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  • What Super Agers Reveal About Preventing Disease

    AI transcript
    0:00:07 American health care is in crisis we have a path to preventing disease it
    0:00:12 isn’t reversing aging it’s just preventing the age-related morbidities
    0:00:16 of the big three if we can keep people healthier healthier people would be much
    0:00:22 less expensive seven years more of healthspan free of the major three
    0:00:27 diseases seven years who wouldn’t take seven years there’s just billions of
    0:00:33 data points for each person there should be a reboot new standard of care based on
    0:00:41 intelligent partitioning of risk we have to do better the human obsession with
    0:00:46 living longer is as old as time but in the last 20 years we have learned so much
    0:00:51 more about human health and biology so what do we know today about what makes
    0:00:56 humans live longer and do we have real evidence that longevity is an attackable
    0:01:01 target today you’ll get to hear a 16th general partner vj ponday in conversation
    0:01:06 with eric topol who recently released his new book super agers an evidence-based
    0:01:11 approach to longevity eric is among other things the founder and director of the
    0:01:16 scripps research translational institute he’s also published over 1200 peer-reviewed
    0:01:21 articles with more than 300,000 citations making him one of the 10 most cited
    0:01:26 investigators in medicine that resume puts eric in a perfect position to write this book
    0:01:31 teasing the signal out from all the noise around health in 2025 one of those inputs
    0:01:37 was the welderly group that eric studied which was a study of 1400 people 80 plus who
    0:01:42 had never developed a chronic illness for comparison according to eric’s book among
    0:01:49 those 65 plus 80 percent have two or more chronic diseases and 23 percent have three or more well
    0:01:55 about seven percent have five or more and again that was the 65 plus group versus the welderly
    0:02:02 group of 80 plus so what do we know about these quote super agers people who not only have a
    0:02:07 longer lifespan but a longer health span is it genetics or human agency and do technologies
    0:02:13 like ai glp ones gene therapies or the ability to understand organ clocks meaningfully change that
    0:02:20 equation for the masses if so what difficult decisions do we have to make to rewrite the system today let’s
    0:02:28 find out as a reminder the content here is for informational purposes only should not be taken
    0:02:33 as legal business tax or investment advice or be used to evaluate any investment or security and is
    0:02:39 not directed at any investors or potential investors in any a16z fund please note that a16z and its affiliates
    0:02:44 may also maintain investments in the companies discussed in this podcast for more details including a link
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    0:03:00 my joy to welcome dr eric topol to the podcast eric thanks so much for joining us i’m glad to be here
    0:03:08 so you’ve written this really exciting book super agers and evidence-based path to longevity and i think
    0:03:13 it’s a very timely topic and i was curious for you to maybe set the stage for why you want to write it
    0:03:18 and how you see it in the context of other books that have been coming out recently as well yeah there
    0:03:25 were a few things that came together we had done a big study we called the welderly where we basically
    0:03:32 found very little in the genomes of people who had gone to the age of 87 on average with never having
    0:03:39 had an age-related disease so that was of course one thing that was part of it the second was i got inspired
    0:03:47 by a patient i saw recently who was 98 and had never been sick and so never been sick yeah her name
    0:03:55 is lee rissall and her relatives had died in their 50s and 60s that’s her parents her uncles and aunts
    0:04:02 she was the outlier and say why and then there were the books that came out i had patients coming to me
    0:04:07 you know they wanted me to write a prescription for apple my sin or order a total body mri said wait we
    0:04:13 got to get the story straight so these three things together were the impetus that why don’t i really
    0:04:20 get deep into this everything we know today and then see if i could lay out some blueprints for where we can
    0:04:27 go it’s coming into a world where american health care is in crisis i was curious to get your take on
    0:04:33 where we are now in health care in the us and where do you think we get to yeah so there is this
    0:04:39 bifurcation as i see it you could call it like the grand slam where you get reversing of aging so you
    0:04:47 keep people healthier body-wide and that’s where we see all this remarkable investments in companies like
    0:04:54 altos and reprogramming senolytics and a long list but they’re really focused on a monumental task which
    0:05:01 hasn’t been shown in people right but rather in rodents and some of the results are striking and
    0:05:07 i hope at least one if not all these are successful the other side of this is we’ve made these big strides
    0:05:14 in the science of aging with all these layers of data that are using the metrics of aging and why don’t we
    0:05:21 use that to prevent the age-related diseases cancer cardiovascular neurodegenerative we’ve never done
    0:05:29 that in medicine to any appreciable extent and this is the opportunity because we have a path to
    0:05:35 preventing disease it isn’t reversing aging it’s just preventing the age-related morbidities of the
    0:05:40 big three i think that’s something that a lot of people may not realize is that the big three that you
    0:05:48 mentioned cancer heart disease and alzheimer’s and dementia that they’re greatly exacerbated by age and
    0:05:52 and it’s interesting because if you ever wanted to have something that could be a cure for multiple
    0:05:57 diseases which would be the one the holy grails of medicine it would be understanding the biology of
    0:06:03 aging where are we now in terms of things that we can use today the first and perhaps the most extraordinary
    0:06:11 thing is it takes 20 years to get these diseases with rare exception you know for heart disease
    0:06:18 almost all cancers and neurodegenerative they are incubating for a very long time they all have a
    0:06:28 common thread of a defective immune system and inflammation underpinning they are preventable
    0:06:37 variably so cardiovascular 80 90 from lifestyle and related factors modifiable factors like your ldl
    0:06:43 cholesterol that kind of thing and cancer and neurodegenerative just from what we know today
    0:06:50 with lifestyle factors we’re about half that can be prevented so we have some knowledge about averting these
    0:06:57 diseases but we have a lot more with all these clocks and new layers of data that are really changing the
    0:07:04 face of all outgrowths of understanding the biology of aging so maybe let’s double click on that so you
    0:07:09 in your book outline the five dimensions of health i was wondering maybe you could walk us through them
    0:07:18 yeah yeah sure so the first most important one is ai because you need that to pull all this other
    0:07:24 data we’re going to talk about together this moment that is so exciting is because we have multimodal ai
    0:07:29 not only large language but large reasoning models now well especially i think when you’re talking about
    0:07:34 ai it’s all the things people have seen with generative ai and so on but also just the ability to
    0:07:39 understand all this data yes that you’re measuring from people yeah because the other four are such big
    0:07:47 domains and dimensions so the omics it includes not just gene sequence or arrays but it has all the
    0:07:54 proteins all the proteomic panels that we can get which we never could get before inexpensively it
    0:08:02 includes the gut microbiome metabolome and certainly epigenome or epigenetics so the omics are rich
    0:08:10 we are now seeing moving in towards things like the virtual cell then there is of course cells that
    0:08:16 have become a live drug where we can reset the immune system and cure autoimmune diseases like we’ve never
    0:08:23 done before could you give examples of that yeah so in the last couple years we’ve seen unprecedented
    0:08:31 cures i mean never had anything lupus progressive systemic sclerosis even cases of multiple sclerosis
    0:08:39 dermatomyositis so basically it’s a depletion of all the b cells and when they come back
    0:08:44 they have forgotten what they were attacking it’s amazing yes it’s really amazing that leads to the
    0:08:49 autoimmune reaction but the bigger lesson is we have learned how to control our immune system
    0:08:56 like a rheostat and we’re going to keep getting better and better as we measure our immunom but when you can do
    0:09:05 that when you can quash an autoimmune disease or when you’re trying to cure a cancer by just whatever it
    0:09:12 takes to keep bringing up that immune system specific to the tumor so the immune system is fundamental and
    0:09:21 that also now is involving cells and vaccines so vaccines now are capable of cures of pancreatic
    0:09:28 cancer kidney cancer with these personalized vaccines using the proteins of the person’s tumor yes and
    0:09:34 these are in clinical trials right now yeah i mean they’re stuff like we’ve never seen and that’s just a
    0:09:41 front runner of what vaccines that’s to treat cancer we’re going to be using vaccines to prevent cancer
    0:09:48 again as we get older some of us especially our immune system is getting senescent and weak and a
    0:09:54 vaccine before there’s any cancer before there’s anything else could prop it up we also have drugs to
    0:10:01 modulate our immune system well beyond checkpoint inhibitors and so whether it’s antibody drug
    0:10:08 conjugates tumor infiltrating lymphocytes and all these different ways it’s hard to imagine that in the
    0:10:13 future we’re going to lose people with cancer because of being able to bring their immune system to the
    0:10:20 highest level when we need it but more importantly preventing the cancer we can do that now that’s what’s exciting
    0:10:26 well and so if we put all this together what does this mean for the individual like how would their
    0:10:33 life change what should people be doing yeah so i call it lifestyle plus it’s a lot bigger than diet
    0:10:40 sleep and exercise it’s involving you know all the environmental burdens air pollution the plastics
    0:10:46 microplastics nanoplastics and forever chemicals and then there’s other things like time in nature
    0:10:53 so if each of us pulled out all the stops for the lifestyle factors which is a long list that will
    0:11:01 help but it’s not going to be only lifestyle factors that are the ways to prevent the big three age-related
    0:11:07 diseases you know you described a large range of things from the sort of most almost sci-fi like
    0:11:12 drugs that are in trials for preventing cancer to lifestyle when people think about lifestyle it’s
    0:11:17 maybe a little vague in their mind for what to do how do you make that into a science or how do you
    0:11:23 help people take that to the next step to bring evidence into that i go into perhaps great pains high
    0:11:32 density to cite all the studies that link like for example when you have really good sleep health and deep
    0:11:38 sleep what does that do to slow your brain aging or you know if you drink sugar sweetened beverages
    0:11:45 what does that do to specific not just risk of type 2 diabetes but you know all-cause mortality so
    0:11:55 there are very compelling sets of data about lifestyles and these key outcomes and they’re linked to healthy
    0:12:00 aging i was amazed how much data is out there that can help us it’s not just like in the year when we had
    0:12:07 polygenic risk scores and we just say oh your risk for alzheimer’s but we don’t know if when you’re age 56 or 96
    0:12:14 so what good is that yes now we’re saying we know it’s within a couple of years between 77 and 79
    0:12:20 that you’re going to have mild cognitive impairment if we don’t do these things which includes the
    0:12:27 lifestyle factors and it’s much harder to get people to do all their stuff they have no specificity that’s
    0:12:35 that it’s about them yeah that they can change the arc of a condition especially when it isn’t our genes the healthy
    0:12:42 story about a genetic underpinning it’s just not there we studied that it’s minimal i mean maybe it’s ten percent of what
    0:12:51 accounts for healthy aging most of it is in the lifestyle factors and related matters such as the immune system
    0:12:57 not functioning properly too much too little well it’s generally believed that just telling someone to
    0:13:03 eat better and exercise doesn’t work but what i’m hearing you say is that you have a way to do that by
    0:13:09 making it very personalized yes i mean there was a finnish study that was on just polygenic risk
    0:13:16 score which is rudimentary and they gave that to a large cohort and they studied whether that affected
    0:13:23 their lifestyle and the results were remarkable the people who got the data stopped smoking changed
    0:13:28 their diet changed their physical activity really amped it up so we know when people get data that’s
    0:13:36 specific to them a large proportion much more likely to make changes now i’m not claiming that lifestyle is
    0:13:43 going to be the only part of the prevention story but once you define the high risk and it’s
    0:13:48 particularized to a person that’s a big part of how we’re going to succeed i could also imagine ai coming
    0:13:53 into this because one of the things ai is very good at is to take a set of data and maybe you can mask
    0:13:59 out the last bit so you can maybe have someone’s health records over 30 years and train on that except for
    0:14:05 the last five years and see if you can predict the last five from the first 25 and once it gets really
    0:14:10 good at that you can take my records and say hey look vj if you don’t do anything this is where you’re
    0:14:17 going to be and we have 99 confidence on this that would be pretty chilling yeah well you’re exactly
    0:14:23 right because the pinpointing here about the timing yeah is so extraordinary for example with alzheimer’s
    0:14:31 since we were talking about that you get a p tau 217 it’s modifiable by lifestyle you check it again in
    0:14:37 six months or a year now you have two data points and you could say with all the other data that’s
    0:14:44 available when you’re going to see 18 years from now 12 years four years mild cognitive impairment
    0:14:51 unless these steps are taken this was fully dependent on ai on models that can just take all
    0:14:59 this data if we didn’t have the science of aging and the ai we’d be nowhere we wouldn’t be talking about
    0:15:03 this today i wouldn’t have written a book yeah well it’s important for people not familiar with the term
    0:15:08 of health span that’s basically not just lifespan but how long you can be healthy yeah i don’t think we
    0:15:14 really want to get to some age and be demented or compromised what we’re talking about is if you
    0:15:20 don’t have heart disease cancer or neurodegenerative you’re pretty darn intact you may have some achy
    0:15:27 joints and other matters but those are the things that really interrupt our health span now we’re
    0:15:31 talking about health care meaning something different to be preventative and we’ll talk
    0:15:38 about chronic in a second how do we help make that mind shift this is perhaps the biggest point so far
    0:15:44 that we’ve been discussing because in medicine and i’ve been in it for almost 40 years we don’t do
    0:15:50 primary prevention the person has a heart attack and then we get all over it but for the most part
    0:15:57 we don’t prevent cancer we don’t prevent alzheimer’s and neurodegenerative diseases it’s been a desire i
    0:16:04 would say a fantasy for millennia yes but we are at a very different point right now we have a path to
    0:16:12 prevention primary prevention not after somebody has one of these diseases and that is what is extraordinary
    0:16:20 and it was all these recent advances that led to this capability and we’ve got to jump on it because
    0:16:25 it’s exciting that we could actually do this well also the thing about prevention is that i’ve talked
    0:16:32 to doctors who very boldly assert that prevention doesn’t work yeah and i look at them a bit confused
    0:16:37 because i say well there’s been numerous examples and they’re like well name one i was like how about
    0:16:42 smoking that’s the prototype we have this huge incidence of lung cancer which has just disappeared
    0:16:48 now because we don’t smoke in restaurants or airplanes and so on but one of the things that i think about
    0:16:53 about that movement is that while doctors played a significant role in that that was also very much
    0:16:59 a cultural movement yes and so we talked about lifestyle changing people’s behaviors i think some of
    0:17:04 this or much of this has to be as much cultural as medical there’s a definite cultural component and you
    0:17:10 know tobacco is one of the most impressive but there’s so many others yes i think what we’ve learned
    0:17:17 like for example with sleep i didn’t pay enough attention to that but with sleep when you promote your own
    0:17:27 deep sleep which we tend to lose a lot as we age then you see much less dementia alzheimer’s even less
    0:17:36 cardiovascular and cancer related illnesses cases and mortality sleep regularity we need to be more ritualistic
    0:17:42 about it and there are many things just on sleep itself no less about physical activity about for example
    0:17:50 not just even resistance training but balance posture things like that so the more you go deep nutrition
    0:17:56 especially we’ve learned a lot about that convincing compelling evidence i would say that you say these
    0:18:03 effects we’re talking about just with that seven years more wow of health span free of the major three diseases
    0:18:09 wow seven years who wouldn’t take seven years that’s just with what we know today once we can define high
    0:18:16 risk which is one of the things we turn to with ai that changes everything because then you focus on that
    0:18:21 maybe let’s turn to another aspect of it which is the chronic disease aspect yeah when we’re talking
    0:18:27 about chronic disease we’re talking typically about diabetes heart disease cancer how do we start to
    0:18:31 make an impact in that i don’t know if you want to pick one if you want to start with cancer i think we
    0:18:36 can make a huge impact in cancer because we have just simple polygenic risk scores for all the common
    0:18:43 cancers that’s like one layer of data to say you’re at higher risk and we have multi-cancer early detection
    0:18:50 tests that can pick up microscopic cancer why people would get a total body mri when you could find
    0:18:57 microscopic cancer not a mass on a mri which may or may not be cancer so we have some tools for cancer but
    0:19:08 the one thing that i think is unanticipated is the glip one drugs the ozempic zep bound world yes it’s
    0:19:15 the most momentous drug class in medical history and we’ve only seen part of the story so far in the
    0:19:21 book i write about how it took 20 years to figure out that it wasn’t just about diabetes which is amazing
    0:19:30 what if we had ai today and said should we test this for obesity because the developers nova nordisk
    0:19:37 and later lily of these drugs they only saw three or four pounds that people with type 2 diabetes would
    0:19:45 lose with these drugs and this woman in norway scientist lata nutzen she kept pushing we got to try it in
    0:19:50 obesity and they wouldn’t listen to her because well she said diabetics are not losing weight
    0:19:57 they finally did it and everyone knows the story 20 30 50 80 pounds of weight loss now when you lose that
    0:20:05 much weight for people who are obese you reduce the risk of cancer you reduce the risk of heart disease
    0:20:13 and neurodegenerative disease it wouldn’t be surprising to me that now with pills that are remarkably effective
    0:20:20 to substitute for injections that can be much less expensively that a large proportion of the
    0:20:26 population would be taking one of these drugs or even their successors that is those that are even
    0:20:33 more potent and potentially with less side effects so we have a drug class now added to lifestyle factors
    0:20:39 we didn’t have before right as you know they are in big trials for preventing alzheimer’s in people
    0:20:46 who are not overweight yes okay we’re going to be doing a long covet trial in people who are not
    0:20:53 overweight the effects are really quite extraordinary the ability to crack obesity yes we would have been
    0:20:58 happy just to do that but all the other things that are coming from it who would have thought that you
    0:21:05 could treat prevent addiction yeah that’s remarkable yeah the ability to stop reduce alcohol intake from
    0:21:12 heavy intake gambling i mean the list just goes on because we’re learning about the brain circuitry
    0:21:20 on how these drugs so some of the secrets of the gut brain axis which is tied into the immune system
    0:21:25 and it’s tied into the science of aging this is what’s given us this newfound potential to change
    0:21:31 we don’t have to only rely on drugs but there’s this as we discussed this kind of interdependence well and
    0:21:37 i think having lifestyle infrastructure with these drugs that combination is particularly interesting
    0:21:43 because you can make sure that you can lose weight while keeping muscle and also hopefully patients can
    0:21:48 go off the drugs at least for some periods of time and not rebound we don’t have encouraging data at the
    0:21:54 moment because at least half of people gain weight back when they stop yeah and that’s not good but i
    0:22:02 do think that we’ll come up with a ways to hopefully not rely on such a long-term commitment the results on
    0:22:09 muscle mass we’ve been very worried about that and i think when people combine taking the drugs with
    0:22:15 strength training and we do know there’s muscle mass loss just with weight alone but that looks encouraging
    0:22:21 even though the companies have been acquiring muscle making drugs yes that may not prove to be
    0:22:26 particularly necessary well and i think one thing that’s interesting is that another knock on lifestyle
    0:22:33 is if you’re extremely obese telling someone to exercise it’s a hard road oh to just get started
    0:22:39 absolutely and so this could jump start a better lifestyle that then could get locked in that could be
    0:22:45 really i’ve seen it in many patients just what you said couldn’t get them to really increase their
    0:22:51 activity but when they were thinner everything changed when you think about if we can make a
    0:22:57 huge dent there’s nothing more economically favorable for us at the public population health
    0:23:03 level if we can achieve this and so what else would you put into the chronic bucket i think
    0:23:08 one of the things that you’ve written about is ai plus all the things you can track i think the ability to
    0:23:17 look at the organ clocks which was initially reported here at stanford by tony wiss corey and his colleagues
    0:23:25 are now validated and replicated by multiple groups the fact that we can do that and have the brain the
    0:23:33 heart the immune system and other vital organs and we can say this one organ of yours is five years
    0:23:40 at a pace with your real age then we can integrate that with these other layers of data oh if that’s the
    0:23:47 case what about your polygenic risk score is there anything pointing to that disease or organ we can
    0:23:55 look at your whole body aging epigenetic horvath clock we can also look at specific proteins like for
    0:24:03 example for the brain p tau 217 and what’s amazing about that protein which we can get now and it’s not
    0:24:10 that expensive but that in itself gives us over a 20-year warning about mild cognitive impairment
    0:24:19 it’s modifiable by exercise and lifestyle we’ve seen people in studies that drop more than 50 percent
    0:24:23 even up to 80 percent it’s intriguing that it’s not binary too so you can track the gradient
    0:24:28 exactly and that would get particularly scary if it’s increasing so we’re talking about in people
    0:24:34 without symptoms but are at high risk having this assist i don’t recommend any of these things that
    0:24:41 we’re talking about until you know you have an increased risk but once you do then you say hmm i can do
    0:24:47 something about it and change the course of what otherwise would be that person’s natural history but
    0:24:56 the molecular clocks this collection of proteins this is something else that’s striking the olink and somalogic
    0:25:02 they’re between six and eleven thousand plasma proteins what we’ve learned from them the fact
    0:25:08 that there’s three bursts of aging during our life is not just a linear story and the fact that we’re
    0:25:14 learning about the underpinnings of diseases but most importantly we have these organ clocks that are
    0:25:22 inexpensive to get the uk biobank is only paying fifty dollars per participant wow and they’ve done fifty
    0:25:28 thousand and amazing data coming from it but another five hundred thousand is in process so it’s not that
    0:25:34 expensive to get such rich data and when you start having genes and proteins and these other layers of
    0:25:43 data that’s when you find out what is making us unique and what we are at risk for during our extended time and
    0:25:47 and therefore what we should do to change it and improve yeah well let’s take a step back because
    0:25:53 i think you’ve been laying out a very appealing picture for what we as individuals could do to
    0:25:59 improve our health span get at least seven more years easy maybe more and more and more as the science
    0:26:05 improves but you can also think about this from a societal level that the cost of health care is immense
    0:26:09 yes just the cost of health care to the u.s government through medicare and medicaid is
    0:26:14 approaching two trillion dollars and we live in a time where the united states is in massive debt
    0:26:19 there’s a great desire to reduce the deficit or make the deficit negative would be ideal and you look at
    0:26:25 health care and people are scared that health care could be cut or something like that and i think no
    0:26:30 one wants to remove services but there is this alternative that is very natural from everything you’re
    0:26:35 talking about which is that if we can keep people healthier yeah healthier people would be much less
    0:26:41 expensive right and we could have a win-win how do we shift the system whether we’re talking about cms
    0:26:47 or we’re talking about insurers or providers how do we shift the sick care system to be thinking about
    0:26:55 preventative and chronic we have a barrier here because of the malincentives people could change their
    0:26:59 insurance companies at any time so the insurance company doesn’t have a long view
    0:27:06 whereas other countries like when i did the review of the nhs for the government there they’re well
    0:27:13 positioned in the uk and in many countries except for the u.s have a better positioning for this if we
    0:27:23 could make prevention now that it is emerging as a reality the priority and say every insurer whether it’s
    0:27:29 medicare medicaid private insurers if they don’t pull out all the stops and
    0:27:36 if they don’t make this a priority then you know we have to make some pretty drastic policy changes
    0:27:43 we’ve not actually accepted yet that we have this newfound capability which completely changes the
    0:27:51 economics beyond making a case for healthspan for a population possible and as the people who need
    0:28:00 this the most are currently the least likely to get it to access and so this is another issue which if
    0:28:08 this only is for the affluent if we don’t take care of everyone we’re not going to achieve that goal so it
    0:28:15 can’t just be for people who can have the assets to get this it has to be broadly universally distributed
    0:28:22 how can we translate all the existing programs to something that could be let’s say rolled out to
    0:28:30 medicare yeah i mean i think that if we negotiated the ai is software it could be cheap whether it’s
    0:28:36 some proteins a specific protein polygenic risk score these things can be done twenty dollars fifty
    0:28:42 dollars cheaper than most any lab tests that we do right now if we could develop a package negotiated
    0:28:49 at a very low rate one way that’s really great vj about this we don’t have to wait 10 years to see the
    0:28:55 benefit if we see the clocks all changing in the right direction great idea we have an intermediate surrogate
    0:29:03 endpoint so like for example we use ldl cholesterol to know if we have a person’s arteries in check we’re going to have
    0:29:12 these proteins like p tau 217 say oh well all these preventative approaches are really kicking in this
    0:29:19 should change the likelihood of or if ever developing a neurodegenerative alzheimer’s condition so we have
    0:29:26 the metrics again to get a short quick assessment are we making a difference if we did that through cms
    0:29:33 that would be phenomenal but maybe we can get one of the big insurers to pilot this to make it possible
    0:29:40 if maymad oz is listening maybe he’ll get interested i don’t know yeah i think cms is interested in what
    0:29:45 it can do to keep people healthy and reduce cost that’s the canonical win-win i think also as you’ve
    0:29:50 written about ai could really have a huge role here too because prevention is expensive if you have to roll
    0:29:57 roll this out with gps or nps but to roll out with ai could be very very scalable yeah and i think you made
    0:30:04 a point earlier about the ai is that as we do this and we do this at scale it just keeps getting better
    0:30:12 so that the ability to predict pinpoint temporally when a person is likely to develop one of these three
    0:30:19 three conditions with 20 years runway if we can’t do this for these three diseases we’re not too smart
    0:30:26 if ai was before just a few years ago the capabilities wouldn’t be there and neither would
    0:30:33 these metrics of aging and all the sciences done to catapult that that’s what’s presented a unique
    0:30:40 opportunity and if we don’t do this we’re just stupid well actually let’s double click on that because
    0:30:45 there are a lot of enemies of the future you know and maybe a nicer way to put it is that
    0:30:50 people could be skeptical yeah and they’re used to operating a certain way they have a certain belief
    0:30:56 that this isn’t going to work or for whatever reason what would you tell them like to your fellow
    0:31:01 clinical colleagues to try to change their mindset from a sick care mindset to a preventative mindset
    0:31:06 yeah i mean it’s to me it’s all about compelling data yeah so for example the alzheimer’s drugs which
    0:31:14 don’t really work and they’re very risky but the reason they were bought into by the fda ultimately
    0:31:20 was because the amyloid came out on the scans right and there was a little bit of cognitive score
    0:31:28 improvement but here we have metrics that are extraordinary to help us as a bridge for compelling
    0:31:34 evidence ultimately you want to say we prevented these diseases in people that had definition of their risk
    0:31:43 and then active surveillance preventive pull out all the stops right for example speaking about waste we
    0:31:52 do mass screening for cancer we treat everyone as the same based on their age and that’s the only criterion
    0:31:59 for the screening age we only pick up 14 percent of cancers from that mass screening which costs over
    0:32:06 hundreds of hundreds of hundreds of billions of dollars a year now what about 88 of women will
    0:32:12 never have breast cancer why do a hundred percent of women have to go through this and especially with
    0:32:18 bayes rule you could actually use those priors that you could measure and we don’t do it yeah and this is a
    0:32:24 corollary of what we’re talking about why don’t we take the risk profile and say you know what to a
    0:32:29 for a woman or for a person having colonoscopy you don’t really ever have to have it or you can have
    0:32:36 this once in your lifetime or twice whatever we don’t treat people as human beings with particular
    0:32:42 aspects that we can define today and why do you think that is we’re ingrained in stupidity
    0:32:49 maybe when these mass screening programs started that was the best we could do yeah but we’ve known about
    0:32:55 polygenic risk scores and we learn now about all these other ways to assess risk and then was added
    0:33:03 on the ai part of it we have to do better but just having the screening part cleaned up would save a
    0:33:09 tremendous amount of money how much is that concerns about liability or other non-medical reasons right
    0:33:15 you’re bringing up another good point here because it’s the standard of care so that’s the foundation
    0:33:21 for malpractice it shouldn’t be the standard of care there should be a reboot new standard of care
    0:33:28 based on intelligent partitioning of risk so each of the cancers there’s a way forward to do this
    0:33:35 we have to come up with new ways to screen that is based on risk assessment and we don’t do it but
    0:33:41 that could be changed in a flash based on the data that exists today which i review in the book well
    0:33:45 that’s all very rational so i just want to double click like what needs to change then what’s the
    0:33:50 process is this guidelines have to be done differently and what’s the process and what’s the body that
    0:33:56 should be doing this and why aren’t they doing it well i mean we’re seeing how we can have sleeping
    0:34:04 changes without data right now yeah so new policies can be made if people want to have more proof points
    0:34:10 that can be quickly easily garnered but we have to have the will yeah the problem we have now is the
    0:34:17 amount of money that’s being made by doing these screenings is humongous so what is the incentive for
    0:34:24 the people that are for example doing the scans and the scopes and all this stuff do they want to change
    0:34:31 their practice i don’t know i mean does the american hospital association want to have people in their own home
    0:34:36 so they don’t have to go to the hospital i don’t think so we have some things here that need a little
    0:34:42 adjustment yeah in any change there’s always new winners and losers and the potential new losers will
    0:34:49 fight the change yeah we have a new way forward if we are willing to get it validated and i hope
    0:34:55 we’ll seize this opportunity because we may never get another one like this for a long time and what’s
    0:35:00 different now is it ai or is it the confluence of all these yeah i think it’s not one without the
    0:35:09 other once you have these new ways to assess risk and the ways to i would not just call it intervene
    0:35:16 you’re really going after prevention the way you can aggressively put someone in surveillance so with
    0:35:23 imaging now for example we can use ai to tell if there’s inflammation in the heart arteries even without
    0:35:30 a significant narrowing we didn’t have that before and we can also if we need to do brain imaging it’s
    0:35:38 exquisitely sensitive so we have different ways we didn’t have before and the ai part of it is this is
    0:35:45 beyond human capability there’s just billions of data points for each person but with the ways that the
    0:35:52 models have progressed there’s a new day using ai to promote health and health span so let’s shift
    0:35:58 gears talking about the future let’s assume things work out well yeah what is the best case scenario that
    0:36:03 you think is plausible what’s the science that’s coming on the horizon let’s say we all decide to make
    0:36:09 this shift towards prevention and chronic what do you think we will get for it in our next five to ten years
    0:36:15 well i think we’ll start to see that people are eventually getting to much older ages than we are
    0:36:22 now without these three major diseases i think that’s a gradual thing it’s not like we’re going to see a
    0:36:28 light switch here but that’s what would be the trend we will see countries that will implement it because
    0:36:34 they don’t have the obstacles that we have we’ll see much less of that and the shift the bending this
    0:36:41 curve to the people that are older and healthier gradually we’re not talking about curing we’re
    0:36:46 talking about preventing it’s a lot better than curing but it takes time to see the benefit that’s
    0:36:51 a really deep line that prevention is better than curing yeah i think maybe for professionals involved
    0:36:57 curing is really cool curing is cool but you don’t want to go there yeah because it’s much harder yeah
    0:37:03 prevention is where it’s at well some of that is then even just changing doctor incentives yeah if we can
    0:37:10 get them to get them to be rewarded prevention is maybe less connected to their actions it may seem
    0:37:14 even though it could have such a great societal benefit yeah but you know and there are health
    0:37:20 systems that really do emphasize prevention but they’re rudimentary did you get your pneumococcal
    0:37:28 vaccine your drinking and your other social behavioral stuff that’s all types things they haven’t worked
    0:37:35 we’re talking about a whole revamping of what we mean by going into prevent mode yeah one question i love
    0:37:40 to ask our guests i think i’ve asked this before so it’d be fun to get an update is what do you do for your own
    0:37:47 health yeah i’ve gone through some pretty major changes from the work that did to put the book together because
    0:37:55 i’m a cardiologist i never really acknowledged that strength training resistant stuff was so important
    0:38:02 no less balance and posture so i’ve totally changed that for me i’ve never been this strong in my life
    0:38:09 awesome yeah and how does it feel it feels great i mean yeah i just i never paid attention to it i used
    0:38:15 to even with patients that came in i’d say well gee you’re really doing a lot of weight lifting here but i was
    0:38:20 thinking to myself well they should be spending more time aerobic we need both sleep was a big problem
    0:38:27 with me not sleeping and particularly not getting enough deep sleep so i got both a smart watch and
    0:38:34 an aura ring to track that i wear both every night and whichever one has the highest number of minutes of
    0:38:41 deep sleep i’m going with that but they’re usually concordant after you measure how do you improve yeah i had
    0:38:49 to go through a lot of changes okay so i needed to get like a ritual when i go to bed wake up which i was
    0:38:58 erratic about and i also learned about when to exercise what to eat not to eat all these interactions when
    0:39:06 should you exercise well early if i can not too late in the afternoon but not in the evening and for me the
    0:39:13 morning had a negative interaction with sleep really exercising the morning yeah yeah i mean i dragged all
    0:39:19 day because i do an hour hour and a half if i can but the morning just wasn’t working for me but late
    0:39:25 afternoon no later than that but also learning about whether it’s alcohol other beverages how they affected me
    0:39:32 caffeine probably yeah so i basically i’ve gone from a deep sleep i’ve doubled it pushing i’m working on
    0:39:37 getting i don’t know if i’ll get to triple it but you know it’s been a steady trend and it’s been really
    0:39:45 great and giving me more energy more readiness and all that now the other one besides those two i’ve really
    0:39:52 gone after the nutrition so i didn’t realize how much ultra processed food i took in yeah it’s so easy
    0:39:58 reading the labels now i don’t even want to have a label to read just stay away from it if it has a
    0:40:03 label and it has anything more than two ingredients anything i don’t know that would be that’s a really
    0:40:08 interesting point broccoli doesn’t have a label yeah and the steak doesn’t have no no i just i
    0:40:15 completely bought in now because these three age-related diseases inflammation all of them have been
    0:40:21 associated with ultra processed foods a dose response even and i have really cut that out i mean i
    0:40:27 couldn’t relieve how much stuff i was eating that had this junk in there i’m also really attentive to
    0:40:33 things like plastics i don’t like to see anything being stored in plastic i don’t even like to use
    0:40:40 microwave but putting something in plastic in a microwave that is a triple wham yeah but we are taking
    0:40:47 in these plastics in the artery with people have a four-fold or five-fold risk of heart attacks and
    0:40:54 strokes once you see that study it just is indelible so that’s another big change i’m much more focused on
    0:41:01 these environmental burdens but the other thing is much more inclined now to take hikes in nature
    0:41:07 to go out you see the benefit of that yeah i mean i think that when i’m out in nature and of course the
    0:41:13 data i presented in the book i always appreciate it but now i can see its effects even more impact with
    0:41:20 respect to for example the best sleep surprisingly so what i’ve learned i’ve tried to share i don’t
    0:41:26 really speak too much or write too much about myself in the book but all these things i’m doing i mean
    0:41:30 i believe in them if i didn’t believe them i wouldn’t have written about them and it was after calling
    0:41:37 through there’s about 1800 references in there so people can look at themselves and see what they think but
    0:41:43 it’s data that i’ve really been impressed it’s a body of evidence that ought to push us into this
    0:41:48 prevent mode and i hope that eventually it will yeah but that’s maybe a great place to end i think
    0:41:53 we could follow your example we could all be super agents thank you vj it’s been a real pleasure
    0:42:01 thanks for listening to the a16z podcast if you enjoyed the episode let us know by leaving a review at
    0:42:15 rate this podcast dot com slash a16z we’ve got more great conversations coming your way see you next time

    American healthcare is in crisis—but what if we could change the system by preventing disease before it starts?

    In this episode of the a16z Podcast, general partner Vijay Pande sits down with Dr. Eric Topol, founder and director of the Scripps Research Translational Institute and one of the most cited researchers in medicine, to explore the cutting edge of preventive healthcare and longevity science.

    Drawing from his new book Super Agers: An Evidence-Based Path to Longevity, Topol breaks down why understanding the biology of aging—not reversing it—is the key to preventing the “Big Three” age-related diseases: cancer, cardiovascular disease, and neurodegenerative conditions. The conversation spans AI-powered risk prediction, organ clocks, polygenic risk scores, GLP-1s, and the cultural and economic shifts required to move from a “sick care” system to one rooted in precision prevention and extended healthspan.

    If you’ve ever wondered how data, personalized medicine, and AI can add seven healthy years to your life—and what it will take to bring those benefits to everyone—this episode is for you.

     

    Resources: 

    Find Eric on X: https://x.com/erictopol

    Find Vijay on X: https://x.com/vijaypande

     

    Stay Updated: 

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    Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see a16z.com/disclosures.

  • Prof G on Marketing: How to Stand Out in a Saturated Market

    AI transcript
    0:00:01 Hi, I’m Frances Frey.
    0:00:02 And I’m Anne Morris.
    0:00:06 And we are the hosts of a new TED podcast called Fixable.
    0:00:09 We’ve helped leaders at some of the world’s most competitive companies
    0:00:11 solve all kinds of problems.
    0:00:15 On our show, we’ll pull back the curtain and give you the type of honest,
    0:00:18 unfiltered advice we usually reserve for top executives.
    0:00:21 Maybe you have a co-worker with boundary issues,
    0:00:24 or you want to know how to inspire and motivate your team.
    0:00:26 No problem is too big or too small.
    0:00:29 Give us a call and we’ll help you solve the problems you’re stuck on.
    0:00:32 Find Fixable wherever you listen to podcasts.
    0:00:38 Welcome back to Office Hours with Prop G.
    0:00:40 Today we’re kicking off a special three-part series,
    0:00:43 Prop G on Marketing, where we answer questions from business leaders
    0:00:47 about the biggest marketing challenges and opportunities companies face today.
    0:00:48 What a thrill!
    0:00:50 I’m a little bit self-conscious.
    0:00:52 My whole career, not my whole career,
    0:00:56 most of my career was about brand strategy and working with CMOs and CEOs,
    0:00:58 but I am so out of shape.
    0:01:00 I haven’t taught in over a year,
    0:01:03 and my kind of brand strategy muscles are atrophying.
    0:01:05 I’m worried about the next class I teach,
    0:01:08 I’m going to be one of those guys that should have been put on an ice flow about 15 years ago,
    0:01:11 i.e. most of the faculty at elite institutions.
    0:01:14 Anyways, a little self-conscious, but I’m going to try and get over that.
    0:01:15 Let’s bust right into it.
    0:01:16 Let’s get into it.
    0:01:18 He’s an imposter, but he’s your imposter.
    0:01:24 How do you market to a world that doesn’t want to be bothered?
    0:01:27 Nobody answers phone calls, texts, etc.
    0:01:29 What medium drives engagement?
    0:01:31 That’s a good question.
    0:01:36 By the way, that question comes from teleheaddogfan on Reddit.
    0:01:38 My subreddit is very entertaining.
    0:01:39 Entertaining and upsetting.
    0:01:41 I sometimes go on there and I think,
    0:01:42 I’m not like that.
    0:01:43 I’m a nice guy.
    0:01:44 Say hi.
    0:01:45 I’m a nice guy.
    0:01:47 Anyways, okay, teleheaddogfan.
    0:01:51 The mediums that drive engagement, there’s just no getting around it.
    0:01:59 If you want to build a personal brand, if you want to build an aspirational brand, you have to allocate more money to social.
    0:02:02 I think about just the amount of time.
    0:02:04 I mean, you are where you spend your time.
    0:02:09 One of the reasons I got off X is I found that I was speaking in 140 characters and I was becoming terse
    0:02:16 and constantly looking for the weak point in people’s arguments such that I could weigh in and press on the soft tissue
    0:02:20 and make a character or a cartoon of their comments such that I could feel good about myself.
    0:02:22 In other words, I was becoming an asshole.
    0:02:24 I mean, that’s literally what X is.
    0:02:28 It’s like an asshole turns into a social media platform.
    0:02:29 And I thought, you know what?
    0:02:31 I already have too much tendency to be an asshole.
    0:02:35 I don’t need an environment that turns me into an even bigger a-hole.
    0:02:38 So you want to go where people are spending their time.
    0:02:41 And the bottom line is social media is where everyone is spending their time.
    0:02:47 In addition, the people who kind of set the trend for most aspirational brands are youth, right?
    0:02:50 Once your dad starts wearing Nikes, the young people stop wearing them.
    0:02:55 So everybody wants to kind of follow the lead of an 18 to 30-year-old aspirational male or female.
    0:02:59 And those people are spending way too much time on social media.
    0:03:02 So I would say that social is engagement.
    0:03:04 I think events create a lot of engagement.
    0:03:06 Content marketing, if you’re B2B.
    0:03:12 At L2, we used to put out these weekly videos that went on one of the fastest growing social media platforms in the world, YouTube.
    0:03:15 And we built essentially our own mic.
    0:03:19 Instead of paying some PR agency $10,000 a month to get me on Bloomberg or whatever it was,
    0:03:22 we went straight to consumer.
    0:03:24 We went direct to consumer with our own media channels.
    0:03:30 And we would put out thoughtful research and interesting data that a ton of consumer brands was focused on CMOs.
    0:03:32 We’d watch the video.
    0:03:35 And we were constantly in the selection set.
    0:03:43 So when they thought, you know, I’d really like to benchmark my digital footprint relative to Clorox or Unilever or whoever’s in the competitive set of P&G.
    0:03:46 P&G would think, well, call that crazy dude and his firm L2.
    0:03:55 And within about seven years of launch, we were working with a third of the global 100 or the 100 biggest companies in the consumer world.
    0:04:01 So B2C, I think you’ve got to be a master of social and find a voice and create two-way engagement.
    0:04:05 B2B, I think it’s content marketing or thought leadership.
    0:04:07 That’s my kind of quick and dirty answer.
    0:04:09 Thank you so much, Telehead dog fan.
    0:04:10 Question number two.
    0:04:14 Our next question also comes from Reddit, user mxt240.
    0:04:19 I work for a giant software company.
    0:04:23 I do nerd work, not face work or management, and I am damn good at it.
    0:04:27 Every so often, I get emails telling me to build my personal brand.
    0:04:29 What the fuck does that actually mean?
    0:04:31 Should I always wear cardigans?
    0:04:33 Do I need a catchphrase?
    0:04:35 Inspirational bullshit in my email signature?
    0:04:38 I’m well-respected and well-liked by my peers.
    0:04:41 And I take time to unofficially mentor those less experienced.
    0:04:45 Isn’t there value in hyper-exclusive brands that don’t advertise?
    0:04:48 Mike C240, so thanks for the question.
    0:04:51 I teach an entire class on building a personal brand.
    0:04:56 A lot of people think a lot about the brand of the company they’re working for, but they don’t actually take the time to think about their own brand.
    0:04:59 And they might think, well, I’m not interested in building a brand.
    0:05:01 You have a brand whether you want one or not.
    0:05:11 A brand is essentially the promise or the associations that are linked to you and linked to your name, linked to your visual identity, linked to you when you show up.
    0:05:16 Everybody has a certain preset set of expectations, the promise you present, if you will.
    0:05:19 And then you have to deliver, hopefully, against that performance.
    0:05:28 And ideally, you want to differentiate a brand such that when there’s an opportunity for a promotion or an assignment and they have five different cereal boxes, i.e. people to pick from, they pick you.
    0:05:30 So how do you go about that?
    0:05:35 The first thing is I think it’s helpful to think of what are your core associations?
    0:05:37 What do you want to be known for professionally?
    0:05:45 And that is the two or three kind of adjectives, descriptors that sort of identify, do you want to be known as especially empathetic?
    0:05:46 That’s important.
    0:05:47 Those people make great managers.
    0:05:49 Do you want to be known as especially strategic?
    0:05:52 And that is there’s a role for those people, all right?
    0:05:55 Put them on figuring out our six- or 12-month plan.
    0:05:56 Are you kind of no-nonsense?
    0:06:07 All right, send that person, and kind of harsh, quite frankly, and good with numbers, send that person to the branch in Houston and have them do the analysis and come back and give it to me straight on what’s going on with that business.
    0:06:22 There’s all sorts of qualities, features, attributes that are positive or differentiate someone in the work world, and I think it’s helpful to kind of identify what those three things are, those two or three things are, such that they can serve as sort of a guiding light or a religion.
    0:06:23 Think about religion.
    0:06:33 It’s a set of rules that you try and shape your actions and your life around, such that you behave in a way that reinforces the teaching of Jesus Christo, right?
    0:06:34 What would Jesus do?
    0:06:36 I remember that question in Sunday school.
    0:06:38 By the way, rest in peace, El Papa.
    0:06:39 Rest in peace.
    0:06:42 Anyways, so think of some core associations.
    0:06:50 If you want to be really formal about it, find some people in your life you trust and say, what do you think of when you hear me in a professional context, tell me you’re going through this process?
    0:06:55 And not only think about the positive things, but also find out if there’s anything negative.
    0:06:59 And here’s how you know if that criticism is valid.
    0:07:04 If you feel as if you’ve been punched in the gut, that means it’s true.
    0:07:07 If they say something stupid and it’s mean or whatever, you can write it off.
    0:07:12 But if it’s like I remember in some of my student reviews, they said that use profanity too much.
    0:07:13 And as a result, it reduces your credibility.
    0:07:15 And it really upset me.
    0:07:16 Why did it really upset me?
    0:07:17 Because it’s probably true.
    0:07:19 And I kind of deep down know that it’s true.
    0:07:21 Now, have I done anything about it?
    0:07:21 Fuck no.
    0:07:23 Well, a little bit.
    0:07:24 In class, I try to tone it down.
    0:07:28 But anyways, we’re going to think about if there’s any negatives that get in the way of us.
    0:07:30 Then we’re going to think about visual metaphors.
    0:07:32 We are a very visual species.
    0:07:35 You need to lean into your visual metaphors.
    0:07:35 Are you losing your hair?
    0:07:38 Then shape your fucking hair like the dog when he was 30 years old.
    0:07:45 And all of a sudden back then, in whatever it was, 2004, 1994, it was seen as aggressive and different, right?
    0:07:46 Are you in good shape?
    0:07:48 Then get in fucking crazy shape.
    0:07:50 Do you have really wonderful frizzy hair?
    0:07:52 Then have out of control frizzy hair.
    0:07:53 Do you like glasses?
    0:07:57 Then wear big Sally, Jesse, Raphael glasses.
    0:07:59 Visual metaphors are so powerful.
    0:08:00 What’s the most powerful thing about Nike?
    0:08:06 Some people would argue it’s the advertising or, you know, landmark endorsements from Tiger Woods or Michael Jordan.
    0:08:07 I don’t think so.
    0:08:08 I think it’s the goddamn swoosh.
    0:08:10 I can recognize the swoosh in my peripheral vision.
    0:08:14 Can you recognize the Reebok logo in your peripheral vision or Puma?
    0:08:15 No, swoosh, yes.
    0:08:16 What does that mean?
    0:08:24 It means billions of times they’re getting unearned media from people on the street who recognize that swoosh without even thinking about it consciously.
    0:08:25 What is your visual metaphor?
    0:08:28 What is your medium?
    0:08:30 Are you really good at giving text?
    0:08:32 Are you a great writer?
    0:08:33 Are you fantastic on TikTok?
    0:08:35 Can you put out PowerPoint?
    0:08:37 Are you fantastic speaking in front of people?
    0:08:47 Whatever your medium is, you need to identify it and then find every opportunity to display your expertise in that meeting and develop a following.
    0:08:49 I am really good in front of a lot of people.
    0:08:50 I’m not great one-on-one.
    0:08:54 I’m very good on video and decent on social media.
    0:08:55 I’m not that good on the phone.
    0:09:03 So I try and shape my interactions and my contact with others around those mediums and specifically avoid the ones I’m not good at.
    0:09:06 What is the one thing, the product you’re going to own?
    0:09:09 You have to be known as the go-to person on one thing.
    0:09:14 When it comes to pivot tables, looking at forecasting, our customer acquisition strategy.
    0:09:15 Oh, we got to go to Lisa.
    0:09:16 Okay.
    0:09:27 When it comes to recruiting, sending someone to Carnegie Mellon to do recruiting and talk about the firm, you know, Bob is just so good, so young, so handsome, so excited about the firm.
    0:09:29 That’s the person we want in front of the people.
    0:09:32 Well, what about someone who knows how to manage people?
    0:09:33 They’re just very good.
    0:09:34 They’re a player or coach.
    0:09:35 Okay, that’s Catherine.
    0:09:38 We got to put Catherine in charge of this group and we’ll get better work out of them.
    0:09:43 What is the one thing you are going to own?
    0:09:45 Core associations, positives.
    0:09:51 A negative association that might be getting in the way of people getting to the core associations, the positive ones that you need to dial down.
    0:09:53 What is your medium?
    0:09:55 What is your visual metaphor?
    0:09:57 And what are you going to own?
    0:09:58 Right?
    0:10:00 And then we’re going to apply three hurdles.
    0:10:01 First, is it differentiated?
    0:10:04 Is that being able to do pivot tables and being known as empathetic?
    0:10:06 Is that really differentiated in this firm?
    0:10:07 You want to be different.
    0:10:09 Two, does anyone care?
    0:10:11 Is it relevant to what you do every day?
    0:10:13 And then third, what are you going to do to make it sustainable?
    0:10:23 What are you going to do to invest in it such that you pull away from the rest of the pack and consistently get better and go deeper and deeper and deeper in those chosen kind of domains which you want to own?
    0:10:24 All right, that’s it.
    0:10:25 Boom, your brand is done.
    0:10:27 And yeah, it’s absolutely worth it, boss.
    0:10:29 And be clear, you have a brand.
    0:10:32 It’s just a question of whether you want to manage it or not.
    0:10:33 Thanks for the question.
    0:10:36 We’ll be right back after a quick break.
    0:10:49 In most ways, Google and Apple are ruthless competitors.
    0:10:59 But then a high-powered Apple executive gets up on the stand at the trial that might break up Google and argues that actually Google’s fine and the best thing you can do is leave it alone.
    0:11:01 Why?
    0:11:06 Because Google being left alone means $20 billion a year for Apple.
    0:11:15 On the VergeCast this week, we talk all about what’s going on at the Google trial, plus the latest from the efforts to break up Meta, what’s going on with Netflix, and lots more.
    0:11:17 All that on the VergeCast, wherever you get podcasts.
    0:11:24 Question three.
    0:11:25 Welcome back.
    0:11:28 Our final question comes from Proof of Profits on Threads.
    0:11:34 American companies are known for their great marketing.
    0:11:38 They’ve been so effective that we’ve seen genericized trademarks.
    0:11:42 How much of a role has this played into the monopolization of America?
    0:11:45 And are America’s duopolies bad for consumers?
    0:11:48 If so, what can we do to change it?
    0:11:58 I think what you’re asking is, has great marketing led to the concentration of industries where we have monopolies or duopolies that extract unfair rents from other businesses or consumers?
    0:12:00 I don’t think it’s a great marketing.
    0:12:07 I think it’s mostly regulatory capture and a lack of FTC or DOJ who’s been essentially in a slumber for about 30 or 40 years.
    0:12:27 The bottom line is, when you have one company that controls two-thirds of all social media, Meta, one company that controls 92% of search, Google, one company that controls 50% of all e-commerce, Amazon, and one company that controls, I don’t know, 50% of all smartphones and 90% of the revenues from smartphones, Apple.
    0:12:34 It probably means we’d be better off if we broke these companies up, such that there’d be more entities trying to rent people’s labor.
    0:12:35 Wages would go up.
    0:12:41 They’d be more focused and more risk-taking because they wouldn’t be coordinating and cooperating with each other.
    0:12:43 How did Google let OpenAI ever exist?
    0:12:43 Why?
    0:12:52 Because despite the fact that the majority of AI IP resided within Alphabet, they didn’t want to risk the existential threat.
    0:12:54 They didn’t want to disrupt their own search business.
    0:13:01 So they weren’t excited to kind of put out an AI product that might disrupt or cannibalize their Google search.
    0:13:02 So what happened?
    0:13:05 They left the door open or they left the garage door open.
    0:13:09 And Sam Altman walked right in and took their AI.
    0:13:12 In some, you’ve got to eat your own young or someone else will.
    0:13:16 So effectively, what’s happened in breakups is that they’ve been good for shareholders.
    0:13:37 I would argue the biggest increase in rents from Meta have been the rents on parents who have to put up with social media that is making their kids feel shittier and shittier about themselves.
    0:13:38 There’s no real options.
    0:13:42 And when you say, well, it’s bad parenting, just get them off of Instagram or just get them off of Snap.
    0:13:44 Well, here’s the problem.
    0:13:47 They end up more depressed because everybody is on Snap or Instagram.
    0:13:49 And if they’re not on it, they feel ostracized.
    0:13:54 So we’re in sort of this prisoner’s dilemma where we don’t know what to do as parents.
    0:14:01 But we see a consolidation across majority of industries where they weaponize government and say, let us be regulated monopolies.
    0:14:05 They buy off senators and congresspeople from both sides of the aisle.
    0:14:10 And the DOJ and the FTC have been neutered and you have a concentration of industry.
    0:14:12 I would want to do that.
    0:14:12 I wouldn’t.
    0:14:13 Why?
    0:14:14 Peter Thiel said it.
    0:14:16 Competition is for idiots.
    0:14:17 You don’t want competition.
    0:14:19 You want to figure out a way to have access to cheap capital.
    0:14:25 Establish yourself as a leader, which gives you more cheap capital such that you can just pull away from the competition.
    0:14:40 And then you start investing in D.C. where they basically say, despite the fact you have 93% share of search, despite the fact that you’re radicalizing young men on Google, we’re not going to move in and we’re not going to break you up because there are so many really charming, highly paid people.
    0:14:48 Do you realize there are more full-time lobbyists in Washington, D.C., living in Washington, D.C., who work for Amazon than there are sitting U.S. senators?
    0:14:50 Let me repeat that.
    0:14:54 There are more full-time lobbyists, really well-paid.
    0:15:08 They make a lot more than any senator whose entire job is to be likable and take senators to lunch and take them golfing and give their money for the campaign and have really thoughtful conversations about the future of e-commerce and why they should not break up Amazon.
    0:15:09 And here’s the thing.
    0:15:13 When you’re paid not to understand something, you’re never going to understand it.
    0:15:19 So when you’re paid not to understand why that concentration of power is bad, you’re never going to understand it.
    0:15:20 So what do we have?
    0:15:21 Wireless.
    0:15:24 Verizon and AT&T control 70% of the U.S. market.
    0:15:28 Soft drinks, Coke and Pepsi, 70% of the U.S. soda market.
    0:15:29 E-commerce.
    0:15:30 Amazon.
    0:15:33 Again, somewhere between 40% and 50%, depending on how you account for it.
    0:15:39 According to the Brookings Institution, 75% of U.S. industries have seen an increase in concentration over the past two decades.
    0:15:43 It’s everything from home improvement to big chicken to big pharma.
    0:15:47 And what do they do when they have a lack of competition or they kind of wink at each other and cooperate?
    0:15:48 They raise prices.
    0:15:58 In some, there’s been a transfer of wealth from lower and middle-income households that don’t have a lot of stocks to these companies in the form of higher prices.
    0:16:00 Why do you think inflation is so fucking out of control?
    0:16:04 Every year, companies get more productive, which means they should be able to pass on the savings to the consumer.
    0:16:06 But instead, they increase their profits.
    0:16:09 And by the way, there’s some ancillary benefit to that.
    0:16:10 It’s great to be a shareholder.
    0:16:11 But what’s happened to wages?
    0:16:12 Boom.
    0:16:13 They haven’t moved at all.
    0:16:14 Right?
    0:16:15 What’s happened to household wealth?
    0:16:19 Well, the average has gone way up because the top 10%, the shareholders are killing it.
    0:16:26 So essentially, there’s been a transfer of wealth from the lower and middle-class households to the households that own shares.
    0:16:31 So if you’ve made the jump from widespread from being an earner to an owner, you’ve done really well.
    0:16:36 But the earners now have higher costs and can never make that jump to being an owner.
    0:16:37 What’s the result?
    0:16:39 Dynastic caste system.
    0:16:41 Alphabet should be three companies.
    0:16:45 It should be YouTube, it should be their advertising, and then it’s search and other companies.
    0:16:47 It might even spin off Waymo.
    0:16:50 Apple Services should be a different company from Apple.
    0:16:55 Instagram should be an independent company, as should WhatsApp, for God’s sakes.
    0:17:04 AWS should be an independent company, not part of Amazon where they cooperate and coordinate and get cheap capital to put every online retailer out of business.
    0:17:05 What would we have?
    0:17:06 Who wins?
    0:17:06 Shareholders.
    0:17:08 Who wins?
    0:17:08 Employees.
    0:17:10 Who wins?
    0:17:12 Society, lower rents.
    0:17:13 Who wins?
    0:17:14 The tax base.
    0:17:14 Who loses?
    0:17:21 The one person who has dual-class supervoting shares who wants to sit on the iron throne of all seven realms, not just Westeros.
    0:17:30 We absolutely need an absolute breakup palooza to bring costs down, to bring rents down on consumers.
    0:17:36 The concentration of industry in the United States is the culprit around inflation.
    0:17:38 Thanks for the question.
    0:17:40 That’s all for this episode.
    0:17:45 If you’d like to submit a question, please email a voice recording to officehours at propertymedia.com.
    0:17:47 That’s officehours at propertymedia.com.
    0:17:54 Or, if you prefer to ask on Reddit, just post your question on the Scott Galloway subreddit and we just might feature it in an upcoming episode.
    0:18:05 This episode was produced by Jennifer Sanchez.
    0:18:07 Our intern is Dan Shallon.
    0:18:09 Drew Burroughs is our technical director.
    0:18:12 Thank you for listening to the Prop G pod from the Vox Media Podcast Network.
    0:18:17 We will catch you on Saturday for No Mercy, No Malice, as read by George Hahn.
    0:18:23 And please follow our Prop G Markets pod wherever you get your pods for new episodes every Monday and Thursday.
    0:18:23 Thank you.

