinical lab physicians to help them how to use a machine, how to interpret results, how to assistant diagnosis.

[07:00] And after about two years, I would just give a short brief brief about myself because I will talk about more later. And after two years in laboratory industry, I go to a company, I think most of you know, Johnson and Johnson, and in the, like, trophy, theology, technician support. And in that role, I worked inside the operation room to support radio frequency

[07:28] ablation procedure. And the one of my main task was to build personalized cardiac model before the procedure to make sure that doctors are doing right thing in the right cardiac place. And after that, maybe after a half and one year and a half, I met a great opportunity

[07:52] to work in a company. Their product is I don't know if anyone heard about DBS, the deep brain stimulation. It's something related with the brain computer interface related stuff. Okay. So my role was both technical and self support. And now, currently, I just quit my job maybe three year three months ago, and I try to

[08:20] find out how can I combine my medical background and with, you know, modern AI or any other technology? So back to our topic today, the longevity. So how we define longevity here? We all heard about it, but what do do we really mean longevity?

[08:43] Anyone want to share their opinion? Oh, anyone? Pan, help me. Do you want to show you your thinking about how you define longevity? Live better. Yeah. Yeah. That's great. So so I think most of us think longevity is not just make us live live longer, not live longer, but live better. Right?

[09:09] So I I we know a lot of person, they try to do something in longevity. And what they want to do is remain, for example, maybe 30 or 35 years old, the situation for a long time, not not live like maybe 70 years old for a long time. We all know about it. Right? So

[09:34] how we really make us live better? So to the first part of my job, I do something in diagnostic. Let me think about one question. Is normal is isn't universal? It means who define the normal?

[09:58] How we know if we are normal? Oh, we go to hospital and they draw a blood and give a lot a lot of test results. But how could we know if we are normal or not? Even the doctors think about this question every day. Anyone know how we know the normal range? How we get it? I mean, how we get the range?

[10:25] Yeah. Yeah. You're right. Yeah. Yeah. Yeah. Yeah. You're right. But so when we talk about test a lot of people, so how many people we should test? And where are they come from? Those people? For example, I'm from China. So China is a huge company. It's from no sounds a very big part. So if we want to give the rage for old Chinese person,

[10:50] should we test from nose to south? Oh, how we define? Okay. So actually, in our daylight, the real rate is from we call the expert con consensus. Yeah. It means a lot of expert who are really good at this part. For example, maybe some kind of cancer. And they are together to have a lot of meetings, a lot of conference. And one day, they say, yeah. Finally, we

[11:21] come into one agreement. So maybe they will choose two or three or some hospital and choose maybe from age maybe 25 to 55, maybe. And they will choose maybe 10 or 100 or maybe 200. It depends on, you know, different experts group. They have different opinions. So from those kind of person. And finally, they get a rage. And they say, oh, this age is for every for at least in China, this is for everyone. But is that really for you, for our individual?

[11:57] Maybe at least when we want to define if we are sick or not, this rage is okay. But if we're not sick, we're just we're not not feel good, but I want to go to Huddl to check if should I do something? It's not means we should take medicine, but maybe we just should we take about our, like, sleep, our diet,

[12:20] our exercise part, or whatever? So my in my opinion, I think maybe one day, we will have some little spatch put on maybe our skin, and it will help us to a little bit blood and to test our daily test. And then our person will have one rage for our normal rage. It's for individual. Maybe and

[12:45] that's the first question. So another question is, if we are in the normal range, does that means, I'm okay. I don't care about my house. And so I think the normal range is not enough. We should pay attention on the trade. It means even we are in the normal range. But when we see, okay, so the number may be 1, two, three, four, five. Oh, maybe the range let's take it as simple. So the range is 5 to 10, and the the first time is 5, and next time 6 and 7. Oh, they are all normal rate. But we see the trade is up. And maybe the day after

[13:23] maybe maybe two months, it will up then 10. But before we go up into 10, we should care about. We should do something. That's the trait. So we should care about trait. That's how we should test our normal blood or whatever, urine or whatever to care really care about ourself.

[13:45] Yeah. That's one part. And to the next part, that cardiac electrophysiology part. Okay. So in this company, our result is more aggressive. It means we will go to take some operate. But it's just like the diagnostic stuff.

[14:08] Who makes a decision that should we take the upgrade or not? It's just similar, you know. We also have some experts group and they give us some ECG normal range. And if you are in the normal range, and you're okay. But if you are in the out of the range, maybe you should take some nomadic medicine or some operation.

[14:34] It's very small. But for some young people, even the doctors say, ah, maybe you are out of the range. You'd better take some small operation. But some young people, they think, I think I'm fine. Although, maybe I feel some faster heartbeat sometimes, but most time I feel okay. So they refuse to take operation. But some old people are not okay. Some people who are in a a little bit old age, and they think,

[15:01] even I think I'm fine right now, but maybe later when I in a more older age. At that time, even I want to up have operation, but I can't. It means, you know, our body if you want to have operation, you should be in a good body situation. If you are too old or you have some other disease, you want but you can't. So

[15:26] what is the right time to take some operation, some necessary operation is a good question for everyone. And in the the second part is because it's a short meeting a short sale sharing part here, so I want to dig into a lot. So if anyone are interesting, you can connect me later.

[15:50] And in the next part is the DBS part. So for these products, there are some person, they are in the late stage of, for example, some Parkinson's disease or some people shake a lot. They don't have Parkinson's, but something happen in their brain, so they shake every day. It means their quality of life are very terrible. So they want to improve their quality of life. Everything is fine. They can eat. They can sleep. But just, for example, when they hold a mouse, the hands shake,

[16:23] they can't stop it. They want to make their life better, so they try to have some surgery to put stuff in their brain. For example, I will show you just the the real picture, and it's have no privacy information. Okay. It's

[16:46] nothing. Privacy. Okay. So that's the first job I have. So there it means some blood cells. And when you go to a hotel, they will give you this blood cell is this number and it's higher or lower. And they will give you results of are you sick or you are normal. And they will ask you to

[17:09] take some medicine or take other actions. And the traits, for example, those are the traits before some surgery or after some. It means those are the number before surgery and those are number after surgery. And they will change and we keep monitor the change.

[17:32] And in the next hospital okay. So this is Johnson Johnson. I am in operation. I will be the one who take this computer and they are doing some stuff there. And we will have everyone's, you know different people have different hard situations, so we will model the hard everyone's hard first, and we will do some stuff. And the next one is yeah. So

[18:02] the DBS is have three parts. So the first part, it's called generator, and it's have it can be a battery, also a battery battery. And it's a leads and it's some stuff in the brain. Okay. So some people, they try to make their life in a

[18:27] better quality, so they would do those kind of operations. But it's just like before those two situation before, who define if we need this operation or not. Not everyone can have this operation because it's just like I said before, different people have different, you know, body situation.

[18:51] Some people are too severe to have this operation, and some people, they can't control it. And after we have this stuff in our mind, we should adjust the different, like, electro indicators. We should adjust a lot of stuff later. And in modern science

[19:13] research, someone said that this stuff can help cure some how to say pan health? How to say? Depression. Someone say it can help fix with depression. It's still in the clinical research procedure,

[19:35] but someone say, yeah, one day it will help. So if one day it will help some mode situation where you try it, I keep ask a lot of questions. So it's open to communicate with you guys later. And so the last part is about the AI with our house in the future. So I keep doing those kind of stuff to

[20:00] try to make some stuff. And even maybe one day, I will make my own company or have my own enterprise, whatever. And for example, they can continuous monitoring your test and help you to analyze your test and skin sensing or whatever, a lot of that. And I also interesting. We are this whole building is for Esri, so it's about web three industry. So maybe one day,

[20:28] we can combine blockchain with house monitoring and could transform your house data into your own digital assess. It's not only controlled by hospital or some, for example, insurance company or whatever. We can really hold our digital assess by our self. So that's everything I want to share.

[20:51] And I just keep giving you questions, and those are all the question I want to communicate, discuss with you guys. Anyone want yeah. Yeah. That's why you talk about digital asset. Yeah. Digital asset. Mhmm. Yeah.

[21:14] For example, if you go to a hospital so there will be a lot of hospital. And you go to one hospital and the hospital says, I want to know the previous test of your house to test to to make documents better than

[21:38] it's at your assessment. And for example, if the insurance company say, oh, if you want to get insurance, we need to know your previews test for them. We will show them. And it's unchangeable on Web three. So mhmm. In that one. Maybe it's in my mind, and I didn't really make it real. So I will still

[22:00] keep figuring out. K. I'm doing yeah. If I I think maybe. Yeah. It's everyone our our own self individual

[22:30] asset. Mhmm. But I think maybe for myself, it's very difficult. But if I cooperate with some company, with some government, maybe one day it can be true. Maybe. Yeah. Okay. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. You're right. Yeah. Yeah. Yeah.

