DR. CHRISTIAN AGUIAR (MEDICINA FUNCIONAL E INTEGRATIVA) - PODPEOPLE #122

[Music] [Music] our guest today is a doctor who graduated from the Federal University of Rio de Janeiro initially as a radiologist but who later decided to dedicate himself to functional and integrative medicine after facing challenges with his own health and redirected his focus to nutrition and orthomolecular medicine today In addition to carrying out his clinical practice, he shares his knowledge through social networks and his YouTube channel, covering topics such as supplements and natural medicine. Today we will have the opportunity to explore issues related to health, well-being, supplementation and much more with you Dr Chistian [Music]

Aguiar [Music] Hello everyone, welcome to another episode of pod people a place where we Meet to see and hear people People who Do People who happen People who inspire our guest today is a doctor Dr Christian Aguiar Good evening my dear, how are you, what a pleasure, good evening, dear, welcome, what a pleasure to have accepted our invitation, thank you very much for the invitation, we appreciate your presence, good, my dear, come on, we are always snooping around, right, people's Instagram in search of good guests that good guests for us are those who have something

to say and that we think our audience wants to hear because our audience within the podcast pod people ours and viewers put it there call I don't know who calls I don't know who and we go there researching and one thing that I found very interesting in your story is that you are a guy who became more of a person than you preach. So you are that guy who left an extremely unhealthy standard of living and went to transform your life and it also turned into a professional change to change the lives of others, tell

us a little bit about your story, it's how you are a radiologist, right, and then you turned to integrative functional medicine and you're going to Explain all of this to us, so let's get started, I think everything starts at the Faculty of Medicine, right, so at the medical school, I didn't enter the medical school to be a doctor, I entered to be a neuroscientist, then at the medical school, when I entered the medical clinic, when I started the course, you are from the Federal University of R Federal I went to the Federal University of Rio

de Janeiro. That's when I entered the clinical discipline, all that neuroscience that I loved was kind of diluted because I fell in love with Clinical Medicine, right? you know, in the fourth period it was already physiology that had already passed when I entered dispassion and when I was that annoying student, right then in the fourth period The intern hated me because I talked too much, a lot of memorandum when I entered the internship, resident didn't like me either because I was already discussing clinical cases, I was already more mature, right Uh, the Radiology residency wasn't

a very easy thing either, but why choose radiology because look, you're Telling me that you came in wanting to do neuroscience and then you find yourself you fall in love with a clinic that is totally coherent because a Medical Clinic is how everything works, yes, we are truly enchanted by what made you so passionate about neuroscience and suddenly you are going to do radiology, Bia, you know better than anyone else as a psychiatrist than anyone else. which is human error, decision-making error. So due to certain decision-making errors in my life, I found myself kind of

pressured into taking on a career that would bring me professional satisfaction and also a quicker return, in fact it was a strategic error of the sort I'm going to do radiology, in fact, I think it was a mistake, even though at the time I was convinced that diagnosis would satisfy me because I was passionate about diagnosis and I had that insatiable curiosity for all areas of Medicine But you had someone in the family like that Now, with Clinical Radiology, I had a history of radiology in my family, I didn't, and I did radiology, it was

at that time that I even diagnosed my TDH with a class from Paulo Matos, right, uh, uh, I was totally indecisive, Right? It was the only time in my life that I I treated my TDH then never again uhum at the time I even passed first in all the residences I had, no General I passed everything and when I read radiology I did radiology at Inca, the first two years I was passionate about radiology, it's because Radiology is also enchanting, right? hopelessness against this because a person who had a lot of intellectual aspirations had a

lot of passion for studying for knowledge is suddenly thrown into a specialty that we know is extremely routine and without any protagonism, right, and those were those years, 10 years working to pay the bills for pay the bills and this all came along with an extremely unhealthy lifestyle, I even had radiology, it's something that gives a lot, I mean it gives a lot, there's a market, yes, but I started as a person who always loved studying, always loved reading knowledge of suddenly he started fighting for money and not for the knowledge That he loved so

much, so it was empty and I think that and I just, from the beginning, I was an extremely inquisitive and rebellious person, I was always the most Rebellious person in my family, I was always the most rebellious person I knew So even in college Even though I had that conventional medical education that we have in college Medina, right? I always questioned myself so, for example, neurologists would boast and tell me it doesn't cross the blood-brain barrier, I thought So why? what is it giving him if it doesn't go through and how is he sure that

it doesn't go through so I started to wonder about this since when I was a student Then I was talking about cholesterol and I was already thinking Wow, but cholesterol isn't important for producing testosterone, for producing vitamin D, etc. Is it really that bad, so I was a person who asked himself Uh, when I was 35 years old, I had chest pain, very intense chest pain, I was the coordinator of an imaging service in São Paulo at a Grande hospital in São Paulo and the What did I think, I'm having a heart attack, 35 years

old ? I went there to a ridiculous hospital, right? When I entered the service, I was the coordinator on the stretcher?? I suddenly realized cardiac enzymes ok ok I already did angel I take uhum I didn't have a hand Of course you were in the place you were in the exact Serv ch I did anitomo there was nothing and suddenly I thought I'm going to take a lot of medicine, no I'm not going to take any medicine Uhm I'm going to see what's happening no I said I'm not going to take any medicine I started

blogging right I found the larb diet I went on a larb diet for two months I wasn't hypertensive I had lost 20 kg I was obese Uhm how many kilos did you have at the time I was 110 with 35 years old I was 35 years old and I didn't know I had high glycated hemoglobin that I had high blood pressure because you just focused on work I gave 100 hours on call for life decisions that I don't think are worth it people quote here but I worked 100 hours on duty a week it was

a completely dysfunctional life I had never entered a gym because when I entered a gym I felt humiliated because the women were much stronger than me uhum I understood I was that person Uhum So it Was one journey in five for C years you were in metabolic syndrome metabolic syndrome Total total not knowing what's worse there was no I didn't care uhum it was above three digits I didn't care there let's go two months I got better and then it was a long history I'm interested in supplementation for physical exercise everything I'm interested in I

end up reading a lot Studying a lot makes me hyperfocus I'm that person Bia I'm not very nice I'm not that nice guy at a party who goes to chat talk about football talk about pleasantries You keep to yourself, I'll keep to myself, you'll talk about what he's studying, I only talk about what I'm fascinated by, at the moment there are usually some themes with stories that I'm fascinated too, which is poor my wife and the family suffers when I I start talking, right? I understand, there are several, so then I studied orthomolecular medicine At

the time, right, a little later, I studied nutrition and I made a smooth career transition, right, it was gradually, you reduced the load of radiology and you started to assist in Salvador in a doctor's office in a doctor's office I'm going to start here because I'm feeling prepared by the Studies I've been doing, things were already going very well. Salvador had the pandemic, we made the decision to return to Rio de Janeiro and then you went to live in Salvador, I lived in Salvador, I went to college here, I went to college here, I built

my entire career in São Paulo at first, then I went to Salvador, it was Paul, then he went to Salvador, and I don't really like it, even though I studied orthomolecular medicine, I didn't I really like the theme of the name orthomolecular because orthomolecular medicine is actually something that, in my opinion, is already dated, right? It is based on the theory of free radicals as the cause of diseases, we now know that the radical is much more than that exactly, we know that the Free Radical is good and bad, you don't want any excess, they

are pulses of life, right, where you have a time when you need it, there is a time when you have to control the pulse, we know that there are several other related mechanisms longevity other than free radicals, right, caloric deficit, but I think molecular ortho is interesting and I remember that, I met Helion Pova, right, I even took a course with Polv, who at the time was the guy who Started talking about all this. I even think that there is only integrative and functional medicine that we will get there because there was alum people, right,

so I understood what you said, it's dated because that's what he had at the time, no, he's a brilliant velial people L paulin If you Go back, still exactly, uhum, brilliant, but nowadays I think the term functional medicine is a more appropriate term, in fact, Bia, I say it's medicine. Exactly because, in fact, medicine has been divided up in the last 50 years in such a way that we started to believe that medicine comes from the pill, the pill is also part of medicine, but 100 years ago, people dealt with gases, people dealt with radiation,

people dealt with nutrition, with teas, they dealt with all possible therapeutic resources, these therapeutic resources they were kind of being left aside even for marketing reasons, right, a question without much exaggeration, right, because because the pill cures a lot of things, it cures a lot of things, but I think that true medicine is an integrative thing, it's not because there is a specialty, integrative medicine, because this specialty does not exist, Medicine should always have been integrative because everything is medicine, medicine has to be integrative, the doctor has to go far beyond the medicine that is

in the book, he has to understand Psychology, sociology, relationship Anthropology, he has to understand everything if the doctor doesn't understand everything he won't be able to get to the core of that person exactly So in fact medicine used to be like this, the doctor would go to the point of testing the patient's urine to see if it had sugar sugar there was a component of self-sacrifice In medicine, this was kind of what today is being taken away from the doctor as if the doctor no longer had the autonomy to decide. ISO is a good thing

for the patient. This is something that is growing more and more, right? We are guided by studies, we are guided by society and the doctor is missing this dimension of real Medicine. So for me it is not even integrative medicine, there is a medicine that has unfortunately been sliced ​​up, medicine, you are saying something so interesting because, well, I always say that medicine is much bigger than doctors will always be , right ? of the functioning mechanism and of course without the technology that we have today, but technology today can also be stifling this side

of the doctor of having to be someone who knows the other, that's what you said, there was a sacrifice, the doctor was a person who was almost a priest in the regions, right Mainly in the interior, so what you're saying is very interesting, very respected, he was invited when he was invited on Sunday, it's like inviting the priest to your house, going to your house was a blessing to receive a doctor many doctors are still respected, right, they are medicine Yes, it has been sliced ​​and in fact all knowledge has been sliced ​​that you said

via Plato hypácia exactly they had a broad knowledge of all of all science at the time of all knowledge at the time of every human being they were the true humanists and scientists and philosophers and ge and mathematicians and everything and more and more this Has been sliced ​​and the human being when he is devoid of a Global vision an integrated vision of everything he kind of becomes alienated so science Science is a discipline it is a subdiscipline Let's say it is a discipline of philosophy science without philosophy is nothing you are like a person

on a Raft in the middle of the sea drifting Science without philosophy is nothing right exactly and Philosophy too if it is a something that is merely pragmatic and does not have a connection with greater spirituality is also nothing because if it becomes a thing it becomes an exhibitionism of exact knowledge, right, nowadays it is changing a lot, people are understanding philosophy as a means of understanding being human and everything, right, yes, that's very cool, but then what time did you say, I went to nutrology, I went to molecular ortho, which was what I had

at the time, what time did you say now, radiology, bye, I was making a transition, right, it was before it was before the pandemic, before of the pandemic but in the pandemic when when everything stopped I worked a little as a radiologist, it was before the pandemic and and when everything stopped but after the pandemic it was Wonderful for all of us doctors, right Uh, who knew how to communicate ? came out of that bubble of closing off the knowledge that we're going to talk about everything, which is something that's wonderful, right? Because I remember

that I was a person who was extremely unskilled on social media, I started the Instagram account, but when I started that Instagram account I always missed it because I read English I read English I listen to podcasts in English and I know the cultural difference in the level of global knowledge between American literature and American podcasts and that we always had here what we had here in time, right And when I started the Instagram account, I actually started it first purely with the intention of transmitting scientific content, today this is basically in the stories So

my stories are extremely in-depth, the feed is generally quite accessible and is much more of a gateway for people to come and grow their account, right? And when I started the Instagram account, I fell in love with it, so I started studying Instagram, I started interacting with people and that opened up everyone's PR for me, right? of the possibility of having a voice in the world, right Uhum, and with that voice transforming people's lives, right? And it's not just about transforming people's lives, not transforming yourself, right, because what you're there teaching and talking about You're

also learning people they bring things to you, you know, questions, you know, questions that make you seek more knowledge that make you go after it and it also led me to learn a little about digital marketing and a little bit about other disciplines, right, so it was a pretty cool thing and it's working and it runs a clinic and opens up to us all After a few years of social media we know that all the indirect gains come, right Uh, but it was born out of passion, right? In the beginning, there was nothing about self-care,

right ? for self-care exactly at this exact moment now tell us a little bit for people at home So you went to integrative and functional medicine what defines this because there are people who say this, people but what is this, right? What Exactly is this For the layman who is listening to us, I think it's super important, come on, Bia, you're a psychiatrist, so you know everything about psychiatry, you're a specialist in psychiatry, I'm not, so I don't exist, there are several, there are several, several details within the your specialty that I'm not going to

master Uhum but we know you know that for example there are bidirectional relationships between all psychiatric illnesses so the person with TDH has a greater chance of developing depression a person with depression has a greater chance of developing anxiety this you can apply at some point to all psychiatric illnesses so if you extend a little further beyond the psychiatric illness you will notice that there is a greater incidence in your psychiatric patients of obesity uhum of diabetes of insulin resistance you will notice that Many depressives are inflamed you will notice that many have metabolic dysfunction

and anxiety that many have Asthma and when you leave psychiatry and start you will see that not all diabetics have a heart attack but many people have a heart attack that many people Who have a heart attack later develop depression so you can see that underneath all diseases of all specialties there are common pathways there are common causes what are these common pathways common pathways are the pathways that are not the cause but that are present most of the problems inflammation are together and in fact they are the causes below the comorbidity the comorbidities are

bidirectional relationships exactly, it's the opposite it's deeper you will call obesity a comorbidity but the endocrine will call depression a comorbidity there is something below that everything, so not every depressed patient is also inflamed, but many depressed patients are inflamed, so we can understand that underneath all this we have inflammation as a cause that occurs in most people, not in everyone, nothing is for everyone, nothing happens every time. The world doesn't have this exact mathematical thing, but if you go a little deeper you will see that almost everyone has certain problems. One of the problems

is a deficit in cellular energy production, mitochondrial dysfunction, for example, is the majority of the causes, so you can focus, for Example, on the mitochondria, you will see that almost every problem that you see as chronic Unless you hit your head and go to the PS, any problem that you have chronic will have mitochondrial dysfunction, so we have already reached, for example, a mental issue a mental disorder like cardiol yes Diabetes for example we define it as hyperglycemia But you can define Diabetes as the inability of the cell to produce energy certainly if the muscle

cannot produce energy it cannot capture glucose uhum if the Beta cell of the pancreas cannot produce it, it becomes fatigued because it has been producing excess insulin for a long time, it goes into mitochondrial fatigue and insulin production drops . example, mitochondria, do you understand what integrative functional medicine is? I'm not dealing with the details of the specialties, but I'm dealing with common pathways like inflammation and I'm dealing with common causes like mitochondrial dysfunction that can lead to all kinds of problems, that is, maybe I don't I I I don't make them worse, so let's

go, maybe I won't be able to get the treatment, it might also make them worse, right, maybe I won't be able to treat all the problems, but by treating these causes, I will treat some problems, I will certainly facilitate treatment by the specialist. of other problems and I can prevent, for example, depression in someone who has had an acute myocardial infarction who has an increased risk of having depression A few years later, that's right, you understand, when you get it, come on, we entered the mitochondria, here we go What does a mitochondria do? It's malfunctioning.

