Second Peak with Mitchel Schwindt, M.D.

Part 3 in the Bedroom Hero series

Transcript:

[00:01] Welcome back to the recharge podcast. This is segment three on the bedroom hero. In the first section I shared some data that some of you have mentioned that you were completely astonished and shocked by. A second segment was just a little bit about exercise, high intensity training and lifting heavy weights. And this segment actually focus on some just brief nutritional aspects of men's health, sexual health, and the key take home here is unfortunately the sad standard American diet can't get any worse other than just eating more of it. So I heard a speaker mentioned, you know, if you want to feel better than just eat a little smaller bag of the crap that you eat on a, on a given daily basis. So, um, so a few elements that magnesium is often quite low in the standard American diet and magnesium combined with sync are important for testosterone production. [00:51] And uh, I encourage a testing, you know, resisting the temptation that more is better because a person can get into some trouble. We know that if you take too much zinc, it actually can deplete copper, which is vital cofactor in a variety of other processes. One of my favorites is vitamin D, but it's not just vitamin D, it's actually vitamin D with something calledK two. And the reason or rationale behind k two is that without it, the calcium, the vitamin D is involved in regulating and metabolizing actually gets deposited in the blood vessel walls. And so that makes the vessels stiffen age prematurely. So in terms of this, uh, discussion, the vessels in the penis are quite tiny, uh, thinking about other things like the blood vessels in the heart or the aorta, but just depositing calcium in the wall of any vessel will make it stiff, inflexible in a lot of the normal body responses to blood flow stimulation. [01:43] Whether that's a sexual health or exercise or activity wise can be hampered. Some of you've asked me about eating ants are getting an, an supplement. And the, the, the strategy or the thought behind that is there's actually a zinc in black ants. And so it comes in a variety of forms and powders and things like that. I particularly don't take it. You never know what you're going to get from some of these supplements. And so, uh, encourage you, if you're looking at a particular supplement, you know, know the science behind it. Don't waste your money on black ants. There's plenty of other nutritional sources of zinc, magnesium, and reputable companies that your personal physician can help you with. A, I mentioned already that excessive zinc can deplete copper, which is in caused problems. Some of you may know about Dah da. It's an actual hormone. [02:33] It's available over the counter in the US, but keep in mind that this is actually banned by many of the higher sports authorities for a variety of reasons and it's considered a performance enhancing drug. The reason that this is problematic and in, in a person just can't do this willy nilly without some testing and monitoring is dta is a precursor and as shuttles down a variety of pathways in the body being acted upon by different enzymes, different genetic or nutritional factors. It can be shifted or shuttle into different things for men, including estrogen, testosterone, variety of other metabolites, and so without clearly knowing how your body is processing and handling. This can set a person up for some potential problems and some visible side effects that as a man, a considered not desirable if you know what I'm talking about. So definitely work with a practitioner, work with someone who's experienced in this area, including hormonal health and monitor and test. [03:27] It's not all that expensive to have this done and to to check on periodically. I like to do quarterly testing on a variety of different aspects of my health and uh, this is one of those simple tests that's always in that regimen creatine. Many of you probably are aware of this in terms of the weightlifting and supplement and sports enhancements. Actually some benefit there in terms of men's health, testosterone and a physical function. It actually is absorbed a little bit better in a warm medium, so some warm water or if you're putting it into some other cocktail, think about warming it up somewhat. A protein, obviously huge amount of controversy out there depending on who you're reading or looking at, but from the cutting edge science, from Dr Valter Longo and in terms of longevity and a variety of other beneficial process processes inside the body, more is not always better and excessive protein actually, you know, there's no protein store in the body. [04:22] It's actually converted in a caloric manner and can be stored as fat and so the average from a recommendation from another physician from the World Congress that I attended recently was a zero point five grams per kilogram and that's from Dr. Long goes work as well as others, so more is not always better in terms of of health in general. A few other supplements that also can be beneficial behind the bedroom door would be Brazil nuts because they contain selenium and are also beneficial in the testosterone pathway. Production raisins actually have trace micro element called Boron and also good fats. There's a whole host of things out there that's really confusing for the general public to interpret in terms of what good and bad fat actually is and the common belief that taking a stat and then pushing the cholesterol down as low as possible is always beneficial. [05:13] Kind of flies in the face of what a lot of people in the know are saying in terms of hormone production. If the total cholesterol is too low, it's the precursor for variety. Other hormones in the body just can't produce what it's supposed to do. Produce, whether that's testosterone, estrogen, progesterone, a variety of other hormones, so having extremely low cholesterol can pose some problems, so make sure that there's a balanced approach and a balanced discussion. Partner with your practitioner, your primary provider, your cardiologist, your hopefully your functional medicine provider, and actually find a strategy, a method, a range that is beneficial for you in terms of your body, your heart, but also your hormonal health. Your body will thank you for it and so will your partner. That's wrapping up this segment here. In the next section we'll be talking a little bit about gas station medicine, herbal products, and some fringe elements that are interesting to discuss. So as always, let me know if you have questions. Have a fantastic week. Be well, take care.