[23:04] Of course. The easy way is it's just, you know, you put some

[23:55] how to say electrodes. Right? Yeah. You just put some electrodes to some place. Okay. So the brain is very complicate. And you put a place you really want to put. Oh, there will be another picture. Yeah. We need to know where we want to locate it. Yeah. Yes.

[24:18] Those all you will put a location. It's like it's not like a machine, but it's a system, location system. And you would take a lot of MRI picture and help you to know where we want to be in and are we really in that place right place. And we were testing the in the procedure to make sure that we are in the right place, and we put the electro stuff in that. And after we put the stuff in, it start

[24:50] to you can control the elect, the how heavy and how loud the the electro kit. You can control it after the procedure. It's a very complicated step, but you can search it on Internet. So DBS. There is a company, a very big company. They do have this

[25:14] product. Yeah.

[25:55] You know this company. Right? You know this Medtronic. Yeah. They have this product. You can search on their Internet. It's very we yeah. Yeah. For Parkinson person, this device have been using for maybe at least twenty twenty years. It's yeah. The market is we owe Parkinson's person, they do use this device for a long time. They do. Yeah.

[26:22] But it's still in, you know, research because the brain is completely so everything is still in the research. Yeah. So mhmm. Yeah. It's just some kind of brain

[26:45] BCI. Just kind of BCI. What? The question is what? What's that? I'm not sure. I'm

[27:09] not sure. You should search. They are related stuff, but they are not exact yeah. They are not exactly the same. Yeah. And you have a question? Yeah. Yeah. You're right. So first, even you ask different doctors, they will give a different answer. Yeah. And two, it depends on what kind of questions you are asking. Is that question really have only one answer or do they they actually have a lot of answer? And the third one is,

[28:43] you know what you really want to ask. So you keep asking the AI then finally, they will give give you the right answer you really want to ask. That's how I Make an average? Do I make an average with the various answers? Make an average for yeah. I just keep asking. I just keep asking. Yeah. And I think maybe AI,

[29:06] because the technology is a is grow and one day maybe they will be smarter, maybe, just like our human brain. Yeah. Yeah. Yeah. Okay. Okay. Where is Rebecca? Rebecca? Rebecca. Where is Rebecca? I can take a short break.

[29:51] Oh, yeah. I I am finished. I'm just Yeah. I I finished. I just want to make all audience all of us, you we should know our health our our house is our future. So is this we should have our individual assess of our of our house as

[30:15] house data. Okay. I finish. Thank you. And I'm willing to communicate with all of you. And if you have anything interesting with me, you can just come here. Okay. So thank you for Xiaoho's

[31:27] speech. And the next one is from Panjesong, and the topic of him is the accidental cyberbugger, decoding my biological stack stack with AI agent. So okay. Let's start. Hello, everyone. I just realized young people are not know what is Cyborg.

[31:51] So I just do one sentence in a broader sense. A cyborg is a person with a device in their body that help it works. So yeah. So I'm Pancho Zhong. So and a quick disclaimer, I'm not a doctor. I'm not a professor. And and I'm I'm not I'm not a biohack qualified biohacker.

[32:14] But it's this all things I like to share is all my personal projects. I call myself an accidental cyborg because part of my heart is mechanical. So and rest of rest of my body is like many sensors. So today, I'd like to share one simple idea. Yeah. We all have more health data right now,

[32:43] easy than before. But without the right tools, it's really hard to use. So I think AI agents can make it much easier if we verify. Yeah. So first, a bit of context, very quick. I was born with heart defect. I think at least three heart defect. But and I take two major heart surgeries. One is when I was three years old, and another one is, like, my when I was 20.

[33:15] Yeah. So I have to take warfarin at the rest of my life. It will slows my blood clotting. But and because of my heart problem, I have a little elevated blood pressure. So I think it's a little bit hypertension, borderline hypertension. Yeah. So I'm very careful with my house. So I prefer slow,

[33:40] boring improvements over extreme experiments. Yeah. So and my goal my health goal is, like, simple and long term. I just want to keep my blood pressure in a healthy range. And second one, improve my heart health and cardiovascular

[34:05] fitness. And third, I want eat good things and for long term health. Yeah. So and some I want to clear about I'm not trying to do. I'm not and it that's that's not my priority. So I'm I'm not I have I don't need to gain much muscle. And because I have to

[34:30] sustain a not high heart rate zone because my doctor told me. So and I I prefer I don't I'm not doing extreme diets or short term hacks, and I'm not chasing perfect number. I care about about trends and better decision. Yeah. The first part is my diet.

[34:57] Pretty simple. I eat more fiber. I have to eat more fiber because if you eat less fiber, you will know everyone will bleed somewhere. Yeah. So I have to eat more fiber. And I because of the high blood pressure, I have to eat less sodium and eat eat less added sugar. So I tried to replace my snacks with fruits,

[35:20] choose zero sugar drinks or purple tea. Of course, I have I have little bit sensitive to the caffeine, so herbal tea is better choice for me. And last one, think is very basic baseline diet. I think dietary guideline for America is very good. They just update the the the document. They just updated the doc, I think, two weeks ago. So I think for most people, you can just understand

[35:49] how category your food like protein, seafood, vegetable, fruits, and whole grains. Yeah. Pretty simple. So next. Now I have a lot of data. I track sleep since 2011. I think start from the iPod touch with app called Sleep Cycle.

[36:12] It's a long very long time. But I also have Apple Watch where since day one, more than ten years of data. And I start to wear glucose continuous glucose monitoring. I don't have diabetes, but I like to know how when after I might eat, how it affect my glucose level, blood sugar level. So I eat I wear like two months, near two months.

[36:39] And of of course, I did I have my DNA data, core DNA data, so I can deal I can I can process? I have a watch data. I have more than three thousand days, and I won on 90% of the days. Yeah.

[37:03] And CGM, I wear it right now, like, in my arm. And you see the Abbott and the Dexcom in the early twenty elevens 2011 twenty tens. They have normal people can buy, but with prescription. But for Chinese brand,

[37:26] because the Chinese FDA has approved this kind of equipment, medical equipment, So many Chinese brands are starting to this area, and the price had dropped dramatically around $2 $200 per month to, like, under $30 per month. It's pretty cheap right now. And for diabetes diagnosed with diabetes,

[37:49] you can some cities can cover it by the public health insurance. Yeah. So it started with people for people with diabetes, but now it I think it's also marketed for wealth wellness and for normal person. These are the data from my

[38:12] CGM. You can see I drink milks, potato chips, lemon teas, or just chocolate. You see the liquid one makes huge impact to my sugar level and very quick and very strong. Even you should you choose a low low sugar level food. Yeah. Low sugar level liquid drinks. Yeah.

[38:47] It's chocolate. It's chocolate. I do need to be specific. Yeah. You know, different chocolate is different, I think. Yeah. DNA data. Yeah. You can do whole gene genome sequencing or genotyping array testing.

[39:13] Like, you can start with a $100. I think it's for normal people, you can just do the the the the genotyping array testing. It's like a $100 everywhere. And you can get a if if the they they also they will give you a report and raw data. I think when I get the data, it's like three d 30 megabytes.

[39:37] You can use and deal with AI agents or process later. Yeah. So AI agents. Yeah. Now we got to the main tool. AI agents, especially coding agents. I've tried several, like Cloud Code, OpenAI Codecs, or Google Gemini.

[40:00] But remember, the agents is different from what we use at ChatGPT because agents can plan, execute, they can run code, they will analyze your data and run Python code, analyze it, and then iterate for several times. So they can help you with deal with your data.

[40:24] But, you know, they are not perfect. So I have to cross check or you can use it. Yeah. I have a question. Yeah. Would you consider that intermittent fasting or long long term fasting is too much of a stress in your condition?

[40:48] You mean fasting to not eat food? I've tried. Yes. Actually glucose level. Yeah. Yeah. Yeah. I don't eat at breakfast. I don't eat breakfast, so I can't monitor my glucose level. I can try at wide one food each day. So would you say the fasting is is reasonable for your situation? I have many other situation because my stomach

[41:13] has more acid, so I'll eat less food. It will help my stomach health. Yeah. And that's another situation. Yeah. Yeah. So agents, some practice. Yeah. So everyone can I don't know about Android, but but maybe it also can? Yeah. But for for Apple, it's easy.