It can be intoxicated. It can be intoxicated not only by toxins, antibiotics, but it can be intoxicated by excess calories. Our main metabolic organ is the liver. It's where we have more mitochondria. The liver can be poisoned by fructose, which can lead to hepatic steatosis, a deficit in the detoxification of other things and, for example, compromising the mitochondria of the brain, the muscle, that is, there you begin to look at nutrient deficiencies, which are extremely common, so we have 4050 Micron essential nutrients I don't know the number 30 50 essential nutrients So let's go but

there are some that we know that consumption in our society is very low So we There is a very low consumption of omega-3, it is very difficult for a person to get enough omega-3, we have a very low consumption of magnesium, it is very difficult for a person to get enough magnesium and it is possible, contrary to what is said in internet culture, to obtain much of this Magnesium with food we have chronic deficiency most people of vitamin D we know the importance of vitamin D in reducing general mortality For example when it is at

levels above 30 nanograms per deciliter In other words, when you look closely there we have the stimuli ketogenic diet anti-inflammatory diet ory physical exercise, which is actually the most transformative way we have of changing human physiology, changing and preventing diseases, you know, improving performance, there are a lot of things, right ? right, scientific, in all aspects, and I think that's cool Because we go back to the molecular north, we didn't have that much research, because no one even took it seriously, right, like, no, Hélio, he's talking about this thing about vitamin C and everything. well,

but this opened the door for this to happen, so what you're saying is that functional or integrative medicine is precisely looking for this initial broth that can work badly and end up bringing diseases or worsening diseases and that we don't see and that generally we see the tip of the iceberg But we don't see the base, right? But often you end up curing even problems that are not being cured by specialty, a more typical case is a person with vitamin B12 of 50 who comes to you with a condition of depression when it falls to

me, I already ask for all the vitamins in the blood test, I diagnose the deficiency there, prescribe vitamin B12 in the correct way, the person comes out of depression, there is a patient, a young man that I saw, who from the age of 14 he stopped The father simply said he stagnated, he became closed off, he didn't want to leave the house, he even felt like he was in that little world uhum homocysteine ​​came to me 120 120 no this guy is suffering he was a double he was homozygous for the mthfr mutation and he

had a deficiency of vitamin B12 a deficiency of methyl folate due to a low nutritional standard a homocysteine ​​there and serious methylation defects that we know alter human behavior cognition etc. What is the replacement of vitamins this had already been seen by several psychiatrists I was taking all the antidepressants possible with the replacement of vitamins, which was actually an intravenous infusion of vitamin B12 plus the sublingual ones that we do to stock the liver with vitamin B12, right, it's not enough to do injectables What was the replacement of vitamin B12 like? Uhm, another guy, it's

this B12 thing you say, it's a vitamin that every time and when I answered, I asked for them all, I was aaa doctor, processed by the two conv C totally AA saying what is she asking for this for but B12 I'll tell you I never let my patients stay within the range, so called normal, I've always worked with B12 according to the Japanese standard, which is between 800 and 1000 and above 600. In fact, I'm very guided by homocysteine, right, because we know that a person Who has a vitamin B12 from 550 if you increase

her vitamin B12 to 800 it's hom Sista low and we don't oh it depends for example I have a nice high vitamin B12 and my homocysteine ​​is high I can only add folate and that's why we go get into bio a little Exactly because it's not just that but the vast majority is that but roughly speaking homocysteine ​​is a product of Sam's degradation Sam is an energetic currency that induces introduces methi groups that are like little flags So these little flags that are Sam they can activate or deactivate hormones genes proteins neurotransmitters And so it

will be part of the detox process everything in our body goes through methylation So when you undo the you create homocysteine ​​homocysteine ​​itself is already a Free Radical a mitochondrial toxin but it It's not just that, a high homocysteine ​​means that all that machinery isn't working uhum that machinery to function it needs vitamin B2, it includes folate exactly, often people they are Mutants for mthfr Probably because then it's not enough to give folic acid, you have to Give it to me because it goes beyond And these mutations are also curiously they are they shouldn't exist

since they reduce longevity So if they exist they probably bring some benefits then in some populations they can improve immunology and in others they can change behavioral factors, but in addition to this pathway we have another pathway which is the life of betaine which is influenced by Choline which is also important for the brain we have a second pathway which is homocysteine ​​in truth is a precursor of cysteine ​​and taurine and cysteine ​​becomes glutathione which is the main brain antioxidant and this pathway depends on vitamin B6 and It depends on molybdenum which not everyone knows,

in other words, we need molybdenum, vitamin B6, zinc, Magnesium and the mutations Often yours is probably C 677, which is probably the most common and the most serious, your mutation is probably sensitive to riboflavin, so higher doses of vitamin B2 will attenuate your mutation ex exact, in other words, the methylation mechanism is very complex. Not beautiful. also and that's not what I'm talking about but I'm an exception The vast majority of you get B12 and really the homoc system but the most beautiful of the methylation mechanism that the person Sometimes looks at homocysteine ​​as a

risk factor for heart disease for disease as compared to cardiovascular disease when in fact it is a reflection of a system that has the potential to affect not only countless diseases and performance and mood but even sociology, right, people who mess around a little, for example, tend to be more focused, right? There are people that methylamino In other words, it's one, it's beautiful like that, it's everything, right, everything it has is because it has side A, side B, exactly, my suffering is also in her heart, just like mitochondrial dysfunction, this issue of methylation and homocysteine

​​is also in the heart of Functional medicine, right? That's really cool and what you say I think is interesting, right? This integrative medicine is a perspective that I think we always had there when Bia was working with us and that sometimes people criticized how a psychiatrist because she always advised us, all the people she worked with, that we could never just see the symptom, we have to understand the patient as a whole and I think That was one of the things that made us the patient When he arrived at Bia, he arrived as soon as

he had already passed I don't know how many people. I think that what integrative medicine has done is to have this look that the doctor has to have on medicine as a whole because hey, I could be in a depression because of my sleep because I have a deviated septum, one of the things I was like when I started with Abe, people were very interesting, but she talks about it, teaches you this, I'm talking to you, but I'm looking at you. nose and then suddenly that curvature, he may be having difficulty breathing there and this

may be making it difficult for him to sleep, which may be why she requests polysomnography and we begin to understand why he is tired, so the patient arrives with It's not just about depression Ah, because he stopped working, he locked himself in the room because he's having food complaints, the liver isn't able to fully produce and filter that medication and we go oh, we 're not sleeping, it goes on and on, and on and on, and on and on this week. I even had a patient who Was complaining Oh but I was medicated but my

depression continues and so on and then in the conversation with her I was talking and she arrived at the office with a cup of that and that brand of iFood and soda. of that size and that's it, that liver is probably there, contaminated, worn out, intoxicated, so it's much more difficult to take medication there and when we have this look like you, like Bia always had, we use different medicine and it works and it works. Bia is actually a doctor. Doctors are increasingly becoming less doctors because medicine is being divided, but not all doctors accept

this or conform to it. Many people do medicine as a vocation You said something Also interesting, you mentioned citto deviation, right, nowadays there are also many myths in this so-called integrative medicine. One of the problems with persecuting certain medical movements is that this means that these movements are not recognized, you are unable to have training programs when you are not There is a training program, the barrier to entry ceases to exist when the Barrier to entry ceases to exist, you begin to have people who begin to deal with clinical issues, issues that you have to

have a vision of physiology, biochemistry, psychology of everything, very There are many people who are not yet within that possibility, so you see nowadays a lot of people saying everything starts in the intestine, a lot of things start in the intestine, but Not Everything starts in the intestine, a CTO deviation will exactly lead to sleep apnea, sleep apnea will become inflamed increase resistance and insulin and have a permeable intestine throughout that constellation that we will get there but it all started with the deviation from the sky, it was not in the intestine, in other words,

it is an integrated vision and a vision has to be completely Devoid of dogmas deg humility to know that we are there entering the territory, like, let's search And you can miss something all the time, whether it's a parasite or a problem, an anatomical change, there are people who have cybo because they have a diverticulum in the intestine and you're going to treat the ceibo but the cibo will come back because he has a diverticulum in his intestine So we have to have that Humility and the humility to study too and not to despise medicine

classical medicine there is a doctor for example of bile salt for everyone uhum but we know that bile salt sequestrant treats irritable bowel syndrome because many people absorb bile salt poorly, in other words, there must also be a study of clinical medicine, common sense, immense common sense, infinite, which is expected of any doctor, and knowledge of medicine general practice, right, you can't be despised around it's biochemistry biochemistry biochemistry everything molecular biochemistry I mean you have to have it and you have to have sacrifice medicine it's a profession of sacrifice it's not a fashionable profession of

ostentation it's definitely not It wouldn't be, right, in Brazil, I know, but I think there are a lot of good people right now who are aware of this, having this love for medicine, that's love, medicine, and the internet, it gives a voice to these people, right, because when a person has content, they appear exactly Those who have content, those who are good end up appearing, it's a matter of time and a matter of exposing themselves To it, right? Every now and then someone asks me about buying a follower, I say, oh my God, you have

to have your voice. It's not exactly good, you have to have the humility to do better, you have to use your failure as a metric, right, for you to grow once again, we are fantasizing and masking things because the person has I don't know how many thousand followers, then you will see the content, nothing. there TR qu C likes and you don't and you don't need a lot of followers I had a lot of authority when I had 10,000 followers the authority came from the interaction and it came from the trust you build in the

responses you give in the content you provide, right? Exactly that you Are you talking Fantastic, we put some pictures, want to see that I think it will get easier, it's muscle mass and creatine, body and brain, what do you have to say about this? Creatine is a supplement that has the highest level of scientific evidence that increases from a greater number of studies showing increases, mainly muscular power, right? What does creatine do? We have three energy production mechanisms, roughly Speaking, we have a mechanism that is an immediate mechanism that lasts 10 seconds, this mechanism it's

from phosphocreatine So if, for example, a CrossFit athlete is going to do a personal record, he's going to lift a very heavy weight, it's going to be one repetition, he's just not going to use glucose, he's not going to use mitochondria, he just means he's going to use just the creatine that already was loaded F creatine which has already been loaded by the mitochondria So the main function of creatine is the production of phosphocreatine which generates muscle power so the best evidence we have is that creatine increases muscle power and in fact any tissue that

at some point is stationary and suddenly needs a load to act very quickly so creatine is in the retina, creatine is in the intestine and creatine even allows you to release hydrochloric acid in relation to food, creatine is in the muscle, which can be found in skeletal muscle, it is not as present in the heart because the heart can never stop beating and it is present in the neurons returning to the muscle mass, so the first benefit that creatine will have will be you have the benefit Of creatine for muscle power, it takes about one

to two months to become visible Why What do you want, everyone has a creatine reserve But this reserve will rarely be saturated or because you are unable to produce creatine enough or because you are not ingesting enough creatine, vegans and vegetarians generally have low creatine reserves and are low and replace it very easily, but for example people like Bia, who probably has a mthfr genetic mutation, has a methylation deficit and therefore also they don't produce creatine in the same way they probably benefit from creatine so 70 80% of the population sees benefits with creatine supplementation

as much as the muscular part the rest don't see it come on but it's not even just that, it seems to me that nowadays it is also in terms of increasing brain activity, yes, it improves a lot, this is the neuron, as we saw, intellectual power, exactly muscular power, and intellectual power, intellectual power, let's think about power, when we think about creativity, I think the word What defines creatine as Power is this start to take action, right, but creatine works in a way, it does much more than that in the muscle in any cell, ATP

is a very large molecule, a very heavy molecule, which means that you produce ATP and you could simply deliver the ATP directly, but you produce the ATP in the mitochondria and take it to the site of action, it is very complicated. This is even more complicated when it is a bipolar cell that has to, for example, absorb the oil it has to absorb from one side and excrete on the other, yes the mitochondria are in the middle because they are organized in the middle so they have to send it to a membrane for the lateral