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

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The gut is the key to everything. Conversation with Dr. Laura that was live on Facebook recently. 

Using food to conquer. The Gut and everything that matters. Simple strategies and tools.

Moonshots and Naveen Jain

Viome

your microbiome

understanding what to eat and what to avoid

exponential thinking

Abundance360

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

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Part 2 of the Bedroom Hero series.

transcript:

[00:00] Welcome back to the recharge podcast. This is segment two of the bedroom hero. In this section I'm gonna be talking about exercise with civically, how that applies to men's health and erectile. This, this information was fresh from the world congress. Uh, and I want to share that with you. So one of the things about testosterone is there's a way to hack your body to increase the receptors in the body and that's through a variety of things, including lifting heavy weights and sprinting, sprinting in as little as six seconds can actually cause an upregulation of the receptors in the muscle in men. And so, you know, it's just, it's very simple, it's very short. We're talking like six seconds. This has the ability to increase testosterone in the body. And so that proper ideal ratio is either one to five. So you're going to sprint for six seconds, you take 30 seconds off, and then sprint again, do that four times. [00:54] And the data shows that there can be some improvement in testosterone if you're able to run. That is a, the next thing is lifting heavy stuff. And, uh, this is a very similar phenomenon, particularly, you know, the legs are dense in the testosterone receptors and by lifting heavy things with like a hex bar or I personally love kettlebells. We have a variety of kettlebells scattered around the house that, that I do and, and even my kids do, but it's just a way to hack your physiology and increase the, uh, the testosterone levels in the body. Next is grip strength. That's an overlooked thing, but it actually ties to longevity. I'm going to cover this in a separate podcast, but I was just fascinated by the data that was shared by one of the presenters at the world congress that I went to recently. This is counterintuitive to a lot of people. [01:41] Uh, you know, myself included. I want to get into the gym and out of the gym as quick as possible. Everybody's busy, we've got things to do, kids jobs, etc. But what the data show is that actually by increasing the rest between sets up to about 120 seconds, uh, actually improves testosterone, can also improve libido. So, you know, the next time I'm at the gym, I'm going to have to remind myself that, you know, the, the dude that's, that's Bigger than me sitting on the bench playing with his phone is actually probably doing his body some good as opposed to myself who's just trying to hit each machine, get on and off as quick as possible. there's some fascinating science. If you want to dig deeper into it. There's a couple of versions out there by uh, doug mcgruff called body by science. he also has a q and a book that talks more about that. [02:26] So something that you might want to check out. And then the final point in this short segment is to use the legs, the legs, very simple exercises, you know, whether it's a turkish getup or just lying down on the ground and getting back up. Um, it actually, you know, using those larger muscle groups actually has some clear benefit in terms of a testosterone receptors. So chronic exercise is a huge problem. I used to do a lot of triathlon and endurance events, trail running marathons, and that just beats the hell out of the body, causes increased inflammation, suppresses a variety of hormones, raises stress hormones, including cortisol, and does a variety of things, so I know that in our society more is often perceived as better, but in terms of sexual health, sexual function, erectile dysfunction, chronic cardio is not a friend, so I hope you found that helpful. This is segment two. In the next segment, we'll be talking about nutrition, some nutritional things that are necessary for testosterone and a performance behind the bedroom door. So as always, consult your personal physician before you're taking out an exercise program. We're trying something new. Let me know if you have questions, if you will.