    Welcome to the first episode of our special series, Prof G on Marketing, where we answer questions from business leaders about the biggest marketing challenges and opportunities companies face today.

    In today’s episode, Scott answers your questions on how to drive engagement in a saturated market, how to build your personal brand, and the unintended consequences of America’s most successful branding machines.

    Want to be featured in a future episode? Send a voice recording to officehours@profgmedia.com, or drop your question in the r/ScottGalloway subreddit.

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  • Deepak Chopra: Becoming Your Own Guru in the Digital Age

    AI transcript
    0:00:04 In my years of entrepreneurship, I’ve seen countless startups.
    0:00:06 And here’s the truth.
    0:00:12 Smart spending drives growth, which is something Brex has championed.
    0:00:14 Brex isn’t just a corporate credit card.
    0:00:19 It’s a strategic tool to help your company achieve peak performance.
    0:00:22 Corporate cards, banking, expense management,
    0:00:30 all integrated on an AI-powered platform that turns every dollar into opportunity.
    0:00:35 In fact, 30,000 companies are trusting Brex to help them win.
    0:00:39 Go to brex.com slash grow to learn more.
    0:00:43 AI is a tool for spiritual enlightenment.
    0:00:48 It can’t get you enlightened, but it can show you the maps.
    0:00:51 And there are many maps on spirituality,
    0:00:53 just like there are many maps in any terrain,
    0:00:56 but they all lead to the same destination,
    0:00:59 which is spiritual realization.
    0:01:05 I’m Guy Kawasaki.
    0:01:07 This is the Remarkable People podcast.
    0:01:10 And I know I say this every episode,
    0:01:13 that we found some remarkable person to inspire you.
    0:01:16 But today, truly, we have a remarkable person.
    0:01:18 His name is Deepak Chopra.
    0:01:21 And I bet every one of you have heard of him.
    0:01:24 He’s world renowned for his integrative medicine
    0:01:27 and personal transformation work.
    0:01:29 He’s the founder of the Chopra Foundation.
    0:01:32 And I mean, how much do I have to introduce you?
    0:01:35 And he has touched millions of people’s lives
    0:01:38 with his writing, his speaking, his podcasting.
    0:01:43 And I met him in Hawaii at an EO conference,
    0:01:46 which was a very special moment for me.
    0:01:51 And Deepak, you were wearing like a really cool jacket.
    0:01:54 That made a very big impression on me.
    0:01:57 And so I think we discussed it.
    0:01:59 Was it an Issey Miyake jacket?
    0:02:01 It was Issey Miyake.
    0:02:03 Yeah, those are, they’re cool,
    0:02:05 but also easy to travel in, right?
    0:02:06 Yeah.
    0:02:09 So I came right home and I told my wife,
    0:02:12 I met Deepak Chopra and he was in an Issey Miyake jacket.
    0:02:15 She was also impressed.
    0:02:20 So I want to dive right into your latest book, okay?
    0:02:22 You’ve written 90 books and you have podcasts
    0:02:25 and YouTube videos all over the place.
    0:02:27 So people will understand the basis.
    0:02:30 But I have to tell you that I read your latest book
    0:02:36 and I was just, I guess the right word is astounded, Deepak,
    0:02:38 because of all the people in the world
    0:02:39 who have embraced AI,
    0:02:42 I would not have thought it would have been you.
    0:02:45 And so that was particularly enlightening to me.
    0:02:47 So I’m going to start off with a quote, okay?
    0:02:49 The quote from the book, quote,
    0:02:52 I believe that no technology in decades
    0:02:57 can equal AI for expanding your awareness in every area,
    0:03:00 including spiritual and personal growth.
    0:03:03 Can you just explain to me
    0:03:06 how you came to have so much faith in AI?
    0:03:07 When I read that, I thought,
    0:03:08 next thing you know,
    0:03:11 Warren Buffett is going to tell me he’s buying crypto
    0:03:14 and Greta Thunberg is driving an SUV
    0:03:17 and Jane Goodall loves ribeye steaks.
    0:03:19 Deepak Chopra has embraced AI.
    0:03:22 So can you just explain this for me?
    0:03:27 I have my own definition of what is called reality.
    0:03:34 So what we call the divine or God doesn’t have a form.
    0:03:36 And not having a form,
    0:03:40 that every spiritual tradition says God doesn’t have a form.
    0:03:42 The divine doesn’t have a form.
    0:03:43 Then people say, well,
    0:03:46 what all these pictures of God did in the Vatican
    0:03:47 and this and that.
    0:03:52 the Hindus have hundreds of deities as do the Buddhists.
    0:03:57 And those are symbolic representations of what we call divine.
    0:03:59 Divine is infinite.
    0:04:02 And being infinite doesn’t have a border,
    0:04:08 is outside of space-time and has no cause.
    0:04:10 In the world of space-time and causality,
    0:04:12 everything has a cause.
    0:04:16 But God transcends all causes
    0:04:19 and all concepts and all definitions.
    0:04:22 So I came up with a formula.
    0:04:26 God has a digital workshop outside of space-time.
    0:04:32 And the formula is zero is equal to infinity is equal to one.
    0:04:36 So think of this workshop outside space-time,
    0:04:38 which is divine.
    0:04:43 And it’s spilling out zeros and ones in infinite combinations.
    0:04:47 And the only difference between you and a mountain
    0:04:53 or the earth and a star on this iPhone and AI
    0:04:56 is a different combination of zeros and ones.
    0:04:57 That’s it.
    0:04:58 And it comes from one source.
    0:05:01 So that is God’s language.
    0:05:04 It’s not English with an Indian accent.
    0:05:06 I would have liked to believe that.
    0:05:11 But God’s language is digital language.
    0:05:14 And once you get that understanding,
    0:05:19 then you see, how did we create the human experience?
    0:05:21 You and I create the human experience.
    0:05:25 And it all began 40,000 years ago
    0:05:29 when there were eight different kinds of human species.
    0:05:31 So we call ourselves Homo sapiens,
    0:05:34 but then we gave ourselves that name.
    0:05:36 It means the wise ones.
    0:05:38 We were humble enough to do that.
    0:05:40 But we gave names to other humans.
    0:05:45 Homo habilis, Homo erectus, fluences.
    0:05:47 We gave names to other species.
    0:05:50 Giraffes, elephants, this, that, the other.
    0:05:54 So all started with naming experience.
    0:05:57 And that created a language for stories.
    0:06:02 And that is how the human evolution began.
    0:06:02 Stories.
    0:06:05 To be human is to have a story.
    0:06:07 Right now, we’re sharing a story.
    0:06:14 And then that way of telling stories evolved into what we call models.
    0:06:20 So models means giving reality a stamp through the human mind.
    0:06:25 Latitude, longitude, drainage, main time, North Pole, South Pole.
    0:06:29 We can’t live without these concepts, even though we made them up.
    0:06:31 But then we created more languages.
    0:06:40 We created language of philosophy, science, anthropology, history, astronomy, biology, mathematics.
    0:06:43 These are all human languages.
    0:06:57 And we call AI a large language model because it has access to all these languages that humanity has created to look at what we call the human experience.
    0:07:03 And now there’s no single human being that can compete with this kind of database.
    0:07:21 So, in fact, we can’t compete with it, but we have access to the entire database of knowledge and wisdom from Jesus Christ to the Buddha, to Plato, to Socrates, to Einstein, to Tagore, to the prophets of the Old Testament.
    0:07:25 AI is a tool for spiritual enlightenment.
    0:07:30 It can’t get you enlightened, but it can show you the maps.
    0:07:35 And there are many maps on spirituality, just like there are many maps in any terrain.
    0:07:52 If I want to go to Boston from New York, I can use an aerial route, I can use a contour map, a road map, go by the ship, take a helicopter, but they all lead to the same destination, which is spiritual realization.
    0:07:54 So I’m using AI as a tool.
    0:07:55 It’s not just a book.
    0:07:57 I have my own AI.
    0:07:59 It’s called DeepakShopra.ai.
    0:08:00 Try it out.
    0:08:01 DeepakShopra.ai.
    0:08:13 Ask any spiritual question or any dilemma that you have, spiritual, or about health, or about longevity, and you’ll get information from 96 of my books,
    0:08:21 from every conversation I’ve had from every conversation I’ve had, from every discussion I’ve had, from my meetings with spiritual luminaries.
    0:08:31 So, yes, AI is a tool for enhancing spiritual well-being, but also emotional well-being and physical well-being.
    0:08:34 And my AI, DeepakShopra.ai, is the coach.
    0:08:51 Every business is under pressure to save money.
    0:08:55 But if you want to be a business leader, you need to do more to win.
    0:09:01 You need to create momentum and unlock potential, which is where Brex comes in.
    0:09:04 Brex isn’t just another corporate credit card.
    0:09:10 It’s a modern finance platform that’s like having a financial superhero in your back pocket.
    0:09:17 Think credit cards, banking, expense management, and travel, all integrated into one smart solution.
    0:09:24 More than 30,000 companies use Brex to make every dollar count towards their mission, and you can join them.
    0:09:31 Get the modern finance platform that works as hard as you do at brex.com slash grow.
    0:09:43 So, the irony is that this quote-unquote technology is really democratizing spirituality, right?
    0:09:53 It represents all the knowledge as opposed to just whatever narrow slice you had access to before, depending on what book or what person you knew.
    0:09:55 Now you get everything.
    0:09:58 Yeah, I’ll send you three short videos.
    0:10:03 Feel free to show them on your program, my conversations with the Buddha on AI.
    0:10:13 So, this is better than the conversation in 1930 with Albert Einstein and, God, I can’t remember the other fellow’s name.
    0:10:17 The Buddha not to go to the Indian sage, yeah.
    0:10:24 Here’s my next quote from the book, because I found this also stunning in a sense.
    0:10:39 So, this is the quote, “The function of the guru needs to be overhauled in modern times, getting rid of the cult of personality, stepping away from superstitious beliefs in the magical attributes of enlightened beings.
    0:10:45 AI can step in to renovate a time-honored role almost immediately.”
    0:10:59 Now, Deepak, when I read that, I said, “Dipak is the mother of all gurus and he’s telling us that the function of a guru is being overhauled by AI.
    0:11:02 Isn’t that, in a sense, putting you out of business?”
    0:11:03 See?
    0:11:05 Spell the word guru for me slowly.
    0:11:08 G-U-R-U.
    0:11:09 G-U-R-U.
    0:11:20 So, the ultimate guru is you, and AI is helping you to discover your own guru, which is the only real guru.
    0:11:29 others are deep fakes like me and so the concept of guru means that you’re like removing darkness
    0:11:37 right so now you can remove darkness yourself with ai correct and so what does that mean for
    0:11:43 all the other people who hold themselves out as gurus guru is a big industry i know it’s going to
    0:11:49 slowly fade out but you know there are human beings who like to look up to other human beings
    0:11:57 and they will never get enlightened if if jesus or the buddha are pointing their finger at the moon
    0:12:03 i shouldn’t be worshipping the finger i should be looking at the moon and saying how can i get there
    0:12:14 so a true guru is not into self-adulation a true guru allows you to become your own guru and that
    0:12:21 happens only once in a few thousand years the rest are all deep fakes wow you earlier mentioned the
    0:12:28 fact that there is i forget the name you use but let’s just for my purposes just let’s just call it
    0:12:39 chopra gpt chopra.ai the data in that is only your stuff it doesn’t go outside so it cannot hallucinate
    0:12:45 it’s only your data what you put into it or have you opened it up to the whole internet it’s only my
    0:12:53 data and it does not hallucinate although there are advantages to hallucinations because anytime you have a
    0:13:01 hallucination data it gives you creative ideas so i think hallucinations also have a role
    0:13:11 but my ai doesn’t hallucinate its databases all my 96 books every conversation i’ve had publicly my youtube
    0:13:19 videos my discussions my talks with luminaries etc yes can i interrupt really quick it sounds like there may be
    0:13:26 some construction going on i can’t tell if it’s on your end or deepox end nothing happening on my side but
    0:13:32 let’s just do it and then whatever happens we leave it up to the divine matrix i love it all right
    0:13:38 there’s no construction on my side it’s a hallucination
    0:13:44 madison is making her own reality
    0:13:54 i have to mention that maybe i’m flattering myself but great minds think alike because
    0:14:02 i also with madison’s help we created kawasaki gpt and kawasaki gpt has all my writings my podcasting
    0:14:10 all that kind of stuff too and i swear deepak kawasaki gpt is better at being me than i am and
    0:14:19 i often use it to draft newsletters to draft blurbs to figure out what to do on my podcast it’s better
    0:14:26 at being me than me do you think your gpt is better at being you than you it is because it’s also
    0:14:34 something called a rag model retrieval augmentation in a generation which means anything that’s obsolete
    0:14:40 it automatically deletes it automatically deletes it and upgrades it yes it’s more effective than i am
    0:14:46 you could have easily done this interview with my deepak chopra dot yeah yeah it could have been kawasaki
    0:14:55 gpt talking to your gpt and it would have been interesting so you know have you thought that because you
    0:15:02 created this you you are in a sense now immortal that for the rest of time people can ask you questions
    0:15:09 yeah not only model it can keep updating as the years go by whatever i’ve said can be upgraded to
    0:15:15 a new level of understanding and are lots of people asking and stuff and interacting with it a lot
    0:15:27 yeah yeah now it’s available in four languages english hindi spanish and arabic and soon we’re introducing it in
    0:15:38 china as well wow wow okay the next mind-blowing quote from the book is this to me ai is a mirror to the user’s
    0:15:48 consciousness so can you please explain what that means and you know how in a sense what you ask ai reflects
    0:15:56 what you are yeah because if you’re going to ask what kind of shoes i should buy or candidate do i prefer
    0:16:07 democratic or or republican then my ai will not participate in that conversation my will only participate in
    0:16:16 conversations about health longevity health span emotional and spiritual well-being so the way you
    0:16:27 ask the question obviously reflects your own issues obviously so then ai becomes a mirror and depending on
    0:16:36 how much experience it has from your asking it questions it actually knows more about you than you
    0:16:46 know about yourself i agree so from a technical standpoint what you or your team has done is it
    0:16:55 has constricted the answers of your gpt so that it only answers stuff that you care about or that you
    0:17:01 feel you’re relevant to it won’t answer a question about how do i become a better surfer it will say
    0:17:10 i cannot answer that question it will say yeah go you can consult chat gpt for that i only want to offer
    0:17:20 to the world what i think i’ve spent my life doing otherwise i would be a hypocrite and getting outside of your
    0:17:35 and so you can’t worry about that once a child is born it can’t return to the womb
    0:17:44 so this child is born it’s not going to return to the womb and so we have to decide now whether we use it to
    0:17:51 risk our extinction or we use it to create a more peaceful just sustainable healthier and joyful world
    0:17:58 and that was the goal every technology can be used for harmful purposes a knife can be used to kill a
    0:18:06 person but in the hands of a surgeon it heals a person and so too with every other technology ai can be used for
    0:18:14 poisoning the food chain cyber hacking interfering with democracy causing a nuclear plan i don’t want
    0:18:20 to give too many ideas somebody is listening but it can also be used for good purposes but it’s here you
    0:18:25 can’t stop it it also seems to me deepak that you know when you read these doomsday articles about ai
    0:18:35 they are comparing a worst case of ai against the best case of humans and to me that is an unfair
    0:18:43 comparison if you compare best case ai best case human or worst case ai worst case human but you know
    0:18:50 in this doomsday scenario that what if two ais get angry with each other and launch a nuclear war i would
    0:18:56 say it’s much higher probability that some fascist dictators will do that than an ai will do it yeah
    0:19:04 correct correct yeah it doesn’t have emotions yeah it doesn’t have subjective experience you can program
    0:19:14 it to simulate that but it inherently does not have emotional experience therefore it cannot act out of
    0:19:22 emotions now you can as a human being program it in a way that it simulates that and that’s a danger
    0:19:29 because there are enough people who are crazy in the world i noticed in your book that sometimes you’re
    0:19:37 citing chat and sometimes you are citing other llm so you know how do you pick when do you use which
    0:19:45 one which is your favorite how do you decide which one to use right now my favorite is my own which is
    0:19:54 deepak chopra dot air but perplexity is a good one because it gives you references and data and now this
    0:20:01 deep seek that has come from china which came much after i wrote the book is actually far superior to anything
    0:20:09 i’ve seen and as we move into the future we’re going to have all these different ai companies competing
    0:20:14 with each other and that’s a good thing because you’re going to see something much more creative and
    0:20:22 leapfrogging us into a new future so when i see in your book that sometimes you use one llm and sometimes you
    0:20:30 use another in the writing of the book did you ask the same prompt of several llms and then pick the answer you
    0:20:38 like the best or did you just ask one i asked you several llms and then i would also see how i could
    0:20:46 corroborate the information with research and that’s how it happened okay and i never in a million years
    0:20:55 thought i would be asking deepak chopra this question but how do you create great prompts what’s the art of a
    0:21:05 deepak chopra prompt you act as if you’re speaking to a personal friend number one to a coach number two
    0:21:17 to a research assistant number three and number four to someone or an instrument that can access the minds of
    0:21:25 the greatest luminaries that humanity has so you assume those things and then you go back and forth back
    0:21:35 and forth and actually you can train your ai ultimately even chat gpt or perplexity to actually have a
    0:21:46 reasonably good debate or even argument without any contentiousness without any emotional engagement
    0:21:53 then you get to the right answers but it’s called generative ai for a reason it generates new
    0:22:00 information based on the context and the art of the prompt so in my book you had there’s a whole
    0:22:06 chapter called the art of the prompt and basically if i figure out this prompts and i embrace this is going
    0:22:13 you’re going to put me on my path to dharma yes for people not familiar with the term can you just
    0:22:19 quickly define dharma dharma means purpose in life so there are many stages of dharma
    0:22:30 first is survival and safety second is material success third is maximizing the delight of the senses
    0:22:38 fourth fourth is love and belongingness fifth is creative expression sixth is intuition and higher
    0:22:46 consciousness and the seventh is self-discovery or self-realization so these are stages of dharma
    0:22:57 not purpose and how do i use ai to get myself down this path ask my ai this question deepakshopra.ai say
    0:23:05 how do i get on the path to dharma see what it comes up with but ultimately it will resonate with you
    0:23:13 what’s my unique talent how does it help the world and how can use my unique talents to be of service
    0:23:23 and be in a state of gratitude then you’re in dharma
    0:23:42 if you’re listening to remarkable people it’s a good bet you want to be more remarkable yourself
    0:23:49 one way to do that spend three days in a room full of the sharpest minds in business i’m jeff berman
    0:23:54 co-host of masters of scale inviting you to join me at this year’s masters of scale summit where you’ll
    0:24:01 see bold leaders like reed hoffman fawn weaver andrew ross sorkin kara swisher dara treceder
    0:24:09 asa raskin and more take the stage apply to attend at mastersofscale.com slash remarkable again that’s
    0:24:19 mastersofscale.com slash remarkable deepak i took your spiritual intelligence tests in your book okay
    0:24:27 yeah and maybe with what i’m going to tell you is going to show that i haven’t reached my dharma
    0:24:33 but i have to say that i answered every question often or always
    0:24:44 so does that mean that i’m doing pretty well spiritually it means you’re on the right track yes
    0:24:51 that’s good to know and then i i asked madison if i answered all these this way am i deluding myself and
    0:24:58 she said i wasn’t but then i asked her if i was deluding myself would you dare tell me that i wasn’t
    0:25:02 and she said she would tell me so right madison that’s correct
    0:25:10 i have a thought for you on the name of one of the chapters in the book and
    0:25:18 let me be so bold as to offer this thought okay i realize i’m talking to deepak chopper but you know
    0:25:29 so you have a chapter called trust the process and as i read that chapter i think that it would be more
    0:25:36 accurate to call that chapter trust the processing as opposed to the process
    0:25:43 because to me a process is like a sequence of steps and i think the point of that chapter is
    0:25:52 not so much to to trust the documented steps but to trust the processing of the steps to going through the
    0:26:00 processing not the process steps itself yeah no that’s good the process though is about self-reflection
    0:26:08 and contemplative inquiry that’s the process but processing is good oh so i can say that i made a
    0:26:11 good suggestion to the next edition
    0:26:21 okay my life is complete my life is complete um so now next question for you because a lot of people
    0:26:28 listen to my podcast including people like mark benioff they’re really into meditation and can you
    0:26:35 just explain to people how ai could possibly help with meditation because most people’s initial reaction is
    0:26:44 ai is the opposite of meditation it’s technical it’s staring at a screen it’s all this so how can ai help
    0:26:51 meditation so there are many kinds of meditation there is meditation that is called contemplation
    0:26:58 creative inquiry there’s awareness of the body there’s awareness of the mind there’s awareness of the
    0:27:05 ego there’s awareness of the intellect there’s awareness of what’s happening inside your body
    0:27:12 there’s awareness of relationship there’s awareness with the divine and there’s awareness
    0:27:20 awareness with their own self so those are all the different disciplines of meditation ai can help tailor
    0:27:29 meditation for you very precisely so you might go to my ai and say deepak i have a lot of stress
    0:27:38 i’m in a relationship that is getting toxic can you help me with the meditation and my ai will give you a guided
    0:27:46 meditation you don’t have to stare at the screen you just have to listen to me guiding you through the
    0:27:57 meditation so that’s how it works okay do you think that science and spirituality are opposing forces
    0:28:08 no science always asks what’s happening out there and spirituality asks who is asking and why science is
    0:28:14 about the objective world and spirituality is about the subjective world and they go together you can’t
    0:28:20 have an object without a subject and you can’t have a subject without an object they go together so they’re
    0:28:28 complementary to each other so then you know how does one find spirituality are you just going to say use
    0:28:35 ai ai but people are searching for spirituality how do they do it you start with four questions who am i
    0:28:42 what do i want what is my purpose and what am i grateful for and then you sit in silence
    0:28:52 and listen to the answers who am i what do i want what is my purpose what am i grateful for and that’s the first step
    0:29:04 do you have any people that you would say this person really has integrated spirituality and leadership and
    0:29:12 are there some shining examples that people should not necessarily worship they should be inspired by what
    0:29:19 people have accomplished or who are people you hold up as they have their act together in recent times i would say
    0:29:29 people like martin luther king jr nelson mandela mahatma gandhi mother theresa bishop tutu these were people
    0:29:36 who had integrated their lives in a very spiritual way and made a big impact on the world and is there
    0:29:45 anybody alive who would you put in that category i would have to think about that i would be interested based on my
    0:29:50 limited knowledge of your work i would say the only person who qualifies is jane goodall
    0:29:58 she does good i’m glad you mentioned yeah i would just like to know for you at this point in your life
    0:30:04 how do you define success success is the progressive realization of worthy goals
    0:30:12 it’s the ability to love and have compassion and it’s the ability to get in touch with your soul the
    0:30:20 creative center from where everything happens by that the division of success there are many people who are
    0:30:26 very rich and very famous and are failures yeah some people are so poor all they have is money
    0:30:36 all right there has been some skepticism about you know your work and from quote unquote science in
    0:30:43 medicine and stuff so how do you approach when you hear skepticism about your work and your alternative
    0:30:48 medicine and things like that what what goes through your brain when people can flick you this way used
    0:30:58 to get very defensive but now i ignore my critics and they can’t stand it and do you think are they flawed
    0:31:04 or they’re ignorant like what’s going on with them they come from a different world view that’s all we all
    0:31:11 express our world views how we were conditioned as children and then the schools we went to the education
    0:31:18 we got and right now the world view in science is very physicalist and so anything that’s
    0:31:25 non-physical is denigrated but that’s okay you need all kinds of people because it makes for maximum
    0:31:33 diversity of opinion leads to creativity and how do you figure out sometimes you ignore people but sometimes
    0:31:40 they have valid feedback so how do you separate the two you can’t ignore everybody who’s you don’t get
    0:31:47 personally offended and you have always are open to feedback don’t take it personally emotionally
    0:31:57 okay and i have one last question for you okay yeah and that last question is do you ever have moments of
    0:32:07 personal doubt too i live in the wisdom of uncertainty at all times and without uncertainty there is no creativity
    0:32:17 so yes doubt is a very important part of our creative process the more doubt you have about your habitual
    0:32:26 certainties the more room there is to grow spiritually and how do you keep pushing through that uncertainty
    0:32:32 i always ask what’s the creative opportunity here so you have these moments of uncertainty
    0:32:42 you ask what the moment of not knowing not knowing is the highest knowing because if you know everything
    0:32:54 then there’s nothing to know wow okay that is the way to end this podcast so the highest knowing is no no i’ll let you say it again deepak will you say that again that was a very
    0:33:04 inspiring not knowing is the highest knowing is the window to infinite creativity
    0:33:09 i can’t ask for a better end to the podcast than this thank you very much deepak
    0:33:18 great pleasure to speak to you i hope we can speak at another event again soon maybe someday we can be on
    0:33:26 stage together that would be great thank you guys i’m guy kawasaki this has been the remarkable people
    0:33:33 podcast and truly we have had a remarkable episode today with the one and only deepak chopra and so i want to
    0:33:40 thank you thank you again thank you madison for making this happen and tessa neismer her sister
    0:33:48 and ace researcher jeff c and shannon hernandez our great sound design team and above all thank you deepak
    0:33:54 chopra it’s been a very special moment for us thank you very much and i hope to see you again and
    0:34:03 i hope you’re wearing that isse meyaki jacket because i just love that jacket thank you god bless oh god bless you too
    0:34:09 this is remarkable people

    Can AI and spirituality coexist? Deepak Chopra, world-renowned pioneer in integrative medicine and personal transformation, challenges our perceptions by embracing artificial intelligence as a spiritual tool. In this mind-expanding conversation, Chopra reveals why he believes AI represents “the most powerful technology for expanding awareness in every area” and how it’s revolutionizing our path to enlightenment. Discover how his own AI creation “Deepak Chopra.ai” serves as a digital guru, why the traditional role of spiritual teachers may be evolving, and how technology can help us answer life’s deepest questions: Who am I? What do I want? What is my purpose? What am I grateful for? Don’t miss Chopra’s profound insight that “not knowing is the highest knowing” – a gateway to infinite creativity, and don’t forget to read his new book, Digital Dharma. 

    Guy Kawasaki is on a mission to make you remarkable. His Remarkable People podcast features interviews with remarkable people such as Jane Goodall, Marc Benioff, Woz, Kristi Yamaguchi, and Bob Cialdini. Every episode will make you more remarkable.

    With his decades of experience in Silicon Valley as a Venture Capitalist and advisor to the top entrepreneurs in the world, Guy’s questions come from a place of curiosity and passion for technology, start-ups, entrepreneurship, and marketing. If you love society and culture, documentaries, and business podcasts, take a second to follow Remarkable People.

    Listeners of the Remarkable People podcast will learn from some of the most successful people in the world with practical tips and inspiring stories that will help you be more remarkable.

    Episodes of Remarkable People organized by topic: https://bit.ly/rptopology

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  • How to Succeed at Failing, Part 2: Life and Death (Update)

    AI transcript
    0:00:06 Hey there, Stephen Dubner.
    0:00:11 We are replaying a series we made in 2023 called How to Succeed at Failing.
    0:00:13 This is the second episode.
    0:00:17 We have updated all facts and figures as necessary.
    0:00:19 As always, thanks for listening.
    0:00:34 In early 2007, Carol Hemmelgarn’s life was forever changed by a failure, a tragic medical failure.
    0:00:39 At the time, she was working for Pfizer, the huge U.S. pharmaceutical firm.
    0:00:42 So she was familiar with the health care system.
    0:00:46 But what changed her life wasn’t a professional failure.
    0:00:47 This was personal.
    0:00:59 My nine-year-old daughter, Alyssa, was diagnosed with leukemia, ALL, on a Monday afternoon.
    0:01:01 And she died 10 days later.
    0:01:07 In this day and age of health care, children don’t die of leukemia in nine days.
    0:01:10 She died from multiple medical errors.
    0:01:18 She got a hospital-acquired infection, which we know today can be prevented.
    0:01:22 She was labeled.
    0:01:27 And when you attach labels to patients, a bias is formed.
    0:01:31 And it’s often difficult to look beyond that bias.
    0:01:38 So one of the failures in my daughter’s care is that she was labeled with anxiety.
    0:01:44 The young resident treating her never asked myself or her father if she was an anxious child.
    0:01:45 And she wasn’t.
    0:01:53 What happens is we treat anxiety, but we don’t treat scared, afraid, and frightened.
    0:01:54 And that’s what my daughter was.
    0:01:58 Hospitals are frightening places to children.
    0:02:05 So my daughter, with her hospital-acquired infection, became septic.
    0:02:11 But they were not treating her for the sepsis because all they could focus on is they thought she was anxious.
    0:02:15 And they kept giving her drugs for anxiety.
    0:02:23 Even though the signs, the symptoms, and me as her mother kept telling them something was wrong, something wasn’t right,
    0:02:25 they wouldn’t listen to me.
    0:02:35 So by the time she was failing so poorly and rushed to surgery and brought back out, there was nothing they could do for her.
    0:02:43 The first harm was unintentional that they did to our daughter.
    0:02:49 It was all the intentional harms after that, where we were lied to.
    0:02:52 The medical records were hidden from us.
    0:02:54 People were told not to talk to us.
    0:03:03 And the fact that it took the organization three years, seven months, and 28 days to have the first honest conversation with us,
    0:03:07 Those were all intentional harms.
    0:03:13 And that’s why in health care, we have to have transparency.
    0:03:20 Because how many other children suffered because of the learning that didn’t take place?
    0:03:31 Hemelgarn says she filed a claim against the hospital, but she didn’t move forward with a lawsuit because of the emotional toll.
    0:03:34 She ultimately took a different path.
    0:03:40 In 2021, she co-founded an advocacy group called Patients for Patient Safety U.S.
    0:03:43 It is aligned with the World Health Organization.
    0:03:51 She also runs a master’s program at Georgetown University called Clinical Quality, Safety, and Leadership.
    0:03:59 When harm does reach the patient or family, that is the time to really analyze what happened.
    0:04:09 And while you never want to harm a patient or family, one of the things you’ll hear from patients and families after they have been harmed
    0:04:15 is they want to make sure that what happened to them or their loved one never happens again.
    0:04:22 The example I can give for myself personally is I did go back to the very organization where my daughter died.
    0:04:25 And I have done work there.
    0:04:32 Today on Freakonomics Radio, we continue with our series on failure.
    0:04:36 In the first episode, we acknowledge that some failure is inevitable.
    0:04:41 We are, by definition, fallible human beings, each and every one of us.
    0:04:43 And that failure can be painful.
    0:04:45 I don’t think we should enjoy failure.
    0:04:48 I think failure needs to burn on us.
    0:04:54 This week, we focus on the healthcare system, where failure is literally a matter of life or death.
    0:04:59 Some organizations felt like they had already achieved the patient safety mission.
    0:05:03 Others, it wasn’t even part of their strategic plan.
    0:05:08 And we will learn where on a spectrum to place every failure.
    0:05:10 From inexcusable.
    0:05:14 There’s lots of examples of huge public sector failures.
    0:05:16 But this was one of the biggest.
    0:05:18 To life-saving.
    0:05:22 I really believe that if we could do this, it would make a big difference in medicine.
    0:05:26 How to Succeed at Failing, Part 2, Beginning Now.
    0:05:42 This is Freakonomics Radio.
    0:05:45 The podcast that explores the hidden side of everything.
    0:05:48 With your host, Stephen Dubner.
    0:05:58 The story of Carol Hemmelgarn’s daughter is tragic.
    0:06:03 A hospital death caused by something other than the reason the patient was in the hospital.
    0:06:07 Unfortunately, that type of death is not as rare as you might think.
    0:06:12 Consider the case of Redonda Vaught, a nurse at Vanderbilt University’s Medical Center.
    0:06:20 In 2019, she was prosecuted for having administered the wrong medication to a patient who subsequently died.
    0:06:23 The patient was a 75-year-old woman who had been admitted to the hospital
    0:06:27 for a subdural hematoma or bleeding in the brain.
    0:06:31 Here is Redonda Vaught testifying at her trial.
    0:06:32 I was pulling this medication.
    0:06:40 I didn’t think to double-check what I thought I had pulled from the machine.
    0:06:42 I used the override function.
    0:06:47 I don’t recall ever seeing any warnings that showed up on the monitor.
    0:06:54 The medication that Vaught meant to pull from the AccuDose machine was a sedative called Versed.
    0:06:58 What she mistakenly pulled was a paralytic called Vecuronium.
    0:07:01 Vecuronium instead of Versed.
    0:07:05 I won’t ever be the same person.
    0:07:24 When I started being a nurse, I told myself that I wanted to take care of people the way that I would want my grandmother to be taken care of.
    0:07:30 Redonda Vaught was convicted of negligent homicide and gross neglect of an impaired adult.
    0:07:32 Her sentence was three years probation.
    0:07:41 You might expect a patient safety advocate like Carol Hemmelgarn to celebrate Vaught’s prosecution, but she doesn’t.
    0:07:43 This doesn’t solve problems.
    0:07:46 All this does is it creates silence and barriers.
    0:07:54 When errors happen so often, the frontline workers, your nurses, allied health physicians were blamed.
    0:07:59 But what we’ve come to realize is it’s really a systemic problem.
    0:08:06 They happen to be at the frontline, but it’s underlying issues that are at the root of these problems.
    0:08:10 It can be policies that aren’t the right policies.
    0:08:13 It could be shortages of staff.
    0:08:23 It can be equipment failures that are known at device companies but haven’t been shared with those using the devices.
    0:08:31 It can be medication errors because of labels that look similar or drug names that are similar.
    0:08:41 To get at the systemic problem in the Vanderbilt case, Hemmelgarn’s advocacy group filed a complaint with the Office of Inspector General in the Department of Health and Human Services.
    0:08:46 What we found most frustrating was the lack of leadership from Vanderbilt.
    0:08:50 Leadership never came out and took any responsibility.
    0:08:52 They never said anything.
    0:08:54 They never talked to the community.
    0:08:58 It was essentially silence from leadership.
    0:09:04 I think one of the other big failures we have in health care is fear.
    0:09:09 Health care is rooted in fear because of the fear of litigation.
    0:09:15 When there’s a fear of litigation, silence happens.
    0:09:22 And until we flip that model, we’re going to continue down this road.
    0:09:28 I absolutely share that worry.
    0:09:33 And that case was, in my mind, a classic case of a complex failure.
    0:09:34 Yes, there was a human error.
    0:09:45 We also had faulty medication labeling and storing practices with alphabetical organization of drugs, which is not how you do it.
    0:09:46 That’s Amy Edmondson.
    0:09:46 That’s Amy Edmondson.
    0:09:49 We heard from her in our last episode.
    0:09:52 She is an organizational psychologist at the Harvard Business School.
    0:09:57 She recently published a book called Right Kind of Wrong, The Science of Failing Well.
    0:10:01 The Vanderbilt case was not an example of failing well.
    0:10:06 Redonda Vaught, you will remember, dispensed Vecuronium instead of Versed.
    0:10:14 You know, you don’t have a dangerous, potentially fatal drug next to one that’s routinely used in a particular procedure.
    0:10:17 It’s what we might call an accident waiting to happen.
    0:10:25 With that perspective in mind, Redonda is as much a victim of a system failure as a perpetuator of the failure, right?
    0:10:29 So, this reaction, human error is almost never criminal.
    0:10:37 To criminalize this, I think, reflects an erroneous belief that by doing so, we’ll preclude human error.
    0:10:41 No, what we will do is preclude speaking up about human error.
    0:10:44 And to her credit, she spoke up.
    0:10:54 And that, one could argue, ultimately led her to the conviction she would have been better off somehow trying to hide it, which I wouldn’t advocate, obviously.
    0:11:05 But when we recognize, deeply recognize, that errors will happen, then that means that what excellence looks like is catching and correcting errors.
    0:11:10 And then being forever on the lookout for vulnerabilities in our systems.
    0:11:15 How often do these kinds of deaths happen?
    0:11:18 Researchers have a hard time answering that question.
    0:11:24 In 1999, the Institute of Medicine, known today as the National Academy of Medicine, found that medical error,
    0:11:28 medical error causes between 44,000 and 98,000 deaths per year.
    0:11:38 A 2013 study in the Journal of Patient Safety estimated the number of preventable deaths at U.S. hospitals at 200,000 a year.
    0:11:45 But in 2020, a meta-analysis done by researchers at the Yale School of Medicine re-evaluated those past estimates.
    0:11:53 They put the number of preventable deaths at 22,000 preventable deaths a year is way too many.
    0:11:57 This issue has gotten a lot of attention within the medical community.
    0:12:01 But Carol Hemmelgarn says the attention hasn’t produced enough change.
    0:12:06 Some organizations felt like they had already achieved the patient safety mission.
    0:12:10 Others, it wasn’t even part of their strategic plan.
    0:12:19 There’s areas where improvement has definitely escalated since the report came out over 20 years ago.
    0:12:22 But it hasn’t been fast enough.
    0:12:27 What we see is that not everything is implemented in the system.
    0:12:32 That you can oftentimes have champions that are doing this work.
    0:12:36 And if they leave, the work isn’t embedded and sustainable.
    0:12:46 Amy Edmondson at Harvard has been doing research on medical failure for a long time.
    0:12:50 But she didn’t set out to be a failure researcher.
    0:12:55 As an undergraduate, I studied engineering sciences and design.
    0:13:00 Tell me about the first phase of your professional life, including with Buckminster Fuller.
    0:13:04 Yeah, so I’m answering that question with a huge smile on my face.
    0:13:13 I worked three years for Buckminster Fuller, who was an octogenarian, creative person, an inventor, a genius, a writer, a teacher.
    0:13:16 Best known for the geodesic dome, which he invented.
    0:13:23 But single-mindedly about how do we use design to make a better world.
    0:13:25 You can’t sort of get people to change.
    0:13:29 You have to change the environment, and then they’ll change with it, was a kind of notion that he had.
    0:13:38 My part was just doing engineering drawings and building models and doing the mathematics behind new, simpler geodesic configurations.
    0:13:39 And it was so much fun.
    0:13:42 And what was his view on failure generally?
    0:13:49 Oh, he was a very enthusiastic proponent of using failure to learn.
    0:13:53 He said often, the only mistake we make is thinking we shouldn’t make mistakes.
    0:14:01 He would give the example of the very first time he got a group of students together to build a geodesic dome that he had, you know, he’d done the math.
    0:14:05 He’d come up with this idea, and he got, you know, 20 students together.
    0:14:06 They’re outside.
    0:14:09 They built the thing, and it immediately collapsed.
    0:14:11 Okay.
    0:14:14 And he enthusiastically said, okay, that didn’t work.
    0:14:16 Now, what went wrong?
    0:14:22 And it was really the materials they were using, which were, I think, the best way to describe them is Venetian blind materials.
    0:14:27 They had the tensile strength, but they certainly didn’t have the compressive strength to do their job.
    0:14:27 Okay.
    0:14:35 And what are the steps you take to turn that failure into a useful learning, I guess is the noun we use these days?
    0:15:06 It was several years into her engineering career that Edmondson decided to get a PhD in organizational behavior.
    0:15:17 I was interested in learning in organizations, and I got invited to be a member of a large team studying medication errors in hospitals.
    0:15:21 And the reason I said yes was, first of all, I was a first-year graduate student.
    0:15:23 I needed to do something.
    0:15:27 And second of all, I saw a very obvious link between mistakes and learning.
    0:15:39 And so I thought, here we’ve got these really smart people who will be identifying mistakes, and then I can look at how do people learn from them and how easy is it and how hard is it.
    0:15:41 So that’s how I got in there.
    0:15:43 And then one thing led to another.
    0:15:45 After doing that study, people kept inviting me back.
    0:15:46 I see.
    0:15:48 She loves failure, they say.
    0:15:49 That’s right.
    0:16:00 Edmondson focused her research on what are called preventable adverse drug events, like the one from the Redonda Vaught case.
    0:16:11 Now, you can divide adverse drug events into two categories, one which is related to some kind of human error or system breakdown, and the other which is a previously unknown allergy.
    0:16:13 So it literally couldn’t have been predicted.
    0:16:17 And those are still adverse drug events, but they’re not called preventable adverse drug events.
    0:16:22 But within the first category, there’s probably 10 subcategories at least, right?
    0:16:26 There’s bad data entry, bad handwriting, wrong eyeglasses.
    0:16:27 On and on it goes.
    0:16:28 Yep.
    0:16:33 Or, you know, using language badly so that people didn’t understand what you said and they didn’t feel safe asking.
    0:16:43 My wife had a knee surgery, easy knee surgery, and the painkiller that they prescribed on the spot, the doc actually stood there and wrote it, was for 100x the dosage.
    0:16:44 Oh, no.
    0:16:45 No.
    0:16:45 Yeah.
    0:16:46 Yeah.
    0:16:49 See, that’s an error-driven, preventable adverse drug event.
    0:16:50 Yes, I agree.
    0:16:57 You know, there will always be things that go wrong or at least not the way we wanted them to.
    0:17:10 And my observation in studying teams in a variety of industries and settings was that responses to failure were rather uniform, inappropriately uniform.
    0:17:23 The natural response and even the formal response was to find the culprit as if there was a culprit and either discipline or retrain or, you know, shame and blame the culprit.
    0:17:37 And it wasn’t a very effective solution because the only way to prevent those kinds of system breakdowns is to be highly vigilant to how little things can line up and produce failures.
    0:17:51 Based on what she was learning from medical mistakes, Edmondson wanted to come up with a more general theory of failure, or if not a theory, at least a way to think about it more systematically.
    0:17:58 To remove some of the blame, to remove some of the blame, to make the responses to failure less uniform.
    0:18:03 Over time, she produced what she calls, well, here, let’s have Edmondson say it.
    0:18:06 My spectrum of causes of failures.
    0:18:11 After the break, we will hear about that spectrum of causes of failures.
    0:18:15 It can clarify some things, but not everything.
    0:18:17 Uncertainty is everywhere.
    0:18:20 I’m Stephen Dubner, and you are listening to Freakonomics Radio.
    0:18:24 We will be right back with how to succeed at failing.
    0:18:41 How did Amy Edmondson become so driven to study failure?
    0:18:44 Well, here’s one path to it.
    0:18:47 Her whole life, she had been a straight-A student.
    0:18:48 Right, I never had an A-.
    0:18:50 Well, you know, I once had one in 10th grade.
    0:18:53 It just was so devastating, I resolved not to have one again.
    0:18:55 And I’m only partly joking.
    0:18:57 But then she went to college.
    0:19:02 I got an F on my first semester multivariable calculus exam.
    0:19:03 An F.
    0:19:04 Like, I failed the exam.
    0:19:05 I mean, that’s unheard of.
    0:19:06 What’d that feel like?
    0:19:11 I didn’t see it coming, but I wasn’t baffled after the fact.
    0:19:15 After the fact, it was very clear to me that I hadn’t studied enough.
    0:19:22 In the years since then, Edmondson has been refining what she calls a spectrum of causes of failure.
    0:19:30 The spectrum ranges from blameworthy to praiseworthy, and it contains six distinct categories of failure.
    0:19:32 Let’s take two extremes.
    0:19:34 Let’s say something goes wrong.
    0:19:36 We achieve an undesired result.
    0:19:40 On one end of the spectrum, it’s sabotage.
    0:19:42 Someone literally tanked the process.
    0:19:44 They threw a wrench into the works.
    0:19:54 On the other end of the spectrum, we have a scientist or an engineer hypothesizing some new tweak that might solve a really important problem.
    0:19:58 And they try it, and it fails.
    0:20:12 And, of course, we praise the scientist, but the gradations in between often lull us into a false sense that it’s blameworthy all the way.
    0:20:13 Okay.
    0:20:17 So let’s start at the blameworthy end of the spectrum and move our way along.
    0:20:20 Number one of the six.
    0:20:25 My spectrum of causes of failures starts with sabotage or deviance.
    0:20:30 I soak a rag in lighter fluid, set it on fire, throw it into a building, right?
    0:20:37 Or I’m a physician in a hospital, I’m a surgeon, and I come to work drunk and do an operation.
    0:20:43 You describe this as the individual chooses to violate a prescribed process or practice.
    0:20:50 Now, I could imagine there are some cases where people violate because they think that the process is wrong.
    0:20:51 That’s right.
    0:20:52 There has to be intent here.
    0:20:59 To label something a true sabotage, it has to be my intent is to break something.
    0:21:02 It’s not a mistake, and it’s not a thoughtful experiment.
    0:21:14 There certainly are protocols in hospitals, for example, where thoughtful physicians will deliberately depart from the protocol because their clinical judgment suggests that would be better.
    0:21:20 They may be right, they may be wrong, but that would not qualify as a blameworthy act.
    0:21:25 After sabotage on the spectrum comes inattention.
    0:21:29 Inattention is when something goes wrong because you just were mailing it in.
    0:21:30 You spaced out.
    0:21:34 You didn’t hear what someone said, and you didn’t ask, and then you just tried to wing it.
    0:21:43 Or you maybe are driving, you’re a trucker, and you’re driving, and you look away or fiddle with the radio and have a car crash.
    0:21:50 Now, it sounds like those are mostly blameworthy, but what about inattention caused by external factors?
    0:21:52 Well, that’s exactly right.
    0:22:02 Once we leave sabotage and move to the right in the spectrum, it will never be immediately obvious whether something’s blameworthy or not.
    0:22:05 It’s always going to need further analysis.
    0:22:11 So, when we say the failure was caused by someone not paying attention, that just brings up more questions.
    0:22:12 Okay, why weren’t they paying attention?
    0:22:21 Now, it could be that this poor nurse was on a double shift, and that is not necessarily the nurse’s fault.
    0:22:35 It might be the nurse manager who assigned that double shift, or it might be the fact that someone else didn’t show up, and so they have to just do it, and they’re quite literally too tired to pay attention fully, right?
    0:22:40 So, we always want to say, well, wait, let’s see, what are the other contributing factors to this inattention?
    0:22:48 Can you think of a large-scale failure, a corporate or institutional failure that was caused largely by inattention?
    0:22:49 Yes.
    0:23:00 One that comes to mind was a devastating collapse with the loss of many lives when a Hyatt Regency atrium collapsed in Kansas City in the early 80s.
    0:23:18 And the inattention there was the engineer on record’s failure to pay close attention when the builder decided, out loud, not hidden, to swap one long beam for two smaller connected steel beams.
    0:23:24 It would have been a five-minute calculation to show that won’t work with the loads that were expected.
    0:23:34 It was a change that didn’t obtain the attention it needed to have avoided this catastrophic failure.
    0:23:38 And was that change done to save money, or was it even more benign than that?
    0:23:41 I think it was a combination of speed and money.
    0:23:42 Speed is money.
    0:23:44 Wow, wow, wow, wow.
    0:23:45 That’s a great example.
    0:23:46 Okay, let’s go to the next one.
    0:23:47 Inability.
    0:23:58 I’m reading one version of your spectrum here, which describes this as the individual lacks the knowledge, attitudes, skills, or perceptions required to execute a task.
    0:24:01 That’s quite a portfolio of potential failure.
    0:24:02 That’s right.
    0:24:07 And that spans from a young child who doesn’t yet know how to ride a bicycle.
    0:24:20 So as soon as they hop on that bicycle, they’re going to fall off because they don’t have the ability yet to, you know, multivariable calculus, which at least when you’re not studying hard enough, you don’t have the ability.
    0:24:28 So it’s something that you just don’t have the ability to do to success, but usually could develop.
    0:24:40 This reminds me of the Peter Principle, where people get promoted to a position higher than they’re capable based on their past experience, but their past experience may not have been so relevant to this.
    0:24:42 That’s a great connection.
    0:24:54 Yeah, the Peter Principle, where the failure gets caused by the fact that you don’t have the ability to do the new role, but no one really paused to reflect on that.
    0:24:56 I sometimes think about this in the political realm, too.
    0:25:04 The ability to get elected and the ability to govern effectively seem to be almost uncorrelated to me.
    0:25:10 I’m sorry to say, do you think that’s the case and do you apply this spectrum sometimes to the political realm?
    0:25:16 I don’t think it was always the case, but I think it might be increasingly the case.
    0:25:28 There’s no theoretical reason why the two abilities to be compelling and win people over to your point of view should be at odds with the capability to do it.
    0:25:35 But the way it is increasingly set up in our society might be putting them at odds.
    0:25:40 After inability comes what Edmondson calls task challenge.
    0:25:46 Yes, the task is too challenging for reliable failure-free performance.
    0:25:47 Example?
    0:26:01 A great example is an Olympic gymnast who is training all the time and is able to do some of the most challenging maneuvers, but will not do them 100% of the time.
    0:26:12 And so when that person experiences a failure, they trip during their routine, then we would call that a failure that was largely caused by the inherent challenge of the task.
    0:26:17 Can you give an example in either the corporate or maybe academic realm?
    0:26:19 Let’s go to NASA, for example.
    0:26:22 The shuttle program is very, very challenging.
    0:26:24 I think we can all agree to that.
    0:26:27 And over time, they started to think of it as not challenging.
    0:26:35 But really, it’s a remarkably challenging thing to send a rocket into space and bring it back safely.
    0:26:38 Kind of paradoxical, then, that the thing was actually called Challenger.
    0:26:40 That’s a good point.
    0:26:50 Actually, I love Richard Feynman looking back on the Challenger accident, his sort of simple willingness to just put the piece of O-ring in the ice water and see what happens.
    0:27:00 That’s something that in a better run, more psychologically safe, more creative, generative work environment, someone else would have done in real time.
    0:27:08 But, you know, if I recall correctly, even though he was on that commission to investigate, they tried to essentially shut him up.
    0:27:11 They didn’t want that news coming out at the hearing.
    0:27:14 They wanted, you know, they didn’t want the failure to be so explicit.
    0:27:15 That’s right.
    0:27:18 But that’s, I mean, that’s not a good thing.
    0:27:19 That’s not a good thing.
    0:27:21 You’ve got to learn from it so that it doesn’t happen again.
    0:27:30 By the way, if you don’t remember the story of Richard Feynman and the Challenger investigation and the O-rings, don’t worry.
    0:27:34 Last year, we made a three-part series about Feynman.
    0:27:41 The story of his role in the Challenger investigation is covered in part one of that series called The Curious Mr. Feynman.
    0:27:43 Okay, back to failure.
    0:27:49 The fifth cause of failure on Amy Edmondson’s spectrum is uncertainty.
    0:27:52 So uncertainty is everywhere.
    0:27:58 There’s probably, you know, an infinite number of examples here, but let me pick a silly one.
    0:28:03 A friend sets you up on a blind date, and you like the friend, and you think, okay, sure.
    0:28:09 And then you go out on the date, and it’s a terrible bore or worse, right?
    0:28:10 It’s a failure.
    0:28:13 But you couldn’t have known in advance.
    0:28:14 It was uncertain.
    0:28:17 How about a less silly example?
    0:28:18 You’re in a company setting.
    0:28:29 You have an idea for a strategic shift or a product that you could launch, and there’s very good reasons to believe this could work, but it’s not 100%.
    0:28:39 The final cause of failure we have by now moved all the way from the blameworthy end of the spectrum to the praiseworthy is simply called experimentation.
    0:28:43 I’m being fairly formal when I say experimentation, right?
    0:28:52 The most obvious example is a scientist in a lab and probably really believes it will work and puts the chemicals in, and lo and behold, it fails.
    0:29:01 Or in much smaller scale, I’m going to experiment with being more assertive in my next meeting and doesn’t quite work out the way I’d hoped.
    0:29:05 It’s the Edison, quote, you know, 10,000 ways that didn’t work.
    0:29:12 He’s perfectly, perfectly willing to share that because he’s proud of each and every one of those 10,000 experiments.
    0:29:21 So that is Amy Edmondson’s entire spectrum of the causes of failure.
    0:29:27 Sabotage, inattention, inability, task challenge, uncertainty, and experimentation.
    0:29:36 If you’re like me, as you hear each of the categories, you automatically try to match them up with specific failures of your own.
    0:29:47 If nothing else, you may find that thinking about failure on a spectrum from blameworthy to praiseworthy is more useful than the standard blaming and shaming.
    0:29:50 It may even make you less afraid of failure.
    0:29:56 That said, not everyone is a fan of Edmondson’s ethos of embracing failure.
    0:30:05 A research article by Jeffrey Ray at the University of Maryland, Baltimore County, is called Dispelling the Myth that Organizations Learn from Failure.
    0:30:09 He writes, failure shouldn’t even be in a firm’s vocabulary.
    0:30:15 To learn from failure or otherwise, a firm must have an organizational learning capability.
    0:30:26 If the firm has the learning capability in the first instance, why not apply it at the beginning of a project to prevent a failure, rather than waiting for a failure to occur and then reacting to it?
    0:30:38 But Amy Edmondson’s failure spectrum has been winning admirers, including Gary Klein, the research psychologist best known as the pioneer of naturalistic decision making.
    0:30:40 I’m very impressed by it.
    0:30:43 I’m impressed because it’s sophisticated.
    0:30:44 It’s not simplistic.
    0:30:48 There’s a variety of levels and a variety of reasons.
    0:31:04 And before we start making policies about what to do about failure, we need to, you know, look at things like her spectrum and identify what kind of a failure is it so that we can formulate a more effective strategy.
    0:31:08 Okay, let’s do that.
    0:31:14 After the break, two case studies of failure, one of them toward the blameworthy end of the spectrum.
    0:31:19 It was very much driven by, you know, the Prime Minister, Tony Blair.
    0:31:21 The other, quite praiseworthy.
    0:31:25 I failed over 200 times before I finally got something to work.
    0:31:26 I’m Stephen Dubner.
    0:31:28 This is Freakonomics Radio.
    0:31:29 We’ll be right back.
    0:31:42 John van Rienen is a professor at the London School of Economics.
    0:31:43 He studies innovation.
    0:31:47 But years ago, he did some time in the British Civil Service.
    0:31:57 I spent a year of my life working in the Department of Health when there was a big expansion in the UK National Health Service of resources and various attempts at reforms.
    0:32:17 One of the key things that was thought could really be a game changer was to have electronic patient records so you can see the history of patients, you know, their conditions, what they’ve been treated with.
    0:32:41 And having that information, I mean, instead of having all this, you know, pieces of paper written illegibly by different physicians, you could actually have this in a single record would not only make it much easier to find what was going on with patients, but could also be used as a data source to try and help think about how patients have more joined up care and could even maybe predict what kind of conditions they might have in the future.
    0:32:47 The project was called Connecting for Health, and there was substantial enthusiasm for it.
    0:32:49 At least the ad campaign was enthusiastic.
    0:32:53 All this is a key element in the future of the NHS.
    0:32:58 One day, not too far away, you’ll wonder how you live without it.
    0:33:03 It was very much driven by the Prime Minister, Tony Blair.
    0:33:11 This was a centralised, top-down approach in order to have a single IT system where you could access information.
    0:33:19 Instead of having all these different IT systems, these different siloed, you know, pieces of paper, to have it in one consistent national system.
    0:33:25 The NHS is a big operation, one of the biggest employers in the world.
    0:33:29 But then, if you drill down into it, it is pretty fragmented.
    0:33:33 Each local general practitioner unit is self-employed.
    0:33:35 Each trust has a lot of autonomy.
    0:33:44 And that’s part of the issue, is that, you know, this was a centralised, top-down programme in a system where there’s a lot of different fiefdoms,
    0:33:49 a lot of different pockets of power, who are quite capable of resisting this,
    0:33:54 and disliked very strongly being told, this is what you’re going to have, this is what you’re going to do,
    0:33:57 without really being engaged and consulted properly.
    0:34:04 But the train rolled on, despite these potential problems.
    0:34:10 Connecting for health required a massive overhaul of hardware systems as well as software systems.
    0:34:19 And the delivery of those was, there was a guy called Richard Granger, who was brought in, I think he was the highest paid public servant in the country.
    0:34:24 He was at Deloitte’s before he came, and then after he left, he went to work for Accenture.
    0:34:29 He was brought in to do this, and he designed these contracts, very tough contracts,
    0:34:35 which loaded the risk of things going wrong very strongly onto the private sector providers.
    0:34:43 I think just about every single quote-unquote winner, eventually either went bankrupt or walked away from the contract.
    0:34:49 The estimates vary of the cost of this, but, you know, estimates are up to $20 billion lost on this project.
    0:34:53 It was the biggest civilian IT project in the Western world.
    0:34:59 I mean, there’s lots of examples of huge, you know, public sector failures and private sector failures as well,
    0:35:01 but this was one of the biggest.
    0:35:06 British Parliament ultimately called this attempted reform, quote,
    0:35:10 one of the worst and most expensive contracting fiascos ever.
    0:35:14 So, what kind of lessons can be learned from this failure?
    0:35:17 I think it’s a failure of many, many different causes on many different levels.
    0:35:24 That top-down-ness, not really understanding what was going on at a grassroots level,
    0:35:26 and the haste, it was attempted to them very quickly.
    0:35:31 I’ve read that the haste, especially the haste of awarding contracts at the time,
    0:35:35 was considered a great thing because it was so atypical of how government worked,
    0:35:40 and it was hailed as, you know, a new way of the government doing business.
    0:35:43 In the end, that haste turned out to be a problem, though, correct?
    0:35:48 Correct. I mean, it seemed at the time when these contracts were formed,
    0:35:50 the government was getting a good deal, and they were doing it quickly,
    0:35:52 they were loading the risks onto the suppliers.
    0:35:59 So, it wasn’t obvious from the get-go that this was going to be as bad as it turned out to be.
    0:36:05 Looking back, trying to do things quickly in such a complicated system,
    0:36:10 there was so much complexity that a lot of these contracts effectively had to be rewritten afterwards.
    0:36:15 And I think, you know, another general lesson is that when you’re doing a long-term,
    0:36:19 important, big contract, you can’t get everything written down quickly.
    0:36:21 There has to be a lot of give and take.
    0:36:24 It’s a kind of relationship that you have to adjust as things go.
    0:36:26 You know, contracts are very fuzzy.
    0:36:27 They’re very incomplete.
    0:36:32 You just have to accept that, that you’re going to have to not get things right,
    0:36:36 but not try to do everything really, really, really quickly.
    0:36:39 An IT project’s never just about IT.
    0:36:42 It’s also about the way you change a whole organization.
    0:36:45 And to do it, it’s not just about spending money.
    0:36:48 You also have to get players in that system on board,
    0:36:52 because it’s very difficult to just get them to do things,
    0:36:58 especially, you know, in a public system where you can’t just fire people if you want to fire them.
    0:37:01 You really have to have a culture of kind of bringing people on board
    0:37:04 if you want to make these type of changes, and that just didn’t happen.
    0:37:06 So I don’t think it’s just one thing you could think of.
    0:37:10 There’s the haste, there’s the design which worked out badly,
    0:37:13 and there’s the cultural aspects that we’ve talked about.
    0:37:19 When you’re trying to innovate, you want to have a way of allowing people to take risks
    0:37:23 and do things wrong, but then you also have to have feedback mechanisms
    0:37:26 to figure out, well, you know, what has gone wrong.
    0:37:31 So creating an attitude of saying, well, we actually don’t know what the right thing to do is,
    0:37:35 so we’re prepared to do experimentations and learn from that.
    0:37:46 If you are the kind of person who likes to understand and analyze failure in order to mitigate future failures,
    0:37:52 what might be useful here is to overlay the National Health Service’s IT fiasco
    0:37:57 onto Amy Edmondson’s spectrum of causes of failure.
    0:38:03 Reconfiguring a huge IT system certainly qualifies as a task challenge,
    0:38:08 but there were shades of inability and inattention at work here as well.
    0:38:13 All of those causes reside toward the blameworthy end of the scale.
    0:38:19 As for the praiseworthy end of the spectrum, that’s where experimentation can be found.
    0:38:23 The NHS project didn’t incorporate much experimentation.
    0:38:29 It was more command and control, top-down, with little room for adjustment
    0:38:35 and little opportunity to learn from the small failures that experimentation can produce
    0:38:37 and which can prevent big failures.
    0:38:40 Experimentation, if you think about it,
    0:38:44 is the foundation of just about all the learning we do as humans.
    0:38:48 And yet, we seem to constantly forget this.
    0:38:54 Maybe that’s because experimentation will inevitably produce a lot of failure.
    0:38:56 I mean, that’s the point.
    0:38:59 And most of us just don’t want to fail at all,
    0:39:02 even if it’s in the service of long-term success.
    0:39:07 So let’s see if we can’t adjust our focus here.
    0:39:10 Let’s talk about real experimentation.
    0:39:17 And for that, we will need not another social scientist like John Van Rienen or Amy Edmondson,
    0:39:22 as capable as they are, but an actual science scientist.
    0:39:27 Here is one of the most acclaimed scientists of the modern era.
    0:39:31 My name’s Bob Langer, and I’m an institute professor at MIT.
    0:39:35 I do research, but I’ve also been involved in helping get companies started,
    0:39:41 and I’ve done various advising to the government, FDA, and places like that.
    0:39:45 And if I say to you, Bob, what kind of scientist are you exactly?
    0:39:46 How do you answer that question?
    0:39:50 Well, I would say I’m a chemical engineer or a biomedical engineer,
    0:39:53 but people have called me all kinds of things.
    0:39:55 You know, they’ve called me a biochemist.
    0:40:00 We do very interdisciplinary work, so I end up getting called more than one thing.
    0:40:02 Do you care what people call you?
    0:40:04 I just like them to call me Bob.
    0:40:11 Langer holds more than 1,500 patents, including those that are pending.
    0:40:16 He runs the world’s largest biomedical engineering lab at MIT,
    0:40:20 and he is one of the world’s most highly cited biotech researchers.
    0:40:26 He also played a role in the founding of dozens of biotech firms, including Moderna,
    0:40:29 which produced one of the most effective COVID vaccines.
    0:40:33 One thing Langer is particularly known for is drug delivery.
    0:40:40 That is, developing and refining how a given drug is delivered and absorbed at the cellular level.
    0:40:44 A time-release drug, for instance, is the sort of thing we take for granted today,
    0:40:46 but it took a while to get there.
    0:40:52 One problem Langer worked on back in the 1970s was finding a drug delivery system
    0:40:55 that would prevent the abnormal growth of blood vessels.
    0:41:00 The chemical that inhibits the growth is quite large by biological standards,
    0:41:05 and there was consensus at the time that a time-release wouldn’t work on large molecules.
    0:41:07 But as Langer once put it,
    0:41:11 I didn’t know you couldn’t do it because I hadn’t read the literature.
    0:41:16 So he ran experiment after experiment after experiment
    0:41:19 before finally developing a recipe that worked.
    0:41:23 Decades later, thanks to all that failure,
    0:41:26 his discovery played a key role in how Moderna
    0:41:30 used messenger RNA to create its COVID vaccine.
    0:41:40 So, in your line of work, when I say the word failure, what comes to mind?
    0:41:44 Well, I mean, a lot of things, but I’d go back to my own career.
    0:41:46 I failed at trying to get research grants.
    0:41:48 My first nine research grants were turned down.
    0:41:51 I’d send them to places like National Institutes of Health,
    0:41:53 and they have study sections, reviewers.
    0:41:56 Mine would go, just because of the work I was doing,
    0:41:58 to what was called a Pathology B study section,
    0:42:01 and they would review it, and they said,
    0:42:03 well, Dr. Langer, you know, he’s an engineer.
    0:42:05 He doesn’t know anything about biology or cancer.
    0:42:07 I failed over and over again.
    0:42:11 Other things, like I failed to get a job in a chemical engineering department
    0:42:13 as an assistant professor, even.
    0:42:14 Nobody would hire me.
    0:42:15 They said actually the opposite.
    0:42:17 They said, you know, chemical engineers
    0:42:20 don’t do experimental biomedical engineering work,
    0:42:23 so, you know, they should work on oil or energy.
    0:42:27 When I first started working on creating these micro or nanoparticles
    0:42:29 to try to get large molecules to be delivered,
    0:42:34 I failed over 200 times, I mean, before I finally got something to work.
    0:42:35 I could go on and on in my failures.
    0:42:39 What kept you going during all this failure?
    0:42:42 I really believed that if we could do this,
    0:42:44 it would make a big difference in science,
    0:42:45 and I hoped a big difference in medicine.
    0:42:48 Secondly, as I did some of it, you know,
    0:42:51 I could see some of these results with my own eyes.
    0:42:53 You know, when we were trying to deliver
    0:42:56 some of these molecules to stop blood vessel growth,
    0:42:58 I could see we were doing this double blind,
    0:43:01 but I could still see that we were stopping the vessels from growing.
    0:43:03 That’s such a visual thing.
    0:43:05 And I also developed these ways of studying
    0:43:07 delivery out of the little particles
    0:43:09 by putting certain enzymes in them
    0:43:12 and putting dyes in a little gel
    0:43:15 that would turn color if the enzymes came out.
    0:43:16 And I could see that happening.
    0:43:18 Like I said, the first 200 times
    0:43:20 or first 200 designs or more,
    0:43:21 it didn’t happen.
    0:43:23 But finally, I came up with a way
    0:43:25 where I’d see it come out after an hour,
    0:43:27 after two hours, after a day,
    0:43:28 after a second day,
    0:43:30 up to over 100 days in some cases.
    0:43:32 So I could see with my own eyes this was working.
    0:43:35 So that made an enormous difference to me too.
    0:43:39 But failing 200 times costs a lot of money
    0:43:40 and obviously a lot of time.
    0:43:43 Did you ever almost run out of one or the other?
    0:43:45 The experiments I was doing weren’t that expensive,
    0:43:48 especially the delivery ones initially
    0:43:49 because they were in test tubes.
    0:43:51 I worked probably 20-hour days.
    0:43:54 And so the expense wasn’t that great.
    0:43:56 And I’ve always been good at manufacturing time.
    0:44:02 Now, let’s say someone is in a similar situation today
    0:44:04 to where you were then with an idea
    0:44:07 or a set of ideas that they believe in,
    0:44:10 that they think they are right about,
    0:44:12 they think it’s an important idea,
    0:44:16 and yet they are failing and failing
    0:44:17 to get the attention of the people
    0:44:20 who can help manufacture success.
    0:44:22 How do you think about the line?
    0:44:24 I think of it sometimes as the line
    0:44:26 between grit and quit, right?
    0:44:28 Economists talk about opportunity cost.
    0:44:30 Every hour you spend on something that isn’t working
    0:44:31 is an hour you could spend on something
    0:44:32 that is working.
    0:44:34 But then psychologists talk about grittiness
    0:44:37 and how useful it can be to stick things out.
    0:44:38 Do you have anything to say to people
    0:44:40 who might be wrestling with that?
    0:44:41 Well, I think it’s a great question.
    0:44:44 And I ultimately think it’s a judgment call
    0:44:45 and we can never be sure of our judgment.
    0:44:47 You like to try to think,
    0:44:50 are these things scientifically possible?
    0:44:51 I think that’s one thing.
    0:44:54 Secondly, it’s good to get advice from people.
    0:44:55 It doesn’t mean you have to take it,
    0:44:57 but it’s good to get advice.
    0:45:00 I certainly personally have always erred
    0:45:02 on the side of, I guess, not quitting.
    0:45:04 And maybe that’s sometimes a mistake.
    0:45:05 I don’t think so.
    0:45:08 I think it depends on what could happen
    0:45:09 if you are successful.
    0:45:11 You know, if you are successful,
    0:45:13 could it make a giant difference in the world?
    0:45:15 Could it help science a lot?
    0:45:17 Could it help patients’ lives a lot?
    0:45:19 And so if you really feel that it can,
    0:45:20 you try that much harder.
    0:45:22 If it’s incremental, sure,
    0:45:24 then it’s much easier to quit.
    0:45:26 Is that ability to persevere,
    0:45:27 within yourself at least,
    0:45:29 do you think that’s your natural temperament?
    0:45:30 Is that something you learned?
    0:45:32 Did you find incentives to lead you there?
    0:45:34 I think for me, there are a couple of things.
    0:45:37 One, I guess I’ve always been very stubborn.
    0:45:38 My parents told me that.
    0:45:39 But secondly,
    0:45:42 I think there’s a whole thing with role models too.
    0:45:44 When I was a postdoc,
    0:45:46 the man that I worked with, Judah Folkman,
    0:45:48 he experienced the same thing.
    0:45:51 He had this theory that if you could stop blood vessels,
    0:45:52 you could stop cancer.
    0:45:55 And that was mediated by chemical signals.
    0:45:57 And everyone told him he was wrong.
    0:45:59 But I would watch him every day.
    0:46:01 And he believed anything was possible.
    0:46:02 And he kept sticking to it.
    0:46:04 And of course, eventually he was right.
    0:46:10 I think seeing his example probably also had a big effect on me.
    0:46:15 Can you talk to me about how scientific failure is treated generally?
    0:46:16 Let’s assume a spectrum.
    0:46:21 And on one end of the spectrum is that every failure is written up and published
    0:46:27 and perhaps even celebrated as having discovered a definitive wrong path to pursue.
    0:46:30 So everybody coming after you can cross that off their list.
    0:46:32 And on the other end of the spectrum,
    0:46:34 every failure is hidden away,
    0:46:38 which allows many other people to make the same failure.
    0:46:40 Can you talk about where the reality is?
    0:46:42 I think that’s an interesting question.
    0:46:45 A lot of it even depends how you define failure.
    0:46:47 You know, when you’re trying to learn about something,
    0:46:49 you try different things.
    0:46:52 And embedded in the scientific papers we write,
    0:46:55 like when we wrote this paper in Nature in 1976,
    0:46:58 which was the first time you could get small particles
    0:47:02 to release large molecules from biocompatible materials,
    0:47:05 well, some of the materials we used failed.
    0:47:08 A lot of them did, actually, because they would either cause inflammation
    0:47:12 or the drug would come out way too fast or not come out at all.
    0:47:16 We found one fraction that worked and stopped blood vessels
    0:47:19 and probably 50 or 100 that didn’t.
    0:47:23 So the failures and successes are maybe in the same papers sometimes.
    0:47:26 What I’ve tried to do, even to give more detail,
    0:47:30 is you put all the data in, even if it makes for a very long thesis.
    0:47:34 So not only are the graphs there and the papers,
    0:47:37 but there’s even the raw data that people can look at and analyze.
    0:47:40 And I try to get people to do as much of that as possible.
    0:47:43 So I guess what I’m trying to say is that
    0:47:46 the failures and successes are almost intertwined.
    0:47:48 I’d like to hear you talk about
    0:47:53 how failure is discussed or thought of in the lab.
    0:47:55 Maybe it’s nothing overt, but I am curious,
    0:47:58 especially when you bring in young people, researchers,
    0:48:00 whether they’re, you know, postdoc or undergrad,
    0:48:02 do you give pep talks about failure?
    0:48:06 Do you kind of have a philosophy that you want to instill in these people
    0:48:10 that failure is an essential component of research and success?
    0:48:11 Yes.
    0:48:11 Yes.
    0:48:13 And I do.
    0:48:17 And I, whether it’s my own talks or just meeting with students
    0:48:20 and brainstorming with them about those things.
    0:48:23 But to me, that research, scientific research,
    0:48:25 I mean, you just fail way more than,
    0:48:27 at least I do, way more than you succeed.
    0:48:29 It’s just part of the process.
    0:48:32 I mean, that’s experimentation and that’s okay.
    0:48:37 A lot of your colleagues and students go on to start companies,
    0:48:40 and that’s a whole different ball of wax.
    0:48:43 How do you think about failure in the entrepreneurial process?
    0:48:51 Obviously, the easy criteria is a successful company having a good financial exit, I suppose.
    0:48:54 But I don’t necessarily think of it as just that way.
    0:48:56 I mean, that’s certainly going to be important.
    0:49:02 You know, I’ve been involved in things where you’ve advanced science and you learn some things,
    0:49:03 and there’s degrees of success.
    0:49:04 You just don’t know.
    0:49:09 I’ve been pretty fortunate in the companies we’ve started in terms of the exits that they’ve had.
    0:49:13 But I just think there’s no simple criteria.
    0:49:17 I feel like we’ve turned out a lot of great scientists and entrepreneurs,
    0:49:20 and not all their companies have had great financial exits.
    0:49:24 But I think they’ve also created products that can change people’s lives.
    0:49:27 And that, to me, is also very, very important, obviously.
    0:49:28 That’s why we do it in the first place.
    0:49:31 I have never done it for money, and I don’t think they do it for money.
    0:49:34 They do it to try to make a difference in the world.
    0:49:38 Do you think failure is, however, a different animal in the research sphere
    0:49:40 as in the entrepreneurial sphere?
    0:49:43 I would say yes, I think it is.
    0:49:46 But I also think, you know, there’s different cultures, too.
    0:49:49 I think the good thing about the United States culture,
    0:49:53 maybe in contrast to some cultures, is failure is widely accepted.
    0:49:58 I’ll give you one of my examples, actually, in the business sphere.
    0:50:00 So I’m a big fan of chocolate.
    0:50:03 Of eating it or making it or researching it?
    0:50:05 Probably any part, but mostly eating it.
    0:50:08 But at any rate, one of the books I read, and I’m actually not a fan of their chocolate,
    0:50:10 is a book on Milton Hershey.
    0:50:13 And so this really gets to your point on failure.
    0:50:19 Milton Hershey, he had this idea when he was young, very young, of starting a candy company.
    0:50:22 And I remember the first candy company, he went bankrupt.
    0:50:24 You know, and he tried to raise more money, started another one.
    0:50:29 I think, like, the first six or seven totally failed, but not the last one, obviously.
    0:50:32 And he became a millionaire at a time when there weren’t very many.
    0:50:33 Was that really failure?
    0:50:38 Or was it just being an apprentice to trying to learn how to succeed?
    0:50:41 And I think that’s true in a lot of things.
    0:50:48 The reason I brought it up is I don’t think there’s a shame and failure in either area, or I hope there’s not.
    0:50:51 I think you have to feel it’s okay.
    0:50:53 And then you keep going on.
    0:50:56 What do you think?
    0:51:01 Would you like to live in a world where there’s no shame in failure?
    0:51:09 Or do you think it’s important for failure to hurt, to burn, as one of our guests put it last week?
    0:51:12 Maybe that creates a stronger incentive to succeed.
    0:51:18 I’d love to know your thoughts on this question and on this series so far.
    0:51:24 Send an email to radio at Freakonomics.com, or you can leave a review or rating in your podcast app.
    0:51:30 Coming up next time on the show, we will dig deeper into the idea of grit versus quit.
    0:51:35 When you’re failing, how do you know if it’s time to move on?
    0:51:44 We just could not stop it from leaking, and I was no longer willing to just keep pouring more and more of my money into it.
    0:51:48 He dumped me when I was 70, and I married him again at age 75.
    0:51:49 You know, hope springs eternal.
    0:51:50 This is a great idea.
    0:51:52 You just have to raise a quarter million dollars.
    0:51:59 Case studies in failure and in grit versus quit, including stories from you, our listeners.
    0:52:02 That’s in the next part of our series on failure.
    0:52:05 Until then, take care of yourself.
    0:52:07 And if you can, someone else too.
    0:52:11 Freakonomics Radio is produced by Stitcher and Renbud Radio.
    0:52:14 This episode was produced by Zach Lipinski.
    0:52:17 He and Dalvin Abawaji worked on the update.
    0:52:21 It was mixed by Eleanor Osborne and Jasmine Klinger with help from Jeremy Johnston.
    0:52:31 The Freakonomics Radio network staff also includes Alina Cullman, Augusta Chapman, Ellen Frankman, Elsa Hernandez, Gabriel Roth, Greg Rippin, Morgan Levy, Sarah Lilly, and Tao Jacobs.
    0:52:40 You can find our entire archive on any podcast app, also at Freakonomics.com, where we publish transcripts and show notes.
    0:52:45 Our theme song is Mr. Fortune by the Hitchhikers, and our composer is Luis Guerra.
    0:52:55 The conversation that we had casually last year was a great conversation.
    0:52:59 If we can essentially do something similar, that’ll be fantastic for our listeners.
    0:53:01 I’ll try to remember what I said.
    0:53:09 The Freakonomics Radio Network.
    0:53:11 The hidden side of everything.
    0:53:15 Stitcher.