Baso and the pical for them to send it to one and the other if they sent the ATP the ANP would go very slowly So, creatine ends up working like Wi-Fi, like Internet Banking, it increases this speed, it goes very fast. Well, in fact, creatine is often phosphorylated . Where energy is produced, then when in the cytoplasm, when glucose is broken down into energy into ATP ATP immediately phosphorylates creatine releasing more ADP to function to Form More energy and creatine remains as a battery to deliver power creatine is also important in the mitochondria because when

you transform the ATP created into phospho creatine you release more ATP for mitochondria to function So it ends up acting as a mitochondrial stimulant which means that it also has lesser benefits than power but it also has benefits in endurance in Endurance uhum Ina in addition to being and as Resistance and power and if it converts into greater training capacity, greater triene capacity is converted into greater muscle hypertrophy, it also has some other actions on the muscle cell, it is a weak inhibitor of myostatin, which is a protein that is basically there, stopping the muscle

from growing disproportionately, it is one of the mechanisms and another The mechanism is that it seems, like taurine , to exert an osmotic effect when you increase, just as glucose pulls water, creatine also pulls water, so you also have an effect of increasing the muscle cell due to the osmotic action of literal hydration and it is possible that this increased hydration stimulates Cellular mechanoreceptors that stimulate muscular hypertrophy a lot about creatine let's think about potency But let's think first about potency creatine cognitive potency helps body mind mind let's go bru food memory centering there Alzheimer's

and ADHD what integrative medicine tell us let's go, right, food, memory and concentration Alzheimer's and TDH again, we can think first, I would like to include physical exercise there, first of all, right, perfect, food, then, food, physical exercise improves memory, concentration, we can talk in several layers like me I was saying, I really like to think about certain principles that amplify human intelligence, principles like rules that people can learn, this applies, for example, to Pareto's law. What are the 20% of things that give you 80% of the results? that give 80% exact results uhum 20%

of the exercise is within the law of paredo network It's those few changes that a person makes in their life that will have a profound impact much greater than the others So come on, let's stop eating fish for because of the mercury it is not something that will give you Any Positive impact it may even give you a negative impact because you will have less omega-3 omega-3 is something that helps prevent Alzheimer's it helps with TDH But let's start with exercise physical , so let's go, what does physical exercise do to improve the quality of

the brain, to improve the functioning of the brain and to protect the brain, it does a lot of things? It is also an immunological organ, it releases interloc 6, exactly, but interin 6 is an inflammatory cytokine. But it is a low-duration inflammatory cytokine, right? Interleukin 6 stimulates the release of much more powerful anti-inflammatory cytokines, such as interleukin 10, which contributes to the anti-inflammatory effect of physical exercise of any physical exercise anyone So people can choose aerobic bodybuilding it will release interleukin if it doesn't have that story Oh I don't like it I don't like it

so do what you like first you first do what you like after you study you start doing it what's best for you what's best for your body, right? So Let's go, but first you do what you like and you'll get much more benefit than doing nothing, right? Moving is much better than standing still, certainly doing it. too much is also not good then we get there so let's go then interim if to start the muscle you will exercise it will release interoc which will trigger inflammatory cytokines like interim 10 which are much more potent you

can for example help with depression it can help with TDH can help prevent Alzheimer's because we know that almost all Alzheimer's patients have inflammation uhum not all but most inflammation as predominant more benefits of exercise when you are doing exercise when you are doing exercise weight training you are increasing your mass muscle and improving Your insulin sensitivity by improving insulin sensitivity you also deal with helps improve Your sensitivity helps control your blood glucose What prevents glycation in the brain and ends up having positive effects because we know that Alzheimer's disease is is one in many

cases also not in all due to an Increased brain insulin resistance the TDH we know even if it is not if there is an insulin resistance it gets worse it gets worse ex and for TDH we know that a TDH it if it has good control of blood glucose levels due to exercise, among other benefits, there will also be an improvement, so we have this issue, aerobic exercise is fantastic, right? The problem with aerobic exercise is more difficult to study because you simply have 20 ways of doing aerobic exercise, one is a lot. less standardizable

than studying bodybuilding that you can pass on to everyone and reproducing series of bench presses with 55 kg 10 repetitions, you understand exactly, so it's much more difficult to study, but when you're doing aerobic training, look, look how handsome you are, aren't you training only your lungs your muscle you are training your vascular endothelium when you do aerobic exercise your blood vessel is forced to self-regulate And you are stressing the blood vessel aerobic exercise if it is intense then it has a function eh it has blood shutting forces that can even eliminate metastatic cells Uhum

And the Aerobic exercise when it is at a certain level of intensity power, for example above 80% of the frequency between 70 and 85% of the allowed heart rate, right , high intensity interval aerobic exercise will generate very significant cognitive benefits because it will reinforce the barrier the blood-brain barrier we know that breakdown of the blood-brain barrier occurs very early in Alzheimer's disease and it's not just that, when you start doing very intense exercise you start to produce a lot of lactate, lactate was for a long time seen as a toxin that generates pain that

generates C generator exactly but in fact it is not that You have a kind of coupling between different tissues and blood vessels So you have a muscular vascular coupling And you have a neurovascular coupling and lactate is part of this when you have a you, you have lactic acidosis, in fact, acidosis is stimulating pain receptors to show you that there is a problem and lactate is helping, helping to dilate those blood vessels to get blood there and to Solve the problem, it's not just that, lactate, okay? going to the liver where it will be converted

into glucose and it is also going to the brain where it parp is a signal it is a signal when you are in a very intense exercise your brain also starts to lose oxygen yes it also starts when it starts to go into hypoxemia in certain areas what happens you start to have glycolysis there you start to use glucose in an accelerated way to combat that hypoxemia that starts to happen lactic acidosis production of lactate this occurs mainly in the glial cells of the glial lactate it goes to the neuron and enters as if it

were a ketone body stimulating the neuron but it does more than that lactate it stimulates neuroplasticity because lactate increases the production of bdnf factor which is a for those who don't know it's a it's like a hormonal substance a G local action that stimulates neuroplasticity the formation of new connections is what makes the tico talk to the Teco and lactate does much more than that lactate it stimulates the cerebral vasculature itself it stimulates the production of bdnf nearby To the blood vessels In other words, when you and we have receptors, then the ketogenic diet also

comes into play, which we can reach later in the diet, uhum, because the ketogenic diet benefits from the fact that we have receptors in the blood-brain barrier that transport ketone bodies to be used as an efficient form of energy by the neuron only when you produce lactate in physical exercise lactate is also transported into the brain by the same substance by the same ch carrier which is called MCT which transforms transport the ketone body and will induce neuroplasticity or be it physical exercise that stimulates the production of lactic acid, it is a physical exercise that

will say that aerobic exercise, whether cycling, spinning, running, treadmill or dancing, dancing, it will have an activation of lactate that will give a little pain but this pain is giving neuroplasticity not necessarily a low intensity exercise come on we can divide by intensity if you do a very low intensity exercise let's say level eh zone one uhum Between 50 and 60% this Exercise it doesn't produce lactic acid dose it will produce intense intense aerobic ahem by increasing the level of intensity you begin to supplant the mitochondria's ability to use oxygen uhum in which you supplant

the mitochondria's ability to use oxygen it is forced to if it has already run out the creatine has already run out for a long time she is forced to use glucose in what she consumes glucose she produces lactate produces Uhum So let's say that the ideal would be a heart rate range, the calculation is approximate, right, but a range in between is subtracted from 220 your age you can more or less know your maximum heart rate obviously this is highly variable there are other more precise formulas and in a range between 70 and 85% you

have a greater production of lactic acid Summing up the benefits come on you have an anti-inflammatory action uhum for the hair mechanism of interloc 6 which leads to interloc 10 You have the training of the blood-brain barrier the improvement through training the endothelium you have the induction of uh uh neuronal hypoxia in certain metabolically more active areas this neuronal hypoxia It is worth leading to an increase in lactate which leads to an increase In neuroplasticity everything we said about improving the BDNF, let's think more about what it will take , it's big, right? all the

time there exactly the glia are there all the time and you have all this anti-inflammatory action it also ends up decreasing we have something called glial inflammation Central in depression it is Central in any psychiatric disease that they are all bidirectional although it is not so present in all of us and you will have better control when neuroinflammation decreases and glial activation decreases we have glia and we have other cells we have original oligodendrocytes that will produce the myelin of neurons we have astrocytes that have several functions how to release lactate to the neuron and

maintain the regularity of the blood-brain barrier, right, the first thing that changes at the beginning of Alzheimer's disease, right, so I think exercise is the first exercise for you, that's the principle, the basics, we live in a world where people where we talk about The person on the internet but you have to have money to do it for physical exercise You don't need it, you don't need it, you don't need it, you can run in the square, you can use it, you can exercise at home alone, exactly, you can do it various forms of exercise,

a few little things Pine, no, not a little rope, but you can have it at home, that is, those elastic bands that already help to enhance, exactly, sorry, exercise, the first modifiable cause that gives a return within the Pareto milk, but there are a few things that give almost all the return that the person has Pareto's law and food also example supplementary fisetin will not prevent anyone from getting Alzheimer's but physical exercise probably will exactly so I did etina is interesting fisetin interesting fisetin is vital it is not vital if you don't do physical activity

it won't help it won't be exact ah regatron is interesting very interesting we can talk about it Resveratrol is vital Resveratrol is not vital you can get the same medical stimulus through food you will also have to be responsible for doing something and Not just ingesting things because it won't do it exactly Now getting into the issue of food, I think we can also think about those principles that I mentioned that increase a person's intelligence when they understand it, so let's go, the first principle that we can think about is the principle of nutritional density

To have a functioning neuron you need vitamin B1 B2 B3 B5 B Complex B Complex you need the entire complex B12 is very important you need omega-3 Uhum you need mainly omega-3 omega-3 is a is the is the nutrient that can increase longevity, we don't have a controlled study because it's possible for you to do a controlled experimental study with nutrients because you can't homogenize people, there are genetic polymorphisms, there are different basal levels, there are different intakes, but we know when you take a sexual cut that a smokers when you take smokers they live

as long as people smokers who take omega-3 live as long as non-smokers with low omega-3 levels we have a lot of observational evidence suggesting that a good High intake of omega-3 is capable of increasing Including longevity, but within this omega3 , Christian, we know that omega-3 dha and Epa, in general, the formulas are half half, but we know that dha for the brain is much more important than Epa Theoretically Theoretically I have a slightly critical view, both are important, we're going to deviate from that in a little while, we'll come back to omega-3, which I

think is a fascinating topic, right? But come on, so you have these nutrients, omega-3 is vitamin D. Vitamin A is another important for neurocognition because it is anabolic in any cell in the human body Zinc is important Magnesium is important so all these nutrients are important so focusing on nutritional density is the first thing how do you focus on nutritional density you have x calories to consume during the day so you don't become obese Uhum So you can't exceed the calories so everyone has to have an obvious philosophy that people have routines that sometimes go

out of their way to go to a family party but as a basic philosophy of life for you to accomplish At least 80% you Must look at each plate of food As an investment Uhm in micronutrients that they will improve your brain health, so for example egg yolk egg yolk has lutein which is actively captured by the occipital lobe by visual areas of the brain and retina and which acts together with dha on the neuron membrane improving neural efficiency neural efficiency is important for Intelligence is the processor neural efficiency processor working memory is ran memory,

right so let's go lutein is important for neural efficiency the egg yolk has Choline is the main source of Choline Choline is important for Choline phosphate that goes to the neuron membrane neural efficiency ecoline phosf also increases the export of fat from the liver to the brain and preventing hepatic steatosis which also leads to metabolic dysfunction leading to alzheimer's disease the thing is very broad we can see about several factors and acetylcholine choline from egg yolk It is important, for example, for the production of acetylcholine, which would be the neurotransmitter that is key in circuits

related to memory and learning, fixation, reasoning, power, just like Creatine is power, acetylcholine is also power, even muscle power, which starts there in the brain, right in the motoneurons and in terms of muscular power, it is governed by acetylcholine. There are studies showing, for example, that consumption of two to three egg yolks per day can be two egg yolks on one day, three on another, it is related to improvement in cognition Come on, we have the viscera, right, which were forgotten, right Uh, we have, in addition to the, we have, in addition to the viscera,

we have Dark Green Leaves, we have Mushrooms, we have some superfoods that are little, which are actually supplements, but which can be used in food such as nutritional yeast or bee pollen Algae such as spirulina chlorella are nutritional powerhouses that help to provide this nutritional density that helps nourish the neuron beyond We can think of more basic principles, let's go another basic principle that appears today It's autophagy, right? It's the neuron eating itself and reusing itself, right ? Autophagy is a phenomenon of medicine and cell biology, but it's gaining Great importance because why? Because it's

like we have a liver. to carry out detox in our organism we have we have cellular structures that carry out this detox, so for example Alzheimer's disease it is accompanied by the accumulation of certain proteins So you have the intracellular tau tangles You have the extracellular amyloid Bet in fact these proteins malformed they can be they can be eaten by the cell and detoxify obviously you will not be able to cure Alzheimer's But if you have a small amount and you promote cerebral autophagy you will promote the reduction of that exact accumulation if I have

physical exercise What induces hypoxia is what induces autophagy Uhm, I missed mentioning at the time that it was about autophagy, you also have, for example, fasting, uhm, fasting techniques induce autophagy, ketogenic diet, ketogenic diet, in addition to being quite dense and nutrient-dense if done well, right? it is also capable of potentiating because it is a fasting imitator and is capable of potentiating strategies that increase autophagy this exact autophagy consumption of phytochemicals Phytochemicals we need very small amounts so Resveratrol quercetin and several other ciferol all these phytochemicals curcumin all these phytochemicals sulforaphane, all these phytochemicals, they

are potent, potent, not potent in the cell, right, they are fragile autophagy stimulators and autophagy is precisely capable of improving this neuronal detox improve elimination cleaning this neuronal cleaning and this neuronal cleaning It also helps to know, for example, but it depends on each patient, it always depends on each patient because otherwise there is no ideal formula, there is never an ideal formula, the exercise itself, a person who has knee osteoarthritis You won't be able to, you'll have to adapt, you'll have to adapt exactly, there isn't this formula ready for everyone, this PR formula, everyone