[41:41] You can just export all data from Apple Health app. For me, three thousand days is like three gigabytes of raw XML, but it will give you a compressed one. You can decompress. And after you get the three gigabytes file, then you can analyze it with all kinds of coding agents, you know. Yeah.

[42:04] The the the the easy one you can use, just you you just direct to your directory. I put my Apple house at at you can see the downloads, Apple house export data. And then you can use the AI model, GPT 5.2 codecs, reasoning level x high. Maybe you you will have a better model in the future. But right now, you can use the best one is this.

[42:33] And you can just ask a very quick question. The folder contains all data exported from Apple House. Please help me calculate how many days I wore my Apple Watch. Yeah. And the first answer is like three minutes. A few minutes later, it give me a number with that data range. But I I remember the data is wrong because, you know, I I think I were aware of what since

[42:59] May 2015. So I asked him to verify verify. And after verification, after he run out again, seven minutes, he give me a this is why verification matters. Let him to recheck if on the bug. And because based on my definition of where Apple Watch, he will give me some examples if I and if that they have any Apple Watch record or Apple Watch high rate record

[43:32] or any activity energy, but it's not important. You can just choose one. Yeah. Yeah. That's your definition. It help you to just get these answers. Next one, you can be a little bit complicated because, you know, we have many metrics in Apple Watch. You may have HRV

[43:54] or resting heart rate, RHR. You may know interesting how metrics a and metric b correlated. You can just ask him to help you to calculate this kind of the the the correlation of two metrics. It turns out, in five minutes, give me an answer.

[44:18] I really don't know how to explain in English. Yeah. And but you can read the the one example. It found a weak negative relationship between these two metrics. HR when HRV is higher, the resting heart rate tends to be lower. And but the effect is small, so it can't prove anything, but you can use for other metrics. Yeah.

[44:46] Much complicated one, I do hiking regularly through 2024 and the first half of twenty twenty five. So I have a window. So and I have a long dataset, so I compare periods with more hiking and less hiking. But the honest answer is, it maybe it helps a little.

[45:08] The the cardio fitness or the hiking will help me to improve some of my metrics, But it's not a clear win and it's not proof. The pattern looks slow, not day to day, maybe week to week or month to month. I also improve iterate my my algorithms and analysis plan in the future. Yeah.

[45:35] And so the process is you can design the analysis plan with GBT, Gemini, cloud and execute with the coding agents. Yeah. And of of course, you can analyzing DNA using this kind of tools. I'll be quick for DNA part. The first question is pretty easy. I've placed my genetic data in folder. Please review it and tell me my most 10 important health risks.

[46:04] The first time, the answer is not quite good, so I add one thing. Can you find the citations from authoritative paper or reputable websites? So he finds out, like, 10 health risks for me. The the first one is correct. I have lactose intolerance. That's why I drink lactose free milk. Yeah. And he he listed the source

[46:30] and what is my gene type because I have given him my gene data. Last example is pretty pretty funny. I let him to guess my MBTI type based on purely based on my gene gene data. It has a wide speculation,

[46:54] not a scientific results, perhaps something like I n x x. Yeah. But I think it's correct for me. And I have men I have a community. We've tried this kind of magic things. They all seems quite accurate for for us. Yeah. So

[47:18] to close, I just want to know collecting health data is easy right now, but using it is hard. And I think AI coding agents can reduce that gap. But, you know, AI is improving, so it's not reliable by default right now. So verification is part of the workflow. And maybe you can do this kind of things. You can pick one simple metrics you already have,

[47:46] like steps, sleep, weights, or heart rate data. And look the trends of that three three months and ask AI to design a simple analysis plan in your language, English or Chinese, whatever. And you can use a coding agents, let it run the code. And third one, you can run a one small experiment,

[48:09] one change at a time for seven days and you can collect the collect the data to see if there is any improvement of your other metrics. Yeah. So that's it for my sharing. Assistant. Assistant. Yeah. Sure. Yeah. Product.

[48:35] Yeah. Maybe someday because, you know I don't know. I've because the AI improved a lot, so I don't have standoff process product. SOP. I don't have a real SOP right now. Yeah. Repeat

[49:00] the question. Oh, I mean, those kind of data can be your own individual asset asset. So now only you pay for those machine watch or AI agent or you pay a lot of money on them. And maybe one day, some people have to pay for you to buy your own data maybe. Right? So how you make it happen? It's just someone have asked before. And how you make, for example, a lot of people have their own data and to help us expand our healthy range or other to help the science,

[49:37] you know, growing? Yeah. I think a good question. I don't know. Maybe there was a platform can be the data be the price to me. Yeah. I like to you know, right now, there are some research level platform like Apple Health Research or all kinds of research you can

[50:02] provide, upload your personal data, but they are all for voluntarily. Yeah. But you have all your personal private state type of they are all centralized. Yeah. Yeah. Yeah. Yeah. Yeah. Now, it's freely. And I have to trust Apple or other company. They won't share my

[50:28] medical data. But I know the in some country, it's a very strict legal, I don't know, regulation of that data. Yeah. Yep. So which agent in your experience works best with the DNA data? I I think for my best, I like Cloud Code. Yeah. Cloud

[50:52] it's different. Cloud Code can can can search online for the real genetics. But for codecs, it's very hardcore. They it will download data from genome dataset, a very few data, and runs a Python for you to calculate. But it's a long too too too long for many people, but you can try. Yeah. No. No. No. Did you search online for your yeah. Yeah.

[51:23] Did did they say NEJM? Frontio, FTO. Yeah. Different sources. Different sources. You can ask him to ignore some sources or at least three sources reputable website. Yeah. Yep. Yep. So you you mentioned at the beginning about fiber

[51:46] for your diet. Yeah. So you mentioned fiber Yeah. In your diet. And I just didn't hear. You said there was a reason for consuming more fiber, I just missed that. It's complicated. I don't want to be specific because, you know, if you eat less fiber, you will know some somewhere in your body will bleed. I don't know if you get this. Wait. Wait. Wait. Wait. Wait. If you eat less fiber

[52:11] Yeah. Somewhere in your body, you will bleed. Yeah. Everyone. I don't know if you got I don't know the exact word of that. Yeah. You will It could be a minima. You know? Yeah. Yeah. Yeah. Yeah. Pooh. And you will yeah. Yeah. Yeah.

[52:34] Constable. Thanks for that. Okay. Yeah. Okay. Got it. So so and I'll take waffering, so I need to take care of that thing. Mhmm. Yeah. Any other questions? Yeah. So it's very exciting to compare

[53:02] your your genetic data Yeah. And and see what AI comes up with. Yeah. And I was thinking it could be fun to compare it with the state of the art. Like, for example, at Nebula Genomics, you can get your whole genome sequence Yeah. Yeah. A few $100. Yeah. For a $100. Yeah. And it gives you specific reports

[53:25] for Yes. Each condition as Yeah. As soon as the the papers come out. Yes. Or maybe not as soon, but of course, is a delay. Yeah. I'm just wondering how it would compare to these new AI. Yeah. Yeah. Yeah. Good question. You know, after everyone do whole genome sequencing or just genome test,

[53:47] you you will every company will give you a report. Yeah. And in that report, it will say you have some high risks of some diseases. And and but we our understanding of the genome things are improved in the future maybe. So if you get raw data,

[54:11] you may use the new research paper to understand your data. And the report you get, it's a snapshot. Now, it it may not update in the future. Yeah. I think that's the biggest difference. What what I'm saying is that if you use this particular service, it updates with the new research. So you only know to scan your genome once.

[54:36] You get the whole genome. You get all the data. Yeah. And then it updates with with the new research. As new research results come out, they update it. They personalize it for you. Yeah. Some some company are doing this right now, but not all genome sequencing company will do this. I think. Yeah. So as I mentioned before, everything changed. Even

[55:05] most genetic stuff, they don't change. But I think those non change stuff is obvious. So you don't even have your genetic, but something change that you need to have some tests. So will you for example, now you do one test, genetic test, and maybe one year later, two year later, three year. Something will change. And

[55:28] do you think so? And sometimes you think the result is not so right. Maybe it because your body change, not because the results is not right. Maybe. Right? I don't have the the the the knowledge to answer that. But maybe yeah. Yeah. Okay? Okay. Okay.

[55:58] So that's it for my sharing. Thank you. Sorry?