    In medicine, failure can be catastrophic. It can also produce discoveries that save millions of lives. Tales from the front line, the lab, and the I.T. department.

     

    • SOURCES:
      • Amy Edmondson, professor of leadership management at Harvard Business School.
      • Carole Hemmelgarn, co-founder of Patients for Patient Safety U.S. and director of the Clinical Quality, Safety & Leadership Master’s program at Georgetown University.
      • Gary Klein, cognitive psychologist and pioneer in the field of naturalistic decision making.
      • Robert Langer, institute professor and head of the Langer Lab at the Massachusetts Institute of Technology.
      • John Van Reenen, professor at the London School of Economics.

     

     

  • #228 Elad Gil: How to Spot a Billion-Dollar Startup Before the Rest of the World

    AI transcript
    0:00:06 You’re one of the most successful investors that a lot of people have probably never heard of.
    0:00:09 AI is the only market where the more I learn, the less I know.
    0:00:11 And in every other market, the more I learn, the more I know.
    0:00:13 The more I’m able to predict things, and I can’t predict anything anymore.
    0:00:15 What scares you about the future?
    0:00:18 That’s a big question.
    0:00:22 I think in a couple of years, we’ll start thinking about it as we’re selling units of cognition.
    0:00:27 AI is dramatically underhyped because most enterprises have not done anything in it.
    0:00:31 And that’s where all the money is, all the changes, all the impact is, all the jobs, everything.
    0:00:36 The people that I know who have been very successful or driven solely by money end up miserable.
    0:00:38 Because they have money, and then what?
    0:00:41 It’s just, what do you do? What fulfills you?
    0:00:44 What are the most common self-inflicted wounds that kill companies?
    0:00:46 I think that…
    0:00:49 What do you think is the next wave?
    0:00:53 I think it’s going to be an ongoing wave of…
    0:00:55 And that’s coming, right? And that hasn’t even hit yet.
    0:01:17 Welcome to the Knowledge Project Podcast.
    0:01:20 I’m your host, Shane Parrish.
    0:01:26 In a world where knowledge is powered, this podcast is your toolkit for mastering the best of what other people have already figured out.
    0:01:34 My guest today is Elad Gill, who has had a front row seat to some of the most important technology companies started in the past two decades.
    0:01:40 He invested early in Stripe, Airbnb, Notion, Coinbase, Andrel, and so many others.
    0:01:45 He’s also authored an incredible book on scaling startups called High Growth Handbook.
    0:01:49 In my opinion, he’s one of the most underrated figures in Silicon Valley.
    0:01:58 In this episode, we explore how he thinks about startups, talent, decision-making, AI, and most importantly, the future of all of these things.
    0:02:08 We talk about the importance of clusters, why most companies die from self-inflicted wounds, and what it really means to scale a company, and importantly, what it means to scale yourself.
    0:02:11 It’s time to listen and learn.
    0:02:22 You’ve had a front row seat at some of the biggest, I would say, surprises in a way, like Stripe, Coinbase, Airbnb, when they were just ideas.
    0:02:25 What was the moment where you recognized these were going to be outliers?
    0:02:28 So all three of those are very different examples, to your point.
    0:02:31 I invested in Airbnb when it was probably around eight people.
    0:02:33 Stripe was probably around the same size.
    0:02:37 And then Coinbase only got involved with much later, when it was a billion-dollar-plus company.
    0:02:40 And even then, I thought there was enormous upside on it, which luckily has turned out to be the case.
    0:02:46 I think really, the way I think about investing in general is that there’s two dimensions that really matter.
    0:02:52 The first dimension is what people call product-market fit, or is there a strong demand for whatever it is you’re building?
    0:02:55 And then, secondarily, I look at the team.
    0:02:58 And I think most early-stage people flip it.
    0:03:00 They look at the team first, and how good is a founder?
    0:03:02 And obviously, I’ve started two companies myself.
    0:03:06 I think the founder side is incredibly important, and the talent side is incredibly important.
    0:03:13 But I’ve seen amazing people get crushed by terrible markets, and I’ve seen reasonably mediocre teams do extremely well in what are very good markets.
    0:03:16 And so, in general, I first ask, do I think there’s a real need here?
    0:03:17 How is it differentiated?
    0:03:18 What’s different about it?
    0:03:20 And then I dig into, like, are these people exceptional?
    0:03:22 How will they grow over time?
    0:03:24 What are some of the characteristics of how they do things?
    0:03:35 Let’s go into people’s second, but how do you determine product-market fit in a world where a lot of people are buying product-market fit almost through brute force or giving away product?
    0:03:40 Yeah, there’s a lot of signals you can look at, and I think it’s kind of varied by type of business.
    0:03:42 Is it a consumer business versus enterprise versus whatever?
    0:03:46 For things like consumer businesses, you’re just looking at organic growth rate and retention.
    0:03:47 Are people using it a lot?
    0:03:48 Are they living in it every day?
    0:03:49 That sort of thing.
    0:03:51 That would be early Facebook, right?
    0:03:52 The usage metrics were insane.
    0:03:58 And then for certain B2B products, it could be rate of growth and adoption.
    0:04:02 It could be metrics people call, like, NDR and a dollar retention or other things like that.
    0:04:09 Honestly, if you’re investing before the thing even exists in the market, then you have to really dig into how much do I believe there’s a need here, right?
    0:04:10 Or how much is there a customer need?
    0:04:16 So I invested in Rippling and other related companies before there’s anything built, right?
    0:04:18 Under the premise that this is something that a lot of people want.
    0:04:21 And Notion is the same thing.
    0:04:24 Actually, Notion was a rare example where I did it as a person investment.
    0:04:26 I met Ivan, who’s a CEO over there.
    0:04:33 And everything about him was so aesthetically cohesive in a very odd way.
    0:04:38 The way he dressed, his hairstyle, the color scheme of his clothes, the color scheme of the app and the pitch deck.
    0:04:41 The only other person I’ve seen that with is Jack Dorsey, who started Square and Twitter.
    0:04:46 And there was this odd, almost pure embodiment of aesthetic.
    0:04:50 And I just thought it was so intriguing and so cool.
    0:04:53 And I’ve only seen two people like that before that I had to invest.
    0:04:56 And it was just this immense consistency.
    0:04:57 It was very weird.
    0:05:01 And you see that, like, you go to his house and it’s like, it feels like him.
    0:05:03 You know, everything, the company feels like him.
    0:05:04 Everything feels like him.
    0:05:05 It’s fascinating.
    0:05:06 He’s done an amazing job with it.
    0:05:09 It almost stands out to the point where you think it’s manufactured.
    0:05:11 I think it’s genuine.
    0:05:12 I think it’s almost the opposite.
    0:05:14 You feel the purity of it.
    0:05:16 You’re like, oh my gosh, there’s a unique aesthetic element here.
    0:05:23 And that probably reflects some unique way of viewing the world or thinking about products or thinking about people and their usage.
    0:05:25 Let’s come back to outliers.
    0:05:27 So product market fit, outliers.
    0:05:30 How do you identify an outlier team?
    0:05:34 Yeah, you know, I think it really depends on the discipline or the area.
    0:05:37 For tech, I think it’s very different than if you’re looking in other areas.
    0:05:43 For an early tech team, I almost use like this Apple framework of Jobs, Wozniak, and Cook, right?
    0:05:46 Steve Jobs and Steve Wozniak started Apple together.
    0:05:51 Steve Jobs was known as somebody who really was great at setting the vision and direction, but also was just an amazing salesperson.
    0:05:54 And selling means selling employees to join you.
    0:05:55 It means raising money.
    0:05:57 It means selling your first customers.
    0:05:58 It’s negotiating your supply chain.
    0:06:01 Those are all aspects of sales in some sense or negotiation.
    0:06:06 And so you need at least one person who can do that unless you’re just doing a consumer product that you threw out there, right?
    0:06:08 And it just grows and then people join you because it’s growing.
    0:06:13 Then you need somebody who can build stuff and build it in a uniquely good way.
    0:06:15 And that was Wozniak, right?
    0:06:21 The way that he was able to hack things together, drop chips from the original design of Apple devices, etc., was just considered legendary.
    0:06:25 And then as the thing starts working, you eventually need somebody like Tim Cook who can help scale the company.
    0:06:30 And so you could argue that was Sheryl Sandberg in the early days of Facebook who eventually came on as a hire and helped scale it.
    0:06:35 And Zuck was really the sort of mixture of the product visionary, the salesperson, etc.
    0:06:42 Why did all these people concentrate in San Francisco almost or California?
    0:06:47 How did that happen where you had Apple, you have Stripe, you have Coinbase, you have Facebook?
    0:06:50 Walk me through that.
    0:06:54 We were talking a little bit about this before we started recording about clusters of people.
    0:07:07 Yeah, it’s really fascinating because if you look at almost every major movement throughout history, and that could be a literary movement, it could be an artistic movement, it could be a finance movement, economic schools of thought.
    0:07:19 It’s almost always a group of young people aggregating in a specific city who all somehow find each other and all start collaborating and working together towards some common set of goals that reflect that.
    0:07:26 So there was, you know, a famous literary school in the early 20th century in London.
    0:07:35 That was, I think it was like Virginia Woolf and John Maynard Keyes and E.M. Forster and all these people all kind of aggregated and became friends and started supporting each other.
    0:07:37 Or you look at the Italian Renaissance.
    0:07:44 Similarly, in Florence, you had this aggregation of all these great talents, all in a timely manner coincident with each other.
    0:07:51 Or Favism or Italian Futurism or Impressionism, Paris in the, you know, late 1800s.
    0:07:52 And so that repeatedly happens for everything.
    0:07:55 And similarly, that’s happened for tech.
    0:07:58 And even within tech, we’ve had these successive waves, right?
    0:08:03 Really, the founding story of Silicon Valley goes back to the defense industry and then the semiconductor industry, right?
    0:08:06 Defense was HP and other companies starting off in the 40s.
    0:08:13 You then ended up with Shockley Semiconductor and Fairchild Semiconductor in the early semiconductor companies, 50s, 60s.
    0:08:24 And that kind of established Silicon Valley as a hub and as things moved from microprocessors to computers to software, people just kept stuff propagating across those waves from within the industry.
    0:08:29 So one big thing is just you have a geographic cluster and you have that for every single industry.
    0:08:32 You look at wineries and they’re clustered in a handful of places because of geography.
    0:08:35 You look at the energy industry, it’s in a handful of cities.
    0:08:38 Finance is in New York and Hong Kong and London.
    0:08:48 So every single industry has clusters, Hollywood and Bollywood and, you know, Lagos and Nigeria for the main hubs for, you know, movie making in different regions.
    0:08:51 So in Silicon Valley, obviously, we created this tech cluster.
    0:09:00 But then even within the tech cluster, there are these small pockets of people that I mentioned earlier that somehow find each other and self-aggregate.
    0:09:03 It’s funny, I was talking to Patrick Hollis and the founder of Stripe about this.
    0:09:12 And he mentioned that when he was 18 and he showed up in Silicon Valley as a nobody, right, completely unknown, 18-year-old, nobody’s heard of him.
    0:09:19 And during that six-month period that he was first here, he said he met all these people who are now giants of Silicon Valley.
    0:09:25 And it was this weird self-aggregation of people kind of finding and meeting each other and talking about what each other’s working on.
    0:09:28 Somehow this keeps happening.
    0:09:29 And this happens through time.
    0:09:33 And then right now in Silicon Valley, it’s happening in very specific areas.
    0:09:33 It’s happening.
    0:09:36 All the AI researchers all knew each other from before.
    0:09:38 They were in the common set of labs.
    0:09:39 They had common lineages.
    0:09:43 All the best AI founders, which is different from the researchers, have their own cluster.
    0:09:45 And all the SaaS people have their own cluster.
    0:09:51 And so it’s this really interesting almost self-aggregation effect of talent finding each other and then helping each other over time.
    0:09:54 And it’s just fascinating how that works.
    0:09:57 How do you think about that in an era of remote work?
    0:10:04 Remote work is generally not great for innovation unless you’re truly in an online collaborative environment.
    0:10:11 And the funny thing is that when people talk about tech, they would always talk about how tech is the first thing that could go remote because you can write code from anywhere and you can contribute from anywhere.
    0:10:13 But that’s true of every industry, right?
    0:10:14 You look at Hollywood.
    0:10:19 You could make a movie from anywhere, like you film it off-site anyhow or on-site in different places.
    0:10:20 You could write a script from anywhere.
    0:10:22 You could edit the musical score from anywhere.
    0:10:23 You could edit the film from anywhere.
    0:10:25 You could write the script from anywhere.
    0:10:27 So why is everything clustered in Hollywood?
    0:10:29 Nobody would ever tell you, oh, don’t go to Hollywood.
    0:10:32 Go to Boise and, you know, you could work in the movie industry.
    0:10:33 Or finance.
    0:10:37 You could raise money from anywhere, come up with your trading strategy from anywhere.
    0:10:39 Everything in finance is in a handful of locations.
    0:10:41 And so tech is the same way.
    0:10:43 And it’s because there’s that aggregation of people.
    0:10:51 There’s the people helping each other, sharing ideas, trading things informally, learning new distribution methods that kind of spread, learning new AI techniques that spread.
    0:10:54 There’s money around it that funds it specifically so it’s easier to raise money.
    0:10:58 There’s people who’ve already done it before who can help you scale once the thing is working.
    0:11:04 That’s the common complaint I hear in Europe for Google Start companies there is we can’t find the executives who know how to scale what we’re doing.
    0:11:05 Oh, interesting.
    0:11:09 And so I do think there are these other sort of ancillary things that people talk about.
    0:11:13 The service providers, the lawyers who know how to set up startups, right?
    0:11:16 Or the accountants who know how to do tax and accounting for startups.
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    0:14:19 A big part of why Combinator is sort of like helping everybody with that stuff.
    0:14:23 Yeah, why Combinator is a great example of taking out-of-network people, at least that
    0:14:26 was the initial part of the premise, not the full premise, right?
    0:14:29 Like people like Sam Altman or others who were very early in YC came out of Stanford, which
    0:14:30 was part of the main hub.
    0:14:34 But a lot of other people came out of universities that just weren’t on the radar for people who
    0:14:36 tended to back things in Silicon Valley.
    0:14:39 And so, you know, the early Reddit founders went to East Coast universities.
    0:14:45 The Airbnb founders, two of them were out of RISD, the Rhode Island Institute of Design.
    0:14:53 And so, YC early on was very good at taking very talented people who weren’t part of the core networks in Silicon Valley and basically
    0:14:55 inserting them into those networks and helping them succeed.
    0:14:58 Why do you think they’re still relevant today?
    0:15:00 Why is YC still relevant today?
    0:15:03 I think they’ve just done a great job of building sort of brand and longevity.
    0:15:06 Gary, who’s taken over, is fantastic.
    0:15:07 And so I think he brings a lot of that.
    0:15:13 Let’s go back to first principles and really implement YC the way that, you know, we think
    0:15:14 it can really succeed for the future.
    0:15:18 And I think they do a really good job of two things.
    0:15:21 One is plugging people in, as mentioned, particularly your SaaS company, you want to have a bunch of
    0:15:23 customers instantly, your batch mates will help you with that.
    0:15:32 But also, it teaches people to ship fast and to kind of force finding customers.
    0:15:37 And so because you’re in this batch structure and you’re meeting with your batch every week
    0:15:40 and you hear what everybody else is doing, you feel peer pressure to do it.
    0:15:44 But also, it kind of shapes how you think about the world, what’s important, what to work on.
    0:15:47 And so I think it’s almost like a brainwashing program, right?
    0:15:49 Beyond everything else they do, which is great.
    0:15:52 It sets a timeline that you have to hit and it brainwashes you to think a certain way.
    0:15:58 One of the things that I see, which I think is maybe relevant, maybe not, you tell me, is
    0:16:04 I like how it brings people together who are probably misfits or outliers in their own environment
    0:16:08 and then puts them in an environment where ambition is the norm.
    0:16:10 It’s not the outlier to have ambition.
    0:16:12 Where shipping is the norm.
    0:16:15 It’s not the outlier to ship.
    0:16:21 And it sort of normalizes these things that maybe cause success or lead to an increased
    0:16:22 likelihood of success.
    0:16:26 It’s actually a very interesting question of what proportion of founders these days are
    0:16:29 actually people who normally wouldn’t fit in, right?
    0:16:34 So the sort of founder archetype of before it was rebellious people or people who could never
    0:16:35 work for anybody else or whatever.
    0:16:40 And then as tech has grown dramatically in market cap and influence and everything else,
    0:16:45 it’s inevitable that the type of people who want to come out here and do things has shifted.
    0:16:48 And then the perception of risk in startups has dropped a lot.
    0:16:51 And so I actually think the founder mix has shifted quite a bit.
    0:16:54 Like there isn’t as much quirkiness in tech.
    0:16:55 And during COVID, it was awful.
    0:16:56 It was very unquirky.
    0:17:00 Because at that point, you know, there was a zero interest rate environment.
    0:17:02 Money was abundant everywhere.
    0:17:07 And the nature of people who joined or who showed up shifted.
    0:17:11 And so I think we had two or three years where the average founder just wasn’t that great,
    0:17:12 right?
    0:17:13 On a relative basis to history.
    0:17:18 And then as the AI wave was happening, you know, I started getting involved with a lot of
    0:17:21 the generative AI companies maybe three-ish years ago, maybe three and a half years ago.
    0:17:25 So before Chachapiti came out and before MidJourney and all these things kind of took off.
    0:17:30 And the people starting those companies were uniquely good.
    0:17:32 And you felt the shift.
    0:17:38 You went from these kind of plain vanilla, me too, almost LARPers, to these incredibly driven,
    0:17:45 mission-oriented, hyper-smart, very technical people who wanted to do something really big.
    0:17:47 And you felt it.
    0:17:48 It was a dramatic shift.
    0:17:52 And if you look at it, there’s basically been three or four waves of talent coming through
    0:17:53 the AI ecosystem.
    0:17:55 And I should say gen AI because we had this whole wave.
    0:17:59 We had 10 years, 15 years of other types of deep learning, right?
    0:18:03 We had recursive neural networks and convolutional neural networks and GANs and all these things.
    0:18:08 And that technology basis fundamentally has different capabilities than this new wave.
    0:18:14 And so there’s this paper in 2017 that came out of Google called the Transformer Architecture.
    0:18:19 And that is the thing that spawned this whole wave of AI right now that we’re experiencing.
    0:18:20 And so it’s a new technology basis.
    0:18:24 We took a step function and we’re doing new stuff that you couldn’t do before on the old
    0:18:24 technologies.
    0:18:29 That whole wave led to this really interesting set of companies.
    0:18:33 And the first people in that wave were the researchers because they were closest to it.
    0:18:38 And they could see firsthand what was actually happening in the technology, in the market, how they
    0:18:39 were using it.
    0:18:44 You know, the engineers at OpenAI used to go into the weights to query stuff, which then eventually
    0:18:46 actually in some form is ChatGPT, right?
    0:18:47 They were doing it before it existed.
    0:18:51 There was also MENA at Google, which was basically an internal form of almost like ChatGPT.
    0:18:55 So they kind of saw the future and they went to try and substantiate it.
    0:18:59 And you could argue that the same thing happened in the internet wave in the 90s, right?
    0:19:03 All the people working at the National Supercomputer Centers like Marc Andreessen and others saw the
    0:19:04 future before anyone else.
    0:19:06 They’re using email before anyone else.
    0:19:08 They were browsing the internet before anyone else.
    0:19:12 They were using FTP and file downloads and sharing music files before anyone else.
    0:19:15 And so they knew what was coming, right?
    0:19:17 They had a glimpse into the future.
    0:19:20 It’s the old saying, the future is here is just not equally distributed.
    0:19:22 For AI, we had the same thing.
    0:19:25 We had these researchers who could tangibly feel what was coming.
    0:19:28 And so the first wave of AI companies was researchers.
    0:19:30 The second wave was infrastructure people.
    0:19:31 We’re not closest.
    0:19:34 And in this current wave, we’re now at the application people, the people who are building
    0:19:36 applications on top of the core technology.
    0:19:38 What do you think is the next wave?
    0:19:43 I think it’s going to be an ongoing wave of kind of everything, right?
    0:19:46 There’s still a lot to build, but I think we’ll see more and more application level companies.
    0:19:51 We’ll see fewer what are known as foundation model companies, the people building the open
    0:19:55 AIs or Anthropics or some of the Google core technologies or X.AI.
    0:19:57 There will be specialized versions of that, right?
    0:19:58 That’s all the language stuff, right?
    0:20:04 It understands what you say and it can interpret it and it can generate text for you and do all these
    0:20:04 things, right?
    0:20:07 That’s all these LLMs, large language models.
    0:20:10 There’s going to be the same thing done for physics and material science.
    0:20:11 We’ve already seen it happening in biology, right?
    0:20:13 So at that layer, there’s a bunch of stuff.
    0:20:14 There’s the infrastructure.
    0:20:16 What is the equivalent of cloud services?
    0:20:18 And then there’s the apps on top.
    0:20:20 And then in the apps, you have B2B and then you have consumer.
    0:20:23 And so I think we’re going to see a lot of innovation across the stack.
    0:20:25 But I think this next wave is a mix of B2B and consumer.
    0:20:31 And then I think the wave after that is very large enterprise adoption.
    0:20:38 And so I think AI is dramatically underhyped because most enterprises have not done anything
    0:20:38 in it.
    0:20:42 And that’s where all the money is, all the changes, all the impact is, all the jobs, everything,
    0:20:43 right?
    0:20:45 It’s a big 80-20 rule of the economy.
    0:20:48 And that’s coming, right?
    0:20:49 And that hasn’t even hit yet.
    0:20:56 Are there any historical parallels to anything that you can think of that map to artificial
    0:20:57 intelligence or AGI?
    0:21:06 I think the thing that people misunderstand about artificial intelligence is that, you know,
    0:21:09 people are kind of viewing it as what you’re selling as like a cool tool to help you with
    0:21:10 productivity or whatever it is.
    0:21:14 I think in a couple of years, we’ll start thinking about it as we’re selling units of cognition,
    0:21:16 right?
    0:21:20 We’re selling bits of person time or person equivalent to do stuff for us.
    0:21:27 I’m going to effectively hire 20 bot programmers to write code for me to build an app, or I’m going
    0:21:34 to hire an AI accountant, and I’m going to basically rent time off of this unit of cognition.
    0:21:39 On the digital side, it really is this shift from you’re selling tools to you’re selling
    0:21:42 effectively white-collar work.
    0:21:47 On the robotic side, you’ll probably have some form of like robot minutes or something.
    0:21:52 You’ll probably end up with some either human form robots or other things that will be doing
    0:21:54 different forms of work on your behalf.
    0:21:57 And, you know, potentially you buy these things or maybe you rent them, you know, it’ll be
    0:21:59 interesting to see what business models emerge around it.
    0:22:01 What scares you about the future?
    0:22:03 That’s a big question.
    0:22:04 Along what dimension?
    0:22:07 Wherever you want to take it.
    0:22:08 Like what scares you about AI?
    0:22:10 Do you have any fears about AI?
    0:22:14 I think that I have opposing fears.
    0:22:20 In the short run, I worry that there’s the real chance to kind of strangle the golden goose,
    0:22:20 right?
    0:22:28 I do think AI and this wave of AI is the single biggest potential motivator for versions of global
    0:22:31 advancements in health and education and all the things that really matter fundamentally.
    0:22:37 And there’s some really great papers from the 80s that basically show that one-on-one tutoring,
    0:22:42 for example, will increase performance by one or two standard deviations, right?
    0:22:44 You get dramatically better if you have a one-on-one tutor for something.
    0:22:49 And if you actually look through history and you look at how Alexander the Great was tutored
    0:22:54 by Aristotle and all these things, there’s a lot of kind of prior examples of people actively
    0:22:56 doing that on purpose for their kids if they can afford it.
    0:23:00 This AI revolution is a great example of something that could basically provide that for every child
    0:23:04 around the world as long as they have access to any device, which is most people at this
    0:23:04 point, right?
    0:23:05 Globally.
    0:23:10 So from an education system perspective, a healthcare system perspective, it’s a massive
    0:23:10 change.
    0:23:13 So in the short run, I’m really worried that people are going to constrain it and strangle
    0:23:17 it and prevent it from happening because I think it’s really important for humanity.
    0:23:23 In the long run, there’s always these questions of, you know, at what point do you actually consider
    0:23:24 something sentient versus not?
    0:23:25 Is it a new life form?
    0:23:26 Like, is there species competition?
    0:23:29 You know, there’s those sorts of questions, right?
    0:23:30 In the very long run.
    0:23:32 Without robots, you could say, well, you just unplug the data center.
    0:23:33 Who cares?
    0:23:34 You know, it doesn’t matter.
    0:23:38 If you do have robots and other things, then it gets a little bit harder, maybe.
    0:23:43 At what point do you think we’re going to, AI is going to start solving problems that we
    0:23:48 can’t solve in the sense of a lot of what it’s doing today is organizing logic on a human
    0:23:49 level equivalent.
    0:23:50 It’s not being like…
    0:23:52 No, it’s already surpassed us on many things, right?
    0:23:57 Like, just even look at how people play Go now and the patterns they learned off of AI,
    0:23:58 which can beat any person at Go.
    0:24:03 I mean, gaming is a really good example of that, where every wave of gaming advancements where
    0:24:07 you pitted AI against people, people said, well, fine, they beat people at checkers, but
    0:24:09 they’ll never beat them at chess.
    0:24:11 And then they beat them at chess and say, well, fine, chess, but they’ll never beat them at
    0:24:12 Go.
    0:24:13 They beat them at Go.
    0:24:16 And they’re like, well, what about complex games where there’s bluffing?
    0:24:17 They’ll never beat them at poker.
    0:24:18 And then Noam Brown had his poker paper.
    0:24:20 And they say, well, okay, poker.
    0:24:22 Well, they’ll never beat them at things like diplomacy, where you’re manipulating people
    0:24:23 against each other.
    0:24:27 And then, you know, a Facebook team solved diplomacy, right?
    0:24:31 And so gaming is a really great example where you have superhuman performance against every
    0:24:31 game now.
    0:24:35 And you see that in other aspects of things as well.
    0:24:40 I guess where my mind was going is in terms of mathematical problems.
    0:24:43 I mean, we’ve solved a couple maybe that we haven’t been able to solve, but we haven’t
    0:24:51 made real leaps or biology or health or longevity, like where, you know, here’s the, not the solution
    0:24:56 maybe to Alzheimer’s because that’s like a big leap, but maybe it’s like, you’re not looking
    0:24:57 in the right area.
    0:24:59 You need to research in this area more.
    0:25:01 Like when is that sort of advancement coming?
    0:25:02 Yeah, I think it’s a really good question.
    0:25:06 I mean, AI is already having some interesting advancements in biology, right?
    0:25:12 The Nobel Prize this past year in biology went to Demas and a few other people who built
    0:25:16 predictive models using AI about how proteins will fold, right?
    0:25:20 And so I think it’s already being recognized as something that’s impacting the field at the
    0:25:21 point where it gets a Nobel.
    0:25:26 The hard part with certain aspects of biology and protein folding is a good counter example.
    0:25:27 We actually have very good data.
    0:25:31 You had tens of thousands or maybe hundreds of thousands of crystal structures.
    0:25:34 You had solved structures for all these proteins and you could use that to train the model.
    0:25:35 Right.
    0:25:41 If you look at it, about half or more than half of all biology research in top journals is
    0:25:42 not reproducible.
    0:25:44 So you have a big data problem.
    0:25:47 Half the data is false.
    0:25:48 It’s incorrect.
    0:25:49 Right.
    0:25:53 And this is actually something that Amgen published a couple of years ago where they showed this
    0:25:56 because they weren’t able to reproduce cancer findings in their lab because they’re trying
    0:25:57 to develop a drug.
    0:26:00 And they’re like, wait a minute, this thing we thought could turn into a drug isn’t real.
    0:26:01 Right.
    0:26:06 And so there’s this really big replication issue in certain sciences.
    0:26:08 Isn’t that part of the advantage for AI then?
    0:26:10 Like, I’m thinking out loud here.
    0:26:10 Sure.
    0:26:15 Like, if I uploaded all of the Alzheimer’s papers to AI.
    0:26:16 Yeah.
    0:26:18 And it would be like, these ones aren’t replicatable.
    0:26:20 There’s mathematical errors here.
    0:26:21 This looks like fraud.
    0:26:24 But all of these things have generated future research.
    0:26:28 So what you’re doing is you’re being like, oh, you’ve spent billions of dollars on this.
    0:26:33 That’s likely, not like statistically, it’s probably not going to yield results.
    0:26:35 You should focus your attention here.
    0:26:37 And that would have a huge impact on…
    0:26:37 Yeah.
    0:26:40 I think there’s almost like three different things that are mixed in here.
    0:26:42 One is just fraud.
    0:26:44 You know, you fudged an image, you’re reusing it, whatever.
    0:26:46 I think AI is wonderful for that.
    0:26:51 And I actually think, and I’m happy to, if anybody who’s listening to this wants to get
    0:26:55 sponsored, or maybe we should do a competition or something to basically build like fraud detectors
    0:26:56 using AI or plagiarism detectors.
    0:26:58 You could do it for liberal arts as well as sciences, right?
    0:26:58 Yeah.
    0:27:00 And I bet you’d uncover a ton of stuff.
    0:27:05 Separate from that, there’s people publishing things that are just bad.
    0:27:08 And the question is, is it bad because they ignored other data?
    0:27:10 Did they throw out data points?
    0:27:13 How would you know as an AI system, right?
    0:27:15 That somebody threw out half their data to publish a paper.
    0:27:21 And so there’s other issues around how science is done right now.
    0:27:25 Or you just rush it and you have the wrong controls, but it still gets published because
    0:27:26 it’s a hot field.
    0:27:26 That happens a lot.
    0:27:31 If you look during COVID, like there were so many papers that in hindsight were awful papers,
    0:27:34 but they got rushed out because of COVID.
    0:27:37 And unless somebody goes back and actually redoes the experiment and then publishes it,
    0:27:40 they read it and it didn’t work, which nobody does because nobody’s going to publish it for
    0:27:40 you.
    0:27:42 How do you know that it’s not reproducible?
    0:27:45 And so that’s part of the challenge in biology.
    0:27:48 And so the biology problem isn’t, can an AI model do better?
    0:27:49 I’m sure it could.
    0:27:54 The biology problem is how do you create the data set that actually is clean enough and has
    0:27:56 high enough fidelity that you can train a model that then goes and cleans everything
    0:27:57 else up, right?
    0:27:58 And it’s doable.
    0:27:59 Like all these things are very doable.
    0:28:00 You just have to go and do it.
    0:28:01 And it’s a lot of work.
    0:28:04 If you look at things like math and physics and other things like that, people are just
    0:28:06 starting to train models against that now.
    0:28:09 So I do think we’ll, in the coming years, see some really interesting breakthroughs there.
    0:28:15 Do you think that’ll be rapid or do you, like how will those breakthroughs happen?
    0:28:17 Yeah, it’s kind of the same thing.
    0:28:22 You kind of need to figure out what’s the data set you’re using, what kind of model and
    0:28:25 model architecture you’re using, because different architectures seem to work better or worse for
    0:28:26 certain types of problems as well.
    0:28:30 Like the protein folding ones have three or four different types of models that often get
    0:28:32 mixed in, at least traditionally.
    0:28:35 A lot of them have moved to these transformer backbones, but then they’re augmented by other
    0:28:36 things.
    0:28:40 So it’s a little bit of like, do you have enough and the right data?
    0:28:43 Do you have the right model approach?
    0:28:44 And then can you just keep scaling it?
    0:28:48 Walk me through why I’m wrong here.
    0:28:51 Like, I’m just, you know, what came to mind when you were saying this is like, we’re training
    0:28:53 AI based on data.
    0:28:55 So it’s like, here’s how we’ve solved problems in the past.
    0:28:57 This is how you’re likely to solve it in the future.
    0:29:02 But if I remember correctly, DeepMind trained Go by just being like, here are the rules.
    0:29:06 We’re not actually going to show you people that have played before.
    0:29:10 And that led to the creativity that we now see.
    0:29:12 Yeah, that’s called self-play.
    0:29:15 And as long as you have enough rules, you can do it.
    0:29:18 You need a utility function you’re working against, right?
    0:29:21 And so in the context of a game, it’s winning the game.
    0:29:23 And there’s very specific rules of the game.
    0:29:24 You know when to flip over the Go piece.
    0:29:26 You know what winning means, right?
    0:29:30 And so it’s easy to train against that because you have a function to select against.
    0:29:31 This game you did well.
    0:29:32 This game you did badly.
    0:29:35 Here’s positive feedback or negative feedback to the model.
    0:29:37 They’re starting to do that more and more.
    0:29:40 So if you look at the way people are thinking about models now and scaling them, there’s three
    0:29:41 or four components to it.
    0:29:42 One is ongoing data scale.
    0:29:44 Second is the training cluster.
    0:29:46 People always talk about all the money they’re spending on GPUs.
    0:29:48 The third is reasoning modules.
    0:29:53 And that’s the new stuff from OpenAI in terms of 01 and 03 and all these things.
    0:30:01 There’s other forms of time of inference-related optimizations and how do you do them and some
    0:30:03 aspects eventually of this self-play.
    0:30:09 And some of the places where that may really come into focus soon is coding because you
    0:30:11 can push code and you can see if it runs and you can see what errors are thrown.
    0:30:16 And there’s more stuff you can do in domains where you have a clear output you’re shooting
    0:30:18 for and that you can test against it.
    0:30:19 And there’s rapid feedback.
    0:30:21 And there’s rapid feedback.
    0:30:21 And that’s the key.
    0:30:25 How quickly can you get feedback to keep training the system and iterating?
    0:30:27 What happens when I give an AI a prompt?
    0:30:30 Like what happens on the inside of that?
    0:30:32 What’s the difference between a good prompt and a bad prompt?
    0:30:37 Like does it basically take my prompt and break it into reasoning steps that a human would
    0:30:38 use?
    0:30:42 Like first I do this, second I do this, third I do this, and then I give the output.
    0:30:47 And then the follow-on to this is like what can we do to better prompt AI to get better
    0:30:47 outcomes?
    0:30:48 Yeah, great question.
    0:30:53 So a lot of the people working on agents have basically built what you’re describing, which
    0:30:59 is something that will take a complex task, break it down into a series of steps, store those
    0:31:01 steps, and then go back to them as you get output.
    0:31:03 So you’re actually chaining a model.
    0:31:07 You’re pinging it over and over with the output of the prior step and asking it now to do the
    0:31:07 next step.
    0:31:10 So one approach to that is you literally break it up into 10 pieces.
    0:31:15 If it’s a simple problem and you’re just like write me a limerick with XYZ characteristics,
    0:31:19 then the model can just do that in a single sort of call to the model.
    0:31:24 But if you’re trying to do something really complex, you know, book me a flight or find
    0:31:25 me and book me a flight to Mexico.
    0:31:26 It’s like, okay, first I need to find the flight.
    0:31:30 And so that means I need to go to this website and then I need to interact with the website
    0:31:30 and pull the data.
    0:31:32 Then I need to analyze that information.
    0:31:34 And then I have to figure out what fits with your trip.
    0:31:37 And then I, you know, I go through the booking steps and then I get the confirmation.
    0:31:41 So it really depends on what you’re asking the model to do.
    0:31:44 When I think of a model, though, I don’t think of an agent.
    0:31:46 I just think, well, I can’t AI do that.
    0:31:51 Like, why do I need a specific type of AI to book a flight to Mexico?
    0:31:53 Why can’t ChatGPT just do it?
    0:32:02 ChatGPT in its current form, or at least in the simplest form, is effectively interrogating
    0:32:05 a mix of like a logic engine and a knowledge corpus, right?
    0:32:10 It’s like a thing that will look at what it knows and based on that, provide you with some
    0:32:11 output.
    0:32:14 That’s a little bit different from asking somebody to take an action.
    0:32:18 And that’s similar to if I was talking to you and I said, hey, where’s a nice place to
    0:32:19 go?
    0:32:23 And you didn’t say, oh, you should go to Cabo or you should go to wherever, right?
    0:32:27 That’s different for me saying, hey, could you get me there, right?
    0:32:30 And you have to go to the computer and load up the website and book it for it.
    0:32:32 It’s the same thing for AI, right?
    0:32:37 And so right now we have AIs that are very capable at understanding language, synthesizing
    0:32:44 it, manipulating it, but they don’t have this remembrance of all the steps that they’ve
    0:32:45 taken and will take.
    0:32:49 And so you need to overlay that as another system on top of it.
    0:32:53 And you see this a lot in the way your brain works, right?
    0:32:56 You have different parts of your brain that are involved with vision and understanding
    0:32:57 it.
    0:32:59 You have different parts of your brain for language.
    0:33:01 You have different parts of your brain for empathy, right?
    0:33:05 You have mirror neurons that help you empathize with somebody or relate to them.
    0:33:10 So your brain is a bunch of modules strung together to be able to do all sorts of complex
    0:33:11 tasks, be they cognitive or physical.
    0:33:16 And one could assume that over time you end up with roughly something like that as well
    0:33:18 for certain forms of AI systems.
    0:33:21 How are you using AI today?
    0:33:23 I use it a lot.
    0:33:32 I use it for everything from, you know, like I’ll go to a conference and I’ll dump the
    0:33:36 names of the attendees in and ask like, who should I chat with based on these criteria?
    0:33:38 And could you pull background on them?
    0:33:41 You know, obviously a lot of people use it for coding right now or coding related tasks.
    0:33:45 I use it for a lot of what I’m known as like regexes, regular expansions.
    0:33:49 It’s like if I want to pull something out of certain types of data, I’ll do that sometimes.
    0:33:53 So there’s all sorts of different uses for it.
    0:33:56 What have you learned about prompting that more people should know?
    0:34:03 I think a lot of people, and I’m by no means like a, you know, there’s these people whose
    0:34:05 jobs are called prompt engineering and that’s all they do.
    0:34:11 I think fundamentally a lot of it just comes down to like, what are you specifically asking
    0:34:12 and can you create enough specificity?
    0:34:16 And sometimes you can actually add checks into the system where you say, go back and double
    0:34:19 check this just to make sure that you didn’t omit something because there are enough errors
    0:34:22 sometimes depending on which model you’re using and for what use case and everything else that
    0:34:28 if you put in simple safeguards of, hey, generate a table of XYZ as output, but then go back
    0:34:31 and double check that these two things are true, I think it’s helped me clean up a lot of things
    0:34:32 that would normally have been errors.
    0:34:35 It’s almost like adding a test case.
    0:34:36 Yeah, yeah.
    0:34:40 Basically, if you think about it as like a smart intern, you know, often with your intern,
    0:34:43 you say, okay, go do this thing, but why don’t you double check these three things about it?
    0:34:47 And as the models get more and more capable, they’ll be less like an intern and more like
    0:34:51 a junior employee, and then they’ll be like a senior employee, and then they’ll be like
    0:34:54 a manager and they’ll kind of, you know, as the models get better and better and the
    0:34:56 capabilities get stronger, you’ll see all these other things emerge.
    0:34:59 Where do you see the bottlenecks today?
    0:35:02 And like what comes to mind for me are different aspects of AI.
    0:35:09 So you have, from going all the way up the stack, you have electricity, you have compute,
    0:35:12 you have LLMs, you have data.
    0:35:17 Where do you see the bottlenecks being, where’s the biggest bang for the buck?
    0:35:19 Like what’s preventing this from going faster?
    0:35:22 You know, it’s a really interesting question.
    0:35:27 And I think there’s people who are better versed than I am in it because there’s this ongoing
    0:35:30 question of when does scaling run out for which of those things, right?
    0:35:34 When do we not have enough data to generate the next versions of models or do we just use
    0:35:35 synthetic data and will that be sufficient?
    0:35:37 Or how big of a training cluster can you actually get to economically?
    0:35:42 You know, how do you fine-tune or post-train a model and at what point does that not yield
    0:35:43 as many results?
    0:35:46 That said, each one of these things has its own scaling curves.
    0:35:48 Each one of these seems to still be working quite well.
    0:35:52 And then if you look at a lot of the new reasoning stuff that OpenAI and others have been working
    0:35:53 on, Google’s been working on some stuff here as well.
    0:35:59 When you talk to people who work on that, they feel that there’s still enormous scaling loss
    0:36:00 for that still left, right?
    0:36:02 Because those are just brand new things that just rolled out.
    0:36:06 And so these sort of reasoning engines have their own big curve to climb as well.
    0:36:11 So I think we’re going to see two or three curves sort of simultaneously continue to inflect.
    0:36:19 Is this the first real revolution where incumbents have an advantage?
    0:36:23 And I say that because data costs money, compute costs money, power costs money.
    0:36:24 Yeah.
    0:36:30 And it sort of favors the Googles, the Microsofts, the people with a ton of capital.
    0:36:31 Yeah.
    0:36:36 I think in general, every technology wave has a differential split of outcome for incumbents
    0:36:36 versus startups.
    0:36:40 So the internet was 80% startup value.
    0:36:41 It was Google.
    0:36:42 It was Amazon.
    0:36:45 You know, it was all these companies we now know and love.
    0:36:46 Meta, you know.
    0:36:54 And then mobile, the mobile revolution was probably 80% incumbent value or 90%, right?
    0:36:59 And so that was mobile search was Google and mobile CRM was Salesforce and mobile whatever
    0:37:00 was that app you were already using.
    0:37:05 And the things that emerged during that revolution of startups were things that took advantage of the
    0:37:07 unique characteristics that were new to the phone.
    0:37:08 GPS.
    0:37:09 So you had Uber.
    0:37:11 Everybody has a camera.
    0:37:12 You have Instagram, et cetera, right?
    0:37:17 And so the things that became big companies in mobile that were startups were able to do
    0:37:20 it because they took advantage of something new that the incumbents didn’t necessarily have
    0:37:21 any provenance over.
    0:37:26 Crypto was 100% or roughly 100% startup value, right?
    0:37:29 It’s Coinbase and it’s the tokens and everything else.
    0:37:33 So you kind of go through wave by wave and you ask, what are the characteristics that make
    0:37:34 something better or worse?
    0:37:38 And if you actually look at self-driving, which was sort of an earlier AI revolution in some
    0:37:43 sense, the two winners, at least in the West, seem to be Tesla, which was an incumbent car
    0:37:47 maker in some sense, by the point that they were willing to step out, and Google through
    0:37:47 Waymo.
    0:37:51 So two incumbents won in self-driving, which I think is a little bit under discussed because
    0:37:54 we had like two dozen self-driving companies, right?
    0:37:58 Wouldn’t that make sense, though, because they have the most data in the sense of like
    0:38:04 Tesla acquires so much data every day and now the way that they’ve set up full self-driving,
    0:38:07 my understanding is it’s gotten really good in the last six months.
    0:38:12 One of the reasons is they stopped coding, basically, and they started feeding the data into AI and
    0:38:15 having the AI generate the next version effectively.
    0:38:19 Yeah, a lot of the early self-driving systems were basically people writing a lot of kind of
    0:38:20 edge case heuristics.
    0:38:23 So you’d almost write a rule if X happens, you do Y or some version of that.
    0:38:26 And they moved a lot of these systems over to just end-to-end deep learning.
    0:38:31 And so this modern wave of AI has really taken over the self-driving world in a really strong
    0:38:33 way that’s really helped these things accelerate, to your point.
    0:38:36 And so Waymo similarly has gotten dramatically better recently.
    0:38:38 So I think all that’s true.
    0:38:43 I guess it’s more of a question of when does that sort of scale matter and why wasn’t there
    0:38:46 anybody who was able to partner effectively with an existing automotive company?
    0:38:49 What in other things happen in the market?
    0:38:52 For this current wave of AI, it really depends on the layer you’re talking about.
    0:38:56 And I think there’s going to be enormous value for both incumbents and startups.
    0:39:01 On the incumbent side, it really looks like the foundation model companies are either paired
    0:39:04 up or driven by incumbents.
    0:39:05 Maybe one or two kind of examples.
    0:39:09 So, you know, OpenAI is roughly partnered with Microsoft.
    0:39:10 Microsoft also has its own efforts.
    0:39:13 Google is its own partner in some sense, right?
    0:39:16 Amazon has partnered with Anthropic.
    0:39:20 Obviously, Facebook has Llama, the open source model.
    0:39:26 But I think for three of the four, and then there’s X.EI, which, you know, is Elon Musk’s just
    0:39:32 sort of ability to execute in such an insane way that’s really driving it and access to capital
    0:39:33 and all the rest.
    0:39:38 But if you look at it, and I wrote a blog post about this maybe two, three years ago, which
    0:39:40 is basically, what’s the long-term market structure for that layer?
    0:39:46 And it felt like it had to be an oligopoly or, you know, at most an oligopoly.
    0:39:48 And the reason was this point that you made about capital.
    0:39:52 And back then, it costs, you know, tens of millions to build a model.
    0:39:57 But if you extrapolated the scaling curve, you’re like, every generation is going to be a few
    0:39:58 X to 10 X more.
    0:40:02 And so, eventually, you’re talking about billions, tens of billions of dollars, not that many
    0:40:03 people can afford it.
    0:40:06 And then you ask, what’s the financial incentive for funding it?
    0:40:10 And the financial incentive for the cloud businesses is their clouds, right?
    0:40:14 If you look at Azure’s last quarter, I think it was like a $28 billion quarter or something
    0:40:14 like that.
    0:40:19 I think they said that 10 to 15% of the lift on that was from AI being sold on the cloud.
    0:40:21 So, that’s what?
    0:40:23 One and a half to three billion, a quarter, right?
    0:40:28 So, the financial incentive for Microsoft to fund open AI is it feeds back into its cloud.
    0:40:30 It feeds back in other ways, too, but it feeds back to its cloud.
    0:40:36 And so, I don’t think it’s surprising that the biggest funders of AI today, besides sovereign
    0:40:39 wealth, has been clouds because they have a financial incentive to do it.
    0:40:40 And people really miss that.
    0:40:45 So, I think that that is part of what really helped lock in this oligopoly structure early
    0:40:49 is you had enormous capital scale going to a handful of the best players through these
    0:40:49 cloud providers.
    0:40:52 And so, the venture capitalists would put hundreds of millions of dollars into these companies.
    0:40:54 The clouds put tens of billions in.
    0:40:55 Yeah.
    0:40:56 And that’s the difference.
    0:41:04 And I guess the optimism there is that I can go use the full scale of AWS or Azure or
    0:41:07 Google and just rent time.
    0:41:09 So, I don’t need to make the capital investments.
    0:41:10 I don’t need to run the data center.
    0:41:11 I don’t need to.
    0:41:13 Well, you could have done that either way, right?
    0:41:16 You didn’t have to take money from them because they’re happy to be a customer.
    0:41:17 That’s what I’m saying, right?
    0:41:21 So, like the optimism is like you can compete with them now because you’re just competing
    0:41:22 on ideas.
    0:41:24 You have access to the structure.
    0:41:25 Yeah.
    0:41:25 Yeah.
    0:41:28 And you would have done that no matter what, just given that everything moved to clouds,
    0:41:30 like these third-party clouds that you can run on.
    0:41:35 So, that’s enabling, but at least for these sort of language models, they’re increasingly
    0:41:37 just a moat due to capital scale.
    0:41:41 Do you think that we just end up with like three or four and they’re all pretty much equivalent?
    0:41:43 Yeah, I’m not sure.
    0:41:45 I think you can imagine two worlds.
    0:41:47 World one is where you have an asymptote.
    0:41:51 Eventually, things kind of all flatline against some curve because you can only scale a cluster
    0:41:53 so much, you only have so much data or whatever.
    0:41:56 In which case, eventually, things should converge really closely over time.
    0:42:00 And in general, things have been converging faster than not across the major model platforms
    0:42:01 already.
    0:42:07 Where a second world is, if you think about the capability set built into each AI model,
    0:42:12 if you have something that’s far enough ahead and it’s very good at code and it’s very good
    0:42:16 at data labeling and it’s very good at doing a lot of the jobs that allow you to build the
    0:42:20 next model really fast, then eventually you may end up with a very strong positive feedback
    0:42:25 loop for whoever’s far enough ahead that their model always creates the next version of the
    0:42:26 model faster than anybody else.
    0:42:28 And then you maybe have liftoff, right?
    0:42:32 Maybe that’s the thing that ends up dramatically far ahead because every six months becomes more
    0:42:33 important than the last five years.
    0:42:38 And so, there’s another world you could imagine where you’re in a liftoff scenario where there’s
    0:42:41 a feedback loop of the model effectively creating its next version.
    0:42:47 So, GPT-5 or 7 or whatever, GPT-7 would create GPT-8, which would help create GPT-9, which
    0:42:48 would even faster create GPT-10.
    0:42:54 And at that point, you have an advantage, but the advantage is expanding at the velocity at
    0:42:55 which you’re creating the next model.
    0:42:55 Correct.
    0:43:00 Because GPT-10 perhaps is so much more capable than 9 that everybody else is at 9, it’s already
    0:43:00 building 11.
    0:43:04 And it can build it faster, smarter, et cetera, than everybody else.
    0:43:09 And so, it really comes down to what proportion of the model building task or model training
    0:43:12 and building task is eventually done by AI itself.
    0:43:16 Spring is here and you can now get almost anything you need delivered with Uber Eats.
    0:43:17 What do we mean by almost?
    0:43:20 You can’t get a well-groomed lawn delivered, but you can get chicken Parmesan delivered.
    0:43:21 Sunshine?
    0:43:21 No.
    0:43:22 Some wine?
    0:43:23 Yes.
    0:43:29 What do you think of Facebook?
    0:43:34 They’ve spent, I don’t know, 50, 60 billion and they’ve basically given it away to society.
    0:43:35 Yeah.
    0:43:35 Yeah.
    0:43:39 I’ve been super impressed by what they’ve done with Llama.
    0:43:40 I think open source is incredibly important.
    0:43:43 And why is open source important?
    0:43:45 It does a couple of things.
    0:43:51 One is it levels a playing field for different types of uses of this technology and it makes
    0:43:53 it globally available in certain ways that’s important.
    0:43:59 Second, it allows you to take out things that you may not want in there and because it’s
    0:44:01 open weights and it’s open source.
    0:44:08 So, if you’re worried about a specific political bias or a specific cultural outlook, because
    0:44:13 it’s really interesting if you look at the way people talk about norms and what should be
    0:44:17 built into models and safety and all the rest, it’s like, who are you to determine all
    0:44:22 of global norms with your own values, right?
    0:44:25 That’s a form of cultural imperialism if you think about it, right?
    0:44:28 You’re basically imposing what you think on everybody else.
    0:44:32 And so, open source models gives you a bit more leeway in terms of being able to retrain
    0:44:39 a model or have it reflect whatever norms of your country or your region or whatever lens
    0:44:40 on that you want to take.
    0:44:42 So, I think it’s also important from that perspective.
    0:44:49 As an investor, what’s the ROI on a $1,600 billion open source model?
    0:44:53 How do you think through what Facebook is trying to do or accomplish?
    0:44:57 Is it just like, I don’t want the competitors to get too far ahead?
    0:45:00 I don’t know how meta specifically is thinking about it.
    0:45:03 So, I think I’d be sort of talking out of turn if I just made some stuff up.
    0:45:09 I think that in general, there’s been all sorts of times where open source has been very important
    0:45:10 strategically for companies.
    0:45:15 And if you actually look at it, almost every single major open source company has had a
    0:45:17 giant institutional backer.
    0:45:20 IBM was the biggest funder of Linux in the 90s as a counterbalance to Microsoft.
    0:45:27 And the biggest funders of all the open source browsers are Apple and Google with WebKit.
    0:45:31 And you just go through technology wave after technology wave, and there’s always a giant
    0:45:32 backer.
    0:45:35 And maybe the biggest counter to that is Bitcoin and all the crypto stuff.
    0:45:40 And you could argue that they’re their own backer through the token, right?
    0:45:43 So, Bitcoin financially effectively has fueled the development of Bitcoin.
    0:45:49 It’s kind of paid for itself in some sense as an open source tool or open source sort of
    0:45:50 form of money.
    0:45:52 You know, I don’t know why AI would be different.
    0:45:58 I, a couple years ago, was trying to extrapolate who is the most likely party to be the funder
    0:46:00 of open source AI.
    0:46:04 And back then, I thought it would be Amazon, because at the time, they didn’t have a horse
    0:46:07 in the race like Microsoft and Google, or maybe be NVIDIA.
    0:46:12 And Meta was kind of on the list because of all the money they have, but in prowess and
    0:46:15 engineering and fair, and, you know, they have a lot of great things, but they weren’t the
    0:46:17 one I would have guessed as the most likely.
    0:46:19 They were on the list, but they weren’t the most likely.
    0:46:23 And then there’s other players with tons of money, and tons of capabilities.
    0:46:25 And the question is, are they going to do anything?
    0:46:26 What does Apple do?
    0:46:27 What does Samsung do?
    0:46:31 You know, there’s like half a dozen companies that could still do really interesting things
    0:46:32 if they wanted to.
    0:46:33 And the question is, what are they going to do?
    0:46:39 How would you think about sort of the big players and who is best positioned for the
    0:46:41 next two to three years?
    0:46:42 How would you rank them?
    0:46:44 In terms of AI or in terms of other things?
    0:46:46 In terms of AI.
    0:46:47 Yeah.
    0:46:53 Like who’s most likely to accrue some of the advantages of AI?
    0:46:59 Yeah, it’s kind of hard because AI is the only market where the more I learn, the less I
    0:47:00 know.
    0:47:02 And in every other market, the more I learn, the more I know.
    0:47:05 And the more predictive value, or the more I’m able to predict things.
    0:47:06 And I can’t predict anything anymore.
    0:47:09 You know, I feel like every six months, things change over so rapidly.
    0:47:13 You know, fundamentally, there’s a handful of companies in the market that are doing very
    0:47:14 well.
    0:47:21 Obviously, there’s Google, there’s Meta, there’s OpenAI, there’s Microsoft, Anthropic, and AWS
    0:47:24 or Anthropic, X.AI.
    0:47:27 You know, Mistral has done some interesting things over time.
    0:47:30 So I think there’s like a handful of companies that are the ones to watch.
    0:47:32 And the question is, how does this market evolve?
    0:47:33 Does it consolidate or not?
    0:47:34 Like what happens?
    0:47:37 How do you think about regulation around AI?
    0:47:38 Yeah.
    0:47:43 So there’s basically like three or four forms of AI safety that people talk about and they
    0:47:44 kind of mix or complate them.
    0:47:47 The first form of AI safety is almost what I call like digital safety.
    0:47:48 It’s like, will the thing offend you?
    0:47:51 Or will there be hate content or other things?
    0:47:55 And there’s actually a lot of rules that already exist around hate speech on the internet or hate
    0:47:58 speech in general or, you know, what’s free speech or not and how you should think about
    0:47:58 all these things.
    0:48:00 So I’m less concerned about that.
    0:48:01 I think people will figure that out.
    0:48:06 There’s a second area, which is almost like physical safety, which is will you use AI to
    0:48:07 create a virus?
    0:48:09 Will you use AI to derail a train?
    0:48:10 You know, et cetera.
    0:48:15 And similarly, like when I look at the arguments made about how it will create a biological
    0:48:18 virus and et cetera, et cetera, like you can already do that, right?
    0:48:24 The protocols for cloning and PCR and all this, it’s all on the internet.
    0:48:25 It’s all posted by major labs.
    0:48:26 It’s in all the textbooks.
    0:48:30 Like that’s not new knowledge that people can’t just go and do right now if they really wanted
    0:48:30 to.
    0:48:33 So I don’t know why that matters in terms of AI.
    0:48:41 And then the third area is sort of this existential safetyism, like AI will become self-aware and
    0:48:42 destroy us, right?
    0:48:45 And when people talk about safety, they mix those three things.
    0:48:48 They conflate them and therefore they say, well, eventually maybe something terrible happens
    0:48:50 here, so we better shut everything else down.
    0:48:52 While other people are just saying, hey, I’m worried about hate speech.
    0:48:56 And so I think when people talk about safety, they have to really define clearly what they
    0:48:56 mean.
    0:49:00 And then they have to create a clear view of why it’s a real concern.
    0:49:04 It’s sort of like if I kept saying, I think an asteroid could at some point hit the earth
    0:49:06 and therefore we better do X, Y, Z.
    0:49:07 We should move the earth or whatever.
    0:49:11 You know, it’s just at some point these things get a little bit ridiculous in terms of safetyism.
    0:49:16 There’s actually a broader question societally of like why has society become so risk averse
    0:49:17 in certain ways and so safety centric?
    0:49:20 And it impacts things in all sorts of ways.
    0:49:22 I’ll give you a dumb example.
    0:49:28 After what age does the data suggest that a child doesn’t need a special seat?
    0:49:29 They can just use a seatbelt.
    0:49:33 I think it’s like 10 or 12, isn’t it?
    0:49:37 Well, so in California, for example, the law is up until age eight.
    0:49:37 Okay.
    0:49:40 You have to be in a booster seat or a car seat or whatever.
    0:49:46 If you actually look at crash data, real data, and people have now reproduced this across