will take the review astrol, everyone, no, that doesn't depend on you, right, but when it comes to food, I can tell you that almost everyone can consume, I don't say wine, wine, no, I'm not very in favor, I'm not very in favor of alcohol, but anyone can, almost anyone can consume, for example, blueberries or açaí, uhum, they 're the exact red fruits that are rich in phytochemicals and we You don't need that much phytochemicals to produce that's why I'm saying there's no point in people going out Ah, I'm going to buy this, I'm going to

buy that, no, it all depends on a doctor who understands where you are, the physiology of that deficit, even a nutritionist, Nutri Nut, then it's important that you have this exact notion, right, right, and even we're talking here about phytochemicals in food , right? they will fly away and they will probably look at the supplement in these cases , which is what usually happens as a crutch and as a guarantee that they are doing the right thing and they will stop looking at the rest. feeling that you have few tools I think you work much

better with the tools you have exactly so it's important it's important here we're talking about supplements and nutrients , right? but within the food sources, which is something that you highly recommend, right, it's not just the supplement, you can also eat, the basis of exercise is food and sleep, right, exactly, and the cultivation of good thoughts, let's say that these are the Basics of the Magic Formula This is the magic formula Pens four are four n This is the magic formula What exercise food good sleep good thoughts good thoughts sure let's go sure if you

don't have it now let's go despite that we know that the child has a development phase until adolescence, which is the phase where you reach peak bone mass, peak muscle mass, peak neuron you will reach even in early adulthood, these first let's say that 21 years of life are crucial in a person's nutrition in these first 21 years of life let's say that the person eats a lot the teenager eats too much drinks a lot of milk eats meat it's true He is storing vitamin B12 in his liver people measure vitamin B12 they believe a

lot in laboratory tests when you measure your vitamin B12 it is there in 800 or 600 or 500 or 1000 you are actually measuring a picture Of the moment you have a demand for peripheral vitamin B12 that is supplied by the liver vitamin B12 actually has a liver supply uhum you now for you to replace vitamin B12 a vitamin B12 what is vitamin B12 vitamin B12 must be a very large vitamin it has a cobalt atom because one of its functions is to carry the methyl group and the methyl group is a gas anything less

than two carbons evaporate Uhum So you remove the methyl group from methylfolate and take it to methionine to become Sam you have to transport a gas so vitamin B2 is basically a coenzyme, right, a large molecule specialized in taking a small gas molecule and then taking an extremely complex, what makes it an extremely complex molecule is that you need a very complicated Vitamin B12 absorption apparatus, so you need, for example, the extrinsic factor, which is a protein that will take it to a receptor that will carry out intestinal transport. We don't know very well, but

it is stored in the liver and probably the liver's storage capacity For vitamin B2 is also limited because we didn't evolve PR to pull all the vitamin B12 through That's why we see so many people injecting vitamin B12, vitamin B12 doesn't rise as expected uhum, that's why we see some studies showing that sublingual supplementation can be more efficient simply because lingual supplementation maintains a supply, you give a very high dose. high it goes beyond the intrinsic factor it goes through the mocosa because it is a very high dose it ends up making a load What

is the problem for an adult to replace vitamin B12 in the diet vitamin B2 it is mainly in animal proteins there is also in xita which has some enriched nutritional yeasts So come on, you would need it, let's say, and it's in the liver too, right, uh, the egg has little usable vitamin B 12, there isn't that much, so come on, you would need it, as you can't absorb that much vitamin B12, I don't remember the amount, but I think you can. absorb a maximum of 5 to 10 mg via intrinsic factor, you would have

to maximize vitamin B2 in all of your meals. So let's say 100 g of animal protein or cheese or nutritional yeast Enriched in vitamin B12 in three meals or cheese in three daily meals then you can get it through food, which becomes difficult, it started to get complicated because when a person appears to you with a vitamin B12 deficiency, they have already been deficient in vitamin B12 in their diet for 20 or 30 years, I don't know how long uhum. In other words, you are going to completely change one a diet that has certainly been

bad for a long time and it is also possible that it simply does not absorb vitamin B12 well due to hypochlorhydria pernicious anemia due to intestinal dysbiosis for various reasons poor chewing because if you don't chew it you don't absorb it, right, all of this is very common so the bedos vitamin will often have to be supplemented, preferably in the form I prefer to start with the injectable because you already have it depending on who is there because when the person arrives that's when the person arrives for us I prefer to start with the injectable

but it already passes together with sublingual sublingual always do this supplement I also always talk to I always talk to patients and ask if they have a history of acne uh uhum yes yes they have a history Of acne this has happened to Practically everyone who prescribes vitamin B12 with me will never go again happen uhum because if you have a history of acne I give 5 microg 10 microg because the person will want you B exactly you you lower a lot aae Generally only men in 5 to 10 weeks but there are cases that

last a year for They are postulated inflammatory acnes, right? Exactly what you said is it's super important and the one with enzyme q10 is in fashion, you know with enzyme q10 it's I see some things that make me very sad, right the F steak, I see people we work with injectable nutrients in a normal way but always in a very ethical way and I see people here saying for example to patients to followers that the only enzyme that is 10 injectable works is with an enzyme that is 10 injectable because the oral only has an

absorption of one What is the issue when you have animal studies show that if you take a human oral equivalent dose of 1700 MG per day you start to have signs of premature aging in humans in animals, precisely because you completely abolished the antioxidant system the L radical system, you have abolished oxidation exactly, this will prevent you from developing antioxidant enzymes, DNA control mechanisms and so on, you can get cancer, it can have all the perverse consequences, that is, with the enzyme, which is 10 inget It is understandable Let's say you have Alzheimer's disease and

you want to take a high level of concentration at that time for a black substance that is oxidative stress, you can imagine Yes. Yes, I understood situations, there is a therapeutic test, someone with fibromyalgia, you want to know if it will respond to enzyme q10, you can think of it as an injectable in specific situations, never such as chronic use with enzyme q10, there are studies showing better prophylaxis for migraines in fibromyalgia, in peronia is paron depression, the evidence is much weaker, but it is very likely that the coenzyme that 10 she how can I

say he is a It is perhaps the main antioxidant in our body it is the best supplement that exists for the heart uhum no supplement is as powerful for the heart as With enzyme q10 with enzyme q10 it has an action that is pharmacological in congestive heart failure becomes pharmacological because now it is interesting that the person will not always see the benefit with the enzyme that is 10 why the benefit with the enzyme that is 10 Comes when you have I I measure frequently with an enzyme that is 10 I can say that some

people have very low levels of enzyme que10, they may not be producing enough enzyme que1 because to produce enzyme que1 you need all the micronutrients iron, vitamin B, etc. if you don't have ISO you won't produce it Or you have excess oxidative stress from free radicals, in fact you are reducing all your antioxidants, coenzyme que10, it is soluble in fat, it is not just its action on the heart, the heart is failing, what is it failing, it has mitochondrial dysfunction intense aa coenzyme queed1 Gets in there, fighting excess free radicals in the heart, energetically stimulating

that heart to contract better, but that's not all that coenzyme queed is fantastic for for the sorghum system, Consequently for neurodegenerative disease and cerebrovascular dementia aa coenzyme that is, it is transported in the LDL cholesterol molecule, but it is transported, it is not so fat-soluble, so it is transported on the periphery of the LDL molecule, and cholesterol is almost floating in the plasma, that is, when you have an oxidative agent stressing LDL cholesterol, the first one. antioxidant that is the front line to protect LDL cholesterol against oxidation is coenzyme q10 so fine levels that 10

high I cannot categorically state that because I have no basis for saying this I cannot categorically state that high levels of with enzyme queed, they will protect, they will eliminate the oxidation of LDL, but we have reason to believe that with enzyme queed, it is perhaps the best supplement available to inhibit the oxidation of LDL, precisely because the bad cholesterol is there in the LDL, the LDL, which is the bad cholesterol, concept is also a Pou but in the sense that the public can understand that it is the cholesterol that tends to deposit oxidation and

cause exactly what we can talk about in very simple terms is that the enzyme that 10 is a Very promising nutrient to protect bad cholesterol exactly prevent it from leading to dementia, heart attack, etc. formation of plaques, right, in that sense, this is very important, Bru, the omega is there, magnesium, let's go back, going back to n de pared of the most important things that exist Ahem, with which 10 I don't consider myself I consider more less a little but physical exercise omega-3 Magnesium and vitamin D These are Pillars are Pillars magnesium has the cliché

that it participates in more than 300 chemical reactions I think it participates in 100% of chemical reactions why Because when you say They fear ATP, which is cellular energy currency, it's not ATP, it's ATP plus magnesium uhum, where is magnesium, there's ATP, magnesium has a power, I'm going to talk about it, we know that it is also the cofactor of enzymes that produce neurotransmitters such as serotonin, we know that it also helps with agonizing gaba by entering TDH, it is a good supplement for those who have TDH, right? I think it is vital that we

know its effect on insulin resistance. But not everyone imagines that magnesium has other roles, magnesium is fundamental for enzymes that they repair And replicate DNA, so for you to have good skin quality, for example, you have to always reproduce that skin, for that you have to be dividing that DNA, for that you need magnesium, another thing your mitochondria are suffering from Free Radicals All the mitochondrial repair enzymes that are healing those mitochondria need magnesium Magnesium and it is essential for any enzyme that deals with DNA that deals with MAG there is evidence that lower magnesium

intakes are associated with a higher risk of pancreatic cancer magnesium has a very great potential for protection against pancreatic cancer pancreas Uhum, it lowers blood pressure So it can help prevent high blood pressure, heart attack, the consequences of stroke, etc. and there are many benefits of magnesium, now one thing that I think is important for us to talk about is that this is the doubt that you can never resolve if explains every day and the next day which magnesium is best which magnesium I have to take So I think this here, let's go there are

several forms of exact malado So let's go all magnesium When we supplement magnesium we are worried about magnesium not dimalate uhum We are talking here about magnesium So what do we have to worry about if that magnesium will get to where we want it to go if it is well absorbable what are the magnesiums Which magnesium is the most poorly absorbed is magnesium oxide uhum Why is magnesium oxide used because it is small? The oxide is much smaller than the chelated ones. In other words, you can make it fit inside a multivitamin capsule. It is

used in multivitamins because it doesn't take up much space. volume and the multivitamin you have to save volume to fit in the capsule so magnesium oxide is used just for that the best magnesiums are chelated because they take advantage of transporters of the substances with which they are combined to be absorbed so magnesium malate magnesium bisglycinate which They are all chelated, magnesium aspartate, all of these chelated magnesium are the same, they are practically equally good, there are small differences in the absorption of magnesium, so the most important thing is to absorb the magnesium. Those who

do not have resources can use magnesium chloride, which is not as good but is much better than that the Magnesium oxide whoever has the resources If you want, additionally, there is a little more malic acid for mitochondria or citrate to alkalize the urine and prevent kidney stones or bisglycinate to improve sleep insulin resistance collagen can granulate this but the fundamental concern It has to be the supplementation of chelated magnesium, I think this is important, chelated is always better uhum and food also food is magnesium what is it like magnesium is a molecule of life uhum

our soils are poor and magnesium but they are not that poor So when people talk about the problem of saying that the soil is low in magnesium and repeating this all the time, it makes people stop looking for magnesium in real food and start resorting to just supplementation. that the studies with magnesium are also largely we know that it is magnesium because there are all animal studies and in vitro etc. but the truth that the studies are shown are done with real food so It could be that that person has a prevention of pancreatic cancer

not only because of magnesium but because of phytochemicals a better diet because they are foods rich in magnesium coming from natural food So let's go where is the magnesium magnesium As I said, it is a fundamental nutrient for energy production vegetable sprouts are places where you have a high energy production a high proliferation high so they have a lot of magnesium if they have a lot of magnesium grains and seeds have a lot of magnesium too because because they are they are the germ of life they have to come out to germinate you have to

germinate so they have a lot of magnesium because of that magnesium is in the center of the chlorophyll molecule there is no chlorophyll molecule without magnesium it is an impossibility so if you see a very green vegetable like that plant there it is full of magnesium so if the person focuses on consuming seeds leaves sprouts sprouts the person will hardly consume less than 300 g of Mag MG of magnesium per day for it will hardly reach, right No matter how bad it is It may be that they can pass it It may Be that for

them a capsule of 150 MG of magnesium which side per day put it at 400 mg which is when it would start to have an optimized physiological function and not just supplied but always the two let's combine the main thing is food because in food You have the phytochemicals and the people are often guided by very high doses of phytochemicals that are pharmacological you don't you need a lot of Resveratrol for it to act In gene expression, for example, you only need a little bit, G goes there, recognizes Resveratrol, understands that you are in spring

and not in a desert and changes Even the expression of the vitamin D receptor and then it is no giving up on us will never go on the diet, never on the diet, look for magnesium in the diet, ex exacutely, uh, mainly, but I think that supplementation like this will be mandatory because I don't know anyone who can maintain one, but even so, it's mandatory, no, but highly advisable, there is no such thing as supplementation. obligatory obligatory but a lot of acel always on both sides so that you reach main is food main is food

exactly And then you see and understand the principles, right, when you Understand the principle that magnesium generates energy, you already know where the magnesium is, right? It's in the bread, right ? creatine, we've already talked about it, B creatine is worth it, let's talk a little about the brain, let's talk quickly, right? I think it's interesting, right? But we know that most neurological and psychiatric problems end up at one point or another in brain bioenergetics Uhum E creatine probably needs slightly higher doses to reach the blood-brain barrier. Keratin is also low in homocysteine. Uh, in