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

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How To Become The Hero of The Bedroom

Fresh ideas from cutting edge of anti-aging medicine fresh from this years World's Congress.

Transcript:

[00:00] I had a lot of fun creating this segments and some of the ideas are pulled from industry leaders, thought pioneers. I just came from a conference, the world congress where the whole title or mantra is to redefine medicine, to create a personalized or unique approach to solve problems on a global level from the smallest health concern too. Overwhelming chronic diseases is just fascinating. Being around about 5,000 forward thinking minds. With that in mind, I had a lot of fun creating this, coming up with a title and I surveyed a many of you in my audience about what might be a fun yet still tasteful title and the, uh, the, the winter was becoming the bedroom hero. And so this is part one of probably 10 parts of the, uh, the session here. And I'll wrap up with a final segment as well. Although this primarily focuses on men, there's obviously two partners involved and there'll be some sprinkling in of things that relate to the female partner as well. [01:05] So I first want to start just by defining the problem. And I worked in the mental health space primarily, and it always surprises people when they hear these numbers. I think that it can't be that real and the reality is that they're probably even higher than what current statistics are showing because people, well, they don't like to talk about it. It's embarrassing. You feel that they can share this with their personal physician and uh, so it's, you know, it's either suppressed or repressed or its water cooler talk and the information isn't really all that act accurate or applicable or actionable. So just a few statistics know in terms of men sexual disfunction, erectile dysfunction by the age of 40, about 52 percent of men suffer some form of sexual dysfunction. Obviously with age and health problems, things can deteriorate and that number hits 70 percent around the age of 70. [01:56] It's probably even higher than that. It's just really hard to exactly, precisely estimate this. I see a fair number of teens that, you know, deal with this issue and it's primarily probably a stress related issue. There's certainly other factors to consider such as low testosterone. There are some indifferent things that can cause this medications and side effects, a lifestyle, you know, see a fair number of teens and college kids that are quite overweight and that has a huge impact on sexual health. And so those are just a few things to take consideration, uh, for younger people out there. It's always important as a, you know, a medical professional. Think about it from a heart or vascular standpoint. For most men, a blood flow problem is primarily the most common cause of Ed can be other things though as well as I mentioned medications, side effects, particularly high blood pressure, medications, antidepressants, a lot of those tend to have sexual side effects, diabetes, alcohol intake, illicit drugs, hormonal problems, and something that's often overlooked is trauma. [03:00] See a fair number of men that had been involved in car accidents, maybe had some back surgery, worst case scenario, pelvic fracture, and that all can potentially affect an interrupt or disrupt blood flow. So it's not just a single entity for most people, uh, but it's important to rule out some of the other things. So, uh, you know, I know a lot of people listening to this probably want to just take a pill and forget about it. That's a common mindset, at least in American health and mentality for unfortunately the patients that I work with often want more than that. They want an answer, they want a robust solution as opposed to just taking something and ignoring the problem. And that kind of we'll get to some of the things that I'll talk about in subsequent segments where we can deliver some targeted treatment to actually fix or solve the problem I want to move on in, in back to the obesity issue. [03:50] You know, obviously being overweight has its own health implications. But one of the biggest things in terms of sexual function is the belly. Just looking down at the belly. If you have somebody who's got a very large abdomen, it's actually the fat around the organs. The visceral fat that is in is a, an active Endocrin, Oregon. And what happens is there's an enzyme called aromatase. And what aromatase does is it transforms testosterone into estrogen. And although some quantity of estrogen is beneficial in both men and women, obviously having testosterone show shuttled into this path is detrimental for sexual function, sexual health, and some other issues which can be easily seen with the, you know, men with large breasts or man boobs. That's a sign of estrogen dominance among other things. The other point I wanted to bring home is when the issue is addressed proactively, which makes many cringe at the thought of going and actually talking to somebody about this, you know, the, the early stages of Ed are a sign of generally something else as I mentioned, you know, a side effect from a medication, a lifestyle choice, smoking, alcohol, illicit drugs, a variety of other things, and so if intervention can be directed at the early stages, the outcome longterm can be different, not only in terms of Ed and sexual health, but also heart disease, diabetes, cancer, Alzheimer's, all those other things that go along with not only diet but also lifestyle choices. [05:17] As the problem persists and becomes what's called a late stage. In medical parlance, there's actually some structural damage that's already been done. The vessels are damaged, they're likely blocked, just like the arteries of the heart can become blocked. There may be some other problems with the veins, uh, or the nerves that people with diabetes longterm actually affects the function and health of nerves just as a diabetic patient can get some neuropathy, numbness, tingling, pain burning in their feet and legs. The same thing happens throughout the body, including the fingers, but also for the purposes of this discussion, uh, erectile dysfunction and sexual health. Um, the next point to bring home is that it's a, there's a lot of things that are available on the Internet and people cross our fingers and hope that what they're getting is actually what they're, they think they're getting a. [06:09] But the reality is a lot of these products are tainted. It could be toxic, they can be adulterated. Sometimes they contain active ingredients. Other times it's purely a placebo effects. And unfortunately I've seen some patients with some unfortunate uncomfortable, unpleasant results from what I'll call a gas station, Madison, so to speak. So the final point to bring home is a, there is a condition called priapism. It's a painful sustained erection. It's abnormal, it's something that cannot be ignored at the risk of penile health. I've seen patients in the emergency department with this and the, uh, the condition can damage the penis itself, including longterm effects with blood flow and nerve function. So I take that in mind, no matter what solution you are seeking, discuss all potential side effects with your prescribing person. And I'm going to talk more about the gas station medicine issue in why that's often not a valid approach in some of the potential consequences that could result from that type of behavior. [07:06] So this is just part one, just the introduction. I think I rambled on a little longer than intended, but I'm going to be talking in the next section about some exercise tactics for men's health and performance and moving on to nutrition, biohacking, some novel techniques and treatments for Ed. And, uh, we'll wrap it up on segment a nine wall. I'll tie things all together for you. So I'll talk to you soon. As always, let me know your if your questions and I hope you found this educational and informative as always, rely on somebody you trust your doctor, your local provider or practitioner to get the answer that you need and deserve.