[56:40] Can I put it in here? I mean, here. Yeah. Yeah. It is better. Yeah. Okay. Thank you for sharing. And the next speech is about five

[57:02] protect practice. Yeah. Five food and five supplements from Jason. And we will have lunch after his speech and because some some people perhaps don't attend activity in the afternoon. So when you leave, please scan this QR code to fulfill the questionnaire.

[57:25] And thank you so much. Okay. So let's welcome Jason. Nathan. Sorry. How is everybody? Good? Alright. We're gonna set up for, like, two two minutes. Alright.

[59:34] I decided to do this last minute after watching this, really interesting guy's presentation. This is have you has anybody heard of Function Health? Is anybody from The United States? Okay. Great. So it's becoming really trendy. There's all these little startups popping up to make, you know, running your labs, like comprehensive labs, something that used to cost

[01:00:04] thousands of dollars. It was, like, really cost prohibitive. There there's a lot of companies that are making this more accessible for everyday folks such as myself. So, yeah, I'm gonna refer to this, but most of this is kinda old school. I'm gonna do, like, a whiteboard presentation. Hope you don't mind. I think it'll be fun. First,

[01:00:26] I just wanna ask, like, I I was wondering how many in the room are wanna live to a 120. Good. Alright. Oh, you'd wanna live to a 120. That's great. I was wondering if how many of the people in this here in this room have your diet dialed in pretty well. Yep. Is it does being in Thailand make it a little harder?

[01:00:51] Okay. A lot of seed oils, sugar, temptations, not a proper kitchen. Right? Yeah. Okay. Every time I go back home, this was better before. It's like I'm only eight point six years younger than my chronological age right now. But before, I was 10. So every time I I spend time in Thailand and go back home, it gets worse.

[01:01:16] I'm I'm really working on that. So if we get a meetup and, like, support each other in being healthier, I'd really appreciate it. Let's see. Yeah. So just a little bit about me. My name is Nathan Villarante. My chronological age is 48. My biological age, the last time I measured it, was 39.

[01:01:43] Sorry. I'm a psychotherapist. Been in practice since 2011. I specialize in substance use disorders, mostly alcohol, anxiety, depression, stress and burnout. I do marriage counseling. That's, like, the toughest and most rewarding part of my work.

[01:02:08] And most recently, I, I started this, this nonprofit mental health agency in 2015. It's just been kinda just coasting along, just not doing very much. But most, kind of recently, I started partnering with, functional medicine doctors. And so we're collaborating. We're creating this pathway for, a lot of people in the mental health field. I mean, actually,

[01:02:35] patients, you know, the population, they're slipping right through the cracks in mental health. And, a lot of people don't wanna take any psychiatric medication. A lot of them have tried, and it hasn't worked for them. So I'm working with functional medicine doctors to actually, create, like, these, combined treatment plans. I do psychotherapy with them, and I send them over them to do, to do comprehensive

[01:03:01] labs. And based on those labs, we're actually creating a a new program where, you know, we're gonna get them on peptide therapies, red light therapy, IV therapy, depending on what their nutrient profiles are. So that's the kind of where that's the kind of growing edge of my field. It's it's there's not very many of of us doing this,

[01:03:25] and that's kind of where my passions are. Was, you know, some of my experience, I was working in a hospital setting for three years with in California, we call it the fifty one fifty. So, folks that are a danger to themselves and a danger to others, they have to go on a hold. And I I would work with folks, like, in the worst moments of their lives. And then I did, like, a hard pivot into

[01:03:49] I worked on the Facebook campus at their clinic with a comprehensive team of, like, chiropractors, doctors. And we, you know, I worked with basically the the, Facebook, workforce, with their mental health issues for three years. And then in, early twenty twenty two, I struck out on my own and focused mostly on my own business.

[01:04:17] So let's see. Today, I'll be talking about, five practices, five foods, and five supplements for better cognition and mood. And I'm gonna, you know, when I sat and I talked with Zeke and Rebecca about this, there there's a the theme was biohacking longevity, but the other theme that they kinda seem to try to promote is casual.

[01:04:43] So I don't wanna be just like this talking head kinda talking at you with this microphone. So, really, I'd love if you guys jumped in. If you had anything to say, I'd I'd love to hear it. You know? So You mentioned just a few sentences sentences ago that you want to join a community to get some community support. Yes. So we have a WhatsApp group that and we meet every Thursday if you want to come. Oh, I love that. I'm 100% onboard. Yes. I could view some support.

[01:05:12] Like, I could tell my body's inflamed because I'm 48 now, so you gotta watch out when you're 48 for you gotta you know, some of you are a lot younger. Like, you know, if I'm not eating well, my shoulders start to hurt and my back starts to hurt. You know, that's when I'm knowing I'm, like, inflamed. And I'm gonna talk about a lot about inflammation today. So thank you so much. I I'm gonna come talk to you. K. Okay. So,

[01:05:37] you know, these practices, these foods, these supplements, you know, the good news is that, you know, a lot of these things are easily found right here in Chiang Mai, you know, as as it turns out. So, I'm gonna talk about what's called psychiatric pretenders. You know? The, these are the things that, like, might be kind of, lurking in the background in your experience, and you don't even know what's going on. And it's creating difficulty in your mood, maybe mood swings, brain fog, lack of focus,

[01:06:04] and preventing you from reaching your full potential. So I'm gonna be focusing on the fundamentals. You guys got into really fancy, you know, tech oriented biohacking, and I love that stuff. Believe me. But what my what I'm gonna be talking about is, like, the fundamentals. And the fundamentals are not very sexy, if I'm being honest. They're they're they're very simple, and the

[01:06:26] boring stuff is actually the best stuff. So at the end, I'll try to make yeah. Please. Can you just make sure that the microphone is broken? Yes, sir. Yes, sir. Okay. Okay. What would you like to talk about first? Foods,

[01:06:49] practices, or supplements? Practices. Oh, good good choice. Okay. Okay. Before I get into that, I just wanna set the stage set the stage. Is this better? Okay. I wanna I wanna set the stage for some of the things that we talked about, the psychiatric pretenders. So some of the themes involve

[01:07:14] blood sugar dysregulation, like this hidden hand that's causing you to feel not great, you know, brain fog, anxiety, maybe even, like, symptoms that that mimic ADHD. So I got this one client. He works at a video game company. And

[01:07:38] every night in the middle of the night, he wakes up, like, in the middle of the night, and he has got a he has a young kitten that does something to piss him off every single night. And he loses his temper, and his temper really scares him. He doesn't it's not the kind of person he wants to be. His cat will claw him or cause him to bleed, knock over water onto some electronics,

[01:08:07] and he'll be just like and then he'll be, like, sobbing at me. Like, I can't believe I did that. I yelled on my cat. I told you you know, I said this and that. And, this guy, you know, he's really busy. He forgets to eat, and he he, he eats what's called, like, these these goldfish. Goldfish are these, all day long, like these they're just basically these little goldfish that are, like, made out of white flour, and they're they're, you just he just eats them all day long. So his blood sugar is spiking and crushing and spiking and crushing and spiking and spiking.

[01:08:40] And and that that in and of itself will cause the brain fog that'll cause the anxiety, the depression, the lack of focus. So, like, you know, okay. We we, that was easy. And and so we we stopped him from doing that, and he and, like, the, the the hangry episodes, they they they came down. So alright. So, also, that's one.

[01:09:06] I thought this was gonna be forty five minutes. I'm gonna try to move fast. I have a lot of content here. Thyroid dysfunction is like a kind of a pretender for depression. Gut microbiome and imbalance, dysbiosis, it, creates inflammation in the body. So I wanna say something about inflammation. This is a really important theme. Inflammation,

[01:09:29] you know, we all kinda have it. Like, you break a bone, you go to the gym, you inflammation gets created in the body. Like, it makes your muscles grow. It heals wounds. But if you got low a lot of people are walking around this low grade, inflammation, like just low level inflammation that's just constantly there.

[01:09:52] And that low level inflammation can cause a number of issues. It can give you back pain. It could give you body aches, but it could also give you neuroinflammation. Neuroinflammation is like, you know, some would argue that is like one of the biggest drivers for, mood dis disorders. So just kinda keep that in mind because inflammation is gonna come up a lot. One question. Quick question. Does the CRP,

[01:10:18] test, measures that, you know, metric? There are there are okay. Every time I do these labs, I I talk to a functional medicine doctor, and they they describe the labs to me. There are three three biomarkers for inflammation. I don't remember them off the top of my head. Yeah. Maybe you can help me out with that.