doses above 5 g, with doses from 5 g of creatine, you have this gain in brain bioenergetics. There are studies showing improvement in depression. I believe you are aware, I don't know, female patients, but for example, I had patients who, when supplementing creatine in a higher dose between three and five, eh, creatinine went up, creatinine went up Bia, it's not because Of prj, I'm not saying that it was a fact And then what patient, yes, this is a renal thing that we have to put in some patients, nothing happens, OK, but in some this OC,

but creatinine, in fact, creatinine is increasingly seen not only as a marker of renal function, but also as a marker of muscle mass Uhum, what happens is that all creatine is non-enzymatically converted into creatinine, uhum, if you have more muscle mass, if you have a creatinine, for example, of 06, I'm starting to get worried, you might have low muscle mass, uhum, when the person has a cretin of 1 1.2 either supplements with creatine or has a good muscle mass started to increase, we start to worry about the kidneys but with creatine supplementation aa of 1.2

we turn on the red light turn on turn on the red light only creatine supplementation will increase creatinine uhum generally it's just that this increase is not due to renal impairment this increase is merely due to non-enzymatic degradation uhum in this case the ideal is to measure cystatin ca cystatin and it will increase in renal failure but Not it will increase in the case of deficiency I understand why this is in detin supplementation Exactly I cystatin c cystatin c you do not increase in the case of Exactly I never take creatine I ask for AC

cystatin C because otherwise my patient won't sleep I understand Um I understand so I ask for cystatin up So let's go there and give this exact counterpoint so the children have some studies that show better na paron, right, this is very weak evidence but it already exists for depression there is already a little more uhum it only works in women no one knows why interesting in Women after a certain age in men it doesn't work, creatine for depression doesn't seem to work, interestingly, I believe it's because of menopause, right, we know that estradiol also has

a mitochondrial stimulator, right, when estradiol drops, density drops. mitochondrial I believe that women, I don't know, it's a possibility, I don't know, and creatine also has studies showing how it exerts power, increases intellectual power when you are, for example, doing a very intense study, especially if it requires visual aids, right, which are more Energetically intensive treatments, the breed appears to increase its persistence capacity in that intellectual action mathematical calculations out there, there are some studies that are also small but are quite interesting with this and do So I think that creatine also has this cerebral

importance that cannot be ignored but I have also never seen anyone come up to me and say oh I changed because of the creature intellectually life has changed completely, it follows in terms of psychometry Maybe, right, improving within Bru can go through an inflammatory process in the intestine caused by gluten, gluten is a big issue, it is removed, it is not removed for those who have tolerance, for those who do not have tolerance, What is the your opinion CR my opinion come on 10,000 years ago no one ate gluten uhum when we started eating gluten

the evolution of species occurs much faster than people imagine when we started eating gluten there was an epidemic of celiac disease recently in some African country, the introduction of gluten because of these famines that led to wheat and 5% of the population developed celiac disease over Time . In addition, there are all the harmful effects of excess grain, right? Just as a diet very rich in grain leads to osteoporosis, you can see that the man, the man, the farmer, he decreased in size, he started to present certain diseases, gluten, it is inflammatory, uhum, the question

is how much of gluten will be inflammatory for each individual, for me, what best proves this is that the incidence of celiac disease has increased with the increase in the consumption of gluten by the population in the world in the world, not in each population, if in a country the consumption of gluten increases, it increases celiac disease , if it were to occur, would already have the same incidence as any gluten would lead to celiac disease uhum, there would already be celiac disease anyway, there would be no increase in incidence, no, the increase in gluten

consumption has led to an increase in celiac disease, uhum, that is, I don't think that the consumption of gluten must necessarily be prohibited, what I think is that the disease, celiac disease and sensitivity to gluten, which is much more common than one imagines, they are the people who suffer from These problems, they are invisible people if they see that the world stops due to certain health problems and the world does not stop to recognize that that person cannot nor some people cannot even contaminate themselves with small amounts of gluten they some people have to be

aware that it can be in makeup in a children's toy in play dough In other words I think they are treated as invisible people I think glut sensitivity is much more common than you might think for everyone by everyone but it certainly shouldn't be abused and certainly by no one moderation by anyone it shouldn't be abused by anyone and it's not needed by anyone because another thing that I think is very malicious, right, is saying that a person needs gluten Because of the fiber, a person doesn't need wheat gluten to eat fiber, you eat fiber

in vegetables, right? Yes, there isn't, and the role of fiber itself is very questionable, right ? I don't think it should be a different gluten, it was wheat, it shouldn't be, it should be wheat, but the truth is that gluten is actually several proteins, some proteins are more immunogenic than others and we have increased in the last 100 years the content The content was infinitely lower, the content was infinitely lower, celiac disease already existed, it certainly already existed, but it was less, glut was already inflammatory, yes, something that I tell everyone, if you have any

doubts, you don't need to believe this one, one month ago, two months ago, 100 and see if it's good for you if it's good for you ok if not if it didn't make the slightest difference ok you too you have to let the person know they also resist family events children's birthday parties but it's that thing you're willing to test it and see, you'll feel it whether it was good for you or not because there are things that are São Tomé, the person has to feel it, they have to see their ex, there is no

point in the study saying this, this, this, this, but if the person doesn't try it start to feel try this and look I'm going to tell you something I've never seen someone cut their buttocks and see no benefit but there are people who are stubborn there are people who will hope it does N't get better Cool let's continue here now if you do it right if organize for the family event to take your little gluten-free things, you'll see and when they ask me But then I won't have anything to eat I'll be gluten-free there's nothing

to eat so I say almost nothing has gluten papaya has no gluten watercress There's no gluten meat there's no gluten exactly milk there's no milk I don't recommend it either, but yes, but I'm sure, come on, there's no gluten in there, there's no gluten in the beans, there's no gluten in there. I start, but usually here on the podcast, we get a little bit more, right, already overwhelmed. there's so much dense subject matter, but generally I already send about 30 foods in a row, talking quickly to the person, the person becomes like this, right, there's

no fight that there's no L is merely cultural and but it's not just cultural, right, we know that these proteins like they are not well cleaved they end up having an opioid action, right, so they generate well-being, right, they are addictive too, right? Exactly, they are extremely addictive, next Bru, it's the connection between the brain and the intestine, the impact on mental health, depression, anxiety, come on, we have one, our intestine, it There is a network of neurons, right, which is a second brain, huge, right, gigantic, right, in fact at some point we were a

worm, right, and with that there was only that there as a neuron, right, and what we specialized in, we concentrated the cognitive functions in the brain But we continue to have that worm there that continues to absorb nutrients, which is the intestine, right, that range of neurons and they connect with our brain, you know, mainly via the vagus nerve, right, but not only via this vagus nerve, which is like an immense nerve that connects our autonomic nervous system connects the intestine with the brain and with our intestines, all of our hearts, etc., right, but we

have other forms of communication, such as neurochemicals, cytokines, etc. and there is a profound correlation, so for example, heart disease, parkson Possibly it starts in the intestine it is already studied it is already studied it is already studied It possibly starts it has a very big relationship with the intestine in fact any problem that has a relationship in the intestine intestine is like the mitochondria we were talking about the seo deviation which not everything starts in the intestine but everything falls into the intestine Like the mitochondria so if you don't sleep you have liqu Gut

you will have liqu Gut what is liqu Gut is a permeable intestine that will allow the passage of inflammatory kine protein bacteria exactly it starts to have holes and I think that one way to understand this brain intestine well is to understand that the intestine has neurons and also has immune cells and our immune cells throughout our body are like an army headquarters every cell every cell is a barracks if you invade the Brazilian border in the Amazon the army will send it to the central command in Brasília and will force the borders throughout the

country including in the south yes in the fma form if you you ate gluten Are you sensitive to gluten your intestine became inflamed and it stimulated your immunity cream that immediately the gluten reaches the brain but the gluten does not need to reach the brain to stimulate your immunity cream in your airways casein you also see rhinitis and asthma in the related casein in your brain activation of microglia when you inflame your brain which may be merely a reaction To excessive stimulation of the immune system because of the inflammation in the intestine that brain inflammation

it will immediately decrease your serotonin production because it is not normal to be happy when you are sick an adaptive reaction You simply got sick, it's as if the body signals something is wrong, you get gasinteritis, which is evolutionarily good for your species, that you stay away from your peers so as not to pass on gastritis to them Uhum So you activate your immune system, you activate microglia, microglia decrease o serotonin dopamine etc. you go into acute depression yes a reduction a reduction of you withdraw if you are tired, you sleep all the time, you

eat little to avoid feeding the infectious agent and to not transmit disease PR to others and you withdraw so that you don't So in fact there is a whole this has a whole logic the gut brain axis it also serves to protect the species uhum This is preventing you from interacting too much and transmitting the infectious agent, but these mechanisms are specific. If you eat casein gluten, you will inflame your intestine as well and it will Remain in the same way. Furthermore, when you have liquid You can have translocation of bacteria uhum in fact it

starts they shouldn't enter gain circulation exactly In fact the intestine axis the intestine starts in the mouth, right ex, then periodontal disease you have You know when you do a biopsy of people with Alzheimer's disease you find it in biopsy, the omonas porphyr is gingival, right, that's the bacteria that gives cari in the brain, that is, that bacteria fell into the brain and began to generate a fall into the blood, it arrived in the brain as well as reaching the heart and causes endocarditis, it caused an inflation, the jolar cell caused an indolent inflammation uh

it activated the microglia there's no point taking curcumin uhum there's no point taking curcumin if there's bacteria there you have to treat periodontal disease esp that bacteria that one there if it resolves uhum curcumin alone won't resolve it won't resolve that activated microglia will produce inflammatory substances cytokines that they will diverge and the tryptophan will stop turning into serotonin and will turn into those metabolites next to quinolinic acid that will precisely have an anti-neuroplasticity action, Right ? If it is, but I think it's important for people to understand that in reality it's serotonin and that

it's produced there , it's not produced in the intestine and it goes to the you keep the absorption wall of the intestine straight you don't get these inflammatory processes these toxins that prevent the brain from making even You touched it well, right because one thing that I don't agree with is a mistake, it's ex of S because I don't see any fun if it is not within a serotonergic syndrome neuroendocrine tumor But I often see people even on Instagram asking me how much to take of 5 htp because serotonin was low in the blood test

Look, this has something to do with it, I'll tell you, I ask for the dosage but I ask to evaluate with several other tests, it's not isolated, isolated, it's polysomnography, brain mapping is oa But you ask to evaluate the brain Because there's one thing, that's how very, very, very low levels, I'm talking about low levels below 10 of serotonin In general, course or with serious touch or with suicidal risk I'm telling you from experience of more than 20 work experience I'm learning here so I'm going to start P I'm telling you but like this in

these cases Now there's no point you have him here isolated and you also have to see ask serotonin together with catecholamines serum catecholamine profile morning cortisol But you have to evaluate this with neuroimaging there is no point because when this happens here you have parietal hypoperfusion which will give you negative thoughts so I'm telling you and from a wonderful emp observation saying so sometimes the patient in the first consultation he didn't say oh is there rea you have if it's very low below 10 my dear do you think it's depression risk suici and then when

you bring it arrives forbid you don't leave here you come back your est I'm not a set polysomnography neuroimaging brain mapping one complements the other blood test, I ask for everything, hormones, integrative, right? I don't know, maybe I would do it, I didn't know why I go down the exam shelf, I say, there will be about 10 tubes of blood that will be taken, guys, look at me, What Is this I said, it's what I need, basic, then I can repeat it L, because then we see, I can publish articles because it's a very, very

precise observation, neuroimaging, I don't give up and it's not what's coming This issue, the report that comes from the laboratory gives me an image of this issue regarding the tendency to suicide, you cannot reach it with the Clinical History There, many don't speak, right, my dear, many don't speak, I already had a patient who arrived with his mother, they were from the Midwest and the mother Ah, he's a bit like that, he's a mute guy, but I already came with the exams when I knocked there, he said two serotonin two I said he's not coming

back we're going to start doing magnetic stimulation now he's at risk of suicide and then He looked at me like you know I said I don't need to know I know what's happening we haven't removed him I said you can call your husband Dio that you won't go now because it was real, you guessed it, it was real. They don't talk, my dear, whoever is planning to commit suicide, he doesn't tell you because you will stop him from solving his problem, remember that. The Suicide never goes So you have to ask All your patients because

you didn't ask, no, I asked, my protocol was for everyone, for everyone, I didn't do this thing Ah, no, it's not the protocol, now it's a lot of work to analyze everything, now how many percent of psychiatrists do this I don't know, you know why, Christian, I've never based myself on whether others do it, no, no, I'm a pain, it's still a problem today, for example, I don't answer any more, but my team asks for the exams and I see them, so sometimes the other day I I was driving the doctor, Look, there's the exam,