    0:49:48 multiple countries, multiple time periods.
    0:49:49 It’s the age of two.
    0:49:50 Oh, wow.
    0:49:53 So for six extra years, we keep people in booster seats and car seats and all that,
    0:49:55 at least against the data, right?
    0:49:55 Okay.
    0:49:58 The Freakonomics podcast actually had a pretty good bit on this.
    0:50:02 And there’s like multiple papers now that reproducibly show this retrospectively.
    0:50:03 You just look at all the crashes.
    0:50:04 That’s crazy.
    0:50:04 Yeah.
    0:50:05 So why do we do it?
    0:50:05 Safety.
    0:50:07 But it’s not safe.
    0:50:08 Exactly.
    0:50:09 But it’s positioned as safe.
    0:50:11 As a parent, of course, you want to protect your children.
    0:50:11 No, seriously, right?
    0:50:14 And so, but then it has other implications.
    0:50:17 It’s like you can’t easily transport the kids in certain scenarios because you don’t have
    0:50:22 the car seat or, you know, you can only fit so many car seats in a car and it’s a pain
    0:50:22 in the butt.
    0:50:24 And do you upgrade the car if you want more kids?
    0:50:25 And can you afford it?
    0:50:27 And, you know, so it has all these ramifications.
    0:50:33 And it’s because I think, A, it’s lucrative for the car seat companies to sell more car seats
    0:50:34 for longer, right?
    0:50:35 You get an extra six years on the kid or whatever.
    0:50:39 Parents will, of course, say, I want safety no matter what.
    0:50:44 And certain legislatures are happy to just, you know, legislate it.
    0:50:48 So I think there’s lots and lots and lots of examples of that in society if you start picking
    0:50:51 at it and you realize it pervades everything.
    0:50:52 It pervades aspects of medicine.
    0:50:55 It pervades things like AI now.
    0:50:56 It’s just, it’s everywhere.
    0:51:03 There’s one in Ottawa that I see on mornings when there’s schools around the, I don’t know,
    0:51:04 five or six blocks of a school.
    0:51:07 They basically have crossing guards everywhere now.
    0:51:13 So it’s basically, even for high schools, like, so kids can’t walk to school on their
    0:51:19 own, which I think you think, oh, well, how do you argue with that, right?
    0:51:23 Like, and then I was thinking about this the other day because I was driving and, you know,
    0:51:27 I got stopped by one of these people and I was like, we’re just teaching kids that like
    0:51:28 they don’t even have to pay attention.
    0:51:30 They can look at their phone.
    0:51:32 The crossing guard is going to save them.
    0:51:36 And then if the crossing guard is not like they’re, we’re not developing ownership or
    0:51:37 agency in people.
    0:51:39 How do you think about that?
    0:51:44 I think it’s, I think it’s really bad for society at scale.
    0:51:48 I mean, it’s kind of like, there was a different wave of this, which was, you know, 10, 15 years
    0:51:53 ago with fragility and microaggressions and everything can offend you and you need to be super fragile
    0:51:53 and all this stuff, right?
    0:51:55 Which I think is very bad for, for kids.
    0:51:57 And I think that has a lot of mental health implications.
    0:52:03 The wave we’re in now, which is basically taking away independence, agency, risk-taking.
    0:52:09 I think that has some really bad downstream implications in terms of how people act, what they consider
    0:52:14 to be risky or not, and what that means about how they’re going to act in life and also their
    0:52:15 ability to actually function independently.
    0:52:16 So I agree.
    0:52:20 I think, I think all those things are things that we’ve accumulated over the last few decades
    0:52:21 that are probably quite negative.
    0:52:27 You’re one of the most successful investors that a lot of people have probably never heard
    0:52:27 of.
    0:52:32 One of the things that you’ve said is that most companies die from self-inflicted wounds and
    0:52:33 not competition.
    0:52:38 What are the most common self-inflicted wounds that kill companies?
    0:52:40 Yeah, I think there’s two or three of them.
    0:52:43 You know, it depends on the stage of the company.
    0:52:47 For a very early company, the two ways that they die is the founders start fighting and
    0:52:51 the team blows up, or they run out of money, which means they never got to product market
    0:52:51 fit.
    0:52:54 They never figured out something that they could build economically that people would care
    0:52:54 about.
    0:52:58 So for the earliest stages, that’s, that’s roughly everything.
    0:53:04 Every once in a while, you have some competitive dynamic, but the reality is most incumbent companies
    0:53:05 don’t care about startups.
    0:53:10 And startups have five, six years before an incumbent wakes up and realizes it’s a big deal and then
    0:53:11 tries to crush them.
    0:53:13 And sometimes that works.
    0:53:16 Sometimes you just end up with capped outcomes.
    0:53:19 So for example, you could argue Zoom and Slack got capped by Microsoft launching stuff into
    0:53:24 teams in terms of taking parts of the market or creating a more competitive market dynamic
    0:53:25 for them.
    0:53:29 You know, the other types of self-inflicted wounds, honestly, sometimes people get very competitor
    0:53:31 centric versus customer centric.
    0:53:33 Go deeper on that.
    0:53:35 I mean, there’s a lot of examples of that.
    0:53:41 Sort of like if you focus on your, your competitor too much, you stop doing your own thing.
    0:53:46 You stop building that thing the customer actually wants and you lose differentiation relative to
    0:53:47 your competitor.
    0:53:51 Or you start doing things that can hurt your competitor, but they don’t necessarily help
    0:53:51 you.
    0:53:54 And sometimes your competitor will retaliate.
    0:54:00 An example of that would be in the pharmaceutical distribution world.
    0:54:05 You know, 20 years ago, there was roughly three players that really mattered of any scale.
    0:54:08 And they used to go after each other’s market share really aggressively, which eroded all the
    0:54:10 pricing, which meant they were bad businesses.
    0:54:16 And at some point, I think one of them decided to stop competing for share, but just protect
    0:54:17 itself.
    0:54:20 And then the others copied it and suddenly margins went way up in the industry, right?
    0:54:24 They stopped being as focused on banging on each other and more just like, let me just
    0:54:26 build more services for my customers and let’s just focus on our own set.
    0:54:30 We’re all going to win a lot more that way, right?
    0:54:33 In some cases, yeah, if you have an oligopoly market, that’s usually where it ends up.
    0:54:38 Eventually, this is why people are so worried about collusion, right?
    0:54:42 Eventually, the companies decide, hey, we should be in a stable equilibrium instead of beating
    0:54:44 up on each other and shrinking margins.
    0:54:49 Scaling a company often means scaling the CEO.
    0:54:56 What have you learned about the ways that successful CEOs scale themselves and things that get in the
    0:54:57 way?
    0:54:58 Yeah, I think it’s two or three things.
    0:55:02 One is figuring out who else you need to fill out your team with and how much can you trust
    0:55:03 them and all the rest.
    0:55:08 And so one piece of it is very innovative founder CEOs always want to innovate and so
    0:55:10 they reinvent things that they shouldn’t reinvent.
    0:55:14 Like sales is like effectively process engineering that’s been worked through for decades.
    0:55:16 You don’t need to go reinvent sales.
    0:55:18 You know, you just hire a sales team and it’ll work just fine.
    0:55:21 So one aspect is getting out of your own way on reinvention.
    0:55:23 There’s certain things you want to rethink, but many of them you don’t.
    0:55:27 Part of it is hiring people who are going to be effective in those roles and more effective
    0:55:28 than you might be.
    0:55:31 Often you end up finding people who are complementary to you.
    0:55:39 Now that really breaks down during CEO succession because what happens is often the CEO will promote
    0:55:43 the person who’s their complement as the next CEO instead of finding somebody like them who
    0:55:47 can innovate and push on people and drive new products and new changes.
    0:55:52 And so often you see companies have a golden age under a founder and then decay.
    0:55:56 And the decay is because the founder promoted their lieutenant who was great at operations
    0:56:00 or whatever, but wasn’t a great product thinker or technology vision like themselves.
    0:56:04 And so that’s actually a failure mode for like longer term related areas.
    0:56:08 You could argue such a Microsoft is a good example of somebody who has more of a founder mindset.
    0:56:09 I’m going to reinvent things.
    0:56:10 I’m going to rethink things.
    0:56:11 I’m going to do these crazy deals.
    0:56:14 They backed open AI at GPT-2, which is like a huge risk.
    0:56:16 They’ve done all sorts of really smart acquisitions.
    0:56:22 So like that’s an example of somebody who actually did a, they did a smart succession there in
    0:56:25 terms of finding somebody who’s a bit more like product founder mentality.
    0:56:35 You know, in terms of other ways that CEOs fail is they listen too much to conventional wisdom
    0:56:37 on how to structure their team.
    0:56:42 And really the way you want to have your team function at a large organization is based
    0:56:43 on the CEO.
    0:56:45 What does the CEO need?
    0:56:46 What are the compliments they need?
    0:56:47 What is the structure they need?
    0:56:52 And if you were to plop out that person and plop in a different CEO, that structure probably
    0:56:53 shouldn’t work like half the time.
    0:56:57 There’s some types of people where there’s lots of commonalities, particularly if it’s people
    0:57:01 who came up the corporate ladder and they’re all used to doing things the same way.
    0:57:05 But if you’re more of a founder CEO and you’re going to have your quirks and you’re going
    0:57:08 to have your obsessions and you’re going to have all these things that founders often
    0:57:11 have, you need an org structure that reflects you.
    0:57:13 And so like Jensen from NVIDIA talks about this, right?
    0:57:15 The claim is he has like 40 direct reports.
    0:57:19 He claims that, you know, he doesn’t do many one-on-ones or things like that.
    0:57:22 And the focus is more on finding very effective people who’ve been with him for a while and
    0:57:23 who can just drive things, right?
    0:57:25 And then he sort of deep dives in different areas.
    0:57:31 That’s a very different structure from how Satya’s running Microsoft or Larry Ellison
    0:57:32 has run Oracle over time.
    0:57:36 Or, you know, you look at these other sort of giants of industry and management and everything
    0:57:36 else.
    0:57:40 And so I think you really need an org structure that reflects you.
    0:57:43 Now, there’s going to be commonalities and there’s only so many reports most people can
    0:57:44 handle and all the rest of it.
    0:57:48 But I do think you kind of want to have the team that reflects your needs versus the generic
    0:57:49 team that could reflect anybody’s needs.
    0:57:54 Is that the problem with sort of a lot of these business leadership books that are written
    0:57:59 about a particular person in style that they have and then people read them and they try
    0:58:02 to implement them, but it’s not genuine to who they are?
    0:58:03 I think that’s very true.
    0:58:07 And it really depends on whether you’re talking about the generic case of, hey, it’s a big
    0:58:12 company and you’re at a related large company that’s 100 years old that’s been run a certain
    0:58:12 way.
    0:58:17 Like, I wouldn’t be surprised if you could roughly interchange the CEOs of a subset of the pharma
    0:58:19 companies in terms of the org structure.
    0:58:23 They may not have the chemistry with the people or the trust or whatever, but like the org
    0:58:25 structures are probably reasonably similar.
    0:58:28 That’s probably pretty different than if you looked at, you know, how Oracle has been run
    0:58:32 over time versus Microsoft over time versus Google over time versus whoever.
    0:58:38 When you say that, I think the wording you use like conventional wisdom, CEOs should pay less
    0:58:39 attention to conventional wisdom.
    0:58:46 Do you mean that in the sense of the, I guess the nomenclature that Brian Jeske came out
    0:58:47 was founder mode?
    0:58:55 Yeah, I think, um, I think we lived through a decade or so, maybe longer where a lot of
    0:59:01 forces came into play in the workplace that were not productive to the company actually obtaining
    0:59:02 its missions and objectives.
    0:59:08 And a lot of that was all the different forms of politics and bring your whole self to work
    0:59:11 and all these things that people are talking about, which I don’t want somebody’s whole
    0:59:11 self at work.
    0:59:18 You know, I remember at Google, um, for Halloween, uh, and maybe we should edit this part out,
    0:59:20 but there’s somebody who would show up and ask those chaps every Halloween.
    0:59:23 And you’re like, I don’t want to see that.
    0:59:24 Like I’m in a work environment.
    0:59:26 Why is this, why is this engineer walking around like this?
    0:59:26 Yeah.
    0:59:27 Yeah.
    0:59:30 And then the second you start bringing kids to work, you’re like, I sure as hell don’t
    0:59:31 want this guy walking around.
    0:59:31 Right.
    0:59:32 Yeah.
    0:59:33 And that’s bring your whole self to work.
    0:59:34 Like, why would you do that?
    0:59:37 You actually should bring your professional self to work.
    0:59:40 You should bring the person who’s going to be effective in a work environment and can work
    0:59:44 with all sorts of diverse people and be effective and doesn’t bring all their mores
    0:59:47 and values and everything else in the workplace that don’t have a place in the workplace.
    0:59:49 There’s a subset of those that do, but many don’t.
    0:59:54 We lived through a decade where not only were those things encouraged, but the traditional
    0:59:58 conventionalist executives brought that stuff with them.
    1:00:00 And I think it was probably bad for a lot of cultures.
    1:00:02 It defocused them from their mission.
    1:00:04 It defocused them from their customers.
    1:00:06 It defocused them from doing the things that were actually important.
    1:00:11 And the first person to speak out against that was Brian Armstrong that I remember like
    1:00:13 in a very public and visible way.
    1:00:17 And then Toby Luque followed him not long after.
    1:00:20 And they said, no, the workplace is not about that.
    1:00:22 It’s about X, Y, and Z.
    1:00:24 And if you don’t like it, like basically leave.
    1:00:24 Yeah.
    1:00:29 And was that the moment where we started to go back to founder mode effectively?
    1:00:31 I think it took some time.
    1:00:33 I think Brian was incredibly brave for doing that.
    1:00:33 Totally.
    1:00:35 And he got a lot of flack for it.
    1:00:35 And I think it-
    1:00:36 They tried to cancel him.
    1:00:39 They tried to cancel him aggressively, which was sort of the playbook, right?
    1:00:42 Oh, and this was happening inside of companies too, right?
    1:00:44 You’d say something and you’d get canceled for it.
    1:00:47 And so you can have a real conversation around some of these things.
    1:00:48 And again, that just reinforced it.
    1:00:52 And I think Brian stepping forward made a huge difference.
    1:00:54 To your point, Toby, I think did it really well.
    1:01:00 I still sometimes send the essay that he wrote for that to other people where he had a few
    1:01:04 central premises, which is we have a specific mission and we’re going to focus on that.
    1:01:05 We’re not focusing on other things.
    1:01:07 We’re not a family.
    1:01:07 We’re a team.
    1:01:08 Yeah.
    1:01:09 Right?
    1:01:12 The family is like, hey, your uncle shows up drunk all the time.
    1:01:14 You kind of tolerate it because it’s your uncle.
    1:01:18 If somebody showed up drunk at work all the time, you shouldn’t tolerate that, right?
    1:01:19 You’re not a family.
    1:01:20 You’re a sports team.
    1:01:22 You’re trying to optimize for performance.
    1:01:26 You’re trying to optimize for the positive interchange within that team.
    1:01:30 And you want people pulling in the direction of the team, not people doing their own thing,
    1:01:31 which is a family, right?
    1:01:35 And so I think there was a lot of these kind of conversations or discussions that were more
    1:01:40 like it’s a family and bring yourself to work and all the holisticness of yourself.
    1:01:44 And it’s actually, well, no, you probably shouldn’t show up at work drunk and, you know,
    1:01:45 look at bad things on the internet.
    1:01:49 You know, you should focus on your job and you should focus on good collaboration with your
    1:01:50 co-workers and things like that.
    1:01:57 You’re around a lot of outlier CEOs, not only in the context of you know them, but
    1:01:58 you hang out with them.
    1:01:59 You spend a lot of time with them.
    1:02:03 What are sort of the common patterns that you’ve seen amongst them?
    1:02:06 Are there common patterns or is everybody completely unique?
    1:02:10 But I imagine that at the core, there’s commonality.
    1:02:11 Yeah.
    1:02:13 You know, this is something I’ve been kind of riffing on lately, and I don’t know if it’s
    1:02:15 quite correct, but I think there’s like two or three common patterns.
    1:02:19 I think pattern one is there are a set of people who are, and by the way, all these people
    1:02:24 are like incredibly smart, you know, incredibly insightful, et cetera, right?
    1:02:28 So they all have a few common things.
    1:02:30 But I do think there’s two or three archetypes.
    1:02:32 I think one of them is just the people who are hyper-focused.
    1:02:34 They don’t get involved with other businesses.
    1:02:36 They don’t do a lot of angel investments.
    1:02:38 They don’t, you know, do press junkets that don’t make sense.
    1:02:40 They just stay on one track.
    1:02:44 And a version of that was Travis from Uber.
    1:02:47 I knew him a little bit before Uber, and I’ve, you know, run into him once or twice since
    1:02:50 then, but like, he was always just incredibly focused.
    1:02:52 He used to be an amazing angel investor.
    1:02:55 I think he made great investments, but he stopped doing it with Uber, and he just focused on Uber.
    1:02:59 And as far as I know, he never sold secondary until he left the company, right?
    1:03:02 He was just hyper-focused on making it as successful as possible.
    1:03:04 So that’s one class of ArchType.
    1:03:12 There’s a second class, which I’d view as people who are equally smart and driven, but a bit more,
    1:03:15 polymathic may be the wrong word, but they just have very broad interests, and they express
    1:03:17 those interests in different ways while they’re also running their company.
    1:03:22 And often they have a period where they’re just focused on their company, and then they
    1:03:23 add these other things over time.
    1:03:28 And so examples of that, I mean, obviously Elon Musk is now that, right?
    1:03:29 In terms of all that.
    1:03:35 Patrick Collison is that he’s running a biology institute, or his Sobana and the other Patrick
    1:03:38 are running it alongside him called ARK.
    1:03:44 Brian Armstrong is now running a longevity company in parallel to Coinbase, or he has somebody
    1:03:45 running it.
    1:03:51 So there’s a lot of these examples of people doing X2, X3, and doing it in other fields.
    1:03:56 Honestly, that’s a little bit of a new development relative to what you were allowed to do before,
    1:04:01 because there’s both activist investors who try to prevent that, and public markets in
    1:04:02 particular.
    1:04:07 But also, it was just a different mindset of how do I show impact over time?
    1:04:12 Are these people going from the first one, hyper-focused, to this?
    1:04:16 Or were they always sort of, I don’t want to use the word dabble because it really understates
    1:04:19 how focused they are on their businesses.
    1:04:24 But are they always like that, and as they get larger, it scales differently?
    1:04:30 Or is it, no, we’ve gone from sort of the first, which is this hyper-focus, to the second?
    1:04:36 I think it’s more like when you talk to them, the way that they think about the world and
    1:04:40 the set of interests they have is a little bit different from the first group of folks.
    1:04:43 And I’m not talking about Travis specifically, because I didn’t know him well enough to have
    1:04:44 a perspective on that.
    1:04:49 But I just mean more generally, I’ve noticed that they have this commonality of when you
    1:04:55 talk to them very early, they’re like 20 years old or whatever, and you meet them, the set
    1:04:57 of interests that they have is very, very broad.
    1:05:02 And they tend to go very deep on each thing that they get interested in, whether it benefits
    1:05:03 them or not.
    1:05:04 They just go deep on it, right?
    1:05:05 Because it’s interesting.
    1:05:09 They’re driven by a certain form of interestingness, in addition to being driven by impact.
    1:05:13 And then I think there’s a third set of people who end up with outside successes.
    1:05:16 And sometimes that’s just product market fit.
    1:05:18 And then they grow into the role, you know?
    1:05:24 And so there’s some businesses that just have either such strong network effects or just such
    1:05:26 strong liftoff early on.
    1:05:29 And they’re obviously very smart people and all the rest of it, but you don’t feel that
    1:05:33 same drive underlying it or that same need to do big things.
    1:05:34 It’s almost accidental.
    1:05:37 And you sometimes see that.
    1:05:39 Would you say that’s more luck?
    1:05:41 I don’t know.
    1:05:45 I mean, say somebody is really good at product market fit, but they’re not that aggressive.
    1:05:47 And once they hit a certain level, they’re not that ambitious.
    1:05:49 Part of it too is like, what’s your utility curve?
    1:05:50 Like, what do you care about in life?
    1:05:52 Do you care about status?
    1:05:53 Do you care about money?
    1:05:54 Do you care about power?
    1:05:55 Do you care about impact?
    1:05:57 Do you do things because it’s interesting?
    1:05:58 Like, why do you do stuff?
    1:06:04 And imagine people where that is a big part of everything they do, right?
    1:06:07 Because I think the average person may have mixes of that, but they’re also just happy
    1:06:08 going to their kids and hanging out, you know?
    1:06:10 And like, it’s a different life, right?
    1:06:16 Like, the average Google engineer is not going to be this insanely driven, hyper, you know,
    1:06:17 hyper drive person anymore.
    1:06:20 What do you think keeps people going?
    1:06:25 I mean, a lot of people become successful and maybe they hit whatever number they have in
    1:06:29 their head that they can like retire comfortably or live the life they want to live and they
    1:06:31 become complacent.
    1:06:32 Maybe not intentionally.
    1:06:36 I mean, they’re not thinking that way, but they take their foot off the gas and, you
    1:06:39 know, all of a sudden I’m focused on 10 different things instead of one thing.
    1:06:45 And then there’s another subset of people that are like, they just blow right by that and
    1:06:46 they keep going.
    1:06:50 And whether it’s a hundred million or a billion or a 10 billion or, you know, in Elon’s case,
    1:06:53 a hundred billion or more, but they keep going.
    1:06:54 Yeah.
    1:06:55 It’s back to what’s your utility, like, what do you care about?
    1:06:56 What’s your utility function?
    1:06:57 What’s driving you?
    1:07:02 And based on what’s driving you, like the people that I know who have been very successful
    1:07:03 or driven solely by money end up miserable.
    1:07:07 Because they have money and then, and then what?
    1:07:08 It’s never enough.
    1:07:09 What do you do then?
    1:07:10 Well, it’s not just never enough.
    1:07:12 It’s just, what do you do?
    1:07:13 What fulfills you?
    1:07:15 You can already buy everything you could ever buy.
    1:07:17 Like what fulfills you?
    1:07:22 And you also see versions of this where you see people who make it and then they don’t know
    1:07:23 what to do with themselves.
    1:07:24 I think I mentioned this earlier.
    1:07:28 There’s one guy I know who’s incredibly successful and he spends all his time buying domain names.
    1:07:34 You’re like, well, is that fulfilling or, you know, it’s almost like what’s your meaning or purpose?
    1:07:41 I feel like the people who end up doing these other things have some broader meaning or purpose driver even very early on.
    1:07:43 And obviously people want to win and all the rest.
    1:07:47 There’s this really good framework from Naval Ravikant.
    1:07:53 And so in the 90s, John Doerr, who’s one of the giants, the legends of investing, used to ask founders,
    1:07:54 are you a missionary or mercenary?
    1:07:59 And of course, the question that you were expected to say is, I’m a missionary, right?
    1:08:02 I’m doing it because it’s the right work to do and all this.
    1:08:09 And Naval’s framework is like, when you’re young, of course, you’re at least half, if not more, mercenary.
    1:08:10 Yeah.
    1:08:11 You want to make it.
    1:08:11 You’re hungry.
    1:08:12 You don’t have any money.
    1:08:13 You need to survive.
    1:08:16 You know, you’re driven because of that in part.
    1:08:23 And then in the middle phase of your career or life, you’re more of a missionary if you’re not a zero-sum person, right?
    1:08:24 You suddenly can have a broader purpose.
    1:08:25 You can do other things.
    1:08:26 You can engage.
    1:08:28 And then he’s like, late in your life, you’re an artist.
    1:08:30 You do it for the love of the craft, right?
    1:08:42 I much prefer that framework of the people that I see who do the most interesting big things over time fall into that latter category where always there is some mercenary piece.
    1:08:45 Of course, you want to have money to survive and all this stuff.
    1:08:49 And then that morphs into you become more mission-centric.
    1:08:52 And then over time, you just do it for the love of whatever the thing you’re doing is.
    1:08:54 And those are the people that I see that become happy over time.
    1:08:58 What’s the difference between success and relevance?
    1:09:03 Yeah, it’s a great question because there’s lots of different ways to define success.
    1:09:06 Success could mean I have a million Instagram followers.
    1:09:09 It depends on your own version of success, right?
    1:09:13 So, societally, one of the big versions of success is a big financial outcome.
    1:09:16 One could argue a bigger version of that is like a happy family.
    1:09:18 You know, like there’s lots of versions of success.
    1:09:26 Relevance means that you’re somehow impacting things that are important to the world and people seek you out because of that.
    1:09:28 Or alternatively, you’re just impacting things, right?
    1:09:32 But usually, people end up seeking you out because of that for a specific thing.
    1:09:37 And the amazing thing is that there’s lots and lots of people who’ve been successful who are no longer relevant.
    1:09:44 You just look at the list of even the billionaires or whatever metric you want to use and like how many of those people are actually sought out.
    1:09:45 Yeah.
    1:09:47 Because they’re doing something interesting or important.
    1:09:51 And so, there’s this interesting question that I’ve been toying with, which is,
    1:09:55 are there characteristics to people who stay relevant over very long arcs of time?
    1:09:59 People are constantly doing interesting things, right?
    1:10:05 One could argue Sam Altman has sort of maintained that over a very long arc between YC and the early things he was involved with the investing side.
    1:10:08 And then, of course, now OpenAI and other areas.
    1:10:12 Patrick is obviously doing that between Stripe and Arc and other areas.
    1:10:16 And there’s people with longer arcs than that, right?
    1:10:21 Marc Andreessen invented the browser and then there was one of the key people behind that.
    1:10:26 And then started multiple companies, including Netscape, which was a giant of the internet.
    1:10:28 And then started, you know, one of the most important venture firms in the world.
    1:10:33 And so, that’s a great example of a very, very strong arc over time.
    1:10:36 Or Elon Musk is a very strong arc over time, right?
    1:10:38 From Zip2 to PayPal to all the stuff he’s done now.
    1:10:41 So, the question is, what do those people have in common?
    1:10:42 Peter Thiel, right?
    1:10:48 Think of all the stuff he’s done across politics and the Thiel Fellows and the funds and Palantir and Facebook and all this stuff.
    1:10:57 The commonality that stands out to me across all those people is they tend to be pretty polymathic.
    1:10:58 So, they have a wide range of interests.
    1:11:04 They tend to be driven by a mix of stuff, not just money.
    1:11:07 So, of course, money is important and all the rest.
    1:11:10 But I think for a subset of people, it’s interestingness.
    1:11:11 For a subset, it’s impact.
    1:11:12 For a subset, it’s power.
    1:11:14 For whatever it is, but there’s usually a blend.
    1:11:17 And for each person, there’s a different spike across that.
    1:11:21 And the other, I think, commonality is almost all of them had some form of success early.
    1:11:31 Because the thing that people continue to underappreciate is kind of like the old Charlie Mungerism that the thing he continues to underappreciate is the power of incentives, right?
    1:11:34 The thing I continue to underappreciate is the power of compounding.
    1:11:40 And you see that in investing and financial markets, but you also see that in people’s careers and impact.
    1:11:46 And the people who are successful early have a platform upon which they can build over time in a massive way.
    1:11:50 They have the financial wherewithal to take risks or fund new things.
    1:11:53 And importantly, they’re in the flow of information.
    1:11:58 You start to meet all the most interesting people thinking the most interesting things.
    1:12:03 And you can synthesize all that in this sort of pool of ideas and thoughts and people.
    1:12:08 This is full circle back to almost where we started, right?
    1:12:17 Like how important is that flow of information to finding the next opportunity, to capitalizing on other people’s mistakes, to staying relevant?
    1:12:19 Yeah, there’s two types of information.
    1:12:24 There’s information that’s hidden.
    1:12:27 And there’s information that…
    1:12:30 So I’ll give you an example, right?
    1:12:36 When I started investing in generative AI, all these early foundation model things, et cetera, basically nobody was doing it.
    1:12:39 And it was all out in the open, right?
    1:12:41 GPT-3 had just dropped.
    1:12:43 It was clearly a big step function from two.
    1:12:46 If you just extrapolated that, you knew really, really interesting things were going to happen.
    1:12:48 And people were using it internally in different ways at these companies.
    1:12:54 And so it was in plain sight that GPT-3 existed out there, but very few people recognized that it was that important.
    1:12:56 And so the question is why, right?
    1:12:57 The information was out there.
    1:13:05 There’s other types of information that early access to helps impact how you think about the world.
    1:13:07 And sometimes that could just be a one-on-one conversation.
    1:13:10 Or sometimes, again, they could be doing things out in the open.
    1:13:16 And so, for example, all the different things that Peter Thiel talked about and it cites on like 10 years ago ended up being true.
    1:13:19 Not all, but a lot of them, right?
    1:13:21 So wait, let me go through some of these.
    1:13:29 So there’s, I found, I found information that is publicly available that you haven’t found.
    1:13:33 There’s, I weigh the information differently than you do.
    1:13:33 Yeah.
    1:13:35 So I weigh the importance of it differently.
    1:13:40 And then there’s access where I have access to information that you don’t have.
    1:13:42 Are there other types of information advantage?
    1:13:47 No, because I think the one where you interpret it differently that you mentioned has all sorts of aspects to that.
    1:13:48 Go deeper on that.
    1:13:50 Well, do you have the tooling to do it?
    1:13:52 Do you need a data scientist, right?
    1:13:53 It’s all the algorithmic trading stuff.
    1:13:57 All the information’s out there, but can you actually make use of it?
    1:14:00 There’s, do you have the right filter on it?
    1:14:04 Do you pick up or glean certain insights or make intuitive leaps that other people don’t?
    1:14:08 You know, there’s all the different, it’s sort of like when people talk about Richard Feynman, the physicist.
    1:14:14 And they said, with other physicists who won Nobel Prizes, they’re like, oh yeah, I could understand how that person got there.
    1:14:16 It’s this chain of logical steps and maybe I could have done that.
    1:14:19 They’re like with Feynman, he just did these leaps and nobody knew how he did it.
    1:14:26 And so I do think there’s people who uniquely synthesize information in the world and come to specific conclusions.
    1:14:34 And those conclusions are often right, but people don’t know how they got there.
    1:14:40 You’re bringing it back to clusters and all the stuff about information and how to think about it and how to interpret it.
    1:14:41 It’s all about being in a cluster.
    1:14:44 How do you go about constructing a better cluster?
    1:14:55 Like if you take the presumption that the material that goes into my head, whether I’m reading, you know, that’s one way I’m conversing, I’m searching.
    1:15:03 How do I improve the information quality through a cluster or not that my raw material is built on later?
    1:15:05 Yeah, I think it’s a few things.
    1:15:09 And I think different people approach your processes in different ways.
    1:15:15 And this is back to the best people somehow tend to aggregate or maybe best is the wrong word.
    1:15:24 There’s a bunch of people with common characteristics, a subset of whom become very successful, that somehow repeatedly keep meeting each other quite young in the same geography.
    1:15:26 And again, it’s happened throughout history.
    1:15:33 And so, A, there’s clearly some attraction between these people to talking to each other and hanging out with each other and learning from each other.
    1:15:37 And sometimes you meet somebody and you’re like, wow, I just learned a ton off of this person in like 30 minutes.
    1:15:43 And this was a great conversation versus, okay, yeah, that was nice to meet that person.
    1:15:44 They’re nice or whatever, you know.
    1:15:56 And I feel like a lot of folks who end up doing really big interesting things just somehow meet or aggregate towards these other people and they all tell each other about each other and they hang out together and all the rest.
    1:16:00 And so, I do think there’s sort of self-attraction of these groups of people.
    1:16:04 Now, the internet has helped create online versions of that.
    1:16:12 There’s been a lot of talk now about these IOI or gold medalist communities where people do like math or coding competitions or other things.
    1:16:17 Scott, the CEO of Cognition, is a great example of that where he knows a lot of founders in Silicon Valley.
    1:16:19 And one of the reasons they all know each other is through these competitions.
    1:16:25 And there’s a way to aggregate people growing up all over the country or all over the world who never would have connected.
    1:16:26 And then they connect through these competitions.
    1:16:29 And so, that’s become a funnel for a subset of people.
    1:16:37 So, the move towards the internet, I think, has actually created a very different environment where you can find more like-minded people than you ever could before, right?
    1:16:39 Because before, how would you find people?
    1:16:42 And how would you even know to go to Silicon Valley?
    1:16:46 Do you think it’s true that if I change your information flow, I can change your trajectory?
    1:16:53 And if so, what are the first steps that people listening can take to get better information?
    1:17:00 If you want to work in a specific area and be top of your game in that area, you should move to the cluster for whatever that is.
    1:17:00 Yeah.
    1:17:02 So, if you want to go into movies, you should go to Hollywood.
    1:17:05 If you want to go into tech, you should go to Silicon Valley, if you want to, you know, etc.
    1:17:11 And the whole, hey, you can succeed at anything from anywhere is kind of true, but it’s very rare.
    1:17:13 And why make it harder for yourself?
    1:17:14 Yeah.
    1:17:15 Why play on hard mode?
    1:17:15 Yeah.
    1:17:19 How do you think about that in terms of companies and remote work?
    1:17:31 Like, we were talking about this a little bit before we hit record in the sense of, you know, one of the things that people lose is the culture of the company and feeling part of something larger than themselves.
    1:17:36 How does that impact the quality of work we do or the information flow we have?
    1:17:42 There’s no more water cooler conversation where, like, hey, you know, in that presentation, you should have done this, not that.
    1:17:42 Yeah.
    1:17:43 No, that’s a great point.
    1:17:44 I think it’s interesting.
    1:17:53 If a company is really young and still very innovative, I think a lot of remote work tends to be quite bad in terms of the success of the company.
    1:17:54 Now, that doesn’t mean it won’t succeed.
    1:17:55 It just makes it much harder.
    1:18:00 And a company I backed, I don’t know how long ago now, 14 years or something like that, was GitLab.
    1:18:02 Which has done quite well.
    1:18:03 It’s a public company now, et cetera.
    1:18:08 And they were one of the very first remote first companies.
    1:18:10 And so when I backed them, it was like four people or something.
    1:18:11 I can’t remember, four or five people.
    1:18:13 They were fully remote.
    1:18:14 They stayed remote forever.
    1:18:17 And they built a ton of processes in to actually make that work.
    1:18:18 And they were brilliant about it.
    1:18:24 And they actually have all this published on their website where you can go and you can read hundreds of pages about everything they’ve done to enable remote work.
    1:18:30 Everything from, like, how they thought about salary bans based on location on through to processes and all the rest.
    1:18:37 And it was a very quirky, it may still be, culture where I’d be talking to the CEO and he’d say, oh, this conversation is really interesting.
    1:18:43 And he dropped the link to our Zoom into a giant group chat and random people just start popping in while we’re talking.
    1:18:44 Oh, wow.
    1:18:45 You know, and you’re like, who are these people?
    1:18:48 Like, we’re just talking about should you do a riff and like 30 people just joined.
    1:18:49 Like, is this a good idea?
    1:19:01 It was a very, and it probably still is, very innovative, very smart culture, very process driven, you know, very just excellent at saying, okay, if we’re going to be remote, let’s put in place every single control to make that work.
    1:19:03 So they’re very smart about that.
    1:19:06 I have not seen many other companies do anything close to that.
    1:19:13 And so I think for very early companies, the best companies I know are almost 100% in person.
    1:19:15 And there’s some counter examples of that.
    1:19:16 And crypto has some nuances on that.
    1:19:18 And, you know, which is a little bit different.
    1:19:22 But for a standard AI, tech, SaaS, et cetera, that’s generally the rule.
    1:19:29 As a company gets later, you’re definitely going to have remote parts of your workforce, right?
    1:19:30 Parts of your sales team are remote.
    1:19:32 Although really, they should be at the customer site, right?
    1:19:35 Remote should mean customer site or home office or something, right?
    1:19:37 It shouldn’t mean truly remote.
    1:19:42 But, and you always, even 10 years ago or whatever, would make exceptions, right?
    1:19:48 You’d say, well, this person is really exceptional and I know them well and they’re moving to Colorado and we’ll keep this person because we know that they’re, you know, as productive.
    1:19:51 They’re more productive than anybody else on the team, even if they’re not going to be in the office every day.
    1:19:57 Later stage companies, there’s this really big question of like, how much of your team do you want to be remote?
    1:19:58 How many days a week?
    1:20:07 And then is enforcing a lack of remote policy just also enforcing that you’re prioritizing people who care about the company more than they care about other things.
    1:20:07 Right.
    1:20:12 And each CEO needs to come and make a judgment call about how important that is.
    1:20:15 How much does that impact how they can participate in global talent?
    1:20:17 Because that’s often the question or concern.
    1:20:19 So there’s like a set of trade-offs.
    1:20:26 I mean, the argument for it, I guess, is like it’s more flexible for employees if that is part of what you’re optimizing for.
    1:20:31 But we can also hire world-class talent that we might not be able to hire otherwise.
    1:20:31 Yeah.
    1:20:34 And I don’t know if I 100% buy that, but it’s possible.
    1:20:40 I’ve been in the sauna at the gym with a number of people on like Microsoft Teams calls.
    1:20:42 Yeah, you can see people who are clearly not working.
    1:20:50 Now, the flip side of that is, you know, there are certain organizations that you knew people weren’t working very hard at before things went remote, right?
    1:20:58 Like some of the big tech companies before COVID, you’d go in and it’d be pretty empty until like 11 and then people would roll in for lunch and then they’d leave at like 2.
    1:21:08 And so one argument I make sometimes is that big tech is effectively a big experiment in UBI, universal basic income, for people who went to good schools, right?
    1:21:12 You’re literally just giving money to people for not doing very much in some cases.
    1:21:19 Do you think that that’s starting to change and the complacency maybe that caused that is starting to go away as we get into this?
    1:21:23 Like it seems like we had this, everybody was super successful.
    1:21:26 They all had their own area, but now we have a new race.
    1:21:27 Like we have to get fit again.
    1:21:32 You know, it’s kind of like the person who goes to the gym and never breaks a sweat.
    1:21:35 If you’re talking about fitness, you know, they lift away and they’re like, I’m going to get on my phone now.
    1:21:37 That’s what I feel like has basically happened.
    1:21:47 And so I think the reality is if you look at what Musk did at Twitter, where they cut 80% or whatever it was, I wouldn’t be surprised if you could do things that are pretty close to that at a lot of the big tech companies.
    1:21:49 That’s fascinating.
    1:21:57 One of the things that we talked about was sort of how the best in any field, there’s sort of like 20 people who are just exceptional.
    1:21:58 Go deeper on that for me.
    1:21:59 Yeah.
    1:22:00 So we were talking about clusters, right?
    1:22:01 So there’s geographic clusters.
    1:22:03 Like, hey, all of tech is happening in one area.
    1:22:07 And honestly, all of AI is happening in like, you know, a few blocks, right?
    1:22:09 If you were to aggregate it all up.
    1:22:14 So there’s these very strong cluster effects at the regional level.
    1:22:20 And then as we mentioned, there’s groups of people who keep running into each other who are kind of the motive force for everything.
    1:22:29 And if you look at almost every field, there’s at most a few dozen, maybe for very big fields, a few hundred people who are roughly driving almost everything, right?
    1:22:36 You look at cancer research, and there’s probably 20 or 30 labs that are the most important labs where all the breakthroughs come out of it.
    1:22:40 Not just that, the lineage of those labs, the people they came from was in common.
    1:22:47 And the people who end up being very successful afterwards are all come from one of those, or mainly all come from those same labs.
    1:22:49 You actually see this for startups, right?
    1:22:54 My team went back and we looked at where do all the startup founders come out of school-wise.
    1:22:58 And three schools dominate by far in terms of big outside outcomes.
    1:23:01 Stanford is number one by far, and then MIT and Harvard.
    1:23:07 And then there’s a big step down, and there’s a bunch of schools that have some successes, Berkeley and Duke and a few others.
    1:23:10 And then there’s kind of everything else, right?
    1:23:15 And so there are these very strong rules of like lineage of people as well, right?
    1:23:19 And oddly enough, you see this in religious movements, right?
    1:23:20 The lineage really matters.
    1:23:23 Schools of yoga, the lineage really matters.
    1:23:25 Like all these things, the lineage really matters.
    1:23:30 And so what you find is that in any field, there’s a handful of people who drive that field.
    1:23:32 And a handful, again, could be in the tens or maybe hundreds.
    1:23:33 And that’s true in tech.
    1:23:40 Like, you know, there was probably early on 20, 30, whatever, maybe 100 at most AI researchers who were driving much of the progress.
    1:23:42 There’s a bunch of ancillary people, but there’s a core group.
    1:23:45 That’s true in areas of biology.
    1:23:46 That’s true in finance.
    1:23:49 That’s, you know, and eventually most of these people end up meeting each other, right?
    1:23:53 In different forms, and some become friends, and some become rivals, and some become both.
    1:23:56 But it’s surprising how small these groups are.
    1:24:03 And a friend of mine and I were joking that we must be in a simulation because we keep running into the same people
    1:24:05 over the 10 or 20-year arc who keep doing the big things.
    1:24:06 Yeah.
    1:24:10 Does that mean those people are almost perpetually undervalued?
    1:24:14 Especially if it’s not a CEO and they’re running their own show, if it’s a researcher.
    1:24:22 If you take the hypothesis that maybe there’s only 20 people, 20 great investors, or, you know,
    1:24:28 20 great researchers, or 20 great whatever, but they’re employees of somebody else,
    1:24:30 then they’re perpetually undervalued?
    1:24:35 Because it’s like, no matter how much I’m paying you, it’s almost not enough.
    1:24:38 Because you’re going to drive this forward.
    1:24:39 Yeah, it depends on how you define greatness.
    1:24:40 Yeah.
    1:24:42 If somebody is the world’s best kite flyer.
    1:24:43 Yeah.
    1:24:45 No, seriously, though, right?
    1:24:48 Like, there’s going to be a handful of people who are the best at every single thing.
    1:24:50 But there’s not a ton of economic value created by that.
    1:24:52 Yeah, and so that’s the question, right?
    1:25:00 And so, you know, part of the question is, what is the importance of each person relevant
    1:25:02 to an organization or field?
    1:25:05 And then are they properly recognized or rewarded relative to those contributions?
    1:25:06 And if not, why not?
    1:25:07 And if so, then great.
    1:25:10 And so I think there’s a separate question, right?
    1:25:12 Of rewards, effectively.
    1:25:16 And rewards could be status, it could be money, it could be influence, it could be whatever it is.
    1:25:19 What else have you guys learned about investing in startups?
    1:25:25 So you had these clusters like, oh, you know, most people come from Stanford, MIT, or Harvard.
    1:25:26 Yeah.
    1:25:30 What are the other things that you’ve picked up that you were like, oh, that’s surprising
    1:25:34 or counterintuitive or challenges an existing belief that I had?
    1:25:37 Oh, I mean, I’ll give you one that challenges and then I’ll give you one that I think is consistent.
    1:25:40 Maybe I’ll start with a consistent one, which is back to clusters.
    1:25:44 We take all of market cap of companies worth a billion dollars or more that are private.
    1:25:48 And every quarter or two, we basically look at geographically where are they based, right?
    1:25:52 And traditionally, the US has been about half of that globally.
    1:25:54 The Bay Area has been about half of that.
    1:25:59 So 25% of all private technology wealth creation happens in one place, right?
    1:26:00 In one city.
    1:26:03 If you add in New York and LA, then you’re at like 40% of the world.
    1:26:04 Wow.
    1:26:05 Right?
    1:26:06 And LA is mainly SpaceX and Android.
    1:26:07 Yeah.
    1:26:10 So it’s very concentrated, right?
    1:26:14 That’s why when I see venture capitalists build these global firms with branches everywhere,
    1:26:15 you’re like, why?
    1:26:19 You know, like from a research allocation perspective, unless you’re just trying to, you know, have
    1:26:20 a specific footprint for reasons.
    1:26:27 And if you look at AI, it’s like 80 to 90% of the market cap is all in the Bay Area.
    1:26:29 Right?
    1:26:30 And so it’s a super cluster.
    1:26:33 And you see that going the other way.
    1:26:37 Like for fintech, a lot of the value of fintech was split between New York and the Bay Area.
    1:26:37 Yeah.
    1:26:41 So one aspect of it is these things are actually more extreme than you’d think for certain areas.
    1:26:50 And space and defense is roughly all, or was Southern California until SpaceX moved some of its operations.
    1:26:53 The counterintuitive thing is more tactical things.
    1:26:58 So, you know, there’s a few things that people say a lot in Silicon Valley that just aren’t correct.
    1:27:05 So if you look, for example, there’s this thing that you should always have a co-founder or an equal co-founder.
    1:27:11 And if you look at the biggest successes in the startup world over time, they were either solo founders or very unequal founders.
    1:27:15 So that, and there’s kind of examples to that, of course, but that was Amazon, right?
    1:27:16 Jeff Bezos was the only founder.
    1:27:19 Microsoft, it was unequal.
    1:27:21 And eventually the other founder left.
    1:27:26 You know, you kind of go through the list and there aren’t that many where there was true equality, you know.
    1:27:30 But it’s now kind of this myth that you should be equal with your co-founder.
    1:27:32 And I think there’s negative aspects to doing that.
    1:27:37 A second thing is, that’s a little bit counterintuitive, is reference checks on founders.
    1:27:42 So if you do a, if you get a positive reference check on someone, then it’s positive.
    1:27:46 If you get a negative reference check on a founder, it’s usually neutral.
    1:27:50 Unless people are saying they’re ethically bad or there’s some issue with them or whatever.
    1:27:52 But there’s two reasons for that.
    1:27:55 One is I think product market fit trumps the founder fidelity.
    1:27:58 And so like, you could be kind of crappy, but if you hit the right thing, you can do really well.
    1:28:01 But the other piece of it is it’s contextual.
    1:28:11 Like somebody who’s kind of lazy and not great in one environment may actually be much better when they have their, when they’re responsible and they need to drive everything.
    1:28:18 And, you know, as an example of that, there was somebody I worked with at Twitter who was a very nice person, but never really seemed that effective to me.
    1:28:20 He was always kind of hanging out, drinking coffee, chatting.
    1:28:24 And then a few years later, I met up with him and he was running a very successful startup.
    1:28:25 And I said, what happened?
    1:28:27 I mean, I said it nicer than that, right?
    1:28:28 Yeah, of course.
    1:28:29 Like, hey, like, it’s so interesting.
    1:28:30 You built this great company.
    1:28:31 Like, you know.
    1:28:32 He said, you know what?
    1:28:34 I finally feel like my ass is on the line.
    1:28:36 And that’s why I’m working so hard.
    1:28:37 And that’s why I’m so, you know.
    1:28:43 Now, in general, I think that the true giant outside success archetype is somebody who can’t tolerate that.
    1:28:44 Right.
    1:28:44 Right.
    1:28:46 They’re always on and they can’t help it.
    1:28:52 But there are examples where the context of the organization and the context of your situation really shapes what you do.
    1:28:59 When you invested in Andrel, what was your, you mentioned you had criteria and they checked it all.
    1:28:59 Sure.
    1:29:05 What was your mental, oh, if I’m going to invest in a tech forward defense company, it needs to have X, Y, Z.
    1:29:06 What was that criteria?
    1:29:18 Yeah, so Andrel happened in a unique moment in time where Google had just shut down Maven and defense had suddenly become very unpopular in Silicon Valley and people were making arguments that ethically you shouldn’t support the defense industry.
    1:29:26 And all the stuff that I thought was pretty ridiculous, because if you cared about Western values and you wanted to defend them, of course you needed defense tech.
    1:29:34 So I started looking around to see who’s building interesting things in defense because if the big companies won’t do it, then what a great opportunity for a startup, right?
    1:29:36 It seemed like a good moment in time.
    1:29:45 And it felt like there was four or five things that you needed in order to build a next-gen defense tech company because there was a bunch of defense tech companies that just never worked or hit small scale.
    1:29:49 Number one is you needed a why now moment for the technology.
    1:29:53 What is shifting in technology that the incumbents can’t just tack it on, right?
    1:30:00 Because the way the defense industry works is there’s a handful of players called primes who sell directly to the DoD and they subcontract out everything else, right?
    1:30:10 And if you’re not a prime and you don’t have a direct relationship, then you end up in a bad spot in terms of being able to really win big programs and survive as a company or succeed.
    1:30:14 So number one is what is the technology why now that creates an opening?
    1:30:17 For Anduril, it was initially machine vision and drones, which were new things.
    1:30:22 Two is, are you going to build a broad enough product portfolio that you can become a prime?
    1:30:23 Right.
    1:30:25 Which they did from day one.
    1:30:32 Third is, do you have connectivity slash ability to, you know, really focus on faster sales cycle?
    1:30:40 Fourth is, can you raise enough money that you’ll last long enough that you can put up with really long timelines to actually get to these big programs of record?
    1:30:43 And I think Anduril did their first program of record in something like three and a half years.
    1:30:44 It was remarkably fast.
    1:30:48 I think it was the fastest program of record since the Korean War or something, which is super impressive.
    1:30:55 And then lastly, the way that the business model for the defense industry works is this cost plus.
    1:30:56 Oh, yeah.
    1:31:03 So you basically make, say, 5% to 12% on top of whatever your cost to work the product out is.
    1:31:04 And that includes your labor.
    1:31:06 That includes every component.
    1:31:10 And that’s why there’s a very big incentive in the defense industry to overrun on time.
    1:31:11 Yeah.
    1:31:14 Because you’ve charged 10% on that time, right?
    1:31:16 So if something’s late, you make more money.
    1:31:18 And not have a cost incentive at all.
    1:31:19 You have no cost incentive.
    1:31:24 That’s why you have a $100 screw, because you make $5 on the screw that costs $100 instead of using a $0.10 screw, right?
    1:31:25 Yeah.
    1:31:32 And so the cost plus model is extremely bad if you want efficient, fast-moving defense industry, right?
    1:31:36 And they were really focused on trying to create a more traditional hardware margin business,
    1:31:44 where an example would be if Lockheed Martin sold a drone to the government for a million dollars and made 5% cost plus, they’d make $50K.
    1:31:52 If Anderil sold a $100,000 drone with the same capabilities of the government and had a 50% hardware margin, they’d make $50,000 too.
    1:31:54 But the government could buy 10 of them for the same price.
    1:31:55 Yeah.
    1:31:59 So the government gets 10 times the hardware or the capability set.
    1:32:08 Anderil gets 10 times as much margin if, again, that structure works, and everybody basically wins, right?
    1:32:11 And so I just thought that business model shift was really important.
    1:32:16 Why now, though, in the sense of why wouldn’t the defense industry encourage more competition?
    1:32:19 They know they’re paying cost plus.
    1:32:21 They know the screw shouldn’t be $100.
    1:32:26 Like, why didn’t they encourage this way before Anderil?
    1:32:32 Yeah, I think at the time, cost plus was viewed as the most fair version of it because you’re like, oh, just give me your bill of materials and I know exactly what it costs.
    1:32:33 And then you’ll just get a fixed margin.
    1:32:35 And so that’s more fair.
    1:32:41 And I know from my budgeting perspective, really, like how much budget I need to ask for, how much.
    1:32:41 Yeah.
    1:32:46 And I think in hindsight, maybe it worked in that moment in time, but it no longer seems applicable.
    1:32:50 And then the other thing that’s happened in the defense industry is there’s been massive consolidation over the last 30 years.
    1:32:56 And so a lot of the growth of these companies came through M&A, and so you had fewer and fewer players competing for the same business.
    1:33:00 And so that also means that it’s back to the oligopoly market structure that we talked about earlier.
    1:33:03 How do you see defense changing in the future?
    1:33:07 Like, is it less about ships and more about cyber and drones?
    1:33:16 And how do we see the future of defense spending in a world where what used to dominate is these like billion dollar ships?
    1:33:28 And now we’re in a world of asymmetry where, you know, for a couple million bucks, I might be able to hire the best cyber attack team in the world, or I might be able to buy a thousand drones.
    1:33:30 Or how do you think about that?
    1:33:33 Like, how do you think about defense in the next five, 10 years?
    1:33:44 Yeah, I mean, in general, defense is inevitably going to move to these highly distributed drone-based systems as a major component of any branch of the military.
    1:33:54 And it’s not just because it’s faster, cheaper, et cetera, et cetera, but also there’s certain things that you can’t do with a human operator inside the cockpit.
    1:34:05 So, for example, you have a plane, the G-forces that a human piloted plane can tolerate is much lower than if you’re just a drone and you don’t have to worry about people inside the…
    1:34:09 Plus, we must be at a point where AI can outperform a human fighter pilot, I would imagine.
    1:34:11 I haven’t kept up on defense.
    1:34:20 Yeah, there’s a few different contracts, both in Europe and the U.S., that are moving ahead around autonomous flight and autonomous drones and all the rest of it, autonomous capabilities in general in the air.
    1:34:31 You know, I think the thing that people have stuck to so far is if there’s any sort of decision that is involved with, like, killing somebody or hurting something, then you need a human operator to actually trigger it.
    1:34:37 And so that way you’re not turning over control to a fully autonomous system, which I think is smart, right?
    1:34:42 You don’t want the thing to do the targeting and go after the target and make all these mistakes, right?
    1:34:44 You want a human to make that decision.
    1:34:48 But we exist in a world where not everybody is going to follow those roles.
    1:34:50 That’s true.
    1:34:56 And then the question is, what’s the relative firepower of that group of people and how do you deal with them and, you know, what do you do to retaliate and everything else?
    1:35:01 I mean, in general, one could argue warfare has gotten dramatically less bloody.
    1:35:04 Oh, wait, go deeper on that.
    1:35:17 Well, if you think about the type of warfare that happened 150 years ago, or imagine if some equivalent to the Hooties was constantly shooting at your ships 100 years ago, what do you think the response would have been?
    1:35:19 Do you think you would have said, ah, don’t worry about it?
    1:35:29 Obviously, we’ve become much more civilized in our approach and very thoughtful about the implications of certain ways that people used to fight battles and all the rest of it.
    1:35:32 But the way that we deal with problems today is very different from how we used to deal with them.
    1:35:38 Is there an equivalent to Andrel, but in the software space, from a defense perspective?
    1:35:42 And I mean that as like cyber weapons or cyber defense.
    1:35:43 Who’s the best?
    1:35:45 Yeah, I’ve been looking around for that for a while.
    1:35:49 I don’t think I’ve seen anything directly yet, but it may exist and I may just have missed it.
    1:35:52 But I do think things like that are coming.
    1:35:58 And you do see some AI security companies emerging, which are basically using AI to deal with phishing threats or other things.
    1:36:03 You could argue material security is doing that, but there’s people working across pen testing and other areas right now as well.
    1:36:05 This has been a fascinating conversation.
    1:36:09 We always end with the same question, which is what is success for you?
    1:36:12 Yeah, you know, I’ve been noodling on that a lot recently.
    1:36:25 And I think if I look at the frameworks that exist and certain Eastern philosophies or religions, it’s almost like there are these expanding circles that change with time as you go through your life, right?
    1:36:35 Early on, you’re focused more on yourself and your schooling and then you kind of add work and then you add your family and community and then you add society.
    1:36:40 And then eventually you become a sadhu and you go off and you meditate in a cave in the forest or whatever.
    1:36:44 And different people weigh those different circles differentially.
    1:36:49 And, you know, a big transition I’m making right now probably is I’ve been focused a lot on work and family.
    1:36:55 And the thing I’m increasingly thinking about are like, what are positive things I can do that are more society level?
    1:36:56 Thank you.
    1:36:57 This was awesome conversation.
    1:36:58 Oh, no, thanks so much for having me on.
    1:36:59 It was really great.
    1:37:04 Thanks for listening and learning with us.
    1:37:09 Be sure to sign up for my free weekly newsletter at fs.blog slash newsletter.
    1:37:19 The Farnham Street website is also where you can get more info on our membership program, which includes access to episode transcripts, my repository, ad-free episodes, and more.
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    1:37:27 Plus, you can watch full episodes on our YouTube channel.
    1:37:31 If you like what we’re doing here, leaving a rating and review would mean the world.
    1:37:35 And if you really like us, sharing with a friend is the best way to grow this community.
    1:37:36 Until next time.
    1:37:36 Thank you.