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

Hosted on Acast. See acast.com/privacy for more information.

Food is medicine. This is how what goes in the mouth can change everything. 

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

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The crossroads of food, science, and longevity are pushing the forefront of current thinking.  The science of Epigenetics and Nutrigenomics deals with how what we put in our bodies impacts our DNA, the chance of disease and the likelihood of living a long life.

This week's podcast dives into the flavors around the art and science of food as medicine.

Let me know what you think after listening.  I’ve posted the show notes/ outline below for further contemplation.

Intermittent Fasting

• • Nutrient dense
  • Vital and essential nutritional cofactors

• The 120 year diet

• • Not new – 80yrs + of data
  • Dr. Walford – 1950s pioneer of concept
    • Under-nutrition without malnutrition
    • Restrict calories to 40% of 2,000 cal diet
    • Our daily intake has ballooned along with waistline
  • Vitamins
  • Minerals
  • Phytonutrients
  • **Notice I didn’t say anything about eating a cow sandwhich

• Experiements showing benefit of up to 70% reduction in calorie intake

Beneficial Mechanisms of Caloric Restriction

1. CV effects
   1. Decrease HR, BP, LDL & triglycerides
2. Improved insulin sensitivity – normalization of glucose levels
3. Increase protein synthesis
   1. elimination of abnormal proteins
   2. Enhanced actions of chaperone molecules
      1. Synthesis & maintenance of essentialproteins
4. Modulation of apoptosis (orderly cell death)
   1. Improvement in repair & maintenance of DNA integrity
   2. Benefits transcription
5. Reduce oxidative stress
   1. Qualitative and quantitative decrease in free radicals
6. Decrease body temperature
7. Reduction in body fat mass
   1. Decrease visceral fat mass
   2. Increase muscle mass
8. Beneficial effects on age related decreases in hormone secretion
   1. DHEA
   2. Growth hormone
9. Improved brain function
   1. Memory
   2. Cognition
   3. Mood
10. Enhanced engagement in physical activity
11. Growth factor stimulation
    1. Brain derived neurotrophic factor (BDNF)
12. Weight loss