I said, but they didn't send it to me, oh, so-and-so forgot to send it, I said, you 're going to see the patient now in 10 minutes . I said, here it is, they all became a circuit that you already see, you know, right, Bia, you found a pattern, I don't know if this pattern you found, if this pattern you looked for somewhere, I found it, I picked up separate patterns, did you find it Because you are a very intelligent woman you are a very intelligent person I am hardworking not everything is good Not everything

is good We human beings are quite intelligent So you observed a Pattern recognize a pattern you saw that this pattern repeated itself and now with artificial intelligence that it is much more intelligent than us in terms of the speed of finding patterns. Artificial Intelligence is going to take medicine to another level, perhaps not necessarily good for the doctor's financial life, but certainly wonderful if it is well applied, right, for humanity, you can see that it is already there are Artificial Intelligence algorithms looking at simple chest x-rays and predicting coronary risk. Certainly, but I don't think

that excludes, I think it adds up, not the good doctor, he's going to do what he's always done, and the good patient is going to tell the doctor what's the your opinion on what's happening in Artificial Intelligence, true artificial intelligence, it empowers you, it can autonomously eventually be developed to provide easy situations Uh, but it empowers you, there's no way you can know about artificial intelligence and not use it, let's go stop being ethical no You also can't believe 100% in it exactly you have to be the sensible one who will look at all that

and make your decision according To your patient comment and another thing let's say that you have an artificial intelligence much superior to wow Still, I'm sure that if I were to ask questions about Psychiatry and you were to ask your questions about psychiatry, your questions would be much better than mine because you know much more about psychiatry than I understood you to be talking about. so people will have to decide between them talking to artificial intelligence they talking to me about psychiatry they talking to you you will have the best answers because you will have

asked the best questions That's right That's right and people relate to people they they will always look for the other person and ask the best questions, it's something that you see that young people do less and less, right, because they don't read exactly and what they don't LM They don't have the discursive capacity, the capacity to dialogue and not even asking the question, right, because you see a person's intelligence, it's not because of what they answer, it's because of the questions they ask, questions they ask, when I taught at the College, the student Who asked

me a disconcerting question, I said, I don't have that answer but I promise you that In the next class we are going to make a promise I will study and you will study and at the end of the class we will talk and it will be great for me to learn from you and they are not necessarily factual questions generally They are imaginative questions and an imaginary question presupposes literature Because the imaginative repertoire comes from literature, nowadays you see utilitarianism, people keep reading self-help books, just not because they are bad or they are reading technical

books thinking that they have to understand that self-help has to also come from the person, right? Reproducing a for is but I'm trying to get there I agree but people are reading nowadays in a very utilitarian way I'm going to read to be intelligent I'm going to read to be successful I'm going to read clippings, right? Or else L books aunda these books are wonderful, but the complexity of human situations you only find in Universal Literature, so a young person who has not read Universal Literature, when you read, for example, Dostoyevski, you are penetrating the

mind of Dostoyevski, if you Read Machado de Assis, you are penetrating the time of Machado de Assis and in the mind of Machado de Assis, understanding your country, you are seeing issues in your country that haven't changed exactly anything has changed a lot of things a lot of things have changed but a lot of things haven't changed the essence no M essence you won't have a repertoire to do the best questions if you don't have a strong understanding of what exactly in the history of humanity, artificial intelligence is promoting a curious thing which is inverse

ageism, right Uh, young people don't have the capacity to make the most of Artificial Intelligence because the product of human intelligence versus times Artificial Intelligence if you are multiplying zero times 1 million gives zero now you take a person who already has life experience and experience the ability to ask the right questions with a much greater intelligence they are suddenly multiplying me 10 by 1 million 10 by 1 million is much more than one per 1 million, certainly not, I think it's common sense, we're going to have to have common sense, we're going to have

it, we're going to get to that common sense until then, until then, it's going to be a we're learning, learning requires Rollovers and get up and keep going and get up and keep going I think one of the best things a person does that I encourage everyone is to be the Early Adopter if the person I wanted to have started using Google because I've already learned so much with the help from Google I wish I had started using Google when Google was born, right, I learned a lot from Google, you go to Google, I don't

use the pubm search engine, I go to Google, button L, anything like neurod, I messed up in my English, neurodegenerative disease in English that I write in the Pub médi space, the Pub médi articles appear much better because I can then play exactly through search so I've already learned a lot with Google So I think if it's an early adopter of any type of technology, any type of But that's it What I'm talking about is teaching, taking advantage of health, right, in health, on the contrary , it's much better, we have to adopt technologies earlier,

but take advantage of the wisdom of the ancients, right? the tradition, right, goes back to what our grandparents did and there were a lot of things that worked, right, our Grandparents all supplemented, for example exactly, everyone supplemented, but the supplements were different, it was chorizo, right, because it was an iron supplement. Exactly, exactly, it was liver, which children didn't like, right? That's right. buchada there were a lot of things, you know there's that African tribe, right ? and milk for him that ends up being anti-inflammatory because they have already developed the genetic polymorphisms to metabolize

that milk and they enrich the milk with blood uhum and give this drink to pregnant women to supplement the iron the iron that we do in all pregnant women I don't know If they eat the placentas because the pregnant woman loses a lot of nutrients in the placenta, it could also be so, it could be so, I don't know, but it makes sense, it makes perfect sense, right? in all sense, it's a cool thing, you know, generally the first born is bigger, right? It's healthier and longer-lived, you see them say uhum, like the oldest of

the three, the oldest was always bigger and he's alive, Exactly, he's alive precisely because the placenta pulls everything the mother's nutrient for the first child in the second child she has to make the choice I'm going to get enough to be healthy but I also can't kill the mother right Uhum So there's Tod a ag can you imagine this in the northeast those people who are 10 13 It's complicated, but if you look closely, these people live in the northeast, right? They eat liver for breakfast, they eat it, breakfast is completely different, it's a lunch

like ours, it's much better than the one in Carioca, you can't compare it is more traditional, it seems that the more you globalize and the city grows, the more it loses its tradition, right? Ahem, which is very bad, which is very bad because it already had a history of working well. sweet himself the one who makes couscous with corn there it is much more nutritious than bread and They eat offal they eat those meats from the countryside their nutrition is very dense it doesn't have to be because you are heavy for them but they can

handle it Huh but they can handle it, they can handle it, but if you look at the firstborn, it's usually bigger, but obviously it's It's statistical, right? There are life situations, right? Exceptions, there are exceptions ? it's 70% maybe more but the majority think it's more excess carbohydrates excess calories calories count unlike some people who say that calories don't count that count carbohydrates human beings are very given by rules, right? So diocar diocar wants to make it easier complex things the larb diet made people believe because they lost weight initially without counting calories calories Don't

Count so excess calories count excess carbohydrates count a lot more simple carbohydrates, right, and fructose, right, because there are people that I've had patients like that, no Doctor, we're not eating nothing else we cut sweets So I said no but something is wrong you still have hemoglobin there hitting the wall no Even I said fruits no we eat about three persimmons during Persimmon season I said three that we eat that pink mango I said but What do you mean, you share one, no, we each eat one a day, it's very high in calories, people don't

have fruit from the count, people don't have that notion, yes, but allow me to disagree A little, uhm, because not in a weight loss process to reverse diabetes I think it does, no, but I'm not talking about reversion, I'm not talking about signaling hemoglobin, yes, no, let's go through a process of reversal, I think these fruits should all be avoided as much as possible Now Generally, the people I see are pre-diabetic and obese people actually eat a lot of bread, very sweet, lots of empty calories because, for example, when a person eats a mango ,

along with the sugar in the mango, fructose has a characteristic that is interesting, fructose is much sweeter than glucose Yes, much more what makes fructose beneficial in a way uhum understand fructose is a liver toxin uhum but it is so sweet that it generates satisfaction from the sweet with small amounts of fructose For those who attract animals for those who have good sense because there are people who eat the exact box of fruit come on, certain fruits induce compulsion I hate Fruta do Conde is the pine cone there in Bahia certain fruits induce Uhum So

I would have a lot of difficulty starting to eat grapes uhum because I want to eat because you eat a lot of Grapes because you eat a lot of grapes you don't eat a grape nobody eats a grape nobody you eat at least the exact Caio It's better than one than a candy it's infinitely better but you can have an excess of fructose by eating grapes So come on, strawberries, you won't have it, you'll have an excess of pesticides But you won't have fructose, exactly, come on, you can get bananas. It's more difficult for people

to eat too much banana to the point where they don't have that much sugar, so there's sugar, but they don't. it's so sweet that one and you can't eat it you can't eat it too much now juices orange juice healthy and anti-inflammatory orange juice in small quantities started to increase the amount it will give you hepatic stetes metabolic syndrome Alzheimer's disease like a coke that's what I'm talking about common sense common sense has to be present all the time this thing that people want this I can eat then the person eats a lot just that

a lot, for example, some people say like that, not me You're eating these sweets, not everything without sugar everything knock knock knock I said no it's not like that peanut butter then It's a food that's what I always Say about peanuts, it's healthy. I said in small quantities, it's healthy. Then you start making it in large quantities . peanut butter in small quantities a great food in large quantities talk find out then take the bread put the peanut butter and put a bun on top that's like it's like I'm healthy I'm eating it's popcorn with

peanut P exactly Including after Peanuts are part of the traditional North American diet, the one that is highly obesogenic, then you see it went wrong there, they all eat sandwiches with amu paste, it already went wrong there, so it's not quite like that, it's the good sxo he, they follow the whole diet. that is invented to look healthy, right because theirs is very bad because theirs is horrible exactly So it's related to the diet next Bru cholesterol Cholesterol come on let's go cholesterol is an essential molecule you need cholesterol to make hormones a little bit

of cholesterol you need cholesterol it is a limiting step in the formation of synapses Uhum So for you to have neuroplasticity you Need cholesterol Cholesterol is important for everything because it is in all cell membranes, all members it is not a fat it is much more similar to alcohol and it has a characteristic that is similar to the characteristic of omega-3 dha that it is, let's say that it is more liquid than common fat because it is more liquid than common fat, explaining in a simple way it makes the neuronal membrane the membrane of any

cell becomes more fluid, this allows, for example, the externalization of serotonin receptors from immune cell receptors, etc., in other words, So we have a demand for cholesterol in all the cells of the body, our immune system demands a lot of cholesterol, so what about us? And when people talk about high cholesterol, they are usually talking about high lipoproteins. Because lipoproteins, cholesterol is a fat that travels with other fats, and it travels in the blood, which is a liquid, fat that does not mix with the blood. so it's got it's got it's got it's got to

be in the fat soluble medium for this lipoproteins are used we have which are Basically proteins that carry cholesterol fats and Vit and fat soluble nutrients like with enzyme Q1 vitamin D vitamin E so on dha all of this goes into the LDL cholesterol So let's go cholesterol it is one we know that at the genesis of cardiovascular disease is inflammation we know that generally the inflamed person also has li Gut has a leaky intestine when you have inflammation you have a turnover um an intense use of immunity in those places where you migrate to

those places, leukocytes, lymphocytes, etc. and your liver starts to produce more cholesterol naturally to send LDL cholesterol there. LDL cholesterol will have two functions, one is to supply cholesterol and the nutrients for immune cells, the other is that LDL cholesterol, we have a group of bacteria called Gran negative bacteria, these bacteria are an extremely toxic substance that we even call endotoxin called lipopolysaccharide. Look at the name lipopolysaccharide, it is sun, the lipopolysaccharide of bacteria is soluble in fat it is absorbed by LDL cholesterol when it is absorbed By LDL cholesterol it starts to be recognized

by the immune cells which begin to create a respiratory cascade of free radicals trying to fight against that agent this causes the cholesterol oxidizes oxidized cholesterol it works as a Free Radical it is capable of penetrating vessels in Shear points, bifurcations, etc. Certain points, such as the carotid bifurcation, the emergence of the anterior descending artery in the heart, have some more characteristic points . when you have a tbit, exactly made by the tail, it kills the cancer cell but also kills the endothelium. It facilitates the entry of cholesterol when it enters there, as it is

full of lipo polysaccharide, it starts to attract more inflammatory cells and generate a process inflammatory that generates plaque of at those macrophages that start to eat that become Foam cells And so on, there is an association between high cholesterol and cardiovascular mortality are Inflamed people T high cholesterol has an increased cardiovascular mortality then you have types of lipoproteins we we have LDL cholesterol which basically has a distinct protein which is called apolipoprotein B we have HDL cholesterol which is commonly called good cholesterol which has protein A so come on there is an association between high

cholesterol levels and cardiovascular mortality dementia brains etc Yes, there is what I see, my role is to work, as I said, with functional medicine in homes, basic causes in the supplementation pathways, in the signaling pathways, in the common pathways and in the basic causes of the disease, so my role, my role in functional medicine, is to treat the liqu Gut is to give it with an enzyme which is 10 to antioxidize the LDL to protect the LDL eh eh guide the person on a diet we are a doctor, not a nutritionist, right, we are not

to be quick but to evaluate the person's diet and show where The point is, what can it improve, what can it worsen, to reduce inflammation and to provide cardiovascular protection, there are some nutraceuticals that can be used, you see, we have a command of the Pharmaceutical Industry here in the West, right? a new statin, a new, more potent medication and the focus of these medications is generally on lowering cholesterol at all costs. If you look a little deeper into the lowering of cholesterol, they all aim to lower cholesterol and they kind of ignore the which

cannot be treated by medication which is inflammation, oxidative stress or other causes I read here have a slightly critical view towards cholesterol medication I don't think they should be demonized but I think most people perhaps shouldn't use medication for cholesterol and there are alternatives, for example the Chinese, it's funny that we look at China as a country without freedom, right, but I see that the Chinese, today, Chinese scientists have a certain type of freedom that Western scientists don't have, right, they did a study with 5 million people with red rice in China showing that red

rice serves as a statin and is used for treatment with less is Red R with Less effects on Less effects on insulin resistance we know that a small percentage who use statins Become diabetic with less pain Less potentially negative effects on bone mass In other words, I think it's something that has to be seen from several statins, they shouldn't be demonized, but I think they should be seen with more caution, more sparingly, with more parsimony, they reduce the production of with enzyme which is 10 but it is not only with enzyme which is 10 it

is possible that they also interfere with the conversion of vitamin K within the body it is likely that as they decrease what favors is the deposit of calcium in the arteries exactly as they reduce the production of cholesterol they can also reduce synaptic plasticity uhum this could be bad for neurodegenerative diseases pricking the receptors in the membrane itself we see something serious today that happens in science which is what you do a scientific study showing something if that thing is bad in the market, do it in 2024. You can expect that in 2025 there will