    What if the world’s most connected tech investor handed you his mental playbook? Elad Gil, an investor behind Airbnb, Stripe, Coinbase and Anduril, flips conventional wisdom on its head and prioritizes market opportunities over founders. Elad decodes why innovation has clustered geographically throughout history, from Renaissance Florence to Silicon Valley, where today 25% of global tech wealth is created. We get into why he believes AI is dramatically under-hyped and still under-appreciated, why remote work hampers innovation, and the self-inflicted wounds that he’s seen kill most startups.  

    This is a masterclass in pattern recognition from one of tech’s most consistent and accurate forecasters, revealing the counterintuitive principles behind identifying world-changing ideas. 

    Disclaimer: This episode was recorded in January. The pace of AI development is staggering, and some of what we discussed has already evolved. But the mental models Elad shares about strategy, judgment, and high-agency thinking are timeless and will remain relevant for years to come.

    Approximate timestamps: Subject to variation due to dynamically inserted ads.

    (2:13) – Investing in Startups
    (3:25) – Identifying Outlier Teams
    (6:37) – Tech Clusters
    (9:55) – Remote Work and Innovation
    (11:19) – Role of Y Combinator
    (15:19) – The Waves of AI Companies
    (20:24) – AI’s Problem Solving Capabilities
    (26:13) – AI’s Learning Process
    (30:41) – Prompt Engineering and AI
    (32:00) – AI’s Role in Future Development
    (34:37) – AI’s Impact on Self-Driving Technology
    (40:16) – The Role of Open Source in AI
    (43:23) – The Future of AI in Big Players
    (44:23) – Regulation and Safety Concerns in AI
    (49:11) – Common Self-Inflicted Wounds
    (51:34) – Scaling the CEO and Avoiding Conventional Wisdom
    (55:21) – Workplace Culture
    (58:39) – Patterns Among Outlier CEOs
    (1:15:50) – Remote Work and its Implications
    (1:18:47) – The Impact of Clusters and Exceptional Individuals
    (1:25:41) – Investing in Defense Technology
    (1:27:38) – Business Model Shift in the Defense Industry
    (1:31:46) – Changes in Warfare