Calorie Restriction Mimetics

• Metformin
• Resveratrol
• Carnosine
• Avocado
• Gymnema
• 2-deoxyglucose
• Aminoguanidine
• Hydroxycitrate
• Adiponectin
• Thiazolidinodiones
• Iodoacetate
• Modulators of NPY
• Exandin
• PYY3-36
• Leptin
• Alpha Lipoic Acid
• Cinnamon
• Acetyl-L-Carnitine
• Mixed Antioxidants
• Oxaloacetate (not approved for supplement use)

Positive lifestyle change and multiple interventions promote longevity in a synergistic manner.

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

Hosted on Acast. See acast.com/privacy for more information.

Want to get incredible sleep every night? This episode shares tactics and strategies to sleep like a baby tonight.

Poor sleep is a billion $ problem in the US alone due to lost productivity.

Transcript:

[00:02] There is no such thing as work life balance, everything worth fighting for unbalances your life. That's a quote from Alain de Botton. Welcome to the recharge podcast. I'm your host. My name is Mitchell Schwindt. The mission of this podcast is to provide you the tools, tactics, strategies, and resources to recharge your life. The episodes are geared to make an impact on your life in 15 minutes or less, along with more indepth special episodes interviewing experts across numerous disciplines. This show will guide you through getting the most from your body and mind to generate the maximum performance you want in your life. Let's jump into today's. Okay, [00:33] so welcome. Recharge Church [00:35] nation. One of the biggest issues pressing issues that we all face from time to time and unfortunately many of us deal with on a nightly basis, is sleep, getting quality sleep. Everybody talks about it. Everybody asks, how'd you sleep last night? You look tired today. Just take a look at your normal day. How often do you hear that phrase on your workplace? What I want to share on this episode is just a little bit of background about the issue and then to give you some actionable tips. This might sound simple, intuitive, but it's often overlooked. People skip steps or miss out on just very simple important adjustments in their day that really can significantly impact not only the quality but the quantity of sleep. This is a massive issue. It is estimated that it costs over a billion dollars each year alone in the US by itself because of poor performance at work, lost productivity, not to mention sleep deprivation and car accidents and rising costs of health issues such as obesity, high blood pressure and diabetes. [01:33] All those things that aren't so exciting or sexy to talk about, but they do have a significant impact on sleep. And so I'm just going to blow through some tips for better sleep and I hope that you're aware of most of these already and this will just serve as reinforcement. But if you are not aware of these, then my goal is to help give you some action steps and some tips and strategies to really step up your game. In terms of sleep, the first is consistency. It's tempting to burn the candle and then try to sleep in a little bit on the weekends. Try to build up a sleep bank. Well, there is no sleep bank. The best strategy is to try to go to bed about the same time and wake up the same time relatively consistently everyday, every weekend, just throughout the year on a consistent basis. [02:20] That sort of builds in a pattern in your body, triggering sleep, triggering you to wake up and you and you know many people can wake up without an alarm clock to get accustomed to the way their body feels and they wake up in the right phase of sleep as opposed to using an alarm clock and getting jarred awake, startled, getting woken up in the middle of a sleep cycle, and then feeling groggy and fatigue for hours or even the whole day afterwards. The next is the digital sunset and I encourage you to think about shutting off devices, minimizing or avoiding screentime altogether, at least an hour before bed, preferably even a couple of hours. The reason being is that the blue light from our devices actually interferes with Melatonin production, and this is a critical brain neurotransmitter that helps signal sleep. It's involved in a variety of other things including immune function, but for the purposes of this podcast, sleep, I have several pairs of blue blocking sunglasses. [03:19] You can get them on Amazon for cheap. There's no need to spend 100 bucks on them. There's tons of popups now on my instagram feed, but I have several pairs that I think the most expensive pairs, 19 bucks and they're in the bedroom there out by the TV. I use them on a regular basis to block out not only before bed, but also during the day when I'm going to be writing or doing a heavy consulting projects. I