[01:10:48] Okay. So practices. Let's do practices first. Oh, wait. Wait. Wait. I have to finish this. So nutrient deficiencies. This is huge. Please go ahead. I think you are right. The the CRP, the c reactive protein is a really good one. It's a nonspecific marker on inflammation, so you don't know what's inflamed if it's high. But make sure you do the high sensitivity

[01:11:21] CRP or HSCRP because the old version CRP, it only shows up if it's too high. Okay. Thank you, guys. So I'm gonna go to practices. Let's see. Let's see. Give me one second. Okay. Here's some, boring practices that are gonna change your life. Okay.

[01:12:03] First, I'm gonna, start with, like, what I specialize in, the thing that I do all day long, all day long with people for hours and hours a day. I I practice what's called ACT, which is acceptance and commitment therapy. It's a little bit like cognitive behavioral therapy, just a little bit different. So why why is this important? So

[01:12:28] you guys might not have necessarily have, like, mental health issues like depression or anxiety, but I'm I'm willing to imagine, you know, you guys are look like very, very sharp, very, very bright people that there's a lot of, like, the like this going, like, constantly constantly all day long all day long all day long. And then pretty soon, like, you feel like you're

[01:12:51] you're, like, imprisoned by this thing. And it's like it it gets to the point where it feels like there's too many tabs open on your computer, and the GPU is, like, kind of faltering. Okay? So even with people that are not experiencing mental health issues with this the way that our brains work, I think you guys would really benefit from this. So it's it's gonna enhance your cognition. This is what I'm trying to sell to you right now is

[01:13:16] these are gonna be, worth it. This is gonna be worth, weaving into our daily experience. We wanna we we we have if you're gonna be a software engineer, if you're gonna be sitting at a computer all day, if you're gonna be living a modern life in this world, trying to keep up with paying the bills and, you know, noise and, you know, just

[01:13:38] trying to keep up with life, you need to have a practice. And what I I work I'd what I like to call them are mindful ceasefires throughout the day. You can if you if you're a time person, an alarm person, set those alarms. You can put it on your calendar. I put it on my calendar. So throughout the day, you just stop everything. You close your computer. You back away, and you stop, and you do something like this.

[01:14:03] You there's two that I wanna there's a lot I wanna share with you, but I'm gonna only share two. One is the leaves on a stream. Okay? So, hopefully, I've I've adequately sold you on the the importance of this. So what do you do? You stop. You've got, like, all the tabs open, and you're like, oh my gosh. Okay. I just need to stop for a minute. Okay. In just a minute, that's that's all it takes.

[01:14:33] So you connect with your breath. It's like, what's my breath doing right now? Let me just actually ask you that right now. Like, you don't have to answer out loud, but what is your breath doing right now? Is it like short, shallow chest breathing, or are your rib cages opening? Are you breathing into your abdomen? Hopefully, it's this one because this right here, this is gonna just it's like gasoline on fire

[01:15:00] for anxiety, stress. You know, if you're going, like, you're you're like, basically, it's like this is the this is the low hanging fruit. This is the easy one. So you stop. You're like, okay. I'm gonna start to breathe into my abdomen. Breathe in normally. Breathe out slowly.

[01:15:25] And you wanna add this this this cognitive component to it. It's the leaves on the stream. So you stop, and every single thought that comes into your mind, you imagine placing it on a figurative leaf and sending it down a figurative stream. Leaves on a stream. You wait. What's the next thought? Oh, the I have a a lunch with so and so. Oh, I'm never gonna meet this deadline. Oh, like,

[01:15:51] such a bad person. Whatever it is, you put it on a leaf, send it down the stream. And if there's a if the thoughts aren't very fast, you actually you can actually send it out with the breath, the slow out breath, just like you're blowing a feather. Very slow. Watch your anxiety and just and stress come down. Like, every single time I do this, I have this this this tendency of I drink a quad espresso every morning, and then I I I drink coffee until I'm on the verge of a panic attack, basically.

[01:16:25] So I do this basically every single day. It's like, oh, I did it today. I did it again. Yeah. So I have to stop, and I breathe in slowly. I breathe in normally, breathe out slowly. And then, with every single kind of rapid thought that comes, you send put it on a leaf, send it downstream. Okay. Second one is gratitude exercise.

[01:16:49] I think everybody kind of gets into track even though we live in beautiful Chiang Mai and basically live these amazing lives here. I I I think if you're here, you're doing pretty well. But every once in a while, get into the gripey, like, complainy. You know? Like, I was like, yeah. That that, you know, they they didn't say hi to me when I said hi to them. Like, what what's wrong with them? Right? What's wrong with people?

[01:17:14] Why do they treat me like that? Why do they cut me off? How come how come everybody is treating me badly today? So okay. So there there's this, modality called positive psychology. Like, my field is is, split up into schools, cognitive behavioral therapy, psychodynamic, internal family systems,

[01:17:38] ACT. You know? So this is positive psychology. They they did a study on this twenty eight days. Twenty eight days is what is all it takes, and they did this specific gratitude exercise. So for twenty eight days, you go to bed, and you think back on your day. Three good things that you that happened to you that day. And, yes, you can say, yeah. Thank you. Thank you. I have I have both my legs. I have all my toes. But yeah. Okay. That's easy. But it's even more effective if you think about something really personal to you. Like, the barista was was

[01:18:10] nice to me right when I needed it. Or, I remember when I I just, ripped my Achilles tendon, and I was on crutches for for a while. And, there's this tuk tuk driver that, he saw that I was trying to cross a busy street. He stopped his tuk tuk, and he got out of his his car, and he stopped traffic for me so I can go across the street. Like, that would be like one. Right?

[01:18:36] So write down three things, go to sleep. First thing in the morning, read those things to yourself, and then go about your day. So the brain is a it likes to, create, shortcuts. The the brain likes to create shortcuts. So what's gonna end up happening after week one, week two is, like, you're gonna try to preempt that exercise. And so what do you do? There's a side effect. You end up trying to go hunting for reasons to be grateful.

[01:19:04] So then all of sudden, you just done you've just literally rewired the brain. Any behavior, any so when I say behavior, I mean physical behaviors, things you say, things you do, but also psychological behavior. Psychological behavior is also behavior. If you do the psychological behavior, you're literally rewiring the brain physically. So you're rewiring the brain to go hunting for things to grow grateful for, and, like, watch watch your life change.

[01:19:28] Right? Okay. So movement. How many of you are, like, exercise buffs and you get a lot of movement? Okay. Okay. Alright. Yeah. Okay. Yeah. So maybe not even half. Right? So some of you don't care about, like, having muscles or anything, that's fine. But, I mean, I bet you mostly you like you care about being smart,

[01:19:58] and you're you care about your your brains working really, really well. So that's what I'm gonna try to sell to you. Movement is really important for for good cognition and mood and everything. So so you wanna move your body daily. You want to walk, lift weights, anything. Let me just tell you about walking. There's been so many large trials on

[01:20:22] lifestyle factors over the past ten years. Like, so many like, exercise and mental health, cannabis, alcohol, sleep. There's been so many of these. One of them actually measured what happens when you walk. So if you walk for one minute, your blood flow elevates. Five minutes, your mood improves. Ten minutes, cortisol reduces.

[01:20:45] So walking is a really, effective way to clear cortisol from the body. What is cortisol? Cortisol is a thing that that wakes you up in the morning, but, it's it's it's you get these spikes. You're like, oh my god. I got I almost got hit by a car. Oh my god. I forgot to do that thing. Oh my god. I'm gonna get fired. Oh my god. My girlfriend's gonna break up with me. So, the walking for ten minutes, that's it. Ten minutes, it clears cortisol from the body.

[01:21:14] Fifteen minutes, your blood sugar reduces. Thirty minutes, fat begin burning begins. Forty five minutes, overthinking reduces. Sixty minutes, dopamine increases. So we're we're constantly dopamine having your attention on dopamine is very, very important because we have these phones and we have we have endless content. You can you can be consuming content every minute for the rest of your life and not even run out. You know?