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  • Trump Blinks on China

    AI transcript
    0:00:01 Hi, I’m Frances Frey.
    0:00:02 And I’m Anne Morris.
    0:00:06 And we are the hosts of a new TED podcast called Fixable.
    0:00:09 We’ve helped leaders at some of the world’s most competitive companies
    0:00:11 solve all kinds of problems.
    0:00:13 On our show, we’ll pull back the curtain
    0:00:16 and give you the type of honest, unfiltered advice
    0:00:18 we usually reserve for top executives.
    0:00:21 Maybe you have a coworker with boundary issues
    0:00:24 or you want to know how to inspire and motivate your team.
    0:00:26 No problem is too big or too small.
    0:00:29 Give us a call and we’ll help you solve the problems you’re stuck on.
    0:00:32 Find Fixable wherever you listen to podcasts.
    0:00:37 Support for the show comes from Yonder.
    0:00:40 While technology can be incredibly helpful for teaching and learning,
    0:00:43 it can also be a source of seemingly endless screens and distractions.
    0:00:47 And those distractions can keep us from being present and focused in the moment,
    0:00:49 especially in places like school.
    0:00:52 Yonder says they are committed to fostering phone-free schools
    0:00:55 so students can learn without distractions, social media pressure,
    0:00:56 or worries about being filmed.
    0:00:59 Yonder has put its years of experience forward
    0:01:01 so they can support schools through the whole process,
    0:01:04 from policy and planning to culture transition and launch.
    0:01:07 Learn more at overyonder.com.
    0:01:11 That’s O-V-E-R-Y-O-N-D-R.com.
    0:01:13 Overyonder.com.
    0:01:21 We used to have big ideals and dreams when we were still in university.
    0:01:24 We wrote these beautiful application essays
    0:01:28 about how we were going to fix tax avoidance and tax evasion,
    0:01:31 how we’re going to tackle global hunger and work at the United Nations.
    0:01:33 And look at us.
    0:01:33 What has happened?
    0:01:35 What has happened?
    0:01:39 This week on The Gray Area, we’re talking about our moral ambition.
    0:01:41 Where did it go?
    0:01:43 And what we can do to get it back?
    0:01:46 New episodes of The Gray Area drop on Mondays.
    0:01:47 Available everywhere.
    0:01:56 Welcome to Raging Moderates.
    0:01:57 I’m Scott Galloway.
    0:02:00 Jessica is jet-setting across Europe this week,
    0:02:03 which I think is awfully nervy given she’s a new employee.
    0:02:08 Our vacation policy is you don’t take vacation the first couple of years here at a
    0:02:10 Galloway-sponsored corporation.
    0:02:16 But anyways, she has decided to head to Europe where I think she’s in Italy or something like that.
    0:02:18 But our loss is our gain.
    0:02:21 On with us is literally our favorite side piece.
    0:02:23 The Bulwarks’ own Tim Miller.
    0:02:26 Tim is literally our favorite three and threesome.
    0:02:29 We have become the same person or the same podcast, Tim.
    0:02:31 If I’m on something, you’re on it before.
    0:02:33 You’re on with Jess a lot.
    0:02:35 Anyways, it’s great to have you, Tim.
    0:02:35 How are you?
    0:02:37 I love being a third, you know?
    0:02:39 So I really appreciate it.
    0:02:40 You know, it spices things up.
    0:02:41 And we are.
    0:02:42 We are becoming the same person.
    0:02:44 I had your sidekick, Ed.
    0:02:45 That’s right.
    0:02:48 On my Gen Z podcast, like last week, I love Ed.
    0:02:52 I’m thinking about kicking my co-host, Cameron Kasky, off and replacing him with Ed.
    0:02:56 So if you have any problems with him, if he’s taking too much vacation, I might poach him.
    0:02:57 I watched that.
    0:02:58 How old is your young guy?
    0:02:59 I love how we both-
    0:02:59 He’s 24.
    0:03:00 He’s 24?
    0:03:01 Wow.
    0:03:02 Yeah.
    0:03:02 Ed is 26.
    0:03:04 Yeah.
    0:03:05 But you’re a kid, too.
    0:03:06 I think it’s more adorable.
    0:03:08 Because I have the grandfather thing.
    0:03:09 You’re just like the big brother.
    0:03:09 Yeah.
    0:03:10 Little big brother vibe.
    0:03:12 Got to keep making them behave.
    0:03:12 There you go.
    0:03:14 Are you in New Orleans today?
    0:03:14 Where are you?
    0:03:15 I’m in New Orleans, yeah.
    0:03:18 I was in New York over the weekend, back in New Orleans.
    0:03:20 I’m here for a couple weeks.
    0:03:24 And then we got a live show in Chicago and Nashville, if any Raging Moderates listeners want to come.
    0:03:26 May 27th and 28th.
    0:03:26 Look at me.
    0:03:28 I’m just plugging, baby.
    0:03:29 Tell me a little bit about the live shows.
    0:03:30 How many people do you get?
    0:03:31 What’s the business model?
    0:03:32 Do you enjoy it?
    0:03:33 I just lied.
    0:03:34 It’s May 28th and 29th.
    0:03:35 28th and Chicago, 29th and Nashville.
    0:03:37 I love them.
    0:03:37 We love them.
    0:03:41 We are getting, I think, almost 1,000 people in Chicago.
    0:03:46 And they’re closer to like 400 in Nashville, kind of a small, you know, big market, small market thing.
    0:03:54 And we haven’t quite figured out on the business, Scott Brain, we haven’t like really quite figured out how to monetize them in a way that is that useful to the bottom line.
    0:03:57 But I think it’s still useful because it’s cool for the community.
    0:03:59 People love it.
    0:04:03 They like, especially in kind of our world, people love like, when I see people on the street, I’m sure you get this too.
    0:04:09 It’s just like, I just like listening to you because I feel like I’m going insane and it makes me feel sane to listen.
    0:04:15 And so then it makes you feel even more sane when you’re around other sane people that you can kind of vent to about the craziness of the world.
    0:04:17 And so I think it’s good for the community side of things.
    0:04:18 I like being out with the people.
    0:04:23 I feel a little bit disconnected sometimes when I’m up here in my hole in New Orleans.
    0:04:25 I can’t leave my little studio hole.
    0:04:27 And so it’s nice to have human contact.
    0:04:31 One of my colleagues, Jonathan Last, doesn’t like human contact.
    0:04:33 So it’s not a plus for him, but it is a plus for me.
    0:04:34 So it’s kind of invigorating.
    0:04:35 So I dig it.
    0:04:39 I mean, I think that, you know, we only do maybe six a year, seven a year.
    0:04:43 So it would become a burden if you’re like, we’re doing a real tour, like a rock and roll tour.
    0:04:49 Yeah, I’ve always said that it’s really a shame that these LLMs and AI is crawling the digital world and not crawling the real world.
    0:04:55 Because I find online people not so nice, but people out in the wild couldn’t be more lovely.
    0:04:55 Totally.
    0:04:57 Well, it’s not because people are cowards.
    0:05:04 And so there are some people that you see in public that are lovely, that are nuts online, you know.
    0:05:17 Some of it is that and other others of it is just like online draws in like the people who want to be engaged for the most part, present company excluded are like, I think it draws people in with mental illness.
    0:05:18 I don’t know.
    0:05:25 I just like I like, for example, I just think back to, you know, something like after the Biden debate when I was super critical of him because it was just obvious.
    0:05:34 I the commenters on my social media and on the blog were really mad at me, like the lefty commenters are like, no, I don’t you understand the assignment.
    0:05:35 I got a lot of that, too.
    0:05:42 Yeah, but then out in the real world or on my email or text message in private communications, everybody was like, thank God you’re saying this.
    0:05:43 I mean, this is crazy.
    0:05:44 Like, that was insane.
    0:05:45 I couldn’t even watch it.
    0:05:46 It was so painful to watch, right?
    0:05:48 And that’s just one example.
    0:05:49 There are a million examples of this.
    0:05:54 I do think that social media kind of draws in the most mentally ill people to be the most active.
    0:05:55 I don’t know.
    0:05:57 I maybe need to reflect on that myself, possibly.
    0:06:04 But also, I think that just being alone makes you more mentally ill and makes you more isolated and makes you less empathetic and more angry.
    0:06:13 And I think those are the people who have a disproportionate share or voice online because, quite frankly, they’re home and they’ve got not a lot else to do.
    0:06:18 I think a lot of what ails us is the social isolation and the fact that we don’t recognize we’re mammals.
    0:06:22 And, you know, you put an orc on a tank alone, it literally goes crazy.
    0:06:26 And, you know, a Cape buffalo gets excommunicated from the herd.
    0:06:28 It usually goes crazy or gets eaten and dies.
    0:06:29 Totally agree with that.
    0:06:32 I could not be more human contact, just pro-human contact.
    0:06:34 It’s just another thing that, you know, we’re aligned on.
    0:06:35 Good.
    0:06:40 So, in today’s episode, we’re going to be discussing the Qataris may gift Trump a luxury jet.
    0:06:44 Tell me that thing probably doesn’t look like an Iraqi whorehouse inside.
    0:06:45 What do you think the decor looks like inside?
    0:06:50 Yeah, I mean, it probably looks like the Uday and Kuse suite in the palace, for sure.
    0:06:58 And, look, there’s so much horrifying about this story, but the funny part of it is, I guess it was parked at the West Palm Beach FBO in February.
    0:07:01 And Trump was like, I want to go check that out.
    0:07:08 He’s, like, immediately drawn to the opulence of the Qatari, you know, whorehouse in the sky.
    0:07:12 And that, I guess, is what started us down this path to this bribe coming through.
    0:07:16 And, you know, that is just very Trumpy, you know, a very Trumpy origin story.
    0:07:19 But it’s really, I mean, obviously, it’s just bad on the corruption front.
    0:07:28 Like, the idea that our country should be taking a $400 million bribe for another country that we have a complicated geopolitical relationship with is insane.
    0:07:38 Simultaneously to that, if the corruption of the government part isn’t bad enough, Eric Trump signed a deal for, like, a golf course in Qatar for, I think, $5 billion.
    0:07:44 So, there’s private corruption on top of the public corruption that is happening with Qatar.
    0:07:51 And it’s particularly jarring, and I think it’ll be interesting to see what the kind of pro-Israel right folks say about this.
    0:07:55 Like, Qatar was funding Hamas and was funding the campus protests.
    0:08:05 So, in addition to just the corruption part, there’s the hypocrisy of, we are currently taking away the green cards and jailing people who participated in the campus protests.
    0:08:13 At the same time, as we’re taking an Air Force One bribe from the country that was funding the same protests.
    0:08:15 And the whole thing is just preposterous.
    0:08:22 I have a chat group or a text group with some of my friends from the fraternity at UCLA, and the majority of them are Jewish.
    0:08:24 And a lot of them voted for Trump.
    0:08:30 I think most of them voted for Trump because, quite frankly, he’s seen as viewed as more resolute on Israel.
    0:08:32 And I said, be clear.
    0:08:37 You know, this guy likes Jews the way that hardcore evangelicals like Jews.
    0:08:41 If you kind of go one layer deeper, their plan for us is not all that great.
    0:08:43 You know, it’s all about the rapture.
    0:08:46 When Jesus comes back, then they decide to kill most of us.
    0:09:00 And the fact that, essentially, we have the Qataris giving the president a $400 million plane and sort of turning this into kind of, you know, the ultimate frequent flyer program.
    0:09:09 I mean, first off, it’s embarrassing that America needs to take a plane manufactured in the U.S. from the Qatari government, that that’s where we are.
    0:09:29 But also, the notion that you have the primary sponsor of Hamas and the political mouthpiece, and you have a country that has given about $4.8 billion of the $14 billion we have received from foreign governments to sponsor, quote, unquote, Middle Eastern studies departments.
    0:09:42 I mean, Jews have to get past the fact that this notion that the president is going after universities because of anti-Semitism is just fucking ridiculous.
    0:09:44 It has nothing to do with anti-Semitism.
    0:09:59 It’s him attacking progressive institutions and trying to implement thought leadership, that if he really cared about anti-Semitism, he wouldn’t be taking $400 million bribes from the primary sponsor of a group that murdered 1,200 Jews.
    0:10:02 And I’m like, you guys don’t see this?
    0:10:09 You don’t see the inconsistency here in that this isn’t about—I mean, we have totally become, at this point, pay for play.
    0:10:11 The question I would put forward to you—
    0:10:12 Do they see it?
    0:10:14 Has the tech chain fired up since last night?
    0:10:16 What they see is they see that it’s problematic.
    0:10:28 What they see more, Tim is one of the guys in our group who’s this wonderful high-integrity guy, has this great small business that does specialty products.
    0:10:33 You know those products—you go to a conference and you see those banners and the mugs and the water bottle with logos.
    0:10:37 He has that kind of business, and he does—it’s a great business.
    0:10:42 Fifteen million bucks, good living for 200 or 300 people, has put kids through college on it.
    0:10:43 It’s a family business.
    0:10:57 And his business is basically shut down overnight because of the ridiculous, sclerotic, reckless, like, approach to negotiating, where we’re negotiating against ourselves and both sides are losing around China.
    0:11:01 And my friends are very—I don’t want to say economically focused.
    0:11:02 Is that fair?
    0:11:05 I’d say they’re more focused on America as a platform for prosperity.
    0:11:06 I think they’re like most voters.
    0:11:08 They think about who’s going to put more money in my pocket.
    0:11:15 They think that essentially Washington is feckless and useless around social issues, and they’re focused on who they think is better for the economy.
    0:11:28 And to have kind of one of us have our, you know, one of our close friends’ business basically just, like, turned off like it was a tap and threaten, you know, a multi-generational business, I think that hits hard.
    0:11:30 I think that hits them at home.
    0:11:42 The question I would have for you is I’m kind of—I want to move beyond the part of the program where we’re, like, screaming into TikTok about the corruption here and the obvious fraud or whatever you want to call it.
    0:11:45 I have, like, seven more minutes of TikTok bits, though, but it’s fine.
    0:11:47 We can move on quicker than you wanted.
    0:11:47 It’s your show.
    0:11:52 I guess I want to move to the part of the program where how do the Democrats become the party and not fucking around?
    0:12:08 And this is my idea, and I’m curious what you think, that we should draft legislation, the, you know, Foreign Enemies Act, Part 2, 2.0, that says if you’re operating black sites in your country, El Salvador, if you’re trying to bribe our public officials, Qatar,
    0:12:16 even if the president at that moment agrees with it, it doesn’t mean you’re not guilty of a crime or a violation of Emoluments Act or whatever.
    0:12:25 And in three years and nine months, we are going to implement significant economic sanctions and rethink our geopolitical relationship with you.
    0:12:31 And also be clear, in America, the White House and the branches of government or Congress tends to turn over.
    0:12:35 I don’t think there’s any shaming the Trump administration and his acolytes.
    0:12:54 So I’m about how do we start sending a chill down the backbone of some of these foreign governments and also some of the lower level people of these organizations that say, if you’re illegally incarcerating people, whether the president or whether the current head of ICE says that is okay, it doesn’t mean you’re not committing a crime.
    0:13:00 I’m trying to figure out how we, quite frankly, move from the strongly worded letter to being a little bit more aggressive.
    0:13:02 Any ideas or thoughts?
    0:13:03 Yeah, I do.
    0:13:03 I have a couple of thoughts on that.
    0:13:07 And I was literally just talking to Bill Kristol about just on the Qatari plane thing.
    0:13:10 Again, this is more of a strongly worded letter side of things.
    0:13:12 And I have additional thoughts on top of it.
    0:13:21 But I do think, just at minimum, somebody in the House, among the Democrats, should try to put forth through a privileged resolution creating a vote on the new Air Force One.
    0:13:24 Like, make the Republicans actually vote to codify this.
    0:13:26 Like, you have a majority, right?
    0:13:33 Just say, look, if you guys want to take a $400 million bribe from the funder of Hamas, then put your money where your mouth is and vote for it.
    0:13:46 Because, you know, we’re already seeing everybody from Ari Fleischer, who is Bush’s spokesperson, who’s been pro-Trump, to Laura Loomer, the insane MAGA conspiracy theorist, to the Free Press, which has been kind of like anti-anti-Trump, the Bari Weiss outfit.
    0:13:49 Like, all of them are out this morning criticizing the Qatari plane thing today.
    0:13:53 So I would at least force these Republicans to actually have to codify it.
    0:13:53 That’s one.
    0:14:01 The thing I liked about your El Salvador idea, legal is not my background, so I don’t have a lot of deep thoughts on how you can scare people into feeling like they might go to jail.
    0:14:03 Although I like where your head’s at on that.
    0:14:24 Economically, though, I mean, I think it would make sense for, you know, Democratic leaders either in or out of government right now to be talking with the EU and Carney and, like, I just got reelected in Australia about isolating El Salvador and saying that when we come back in charge, we’ll isolate El Salvador too.
    0:14:28 Like, we will turn you into Nicaragua or Venezuela if you want to.
    0:14:36 Like, if you want to be completely isolated from the world community, I know you’re very happy about this deal you’ve done with Donald Trump and his crime family, but they’re not going to be around forever.
    0:14:50 And if you want the El Salvador economy to look like the North Korea, Nicaragua, or Venezuela economy, then keep going down this path of having, you know, of violating the Human Rights Council and what they’ve already signed and agreed to.
    0:15:01 Like, you know, you cannot be part of the, you know, liberal, small L liberal world of nations if you are going to put somebody in a hole in a torture camp and not give them access to a lawyer.
    0:15:07 Like, that’s just, that’s a no-go and we’ll stop doing trade with you and we’ll stop doing tourism with you.
    0:15:19 And it would be hard to actually impact the El Salvador economy in a big way without the U.S. being involved, but you could start to lay the groundwork down for it in a way that might make Bukele start to think twice.
    0:15:25 I think we’ve got to say to these folks, look, the president does not provide blanket immunity from economic sanctions or even criminality.
    0:15:27 Just to say, look, you’re right.
    0:15:32 Well, you’re good for three years, eight months and two weeks.
    0:15:41 But after that, be clear, if the Democrats get control back, which there’s always a good chance at some point they will, it’s going to be really ugly for you.
    0:15:55 Because I think we’ve got to go after the infrastructure and the enablers and the co-conspirators at this point, as opposed to, because it’s just pretty clear we’re not going to shame him or our current branches of government who have been weaponized and politicized.
    0:15:57 That’s just not an effective strategy.
    0:15:59 So let’s move on to the tariffs here.
    0:16:00 All right.
    0:16:07 So back in Washington, Fed Reserve Chair Jerome Powell, Chairman Powell, warned that Trump’s escalating trade war could drive the U.S. towards stagflation.
    0:16:10 That’s probably a word you don’t know because you’re too young.
    0:16:12 We haven’t had it since the 70s.
    0:16:13 I’ve read about it in history.
    0:16:13 You’ve read about it?
    0:16:22 Well, I mean, as a Reagan fan, you know, as in high school Republicans, people talked about, you know, how he ran against stagflation.
    0:16:23 So I’m familiar with it in that context.
    0:16:30 So it’s this toxic mix of rising prices and rising unemployment where basically interest rates go up and the economy slows down.
    0:16:36 And it’s sort of stagflation is sort of a step or a bridge to a depression.
    0:16:40 But on Thursday, Trump announced a new trade framework with the U.K. that lowers tariffs,
    0:16:43 but only on luxury cars, including a Rolls-Royce and Bentley.
    0:16:43 Well, thank God.
    0:16:46 And plane engines, I think, got thrown in there, too.
    0:16:48 I think Rolls-Royce has given us some plane engines, too.
    0:16:52 Toys, including Barbie and Hot Wheels, will face 100 percent tariff.
    0:16:54 Then over the weekend, there was a surprise detour.
    0:17:00 The U.S. and China agreed to a 90-day truce, temporarily rolling back some of the steep tariffs that had been hammering both economies.
    0:17:11 By May 14th, the U.S. will slash its tariff on Chinese goods from 145 to 30 percent, while China will lower its own tariffs on American products from 125 percent to just 10 percent.
    0:17:14 The move helped calm global markets.
    0:17:17 But it’s anyone guess if the pause will hold.
    0:17:19 They now have 90 days to make a deal.
    0:17:21 What do you think will come out of this?
    0:17:23 What’s your impression of what’s happened as of this morning, Tim?
    0:17:28 Well, for starters, like, obviously, Trump linked and had very serious concerns about the economy.
    0:17:37 I mean, if you just look at the broad contours of this, so a 30 percent tariff now in China is 20 percentage points higher than it was under Biden, right?
    0:17:40 So it was at 10, and now it’s up to 30.
    0:17:48 And so we’ve added the 20 percent tax on consumers who consume Chinese goods in exchange for nothing.
    0:17:50 I mean, the Chinese didn’t even.
    0:17:53 There were some, I guess, promises around fentanyl or something.
    0:18:00 You know, in the past, you know, in the first Trump term when they did the tariffs to China, there was also a deal where, like, they were buying our soybeans.
    0:18:03 And, you know, there are other, and maybe that’ll come over the next 90 days.
    0:18:03 I don’t know.
    0:18:10 But as of right now, you know, we still put a 20 percent, essentially, sales tax increase on Americans, like, for nothing.
    0:18:13 Just so that Donnie could, like, feel tough for a little bit.
    0:18:15 So how does it go from here?
    0:18:21 I don’t, I mean, I think that I’d be interested in your take on, like, I noticed the markets are up quite a bit today.
    0:18:33 I just generally think, and it’s maybe my pessimistic nature, that, like, the markets and business leaders have been, like, a little bit too sanguine about, like, kind of where we’re heading.
    0:18:37 I think that this is going to be, like, relatively ugly.
    0:18:46 Like, this move away from a total trade embargo on China has, like, walked us away from the brink of, like, a worst-case scenario economically, at least temporarily.
    0:18:57 But even still, and if you would have went to any of these people in October and said, hey, I’m from May 2025, and here’s what the economic outlook’s going to look like then.
    0:19:02 We’re going to have a 10 percent across-the-board tariff on everybody, 30 percent on China increased.
    0:19:08 The tax bill that you guys were counting on is going to be floundering in Congress, and we’ll see what happens with that.
    0:19:14 But we haven’t really made any meaningful progress of it yet on May, and, you know, GDP growth will be down to zero.
    0:19:22 I feel like everybody would think that was – like, I feel like business people outside of politics would say that that’s, like, almost a worst-case imaginable scenario.
    0:19:34 And that’s where we are now, but people are kind of spinning it as a positive because it ends up being better than what the worst-case scenario was that we were staring down the pike of had they kept the 145 percent in.
    0:19:35 So, I don’t know.
    0:19:36 What do you make of that?
    0:19:40 Well, he’s definitely – so, he’s pulled the knife out of the back sort of halfway.
    0:19:42 That’s the good news.
    0:19:59 The bad news is the injury is going to take, I think, decades to heal because even worse than the tariffs themselves, which obviously increase consumer prices and slow the economy, I think the most lasting damage here is that we have now become the land or the economy of toxic uncertainty.
    0:20:02 And that is people don’t even know how to plan their businesses.
    0:20:19 And the U.S. S&P trades at a price earnings multiple of around 26, meaning for every dollar of profits that our great American companies generate, the world rewards us with $26 in value, which flows right into not only the pockets of shareholders but employees.
    0:20:21 It lowers interest rates.
    0:20:23 We can borrow money at a much lower rate.
    0:20:29 The U.S. dollar is kind of the reserve currency because everybody wants to buy American stocks, so there’s greater demand for dollars.
    0:20:40 And the U.S. being the reserve currency globally, literally lowers on average the interest rate that you pay across your student loans, your mortgages, and your carb loans, somewhere between half and 1%.
    0:20:50 So, that’s just literally hundreds of billions of dollars in cost savings that the Americans enjoy because of the fact that our markets trade at a higher multiple on earnings.
    0:20:52 Now, why do they trade at a higher multiple?
    0:20:53 A lot of reasons.
    0:20:55 We’re more risk-aggressive.
    0:20:56 Our technology is better.
    0:20:59 We have more of a zeitgeist or a culture of entrepreneurship.
    0:21:01 We have great universities, great intellectual property.
    0:21:04 But we also have rule of law and consistency.
    0:21:06 We’re seen as good trading partners.
    0:21:08 We’re seen as people we can count on.
    0:21:16 We’re seen as a place where there isn’t going to be a ton of corruption where you come and, say, open a bunch of restaurants, and then the government shows up one day and says, sorry, we now own them.
    0:21:18 And that happens in other countries around the world.
    0:21:24 Rule of law and consistency have been thrown out the window in just 110 days.
    0:21:28 And you’re starting to see a reduction in the price earnings multiple.
    0:21:35 And I believe over the next several years, we’re going to see a re-rating down of our price earnings multiple, which effectively increases the costs on all American businesses and consumers.
    0:21:44 Because, and the market has sort of said this to a certain extent, the market has said, we don’t really know what this guy is going to do and we don’t trust him.
    0:21:46 145% tariff.
    0:21:49 I mean, this is what a bad negotiator is.
    0:21:52 The first thing we need to do is dispel the myth that this guy is a good business person.
    0:21:58 He would be wealthier if he’d taken his massive inheritance and invested it in index funds.
    0:22:04 His business career includes a trail of bankruptcies and unpaid subcontractors.
    0:22:11 To be fair, he’s an outstanding reality talk show host, made several hundred million dollars hosting and envisioning a reality talk show.
    0:22:14 As a business person, he’s not very good.
    0:22:18 And in terms of negotiating, he’s negotiating himself at this point.
    0:22:27 He put on 145% tariff and then a few days later, without any counter from the Chinese, other than this is unacceptable and we’re not even going to talk, he said they’re unsustainable.
    0:22:30 It’s like, well, boss, you’re the one that did it.
    0:22:37 So to go to 145% and then to go down to 30%, and effectively what you have is the Chinese are divesting away.
    0:22:40 This will keep the factories sort of humming in China.
    0:22:46 This will basically loosen up or cancel the trade embargo for the time being.
    0:22:50 But also in negotiation, you have to understand your leverage and the amount of leverage you have.
    0:22:57 And what is typical of America and Donald Trump is that we’re under the impression we’re much more powerful than we are.
    0:23:02 People think of us as, you know, we’re the only customer at the taco stand here.
    0:23:04 And that without us, they go out of business.
    0:23:06 We’re the third largest trading partner.
    0:23:12 The Association of Southeast Asian Nations and the EU are bigger trading partners with China.
    0:23:15 China has been divesting away from us.
    0:23:17 This is kind of, I think this is good for them.
    0:23:25 They get to continue to sell not as many products, but still not the shock that this trade embargo was going to implement on them.
    0:23:29 At the same time, they will slowly but surely continue to divest away from us.
    0:23:31 And that is what the whole world is doing, Tim.
    0:23:36 The whole world is rerouting their supply chain around the United States, not even because of tariffs,
    0:23:40 but because they don’t know how to plan their business with us because of this toxic uncertainty.
    0:23:48 And I think these, that resupplying or that rerouting of the supply chain will take years, if not decades, to reheal.
    0:23:57 And I do think the Americans have taken for granted, the American public, of just how inexpensive our goods are because of the supply chain that runs through the U.S.
    0:24:01 of every major economy because they trust us and think there’s rule of law.
    0:24:04 And those things are no longer a given with us.
    0:24:09 The scariest data I’ve seen is that I think it was Pew or the Hoover.
    0:24:15 Some polling organization did a poll of global citizens, took a statistically significant sampling.
    0:24:23 And for the first time in the history, more people around the world think that China is a greater force for good in the world than the U.S.
    0:24:28 Which says to me, people are much more inclined to do business with China than they are with the U.S.
    0:24:31 And as someone who has run businesses, I’ve run businesses my whole life.
    0:24:34 They’ve always been global businesses because they’ve been strategy and brand firms.
    0:24:43 When I walk in and meet with LVMH or Samsung or, you know, I don’t know, Tata Motors, we’re taken seriously.
    0:24:46 And also, when they do business with us, they want to do business with us.
    0:24:55 If I’d started a brand strategy firm in Pakistan or even in Thailand, they’re just less inclined to do business with you because they don’t know you.
    0:24:56 They don’t trust you as much.
    0:24:58 They don’t think you’re as innovative.
    0:25:01 They probably don’t think your employees are as good.
    0:25:05 They’re not as confident you’re going to uphold your side of a legal contract.
    0:25:12 The legal contracts aren’t as easily agreed to because they’re not as consistent with the kind of American or Western law.
    0:25:16 All of that, we have had massive benefit from.
    0:25:20 And I don’t think American consumers realize how much they benefited from that.
    0:25:25 And they’re going to realize it when everything just gets a little bit more difficult.
    0:25:25 Your thoughts?
    0:25:26 You know, I agree with most of that.
    0:25:29 I’ll just defer to your expertise on the economy side of things.
    0:25:31 I concur with it.
    0:25:35 I just like putting on my former Republican hat just on like the China hawk side of it.
    0:25:48 I remember we used to have kind of a Republican Party that was strong against communism and that felt like, you know, wanted to use more of a Reaganite policy, you know, tour and great power struggles.
    0:25:52 We’ve seen these guys basically fold in the face of China.
    0:25:59 And I just think broadly, think about the advantages China has gained over the past five months.
    0:26:11 I mean, in addition to the stuff you just laid out, the fact that we’ve totally gutted USAID and we’ve eliminated any soft power we have throughout the world and created a huge opportunity for China to fill that void.
    0:26:26 To your point on the economic trading partner side of things, I think that if you are one of those Asian countries like Thailand that you just mentioned, like, I mean, don’t you feel like you can trust China a little bit more as a trading partner than you could have five months ago?
    0:26:27 For sure.
    0:26:29 Then you look at the policy side of things.
    0:26:31 Just look at talk about leverage and weakness.
    0:26:36 I mean, we completely fold on the, you know, Liberation Day tariffs.
    0:26:53 Meanwhile, we also completely fold when it comes to TikTok and like the U.S. government puts into law a TikTok ban, but Donald Trump and this administration won’t enforce it because they’re afraid of the backlash from the American population.
    0:27:07 So, like, China has been so successful in infiltrating American culture through TikTok that, and the power of that is so great that, like, the U.S. government is scared.
    0:27:11 Let’s just be honest, scared to, like, enforce its own laws when it comes to banning TikTok.
    0:27:13 You know, China State TV this morning, I saw this.
    0:27:14 They put this out.
    0:27:20 The outcome of trade talks with Trump team shows China’s firm countermeasures and resolute stance have been highly effective.
    0:27:24 China gets nearly all tariffs off for doing very little other than agreeing to talk.
    0:27:26 That’s their spin this morning.
    0:27:35 So, I just think across every metric, we have made China stronger over the past five months in ways that, as you say, are going to be hard to unravel.
    0:27:43 And there isn’t really any evidence that we are trying to, like, win a great power struggle with them.
    0:27:54 And I guess I would add just the last thing I’d say on it is, if you’re China, I don’t, I’ve, it’s hard for me to get inside the head of Xi Jinping, but, and I don’t know what their plans are with regards to Taiwan or their timing.
    0:28:09 But I just do not think they could look at America right now and think that we would put up any real resistance to their efforts to overtake Taiwan if they wanted to do it, based on how we’ve acted with regards to Ukraine, how we’ve acted with regards to this trade war.
    0:28:16 So, I just think that we’ve weakened ourselves pretty noticeably across, you know, a variety of different metrics vis-a-vis China.
    0:28:20 Yeah, I think the short-term winner is Europe because China wants to keep these factories humming.
    0:28:24 So, they’ll have a lot of excess supply that they’ll be willing to sell at a discounted rate.
    0:28:30 And I think the EU is about to get a massive amount, kind of, for sale on a ton of products.
    0:28:33 The medium and the long-term winner, I actually think I agree with you, is China.
    0:28:39 I know firsthand that their commerce executives and business people are roaming around Europe and Latin America saying,
    0:28:43 hey, you may not like us, but you can trust us.
    0:28:44 We do what we say we’re going to do.
    0:28:48 And I was actually at dinner with the CEO of one of the largest companies in China.
    0:28:53 And you said, yeah, for the first time, we’re talking to European companies about providing cloud services.
    0:28:58 And the general reaction was always, we don’t trust China to store our data in the Chinese cloud.
    0:29:03 And now the question is, okay, we don’t trust you, but we don’t necessarily trust American companies now either.
    0:29:04 Look at the Elon Musk Starlink.
    0:29:08 Like, they’re like, you know, are we going to trust Elon Musk with the internet access?
    0:29:13 Obviously, I think that there are going to be some countries, they’re going to look at that both ways now.
    0:29:19 Some will want to do that deal because they feel like it might be a way to get good favor of the Trump administration.
    0:29:25 But I think others are going to feel about that the way they might have felt about China a couple of years ago.
    0:29:26 You also have to do a better job as Democrats.
    0:29:30 I think of who has been good at pushing back on autocrats.
    0:29:32 I learned this, I did an interview with Anna Applebaum.
    0:29:40 And she said, if you take Alexander Navalny as an example of someone who was able to push back on an emerging kleptocracy or an autocrat,
    0:29:46 it was because he was able to connect it to people’s lives, that he had this sort of motto when he was running against Putin,
    0:29:49 that, okay, they’re getting rich and there’s still potholes in Moscow.
    0:29:54 And Elizabeth Warren or Senator Warren kind of summarized it nicely by saying,
    0:29:58 they’re getting rich and you’re getting your health care taken away.
    0:30:05 And I don’t think we’ve done a really good job of explaining to the American people that a kleptocracy creates a small number of very rich people,
    0:30:11 whether it’s the people who are tipped off to the launch of the Trump coin the Friday night before inauguration,
    0:30:16 small number of wallets, like 30 wallets made $800 million, thing spikes, they dumped the bag.
    0:30:22 And then over the course of the next several weeks, 800,000 smaller investors lost billions.
    0:30:32 And we haven’t done a good enough job connecting that, okay, when Elon Musk, as part of our negotiation with UK around tariffs, gets a Starlink deal,
    0:30:35 that means every other American tech company, every other small business,
    0:30:41 and by the way, 98% of the companies that make their living from import and export in the United States are small and medium-sized businesses
    0:30:45 who create two-thirds of the jobs in America, but don’t have lobbyists.
    0:30:55 And they don’t have enough money to get on Trump’s lunch calendar or be part of Eric’s executive, like, you know, $500,000 a year kind of fraternity, if you will.
    0:30:57 Those are the people that get hurt the most.
    0:31:03 And we, I don’t think we as Democrats have done a good enough job connecting the dots there.
    0:31:14 Or that say, look, kleptocracy is a small tax and then a medium tax on everyone such that we can funnel a massive amount of money to a small number of people.
    0:31:17 All right, let’s move on here.
    0:31:18 We’ll take one quick break.
    0:31:19 Stay with us.
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    0:33:03 Welcome back.
    0:33:13 On the immigration front, a federal judge has blocked what may be one of the Trump administration’s most extreme efforts yet, the planned deportation of detainees to Libya.
    0:33:27 ISIS detained Asian nationals in Texas and allegedly pressured them to voluntarily agree to be transferred to prisons controlled by armed militia in eastern Libya, despite widespread reports of torture and human rights abuses in those facilities.
    0:33:34 At the same time, Trump is touting a 95% drop in illegal crossings at the U.S.-Mexico border compared to last year.
    0:33:41 Tim, is this a fear tactic designed to intimidate future migrants into staying away or self-deporting?
    0:33:42 What do you think is going on here?
    0:33:47 There definitely is a desire to try to intimidate people into self-deporting, and they’re actively doing this.
    0:33:52 They’re running ads calling on people to self-deport right now throughout the country.
    0:33:53 So there is that.
    0:34:00 I think there is a little bit of a sadism to the Stephen Miller wing of the Trump administration.
    0:34:11 I think some of them like the idea of doing these kind of outlandish types of deportation plans because, A, it’s intimidating.
    0:34:17 B, I think they get some kind of pleasure out of it, maybe erotic pleasure.
    0:34:17 I don’t know.
    0:34:20 But, you know, it’s hard to keep track of all this stuff.
    0:34:21 But the Libya thing is the latest.
    0:34:29 There’s another story, I guess a week or two ago, of a guy, Omar Amin, who got deported to Rwanda.
    0:34:41 He was from Iraq and had been pretty thinly and I think quite clearly falsely accused of being part of ISIS when he was in Iraq.
    0:34:49 He had come to America, brought his whole family here, went through the refugee vetting process, was living in Sacramento, was working, did not have any crimes in America.
    0:34:56 But, you know, there was some cable where he was on a list of people that were ISIS members.
    0:34:59 You know, he, him and his lawyer says that’s false.
    0:35:06 Anyway, he gets jailed during the first Trump administration, has been jailed since then, and we just sent him to Rwanda, you know, where he’s not from.
    0:35:14 And, you know, we have the – there’s another situation I was just reading this morning in New York with these two guys who are 19 and 20, graduated high school, were from El Salvador.
    0:35:24 You know, their parents brought him here when they were kids, they hadn’t broken any laws, were good students, spoke English, and they went to their immigration checkup.
    0:35:32 They ended up getting shackled, sent to Louisiana, and now are about to be sent back to El Salvador where they, you know, they don’t remember or know anybody in El Salvador.
    0:35:42 So, like, all of this, you know, is part of the broader effort to, yes, intimidate and to send a signal to the world that people aren’t welcome here anymore.
    0:35:44 And that’s what they want, right?
    0:35:49 I mean, look, the only people they’re going to welcome into this country are white Afrikaners from South Africa.
    0:35:54 I mean, I don’t think you’ve got to, you know, read between the lines too much on that.
    0:35:55 And it’s outrageous.
    0:36:14 And I think that, you know, part of this stuff, to your point in the last thing about Democrats, I think that the more Democrats can just speak, whether it’s about the economy or whether it’s about this stuff, in normal language and focus on things that people understand, people really don’t want kids that were brought here where there are four to be sent back to El Salvador.
    0:36:16 Like, that is not a popular policy.
    0:36:24 They don’t want people to be grabbed off the street by masked agents and sent to a prison camp in El Salvador or a prison camp in Libya.
    0:36:26 Like, those are not popular things.
    0:36:38 And I think that you can talk about those things in regular language that speak to American values while also, you know, not going down crazy lefty open borders like territory.
    0:36:40 And I think that it’s important to be able to do both.
    0:36:42 Yeah, I feel I’m of two minds on this.
    0:36:44 The first is this is still his most popular policy.
    0:36:47 And there’s just no getting around it.
    0:36:52 I feel like a lot of this was the Democrats sticking their chin out and just waiting to get tagged hard.
    0:36:56 And a quarter of a million people crossed the border in December of 23.
    0:36:57 We were just sort of asking for it.
    0:37:07 And then they see, OK, them getting Trump, you know, or Biden-Harris hats and free phone cards and hotel rooms and Americans saying, OK, there’s something wrong here.
    0:37:16 But I’ve never understood about this whole argument or where I feel Americans fail to see what’s going on is that immigration is obviously the secret sauce of America.
    0:37:19 But I’ve always thought I’m kind of where Friedman was on this.
    0:37:27 And that is the most profitable part of immigration is illegal immigration because they’re essentially the most flexible, inexpensive workforce in history.
    0:37:35 When there’s crops to be picked or old people to be taken care of or dishes to be washed and we can’t afford or find domestic workers.
    0:37:39 The reason why it’s fairly inexpensive to eat out is because of illegal immigration.
    0:37:45 And in some cities, somewhere between 15, 25 percent of fast food workers are undocumented workers.
    0:37:54 And in addition, they generate a surplus of 100 billion dollars in the Social Security program because most of them are younger and they don’t stick around for Social Security.
    0:37:56 They pay their taxes and they pay their taxes and then they go back.
    0:38:03 A mass deportation effort, some estimates, put at 4 to 7 percent loss or reduction in GDP.
    0:38:09 And also there, 90 percent of undocumented, of the undocumented population is working age.
    0:38:16 About a third of agricultural workers, a quarter of ground maintenance workers, and about a quarter of all food service workers are undocumented.
    0:38:19 So, I mean, you’re just – your prices are going to go up, folks.
    0:38:22 And there’s this trope and there are some very bad people.
    0:38:24 I do not believe in open borders.
    0:38:25 I believe you have to have a country.
    0:38:35 But the question I would have for you because I don’t feel as if I am very knowledgeable or have a deep domain expertise around immigration is that we want to demonize immigrants.
    0:38:46 But wouldn’t the fastest way to solve this problem to be to go to the demand side and that is say to Chipotle or lawn care companies, we’re doing random audits.
    0:38:53 And based on the percentage of people who are clearly undocumented, we’re going to find you $10,000 a day because they don’t come here to rape.
    0:38:56 These immigrants don’t come here to commit crimes or to start gang warfare.
    0:38:58 They come here for jobs.
    0:39:12 And if you went on the demand side and basically hit those nice American people with real fines such that they started implementing – and they could do this with biometrics or, you know, just simple documentation, verification.
    0:39:19 If there’s no jobs, if it’s like, okay, I’m sorry, I can’t hire you, they melt back to where they came from.
    0:39:20 But we don’t want to do that, do we?
    0:39:22 Yeah, two thoughts on this.
    0:39:28 One is – and I think that it reveals a lot about why they’re targeting, who they’re targeting, what the motivations are.
    0:39:34 They don’t – this administration doesn’t want to go after business owners directly, right?
    0:39:37 And if they get hurt by the tariffs because Trump’s obsessed with tariffs, that’s one thing.
    0:39:42 But they’re not trying to make enemies of people that they think voted for them or possibly voted for them, small business owners.
    0:39:51 Plus on top of that, Donald Trump is an employer of illegal immigrants who worked at, you know, his hotels and golf courses, which he knows.
    0:39:53 So they don’t have any interest in doing that.
    0:39:54 You’re exactly right.
    0:39:55 They could – there’s e-verification.
    0:40:00 I mean this has been something that like border hawks, immigration hawks have been proposing ever since I’ve been in politics.
    0:40:07 In fact, many of the candidates I worked for like supported that as something that’s on your policy agenda in the campaign.
    0:40:15 But then you don’t actually put into place in government e-verify because you don’t want to actually punish the small business owners that are likely Republican voters.
    0:40:19 So what they’re doing now is they feel like low risk, right?
    0:40:33 Like who is – sure, there are probably some working class Hispanic voters that moved over to Trump that are starting to have a – maybe a change of heart because they had a cousin or a friend or something who is not a criminal, who’s been deported, or they know somebody who has.
    0:40:49 But broadly speaking, if you take an 18- and 19-year-old El Salvador kid that was brought here that can’t vote, brought here illegally by their parents, and you send them back to El Salvador, you’re not paying a political price for that in any meaningful way.
    0:40:50 And it is immoral.
    0:40:58 It’s an affront to what the country is supposed to be about, and it’s affront to the very American ethos of people wanting to come here and have an opportunity.
    0:41:00 But you’re not paying a political price there.
    0:41:03 So I just think that they’re doing it.
    0:41:07 There’s obviously some racial elements to it as referenced earlier with the white Afrikaners.
    0:41:19 But it’s also just they feel like it’s much more politically palatable to go after 18- and 19-year-old kids that would have been dreamers or whatever than it is to go after American business owners.
    0:41:21 And just one really quick thing on the economy.
    0:41:22 I agree.
    0:41:23 This all takes time.
    0:41:24 This is going to happen now.
    0:41:32 But just adding on to what we talked about earlier with tariffs, you add on to that, we’re deporting a bunch of people that are working, doing cheap work.
    0:41:35 We’re not bringing in nearly as many people as we were.
    0:41:43 So the shutting down of the border is good in that it’s shutting down some of the fentanyl traffic and some of the gang labor, but it’s also shutting down people that were coming here to work.
    0:41:48 And then on top of that, we’re firing a lot of people in the federal workforce or putting them on the sidelines.
    0:41:53 They’re probably going to end up getting paid anyway, so we’re going to be paying them to do nothing while that goes to the courts.
    0:42:00 And it’s harder for recent college grads to get jobs, you know, in a lot of these areas because people don’t know what’s going to be happening with the government.
    0:42:09 I just think that there are a lot of economic factors there that are pointing to a pretty bad situation, you know, once it all, you know, starts to hum through the economy.
    0:42:10 Curious.
    0:42:11 Let me put forward a thesis.
    0:42:12 I want to get your response to it.
    0:42:14 So I have a 17-year-old son.
    0:42:28 And there’s been reports in verification of actual people who aren’t criminals, people who were brought here, grew up here, being deported, some ending up in these hellscapes, prisons, and also reports of U.S. citizens.
    0:42:40 My view is unfortunately that a lot of Democrats who are very wealthy clutch their pearls and say at dinner parties how outraged they are.
    0:42:48 But they don’t really do a fucking thing about it because there’s this emerging what I’ll call transnational oligarchy, a togarks.
    0:42:53 And that’s if you’re in the 1%, A, you have a disproportionate amount of power.
    0:42:56 And without you, it’s very hard to get anything done without your support.
    0:42:59 And so it’s easy to complain about it at dinner parties.
    0:43:04 But the reality is in America that your rights have become a function of your wealth.
    0:43:09 My kid is not going to be sequestered by ICE and sent to El Salvador.
    0:43:11 There’s just zero chance that could happen.
    0:43:16 I will not be silenced because I have the money to lawyer up.
    0:43:25 Anyone in my life that becomes pregnant, I don’t care if I’m in deepest, reddest Mississippi, I can get access to family planning because I have money.
    0:43:34 And if shit really gets real and on the unlikely chance we start rounding up Jews and I got on the wrong list, well before that, I have the money to peace out to Milan or Dubai.
    0:43:45 And what that creates is this lack of incentive or this divesting of the most powerful interests in America.
    0:43:52 And that is, whereas before, I think the really wealthy thought, I’m going to stay here.
    0:43:54 If this could happen to them, it could happen to us.
    0:44:05 But now there’s a feeling amongst me, well, I always turn this back to me, but among the really wealthy, they were insulated from some of this, that it really doesn’t impact us.
    0:44:07 So we have our own schools.
    0:44:08 We have our own security.
    0:44:10 We have our own health care.
    0:44:12 We have our own legal rights.
    0:44:14 We’re protected by the law, but we’re not bound by it.
    0:44:29 And it creates this really unhealthy ecosystem where the most powerful in our nation, even who claim to have progressive values, really don’t feel that same sense of vested interest in the maintenance and fidelity to American values.
    0:44:34 Because at the end of the day, we’re kind of global citizens and our governance is the dollar.
    0:44:37 We’re basically how much money we have.
    0:44:40 And we can find those rights somewhere else, even if they’re violated here.
    0:44:41 Your thoughts?
    0:44:42 I think that there’s some of that.
    0:44:46 You know, I mean, look, you’re always going to paint with a broad brush in these sort of situations.
    0:44:52 Like there are certainly rich liberals that are out there doing what they can and others that feel like how you did.
    0:44:59 And there’s – and I hear from Bulwark listeners, like upper middle class people that will come up to me and say that they’re thinking of leaving.
    0:45:02 Like I said, a woman just over the weekend that was like, I’m thinking about moving to Australia.
    0:45:04 My husband is a citizen or something.
    0:45:06 And I was like, don’t leave.
    0:45:07 I’m not going anywhere.
    0:45:09 You know, you’re fine here.
    0:45:17 You actually – because of what you just laid out, Scott, like if you’re a citizen of this country that has enough money for a lawyer, like you’re in pretty good shape right now.
    0:45:21 We’ll see how things look when Donald Trump is deteriorating at age 81 in 2027.
    0:45:23 Maybe my assessment will change on that.
    0:45:26 But as of right now, you’re fine and you should be staying here and should be fighting.
    0:45:28 So I do.
    0:45:29 I think there’s a little bit of that.
    0:45:35 I also think the Democratic Party – and this is going to go against what like my policy preferences is probably.
    0:45:38 But I just – I think that from a political standpoint, this is important.
    0:45:52 Like the Democratic Party has not done a particularly great job of recruiting people that are from the working class, that are from the non-globalist parts of America to be spokespersons for the party.
    0:45:58 A lot of times those people are probably going to be more – they’re probably going to have different views from me on social and economic issues, right?
    0:46:01 Like I’m kind of a fiscally conservative, socially liberal, whatever cliche.
    0:46:17 Like the Democrats should probably be recruiting people that are more – that are more fiscally left than me and have some maybe contrarian social views because that is like the most popular, you know, combination of political views for people – for working class people.
    0:46:31 And I think the Democrats have done a lot of recruiting of people that like are maybe from somewhere in America and then were the valedictorian and then went to a fancy school and then worked at McKinsey and then went back to where they came from or, you know.
    0:46:34 And nothing against any of those people.
    0:46:39 But they’re going to have a set of views that are closer to what you just lined out that have a more of a globalist kind of mindset.
    0:46:50 And I do think it would help the Democrats to have people that like authentically sound like they are from the communities that are going to be hurt by this.
    0:46:51 Yeah, they claim to represent.
    0:46:54 Yeah, it’s just if they’re setting to the kind of the purity test.
    0:46:56 And we’re going off script here, but I can’t help it.
    0:47:05 It shocked me a couple of days ago there was a new poll showing that if the election were held again today that Harris would still lose or that Trump would win.
    0:47:07 In my sense is –
    0:47:07 I’m not shocked by that.
    0:47:11 I was shocked by that, especially when you see the swing among young people.
    0:47:13 But, I mean, it is what it is.
    0:47:16 And as unpopular as Trump is, the Democratic Party is less popular.
    0:47:30 And I think as we sit, again, crying into TikTok, the reality is where the – the analogy I used to use was that the panzer tanks come rolling into Poland and we’re fighting Democrats, whereas Democrats were fighting them on horseback.
    0:47:33 And then someone reminded me, actually, that was a successful military operation.
    0:47:36 I should stop disparaging the heroes of the Polish army in World War II.
    0:47:46 So – but my point is the only thing that feels more corrupt than the Trump administration or kind of coarse and cruel right now is just how weak the Democratic Party is.
    0:47:48 Well, it’s not more corrupt, but it’s sadder.
    0:47:49 And it has more impact.
    0:47:50 No, no, no.
    0:47:52 More weak.
    0:47:53 Yeah, more weak for sure.
    0:47:57 Well, isn’t America basically saying they’d rather have a corrupt autocrat than a weak Democratic Party?
    0:48:02 A lot of Americans are – and here’s the – and this goes to your screaming the TikTok thing, which I do a lot, so I’ll defend it.
    0:48:04 I’ll defend the honor of it.
    0:48:06 But I do think it has its limitations, which is this.
    0:48:27 Like – and this is why I bet you get pushback sometimes from people when you say this because there is a not nothing – you know, there’s 40 percent of the country, maybe 33 percent of the country who are super engaged in politics, are decently well off, middle class to upper middle class, went to college, read the news, you know, listen to podcasts or watch, you know, cable or do – or read the newspaper.
    0:48:37 Read magazine, whatever, engaged, know who their representative is, and are mad about what’s happening, are legitimately mad about it, and are trying to figure out what to do about it.
    0:48:41 And the good news for Democrats is those people show up in these special elections and local elections.
    0:48:44 That’s why Democrats are trying to do better in those than in the national elections.
    0:48:51 The problem is there’s just another huge part of the country that are less informed, and I don’t really even say that as a pejorative.
    0:48:54 It’s just like they don’t engage in political news.
    0:48:57 Maybe for some of them it’s because they’re working too damn hard and don’t have time.
    0:49:01 Maybe for others it’s because they’d rather play video games for eight hours a day.
    0:49:03 But either way, like that is happening.
    0:49:12 And the Democrats have been – like to that demographic, the Democrats feel very weak and they feel very disconnected and out of touch and not fighting for them.
    0:49:22 And it is just an absolute necessity that Democrats figure out how to find a voice that can connect with people that don’t read the New York Times.
    0:49:37 And part of that I think is, as I just mentioned in the last answer, is like recruiting people, you know, not who play video games eight hours a day, but who like look and sound and feel more like folks that are not part of that class of the one-third of the country that’s super engaged.
    0:49:38 Well, let me ask you then.
    0:49:46 Right now, if you had to say who are the leaders of the Democratic Party, you would point to minority leader Jeffries and minority – or Senate minority leader Schumer.
    0:49:49 And I’m a fan of leader Jeffries.
    0:49:52 I don’t think he is the leader we need right now.
    0:49:54 And I think Senator Schumer is a fucking disaster.
    0:50:00 Who do you think, in your view, who are some of those emerging – everyone keeps saying we have such a strong bench.
    0:50:04 And then they say – they point to Westmore and the list runs shallow.
    0:50:09 And then everyone was getting excited about John Fetterman and there’s all these stories coming out saying that he’s struggling.
    0:50:13 Who do you see as kind of the up-and-coming draft choices in the Democratic Party?
    0:50:15 I am on the weak bench side of this.
    0:50:16 Me and Carville argue about this.
    0:50:19 Carville feels very – like the bench is really good.
    0:50:20 I don’t really think so.
    0:50:22 But I do like Westmore.
    0:50:27 I think that you’ve seen like the AOC and Bernie are actually channeling something.
    0:50:29 I don’t – obviously Bernie’s really old.
    0:50:30 Let me just push a pause there.
    0:50:32 My thesis is they’re great.
    0:50:33 They’re inspiring.
    0:50:36 There’s no fucking way America is going to elect either of them.
    0:50:36 Yeah.
    0:50:37 It was funny.
    0:50:42 I was at a panel – and this is part of like getting again outside of these pockets of –
    0:50:46 Republicans are praying that Bernie or AOC are the nominee.
    0:50:50 I was on a panel here in Louisiana and I got the same question.
    0:50:51 I was giving the same answer I’m giving right now.
    0:50:53 And then I mentioned AOC.
    0:50:58 And a guy who I know who’s an older guy who’s a Democrat, Louisiana Democrat, came up to me and he’s just like,
    0:51:04 my party is more insane than I even thought it was if they think that AOC can win this country.
    0:51:07 It’s just like people that are outside of certain worlds just don’t see things differently.
    0:51:10 That said, they’ve showed leadership and I just wanted to mention it.
    0:51:11 They’re inspiring.
    0:51:11 Yeah.
    0:51:13 But look, here’s what I think, man.
    0:51:18 Look, if this is May – where it’s May 12, 2025.
    0:51:26 If you took us to May 12, 2013 and said Donald Trump is going to be the Republican Party leader, everybody would say you’re insane.
    0:51:33 If you took us to May 12, 2005 and said that Barack Hussein Obama is going to be the Democratic Party leader, everybody would say you’d be insane.
    0:51:36 And I think a lot of times people have limits on their imaginations.
    0:51:37 Same with Clinton.
    0:51:38 Nobody knew who Clinton was.
    0:51:38 Yeah.
    0:51:43 And I think that you look at – like the two names that – two examples I just come up with that are just totally different.
    0:51:45 Neither of these guys are going to be the leader of the Democratic Party.
    0:51:53 But Dan Osborne ran for Senate in Nebraska, way overperformed as kind of a working class, socially conservative, fiscally liberal guy.
    0:51:56 And, like, Democrats should recruit guys like that to run the midterms.
    0:51:58 Mark Cuban is, like, the inverse of him.
    0:51:59 There’s, like, a business guy.
    0:52:06 And you could tell me that, like, either of those types of people could be the Democratic nominee in four years – three years, and I would believe you.
    0:52:07 And so, I don’t know.
    0:52:08 I like Wes Moore fine.
    0:52:11 I like Josh Shapiro fine.
    0:52:12 You know?
    0:52:22 I mean, there are other – Pete, I hate – you know, I think that I don’t compete, like, as a seven-language-speaking grad student grad who worked at McKinsey.
    0:52:25 Maybe he really, like, reached the working class people I’ve been talking about.
    0:52:25 I don’t know.
    0:52:29 But he did pretty damn well on that bro podcast, that Andrew Schultz podcast the other day.
    0:52:31 So, maybe he can do better than I think.
    0:52:33 So, there are people out there.
    0:52:34 But it’s going to take, you know, real work.
    0:52:37 Scott Galloway, if he didn’t live in London, might be an example.
    0:52:39 Yeah, that shows just how desperate we are.
    0:52:45 Well, let me ask you this, just so we can fill the comment section up with people calling me names.
    0:52:48 I think America is ready for a gay president.
    0:52:49 I don’t know if the Democratic Party is.
    0:53:00 I think the way the Democratic primaries are held, that there are certain elements of the Democratic Party that would have an issue with Secretary Buttigieg as evidenced by his poor performance.
    0:53:01 You’re talking about black voters?
    0:53:01 Thank you.
    0:53:02 This is just a truth.
    0:53:04 I’m just going to say this.
    0:53:05 Like, I have plenty of friends at the Pete campaign.
    0:53:11 And, like, Pete had some of his own issues with black voters in South Bend that might be totally unrelated to gay issues.
    0:53:13 But, like, they did focus groups with black voters.
    0:53:17 And in all those focus groups, there were some black voters that weren’t cool with it.
    0:53:18 And that’s just, like, that’s just a fact.
    0:53:19 That’s just reality.
    0:53:22 There are more white people that hate gays than black, you know what I mean?
    0:53:24 So, I’m not, like, trying to make it a racial thing.
    0:53:25 That’s just kind of a fact.
    0:53:26 And that would be a challenge for him.
    0:53:28 Is that going to be still the true in three years?
    0:53:29 I don’t know.
    0:53:31 Is it something about Pete himself?
    0:53:37 Again, like, Carville’s line is always, like, the person that wins the Democratic primary is the one that can win the black church.
    0:53:43 And it’s, like, I could maybe imagine a gay candidate that would be able to do better in a black church than Pete.
    0:53:45 It’s just, like, is that, like, his natural space?
    0:53:46 Like, probably not.
    0:53:48 But maybe so, by the way.
    0:53:49 I don’t know.
    0:53:52 Like, maybe he could really surprise and prove himself.
    0:53:55 I didn’t think he’d do that well on that podcast.
    0:53:56 Pete has surprised at every turn.
    0:53:58 So, you know, I don’t know.
    0:54:05 I think that, broadly speaking, even outside of black voters, Democrats are, like, what’s the fucking old saying?
    0:54:07 Twice bit, thrice bits, once, whatever.
    0:54:08 Just about.
    0:54:20 I think that they’ll probably want to go for a straight white guy or a straight black guy just because, like, after Hillary and Kamala experienced, I think that a lot of Democrats are just going to be freaked out about nominating somebody.
    0:54:22 And I don’t know if that’s true or right.
    0:54:23 I think there are other issues there.
    0:54:25 But I do think that there will be some of that.
    0:54:30 Yeah, I think the Democratic Party at this point is like, okay, we absolutely need a female president.
    0:54:32 And we will have a female president.
    0:54:38 She’ll be a Republican who has a reputation for likely drone striking your entire family if you run a stop sign.
    0:54:41 That’s who’s going to be the first female president.
    0:54:52 Christy, no, she’ll have a whole new face, you know, and she’ll have murdered a dog and have a pinup photo shoot in front of, you know, in front of El Salvador torture prison.
    0:54:58 Well, I hope and trust that she’ll be out of government soon, but she’s going to slipstream right into some sort of Cinemax prison film.
    0:55:04 I mean, that picture of her where it looked like a Sephora had exploded on her face and she was in front of a bunch of half-naked dudes.
    0:55:10 It literally felt like those prison films I used to watch in the 90s after my parents had gone to sleep on Cinemax.
    0:55:12 Okay, let’s take a quick break.
    0:55:13 Stay with us.
    0:55:18 Welcome back.
    0:55:23 History was made last week as Cardinal Robert Previce became Pope Leo XIV, the first American to lead the Catholic Church.
    0:55:32 Born in Chicago and shaped by decades of missionary work in Peru, Leo stepped onto the balcony of St. Peter’s Basilica Sunday to deliver his first blessing.
    0:55:39 He called for peace in Ukraine and Gaza, urged leaders to reject war, and emphasized caring for young people and the vulnerable.
    0:55:44 His message and background signal a potentially progressive path forward.
    0:55:51 Tim, what does the new pope’s background and his first public message tell you about the direction that he may take the church?
    0:55:53 I’ve got to tell you, my mother couldn’t be more thrilled.
    0:55:55 I’m a little bit of a lapsed Catholic myself.
    0:56:00 As we were just talking about the gay stuff, but there were some jokes on the internet that he was the bulwark pope.
    0:56:07 And it was like right in my mom’s lane because he was, you know, he voted in Republican primaries, I guess, in 2012, up until 2016.
    0:56:12 And then he stopped, and then he had multiple tweets criticizing Trump and Vance.
    0:56:15 It’s pretty wild that we can go through the pope’s tweet history now.
    0:56:17 We are in a different world.
    0:56:19 He also graduated Villanova, where my little brother went.
    0:56:23 So, like, touching a lot of bases for my daily church-going mother.
    0:56:25 Very thrilled.
    0:56:25 That’s huge.
    0:56:26 Yeah, very thrilled.
    0:56:27 Good for the Miller family.
    0:56:29 Big weekend for the Miller family.
    0:56:30 Well, the broader thing, I don’t know.
    0:56:38 You know, I think that the College of Cardinals probably had a lot of things in their minds, not just the fact that this person was American or our domestic political concerns.
    0:56:40 And, frankly, he hasn’t even been in America that much.
    0:56:45 He was in Peru and Italy for most of his service to the church.
    0:56:46 And so, I don’t know.
    0:56:47 I will say this.
    0:57:02 Whether they intended this or not, I do think it is nice to have an American on the world stage that is offering a counter view about what it means to be a person and a human than our president.
    0:57:10 And, you know, I don’t know that he’s going to be, like, the woke pope of every lefty’s dreams on a variety of issues.
    0:57:18 You know, like, the Catholic Church still has the Catholic Church’s views on gender and sexuality and abortion and women priests and all that.
    0:57:26 I think that he is someone that is just—it’s very clear that he actually cares about his fellow humans.
    0:57:27 He cares about humanity.
    0:57:33 And that is in direct contrast to the president who only cares about himself.
    0:57:37 And so, I don’t—you know, we’ll see what exactly it means for the Catholic Church.
    0:57:45 I think probably a continuation of Francis more than any big, massive changes based on my—the Catholics in good standing in my life.
    0:57:47 TBD, a little bit on all that.
    0:57:55 But just from a—as a former PS2 PR, marketing and PR people, like, it’s nice PR for America at a time where our PR is pretty shitty.
    0:57:55 Yeah.
    0:57:59 My thesis is that this is the third world leader that got elected by Trump.
    0:58:05 Anthony Albanese, Mark Carney were both supposed to lose.
    0:58:07 Especially Carney, overcame a 25-point deficit.
    0:58:16 And I think there is such a gag reflex globally around Donald Trump that he is electing world leaders, just not the world leaders that he’s hoping would be elected.
    0:58:17 And I think this is another example.
    0:58:23 When—I think the papacy is really strategic and says, where can we have the most impact?
    0:58:33 And part of that is which region is struggling and would benefit most and get the most attention around these very humanistic values and code of decency.
    0:58:36 And when the Eastern Bloc was struggling, they’d pick someone from Poland.
    0:58:51 And I don’t think it’s any accident that they picked an American pope, that they said, if we—we are really troubled by what this lack of humanity—the call sign or I think the statement that literally identifies America right now is the following.
    0:58:55 And it was made by Bill Gates, and I’m paraphrasing, but it’s thematically the same.
    0:59:00 The world’s richest man is killing the world’s poorest people.
    0:59:07 And that to me—like, when Bill Gates said that, it was one of those moments where I thought—it, like, just hit me so hard in the gut.
    0:59:09 I thought, wow, that’s what we’ve become?
    0:59:11 Like, literally, that’s us now.
    0:59:22 And so I think they see an opportunity, not only for attention, but a chance to restore and have influence on Americans who obviously disproportionately carry weight and gravity and influence around the world.
    0:59:41 For, I think, more Americans and more elected officials will pay closer attention to what this pope says, and that a restoration, a rejuvenation, an EpiPen, a Narcan to the American value system is really needed right now.
    0:59:47 And this guy, in addition to understanding technology and referencing AI, he is unafraid.
    0:59:50 He’s called Putin’s actions wicked.
    0:59:52 Which is an upgrade from Francis, worth mentioning.
    0:59:53 There you go.
    0:59:57 But I think, again, Trump has gotten another world leader elected.
    1:00:06 And I think they see a big opportunity here to have an American pope who will, again, get probably greater sort of bandwidth or airtime because of his origins.
    1:00:11 And that America is really in need of sort of a values upgrade, if you will.
    1:00:13 Thoughts?
    1:00:13 Bad, but true.
    1:00:14 It’s hard to argue.
    1:00:20 Again, I don’t claim to, you know—I could give you a lot better analysis of the Electoral College than the College of Cardinals.
    1:00:22 And so it’s hard for me to get inside there.
    1:00:24 They do get branding, though, don’t they?
    1:00:25 White smoke?
    1:00:27 Yeah, maybe it’s more interpersonal.
    1:00:27 You know what I mean?
    1:00:29 I just—I don’t really know.
    1:00:35 But I think that the impact of what you’re saying, whether or not the intention was there, is definitely correct.
    1:00:35 I agree with the analysis.
    1:00:40 And I’m sure that for certain members of the college, it was part of it.
    1:00:46 And Francis, to my understanding, did put in a lot more people in his mold, you know, into that college.
    1:00:57 And so I wouldn’t be surprised if at least among some of them they thought that this was a nice contrast to the American president, particularly at a time of, you know, where America is struggling.
    1:01:01 And I’m glad you mentioned that Bill Gates quote because that also hit me like a ton of bricks.
    1:01:02 It’s just—it’s terrible.
    1:01:05 The USAID thing is so unimaginably terrible.
    1:01:11 And it’s like, you know, you run out of reasons to talk about it on shows like this, right?
    1:01:13 Because there’s no, like, new news about it.
    1:01:25 But it is truly abhorrent that we took something that was a tenth of a penny in our federal budget that was, you know, giving HIV medicines to people in Africa and feeding the poor.
    1:01:32 And we’ve cut it because Elon Musk, like, broke his brain by, like, reading too many tweets.
    1:01:34 It’s a truly deplorable state of affairs.
    1:01:46 Well, we’ve spent 80 years developing an expensive and worthwhile brand association that, in the short term, we make a lot of mistakes, but it’s mostly out of stupidity or naivete.
    1:01:48 This brand association is real, though.
    1:01:54 I just—so I worked for McCain, and I talked to Mark Salters, his ghostwriter and longtime speechwriter, and traveled the whole world with him.
    1:02:06 And Salters said, like, the American brand, you would go with McCain to these random corners where people were fighting against autocrats or where there had been a big natural disaster.
    1:02:16 And he would travel there, and he’s like, you know, people in random villages and, you know, in small towns and remote corners of the world would be like, America, John McCain, John McCain.
    1:02:27 Like, that brand was that strong, and I do think that we’ve essentially just ruined it forever, certainly tarnished it in a matter of five months.
    1:02:34 We’ve said it back decades, but that association, one of the core associations on a very basic level is I’ve always felt like we’re the good guys.
    1:02:36 That, yeah, do we make dumb mistakes?
    1:02:38 Are we gluttonous?
    1:02:39 Are we obnoxious?
    1:02:40 Yeah, but we’re the good guys.
    1:02:42 Our heart’s in the right place.
    1:02:46 And I think in just probably in three and a half months, we’re no longer the good guys.
    1:02:52 And there’s this notion that in regions where there’s no investment, you get just such an enormous return on investment.
    1:02:54 It’s basic economic theory.
    1:03:06 We were getting such enormous ROI on these small investments in terms of preventing kids from getting infected, having AIDS transmitted from their mothers to them, which is some very inexpensive, wiping out malaria,
    1:03:14 toilets to such that thousands, even millions of young boys and girls didn’t die of dysentery.
    1:03:20 And we’ve taken what is probably the greatest ROI investment because there’s so little investment in these regions.
    1:03:22 No other nation would make those investments.
    1:03:25 And we decided those are the investments that we’re going to pull back.
    1:03:26 It really is depraved.
    1:03:35 But circling back, I do think that the papacy recognized this and decided that they could have the most impact with a pope that more Americans would listen to.
    1:03:38 So, Tim, I want to go off script for a minute.
    1:03:40 I’m fascinated by Tim Miller.
    1:03:48 I have found myself just so drawn to your content and how you bring the strength and fearlessness and real emotion and real empathy.
    1:03:50 What’s your origin story?
    1:03:52 I don’t know that much about you.
    1:03:55 How did Tim Miller get to here right now?
    1:03:56 I appreciate that.
    1:04:02 I don’t know about you, but this is not false modesty because I can be a narcissist like any other content creator.
    1:04:07 But I do find it weird to process people consuming my stuff all the time, right?
    1:04:15 Because when I try to just emote and be authentic and just say what I really think and not actually think about the audience as much as possible,
    1:04:22 And so I do sometimes it makes me uncomfortable when I start hearing about, you know, thinking about Scott Galloway consuming my rants.
    1:04:24 But so I was Republican operative.
    1:04:29 I was just a PR flack, essentially, for Republicans, usually moderate Republicans, but I was also a hired gun.
    1:04:32 So I have some shameful Republicans on my resume as well.
    1:04:36 And, you know, I came out of the closet during that process.
    1:04:47 And so I was probably like the most, there have been a lot of prominent Republicans who like were either outed or became gay after, like when they retired, like Ken Melman or Larry Craig or like, you know, whatever.
    1:04:55 But as an active person in the party, like right around all the time of the gay marriage stuff, I was like the most like visible.
    1:04:59 And so I do think that gave me just kind of a relationship with all of it.
    1:05:01 Those may be a little bit different than other hired guns.
    1:05:09 Like I had dealt with like being separate from the party on something that was very core to me, you know, throughout this process.
    1:05:11 And so when Trump came along, I don’t know.
    1:05:15 I just part of that, I think it was made it easier for me just to say, no, fuck this.
    1:05:27 And as part of my hired gun process, a bunch of rich guys hired me in 2016 to be the point, like the face of a basically Republicans against Trump effort, like anybody, like it’s like whoever it is.
    1:05:31 So I just went on cable and argued with Trumpers and pitched negative stories about Trump to people.
    1:05:37 And then when Trump won, I went through a massive midlife crisis about what the hell to do with my life.
    1:05:38 Pretty early midlife.
    1:05:40 Yeah, early midlife crisis.
    1:05:43 I had a very early midlife crisis and an extended one.
    1:05:47 And I started doing some of these podcast stuff on the side, literally.
    1:05:48 And I was like, you know, I was lost.
    1:05:51 I was like, should I do corporate PR?
    1:05:53 We adopted a kid at that time.
    1:06:03 I was like, should I just be a nine to five, you know, guy and like do PR for Clorox bleach or something and like have a regular job and coach the kids sports teams and forget all this?
    1:06:08 Should I, whatever, do like figure out, like try to fight within the party against Trump?
    1:06:10 And I was like totally lost.
    1:06:16 And my colleague, Sarah Longwell, who was an old friend of mine, started the Bulwark and I started kind of doing Bulwark stuff for fun.
    1:06:17 And I don’t know, man.
    1:06:33 I just, I think that people were, there’s something about the fact that I think that I was lost and did not have like a little birdie in the back of my head saying, hey, you know, think about your career and like what other job, you know, you might be White House press secretary in the future.
    1:06:36 You might want, you know, who knows what will happen after Trump ends.
    1:06:37 Like I just didn’t have that.
    1:06:40 I was a little bit unfettered, I think.
    1:06:46 And, and so we created at the Bulwark with Sarah and JVL and others, like a community of people who really liked that.
    1:06:51 And I think that was important to them, like the ROGs, because they were also kind of lost.
    1:06:55 And so, I don’t know, man, that’s how I ended up doing this.
    1:07:10 And I think there is something freeing about being a former Republican versus being somebody who comes up as a Democrat in their background, because, you know, I just don’t, A, I have some of the, like the Republican traits of aggressiveness.
    1:07:15 I’ve not been beaten down by the Democratic traits of community building.
    1:07:16 So, I think that has helped.
    1:07:26 And also, I just don’t, like, you know, I’m not plotting who might hire me for the 2028 primary in the way that maybe some Democratic commentators are.
    1:07:27 So, I don’t know.
    1:07:27 Is that good?
    1:07:29 Was that a good backstory for me?
    1:07:31 Curious if you, I have trouble.
    1:07:34 I would say that from zero to 30, I didn’t have enough stress.
    1:07:36 Almost failed out of UCLA a couple times.
    1:07:36 Didn’t bother me.
    1:07:39 Was on the verge of being kicked out of UCLA, which would have been really bad for me.
    1:07:40 I didn’t really care.
    1:07:42 Almost lost a couple businesses.
    1:07:46 Was very reckless with my relationships.
    1:07:49 Just didn’t have as much anxiety, quite frankly, as I should.
    1:07:51 I think from 30 to 40, I had the perfect amount of anxiety.
    1:07:55 Worried enough to be successful, but not worried enough where I couldn’t sleep.
    1:07:57 And now I have too much anxiety.
    1:07:59 I worry about everything.
    1:08:00 And you have a kid.
    1:08:03 Like, if I’m not anxious about one of my kids during the day, something’s wrong.
    1:08:05 That makes me anxious.
    1:08:06 I feel like I’m missing something.
    1:08:12 And I’ve had trouble disassociating from what is going on with America and our government right now.
    1:08:16 For the first time, politics is really sort of rattling me and taking a toll on me emotionally.
    1:08:19 Do you struggle with the same thing?
    1:08:21 Sometimes when I watch your content, I get the sense.
    1:08:22 I can hear it in your voice.
    1:08:25 Like, this shit really upsets you.
    1:08:27 Like, it really rattles you.
    1:08:30 One is, am I sensing that correctly?
    1:08:40 And two, how do you attempt to disassociate and or keep things in perspective and get about your day and focus on your family and progress at the pull work?
    1:08:46 I’m pretty good at compartmentalizing, which got me into trouble in that past life that I talked about earlier.
    1:08:51 Like, I probably shouldn’t have compartmentalized with the fact that I was gay with the fact that I was a spokesman for Republicans.
    1:08:52 But I was able to do it then.
    1:08:57 It’s serving me a little bit now because I do get – I get rattled emotional and very mad.
    1:09:01 And, like, probably three times during the day I get very mad.
    1:09:07 And when I get actually mad, I try to channel that into the content because I said this after the election.
    1:09:10 I was like, I’m not going to do the fake mad thing.
    1:09:11 Like, I’m not.
    1:09:13 I’m not going to pretend to care about things I don’t care about.
    1:09:31 And, like, sometimes there’s Trump stuff that makes other people really mad that I just either don’t talk about or will talk about a little bit just because I’m like, I just – I can’t – I don’t have any room in my body for the anger over this thing because – in part because I’m so mad about the immigration stuff and some of – and in particular the immigration stuff.
    1:09:33 But also other things they’re doing.
    1:09:35 The trans military ban is one that got me recently.
    1:09:39 I try to just be – to have my honest emotions with people.
    1:09:42 Outside of that, A, I’m drinking too much.
    1:09:44 But I’m trying to go.
    1:09:45 I live in New Orleans.
    1:09:47 I knew we were brothers from another mother.
    1:09:47 Yeah.
    1:09:50 I’m trying to go to – and I live in New Orleans.
    1:09:51 So I’m going to show.
    1:09:52 I’m going to see music.
    1:09:55 And when I’m there, I’m drinking too much bourbon.
    1:09:58 But it is allowing me – and I’m enjoying my time there.
    1:10:03 And I’m being with – I have a lot of buddies here who don’t stress me out about politics.
    1:10:04 And I appreciate all of them.
    1:10:06 And that is good.
    1:10:10 I have a couple hours a day where I take on the parenting and I just try to parent.
    1:10:11 And I’m like, I’m here.
    1:10:12 We’re going to play.
    1:10:13 We’re going to go to the basketball court.
    1:10:15 We’re going to – whatever.
    1:10:15 Do your homework.
    1:10:16 We’re going to be silly.
    1:10:20 And I try to do that and not think about it.
    1:10:23 Every once in a while, bad thoughts come through when I’m parenting or drinking.
    1:10:24 But usually not.
    1:10:26 Like I’m pretty good at compartmentalizing it.
    1:10:31 A therapist might tell me that this strategy is eventually going to fail.
    1:10:37 And like those three parts of my brain are going to collide in a way that will create crippling anxiety.
    1:10:38 But that hasn’t happened so far.
    1:10:41 Most importantly, what did you do for Mother’s Day yesterday?
    1:10:41 Nothing.
    1:10:46 One of the great joys of being gay is that we don’t have to do Mother’s Day.
    1:10:49 I mean I sent my mother a gift and we did a FaceTime with her.
    1:10:51 She lives in Colorado and I have a great mother.
    1:10:52 Yeah.
    1:10:54 It’s nice.
    1:10:56 I feel like we get a little bit freed from the conventions.
    1:11:02 So, you know, some people trying to be nice and woke like will wish us a happy Mother’s Day.
    1:11:03 And I’m like, no, it’s cool.
    1:11:03 No worries.
    1:11:05 And by the way, I don’t even have to do a happy Father’s Day.
    1:11:06 It’s fine.
    1:11:08 Like we have a little different family style.
    1:11:14 We went and had crawfish at Klessis, which if you find yourself in New Orleans during crawfish season, I got to shout out Klessis.
    1:11:15 It’s the best spot.
    1:11:16 I watched the Nuggets game.
    1:11:18 It was a loss, unfortunately.
    1:11:23 And, you know, I yelled at the YouTube camera, took the kid to the park.
    1:11:23 It was great.
    1:11:24 It was a wonderful day.
    1:11:25 What about you?
    1:11:26 I had a wonderful Mother’s Day.
    1:11:27 I did nothing.
    1:11:31 I’m here in New York on my own and I walked around Soho.
    1:11:32 I went to Jack’s Wife Frida.
    1:11:35 I went to San Vicente Bungalows for brunch.
    1:11:37 It was, you know, just.
    1:11:40 You weren’t guilt-trapped by the mothers in your life over that?
    1:11:41 My mom is gone.
    1:11:49 The mother of my children is, I don’t want to say it’s Mother’s Day every day, but we’re pretty much in awe of her and we plan a lot of stuff.
    1:11:49 And do a lot of stuff.
    1:11:52 But we had some stuff planned for her to make sure that she felt loved.
    1:11:56 And quite frankly, she said that she just wanted to be alone, that that was her Mother’s Day gift.
    1:11:58 She just wanted all.
    1:12:00 She has three kids.
    1:12:09 But, look, one of the really wonderful things about getting older as a man is you develop these really nice kind of paternal instincts or fraternal instincts.
    1:12:12 where you’re happy for people, you’re happy for younger men.
    1:12:14 I have gotten real reward.
    1:12:18 I don’t know you that well, but I’ve gotten real reward from watching you in this moment.
    1:12:23 I think you are so authentic and so courageous and have such great command of the medium.
    1:12:27 I get reward from watching your success.
    1:12:28 I’m really happy for you.
    1:12:31 I think you’re doing a great job and your voice is really important.
    1:12:41 And I just – I hope that you take time with your husband and your kid to pause and recognize how successful you are and what a difference you’re making.
    1:12:44 And it’s just fun to just observe it and watch it.
    1:12:47 Really appreciate all that you do and very much appreciate you coming on the show today.
    1:12:48 Thank you, Scott.
    1:12:49 I genuinely appreciate that.
    1:12:50 It means a lot.
    1:12:51 I’m getting tingly.
    1:12:52 I also – it sucks.
    1:12:53 I don’t know about you.
    1:12:57 I do get uncomfortable with the compliments, especially when so much shit is happening.
    1:12:58 And I’m like, I don’t know.
    1:12:59 I’m doing the best I can.
    1:13:01 But I do appreciate it very much.
    1:13:02 It means a lot.
    1:13:02 All right.
    1:13:03 That’s all for this episode.
    1:13:05 Thank you for listening to Raging Moderates.
    1:13:07 Our producers are David Toledo and Shinianye Onike.
    1:13:09 Our technical director is Drew Burrows.
    1:13:13 You can now find Raging Moderates on its own feed every Tuesday and Friday.
    1:13:14 That’s right.
    1:13:15 Its own feed.
    1:13:21 That means exclusive interviews with sharp political minds, including this one who joined us today, that you won’t hear anywhere else.
    1:13:23 This week, we have another anti-Trump Republican.
    1:13:27 Jess is talking with former Congressman Charlie Dent.
    1:13:31 Make sure to follow us wherever you get your podcasts so you don’t miss an episode.
    1:13:33 And, Tim, where can they find more, Tim?
    1:13:34 I’m everywhere.
    1:13:35 The Bulwark YouTube.
    1:13:36 You’re everywhere.
    1:13:37 To resist is futile.
    1:13:37 Yeah.
    1:13:39 The Bulwark YouTube.
    1:13:43 Nicole Wallace’s show sometimes at MSNBC and some others.
    1:13:45 And, you know, Twitter, TimODC.
    1:13:46 I’m still suffering through X.
    1:13:47 I think you left.
    1:13:48 Instagram.
    1:13:49 Everywhere.
    1:13:50 I’m everywhere, baby.
    1:13:51 Get off of X.
    1:13:51 Get off of X.
    1:13:52 Trust me on this.
    1:13:55 The most accretive thing you can do for your mental health is to get off of X.
    1:13:56 That’s good advice.
    1:13:57 All right.
    1:13:58 Thanks again, Tim.
    1:13:59 Thanks, man.
    1:13:59 Thanks, man.

    Scott is joined by The Bulwark’s Tim Miller to break down reports that Trump may accept a $400M jet from Qatar, a shaky tariff truce between the U.S. and China, and Trump’s plan to deport migrants to Libya. Plus, history is made with the election of the first American Pope—and they discuss what his leadership could mean for the future of the Church.

    Follow Jessica Tarlov, @JessicaTarlov

    Follow Prof G, @profgalloway.

    Follow Raging Moderates, @RagingModeratesPod.