be 30 inconclusive or contrary studies that will be carried out and financed anyway because these studies will provide meta-analyses that will show whatever wants to be shown Uhum So Evaluating this math is always very complicated, but again you have to trust your doctor, you have to trust your doctor, he knows you, he knows your history, he knows exactly if that level of fat is harmful if you are inflamed, it is harmful if you are not It's different to say everything you think to the doctor exactly and not try to treat cholesterol on your own under

any circumstances because Most likely it could be a supplement it could be red rice But it could be that you need that cholesterol and it could be that on the contrary you need a more serious treatment and you miss out because you want to bring up an issue that is a medical issue, you mentioned satins. At some point it can be very good, something very acute, then there is that period when we have to see how it formed Now comes the responsibility of changing our lifestyle, so it is important that we say this exactly, we

know that it is unquestionable that for smokers, a 60-year-old smoker who has had a myocardial infarction has to take a statin, right? that's for sure that's it that's what I'm talking about is there is no rule Now other situations are more twilight they are twilight observations of twilight unfortunately PR good of good doctors and common sense B good doctors Have common sense Have common sense exactly close Bru Ah this is no no that These are questions that we have a community called sustainable human being and we announce that the candidate or guest will come and

they send questions practically we answer them all But let's check so as not to say that we didn't do the questions they sent so the first question is you Prim creatine and muscle mass gain how creatine contributes to muscle mass gain and how creatine can contribute to mental performance can I take it without exercising we talk a lot about what F we talk about based on exercise no we said there is just something to add creatine can be taken for those who do not exercise you will not expect a gain in muscle volume But you

will expect benefits such as for example there are studies that show a small control benefit of glycemia If you use doses from 5 g of creatine you will if you have a high homocysteine ​​your homocysteine ​​It may lower and you may benefit from very intellectual and very intensive mental tasks such as taking an Enem test uhum understand if you use it chronically uhum understand always doing that follow-up with the creatinine doctor, everything means understanding that there is no miracle that exercise is important AC complementing everything is a set of things so also understand that it's

like no one gains mass muscle, without doing physical exercise, no one gets smarter by taking creatine, no one gets smarter without studying, there is a behavioral change that is important in the process, ex funny, right, necessary, funny, right, I was raised in a place, right, with TDH, without stimulation, a lot of experience, but little stimulation like that. children nowadays, right, so I lived with boredom uhum, not a little stimulus in terms of learning in terms of reading, but stimulation of today's social and party stimulation, so I remember exactly the first time I read it, you

know, my PIS They left me alone a lot my Ps my Ps are wonderful people and very open and they gave me a lot of books and left me alone I was Alone a lot of the time I was looking at that book there and I thought will I read it or not will I ever read it? I already had this sense of pressure, right, until it was a Disney book, it was a little more difficult than I could read with those 6 years, 7 years that I must have been, then one day I read

it, I started reading Dis Me's book. I sang and I started reading like that Then I was raised in the country, the same thing I didn't have to do Lia Lia Lia when I got to the entrance exam I entered in the middle of the year to do the intensive my grandmother said at the time I'll pay you privately I said I don't want to do it I'm going to public college, I'm going to do frj, she'll be stuck up, right? Then I went down to the newsstand, the first thing I did was buy, I

should have had Bad low, I ate a lot of glut, it was all new from the eluate I must have had a weak memory I went there and bought the thing I started reading but I realized that I studied for 10 minutes I got tired my mind got heavy in three months I was a studying machine it's training it's true if you don't use your mind there's no point taking creatine tyrosine there is no point in not taking bacopa Moni omega-3 if you don't study If you don't continually challenge yourself Without demanding yourself, how the

challenge is like this, if you can only study 10 minutes you have to try to study 15, when you have studied 15 you you have to study 17 exercise challenge only the challenge increases so creatine can help it can but it's not just you won't realize it you won't it's just like morosil morosil helps you lose weight helps you realize it no you only notice the result of your effort you you don't notice the results of supplements, rarely some you even notice when you put both things in, but you, as a colleague, put them in

You have an optimization exactly close Bru contraindications of creatine we already talked about, right There is one, I don't know if you agree with me, right, something I learn because I'm going to enter a Pou I'm going to enter a little bit into psychiatry, right, but we know that People with bipolar disorder with schizophrenia we don't supplement Sami exactly because they don't at all because they usually Hi allow me there exactly and we know that creatine in doses above 5 g, starting from 5 g, creatine also lowers homocysteine, it lowers homocysteine, increasing Sam, so I

would never exceed 3 g of Creatine daily in a person with bipolar disorder or schizophrenia, uh, a person who seems to me in some way to be a person hypermethylation nothing very conducive to the exact psychotic thing So I think that nothing is for everyone and I think that's why I think I even agree with the standard dose of 3 G of creatine in most of my patients I manage take two doses a day uhum why Because from 5 ga we know that we usually benefit most of the people put in a little and will

benefit but we know that there are subtypes that won't perfect ball and skis let's go people people have herps uhum we know that for you to synthesize creatine you need to give arginine in addition to the methylation apparatus and this is something that is not in any book but I'm tired of seeing people start supplementing creatine and developing different types of herpes because of L arginine because of arginine you stopped synthesizing creatine there started to be too much arginine in your system it started to feed the herps virus which I recommend could eventually be for

a patient I give lysine and try to keep It down a little absorption is to reduce the absorption of creatine or simply take or reduce the dose of creatine because no one is obliged to supplement creatine to reach 100 years of age and be a champion, right? So let's go again who benefits, right? besides these I don't remember these two now. I think they are critical and quite important medically, of course, I don't see any major contraindications in children and there is growing evidence in pregnant women, but I still wouldn't worry about it at first,

you know, but because the child also has it. a hormonal modulation component , right ? for a pregnant woman because we know that these herbal medicines modulate hormones, sometimes quite Powerfully, right ? for mental health What are the best foods that contribute to the health of the mind and can benefit memory we said we said everyone said Omega we said Magnesium and we said vitamin D ex that's it I learned exactly you know that everything food I'm here learning food Behavior change and good relaxation No, but these four of us, the problem is that my

fear is that I talk too much, I'm afraid of starting here to make mistakes, right, no, but we spoke correctly, we didn't speak, we summarized correctly, okay, we have to see if the students here are learning, I'm doing it too, like Let's take a test, let's see if there 's a question that I don't know , right? Let's go, let's get started, TDH, let's go, how do I usually look at food in TDH ? problem of regulating cerebral self-regulation, right? There are several problems that would in theory be improved by neuroplasticity, which means that TDH

benefits from certain nutrients that can precisely improve working memory neuroplasticity neural efficiency neuroplasticity is a way for you to get around dysregulation brain and help it rebuild connections during treatment, for example bentiphenidate So come on, cerin phosphati is important, cerin phosphati even reduces reaction time in certain studies, improves efficiency in certain sporting tasks such as Golf, in other words, it is interesting for TDH including because TDH often has a problem with motor coordination So it has to be foods that are sources of serine, important foods that are sources of Choline because as there is a

deficit in working memory you need acetylcholine so foods rich in omega-3 choline because contributes to both deepa and dha uhum, that's what we didn't say, dha contributes to the fluidity of the Neuronal membrane, allowing better exposure of receptors, but Epa, on the other hand, on the other hand, it has an inflammation modulating action and by modulating inflammation it it works like grease, allowing the neurotransmitters to be released and do their job, in other words, both are important So let's go, sources of omega-3 are also acetylcholine Choline Choline phosphate glycerin omega-3 the others vitamin D is

important We know that vitamin D improves web symptoms, for example, and we know that there is an overlap even in terms of genetic polymorphism between asper guerté and certain TDH. So I think it's also important, so let's go, source of cerina and choline egg yolk uhum I'm monotonous , right ? to eat the pot is to eat the pot Because then let's eat the pot, in addition to the excess calories and the excess selenium, which is a danger, many people consume two three times, there is a chance of stopping Per day, this is a danger

because the excess selenium increases the risk of diabetes, cancer mortality, celenium was described as a toxic metal, after it was adjusted, they discovered the deficiency and today we know that we have a lower mortality with levels around 130 Uhum So come on, let's not exaggerate but the For me, pecans are the best of them, right? It happens to have the shape of a brain, which indicates that there is something spiritual that makes the best food for the brain . There's a there's an interesting longitudinal study in English that investigated fish consumption by pregnant women and

then went on to study children's intelligence, but do you know how they assessed fish consumption by blood and bile cord methyl o levels? mercury because those who eat a lot of fish have greater exposure to mercury the higher the mother's mercury the greater the child's intelligence , don't expect that, right? Once I went into a traditional Japanese restaurant in São Paulo where there was only one Japanese person, I stayed until a little scared that I was the only Westerner and I was served by the only Westerner in the house and the Japanese were among themselves

and I was outraged because it was even shocking for me to see the children eating sashimi because the children ate sashimi that not even our children eat sweet popcorn popcorn exactly the children sent Venos and and the point is that Mercury is a neurotoxin, it is one of the worst neurotoxins that exist, I think it loses perhaps to lead, one of the worst neurotoxins that exists, but the omega-3 population, at least in England, suppresses the risk of mercury more than compensates for the risk merri so the guideline is to eat fish now come on it's

not just the persistent organic dusts are also Bio accumulated in fish so the question is to eat fish wisely I eat little tuna uhum I don't always eat tuna usually I refuse tuna swordfish swordfish has a lot of Mercury dogfish a lot of Mercury now tuna at no tuna no sorry eh salmon sardine anchor trout are fish with little Mercury so The best cost benefit for you to minimize mercury consumption and increase omega-3 consumption is to consume these fish, especially fish that live in Águas Frias, as we saw, the omega-3 is very liquid, so when

the fish is in an Água Fria it has a higher omega-3 content so it simply doesn't freeze exactly omega- 3 is there so it doesn't freeze PR their membranes keep functioning more omega-3 it more omega-3 our fish don't have as much omega-3 because our seas aren't that cold but they have omega-3 and when you eat fish you not only have the omega-3 from the capsule You also have the phosphate deuc serine you also have the choline you have all those other nutrients that are important for neural efficiency so salmon salmon anch trout sardines salmon trout

sardines are the most common ones here unfortunately our salmon often in captivity, right? So it doesn't have such a healthy fat profile because sardines are more sardines Sardines are much healthier trout trout are also being bred in captivity Sardines are the best, sardines, right? It's probably better for you to consume canned sardines than not to eat any sardines at all because of the omega-3, I'm sure the cheaper ones are better for you to eat the cheaper sardines, they're probably better. I still think omega-3 supplementation is recommended, including for child uhum understands and I give omega3

to my son every day I still think that what's cool about you is supplementing omega3 as a child It's just that generally our children my son looks like a Japanese he eats fish he loves it because he was raised on omega -3 so he doesn't have he doesn't reject the I understand the flavor the flavor of the fish the flavor of the fish next anti-inflammatory diet and memory there is a link between an anti-inflammatory diet and memory health what are the foods that fall into the category and how can they be included in the eating

routine As I said, as I said in a way like this, let's simplify the fact that when you are inflamed, your body understands that you have to withdraw and because of this it reduces its production of neurotransmitters such as acetylcholine dopamine noradrenaline And so on if you reduce inflammation your body releases neurotransmitters And you start to have better memory better mood better everything so an anti-inflammatory diet can improve memory YES there is a particular study where people ate hamburg those good hamburger Bread With or without avocado inside the hamburger and people who ate hamburger with

avocado had a lower increase in inflammatory markers, that is, including foods like avocado and red fruits, eggs, these foods all have an anti-inflammatory action and will reduce the inflammatory impact of any meal, extra virgin olive oil out there It's perfect next Bru coima to increase energy we even talked a lot about it what cohesin coima q10 is and what its benefits are are there any specific precautions or guidelines when incorporating coenzyme q10 into your routine you said it well about it, didn't you? The objective here is not to teach how to take it with enzymes,

right? No way, this question here is teaching, right? It's people's question, let's restrict it to 100 mg per day on our own to preserve maximum oxidative stress, with a doctor's prescription it can go up to 300 to 500 mg, depending On the indication, depending on the exact indication, no, but that's what I said, don't go. do it without consulting, have medical advice, people , too, although I think that after the age of 40 everyone could do phytc supplementation. you have a migraine that needs or fibromyalgia needs medical treatment with enzyme that 10 you have to

look for a doctor not sure and that many do intravenous no you can do it exactly you just won't do a chronic treatment no Acute Acute for later you pay attention magnesium too for sure So it all depends on the objective and if you're in the cut that you're in the cut Su but I think we talked well about we talked about some wonderful things, right, taurine, right? It's because there will be a return there is definitely a return , maybe a live return because people participate now you have to first call the person to

see if they are capable of how live, right? Look, love, I'm from TDH, all psychiatric, I'm going to do an interview with a psychiatrist, no, you come at me in a very bad way, I won't, I would never do that, I would never do that, I like people, but I don't keep observing my guests, at least I don't want to learn With you I'm always learning too, right? I learned one about serotonin, that's good, that's good, then I'll give you the data pycnogenol, how important is pycnogenol and why should it be consumed daily? Pycnogenol is

not a basic mandatory supplement, no one needs Pycnogenol to live, but Pycnogenol is a very interesting supplement that I think anyone over the age of 40 with certain precautions when not taking before surgery could supplement because Because noog is nothing more than a standardized PR extract of ancient proanthocyanidins, it has a profile very similar to cocoa, uhm, but cocoa is often associated with cadmium heavy metals and so it's a little dangerous, cocoa supplementation has a polyphenol profile. Also very similar to grape seed extract, Grape seeds are a practical way to bring them into the diet