[01:21:40] So it's like these you're getting dopamine hits like like a drug. Right? So we want we need to clear that dopamine. We and the the cold, you talked to Jason. It's one of those things to get, like, that dopamine reset. Also, walking. Any exercise increases what's called BDNF

[01:22:03] in the brain. Has anybody heard of BDNF? One of you guys back there? Yeah. So if you you okay. So BDNF is brain derived neurotropic factor. It's like miracle growth for the brain. Right? It helps stave off depression. It helps regulate your mood. It helps to make your brain more resilient to stress. So, hopefully, like, for those of you that don't like to move,

[01:22:30] don't like to go to the gym, don't like to really kinda do very much, I I imagine that you care about being smart and being in a good mood. So, hopefully, I've sold movement for you on that. Okay. Okay. And there's last one last quick thing. They found they did a research study on this because everybody's kinda got that 10,000 steps

[01:22:56] metric that that's on the the you know, like, the that's out there in the in the the discourse. They found that, if you do like, throughout your workday, you do 10 squats every 45. It's even it exceeds that those 10 step thousand steps. So if you can't get out of this coworking space all day and you got, like, a hackathon or you got, like, a

[01:23:18] deadline, I'm I'm always constantly up against deadlines. Like, so you just stop everything. During one of your mindful, mindful ceasefires, stop and and just you're gonna you're gonna be, like, in a cafe, it's gonna look kinda funny, but who cares? Just do ten ten squats, sit back down again, and just keep going. That's that actually ends up being better than the 10,000 steps. Okay.

[01:23:52] Okay. Alright. Just did that lady that there's a there was, like, a subject matter expert on the on sleep that did they already come, or are they coming or, like, soon? There's somebody that's giving a talk on sleep soon. Right? I did. You did it? Yeah. Okay. Great. Okay. We did it last week. Oh, great. Okay. Alright.

[01:24:18] So sleep, like, how many of you, like, figured it out about sleep as, like, like, a supremely important thing? Fuck. Okay. Good. Okay. So I I still have to sell some of you. So there's this these really important things that happen when you sleep, and getting adequate sleep is very, very important. It's it's, some argue that it's the most important thing above diet, above exercise.

[01:24:46] But there's the thing, know, like, nobody agrees on everything. So what happens when you sleep is we have so there's this lymphatic system, which is the the sewage system in the brain. I mean, not the brain, but the body. It it it doesn't have its own circulation, so movement makes it so that, like, the the waste gets circulated out out of your body and gets moved around.

[01:25:10] But then there's and when you sleep, there's this glymphatic system. Like, you have the sewage center in the brain. So when you're when you're asleep, it's flushing out metabolic waste. And when you get poor sleep, it's really, really bad. Like you used to like, I'm 48, so the narrative, about sleep, has definitely changed a lot,

[01:25:34] recently. So in deep sleep, you replenish your your immune system, regulate your cardiovascular system, you regulate your metabolic system, you control your insulin, regulate blood sugar, strengthen and consolidate new memories, and you clean the brain. So

[01:25:57] okay. Like, let me let me tell you what happens when you don't get good sleep. So when you don't get good sleep, you wake up the next day, and you end up actually, you you end up, getting more fat from, what you eat, and your insulin is all out of whack. And it's just, they've they've they've shown that it's it's very consequential, and it will shorten your life over time.

[01:26:25] Okay. So the the practice when it comes to sleep that I'm gonna share with you, like I said, five practices. One is get morning sunlight. Does anybody have any east facing access from your home for out a window? Yeah? For a while, I only had north, and I couldn't do it. But, like, you does anybody have a balcony? Okay. Good. So you go out in your balcony when the sun rises over the mountains,

[01:26:55] and you look at the sun. Not at the sun. You know? You can when it's low, but look in the direction of the sun and put that that that sunlight in your get it get it in your in your eyes, get it on your skin, and you take it all in. It's it's like it's just basically like these red light therapy devices that are, like, so popular now. And it will it basically you're setting the stage for good sleep that night. There's this cortisol,

[01:27:25] melatonin axis that's always kind of, like, in play. And gosh. I am not I'm blowing right through my time. Okay. Yeah. So okay. You're gonna set the stage so that you can actually get, enough melatonin to carry you through the the night. That actually you'll get through you'll sleep through the night. Okay. I gotta I gotta move things along, guys. I'm sorry.

[01:27:54] Okay. Okay. I'm gonna start with supplements because supplements are fun. Food is like it's also alright, but, you know, I get really excited about supplements. Let me ask you guys. Yeah. Okay. Okay.

[01:28:23] Okay. Yeah. I planned for forty five minutes and, like, of course, I know, like, I went way over. Okay. Just for fun, I was wondering if you guys can just, like, start shouting out some of the supplements you're taking. Oh,

[01:28:49] thank you. I appreciate you saying that. That's very sweet. Okay. So show me, like, your favorite supplement. Just start shouting things out. Alright. Oh, hey. Hey. Good. Ginkgo.

[01:29:13] And what was that? I missed one, here. What was it? Omega Omega three. Yep. That's like like key. Anyway Collagen. Any exotic ones? GABA? Okay. Modafinil. Modafinil. Hey. Who said that? Oh my god. Where did he get it? Alright.

[01:29:43] What was the last one? One more time. Oh, Taryn. Okay. Hey. I'm in the right room. Oh, I haven't even heard of that one. What is that?

[01:30:06] I guess two patients. Okay. Yeah. Wow. You guys are amazing. Yeah. I got glazing here. Okay. Which one? Oh, yeah. It's very expensive, but very good. B vitamins. Okay. Alright.

[01:30:31] You guys do the same things I do. Wow. You guys are, like, pretty okay. I know who I'm talking to right now. Oh, good. Yeah. Wow. You guys are amazing. Okay.

[01:30:54] So like I said, with the things I'm sharing, I thought maybe I was gonna be talking to a bunch of newbies, but, like, gosh. I mean yeah. I'll have to remember this next time. Okay. So top five supplements for, better cognition and mood. Okay? I was gonna put them up here.

[01:31:20] Let's see. Okay. Okay. Magnesium, you guys are nailing it.

[01:31:43] Omega three and then also EPA DHA. B complex, but also, especially b twelve and folate. How how how many of you have gotten your MTHFR

[01:32:05] test? Of course. Okay. There's forty four percent of the population that has this deficiency in methylation. It's called m t f MTHFR deficiency. What that means is we can't methylate properly. We can't methylate certain things. And

[01:32:28] so in my country, they figured out that folate is very, very important. So they start fortifying every single grain with folic acid. Problem is folic acid is a synthetic cheaper form of folate. And any if you have the MTHFR deficiency, it's create you can't you can't process it. We're our our bodies are getting inundated

[01:32:51] and don't know what to do with it. So forty four percent, like, if that's that's almost half of us in this room are can't eat the grain in US. Which one? As a supplement or as, like, the genetic methylation? That I'll have to ask you about that later. Like, what I do is I supplement with folate, natural folate. Yeah.

[01:33:41] And then after about a month, I noticed by the way, I'd also taken methylfolate fifteen mg, I'll just add, for for methylation before that, and I hadn't noticed much. But with the TMG, I noticed and I just took it because I was interested in SAMe, but TMG was just cheaper. So I started taking TMG. And so it was I had had an accident at this point, so I was, like, bed bound, but then I felt much better. Like, mood wise, it was great. And then when I could walk energy wise, it was great as well.

[01:34:13] But it wasn't so good for my productivity. Like, my it felt like my dopamine sensitivity was actually lower, but I was happier. But I was like, my motivation was actually lower. And then more recently, as of this year, so after about one and a half years of taking it, I became hypersensitive to the TMG. And then even if I took a tiny amount, I had to, like, taper down, taper down, taper down to the point where now I'm taking ten mg whereas previously I took a thousand. So I don't know what happened,

[01:34:45] but that was my personal experience. Just one one anecdotal experience with TMG. TMG TMG? Yeah. Okay. Try Let's put a little bookmark on that. I haven't heard of that one. Okay. I'm gonna start with my favorite all time. I am like a creatine

[01:35:12] evangelical. I sing the praises of creatine even when people don't wanna hear it. Okay. So creatine how many people take creatine here? Wow. I thought there'd be more. Wow. Okay. So creatine has been around for a long time. It's been studied ever since, like, the nineties, even earlier, but, like, they started really started studying it in the nineties. It's very safe.

[01:35:43] It's a very, very safe thing to take. Mostly, it was, like, used for gym bros to to get drive water into the the cells. But then, like, the longevity, community started kind of like they started the the the researchers, the the nutrition scientists,

[01:36:07] started taking a look at it for and it started, showing promise for longevity. So that the most the most, recent, exciting study about creatine was done with a I'm not gonna get the details exactly right, but they took a group a group of people, and some got creatine and some didn't. They seep they sleep deprived them.

[01:36:31] I don't remember by how much, but they gave, the the control group nothing. And then the experiment group, they got they gave them 20 creatine each. They found that the people that got the the twenty grams of creatine, they almost entirely

[01:36:56] negated the the impact of insomnia. Like like, they gave them the creatine, and it's almost as if they got a good night's of night of sleep. So think about think about that. So I take five grams of creatine in the morning, with salt, and I'm gonna talk about salt in a minute. How many people, like, are are are, like, kind of informed about salt?