    Learn more about your ad choices. Visit podcastchoices.com/adchoices

  • Will AI Replace Amazon? The Future of Shopping Revealed

    AI transcript
    0:00:07 Welcome to the next wave. I’m your host, Nathan Lanz. And today we’re going to talk all about
    0:00:10 the future of shopping with AI. You know, in the last few months, we’ve seen perplexity
    0:00:15 ad shopping. And now Chatsubiti has added shopping directly into Chatsubiti. You can
    0:00:20 buy a product just by talking to your AI. Today, we’ve got on AJ Bam, the CEO of Viral,
    0:00:24 a hot startup in Silicon Valley. It’s absolutely amazing because it makes video searchable.
    0:00:28 And brands that are using this are already seeing their sales double. So I think you’re
    0:00:32 going to learn a lot about where shopping is headed with AI, as well as ways you can take
    0:00:36 advantage of this today in your business. So let’s just jump right into it.
    0:00:43 Cutting your sales cycle in half sounds pretty impossible, but that’s exactly what
    0:00:48 Sandler Training did with HubSpot. They used Breeze, HubSpot’s AI tools to tailor every customer
    0:00:53 interaction without losing their personal touch. And the results were pretty incredible. Click-through
    0:01:02 rates jumped 25%. And get this, qualified leads quadrupled. Who doesn’t want that? People
    0:01:08 spent three times longer on their landing pages. It’s incredible. Go to HubSpot.com to see how
    0:01:10 Breeze can help your business grow.
    0:01:15 Hey, AJ. Great to have you here today.
    0:01:17 Yeah, thank you. How are you?
    0:01:23 I’m doing good. I’m doing good. It’s morning here in Kyoto, but waking up and excited to talk
    0:01:25 with you today. You know, the reason I wanted to bring you on is, you know, I’ve been thinking
    0:01:30 a lot lately about like what the future of shopping and e-commerce is going to look like with AI,
    0:01:35 right? Like a few months back, you had Perplexity roll out. They’re like kind of AI-powered
    0:01:38 shopping, which I thought was an okay experience. But I was like, okay, but I get where it could
    0:01:44 go. And then OpenAI recently launched their thing, which I think they partnered with Shopify. And
    0:01:50 they’re kind of like baking, shopping directly in to the LLM, which is like nuts. Like you can,
    0:01:55 you know, I just imagine in the future, just being able to chat with my AI and get exactly what I want.
    0:01:58 And I know you kind of play like a different role with your company, Viral, where you’re more on the
    0:02:03 AI video side with the social shopping. So I just like love to hear like your thoughts on
    0:02:05 the landscape and where things are at.
    0:02:09 Yeah, absolutely. So first of all, thanks for having me on the show.
    0:02:09 Yeah.
    0:02:14 And I think you’re spot on that. I think what’s happening now is, you know, if you look at the
    0:02:19 Gen Zs, they’re shopping now with all things video. And I think the proof in the pudding is TikTok,
    0:02:20 right?
    0:02:20 Right.
    0:02:26 I mean, there’s a reason why TikTok became a phenomena. And TikTok proved that when you have
    0:02:34 short form video at scale, and it’s authentic, interesting, funny, silly, perhaps as well,
    0:02:40 it works. You know, I mean, just reflecting back on my company, right? Like what’s really
    0:02:47 changed for us is life before TikTok and life after TikTok. So before TikTok, you know, I’d be knocking
    0:02:52 doors, both with brands and retailers. And I’ve always believed that at the end of the day,
    0:02:58 you know, people shop not because Kim Kardashian said you should buy a car, but people shop because
    0:03:05 your neighbor who looks like you said, hey, Ajay, you know, I just bought my new EV and I love it.
    0:03:11 And the reason I love it is it’s doing 200 miles on one charge. And so what really matters at the end
    0:03:16 of the day is authentic opinions, right? Right. And where video is very transformative, where video
    0:03:22 makes a huge difference is you can see the product, the person and the emotions inside the video.
    0:03:22 Right.
    0:03:28 So what that leads to really is high brand trust, high product trust, right? You can see the product in
    0:03:34 action. So even like simple thing as my headset, right? Just being able to see in a video, whether
    0:03:39 this fits, you know, loose or tight, I have a round face, right? Yeah. Like just being able to
    0:03:45 see that versus someone telling you in a review that it’s in text makes a huge difference.
    0:03:49 You know, it actually reminds me of is there’s this book I’ve been reading. It’s actually my second or
    0:03:54 third time reading it, like Ogilvy on advertising. Oh, yeah, yeah, yeah. Of course. Yeah. Yeah. Yeah.
    0:03:57 Maybe you’re even like kind of preaching that Bible. I don’t know. But they talk on that book about how
    0:04:02 they found in all their years of doing advertising that people thought that hiring like a huge celebrity
    0:04:07 celebrity work to promote something. But what they found was typically what happened is you pay those
    0:04:12 people so much money. And if people remember the celebrity, not the product, you have to use a
    0:04:16 person that people don’t know. It actually works better. Like they had like a, I think like a 80
    0:04:21 year old grandma in France or something. And they had her doing, I think it was a butter commercial or
    0:04:25 something like this. And that was like a huge hit for like 30 years or something. It was like a long
    0:04:30 running ad they ran because people like authenticity. It’s just like a real person using a product.
    0:04:34 Yeah. Yeah. Yeah, absolutely. I mean, I think you hit something very important here,
    0:04:38 you know, and we’re seeing this trend as well in the market, which is brands are moving away from
    0:04:45 very high paid influencers to more micro influencers and shoppers and authentic creators. Right. I mean,
    0:04:52 today, in one of the reasons TikTok has exploded is also TikTok brings that average creator who
    0:04:56 previously had to make a lot of effort on their phone to make a video. Now with TikTok tools,
    0:05:02 anybody in the world can be a creator. Anybody can be an influencer. Right. So in general,
    0:05:07 we’re seeing a trend where even in the market is, you know, I think between, I would say between
    0:05:15 2018 and 2023, influencer marketing was all the craze. Right. And now what’s happening is, you know,
    0:05:19 when you go online and you see another influencer, you’re like, oh, not again. You know, he was paid
    0:05:24 to say this. Right. Right. And I think that’s where now there’s a massive tectonic shift. And I think
    0:05:30 this is where again, you know, TikTok proved that when you have authentic content, it works. And I
    0:05:35 think also what changes that now with, you know, we all have smartphones, I would say give and take
    0:05:42 90% of all phones in the world can record pretty good these days, even in poor lighting. Right. So the
    0:05:47 previous concerns that brands had about, you know, light being poor or the camera not being right or the
    0:05:52 quality of the video not being good. And it’s not just the quality of the video as in capturing the
    0:05:57 video. But even like with our 5G networks now, I mean, you live in Japan, Japan has had
    0:06:04 fast, high speed phones. And, you know, Docomo was in fact, a leader when it came to mobile shopping.
    0:06:07 You know, I lived in San Francisco for 13 years, and it’s crazy to me. I was like,
    0:06:12 why is the internet not better in Silicon Valley? Like, what the hell is going on? You’re supposed to
    0:06:16 be like in the Mecca of technology, then you go to other places. And it’s like, oh, they have better
    0:06:20 technology, like infrastructure, they have at least better infrastructure, right? So it’s always kind
    0:06:21 of shocking to me.
    0:06:26 Right. I mean, Japan has been ahead in this game, to be honest with you, since 20 years ago. I even
    0:06:32 hope you could pay in subway in Japan with your Docomo phone, which it’s only arrived now. I think
    0:06:36 COVID was what changed. It took a virus to change our behaviors in the US, right?
    0:06:37 Yeah.
    0:06:40 But here we are now, I think Apple Pay has been accepted. But like I said,
    0:06:45 tectonic shifts in your hardware, in your software, in the way you create content,
    0:06:49 and in the way you consume content as well. So, you know, like watching a short form video today,
    0:06:54 you can watch without disruption, right? I mean, previously, I remember like watching a video on
    0:06:59 the phone, you would have to wait for that lag, you know, the latency on the video to happen,
    0:07:04 right? And now I think, so all these factors have honestly have contributed to video really
    0:07:07 taking off with when it comes to commerce. So what you’re saying makes me think that like
    0:07:12 the future of, like, let’s say e-commerce 2.0 or whatever this is going to be, you know,
    0:07:17 beyond just Amazon ruling everything, it feels like there’s probably two things. I assume that
    0:07:22 eventually we’re going to have AIs that understand us as a person very well, and they’ll probably be
    0:07:27 able to recommend things to us really well, maybe better than Amazon in the future. But then on the
    0:07:32 discovery side, you know, if you’re somebody who wants to discover new things, you know, maybe that
    0:07:36 starts leaning into the videos, right? Like, oh, I watched a video and, you know, maybe my wife saw
    0:07:40 a video and she saw a purse and it’s like, who’s got that purse? There’s been a few times actually
    0:07:44 where we’ve seen people that had a purse that she liked and literally once or twice, I asked them
    0:07:48 where they got it. And she was shocked that I did that. She’s very introverted. I’m kind of,
    0:07:52 I just started talking to this woman. I’m like, my wife loves your purse. Where did you get that?
    0:07:56 And so I could see in the future that being like a main way that people discover it just through
    0:08:01 social. And especially if you just make it simple and just click a button or something and you buy it,
    0:08:05 that makes a ton of sense to me. Yeah. What we’re seeing is that I think this is what Instagram and
    0:08:09 TikTok have really nailed, right? I mean, the algorithm is able to figure out, you know, who
    0:08:14 you are, what your interests are. And based on your interests and your history, they’re able to
    0:08:20 recommend certain products on your TikTok feed or your Instagram feed as well, right? People forget
    0:08:24 that TikTok was like considered like the big AI startup as of like five years ago, right? It was like,
    0:08:28 oh, they’ve got the best algorithm. They got the best AI. And then it just came out,
    0:08:32 right? Yeah. Right, right. And I think the shift that’s happening now is this is moving now towards
    0:08:38 retailers and like Amazon, right? I mean, if you go on shop on Amazon now, Amazon is leading all their
    0:08:43 product pages now with video content. So there is the branded video at the top of the page. There is a
    0:08:49 user-generated content in the middle of the page. And then Amazon runs its own retail media network as
    0:08:54 well. They’re showing competitor ads, video ads on the bottom of the page, right? Okay. I mean,
    0:09:01 my guesstimate is Amazon has amassed 250 million video reviews and video on their platform, right?
    0:09:08 So that shift is now video is now jumping, I would say from social to retailers. And eventually we will
    0:09:14 see video across, you know, all different retailer and DTC and other sites. And so essentially it’s
    0:09:20 bringing social commerce to your retail and your DTC shopping experience, right? Now, there are some
    0:09:26 challenges with that. And I think one of the big challenges with video in general is no one has time
    0:09:32 to watch videos, right? So what I mean by that is when you’re in your shopping mindset, you do want to
    0:09:37 watch the video, but you just want to watch the right video, right? So you’re buying a car now and you’re on
    0:09:43 the BMW website. You have selected your car model and that 35 video on the page, right? There could be some
    0:09:48 branded videos, BMW showcasing the product, the car features. There might be some testimonials from
    0:09:54 customers, right? So let’s say you’re looking, Nathan, for a car with leather seats that is blue in color and
    0:10:00 I’m looking for a car with child seats, right? With a female driver, right? So how do you know which video is
    0:10:06 talking about leather seats versus child seats? So as we move towards video content consumption, I think the next
    0:10:12 big problem is how do I find something in a video that’s relevant for me, right? Perhaps even personalized for me.
    0:10:16 I mean, how many times have we been on a fashion website where you’re a guy and you’re being shown
    0:10:22 videos featuring women, right? I think video personalization is not there yet, but it’s where
    0:10:27 things are headed, right? So coming back to the BMW example, today most shoppers select a random video,
    0:10:32 so they want to find that answer about leather seats. They select a random video based on a thumbnail.
    0:10:37 A lot of videos today don’t have description and in fact, TikTok, Instagram videos don’t have a title
    0:10:42 in description anymore, right? So how do you find something in a video? So I think finding ways to
    0:10:48 help shoppers find what they need inside the video with video search and personalization recommendations
    0:10:54 is going to be extremely important and key to really driving more conversion. And I’ll tell you this,
    0:11:00 that video just, you know, from our own experience here at VARL, video increases brand trust by 20x.
    0:11:00 Okay.
    0:11:07 It increases conversion anywhere from, you know, 5 to 28% and it drives deeper engagement. So when
    0:11:09 done right, it works, it’s magic.
    0:11:12 You’re talking about like if somebody’s seeing a product, like if they see it, it’s someone using
    0:11:15 a product versus just reading about it or whatever. It’s like a 20x jump.
    0:11:22 Yeah, yeah, absolutely. Like, and again, brand trust, right? For someone to see how something works,
    0:11:25 right? Whether it’s you’re putting your furniture together in the house and it’s a how-to video,
    0:11:30 or perhaps it’s a makeup video and you’re seeing actually how you can apply makeup for your scan,
    0:11:36 right? All of this, or you’re looking for a recipe and you’re just able to find in a 30-minute
    0:11:40 recipe, you know, you want to know how to braise the chicken, right? If you’re able to find those
    0:11:44 answers, that really creates a delight. And ultimately that’s going to drive a purchase, or
    0:11:49 maybe people will spend more time on your site and do more, right? I mean, that’s the ultimate goal
    0:11:54 that the brand. So search is a big problem. And the other big problem is no one has time to write
    0:11:58 videos. They just want to, both on the brand side, you know, when they get a lot of video data,
    0:12:03 they want to be able to find the video that’s going to help their shoppers, right? So how do
    0:12:08 they find those nuggets? And on the shopper side, how do you find the video that’s going to answer
    0:12:13 your burning question? So you can make a go, no, go, or even a comparison video, right?
    0:12:17 Right. How do brands do it today? I know you guys have been working on a solution for this,
    0:12:20 like before viral, like how would brands do that? How would they find that?
    0:12:24 Yeah. Yeah. So to be honest with you, like, I think before viral, what we were seeing was
    0:12:29 brands are creating content on their TikTok, YouTube, and Instagram, but we were seeing that
    0:12:34 most customers, I would say both brands and retailers are not utilizing that content on the
    0:12:40 e-commerce site, on their social site. So I would say the first thing is make sure you bring all your
    0:12:44 video content that you’re producing even on your social media to your e-commerce site and website.
    0:12:48 So we’re seeing that gap right now where they’re producing a lot of content for social, but hey,
    0:12:53 they’re forgetting that at the end of the day, people do land on your website or your retailer on
    0:12:57 your product page. And it’s the last mile where they make the product decision. So if you can also
    0:13:02 influence them in that last mile in the shopper journey with video content, that’s going to be
    0:13:07 extremely helpful. So I would say that’s number one. The number two is we see a lot of companies just
    0:13:13 putting a video carousel and the video carousel is just placed there. And again, the problem is no one
    0:13:17 has the 10 videos, right? I don’t have time to watch 10 videos. I just want to find that relevant
    0:13:21 video, right? So how do you bring that relevancy is still a big problem on most sites. And then
    0:13:27 brands are also, they have a lot of videos, how-to videos, support videos. And in most cases, we just
    0:13:32 see a page with a list of videos. So again, they’re missing out by providing search, personalization,
    0:13:39 some sort of recommendation engine. They’re missing out on really driving that self-service journey,
    0:13:44 if you will, for the shopper to either buy your product or address a comment or concern they might
    0:13:48 have with the video. So you’re talking about like a person on social media, they’re using a product and
    0:13:52 now the brand is leveraging that video to promote the product. I wonder if there’s any way you could
    0:13:58 create this kind of like, you know, loop where the person who created the video also benefits from that
    0:14:02 being used somehow. Like there’s like a, you know, a link to them or something, because that could even
    0:14:06 incentivize like, oh, now more influencers are going to want to use my product because, you know,
    0:14:08 they might get mentioned now, right? They might get a boost from that.
    0:14:11 Absolutely. Absolutely. I think that loop is coming circular, if you will.
    0:14:17 So I’ll give you just a couple of examples. Now we’re like, we’re seeing now brands ask customers
    0:14:21 for videos. So today it’s a bit of a manual process, but then there are tools like Varl,
    0:14:27 like today after you make a purchase, now with Varl, you can set up a QR code or a message to invite
    0:14:33 customers to make a video review, right? So what I’m going to do is I’m going to show first a demo example
    0:14:38 on our site, and then I’m going to show you some live customers on how a number of our customers are
    0:14:43 using the video carousel and more intelligent. I would say at Varl, we have built the next
    0:14:49 generation video shopping experience, if you will. And really what we do is, so this is an example
    0:14:54 where you’re buying an electronic toothbrush on an OLB website, you land on the product page,
    0:14:57 and there are five video reviews of videos on the page.
    0:15:03 So now, how do you know which of these videos are talking about what, right? So for example,
    0:15:08 let’s say I want to know what people are saying about, it’s an electronic toothbrush, I want to know
    0:15:13 what people are saying about the brush. So I can instantly search, voila, Varl found the videos now
    0:15:19 talking about search. And you can see we generate all the key highlights, and this is all AI and ML driven.
    0:15:20 Oh, that’s awesome.
    0:15:25 So essentially, we make all your video, the audio, text, images, and transcription searchable,
    0:15:29 and we generate the clips. We were searching for people are saying about the brush, you can instantly
    0:15:34 find all the clips about the brush. So now before Varl, you would have to watch the entire video. Now
    0:15:39 with Varl, you can just find the clips. And so what this does is this helps you find the answers you’re
    0:15:43 looking for across one video or multiple videos. So if you look at the experience, right, we generate the
    0:15:49 video summary, which is very extremely helpful for SEO. So Google can read the summary and the tags and
    0:15:54 the transcript. We also generate highlights on top of the videos. So these are all the key highlights
    0:15:59 that we have generated on top of this about what’s being said in the video as well. So if I go to the
    0:16:04 next video, it will show you the next search result about talking about brush. And it also shows you the
    0:16:08 highlights as well, right? And what’s cool is this is integrated with the shopping experience.
    0:16:13 So as a shopper, you can just, or the shopper website, this is integrated with buy now. So
    0:16:18 essentially a customer can hit buy now and add the product to the shopping cart and make a purchase.
    0:16:24 Hey, we’ll be right back to the show. But first I want to tell you about another podcast I know
    0:16:29 you’re going to love. It’s called Marketing Against the Grain. It’s hosted by Kip Bodner and
    0:16:34 Kieran Flanagan. And it’s brought to you by the HubSpot Podcast Network, the audio destination for
    0:16:38 business professionals. If you want to know what’s happening now in marketing, especially how to use AI
    0:16:43 marketing, this is the podcast for you. Kip and Kieran share their marketing expertise,
    0:16:48 unfiltered in the details, the truth, and like nobody else will tell it to you. They recently
    0:16:56 had a great episode called Using ChatTBT03 to Plan Our 2025 Marketing Campaign. It was full of like
    0:17:02 actual insights as well as just things I had not thought of about how to apply AI to marketing.
    0:17:08 I highly suggest you check it out. Listen to Marketing Against the Grain wherever you get your podcasts.
    0:17:15 So I’m going to just show you really quick a couple of other examples of live customers. So we have a
    0:17:23 beauty brand, RX. They do beauty products for women, especially for curly hair. And they have now added
    0:17:29 video content on all their sites. It’s a very rich, engaging experience. As you can see, you know,
    0:17:32 the previous video didn’t have any speech, so we didn’t generate the highlights. But whenever there’s
    0:17:37 speech, we generate the summary, we generate all the key highlights of what they’re saying. So even as a shopper,
    0:17:42 you don’t have to like watch the entire video. Yeah. You can watch the clip that’s relevant for you
    0:17:47 and make a purchase. This seems great for brands. You know, I think for average, like product videos
    0:17:51 are so boring, right? Yeah. And usually you watch them as like, okay, whatever. It’s like highly
    0:17:55 edited, you know, whatever. Yeah. But like something like this, like you actually see real people using
    0:17:58 the product. Yeah. That would convince me more. Yeah. Also for a brand, that’s great, right? Because
    0:18:01 they don’t even have to spend all this money on this advertisement. It’s not even going to work.
    0:18:07 Exactly. Show the real people using it. That’s the ad. Right. And the beauty is, you know,
    0:18:12 we have integrated with Instagram, TikTok, YouTube, Dropbox, Google. So we can bring all your TikTok
    0:18:17 content that you’re producing. We can bring all that content to your e-commerce site. So essentially,
    0:18:22 we have built a mechanism to pull in all your videos that you have already produced, or you can also
    0:18:27 leverage our platform to capture video reviews as well. So here’s an example of a head. So this brand
    0:18:32 has increased their site engagement by about 3.8x. They’ve increased their revenue overall
    0:18:38 conversion on average by about 6% last quarter. So video has a direct impact because again, you can
    0:18:42 see these are real testimonials from customers. They’re talking about how they can use the product
    0:18:47 and more, right? So I’ll give you another example. So here’s a company that does hot sauce, right?
    0:18:52 So they have a number of recipes. You know, there’s only so much heat I can bear. I don’t eat like very,
    0:18:57 very hot foods. So I want to know, is there a comment about heat and about the sauce, right?
    0:19:01 So instantly, it’ll find the video talking about heat, right? So this is a game changer. What is
    0:19:06 this doing, right? This is going to help you instantly decide, like, for example, this comment
    0:19:11 will help me decide whether, you know, where I want to use the sauce. Is it talking about heat? It even,
    0:19:16 we generate all the key highlights about this hot sauce as well, right? So here we bring search,
    0:19:22 personalization, SEO, recommendation engine, and buy now to all this content.
    0:19:26 Yeah. I love that idea. I guess my one question there, it’s like, it’s almost like introducing a
    0:19:30 new user behavior though. Like, are people interacting with that feature a lot, the search? Because
    0:19:33 it’s an amazing feature. I’m just curious if people know how to use it, right?
    0:19:37 Yeah. It’s a great question. So what’s happening right now is there’s a couple of things happening,
    0:19:41 right? Like everything new, it’s very clear on top of the videos, right? That you can search,
    0:19:46 right? So we’re also in the process of integrating this video search with your site search,
    0:19:49 right? Okay. So where you have the site search, I mean, most people are familiar with tech search,
    0:19:53 right? Right. So when you start typing the product name or you look for a keyword,
    0:19:58 you will essentially find the videos. It will also surface video content as well. So we’re actually
    0:20:01 building this as we speak. You should do probably like good suggestions as well, right? Like almost
    0:20:05 like auto-complete. Absolutely. You’re searching for that and it’s like, how hot is it or whatever,
    0:20:09 something like this. And then that’s, and then it shows the videos. Right. And I think to your point
    0:20:12 though, we’re doing sort of a crawl, walk, run approach, right? The crawl approach is,
    0:20:17 hey, let’s put an amazing video experience on your site. The walk approach is, let’s make sure we
    0:20:22 integrate search across your entire site on all your pages as well, right? It could even, you might
    0:20:27 even have a support page for your brand, right? So we have different implementations you can put
    0:20:32 essentially on, even on your homepage or your product page. You can also put videos as well,
    0:20:36 right? So essentially, Warwell has a set of e-commerce tools where you can bring search capability to
    0:20:41 your, for your site search, for your homepage. We also bring a very rich video experience as I just
    0:20:46 showed you on your site as well. It’s a whole new way of shopping that’s never happened before.
    0:20:49 Yeah. It seems awesome. I guess one thing that keeps popping my head is like, I’m sitting here
    0:20:54 thinking about like the future of the web and my slight concern is like, does ChatGPT eat the web?
    0:20:59 Do people like, you know, basically live in ChatGPT? They’re not even, you know, maybe the future
    0:21:03 during the browser, like you literally just like open up the ChatGPT app and that’s your like
    0:21:07 surface into the web versus using a browser. Yeah. Kind of worry about that.
    0:21:11 I think to be honest, like Nathan, it really is going to come down to trust. Yeah. Can you trust
    0:21:16 ChatGPT to complete your transaction? I think there’s already enough scams and frauds with payments and
    0:21:21 whatnot, right? Yeah. The challenge is with any LLM says, even if they are able to, I mean, you know,
    0:21:26 like to your point, if you go on perplexity, it shows you, you know, I was looking for a role B
    0:21:31 toothbrush. It essentially brings up a quick pop-up with the image. It summarizes the reviews
    0:21:36 from multiple platforms. So I think there’s a benefit to getting that review, perhaps a summary
    0:21:43 of the reviews on ChatGPT, but ultimately my reward points are tied to Amazon. My reward points are tied
    0:21:48 to Target, right? You see where I’m going with this? So ultimately I believe that when a person is
    0:21:52 shopping, they might even want to do comparison shopping. And, you know, as you can imagine,
    0:21:56 retailers do a fairly decent job now showing you similar recommendations for similar products
    0:22:01 across multiple brands, right? And it also will depend on the size of the purchase as well.
    0:22:06 So for example, like, you know, people definitely buy, if the product is under $50, you’re very likely
    0:22:11 to purchase it on TikTok, Instagram. I think the amount is much lower for trust and fraud to worry
    0:22:17 about versus when you’re buying a car or when you’re buying a $300 cappuccino machine and really want to
    0:22:21 see all the videos on how the machine works, the espresso machine works, right? So I would say that
    0:22:25 the last miles still happen on the retailer or the brand website.
    0:22:29 Yeah. I feel like what’s probably going to happen is ChatGPT will send people to websites still.
    0:22:32 I hope that’s what’s going to happen, right? Like I’ve been seeing, that’s actually been a big thing
    0:22:38 I’ve been thinking about and seeing people post on X about is that everyone’s saying that traffic from
    0:22:43 ChatGPT is converting better than Google, which is just like, oh crap. So what does that mean?
    0:22:47 That’s a huge disruptor to Google long-term, which Google’s now getting good at AI,
    0:22:50 but it feels like people will still go to the website. And then when they’re looking for the products,
    0:22:54 yeah, a lot of people would love to see a video of a real person using it.
    0:22:58 And again, you know, also don’t forget in-store shopping experience. I would say 90% of still,
    0:23:04 you know, big purchases happen in-store as well, right? So, but can bring video to in-store shopping,
    0:23:10 you know, we’re seeing more and more packaging with QR codes. We’re seeing even on televisions in
    0:23:15 stores as well, as they’re playing different product reviews and product videos, you are now actually
    0:23:21 able to just scan the QR code and open a video experience to read the reviews or watch the
    0:23:26 videos in-store as well, right? So my point is, I think it’s going to be an omni-channel experience
    0:23:27 at the end of the day.
    0:23:31 You know, there’s a few places in Japan, I’m not sure if America has this yet, but when you shop,
    0:23:37 you just put the product down and then they know how many of the products you have. I’m not sure
    0:23:38 exactly how they’re doing that.
    0:23:42 You literally just put the products there and there’s no scanning. It just knows how many of
    0:23:46 the products you have. That’d be really awesome in the future if there’s some area in stores where it’s
    0:23:51 like, you just put the product down and then it’s just like, oh, here’s on social media, you know,
    0:23:55 all these people. Maybe there’s like one famous person, but there’s people who are not famous and
    0:23:58 it’s kind of a mixture and you could just click it and watch the videos. That’d be so cool.
    0:24:02 Again, the future of commerce with video is going to be very different.
    0:24:06 Right now, I would say it’s more two-dimensional video. You know, I wouldn’t be surprised if we
    0:24:12 see 3D AR, VR experiences as well with video content and reviews, which you might be able to just
    0:24:17 experience with your phone. And maybe, you know, as you’re seeing more smart eyewear come through,
    0:24:23 I can see an application where you just stare at a product with your eyewear and it’s literally
    0:24:27 pulling the video review on your screen. I’m not kidding, right? It’s coming. It’s a matter of time.
    0:24:29 Yeah, I can definitely see that in the future. You’re looking at a product,
    0:24:34 you see the reviews. I want to see videos as well. That’s so cool.
    0:24:38 So I think this might be a good segue into talking about, you know, what Vyral does behind the scene.
    0:24:39 Yeah, for sure.
    0:24:42 I’ll do a quick demo of the dashboard, just a very teaser demo.
    0:24:45 Yeah. So if you could show me how Vyral works, show me the tech behind the scenes,
    0:24:48 you show me the widget. So that’s cool. But like, how would a brand actually use this?
    0:24:54 Yeah, absolutely. So essentially, you know, the good news is most brands that do 5 million plus in
    0:24:59 revenue already are producing some video content. So, you know, as I mentioned before,
    0:25:04 the biggest challenge today is making all your video content searchable and making it useful.
    0:25:11 So really what I’m showing you is a demo for Oral-B. It’s really a sample snapshot of some of the data.
    0:25:17 So in this case, we captured 24 video reviews. The brand was interested in managing videos for a few
    0:25:22 of their electronic toothbrush products. So what we did was we captured reviews from customers via QR code
    0:25:28 campaigns. And we also captured reviews from social media. So in this case, these 24 video reviews came
    0:25:33 in from either social media or via campaign. So essentially on the Oral platform, a brand can
    0:25:38 essentially set up a QR code. So here’s an example where you can set up a QR code campaign and you can
    0:25:44 invite your shoppers. So the brand actually sets this up and they set up the personalized experience.
    0:25:48 And what you’re seeing is actually a mobile experience. They might issue, give you a reward
    0:25:53 for making a video. It’s optional campaign description, brand instructions. And the big problem we have
    0:25:59 solved, Nathan, is licensing. So the biggest fear that brands have is someone putting a video on their
    0:26:01 site or something that has been unlicensed and they get into a lawsuit.
    0:26:06 How do you capture video reviews at scale, right? Is the problem that the viral has solved. So now
    0:26:12 with us, you can essentially create a campaign and it generates a QR code and you can tie this QR code
    0:26:17 to your shopping experience. So you can, after a customer makes a purchase, you can invite the
    0:26:22 customer to upload a video review. So when they scan the QR code, it will prompt them with the campaign
    0:26:27 details and it will invite them to upload a video. And what happens is the video directly comes on the
    0:26:32 viral dashboard and it gets analyzed. So in this case, we have 24 reviews that came in. The video is
    0:26:36 social, we track your social media engagement. We track demographic who’s in the video by age,
    0:26:40 ethnicity, gender. So you’ll notice at a glance that there are 40 to 50 year olds missing in the
    0:26:45 video. So we have actually analyzed who is in the video. And by the way, we don’t store any personal
    0:26:49 information. This is simply at a very high level, helping brands understand, you know, are people
    0:26:53 making your videos, aren’t they on target with your demographic, right? So you notice there’s no
    0:26:57 40 to 50 year olds in the video. So maybe if they’re targeting that demographic, they should have
    0:27:02 videos featuring 40 to 50 years old. And then below, we launch a rating system.
    0:27:06 So at a glance, brands can decide whether they want to publish the videos or not. So for these
    0:27:11 products, for this SKU, we captured 11 reviews and they have a score of 89. So the higher the score,
    0:27:16 better the video. So the score is about 60. The brands can promote the video. If the score is below
    0:27:20 40, it’s very negative. And we even generate the highlights. So if you select the video, it will
    0:27:24 take you inside the video to the key highlight. So as a brand manager, e-commerce team, you don’t have
    0:27:29 to really spend time watching all your videos. Now, what makes Varo really special and unique,
    0:27:35 and, you know, recently we just landed a contract with TikTok to power video reviews for TikTok and
    0:27:40 for the 500,000 TikTok shops. And the reason we got that contract is we have 150 different filters
    0:27:45 on the platform. So on the right, you see all these filters. So essentially, it’s a mechanism for brands
    0:27:50 to moderate their video content. And all of this is offered via an API. So you can now search by positive
    0:27:56 sentiment. You can say, show me everyone in the video that’s 18 to 24, 25 to 30, to 30 to 40 years
    0:28:01 old. And I’m looking for a video that talks about battery life that I want to promote. So you can
    0:28:05 instantly search the word battery life or a product feature. It’ll show you all the comments about
    0:28:10 battery life. And not only can you see the comment, you can even open the video. It will take you inside
    0:28:16 the video. So essentially, either TikTok will help capture a video after the purchase is made on TikTok
    0:28:21 shop. Yeah. And then viral will analyze the video and we’ll have a merchant dashboard where TikTok
    0:28:25 merchants can log into the viral dashboard. They can see all the insights for all the video reviews,
    0:28:31 and they can then publish that content to the TikTok shop. So TikTok has given us exclusive right
    0:28:35 to be able to publish video reviews that are vetted, right? Oh, that’s awesome. That’s huge.
    0:28:40 Because TikTok has 30 rules. You know, you cannot mention the word Amazon in the video. The video has
    0:28:44 to be less than three minutes long. You cannot have minors in the video. It has to be brand safe. It has to be
    0:28:48 properly licensed, right? There should be no profanity in the video. So Vorl is building a
    0:28:54 filter, a TikTok filter, an Amazon filter, or a Walmart filter to be able to vet this content with
    0:28:58 these filters we have on the right, right? That’s the use case for TikTok. For other brands and retailers,
    0:29:03 they can use our platform to manage all their video content across multiple SKUs, across multiple
    0:29:08 platforms. So we have one dashboard. We are now going at Gentic as well. So we just launched an AI
    0:29:14 e-commerce agent, where you can ask questions about your video data, and you can get answers. So here’s a couple of
    0:29:19 examples. You know, I wanted to know what are some of the top topics being discussed in the videos, right?
    0:29:19 Right.
    0:29:22 So I can ask questions now. So it gives you an answer.
    0:29:22 Oh, that’s awesome.
    0:29:27 So now brands can, instead of having to watch videos, they can spend more time on action and
    0:29:31 content. They can instantly get insights. So they want to create content. Well, they just launched a
    0:29:35 new toothbrush. Hey, what are customers saying about cleaning? Right. They get a summary along with the
    0:29:36 clips, right?
    0:29:40 Right. You probably could get unique insights from that too. Like, oh, people in Japan are talking about
    0:29:43 this or whatever. What are they saying? And like, you could actually learn about new opportunities for
    0:29:44 your brand through that too.
    0:29:48 And speaking of insights, these are all the insights we deliver. And I’ll just give you a quick
    0:29:53 example of an insight. So if I open the speech report, by the way, brands love the speech report.
    0:29:58 They use it for SEO, for identifying competitor mentions and trend analysis. So we can take you
    0:30:01 inside the keyword and you can even play the clip. It’ll take you inside the video, right?
    0:30:02 Right.
    0:30:06 So we have different reports. And I want to show you one last thing, the level of insights we offer for
    0:30:11 our customers and the way we make the video searchable. We generate the video summary. We detect the
    0:30:14 sentiment score, whether people are saying positive, negative about your product or brand.
    0:30:19 We detect languages, sentiment analysis, topics, demographic. We have marketing workflows.
    0:30:23 You can do sentiment analysis of the audio. We even break it down by product feature,
    0:30:28 which has never happened before. So we have built our own models. So it’s not LLMs. We actually have
    0:30:33 our own AI, about 18 plus models that understand everything inside your video review and your video
    0:30:34 content.
    0:30:35 You say 18 models?
    0:30:40 Yes. So that’s why we’ve been at this for a while. And we’re going deep with our models in e-commerce,
    0:30:44 right? So here’s where, you know, we give you all the insights on your content. So we then have
    0:30:48 a mechanism to publish content. So you can build your own carousel. So programmatically,
    0:30:52 you can publish content to your site and you can customize the whole widget, the colors,
    0:30:56 you know, whether you want the highlights, whether you want the search or not. And instantly,
    0:31:00 and we can enable a search experience. So that we have solved the Holy King of Commerce,
    0:31:05 which is in-video search, personalization, SEO, recommendations, and buy now inside the video.
    0:31:06 So cool.
    0:31:08 Yeah. So that’s a quick, very short demo.
    0:31:12 Yeah. One thing that like really stuck with me, I was thinking one of the big values was like
    0:31:17 having the more organic videos talking about a product. And so it seems like most brands are
    0:31:21 only doing the opt-in. Is that like, they have like a campaign. Is that the main thing they’re
    0:31:21 doing?
    0:31:25 Well, today what happens is outside viral, if they’re not using viral, they usually do branded
    0:31:27 and influencer videos. Right.
    0:31:31 The problem is how do you capture a licensing rights from your shoppers at scale? Right.
    0:31:32 Right.
    0:31:37 So with viral, you can now program the QR code either with our API or with our campaigns on your
    0:31:38 store. Yeah.
    0:31:43 And after a customer makes a purchase, they get the QR code. So essentially the customer scans the QR code,
    0:31:45 makes the video, accepts the licensing terms. Yeah.
    0:31:48 They’re sharing their licensing terms, by the way. Right.
    0:31:50 And essentially they’re giving the right to use the video at scale.
    0:31:55 Yeah. Random idea. Like I would imagine like now you could take something like, I don’t know,
    0:31:58 the new Gemini 2.5 or something like that. I’m not sure how well this would work at scale,
    0:32:03 but it seems like a really easy experiment. But you could have that email or contact all these
    0:32:08 people and like hype it up where your name’s going to be linked on there and stuff. So you may gain
    0:32:12 some followers. Like if you’re someone who has like 200 followers or a thousand followers and like a
    0:32:16 brand’s contacting you and it’s like, they’re going to show my face and they’re going to like link to me
    0:32:21 somewhere. Like I think a lot of people, if there was like a one click opt-in, you know, and then you
    0:32:24 got the contract, it’s like, okay, it’s fine now. It’s good. I’m not sure if you guys would do that.
    0:32:26 That is something worth considering in the future.
    0:32:30 Yeah. I mean, I’ll just, I’ll just give you an example. Like I think where things are headed,
    0:32:34 I’ll give you a fun example. So imagine you just watched a Mission Impossible movie
    0:32:39 and you’re coming out of the theater and you bought a ticket on Fandango or AMC theaters.
    0:32:44 And imagine you get a quick nudge by the time you’re home from Tom Cruise saying, Hey, RJ,
    0:32:51 do you have a minute to chat with me? So this is where future of commerce and conversational AI is
    0:32:55 going with video reviews, right? So imagine you open the video and you’re just intrigued. Hey,
    0:32:58 Tom wants to talk to me, right? So, you know, it’s a licensed avatar of Tom Cruise,
    0:33:04 just to be clear. Right. And imagine like Tom Cruise says, Hey, I have three questions for you.
    0:33:08 Do you think I should make Mission Impossible 5? Right. And how is the theater experience? Right.
    0:33:14 And what else can we do better? Right. Or any other ideas? Right. So this is where brands can program
    0:33:20 25 questions, right? Maybe Tom Cruise, his production company could have asked 25 questions to his fans and
    0:33:23 followers. Yeah. That’s definitely going to happen. So I’m not sure if you know this,
    0:33:27 but the original way I was using lore is I was actually lore.com is I was partnered with
    0:33:31 Barry Osborne, the producer of Lord of the Rings and the Matrix. Yeah. And he helped create Weta with
    0:33:36 Peter Jackson, right? The big special ethics company. They also do a lot of the gear. And so I got like
    0:33:43 a VIP tour of Weta. And what I was shocked by was they had the facial scans of so many famous actors.
    0:33:47 And apparently all of these studios and production companies, they already were thinking about AI.
    0:33:51 Oh, yeah. Like for a long time now. They’re like, yeah, in the future, you’re going to want to have
    0:33:55 Tom Cruise’s rights to be able to use it in other products. And you have some kind of revenue share
    0:33:58 with him or whatever his estate in the future. That’s crazy. That’s coming.
    0:34:03 Even with your podcast, I wouldn’t be surprised if another six months, a pop-up comes up and you’re
    0:34:07 chatting with me on your site. You’re an avatar of you and saying, hey, RJ, what podcast should I be
    0:34:11 making? What topics are you interested in? And you’re actually chatting with me to capture some
    0:34:16 information from your visitor, site visitor, right? Right, right. So I’m telling you like where things
    0:34:19 are headed, I think the future is going to be amazing. I can’t wait. It’s going to be fun.
    0:34:24 It’s going to be fun. And also just last thing I would say is I think all these platforms, including
    0:34:29 viral, you know, we have to be transparent and honest about what’s AI generated versus not, right? I mean,
    0:34:35 just a quick point I’ll make is that, you know, when it comes to video reviews, people do not want AI
    0:34:39 generated video reviews. I’ll tell you that. So we’re building tools to identify, to make sure that our
    0:34:44 review is human generated and we’re validating it’s a human on the camera and not something else.
    0:34:49 If you were building a business today, how would you be preparing for like these changes are coming
    0:34:53 with shopping? Like how could you take advantage of the changes that are happening? Well, I think from
    0:34:58 a company perspective, I would say that it’s really important now that all your employees are up to speed
    0:35:03 and trained on AI and how what AI does, AI works. In fact, I would say that the first question in the
    0:35:09 interview should be AI related. Right. So I would say that training is very important. The other thing is also
    0:35:16 make sure you are on top of things like whatever domain you’re in. There’s plenty of newsletters. There’s plenty of
    0:35:22 tools now. I would say be hands on. Like I think we live in an age right now where whether you’re a CEO or whether
    0:35:28 you’re, you know, everyone in the company, right, at all levels, right, need to be playing with tools because and now,
    0:35:33 you know, tools are free. Right. They’re easily accessible on your browser. There’s no reason to complain that you don’t have
    0:35:39 access. Right. I think that excuse has gone away. Right. Right. And also like getting your employees to play with tools as
    0:35:44 well. Let’s have people try different things. Right. Right. And in general, there’s a transformation happening
    0:35:50 as well. Right. And then eventually figuring out, you know, what is going to make your job easy, cost-effective.
    0:35:55 How can we bring more efficiencies for employees with AI? I think that’s starting to happen.
    0:35:59 And we’re already seeing that in our company as well. Right. Yeah. I’ve been seeing tons of
    0:36:05 different CEOs starting to share like almost like an AI first approach to hiring. Like not trying to have
    0:36:09 less people, but make sure that everybody you’re hiring knows how to use AI because that’s just going
    0:36:14 to amplify their outputs by, you know, so much more. Yeah. Well, it’s been awesome talking with you. I
    0:36:19 think I learned a lot, especially about TikTok and about how people are finding products through social
    0:36:23 videos. It makes a ton of sense. Like I think in the future, it’ll be like how I kind of described in the
    0:36:27 beginning where the LLMs will know you very well. They’ll be really great for like buying basic
    0:36:32 things. Yeah. But there’ll also be things where you want to discover new products and, you know,
    0:36:37 sync social proof is huge there. It’s huge. I would say like there are five areas directly that will be
    0:36:44 impacted in future with AI, like, or with chat TPD. And that is content generational, conversational AI
    0:36:51 with video, personalization, SEO. You know, I think the reason now LLMs are doing a better job is
    0:36:56 they’re able to better understand content than ever before. Right. I think that’s the problem
    0:37:02 they’ve solved, right. Whether it’s video or audio or text. So SEO will get better. SEO will improve
    0:37:08 significantly with LLMs as well. I’m now even like coining the word LEO, which is LLM based engine
    0:37:13 optimization, if you will. Oh, okay. You know what I mean? Like, yeah, I’ve been saying AIO. That’s true.
    0:37:17 Doesn’t exactly make sense, but it’s kind of catchy. Where should people check you out? Like,
    0:37:20 should they check out your website or are you active on social media anywhere?
    0:37:25 Absolutely. So, you know, we’re very active on LinkedIn. You can check out my website as well.
    0:37:30 So if you just go to viral.com slash commerce, if you want to play with the experience, you can do
    0:37:34 that. By the way, the word viral, it’s a play on the word viral. I do videos go viral, right? But it’s
    0:37:41 spelled a little bit differently. It’s V-V-I-R-I-L-L. So it’s viral. Right. Again, V-V-I-R-I-L-L.com.
    0:37:46 Cool. Yeah. We’ll put a link in the description. So yeah, it’s been great. And yeah. Hope to see
    0:37:48 you again sometime. Thank you. Awesome.

    Episode 58: What does the future of shopping look like as artificial intelligence weaves itself deeper into how we buy and sell online? Nathan Lands (https://x.com/NathanLands) sits down with Ajay Bam (https://www.linkedin.com/in/ajaybam), CEO of Vyrill—a Silicon Valley startup revolutionizing shoppable video—to reveal the seismic changes AI is bringing to e-commerce, social discovery, influencer marketing, and everything in between.

    In this episode, Nathan and Ajay uncover how Gen Z and beyond are shopping via authentic short-form videos, the power shift from mega-influencers to everyday creators, and how AI-driven platforms like Vyrill are making it possible to instantly search inside videos for the exact info you need before buying. Ajay shares real-world examples of brands doubling sales by making their video content searchable—and why the brands who nail video trust will dominate the next wave of e-commerce. They also discuss what ChatGPT-powered shopping means for traditional giants like Amazon, and break down actionable strategies for businesses and creators to thrive in this new era.

    Check out The Next Wave YouTube Channel if you want to see Matt and Nathan on screen: https://lnk.to/thenextwavepd

    Show Notes:

    • (00:00) AI Revolutionizing Shopping Experience

    • (03:15) Authenticity Outshines Celebrity Endorsements

    • (09:21) Video Search and Personalization Challenges

    • (11:42) Integrate Social Videos on E-commerce

    • (14:43) Comprehensive Video Content Searchability

    • (16:35) Boost E-commerce with Integrated Videos

    • (21:57) Japan: Automated Shopping Concept

    • (25:03) Video Demographic Analysis Tool

    • (29:05) E-commerce Video Content Solutions

    • (30:20) Gemini 2.5 Promotion Idea

    • (33:22) Emphasizing AI Training and Tools

    • (35:50) Explore Vyrill.com on LinkedIn

    Mentions:

    Get the guide to build your own Custom GPT: https://clickhubspot.com/tnw

    Check Out Matt’s Stuff:

    • Future Tools – https://futuretools.beehiiv.com/

    • Blog – https://www.mattwolfe.com/

    • YouTube- https://www.youtube.com/@mreflow

    Check Out Nathan’s Stuff:

    The Next Wave is a HubSpot Original Podcast // Brought to you by Hubspot Media // Production by Darren Clarke // Editing by Ezra Bakker Trupiano