don't want to be staring at my screen incessantly. The data is starting to pile in on what this is doing to our eyes, particularly our children's eyes as we go through the technologic explosion, so to speak. Caffeine is a huge thing. I know it's tempting to have that afternoon cup of coffee at the office. A caffeine is ubiquitous, energy drinks, energy shots, all that, but caffeine takes awhile to metabolize and the average person cannot metabolize it quick enough unless you've done genetic testing and know for a fact that it's going to be lingering on. [04:14] So if you're drinking coffee, you know late afternoon before separate time, that's going to be hanging around at bedtime in not only affect your ability to fall asleep, but also maybe the depth or quality of your sleep. Sleeping in a cool dark room is key. Invest in some extra shades. If you've got some, you know, we've got fabric shades and one of the bedrooms in our house, and, uh, even with them close, there's still a fair amount of light, so just invest in some, some curtains or something to pull shut and block it out. The darker the better. And that also includes removing excessive or exaggerate this light sources. If you just look around your bedroom, you're probably going to find a variety of things, smoke detector lights, printer lights, charging lights, uh, you name, it can cover up those little power indicators that can give you even a more profound sense of darkness to allow the brain to really do what it's supposed to do in terms of shutting down and ramping up for sleep. [05:10] Regular exercise is a key for so many reasons, but also it's important strategies to get sleep. Just remember not to exercise too late in the day and the reason being is it's going to do two things. It's going to increase your metabolism and also increase your core body temperature depending on what type of exercise that you participate in. A, I played on a hockey team, late night practices, late night game, sometimes as late as 11:00 at night for start time and found that most of my teammates complained to the same thing that we couldn't sleep when we got home. Part of the reason being is that the core temperature is elevated and it takes awhile for that to drop down and it's really difficult for a person to fall asleep quickly and sleep efficiently. One, their core body temperature is high, and so you know, take that in mind when you're planning your exercise routine. [05:59] You might also take a look at some natural sleep aids. There, a variety of things out there that aren't drugs, including lemon balm, Melatonin. I cover all these in a sleep course so you can find that on my youtube channel. It's completely free. I have all my lectures up there from you to me in other places, totally free for you. If you have some, some issue with a sleep or you're interested in learning more about a particular natural product or herbal supplement or a machine, some technology, whether it's white noise or a specific pillow or mattress or whatever, you can find a lot of that information right there. While it's tempting to have a night cap to unwind, to reward yourself from the perils of a busy stressful day. The sad reality is that it messes up with rem sleep, rem sleep is the dream part of sleep, and it's really critical for the body to restore itself, and while having some alcohol on board may help a person fall asleep, it really interferes not only with a heart rate, uh, some toxic metabolites in the brain, uh, but also just really, really wrecks havoc with the rem sleep, a part of things. [07:05] So I hope you found that helpful. I just wanted to share some tips to help you sleep like a baby, so to speak, and I'm going to be experimenting with some new technology here, uh, in the next six weeks or so, and I'll be excited to share that in video format on my youtube channel and as always, be safe, be well, have a fantastic week. I will talk to you soon. Thank you so much for spending some time with me today. If you found value in this episode and the show, please share a review in itunes. It really helps the show get discovered. Please share your biggest takeaway and as always, I want to help you answer the burning questions in your mind, so reach out to me at [inaudible] dot com or on social media wherever you hang out. Nick today incredible, and I'll see you on the next episode of the recharge podcasts. The.

Welcome to ReCharge, the show where ancient wisdom meets modern science. Each episode delivers practical, high-impact tools you can use immediately. This is your place to reset, reframe, and rebuild a life with more clarity, energy, and purpose.

Hosted on Acast. See acast.com/privacy for more information.