[01:37:21] Okay. Okay. Great. I take it with salt in the morning because it it enhances the creatine uptake. And then, after my workout, I take five more. I take ten. Ten because, like, I haven't found a brand that I like here, I'm just trying to conserve it. I might do more. And I I noticed that my my brain is just like, it's that ATP. It creates more ATP, and it's got, like, this engine

[01:37:47] that's, like, just, like, so full on with the creatine. So and then also yeah. Sea salt. Sea salt. Like, you wanna see I'll talk about salt in a in a minute. But creatine is really, really important, for enhanced cognition. We're that's what we're talking about today. Omega threes, I think you probably all know about omega three. It reduces symptoms of depression, improves your mood. It over, supports overall cognitive function and memory. It enhances attention, processing speed, and executive functioning. Does anybody know what executive functioning means?

[01:38:22] Yeah. Decision making, problem solving, attention, focus, remembering. Like, people that have ADHD have a executive function deficit. Okay. It lowers neuroinflammation. So, like, if there's one thing that I want to encourage you to remember today is the the process of inflammation and how it's working against us and to have your eye on it. Everything a single bite you take, every single thing you do, is this, like, contributing to my inflammation, or is it taking away? It's it's it's usually doing one or two of the two.

[01:38:56] So every single one of these has a positive impact on, inflammation. Magnesium. Do you mind if I take this down? It's alright. Alright. Magnesium.

[01:39:22] Magnesium is incredibly important. It's like it does so much in the brain. So, like, let me tell you about a client of mine. There's this woman, very highly like, she's she's like an executive. She wasn't sleeping, and she was really, really anxious. And I started working on the anxiety, but the insomnia we got the anxiety down, but the insomnia was really stubborn. I don't specialize in sleep, so I was about to refer her out. But before I referred her out, I was like, hey. You know, I'm taking this supplement called magnesium glycinate,

[01:39:53] and, you know, it has done amazing things for my sleep, and it really, for forty four percent of the population is is deficient. Why don't you try this out? You know, try it out. It's not gonna hurt. You can take it every day for the rest of your life, and you're fine. And, the next week, she said, hey. You know, it did the trick. I I'm sleeping fine. My anxiety is gone. I don't think I need to come to therapy anymore. So

[01:40:18] I lost a I I'm always the the the paradox about my work is I'm always constantly working to put myself out of business, but, you know, there's there's always a lot of mental health issues out there, so, it doesn't mean to seem to hurt me. Magnesium, there's I'm gonna put the types of magnesium down.

[01:40:45] Malate, glycinate, threonate, citrate, taurate, oxide.

[01:41:12] What am I missing? Acetyl taurate, I think. Yep. Acetyl taurate. Yep. Chloride. And, acetyl taurate. Okay. Does anybody know what any of these do?

[01:41:39] Can you just call one out? Oxate does what? The last one. Yep. Poop. And this actually doesn't absorb. It goes right through you. Like, if you want to increase your magnesium, don't take oxide. Only take it if you wanna poop. Okay. Oh, it will probably do that, but the one for your muscles is maleate.

[01:42:08] Glycinate is relax, sleep. Yeah. Yeah. You're right. You're absolutely right. By the way, like, when you think, about rest, you think that, like, it takes less energy to rest. Actually, it takes more energy to rest. You know? What do what do dead bodies do? They get stiff. Right? So you need actually your body needs energy to be able to rest.

[01:42:36] Threonate is cognition. Citrate is also, I'll say poop. It's also, so if you're constipated, it'll help you poop. Torate is, I think it's also blood blood pressure. Chloride

[01:43:00] is gut. Acetyl Torate is bioavailable in the brain. So if we're talking about cognition, which is the topic for today, probably these guys and this guy here. So, yeah, you just take it every single night for the rest of your life. You'll be fine.

[01:43:26] And it'll help you to focus better. It'll help you to relax more. It'll help you in a lot of ways. Is there a concept? That'd be great, wouldn't it? I don't know. Yeah. Maybe. Oh, I didn't know that. Nice. Oh, cool. B vitamins are the other powerhouse important thing.

[01:43:53] I'll just say I'm gonna just, like, speed this along so I can you know, before my brain gets tired. So, like, b vitamins is essential for energy production and mitochondrial function. You wanna get methylated. Whenever you get a okay. Let me just say a few few things supplements. Supplements are a very highly unregulated unregulated

[01:44:16] field, and you have to be very, very careful about, like, where you get your supplements. And when it comes to b vitamins, you wanna get methylated. And and whenever a methylated version of your supplement is available to get it. And you wanna get a methyl methylcobalamin. Methylcobalamin is the form that you want. You wanna steer steer clear from cyanocobalamin.

[01:44:41] Cyanocobalamin, do you know does anybody know how cyanocobalamin is made? It's disgusting. It's even worse than that. So they take the the top sludge off of sewage waste, and then they cultivate it in from the bacteria, and that's how they make cyanocobalamin. That's disgusting, isn't it? So stay away from cyanocobalamin.

[01:45:06] You can look that up if you want. You can look please feel free to look it up on your phones. Methyl, methylcobalamin, m m e t h y l,cobalamin, c o b a l I m I n e, methylcobalamin. Vitamin b. Yeah. This one here. Check.

[01:45:31] Check. Check. Okay. Now we're gonna talk about vitamin d. See. I I,

[01:45:56] I take it in liquid form. This is all, like, in, like, a rendered in a fat vitamin d and k two. K two helps you to absorb vitamin d in the body. Every single time I I measure my vitamin d, I'm in the low range, a low normal range. I don't know why I get a lot of sun.

[01:46:25] Let's see. Where's Okay. Oh, there you go. I don't know why it is. I'm just it's, like, such a mystery to me.

[01:46:53] Oops. Oh, I I lost my Internet connection. Darn it. Okay. Here we go. That produces

[01:47:34] sorry. A lot of darkness produces melatonin. Right? So the theory I have is that if we're getting sufficient amount of darkness, we're producing melatonin, and we don't need as much sunlight and vitamin d. So that that is my theory. Oh. So if your vitamin d levels are low and you're getting enough melatonin through through darkness, ideally, you could supplement as well.

[01:48:01] Then you're probably getting that antioxidant effect you need. Yeah. Yeah. Yeah. That's great. Thank you. I'm try I've been trying for years to bring this up. I I love the sun. I'm always hiking. I always try to go by the pool. You know? And look at that. Like, look how low that is. Like, you know? Like, how do I get that? I'm trying to get that higher. I don't know how to I'm gonna do it.

[01:48:27] 10,000. Really? There's a problem with vitamin d. There seems to be, like, some barrier to absorption, for a lot of us, but it's really vitally important for immune system, for mental health, for depression, for

[01:48:50] cognition, for everything, just like everything that we've been talking about. How are you testing your report? I do this thing called function health. They they they measure, like, a 113, 114 labs every year. Like, if I go back to The US, I I just get my lab drawn, and I've done it for two years so far. And so so, like, I'm just

[01:49:13] just, like, kind of a measurement that I do every year. And I I I highly recommend if you're really interested in biohacking and supplements and practices to get this baseline of, like, labs. There's lazy there's longevity medicine doctors here that I've got a list of. If I join this group, I can share those with you. I'm gonna go see them next week. I'm gonna see one. And they should be able to,

[01:49:36] do a whole comprehensive labs for you and to kinda tell you where you're at. And then that that way, you get a baseline to see what if what you're doing is working. Like the cold therapy, the sauna, the supplements, and everything. This will tell you. This is telling if it's if it's working or it's not. I got some weird weird surprises on this thing.

[01:50:03] Yes. The Uh-huh. Yeah. I yeah. I I love Gary Breka. He's my one of my favorites for sure. He's the one who started the conversation

[01:50:26] and got it popular. Okay. Anyways, I don't wanna waste all your time, like, with this. Let's see. You can if you're if you're an American. Look at my heart biomarkers. You you gotta find out, like, what's going on,

[01:50:49] like, and you and and you might not know, like, what is going on. Yeah. This is, most of them are look at my I'm proud of my testosterone levels. But, this this leptin is like, this is the thing that tells you when to stop eating. Of course, I don't know when to stop eating.

[01:51:15] This was a weird one. This one really surprised me. Like, what just happened? I I was like, I think I got too excited about steak, and I think I really overdid it. But, anyways, I only pay this is only 365 US dollars.