for daily consumption polyphenols beneficial substances antioxidants in the diet that generally in the modern diet people do not get, so the person Sometimes supplements more magnesium supplements vitamin D but her diet is still very low in polyphenols she doesn't consume Cacao açaí blueberry these things every day and pycnogenol is a very easy way for you to bring these nutrients these phytochemicals that are not exactly nutrients but are epigenetic modulators let's go there piquin genol it is a very safe supplement for pregnant women the doses are very low or it is not used as a matter

of precaution but it is not not not a supplement an active phyto that has major side effects a person who can consume Cocoa can taking pequino genol because it has the same procyanidins, it greatly improves circulatory function, endothelial health improves venous insufficiency, there are studies on all herbal medicines, which I find interesting, as well as being quite a lot, it has a Very wide range of studies with several benefits but none of these benefits have been sufficiently approved to give you a pharmacological effect But it is a very large range of benefits and mainly a

range of benefits reported by those who use it So people, almost everyone who uses pycnogenol has venous insufficiency notices an improvement of Pain mellowing in venous insufficiency venous insufficiency those who have sexual impotence hardly notice improvement with the combination of pycnogenol and arginine penal, there are studies with TDH that are very unconvincing, okay, but I noticed what people told me when I started using pycnogenol about 2 months After I was much better, I stopped going away to talk on the cell phone. I understand, so it's a piece of data that doesn't have much statistical value,

but I don't know if it was also but a report, a report, a report of people, that this is a personal report. with you exactly It's an endothelial function improver, right? There are small studies, also allergy, visual protection Uhum, it's very interesting for high-performance athletes because it helps to counterbalance, for example, Triathlon athletes who have an excess of oxidative load, it helps to improve performance of these athletes and helps combat excess free radicals and certain very intense activities. I'm a very interesting supplement. I recommend it to most people at any age. In fact, it can

be used by children. There are studies on children at all ages. safe very safe It's like Cocoa M profile doesn't see who can Cocoa can pycnogenol it's just a lot of Cocoa right That's exactly the problem with cocoa Cocoa is wonderful but you eat a lot Exactly it's very caloric exactly next Bru how to gain lean mass after 40 what are they the main considerations when trying to gain lean mass after the age of 40 doing bodybuilding doing weight training I think that after the age of 40 it gets more difficult as it gets harder

you have to not only if you don't try twice as hard you have to learn more to do it right young people make mistakes and gain When you get older you start to lose so you have to prioritize the correct exercises, they are multi-joint compound exercises, squats, deadlifts, rows, Bench presses, such as barbells. It is these compound exercises that will give you most of the gains and that you have a concar you have to have one you have to have a professional trainer I learned to train with a personal trainer uhum studying too and that

today there are apps and that work there are apps that work but I'm not saying that person who will say no but I won't have the money, I don't know what those who don't have the money will have the app but I think it 's worth an investment Bia because today I have it Today I have a trainer Today I have a trainer who doesn't follow my training prescribes the training for me because I know how to train exactly but there came a time in my life when I didn't know how to train and that's

what I but also not just any personal trainer personal trainer who gets injured I don't train I don't train PR poor mass of the patient patient or client Exactly I don't train for muscle mass, I train for strength, I understand that it's a passion of mine, so I have a trainer, he gives me exercises, I train, but I had a learning curve and something I did there when I made the transformation there in My early 30s I first hired a good personal trainer and then started studying when I realized that that physical educator wasn't giving

me the answers to what I had already learned I hired a champion, he was a minor league champion, a champion I hired a champion, a guy who knew a lot more than me, that is, I think that from the age of 40 onwards you will need bodybuilding. You will need an appropriate diet, which means a good protein intake, a protein intake above 1.6 g of Protein per day favors hypertrophy cycles. This doesn't mean you have to load up on protein all year long because no one can maintain a hypertrophy cycle for more than two months.

So you take two, you'll alternate two or three times a year, you'll do a two-month hypertrophy cycle where you will eat more protein Otherwise, an adequate consumption of protein, an adequate consumption of calories to gain muscle mass, maintain the sufficiency of micro nutrients, today we know the importance of omega-3 in increasing protein synthesis of protein synthesis omega-3 also Important zinc which is the common deficiency of magnesium then coenzyme which is 10 Not so much but it's also interesting but mainly diet training and rest and not overtraining rest you have that knowing exactly what creatine supplementation

is is very interesting, there are other supplements such as Bet lanina that are also very relevant for They are relevant, right, for gaining muscle mass, rest, understand from Trino why Because you have a binomial that is intensity and frequency, if you train every day you cannot train as intensely as if you train three times a week, if you want to train intensely every day you will do overtraining it will cause an inflammatory response injury Chronic Fatigue premature aging it is very rare for us to see a bodybuilder a high performance athlete reach 100 years of

age exactly very rare exactly true perfect what you said I'm not criticizing the athlete Franco Colombo at 78 years of age was a top at 78 years of age He died swimming one for one person this can be terrible because he wants to reach 100 but he had a wonderful life He arrived and as he wanted he wanted but that doesn't mean doing heavy exercise every day can cause exact oxidative stress there is something called tradeoff exchanges you choose more vitality or more longevity exactly common sense common sense and each person's priority a person can

have a vitality priority they have to have this awareness they won't have both ex both if it can have maximum vitality or maximum longevity or is it in the middle, the majority who prefer to be in the middle, right in the middle exactly? I certainly prefer to be in the middle too, close Bru treatments for arthritis arthrosis and osteoporosis which treatment approach do you recommends it for conditions such as arthritis, arthrosis and osteoporosis considering its specialization in integrative functional medicine I'm not going to talk bad about animals, Bonato, but I didn't even think, look, I

wasn't the one who asked the questions, I want to make it clear, let's go, let's go, first we need levels adequate amounts of vitamin D uhum people often believe that it is necessary to have a level between 60 nanog per deil and 100 NR per dcl, this is not rarely the case, these levels Will not lead to toxicity, but for you to have a peak of vitamin D, bone production you need levels of 30 n per Dil of vitamin D and above between 30 and 40 you already have maximum bone production, not only that but

you already begin to have a considerable reduction in mortality from various causes, mainly cancer and for respiratory diseases, that is, vitamin D is a fundamental supplement that is within those four, but it is not as important as omega3 as magnesium because some people get it from the sun, it is easier to obtain depending on the person's life, but it is one of those supplements that will benefit Practically everyone when you reach levels above 30 nanog per dil it is possible that the studies do not have the full capacity to realize that the best levels would

be Between 50 and 60 so it is possible that it is a little higher but ooo Pareto will be 80% of the benefits will be when your vitamin D is above 30 nanog per Dil In addition we have vitamin K vitamin K is a vitamin that is actually several vitamins So you have vitamin k1 you have vitamin K2, which Are actually the menaquinones, which actually range from mk4 to, if I'm not mistaken, mk12, we, as supplementation, which is what we do, we use mk7, why? Because mk7 is the most absorbable vitamin K and the one

that occupies the specific location on the LDL molecule that makes it better utilized by the bone those who use vitamin K inhibitor anticoagulants such as warfarin should not use vitamin K2 nor does it make sense because it is being inhibited yes it will not work it does not even make sense to talk to the doctor and adjust it because it is being inhibited. Besides, let's go, vitamin A is very important. Vitamin A can be obtained from egg yolks in the liver. they can also increase vitamin A and eventually it can be supplemented, in addition, osteoporosis,

we know that osteoporosis is the same as a neuron in a neuron, we have activated microglia there, right, and in osteoporosis, in osteopenia, we have the osteoclast that can be hyperactive and it, like any inflammatory cell, will be activated in response to Oxidative stress in response to inflammation so an anti-inflammatory diet rich in nutrients that privileg vitamin K vitamin is let's go an anti - inflammatory diet seeing how an anti-inflammatory diet removes gluten from the diet is not looking at how an exact Mediterranean diet removes GL from the diet and reduces grains, perfect point and

when consuming dairy products from the Mediterranean diet, prefer A2 dairy products, for example from buffalo from certain selected cattle and Goat, sheep, this would be a perfect diet for osteoporosis and protein consumption, important bodybuilding, creatine has a very questionable role, but there are studies that show that it can be beneficial, bodybuilding, it is essential to talk to a physical educator, right, because not just any bodybuilding type can do a curl. of biceps will not have any impact on your bone mass the bone is like the muscle it Adapts to the stimulus So you want to

protect your spine against osteoporosis you have to do squats the problem you have to put load on the body some type of load the problem that you do squats when you have osteoporosis can in theory have to be a very progressive and accompanied thing So whoever has osteopenia osteoporosis must do weight training or any load exercise with the has to be very gradual has to talk with the physical educator about the importance of there being uhum and gradual load and it has to be a very gradual thing you can provide in load with gradual monitoring

and These are things that I think should be talked about by the patient the patient has to know, right to talk and to have the best care even if this professional Talk to a doctor, come on, magnesium is also very important in fixing calcium ET in calcium metabolism in the absorption of Vitamin D in activating vitamin D in everything magnesium is important magnesium is also in bone bone is our body's main magnesium reserve is bone, that is, Magnesium is also important in bone mineralization, in addition to magnesium, we have some nutrients that have a role

like this, a little less well established, such as boron, vanadium, molybdenum, right? Ummm, hormone replacement is not mandatory either. Be careful, I'm not at all against hormone replacement, I'm very much in favor of it, but many patients do it, right, but I don't think that replacement and with similar original hormones, doctors never use the term bioidentical nowadays, one says progesterone estradiol uses the name of the hormones, right? Exactly, but I suspect anyone who says that hormone replacement is mandatory because it's not uhum. Those who contradict this are the 100-year-old women who have never had hormone

replacement and have never had a fracture, they prove that replacement doesn't It's mandatory, but hormonal replacement has all the potential, also qualitatively, it also improves bone mass, so basically that's the treatment, ah, everything, I don't want to stop talking about everything because I don't want to stop talking about the truth when you It's preventing Alzheimer's, you're also preventing osteoporosis, preventing Sarcopenia. Of course, it's important and let's not forget that when we talk about the intestine, fermented foods, kefir, yogurt, fermented foods, they have a wonderful effect on improving calcium absorption. probiotic probiotic I say Ger the

probiotic from the food fermented food is better than the oral probiotic uhum why Because the oral probiotic is just the probiotic the fermented along with the animal there are the post biotics prebiotics have the organic acids like malic acid acid citric which is lactic acid which produces lactate which is so good for the brain it is produced and for other cells it is produced by bacteria So when you eat kefir you are eating it you have it it has vitamin K2 it has everything it already has everything right And These organic acids from Kefir, for

example, they improve the absorption of calcium and magnesium because they interfere with the PH of the intestinal cell, yes, in other words, I can't leave it Prevents the fragility of they they improve anti-inflammatory meaning they reduce calcium and make calcium better absorbed iron this is the mechanism not only of vitamin C but also of Organic acids is the reduction of various minerals so they will normally improve the absorption of Iron vitamin C better absorption of Iron But it probably also improves calcium It makes sense Probably because it is the same reduction mechanism that facilitates transport

because most CS of CS are minerals with a positive charge they are transported by a common transporter, right? It's obvious that the transport is more complex, it's between the cells inside the cells, but because of a common transporter, it's close, ah, we've arrived, pipinho, I can't believe it, you're nervous, I was very nervous, that's it, Cristian, we've now arrived at our pipinho moment what is pipinho is our brain there is this brain that only listens to good content that's why he has a headphone and he always asks me to ask you some questions it's not

a question it's a back and forth There's nothing, okay, he gives me a word, whatever comes into his head, no, it's not worth a note, whatever comes into your head, you give it back, I was supposed to say he was nervous at the end, no, you, you knock and come back, okay, okay. simple it's Quick a word that comes to mind You play ok And if you don't come anything step can pass on wisdom my grandparents perfect a dream Total Freedom A Challenge growing up is A constant Challenge every day a place Europe Oh no

sorry a place my place oh ok, happiness my family my wife my children perfect if I had to choose a superpower what would it be and why man I would like not to suffer with what I see being able to turn off the suffering button with the things that I see is perfect No one had to say this, it's cool, motivation to grow, not motivation, it's difficult, right, you can wait, you can, you can pass, there are the tickets, just one motivation, but it's not the answer, no, no, that's the answer, transcend, perfect, past, a

book, a bedside book, wander, wander, perfect, there are others, right, wander Vagua is very well represented, it marked me, it's love, my wife, my dear, thank you very much, it was a pleasure, you're here, Now you can sit down, it's not over yet, don't calm down, you're in a hurry to leave, here are some souvenirs that we're giving you as a gift, okay? here you will take it now you will look at this camera here and give your messages your messages to your audience Look at the microphone close up please finish an idea of ​​how

I do this no man as you want whoever likes you whoever wants to take account follow you where you think you follow Who liked the chat Who liked the information who found the podcast enriching can follow me on YouTube YouTube I provide a lot of information about natural eating there is a video about anti-inflammatory diet for example you can follow me on Instagram o Instagram Ah, what can I say, the gold you will find by following me wherever you go, where I give my best, is in Instagram Stories and in my YouTube lives. So I

think it's really worth following my lives. YouTube, my Instagram Stories, right, we have a functional medicine clinic in Copacabana, there's always the link, right, on my Instagram, for example, you can find The link to the Clinic, right? In addition, I have a course on nutrition for lay people, right, despite it being a course for laypeople is generally quite in-depth, right? Eh, and quite responsible and where there is a proximity to me that allows people to do things and understand things with a greater level of security in a way that I think is quite different from

what I see as people talking, so that's it, I loved participating in the podcast Bia Thank you very much, thank you, my dear, we are closing another episode of kite powder, today it was with this very cool guy Dr Christian Aguiar If you don't know, get to know him, there's a lot of information good for you who are interested in health for longevity and a higher quality life here in the pod pipo community we believe in knowledge self-knowledge so we can live longer and better, thank you very much and see you in the next episode

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