[01:51:37] It was 500 before. Like, I'll I'll find something for you guys because I'm I'm on the hunt. So I'll yeah. I'll find something, and then I'll go and get in as what's you know? I'll share my email address also. Okay. Real quick. I'm just gonna barrel through the foods real quick, and then we can break for whatever lunch you have. Okay. I just wanna talk about salt because there's interest in salt.

[01:52:15] So salt get a got a bad rap. Salt got salt got blamed for what sugar did. So peep your doctor, if you have a mainstream, middle of the road doctor, they'll tell you that stop your your your pipe your blood pressure is too high. You gotta reduce your salt. But that's not true. You, you have to reduce your sugar.

[01:52:41] Sugar makes you return retain salt. So I I take salt everywhere. I travel with salt. I put salt in my luggage, and I put it in my my water bottle when I go to the gym. And, like, watch that's one thing I wanna encourage you to do. Next time you go to the gym or exercise, go get go to Rinping and get the fanciest salt that you can get, and then put put, like, a little sprinkle in it into your water.

[01:53:06] It's actually really refreshing. Drink the water during your workout and see actually how you feel. It's pretty, pretty great. No. No. No. Process yes? You can? Yeah. Where do you get it? Oh, great. Thank you. Yeah. I need I need because I I don't trust the one I'm using right now.

[01:53:38] Baja Gold. Yeah. Baja Gold. It's that's one of the best ones that are really popular in The US. I iHerb. So it's on iHerb. You're not gonna be able to find it in any stores here. So he he made a point. So there's, like, a table salt. So a table salt, like refined salt, is it's processed, like, really,

[01:54:11] really heavily. They they strip out all, like, the the minerals, they make things like industrial things like paints with it. And then what you get left over is what you see on the the table when you go to dinner. But, like, that's not what I'm that's not what he's talking about. That's not what I'm talking about. It's like real salt. You use it use it a lot. And don't overdo it, of course, but put it in your water. I I put it in my water. I take my in the morning, and I drink salt water first thing in the morning put with lemon

[01:54:40] with lemon. What was that? I'm sorry. Yes. Celtic sea Yes. That's that's what I have right now. But then there's, like, you gotta watch out for salt because they're finding microplastics in a lot of salt and also, lead. So the the brand that you get really matters. So fatty fish, we were talking about omega threes.

[01:55:05] Fermented foods, who how many how many people are are eating fermented foods? Okay. Wow. Good. So kimchi is the king. So kimchi, one number one. Also, Greek yogurt, kefir, sauerkraut, natto natto. Yeah. Natto's good. Anything else am I missing?

[01:55:30] Okay. Kombucha is okay. Yeah. Eggs. Eggs are I just like I am an I love eggs. Choline. Because, like, somebody said they're taking choline as an as a supplement, but some people would argue that choline isn't gonna be really absorbed as a supplement very well. So, like, just eat lots of eggs if you're not a veg like a vegan. Eggs.

[01:55:55] Choline, at least in The United States, is the the one of the the most underconsumed nutrients in The US, choline. Choline is extremely important for cognitive health. Also, bone broth. Bone broth,

[01:56:22] is gonna heal the gut lining. Think about, like, your mood and this, like, very intimately tied in with what's happening in the gut. Right? If you take a a round of antibiotics, it's it's, like, basically, like napalm. You're just, like, wiped out for two years. So I had to do two had two surgeries in two years, and I had to do do antibiotics two times. And so I'm I'm having to make up for that. It's gonna be two years before it gets back to normal again.

[01:56:52] So let's see. So the gut the gut lining, Our wheat and grains in The United States are all saturated with something called glyphosate, which is Roundup. They use it to to, as a pesticide, but they also use it as a desiccant. They they spray it all over the the wheat so that it dries faster, and then they don't even wash it off. They they they make bread out of it. So there's all these people coming up with gluten

[01:57:19] allergies now, and I think, glyphosate is to blame. What does glyphosate do? With with insects, it causes their stomachs to implode to explode to explode. And so what is happening to us is poking holes in our gut lining. So we we have to watch out for what's happening with our gut. The the things go we have intestinal permeability.

[01:57:42] Things get through our gut. They get into our bloodstream. And if we're talking about cognition and mental health, if you got leaky gut, you've got leaky brain. So this causes neuro neuroinflammation as well. Berries. Berries also are amazing. There's like a Uma Naidoo, u m a n a I d o o. She's a

[01:58:06] psychologist and nutrition rest researcher. She she makes these bold assertions based on her research that, you know, Berry has actually helped people to create a healthy stress tolerance and and mitigate PTSD, which is really amazing. So berries. Blueberries are the the lowest glycemic best berry to eat. So, like, if you just eat steak and blueberries, I think you're good in good shape.

[01:58:33] So mental sharpness, brain brain inflammation, lot of things I've said said again and again. Okay. I think that I think that's everything. Alright. I'd probably say iHerb, but I went to that one over in Haendong with the that has the Onsen,

[01:58:56] macrobiotic. Yeah. I'm not sure what to trust here yet. I don't know. I I I know everything in The US. I don't know everything here. I can't say for or against, but I like that store. It's really fancy and fun. You know? Yeah. Functionhealthfunctionhealth.com.

[01:59:28] Well, you go to in in The US, it's called Quest Laboratories, and they take, like, so much blood that you have to split it up into two, like, like vials and vials, and then you do the 113 labs. Yeah. All at once. And and you do it once and you do it twice, and then you do it again the next year. And all you pay is $365.

[01:59:50] I think that's a great deal. Yeah. Unfortunately, for now. But, like, I I will look for something that's here because I'm gonna go see a longevity doctor. I'm gonna be trying things here in Chengmay such as hyperbaric oxygen therapy and IV therapy and, all kinds of I mean, I I like this is, the things I nerd out on. So I just it's, like, my hobby. So,

[02:00:15] I'm gonna have to go see a longevity doctor to see if they can actually I'll get the price and see if we can do the same thing here. But there is no big service that I know of. Yeah. I think so. Yeah. Yeah. I I would do it. I'm also, okay. Go ahead. Yes. That would have been on my list for sure.

[02:00:45] Intermittent fasting or even water fasting four days at a time. I do it once a year. I do a four day fast in the summer. Summer is the I think the best time to our summer in The US, June, July, August. Fasting is amazing for just it's basically what is that? The autophagy.

[02:01:08] Yeah. Like, in cellular senescence, you got these zombie cells that are circulating throughout the body, and they're creating inflammation all over the place, and you need to clear those things out. Something like fasting will help you clear those out. Yeah. And also probably for mood and cognition also. Creating stem cells? Yes. And creating stem cells. Yes. Yes. There's, like, a lot of things to talk about. Like, I couldn't get you could do a water fast. You could probably do a salt also. Yeah. Yeah. There's a lot you could people do juice fasts, water fasts.

[02:01:38] Yeah. So, yeah, I think that's everything. Any other questions? I did 2024, 2025. I did twice in twenty one year. Twice. Like, they'll they they give you twice so you can get a a range. Yeah. So they'll get Twice per year. Twice per year. Well, it probably would be better if I did more, but, like, you know, like, I guess, you know, we're all busy and you know?

[02:02:51] Well, most people, like, figure that out by the deficits that they feel. Right? Like, yes. Like but, like, you can actually measure it like this. You could do cognitive tests. You can go get neuropsych tech testing if you want. Yes. So but, like, in in psychiatry and mental health, it's hard to measure,

[02:03:15] progress other than these, subjective questionnaires that we use. We don't they don't typically measure biomarkers for mental health issues. And but, you know, if you got brain fog, you can measure for inflammation. Also, brain fog has been attributed to long COVID, like people that have long COVID or yeah. Yeah. Yeah. I don't know if I answered your question. I'm sorry.

[02:03:40] Yeah. Yeah. Do you have any suggestions for long Can you say again? Do you have any suggestions for long COVID? I'll get your information. I can't speak to that. It's, like, outside of my scope, but I do actually have some suggestions. Maybe I can we could talk offline. Yeah. Yeah. I do. Yeah.

[02:04:04] I'll here before I go. If you have any questions that you don't get a chance to ask me, I'll do my best to answer them. So for what it's worth, one strategy for testing your biomarkers

[02:04:28] is to do like Nathan did, get everything tested. So just a big shotgun approach. Spend the money. And then from there, just work on what needs to be changed. Right? So there are like any clinic or lab here in Chiang Mai, you can generally just tell them what you want tested and just pay for those a la carte. So just pay for each biomarker

[02:04:51] that you wanna track. Yep. Yeah. Hopefully, won't be too expensive, like like reasonable. But I think it generally, it is. You know? Thanks, everybody. Thank you.