  • $1M+/yr Local Businesses Hidden in Plain Sight

    AI transcript
    0:00:03 I have a business that no one on a podcast has ever discussed.
    0:00:08 It’s literally the first time this has probably ever been talked about on YouTube or in the audio format.
    0:00:10 I’m breaking grounds here.
    0:00:11 Okay, Jackie Robinson.
    0:00:17 I feel like I can rule the world.
    0:00:19 I know I could be what I want to.
    0:00:22 I put my all in it like no day’s off.
    0:00:24 On the road, let’s travel, never looking back.
    0:00:30 So this weekend, I went to my daughter’s spring recital.
    0:00:33 And Sam, when you see this, what does this look like?
    0:00:35 This just looks like, I don’t know.
    0:00:37 Just like a great ballerina, typical.
    0:00:38 A program.
    0:00:38 Yeah.
    0:00:39 Right.
    0:00:40 Yeah, show program.
    0:00:42 And that’s what everybody in that crowd thought.
    0:00:44 But not me.
    0:00:45 I saw a business plan, Sam.
    0:00:46 I saw a business plan.
    0:00:47 I saw information.
    0:00:49 I saw a giant information leak.
    0:00:50 Okay, so check this out.
    0:00:57 This woman has built a million-dollar-plus kids’ dance studio just down the street from us.
    0:00:59 And I think this is remarkable.
    0:01:04 And I think it’s a good reminder that, like, there’s these million-dollar businesses, like, all around you.
    0:01:08 You don’t have to do something really grand or innovative to do it.
    0:01:11 You just got to provide a service that people love, and you got to scale it in the right way.
    0:01:12 So check this out.
    0:01:16 On the back is a list of all the dancers in the show.
    0:01:21 Now, all the dancers at the show are all the dancers across her three locations, all the kids, basically.
    0:01:22 Everyone performs.
    0:01:27 Okay, so I look at this, and everyone else is looking for their kid’s name.
    0:01:29 I’m looking for top-line revenue numbers, okay?
    0:01:30 I’m trying to figure it out.
    0:01:34 And so I see, all right, each of these columns is about 50 names.
    0:01:35 There’s six columns.
    0:01:38 Okay, we got 300 kids at this dance show.
    0:01:39 How much does this cost?
    0:01:44 Now, I know that we pay something like $250 a month to be a part of the dance studio.
    0:01:46 And this is the spring recital.
    0:01:49 So immediately my head says, all right, we’re doing at least spring and fall.
    0:01:51 Might even be doing four recitals a year.
    0:01:52 I’m not sure.
    0:01:57 I had just bought the tickets to this recital, so I know that in addition to the $250 a month membership,
    0:02:00 you’re going to be paying for the uniforms.
    0:02:03 You’re going to be paying for tickets to watch the show.
    0:02:07 Of course, every single parent is going to watch their kid at the thing.
    0:02:10 In fact, we brought grandparents with us and a few extras.
    0:02:15 But you look around that theater, it’s totally sold out, standing room only.
    0:02:23 I know a mom who was in our class who she did not log on to buy her tickets right away and therefore only got two tickets and got them in the back.
    0:02:28 And so she kicked her husband out of the two tickets and was like, hey, tell your mother.
    0:02:32 She got her mother-in-law to come with a walker so that they could go sit in the ADA seat.
    0:02:36 Like, that’s how vicious the competition is for these.
    0:02:37 The demand is insatiable.
    0:02:37 Okay.
    0:02:43 So basically, if you do the math on this and you say, okay, we spent $100 on the tickets for this recital,
    0:02:46 then you spent $250 a month, and then you’re in this thing year-round,
    0:02:55 you end up seeing that this is a business that’s generating a little over a million dollars a year in revenue.
    0:02:56 So about $1.25 million.
    0:02:58 So you said 300 names, $250.
    0:03:02 That’s $75,000 a month in sales.
    0:03:02 A month.
    0:03:03 Just off that.
    0:03:04 Just off that.
    0:03:07 And then you add on the plus-plus, the shows, the tickets, the photos.
    0:03:09 Oh, for the photo package, you spend $100.
    0:03:13 It’s one thing after another, basically, that they sell to you.
    0:03:13 And it’s great.
    0:03:14 We’re happy customers.
    0:03:16 And so you get there.
    0:03:17 She basically does no marketing.
    0:03:18 The show is for marketing.
    0:03:25 And what ends up happening is that you – and then at the end of the show, she brings out the teachers to take a bow.
    0:03:26 These are the teachers.
    0:03:27 So I’m like, oh, thank you.
    0:03:29 Now I see the OPEX line.
    0:03:30 How do we got seven teachers here?
    0:03:31 Okay, cool.
    0:03:32 Seven teachers.
    0:03:33 Got it.
    0:03:34 And so I’m trying to figure this out.
    0:03:42 Okay, so I’m pretty sure that this dance studio is netting somewhere between $500,000 and $700,000 in EBIT every year.
    0:03:43 Okay?
    0:03:44 Amazing.
    0:03:48 Did she also – did she, like, arrive to the class in, like, an S-class?
    0:03:50 Like, what type of car was she driving?
    0:03:54 Yeah, I installed a tracking device underneath just to see where she lives now.
    0:03:59 Did her Birka bag give out any hints as to how well the business was doing?
    0:04:00 Called a Birkin.
    0:04:01 Birkin bag, whatever.
    0:04:02 I don’t know what she just called it.
    0:04:05 Like a Middle Eastern bag that she just referenced.
    0:04:08 The other day, Sarah wanted to go to, like, some concert.
    0:04:10 And I was like, yeah, like, Charlie XC90.
    0:04:13 And, you know, it’s actually, like, Charlie – I forget what it is.
    0:04:15 You know, like, this new, like, hot girl or whatever.
    0:04:15 I also don’t know.
    0:04:17 That’s one of those where I just don’t say it.
    0:04:18 XC90 is a Volvo.
    0:04:20 I was like, yeah, Charlie XC90.
    0:04:22 So he kept saying, like, XC90.
    0:04:24 It’s like XC something.
    0:04:26 All right, but go ahead.
    0:04:40 So I just thought this was inspiring, that, like, this local – just this local service, dance shows for little kids, or dance classes for little kids, scaled to three locations, can be, you know, such a great business for somebody.
    0:04:43 And they’re basically kind of, like, found that sweet spot of doing what they love.
    0:04:45 She’s been doing it for, like, 25 years now.
    0:04:53 She’s an institution locally, has a great community of people around her, and, you know, is making people happy, making families happy.
    0:04:54 And I’ve just been seeing this everywhere.
    0:04:56 All right, let me – can I – let me show you something interesting.
    0:05:02 I was just talking to this guy, but have you ever heard of Goldfish Swimming Classes?
    0:05:03 No.
    0:05:10 It’s a franchise that I’m pretty sure does about $600 million a year in revenue, and it’s a children’s swim class.
    0:05:12 And it was one of those things where he was talking to me.
    0:05:21 He was basically – I’m not going to – I can’t reveal too much, but he was like, I quit my prestigious job because I want to get into the swim class business.
    0:05:26 You know, everyone’s, like, probably giving this guy the same, like, look of, like, but you’re throwing it all the way.
    0:05:32 And I kind of, like, was like, all right, tell me more because I’m sure there’s, like, there’s a story here because you worked in finance.
    0:05:34 Like, you’re not doing this to feel good.
    0:05:34 Tell me more.
    0:05:38 And he started breaking down the economics of this Goldfish chain.
    0:05:45 And he was saying something like each location does, like, $2 million in revenue, and they have something like 300 locations.
    0:05:50 All right, here’s the deal.
    0:05:52 If HubSpot tripled their price, I’d be screwed.
    0:05:56 The reason I would be screwed is because my entire company is run on HubSpot.com.
    0:06:02 My website, my email marketing, my dashboards, how I track my customers, literally everything.
    0:06:08 And if they tripled the price, I would pay them more money, and that’s because the product is so freaking powerful.
    0:06:10 My entire company is built on it.
    0:06:15 And so if you’re running a business and you want to grow faster, you want to grow better, you want to be more organized, check it out, HubSpot.com.
    0:06:16 All right, back to the pod.
    0:06:19 Yeah, I’m on their site.
    0:06:20 They got a lot of locations.
    0:06:21 I don’t know about 300, but they got a lot.
    0:06:23 It was something insane like that.
    0:06:27 And it was another one of those things that was just, like, hidden in plain sight.
    0:06:30 But I have a hidden in plain sight business.
    0:06:37 Not hidden in plain sight, but a business that, like, no one on earth has, no one on a podcast has ever discussed.
    0:06:41 And this is going to be the thing I’m about to talk about.
    0:06:46 It’s literally the first time this has probably ever been talked about on YouTube or in the audio format.
    0:06:48 I’m breaking grounds here.
    0:06:50 Okay, Jackie Robinson.
    0:06:56 Is there a Hall of Fame for things like these?
    0:06:58 Because I would be in it.
    0:07:00 All right.
    0:07:03 So I just slacked you a URL.
    0:07:08 Go to dysbuilders.com.
    0:07:09 So you’re on this website.
    0:07:11 Let me tell you a story really quick.
    0:07:16 You know how the Amish are famous for creating amazing furniture?
    0:07:17 Mm-hmm.
    0:07:22 I wanted to buy, like, a bed for my kid.
    0:07:27 And I wanted, like, an heirloom quality bed where I was like, man, I wish I had my bed from when I was a kid.
    0:07:28 My crib from when I was a kid.
    0:07:33 How cool would it be to give my daughter a bed that I can, you know, reuse for all of our kids.
    0:07:35 And eventually one of them can let their kids do it.
    0:07:36 So my grandkids have my bed.
    0:07:38 So I was looking up Amish furniture.
    0:07:44 And I came across this website randomly because I got interested in the Amish, like, craftsmanship.
    0:07:47 Now, this website, it’s at dysbuilders.com.
    0:07:48 I think they make homes.
    0:07:51 Scroll all the way to the bottom where it says contact.
    0:07:54 And read to me the email address that you see.
    0:07:59 dysbuilders at ibyfax.com.
    0:08:00 Okay.
    0:08:04 So I noticed, this is just one example because it was easy to see.
    0:08:15 But I noticed on many of these Amish websites, when I was looking at how to, like, place an order, I had to email, like, you know, amisfurniture at ibyfax.com.
    0:08:21 There was all these really weird URLs that I had to email to fax.
    0:08:22 And I got really curious.
    0:08:27 So I want you to go to ibyfax.com.
    0:08:29 It says, send and receive emails with your fax machine.
    0:08:32 So I was seeing this.
    0:08:35 And I got a tip from one of our listeners, Andy Allen.
    0:08:36 And he emailed me this.
    0:08:39 And it was just all coincidence that, like, six months prior, I was, like, wondering what this was.
    0:08:43 So let me tell you the background of this.
    0:08:47 So if you’re Amish or you’re Mennonite, a lot of them are very entrepreneurial.
    0:08:49 And they work with the outside world.
    0:08:53 So they make furniture that they sell to, you know, people like me.
    0:08:54 They have websites.
    0:09:02 However, according to their religion, they are not allowed to use certain technology that’s considered individualistic.
    0:09:14 So looking down on your iPhone or sitting down in your home and staring at a computer screen, they think that it either brings, like, things either bring them closer to God and other people or it takes them away.
    0:09:18 And they feel, according to their rules, that, like, looking at your phone and using the Internet brings them away from other people.
    0:09:22 However, they have all these websites and they sell furniture.
    0:09:23 Well, how do they do it?
    0:09:25 Well, there’s this small website.
    0:09:29 I think it’s called iBuyFax, as in InternetBuyFax.com.
    0:09:37 And it’s a service where you pay something like $20 a month plus, like, $0.10 or $0.50 per fax.
    0:09:46 But basically, on the campus, I don’t know what they call it, the campus of a lot of Amish towns, there is literally, like, a small house, like a shanty.
    0:09:49 And in that small house is a fax machine.
    0:10:02 And if you’re an Amish guy running a website and you want to see how your orders are doing or somebody emails you and they’re asking a question about a bed frame and, like, can you do this or can you do that, they go to this fax machine and this phone.
    0:10:07 They have in their small box, which I have a photo of, by the way, in our document.
    0:10:11 But it’s, like, literally a tiny, tiny little outhouse.
    0:10:18 It’s, like, a little outhouse where you make the call and you talk to your customer, but you have to use iBuyFax.
    0:10:25 And so the iBuyFax service, what they’re going to do is they’re going to collect all of your emails and they’re going to fat, they’re going to.
    0:10:27 This photo is outrageous.
    0:10:28 It’s outrageous.
    0:10:29 It’s like an outhouse.
    0:10:33 It’s literally, it looks like a phone booth slash port-a-potty.
    0:10:38 It’s in the middle of the road and on the wall is just a tiny phone, like a corded, a phone with a cord.
    0:10:39 Yes.
    0:10:40 And so that’s because.
    0:10:41 There’s not even a fax machine.
    0:10:42 Where’s the fax machine?
    0:10:43 So some of them have fax machines.
    0:10:44 Some of them have phones.
    0:10:54 And so iBuyFax, they’ll either call you and be, like, the middleman and answer the questions, like, hey, Linda at gmail.com, she’s in this place.
    0:10:56 She wants to know, can you make a bed like this?
    0:10:59 Or Dave wants a child’s bed, but he wants it to be in this color.
    0:11:00 Can you do it?
    0:11:01 And they’ll reply.
    0:11:11 And they’ll either handwrite the reply and fax it back, or iBuyFax has people who they say that they will actually, you talk to them, and they’ll be your middleman.
    0:11:19 And another thing that they’ll do is, let’s say that you need, let’s say you want to buy something off eBay, or you’re trying to figure out what the price is of a certain farm equipment.
    0:11:24 You can ask, iBuyFax, please tell me, you know, how much it would cost to buy blank on eBay.
    0:11:28 And they’ll reply back by fax or telephone answering your question.
    0:11:34 And so this way, the Amish can do business with the rest of the world, but aren’t breaking their rules.
    0:11:40 And this website that I found, it’s used on all of the websites.
    0:11:47 So if you look at Amish furniture, if they’re like really OG Amish, a huge percentage of them are using this website.
    0:11:50 And the Amish community, it’s not tiny.
    0:11:52 It’s about 400,000 people.
    0:12:01 And they are like very entrepreneurial, like that’s like part of like the religion is to be like self-reliant or part of the community rules is to be like self-reliant.
    0:12:04 And like Amish furniture is definitely like a well-known thing.
    0:12:06 Amish crafts of all types are a well-known thing.
    0:12:13 And this guy who emailed me, he goes, I own a business that buys and sells wooden pallets.
    0:12:15 And in particular, we are based in Pennsylvania.
    0:12:18 And so we work with mostly Amish people.
    0:12:24 And whenever they communicate with us, which we work with a lot of them, they only communicate with us by iBuyFax.com.
    0:12:26 And they’re all using this website.
    0:12:29 And this website, here’s where it gets kind of funny.
    0:12:31 I looked on LinkedIn.
    0:12:34 I can’t find too much about any of the background on it.
    0:12:36 The only, and I’m not going to blow this guy’s spot up too much.
    0:12:38 So I’ll only say his first name.
    0:12:41 The owner, his first name is Jamal.
    0:12:47 And so in my head, I’m like, and he lives in New York.
    0:12:54 I’m like, is there a brother who just came up with a brilliant idea to create an Amish faxing website?
    0:12:57 And is this like how we cheer the world?
    0:13:04 I swear to God, that’s his first name.
    0:13:06 So is he Amish or no, when you found him?
    0:13:08 No, he lives in New York.
    0:13:09 No, he lives in New York.
    0:13:10 And his first name is Jamal.
    0:13:11 I can’t find a photo of him.
    0:13:15 But like, I don’t, I don’t, I don’t think he is.
    0:13:18 Because the Amish can’t work websites.
    0:13:21 So like you have to be like an ally, you know what I’m saying?
    0:13:22 But you can’t be part of the community.
    0:13:23 This is great.
    0:13:25 That is so funny.
    0:13:27 Be like Jamal is like the new slogan.
    0:13:29 Find the opportunity.
    0:13:30 Be like Jamal.
    0:13:41 By the way, why don’t people like, could you just basically go buy a bunch of, could you work with the Amish by fax and just be like, cool, I’m going to buy furniture from you.
    0:13:55 But you have, you run a website, so you run a website, when somebody comes, places an order with you, and your website says, made by the Amish, Amish made furniture, handcrafted Amish furniture, finest Amish fine goods, whatever.
    0:13:58 And then when somebody places an order with you, you just fax these guys and sell?
    0:14:00 Like, could you just be a layer on top selling to them?
    0:14:00 Yeah, so.
    0:14:02 Or do they say no to that?
    0:14:09 Well, first of all, I think that like there is some fraud there of like, yeah, we’re Amish, like, you know, and they’re not, you know, they’re not.
    0:14:11 No, but I’m saying you really do buy it from them.
    0:14:17 Yeah, I think that the way, yes, I think, and they call, so they call those people, I think the slang that they use is English.
    0:14:24 So like, they have an English guy, they like an English guy, meaning that’s like their straight man, their front man who like can work with the world.
    0:14:29 And he’s, he’s, we trust him, you know, he’s an outsider, but like, he’s, you know, he’s had our back for decades.
    0:14:30 So we trust him.
    0:14:33 I guess that’s for Jamal in this case, but you can have other.
    0:14:35 Yeah, you’re like a dealer.
    0:14:43 Yeah, you can have like, and they have like a name for that, which is like, they call it English, but it’s like, yeah, it’s a well-known thing that this is our person who’s got our back and we give them a cut.
    0:14:47 On this doc, it says AWS for the Amish.
    0:14:47 What is that?
    0:14:48 Do you like that?
    0:14:51 That’s just a little, I was workshopping.
    0:14:51 Yeah.
    0:14:58 I was workshopping.
    0:14:59 What do you think about that?
    0:15:00 That’s good.
    0:15:01 I like that.
    0:15:05 This is a pretty nifty website.
    0:15:12 And if you go to a similar web and look at their, and guess their traffic, it’s not nothing.
    0:15:12 Yeah.
    0:15:13 400,000 Amish people.
    0:15:20 Let’s just assume for a second that of the entrepreneurial Amish people, a very high percentage of them are going to need to use a service like this.
    0:15:29 So if you say that even 5% of Amish people are entrepreneurial of the Amish population, but maybe it’s a little high.
    0:15:31 Let’s say there’s 20,000 people.
    0:15:37 I think you could pretty easily get to some version where you have 5,000 customers paying this thing, 20 bucks a month.
    0:15:39 That’s a $1 million business.
    0:15:40 It’s a $1.2 million.
    0:15:42 Sure, that’s the exact math that I had.
    0:15:45 I said $1 to $1.2 million a year.
    0:15:47 And I’m pretty sure it’s just this guy.
    0:15:49 Jamal is the only guy running it.
    0:15:53 I think his name could have been Javal, J-A-V-A-L.
    0:15:55 But like it was some name.
    0:16:02 Do you think Jamal just, does he have trouble sleeping because he just laughs himself to sleep every night thinking about what his career is?
    0:16:04 He’s like, I just can’t believe it.
    0:16:06 I’m just tickled.
    0:16:08 I just can’t believe that this is what I did.
    0:16:08 And I’m a millionaire.
    0:16:10 This is called providing value.
    0:16:10 This is it.
    0:16:11 Oh, it’s for sure.
    0:16:18 And I just know that these Amish guys, they’re not exactly known for, you know, being open to change.
    0:16:27 So once you get a customer, like you’re with them, like they measure or they measure churn, not like in terms of like, you know, like percentages per year, but it’s like per generation.
    0:16:31 Because this is absolutely something that is going to be passed on from generation to generation.
    0:16:35 And the website looks like it was launched like web 1.0.
    0:16:38 Yeah, there’s like seven sentences on the site.
    0:16:39 All right.
    0:16:40 This is amazing.
    0:16:43 So this episode is basically local million dollar businesses.
    0:16:45 That’s what this episode is.
    0:16:46 You want me to do one more?
    0:16:48 I have one more that could fit in this category.
    0:16:50 This one, it’s depressing.
    0:16:51 But well, okay.
    0:16:53 So when you have…
    0:16:54 Don’t do it if it’s depressing.
    0:16:55 Well, it’s important.
    0:17:00 So when you have to euthanize your pet, it’s like a horrible experience.
    0:17:01 Obviously, it’s like the worst thing next to your children.
    0:17:05 And so I used a service that came to my house.
    0:17:10 And it like was the best of the horrible situation.
    0:17:12 It couldn’t have been better for the worst thing ever.
    0:17:18 And I, after, you know, I’m a nerd, like after a few months, I was like, this service, like, it was like phenomenal.
    0:17:19 What was this?
    0:17:20 How did I learn about this?
    0:17:23 Google at home pet euthanasia.
    0:17:25 It’s the first one that comes up because they crush.
    0:17:27 I’m not, I’m not Googling that.
    0:17:27 Okay.
    0:17:28 Bad karma.
    0:17:29 Not doing it.
    0:17:29 Okay.
    0:17:30 It’s called…
    0:17:31 I don’t even want that in my search history.
    0:17:33 Lap of love.
    0:17:35 So lapoflove.com is the website.
    0:17:38 And I was reading this press release by them.
    0:17:40 And here’s how this business works.
    0:17:42 So they have vets.
    0:17:43 So they contract it all out.
    0:17:46 So they have like best practices that they use.
    0:17:47 And then they are like the call center.
    0:17:51 And they dish it out to a local vet who, you know, does what they need to do.
    0:17:53 And they teach them their ways, whatever.
    0:18:00 This website, Lap of Love, they put out a press release that said that they are getting 10,000 customers a week.
    0:18:04 And they charge, I think, $600.
    0:18:12 And so if you do the math, this business is making hundreds of millions of dollars in revenue, of which they split with the vet.
    0:18:17 But I was like, very happy with my service with these guys.
    0:18:24 And it was amazing that I had never heard of it and how this company just owns the entire space.
    0:18:24 Wow.
    0:18:26 10,000 a week.
    0:18:27 Can you believe that?
    0:18:29 How did you even know that that was a thing?
    0:18:30 How did you find out about it?
    0:18:32 Well, it’s word of mouth.
    0:18:35 You know, like your wife or me was like…
    0:18:35 Telling people.
    0:18:35 Yeah.
    0:18:36 We were like, look, this is horrible.
    0:18:38 I don’t want to do this.
    0:18:39 And they’re like, well, I use this service.
    0:18:45 And you hear about that one-liner and you’re like, oh, my God, that’s so much better than the alternative.
    0:18:47 And that’s how we found it.
    0:18:49 And I was like researching it.
    0:18:51 And what they do is they…
    0:18:51 Because I was like Googling.
    0:18:54 They just own…
    0:18:59 Like if you Google that word, you know, like related phrases, they own the Yelp pages in every city.
    0:19:05 So it will be like at-home pet euthanasia in New York, in Nashville, in this.
    0:19:08 And they grow entirely through local search.
    0:19:09 Wow.
    0:19:11 That’s a crazy business.
    0:19:13 It’s a crazy business, isn’t it?
    0:19:13 That’s a crazy business.
    0:19:15 And so like…
    0:19:17 And they said how much…
    0:19:18 10,000 a week, you said?
    0:19:19 Sorry, I got confused.
    0:19:20 10,000 a month.
    0:19:22 So they handle 10,000 a month.
    0:19:26 And it costs anywhere from $500 to $1,000, depending on a variety of things.
    0:19:27 But isn’t this wild?
    0:19:28 And it is like…
    0:19:32 This is another one of services where it sucks, but like it’s incredibly necessary.
    0:19:36 And I was amazed at how large this was.
    0:19:37 All right.
    0:19:37 Here’s another one.
    0:19:41 Under the radar business that just crushes with local businesses.
    0:19:45 I saw this guy, Tane, on Twitter talk about this.
    0:19:46 He said…
    0:19:46 Who?
    0:19:48 I don’t know how you say his name exactly.
    0:19:49 Don’t make me say it again.
    0:19:49 Okay.
    0:19:49 Sorry.
    0:19:50 All right.
    0:19:51 So…
    0:19:58 I just found out I’ve been calling my piano teacher, Steven, and his name is Vinny for like
    0:19:59 the last two months.
    0:20:02 All right.
    0:20:06 I’m still reconciling that fact of what I’ve been doing.
    0:20:07 Did he just take it?
    0:20:11 Well, I didn’t say it often, and I say it fast, because I was like…
    0:20:12 I was a little unsure.
    0:20:14 But dude, I was slow…
    0:20:16 Saying the word Vinny slow does not sound like you’re saying…
    0:20:19 Or saying the word Vinny fast does not sound like you’re saying Steven at all.
    0:20:21 I’d be like, all right, say bye to Steven.
    0:20:26 So I’d tell my daughter to say bye, and then she would say bye, Steven.
    0:20:27 And I’d be like, oh, my God.
    0:20:29 His name’s Vinny.
    0:20:33 Blame her.
    0:20:38 Listen, honey, you’re going to learn an important lesson today.
    0:20:39 It’s called taking one for the team.
    0:20:45 I need you to tell him, to say out loud the following words today.
    0:20:46 All right.
    0:20:50 So there’s this business called Taro, and Taro…
    0:20:56 His tweet was, today I learned about Taro, a $100 million company that routes phone orders
    0:20:59 from Chinese sushi and pizza restaurants in the U.S. to call centers in the Philippines.
    0:21:06 All right, folks, this is a quick plug for a podcast called I Digress.
    0:21:10 If you’re trying to grow your business, but feel like you’re drowning in buzzwords and BS,
    0:21:12 then check out the I Digress podcast.
    0:21:15 It’s hosted by this guy named Troy Sandage.
    0:21:19 He’s helped launch over 35 brands that drive $175 million in revenue.
    0:21:23 So if you want to get smarter about scaling your business, listen to I Digress wherever
    0:21:24 you get your podcasts.
    0:21:25 All right, back to the pod.
    0:21:33 And so what it does is, what these guys did was, these two brothers, back in 2015, they
    0:21:36 start this business and they’re basically like, hey, we’ll help local businesses take orders
    0:21:37 over the phone.
    0:21:39 We will be your phone staff.
    0:21:40 So your staff is busy.
    0:21:43 You don’t want to have somebody on the phones or just constantly interrupting their workflow.
    0:21:46 We’ll just take the call and then we’ll put the order into your system.
    0:21:48 And so they started doing that.
    0:21:55 They’ve, uh, they basically serve service 3000 local restaurants in the United States
    0:21:56 with phone ordering.
    0:22:02 And they basically are like, cool, like we’ll do this for 10% cheaper than your labor costs
    0:22:03 if you do this yourself.
    0:22:08 And by having phone ordering, you’re going to get an extra 10 to 20% of revenue that you
    0:22:09 wouldn’t otherwise get.
    0:22:10 Simple, simple proposition, right?
    0:22:14 Get more revenue and I can do it for you at a lower cost than you could do this for yourself.
    0:22:18 And by the way, nobody cares who picks up the phone to take this order.
    0:22:22 They, um, as of this year say that they reached a hundred million dollar run rate.
    0:22:24 And, um…
    0:22:25 And how do you spell it?
    0:22:27 T-A-R-R-O.
    0:22:30 And it stands for technology all restaurants run on.
    0:22:34 It’s the Adidas of online phone ordering.
    0:22:40 Uh, and is this bootstrapped?
    0:22:45 Uh, I don’t think it’s, I don’t know if it’s bootstrapped or not, but, uh, it could be because
    0:22:47 this is the type of business you could definitely bootstrapped.
    0:22:48 It’s like a heavy cash flow business.
    0:22:52 Well, now it says that it’s AI powered phone ordering.
    0:22:54 Does that mean that they don’t use Filipinos anymore?
    0:22:55 I think both.
    0:22:56 Right.
    0:22:57 So I think it’s basically…
    0:22:59 Is AI a name of one of their workers?
    0:23:05 There’s Alfred Ignacio over there.
    0:23:07 He’s powering all your orders.
    0:23:09 Um, it’s both.
    0:23:12 So I think there’s, there’s funny things happening with AI and call centers.
    0:23:16 So there’s like AI tools that will change the accent of the person.
    0:23:20 So they, you know, you call somebody there in India, but their Indian accent gets remixed
    0:23:22 on the fly using AI.
    0:23:24 So it sounds like he’s Steve in Wichita.
    0:23:28 And so that’s like one tool that all these guys are using now is like the AI doesn’t take
    0:23:32 the order, but they just changed the accent so that you have an American accent.
    0:23:33 What’s that called?
    0:23:35 Uh, I don’t know.
    0:23:36 There’s a few, a few companies trying to do that.
    0:23:38 Um, so there’s accent changers.
    0:23:44 There’s AI handles just, let’s say 50 to 70% of the routine things.
    0:23:49 And then it routes to the human in the sort of 50 to 30 to 50% of, of calls that couldn’t
    0:23:50 be solved with AI.
    0:23:56 So like basically AI is the AI makes their call center need like, you know, half as many people
    0:23:56 as it did before.
    0:23:59 And that’s the rest is just profit that just falls to the bottom line for them.
    0:24:02 Um, so there’s, there’s some cool stuff happening with that.
    0:24:07 It’s actually kind of interesting to track call center stocks to see what the market thinks
    0:24:07 is going on.
    0:24:08 Like, are they going to be extinct?
    0:24:10 Like his call center is just going to go away.
    0:24:14 Are they actually going to be, are they going to survive, but become much more profitable
    0:24:17 because now they’re AI powered and they cut a lot of their human costs.
    0:24:19 It’ll be interesting to see how that plays out.
    0:24:19 Yeah.
    0:24:20 What happened to that?
    0:24:23 Interesting, you know, to the most boring person on earth, I guess.
    0:24:27 What happened to like the NBA playoffs are on.
    0:24:28 I guess that’s probably more interesting.
    0:24:30 Yeah.
    0:24:33 But if you’re like listening to this podcast, you definitely might be in that category of
    0:24:35 people who are, but it’s boring.
    0:24:39 What’s a, like, I think Coachella was last weekend and I only was watching the live stream
    0:24:40 of the Berkshire Hathaway conference.
    0:24:45 What’s the name of that really big company?
    0:24:47 Was it called Task Us or something like that?
    0:24:47 Yeah.
    0:24:49 Are they publicly traded?
    0:24:53 I think they are.
    0:24:56 Is their market cap just getting obliterated right now because of all this?
    0:24:59 It’s a $1.2 billion market cap.
    0:25:01 And yeah, it’s down in five years.
    0:25:04 It’s down like 5X.
    0:25:09 But it’s been, yeah, it’s been, it got nuked basically from, well, it kind of was at the
    0:25:10 peak of the 2021 range.
    0:25:11 So like, let’s see.
    0:25:17 Yeah, it basically went public right at like the peak of the market, like September 2021
    0:25:19 and then has just been down since then.
    0:25:22 I have gotten, oh yeah, you’re right.
    0:25:23 So it could be, it’s a bunch of stuff.
    0:25:23 Yeah.
    0:25:25 Dude, by the way, I just invested this company.
    0:25:28 I think you might actually be an investor.
    0:25:29 Are you an investor in owner.com?
    0:25:30 Yeah.
    0:25:30 Yeah.
    0:25:31 He’s cool.
    0:25:33 That thing is crushing.
    0:25:34 It’s crushing.
    0:25:37 This business owner.com is kind of amazing.
    0:25:42 So what they’re doing is they go to restaurants across America and they’re basically like,
    0:25:46 Hey, you, you need software.
    0:25:47 You hate your current software.
    0:25:48 You’re using 15 different tools.
    0:25:50 Use the owner system instead.
    0:25:50 Okay.
    0:25:53 It’s actually like not that new of a pitch.
    0:25:57 You know, there’s other companies that have claimed to be like, oh, we’re an all-in-one
    0:26:00 or we have the best point of sale checkout system.
    0:26:05 And these guys have just got it like really, really right because they’re growing incredibly
    0:26:05 fast.
    0:26:11 And so what they do is they go to a company and they’re like, Hey, look today, if I Google,
    0:26:12 there’s a great case study on their website.
    0:26:15 Like if your case study is good, this is when I decided to invest.
    0:26:17 I was like doing like the diligence on it.
    0:26:21 And I was, I watched their case study and most case studies on business websites are awful.
    0:26:21 God awful.
    0:26:25 I watched it and I was so thoroughly convinced.
    0:26:28 And I just thought to myself, if they do their case studies this well, imagine how they’re
    0:26:30 doing like the other important parts of their business.
    0:26:34 Cause this is like a, you know, the, the sort of like the thing that’s a kind of a throwaway
    0:26:36 for most businesses and they’re pretty poor at execution.
    0:26:42 So it was this dude who was a pizza shop owner in somewhere, maybe Pennsylvania or somewhere
    0:26:42 like that.
    0:26:46 And he’s basically showing, he’s like, look, if you Googled my pizza shop’s name, if you
    0:26:53 Googled like whatever, like town slice pizza, Pennsylvania, the first result is slice.
    0:26:55 The second result is DoorDash.
    0:26:59 The third result is like all these other companies are stealing my, like people are searching for
    0:26:59 me.
    0:27:03 They’re not searching for DoorDash and they make these websites that rank in SEO.
    0:27:05 It’s about, I was on page two.
    0:27:08 And he’s like, basically I started working with owner and owner.
    0:27:12 First of all, now I’m the first result because I’m the first result.
    0:27:15 When people are searching for my business, those orders come through me directly.
    0:27:20 I don’t have to pay DoorDash, the 15% fee, uh, my, on my website and my online ordering
    0:27:21 works really well.
    0:27:22 Cause that’s what owner does.
    0:27:23 They provide that like out of the box.
    0:27:25 I don’t have to know anything about tech to be able to do that.
    0:27:29 And then, uh, you know, I get these, I get customers emails and phone numbers and I’m
    0:27:33 able to text them and we have promotions and sales and deals and things like that.
    0:27:36 And basically I’m making an extra like 10 grand a month.
    0:27:37 And that’s huge for me.
    0:27:40 Like, that’s like a, that’s like the difference between being on the brink of failure or having
    0:27:41 like a margin of safety.
    0:27:44 It’s the difference of like hiring an extra person or not.
    0:27:50 And, um, and I just saw like that, that same like business proposition, which is like,
    0:27:52 look, you’re it’s 2025.
    0:27:54 You need to have a website.
    0:27:58 You need to be able to take online orders yourself and you need to rank for your own name at the
    0:27:58 top of Google.
    0:28:03 And, um, look, you don’t want to have to deal with, you know, 15 tools to be able to do that.
    0:28:06 And we should do it for you out of the box and do it really well.
    0:28:08 And this business is scaling very, very fast right now.
    0:28:10 Very impressive growth.
    0:28:16 And, uh, this guy seems like one of those founders that’s kind of like high octane.
    0:28:21 Um, I don’t know him super well yet, uh, but just seems very, very high octane.
    0:28:22 I’m pretty sure.
    0:28:27 The intro I got to him was someone said, this is the best company I’ve ever invested in.
    0:28:28 And this is the best founder I’ve ever invested in.
    0:28:33 And I was like, are you just saying words or like, do you mean these words?
    0:28:34 And he’s like, I mean these words.
    0:28:36 So I could be wrong, but I mean them.
    0:28:38 I was like, wow, that’s a hell of an endorsement.
    0:28:42 The way that I invested in him was way less fancy as yours.
    0:28:46 I just, Jason Lemkin was like, he’s the best.
    0:28:47 And I just said, okay.
    0:28:53 And, and I remember talking to him and when I talked to him, he, this was, I think, no,
    0:28:59 maybe this was four years ago, he was 21 years old and he was telling me a story.
    0:29:04 And once I heard like 21 years old and Jason Lemkin saying he’s the best, I was like, well,
    0:29:05 okay, cool.
    0:29:06 I think, I think I’m in.
    0:29:09 And the valuation I believe was really, really expensive.
    0:29:13 It was like a, a nine figure something valuation.
    0:29:14 Yeah.
    0:29:17 And, uh, I was like, this has got to be huge to like really be worth it.
    0:29:20 And I think he’s going to actually make it a massive, massive business.
    0:29:21 Have you ever even talked to him?
    0:29:23 Only through email.
    0:29:24 We traded like five emails in one night.
    0:29:27 Cause I was like, tell me the answer to these five questions.
    0:29:28 And then he did.
    0:29:31 He is, uh, the terminator.
    0:29:34 When I had a conversation with him, I was like, oh, you’re going to destroy everything in your
    0:29:34 path.
    0:29:41 Like I, I could sense that, but he gave me that vibe where I was like, I don’t want to be
    0:29:41 your enemy.
    0:29:43 You’re on a high protein diet, huh?
    0:29:50 He’s, uh, on his videos for work and stuff like his like YouTube videos or whenever they
    0:29:53 got to do like interviews, he’s like a, comes off like a really sweet, nice guy.
    0:29:58 When I talked to him one-on-one, uh, I was, I, he’s incredibly intense.
    0:30:03 He, he will annihilate people in an ethical, good way.
    0:30:07 But like, he’s the type of guy where, uh, I do not want to compete against this guy.
    0:30:10 It’s so funny how you get a vibe off people and, um, very quickly.
    0:30:15 So like, I remember Joe Rogan once described somebody, he was describing somebody who he
    0:30:19 just thought was just like a, in his mind, I don’t know, just like a total loser, but like
    0:30:20 just like a nose, like a spineless person.
    0:30:24 And he, and, but the way he was describing them, he was like, he’s like, they just had
    0:30:25 no energy.
    0:30:28 You don’t meet somebody and like, are your veins empty?
    0:30:31 Like, where’s the, is there any blood in your veins?
    0:30:35 And I just remember when he said that immediately in my mind, I could think of three people who are
    0:30:37 like that, just like very low energy people in my life.
    0:30:42 And then you can meet these other people that literally like, they walk at a different pace.
    0:30:44 They have like a different amount of energy.
    0:30:48 I remember like when we were, um, hanging out in North Carolina and Mr. Beast took us to Walmart
    0:30:49 to like show us the things.
    0:30:53 And I remember like, I was like, why is this dude walking so fast?
    0:30:56 Like this guy’s literally like, has like a little, like an extra heartbeat or something
    0:30:57 in his cadence.
    0:30:59 He’s just like walking faster than everybody else.
    0:31:01 And literally had more energy than anybody else.
    0:31:03 And he was busier than everybody else.
    0:31:09 And I couldn’t tell like, is he so busy because he’s got so much energy or did he have to
    0:31:11 raise his level of energy?
    0:31:15 Does this guy have just more ATP in his body because his schedule demanded it?
    0:31:19 And I’m not, I still don’t know like cause and effect of that, but it was very obvious
    0:31:23 to me as I’ve met more and more people that literally having more energy is a common trait
    0:31:25 of like the most successful people.
    0:31:26 And I don’t know if it’s cause or effect.
    0:31:32 I was, uh, so I, I’ve got a, uh, you know, I think we have a small team, maybe 15 people.
    0:31:37 And a lot of them are these like young 25 year olds and they’re animals, like they’re rabid
    0:31:40 animals and they like do crazy animal stuff.
    0:31:44 And every once in a while I got to correct them and I have to remind them, stay crazy.
    0:31:46 Just like, I need to direct you crazy a little bit.
    0:31:50 And they were asking what I meant and I was trying to think of like, well, how can I give
    0:31:51 you a good analogy?
    0:31:54 And I was like, have you guys ever seen a curling?
    0:31:58 I was like, you know, like when they take like that big rock that like is capable of just
    0:32:01 smashing through everything if it wanted it to, and they push it.
    0:32:05 And then there’s all those people in the front with like these brooms that are just like sweeping
    0:32:10 the area to make sure like everything, like the path that you need to that, that, that big
    0:32:13 rock that’s a, like a brute force, like blunt object.
    0:32:17 So you are just guiding it to in the right lanes and it’s like clearing the path.
    0:32:23 I was like, I’m the broom and you’re the rock and someone’s, we’re going to, we’re going
    0:32:28 to push you down this lane and I just need to be in front of you constantly like clearing
    0:32:28 the space.
    0:32:33 And, uh, if, if I’m ever not clearing the space for you, uh, or I need to reprimand you, it’s
    0:32:38 just me kind of saying like, Hey, I need you to go like into this direction, but you need
    0:32:40 to continue being like this brute force rock.
    0:32:41 Yeah.
    0:32:42 That’s just going to like smash through stuff.
    0:32:46 And it’s just our job to like change, uh, directions every once in a while, but I need
    0:32:48 you to like stay what you are.
    0:32:53 And that is when I know I’ve hired the right people is when a, I feel like that.
    0:32:56 And B, sometimes I feel like I’m intimidated by them.
    0:33:02 Like, have you ever hired someone and you’re like, uh, uh, I, I want to keep you happy because
    0:33:06 if you go like, like if you, if you go work for someone else, it’s going to be bad news.
    0:33:08 Or, uh, you like almost get intimidated.
    0:33:11 Have you ever had someone who you hired, who you’re intimidated by?
    0:33:14 I mean, I don’t know if intimidate is the right word, but I think I know what you mean.
    0:33:18 Like Furkan was like this, like, uh, immediately I was like, Oh, Whoa.
    0:33:19 Okay.
    0:33:24 So it’s there’s, there’s no, yeah, but it’s like, yeah, he’s super smart, but he doesn’t
    0:33:25 know anything about business.
    0:33:25 Nope.
    0:33:26 Actually he does.
    0:33:26 Yeah.
    0:33:29 But he doesn’t, you know, he doesn’t, he doesn’t work that hard.
    0:33:29 Nope.
    0:33:31 Actually he works way harder than everybody else.
    0:33:33 So it’s like, wait, wait, wait, you’re, there’s no butts.
    0:33:37 It’s just super smart and works super hard and is like well-rounded and knows, knows enough
    0:33:39 about the other stuff to get it right.
    0:33:40 It’s like, Holy shit.
    0:33:40 Okay.
    0:33:44 You know, and, and, and I would say the biggest thing is like their self-assumption.
    0:33:48 So how do they carry themselves and how do they think about themselves?
    0:33:52 You hire a lot of people that want to fit into your company or they want to defer to you
    0:33:55 or they defer to your judgment and every once in a while you hire somebody that doesn’t want
    0:33:56 to do any of those things.
    0:33:58 They come in, they see broken stuff.
    0:33:58 They want to fix it.
    0:34:00 They don’t think what you were doing was right.
    0:34:02 They just, if it’s, if it’s good, they think it’s cool.
    0:34:04 If it’s broken, they think it’s broken.
    0:34:04 Like that’s it.
    0:34:08 They don’t think that anybody else is more qualified in the companies to do it.
    0:34:10 Like they think they could do it themselves.
    0:34:13 They don’t think that there will be an employee forever.
    0:34:15 Like they’re like, cool, I’m here right now.
    0:34:15 There’s a partnership.
    0:34:18 And like, you know, eventually I’m going to be doing my own thing or I’m going to be, I’ll be,
    0:34:21 you know, in the leadership of this company, I’ll have more equity in this
    0:34:22 company that I have today.
    0:34:26 Like there’s some people who have a confidence about that, about themselves because they have
    0:34:29 a certain self-assumption and it’s a self-fulfilling prophecy.
    0:34:30 You know what I mean?
    0:34:35 Furkan was a guy who worked with you at Monkey Inferno, the incubator.
    0:34:39 And he previously helped start AppLovin, which is a hundred billion dollar company.
    0:34:47 But between him, between AppLovin becoming a hundred billion dollar company and him starting
    0:34:48 it, he worked for you.
    0:34:52 And it wasn’t like a clear runaway hit for a minute, but then it like, it did.
    0:34:53 And his…
    0:34:53 What, AppLovin?
    0:34:54 Right.
    0:34:55 It wasn’t like a clear hit.
    0:34:57 No, AppLovin was already a runaway hit when he left.
    0:34:58 Oh, got it.
    0:34:58 Got it.
    0:34:59 So he knew it was a winner.
    0:35:01 So then what the hell was he doing working with you?
    0:35:03 Or maybe it had not paid out yet?
    0:35:08 Believe it or not, he doesn’t care.
    0:35:11 I don’t know if I believe…
    0:35:13 I think I’m a not in that category.
    0:35:16 Because I was there when the money hit.
    0:35:17 Oh, got it.
    0:35:18 Okay.
    0:35:23 He was still working on our like beta release of our app that had 400 users and he was up
    0:35:26 till 3 a.m. that night and he couldn’t have cared less.
    0:35:31 And nothing changed between going from, you know, whatever, you know, normal person.
    0:35:35 To being worth, you know, nine figures in an instant.
    0:35:36 Nothing changed.
    0:35:37 Nothing.
    0:35:38 Well, I remember…
    0:35:41 And I remember even telling him, I said, look, man, I was like prepping him like a psychologist.
    0:35:44 I was like, look, man, it’d be crazy if nothing changed.
    0:35:45 I understand.
    0:35:46 We got to figure out like how we’re going to…
    0:35:48 Are you just going to want to retire?
    0:35:49 Are you going to like…
    0:35:50 Are you going to lose that edge?
    0:35:52 Is it going to be temporary?
    0:35:54 You want to take some time, just go on vacation and enjoy it?
    0:35:58 Like, I was like, it’s hard to walk into an opium den and not get high.
    0:35:58 I was like, it’s hard.
    0:36:01 It would be like, I think, kind of crazy to assume you’re going to get…
    0:36:08 Massively, massively rich, generationally wealthy, like in the next few months and that nothing changes.
    0:36:11 And then he was like, cool analogy.
    0:36:12 Can you go out?
    0:36:14 Can you get out of my way now so I can just do what I was doing?
    0:36:15 And I was like, all right.
    0:36:16 And then nothing changed.
    0:36:16 It was amazing.
    0:36:20 I think I like walked into the office one time, like after…
    0:36:21 What happened?
    0:36:24 I think I, at this point, I knew that he was like wildly successful.
    0:36:31 And I saw him, like, I don’t remember exactly how it was, but I had this feeling like he had his hat turned around his…
    0:36:32 On the backwards of his head.
    0:36:34 And he had like a screwdriver in his teeth.
    0:36:38 And he was like behind the TV, like installing a Raspberry.
    0:36:39 What was that thing called?
    0:36:40 A Raspberry Pi.
    0:36:40 Yeah.
    0:36:43 He was like installing this like computer chip to like the TV.
    0:36:45 And I was like, Furkan, what are you doing?
    0:36:50 And he was like explaining to me, like how it’d be cool because this Raspberry Pi thing is like a computer.
    0:36:52 So he’s turning the TV into the computer.
    0:36:57 So, and it like, and then the things that he wanted to do, like there was a handful of like amazing things.
    0:37:01 And then it really kind of boiled down to like, isn’t this cool?
    0:37:04 Like, and I was like, yes, it is cool.
    0:37:06 And I remember I was trying to justify him.
    0:37:07 Like, but why are you?
    0:37:09 And then he just kept going, but it’s cool.
    0:37:10 It’s cool.
    0:37:11 Don’t you think it’s cool?
    0:37:11 And I was like, right.
    0:37:12 Yeah, you’re right.
    0:37:16 That’s actually the best reason why you should be looking like a mechanic and like doing this.
    0:37:18 And it was like, we were doing one of our sessions.
    0:37:20 It was at like 8 p.m. at night.
    0:37:21 That sounded different than how I meant for it to sound.
    0:37:25 But we were like talking about business at like 8 p.m. at night at your office.
    0:37:30 And he was like there, like installing this like pie into your TV.
    0:37:31 Yeah, yeah.
    0:37:33 And the funny thing is when Furkan joined the company, this is a good lesson, I would say,
    0:37:35 because it could have gone either way.
    0:37:37 So Furkan builds AppLovin.
    0:37:42 I think AppLovin at the time when he left was maybe like $100 million a year business,
    0:37:44 but it was clear it was scaling fast.
    0:37:48 And he leaves and he leaves because he’s like, cool, the rest of the job is managing people
    0:37:50 if I want to stay CTO.
    0:37:53 And like, I liked the beginning when I was building stuff.
    0:37:54 So I’m going to just build stuff.
    0:37:59 So he leaves and he decides to go build, he decides to learn mobile development.
    0:38:01 So he’s like, oh, I think mobile is going to be big now.
    0:38:04 And so he’s like, I want to actually learn Android development.
    0:38:07 And he starts building games for fun in his bedroom alone.
    0:38:09 And he does that for a little bit.
    0:38:13 I find him there and I’m like, yo, I think you’re super interesting.
    0:38:13 You should come join us.
    0:38:15 Don’t be in your room alone.
    0:38:16 No fun building that way.
    0:38:16 Come build with us.
    0:38:19 So he ends up joining us and he joins us like the head of Android.
    0:38:24 And within the first few weeks, it was like extremely obvious that this guy
    0:38:24 does not fit in.
    0:38:26 First of all, he’s smarter than everybody.
    0:38:28 Second of all, he works harder than everybody.
    0:38:29 He was there like everybody would leave.
    0:38:32 Our company culture was everybody would leave around 5 p.m.
    0:38:33 Most people had kids.
    0:38:33 They would go home.
    0:38:37 He would come in at 11 and he would leave something like 11 p.m.
    0:38:40 And then he would still be on Slack at 2 a.m.
    0:38:42 And then he would come in again the next day at 11, 1130.
    0:38:45 And he would just do that every single day.
    0:38:48 And when everybody else would quote me a timeline like, all right, cool.
    0:38:52 I’ll show you the prototype at the same meeting next week.
    0:38:55 He would show me the prototype the next morning.
    0:38:59 And so I was like, okay, this guy, he’s going to break our culture one way or the other.
    0:39:09 And you could tell the other engineers, they both liked him, but were also a little bit like, this guy doesn’t come in until lunch.
    0:39:13 He, you know, he’s pushing updates at 2 a.m.
    0:39:18 And like we weren’t working then, so we weren’t involved with it.
    0:39:20 And, you know, what’s his deal?
    0:39:22 This guy dropped out of college.
    0:39:23 He’s not like classically trained.
    0:39:24 So, like, what are we going to do with this guy?
    0:39:27 And in my head, I was like, all right, one of two things is going to happen.
    0:39:29 Either this guy is going to, it’s going to be like organ rejection.
    0:39:32 He’s going to have to leave because he just doesn’t fit.
    0:39:38 Or it needs to be that, like, the thing where the organ, like, the host takes, the guest takes over the body.
    0:39:39 I was like, okay.
    0:39:41 So I went out with him one night.
    0:39:48 And I remember we were at a bar, and I was just like, look, I can’t, this is not official, but you’re going to be running this company.
    0:39:52 And I need you to start building out the team the way you want it to be built.
    0:39:54 And you should work the way you want to work.
    0:39:58 Don’t try to fit in because we’re going to change this whole company with you kind of driving that engineering change.
    0:40:01 I was like, this is how a startup is supposed to feel.
    0:40:02 You’re doing it right.
    0:40:08 And so pretty quickly, I just told him, you hire your own people, and they don’t have to interview with everybody else.
    0:40:11 Or you don’t need everybody’s blessing to sign off on a hire.
    0:40:11 So they would interview them.
    0:40:14 But if he liked the person, he could hire them under his team.
    0:40:16 And eventually, you know, he became CTO.
    0:40:17 He became my co-founder.
    0:40:19 And, you know, he became, like, you know, leader of the company.
    0:40:24 But I had to basically, like, Amazon has this phrase, bar raisers.
    0:40:29 It’s like you hire somebody, and then they raise your bar of what good looks like.
    0:40:30 He was a clear bar raiser.
    0:40:34 And there was a part of us that, like, didn’t know how to deal with that.
    0:40:38 And the right way to deal with it was to totally lean into it and be like, oh, that’s the new normal for us.
    0:40:44 You’re the new bar setter of, like, what our engineering team should look like.
    0:40:45 Did the other people quit?
    0:40:47 Like, who won?
    0:40:49 I mean, obviously, he is still there, or he was there.
    0:40:51 Well, a couple people adapted.
    0:40:52 So they were like, cool.
    0:40:56 My lifestyle is not that I’m going to be up until 2 a.m., but I’m going to crush in my 9 to 5.
    0:40:58 And I will work at that pace.
    0:40:59 And, like, cool.
    0:41:00 You’re going to work a crazy schedule.
    0:41:02 I’m not going to work a crazy schedule.
    0:41:03 But, like, I’m here for it.
    0:41:04 I want to work at that pace.
    0:41:10 I want to be, like, that effective, and I want to change the expectations of what speed looks like inside the company.
    0:41:11 And so a couple people became that.
    0:41:15 And then a couple people, we actually had a legacy business that was making a few million dollars a year profit.
    0:41:18 And so we spun out the rest of the team onto that business.
    0:41:23 I was like, you guys work on that company in that schedule and that pace.
    0:41:25 And this team is going to work in this pace.
    0:41:28 And we basically split the company in half, like a divorce.
    0:41:30 Dude, it was like Lord of the Flies.
    0:41:32 Like a happy, married divorce.
    0:41:33 It was like, you guys get custody of those assets.
    0:41:35 We’re going to have custody of these assets.
    0:41:36 That’s pretty fascinating.
    0:41:40 It’s like throwing people out on the different island and just saying, like, you better figure it out.
    0:41:41 Survive.
    0:41:44 And you losers are going to go to this dying thing.
    0:41:45 It wasn’t dying.
    0:41:47 I mean, it was, like, fine.
    0:41:49 It was, honestly, it was what some people wanted.
    0:41:53 Some people, like, not everybody wants to, like, grind like crazy.
    0:41:56 And what this was a very good way to do was be, like, there are two paths.
    0:42:00 You keep your same job, your salary, all that stuff.
    0:42:02 One is a certain lifestyle.
    0:42:02 One is another.
    0:42:04 This lifestyle is easy.
    0:42:04 This lifestyle is hard.
    0:42:06 Self-select.
    0:42:07 And the self-selection was very helpful.
    0:42:16 New York City founders, if you’ve listened to My First Million before, you know I’ve got this company called Hampton.
    0:42:19 And Hampton is a community for founders and CEOs.
    0:42:24 A lot of the stories and ideas that I get for this podcast, I actually got it from people who I met in Hampton.
    0:42:27 We have this big community of 1,000-plus people, and it’s amazing.
    0:42:34 But the main part is this eight-person core group that becomes your board of advisors for your life and for your business, and it’s life-changing.
    0:42:41 Now, to the folks in New York City, I’m building an in-real-life core group in New York City.
    0:42:52 And so if you meet one of the following criteria, your business either does $3 million in revenue, or you’ve raised $3 million in funding, or you’ve started and sold a company for at least $10 million, then you are eligible to apply.
    0:42:55 So, go to joinhampton.com and apply.
    0:42:58 I’m going to be reviewing all of the applications myself.
    0:43:02 So, put that you heard about this on MFM so I know to give you a little extra love.
    0:43:03 Now, back to the show.
    0:43:07 Dude, he’s pretty badass.
    0:43:08 We should have him on again.
    0:43:13 Now he’s got, like, his space in Fort Mason, I think it’s called.
    0:43:14 He’s the man.
    0:43:15 We should have him on again.
    0:43:16 Yeah, of course.
    0:43:17 Love talking to Furkan.
    0:43:18 What do you think?
    0:43:19 Is that it?
    0:43:21 I don’t know exactly where I want to go with this, but I just want to share this with you.
    0:43:30 So, I’ve been trying to help certain people in my life, like, either start businesses or upgrade their business.
    0:43:32 Like millions of people who listen to you?
    0:43:33 No, no, no.
    0:43:37 Like, my, like, micro, like, people who I care about, you know?
    0:43:38 Like, my trainer, for example.
    0:43:43 My trainer, today he’s got a training business where his calendar is full.
    0:43:48 He’s got more clients on his roster than he can handle, but, you know, he’s trading time for money still.
    0:43:49 So, he’s not scalable.
    0:43:51 He can only train so many people per day, right?
    0:43:52 So, he’s doing five, six sessions a day.
    0:43:55 He’s driving to people’s locations and he’s training them.
    0:43:58 But, like, you can’t do 12 people per day, for example.
    0:44:00 He couldn’t double his money if he wanted to.
    0:44:04 He definitely couldn’t do his goal, which is, you know, make twice as much money with half the time invested.
    0:44:07 Like, half the, you know, with double the time flexibility.
    0:44:12 And so, he’s been starting, he started, like, a drink, an energy drink company.
    0:44:16 He started, like, apparel companies, like, trying to do these side hustles.
    0:44:20 But all of them, I’m like, dude, the beverage industry is, like, brutal, right?
    0:44:22 It’s, like, a brutally competitive business to be in.
    0:44:25 The apparel business is just a brutal business to be in.
    0:44:27 Might be better just to, like, get another trainer.
    0:44:30 Yeah, so, I’m like, hey, have you thought about getting another trainer?
    0:44:34 Or, like, and in this case, I was like, what would be, like, an appealing version of this?
    0:44:35 Like, here’s some ways you could scale.
    0:44:37 So, I was like, you could start a studio.
    0:44:40 And he’s like, oh, I would love to have my own space, my own studio.
    0:44:44 And I’m like, okay, that’s a way that you could get to your goal if you started a studio.
    0:44:50 And it’s been very interesting to see, kind of, like, how he would approach it versus how I would approach it.
    0:45:01 And so, I basically told him, I was like, look, the way I wanted to get in shape, and instead of just being like, I guess I’ll just wing it, I guess me, who’s never done this, will just figure it out.
    0:45:05 I was like, no, let me get a coach, somebody who’s already done this before, and I hired you as my trainer.
    0:45:08 I was like, I think you should basically have me as your trainer, your business trainer.
    0:45:10 And I was like, don’t pay me anything.
    0:45:13 All you got to do is book your, what do you call your first session?
    0:45:13 An assessment?
    0:45:14 Book an assessment.
    0:45:17 And he’s like, all right, tomorrow?
    0:45:18 I’m like, great, yeah, let’s meet tomorrow.
    0:45:26 So, we started talking, and we started doing this thing where basically I would, we would talk, and I would just give him, I was like, how do I keep this so simple?
    0:45:31 Because at the, in prior times when I talked to him, I remember, like, I was such a terrible coach.
    0:45:41 I was like a trainer who would come in and try to train all your body parts in one session, and, like, be showing you, like, the beginner thing, but then couldn’t resist showing you the advanced thing, and then you’re going to do that, you’re going to get hurt, you’re going to pull back muscle.
    0:45:44 So, I’ve been trying to be a better coach, and so I was like, all right.
    0:45:45 How do I keep this super simple?
    0:45:49 And so, I leave him every time with one blue sticky note, with one thing.
    0:45:50 It’s, all right, this is the one action.
    0:45:53 Do this between now and the next session, and we’re good.
    0:45:58 And it’s been very interesting to see how much progress we can make just doing this very simple method.
    0:45:59 I’ll just share with you kind of, like, how this works.
    0:46:05 So, the same way that at the dance studio, I was, like, picking up information on, I was learning about a business.
    0:46:09 While I was there watching my daughter, I also learned a little bit about a business.
    0:46:14 I basically realized, like, that’s something I’ve been doing for about 15 years now.
    0:46:23 And I think most people, if you just started doing that one thing, just start, like, paying attention to the business around you and start doing a little bit of napkin math, right?
    0:46:27 Try to figure out how many customers a place has times the price every customer pays.
    0:46:28 Gives you a good approximation of top line.
    0:46:34 You could just Google or ask AI, what’s a good profit margin for a fitness studio?
    0:46:37 Typically, are they a 10%, 40%, 50%, 20%?
    0:46:40 Like, what is the net profit margins for these things?
    0:46:49 And so, what I realized is that most people don’t, as I’ve been helping two or three people in my life do this, most people don’t approach business this way.
    0:46:53 And I think if they did, they would have a lot higher chance of success.
    0:46:59 I think that hiring a fitness, like, I was reluctant to hire a fitness coach.
    0:47:07 But then it made total sense because I remember I was like, well, I was the best at whatever sport I wanted to do in high school and then college where I played for a little while.
    0:47:11 When you are basically, like, a professional athlete, you have someone just telling you what to do every single day.
    0:47:12 You just do what they say.
    0:47:15 And I remember being so reluctant to hire a fitness coach.
    0:47:16 And then I did.
    0:47:19 And I started seeing, like, my body change in, like, two months.
    0:47:21 And then I was like, yeah, that works.
    0:47:23 And then I was like, well, maybe should I get a nutritionist?
    0:47:25 And I remember being, again, so reluctant to do it.
    0:47:28 And then I got, I use my body tutor.
    0:47:32 And I was just, like, doing exactly what they told me to do.
    0:47:34 So I had accountability, but I also had education.
    0:47:34 They would teach me.
    0:47:37 And it just kind of hit me.
    0:47:42 I’m like, why have I always been so reluctant to pay someone money to just tell me what to do?
    0:47:50 And once I kind of let go of that, I think I realized, and I’ve learned this in business as well, there’s a lot of creativity that you need to have.
    0:47:58 But in general, there is, like, a process that you can follow where, in a lot of cases, you will get to be fairly successful.
    0:48:02 Like, you know, you still have to invent stuff and you still have to, like, stick with it for years.
    0:48:10 But in general, just like with changing your body, it’s just like if you do these five things, you will get 80% to where you want to go.
    0:48:14 And just only, and you don’t need to think, you just need to execute these five things.
    0:48:20 And I think what people don’t understand, I think you and I understand it a bit, even though emotionally sometimes we forget it.
    0:48:30 But a lot of the listeners understand this, which is business is the exact same, where there’s a series of steps where you can sort of iterate your way there, just like you can with your body, with your nutrition and things like that.
    0:48:32 Yeah, totally.
    0:48:37 The way I think about it is you’re going to have some rate of learning, some learning curve, right?
    0:48:41 So it might take you six months, might take you a year, might take you two years.
    0:48:42 You could definitely get there on your own.
    0:48:46 A coach is pretty much just a guaranteed way to speed up that learning curve.
    0:48:49 And that’s like the first benefit you get.
    0:48:56 And then the second benefit that you get is you’re much less likely to quit during plateaus because the coach has some accountability.
    0:48:58 A coach has also seen those plateaus many times before.
    0:49:01 And a coach can get you out of through the plateau faster than you’re going to get through it yourself.
    0:49:07 And so those two reasons, I think I have probably five active coaches right now.
    0:49:09 It’s kind of insane.
    0:49:11 Roughly, what category are they in?
    0:49:12 So you have a fitness.
    0:49:14 I think you also use my body tutor.
    0:49:14 So you have nutrition.
    0:49:18 So I have exercise and then I have food.
    0:49:26 Food coach, which is probably the one that felt the weirdest to do and now is, in retrospect, the most obvious no-brainer of all of them.
    0:49:28 It’s almost like a therapist, too.
    0:49:28 Food’s a weird thing.
    0:49:31 It’s more of a therapist than it is anything else.
    0:49:31 Yeah.
    0:49:31 Yeah.
    0:49:36 It’s like, I think when people think food coach, oh, so they’re giving you a meal plan and macros.
    0:49:36 It’s like, no, no, no.
    0:49:42 She’s helping me figure out why I don’t stick to any food plan or macros that I’ve ever set for myself in the last 10 years.
    0:49:47 And slowly uprooting those and, like, being in my corner along the way.
    0:49:48 I started learning the piano this year.
    0:49:54 And so I got a piano teacher that I got, I ended up getting two, like, two different ones to try to do that.
    0:50:01 Because one of the other realizations I had is that there’s a massive difference between an average coach and a great coach.
    0:50:08 So, like, in the same way that in tech there’s this phrase about, like, 10X engineers, there’s for sure a 10X coach or a 100X coach.
    0:50:14 So you’re pitting your piano coaches, like, you know, Miss Linda and, like, these two old ladies next to each other.
    0:50:17 Like, you know, Miss Linda said we should do it this way.
    0:50:18 What do you think about that?
    0:50:20 I don’t even say anything.
    0:50:21 I just show up and I’m better.
    0:50:23 And they’re like, wow, you’ve been putting in a lot of work.
    0:50:26 And I’m like, well, I had a couple great sessions, you know?
    0:50:30 Okay, so you got two piano coaches.
    0:50:31 That’s pretty wild.
    0:50:32 Yes.
    0:50:39 Business coach, executive coach, like a, yeah, like, I don’t know, what do you call it?
    0:50:39 Executive coach, I think.
    0:50:40 Yeah, executive coach.
    0:50:43 I think those are all I have right now.
    0:50:46 I had a PT briefly for my knee rehab.
    0:50:54 But, yeah, basically anything I do now, my first step is to, my first step is to start the same day I have the idea.
    0:50:55 That’s, like, my rule.
    0:50:57 Oh, you want to do X?
    0:50:57 Great.
    0:51:00 Like, same day you need to do something in that area.
    0:51:02 You need to go have your first session in some way.
    0:51:03 Drop everything and do it.
    0:51:05 So I have this sort of, like, drop everything and do it rule.
    0:51:10 And then the next thing that I’ll do is I’ll try to find a coach because I know a coach is going to speed me up in the process.
    0:51:12 And it’s like, obviously, these things cost money.
    0:51:14 So you can’t, like, always get coaches for everything.
    0:51:16 But you kind of can.
    0:51:20 Like, there’s a guy in our basketball league, this guy, Alex, and he’s just nasty on the court.
    0:51:21 He’s so good.
    0:51:23 And I’m like, wow, Alex, what did you do?
    0:51:25 And he’s smaller than me.
    0:51:30 He’s quicker, but he’s not, like, he’s not, it’s not his athleticism is why he’s so good.
    0:51:32 This guy’s just better at basketball.
    0:51:35 And growing up, I thought I was training to be good at basketball.
    0:51:36 That was, like, a goal of mine.
    0:51:37 It’s just I never had any coaches.
    0:51:39 I never did take it seriously.
    0:51:41 I didn’t know how to, I didn’t know how to train properly.
    0:51:43 And he told me this story.
    0:51:44 I was like, Alex, what were you doing differently?
    0:51:48 And he basically was like, when I was young, he’s like, I didn’t have any money for a coach.
    0:51:50 But I saw, I was at the gym training myself.
    0:51:52 And I saw this trainer training this other kid.
    0:51:55 So I went up to the trainer and I was like, hey, how much for a session?
    0:51:56 He’s like, oh, it’s like $75.
    0:52:00 He’s like, oh, my God, no way my parents are going to pay $75 for a session.
    0:52:11 And so he goes, he asked a great question, which is, he was like, is there anything I could help you with that you would be willing to give me a session for if I, if I helped you with that thing?
    0:52:13 Like, you know, for example, do you have another session coming in?
    0:52:16 Like, could I be, could I run around and just be a rebounder?
    0:52:17 Shag balls for you.
    0:52:17 Could I clean up?
    0:52:19 Could I show up early?
    0:52:24 Could I do, could I do, you know, help you with your, your text messages to your, all the people you’re scheduling?
    0:52:25 Like, what can I do?
    0:52:28 And the guy was like, all right, like, that’s endearing.
    0:52:29 Look, fine.
    0:52:32 And so he, he lets him basically like help him during sessions.
    0:52:36 And then that way he was actually like learning while teaching somebody else.
    0:52:38 And then he’d have his own session at the end.
    0:52:40 And he’s like, cool, give me 30 minutes, give me 40 minutes at the end.
    0:52:42 And he just did that.
    0:52:45 And he got so good as a young kid, just doing that.
    0:52:50 And then eventually built his own business training while he was getting trained.
    0:52:51 You know what I mean?
    0:52:56 And ended up actually turning it into a revenue generator versus just a cost for himself.
    0:52:56 Dude, okay.
    0:52:59 So I am so bought into everything you’re saying.
    0:52:59 I do this as well.
    0:53:00 I’ve got all types of coaches.
    0:53:03 To add to it.
    0:53:09 The second thing that I do after getting a coach is I put a date where I’m like, I must perform on this date.
    0:53:12 And one of the ways that I got that idea.
    0:53:16 So like, for example, if it’s like a fitness thing, it’s like, I want to achieve this body fat by this time.
    0:53:20 Or I want to run this race on this date.
    0:53:22 Or, you know, I want to be able to do X, Y, and Z.
    0:53:23 Lift this amount of weight.
    0:53:24 It’s a goal, but it’s not just a goal.
    0:53:25 It’s a performance.
    0:53:26 Is that what I’m hearing?
    0:53:27 I tried to make it a performance.
    0:53:29 So for example, if it’s just like a 5K.
    0:53:32 Just I want to run a 5K in 21 minutes.
    0:53:34 That’s not particularly fast, but it was hard for me.
    0:53:36 And it was just a really nice thing to work back from.
    0:53:37 So there’s an end date.
    0:53:39 So I find it quite motivating.
    0:53:43 Or I want to bench this amount of weight on this date.
    0:53:47 And do you remember that TV show on MTV called Made?
    0:53:51 Where they would teach people how to learn something in approximately 30 days.
    0:53:52 And so it was like…
    0:53:53 I love that show.
    0:53:54 I love that show.
    0:53:58 And so what they would do is they would take this young woman that she was like,
    0:54:01 I want to do a backflip on a BMX bike.
    0:54:05 Or I want to be able to win a skateboard competition.
    0:54:07 These kind of crazy ideas are like, I want to be…
    0:54:08 I don’t remember.
    0:54:10 The backflip one always stuck in my brain.
    0:54:12 And they hired a BMX coach.
    0:54:14 And this little girl, her whole shtick was like,
    0:54:16 she’s like a prissy, cool, popular girl.
    0:54:19 There’s no way she wants to do this nitty-gritty BMX thing
    0:54:21 with the kids from the other side of the railroad tracks.
    0:54:23 And she ends up doing it.
    0:54:25 And in a competition, she did a backflip on a bike.
    0:54:27 And I remember that show.
    0:54:31 We should do an MFM version of Made.
    0:54:32 Where everyone just…
    0:54:33 It doesn’t matter what the challenge…
    0:54:34 It doesn’t matter what the thing is.
    0:54:35 You just got to pick a thing.
    0:54:40 It could be like, I want to go try to meet a girl,
    0:54:42 but use their language in a foreign country.
    0:54:44 Or I want to go ask directions in Spanish.
    0:54:46 Or whatever.
    0:54:48 I want to go enter a chess competition.
    0:54:50 Just something where it’s like,
    0:54:52 you have a very short amount of time.
    0:54:53 And you have to hire help.
    0:54:57 And you have to jump off the cliff a little bit
    0:54:58 to master your skill.
    0:54:59 Or just even learn your skill a bit.
    0:55:02 So for you, it would be a piano recital.
    0:55:03 Or I want to have friends over it.
    0:55:05 And I want to play a song for them.
    0:55:05 Right.
    0:55:06 Yeah, I think that’s great.
    0:55:07 I love that idea.
    0:55:09 It’s kind of like we did the My First Muscle Challenge last year.
    0:55:12 I think it’s like a cousin of that.
    0:55:13 I’m totally on board for this.
    0:55:19 I did a thing once that was similar in Australia.
    0:55:21 We were three of us.
    0:55:26 And we basically each wrote down a thing that we would love to have done,
    0:55:28 but are scared as shit to do.
    0:55:34 So for example, one’s person’s was to perform a stand-up comedy set.
    0:55:37 Like just go on in an open mic and do five minutes.
    0:55:43 One of the guys, he had been in a long-term relationship with a girl from his high school girlfriend.
    0:55:45 They had just broken up like five years later or something.
    0:55:49 And he really, he was like, I’ve never asked anyone out.
    0:55:53 And he’s like, I just want to, he’s like, I want to be out somewhere,
    0:55:54 see someone who I think is cute.
    0:55:55 He’s like, I want to approach her.
    0:55:56 I want to ask her out.
    0:56:00 And he’s like, I just want to like, like not, I just want to overcome that one thing.
    0:56:02 And like, he’s like, I know that sounds stupid.
    0:56:03 We’re like, no, it doesn’t sound stupid.
    0:56:04 Everybody’s got these things, right?
    0:56:12 Another, um, another person’s was, uh, to, um, I forgot how they phrased it,
    0:56:17 but it was, I remember it was something like, you know, at parties when like the dance circle forms,
    0:56:21 yeah, they want to go in one, go in one and do a thing and then get out.
    0:56:22 And I was like, what?
    0:56:29 And so we took a hip hop dance class together with our friend who’s a girl who she’s a great dancer.
    0:56:33 She’s like a professional dancer and me, my buddy Trevor and her went to a hip hop dance
    0:56:35 class, just prepping for the circle.
    0:56:40 Like the whole time, by the way, when you go to that class, it’s two different classes.
    0:56:44 If you just show up to a class just for whatever, or you show up thinking, I’m, this is me going
    0:56:45 in the circle at some point.
    0:56:46 Yeah.
    0:56:47 It’s the best, right?
    0:56:49 You’re like, I’m going to Julia Stiles as some bitch.
    0:56:52 And like, we got kind of addicted to it.
    0:56:54 We would start to make up new ones to do every few days.
    0:56:58 So it’d be like, I’m going to go for a walk right now, but I’m going to have like three,
    0:57:01 like, I’m going to have three like conversations, like, you know, I don’t know if this conversation
    0:57:04 was like on my walk, I’m not just going to smile and nod.
    0:57:07 Like I’m going to, I’m going to basically give a smooth compliment to like, you know, three
    0:57:08 people along the way.
    0:57:10 If I notice something I like, I’m going to say it and it’s going to go well.
    0:57:12 I’m going to have that interaction.
    0:57:14 Or like, I’m not going to answer the question.
    0:57:15 How are you today?
    0:57:15 With the word good.
    0:57:16 Exactly.
    0:57:17 Exactly.
    0:57:19 Yeah.
    0:57:23 My friend Noah Kagan used to have this thing where he was like every single day, he’s like,
    0:57:26 I was, when I was trying to get my business going, I would ask for a discount on
    0:57:27 every single thing that I bought.
    0:57:31 He’s like, I just need to get over like the nerves and just be not afraid of confrontation
    0:57:32 and asking for things.
    0:57:33 Yeah.
    0:57:34 That’s amazing.
    0:57:34 Yeah.
    0:57:37 We have a whiteboard in our living room called, it was corny name.
    0:57:38 It was fear nation.
    0:57:40 We just wrote everything we’d be afraid of.
    0:57:41 And then you, you try to cross them out.
    0:57:45 You pick one each day and you try to cross it out or pick one every couple of days and try
    0:57:45 to cross it out.
    0:57:48 We’re going to do MFM made instead of MTV made.
    0:57:49 We’re going to have MFM made.
    0:57:51 What’s yours going to be?
    0:57:54 That’s an interesting question.
    0:57:55 I would need to think about it.
    0:57:59 I, um, I don’t think it would be a fitness related thing.
    0:58:02 Cause that’s too easy, but I would have to pick like an emotional thing.
    0:58:04 Like the equivalent of asking a girl out.
    0:58:05 I think it’d have to be dancing.
    0:58:07 Dude, that would be the worst.
    0:58:12 Maybe that would be, yeah, I would rather, uh, like punch myself in the stomach 20 times
    0:58:13 than go and dance in a circle.
    0:58:17 You’re like, nevermind.
    0:58:18 Edit this out already.
    0:58:19 We’re not, we’re not doing this episode.
    0:58:20 Uh, what do you think?
    0:58:20 Is that it?
    0:58:22 That’s it.
    0:58:28 Amish dying pets for con very eclectic episode.
    0:58:31 Kids playing, uh, the buffet you never knew you wanted.
    0:58:34 All right.
    0:58:34 That’s it.
    0:58:35 That’s the pod.
    0:58:38 I feel like I can rule the world.
    0:58:40 I know I could be what I want to.
    0:58:43 I put my all in it like no days off.
    0:58:44 On the road, let’s travel.
    0:58:45 Never looking back.
    0:58:51 Hey everyone.
    0:58:51 A quick break.
    0:58:55 My favorite podcast guest on my first million is Dharmesh.
    0:58:56 Dharmesh founded HubSpot.
    0:58:57 He’s a billionaire.
    0:58:59 He’s one of my favorite entrepreneurs on earth.
    0:59:03 And on one of our podcasts recently, he said the most valuable skills.
    0:59:08 That anyone could have when it comes to making money in business is copywriting.
    0:59:12 And when I say copywriting, what I mean is writing words that get people to take action.
    0:59:15 And I agree, by the way, I learned how to be a copywriter in my 20s.
    0:59:17 It completely changed my life.
    0:59:19 I ended up starting and selling a company for tens of millions of dollars.
    0:59:23 And copywriting was the skill that made all of that happen.
    0:59:27 And the way that I learned how to copyright is by using a technique called copywork,
    0:59:30 which is basically taking the best sales letters.
    0:59:32 And I would write it word for word.
    0:59:35 And I would make notes as to why each phrase was impactful and effective.
    0:59:38 And a lot of people have been asking me about copywork.
    0:59:39 So I decided to make a whole program for it.
    0:59:40 It’s called Copy That.
    0:59:42 CopyThat.com.
    0:59:43 It’s only like 120 bucks.
    0:59:47 And it’s a simple, fast, easy way to improve your copywriting.
    0:59:49 And so if you’re interested, you need to check it out.
    0:59:50 It’s called Copy That.
    0:59:53 You can check it out at copythat.com.

    Episode 706: Sam Parr ( https://x.com/theSamParr ) and Shaan Puri ( https://x.com/ShaanVP ) talk about offline businesses that are crushing it. 

    Show Notes:

    (0:00) Be a $1M dollar business spotter

    (4:56) Swim lessons franchise

    (6:34) AWS for the Amish

    (17:25) At home pet euthanasia service

    (25:37) Take out order call center

    (42:35) Cheat code: Coaches

    (52:13) Add a performance

    Links:

    • Steal Sam’s guide to turn ChatGPT into your Executive Coach: https://clickhubspot.com/ogh

    • Goldfish Swim School – https://goldfishswimschool.com/ 

    • IbyFax – http://ibyfax.com/ 

    • Lap of Love – https://www.lapoflove.com/ 

    • Tarro – https://www.tarro.com/ 

    • Owner – https://www.owner.com/ 

    Check Out Shaan’s Stuff:

    • Shaan’s weekly email – https://www.shaanpuri.com 

    • Visit https://www.somewhere.com/mfm to hire worldwide talent like Shaan and get $500 off for being an MFM listener. Hire developers, assistants, marketing pros, sales teams and more for 80% less than US equivalents.

    Check Out Sam’s Stuff:

    • Hampton – https://www.joinhampton.com/

    • Ideation Bootcamp – https://www.ideationbootcamp.co/

    • Copy That – https://copythat.com

    • Hampton Wealth Survey – https://joinhampton.com/wealth

    • Sam’s List – http://samslist.co/

    My First Million is a HubSpot Original Podcast // Brought to you by HubSpot Media // Production by Arie Desormeaux // Editing by Ezra Bakker Trupiano

  • How Different Diets Impact Your Health | Dr. Christopher Gardner

    中文
    Tiếng Việt
    AI transcript
    0:00:05 Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
    0:00:14 I’m Andrew Huberman, and I’m a professor of neurobiology and ophthalmology at Stanford School of Medicine.
    0:00:16 My guest today is Dr. Christopher Gardner.
    0:00:22 Dr. Christopher Gardner is a professor of medicine and director of nutrition studies at Stanford University.
    0:00:28 Dr. Gardner has conducted groundbreaking research on dietary interventions for over 25 years,
    0:00:34 focusing on what dietary interventions reduce weight and inflammation, and for generally improving physical health.
    0:00:38 He is known for doing extremely well-controlled studies of nutrition,
    0:00:45 where calories, macronutrients, so protein, fat, and carbohydrates, and food quality are matched between the different groups,
    0:00:51 and not simply comparing one intervention to the so-called standard American diet, as so many other nutrition studies do.
    0:00:56 As such, his work has been published in prestigious journals, such as the Journal of the American Medical Association
    0:00:58 and the New England Journal of Medicine.
    0:01:04 Today, we discuss several important nutritional controversies, and we examine what the science actually tells us.
    0:01:07 First, we explore protein requirements.
    0:01:12 How much protein we actually need, and do those needs change based on activity levels, age, and health status?
    0:01:16 And I should say that even though we started out with a rather discrepant stance on this,
    0:01:23 We converge on an answer that I think will be satisfying, at least to most people, and then you can tailor that answer to your unique needs.
    0:01:29 We then examine the ongoing debate between vegetarian, vegan, and omnivore diets for optimal health,
    0:01:34 and we dive into whether plant proteins are truly inferior to animal proteins, as is often claimed.
    0:01:41 We also discuss the role of fiber in the diet and the emerging science on fermented foods and their powerful anti-inflammatory effects.
    0:01:47 Throughout today’s conversation, we focus on food quality and not just macronutrient ratios or calories,
    0:01:49 and how those can impact health outcomes.
    0:01:53 As you’ll hear, Dr. Gardner and I don’t agree on every nutritional recommendation,
    0:02:00 particularly how much protein people need and the discrepancy in views about animal-based proteins versus plant-based proteins.
    0:02:05 But by the end, I do believe that we converge on themes that everyone, regardless of their dietary preference,
    0:02:07 ought to be able to benefit from.
    0:02:12 As always, we provide you with science-based, actionable information that you can apply to your daily life.
    0:02:17 Before we begin, I’d like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
    0:02:22 It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science
    0:02:25 and science-related tools to the general public.
    0:02:28 In keeping with that theme, this episode does include sponsors.
    0:02:31 And now for my conversation with Dr. Christopher Gardner.
    0:02:35 Professor Christopher Gardner, so nice to meet you and to have you here.
    0:02:38 Happy to be here off Stanford campus talking to you.
    0:02:39 That’s right.
    0:02:42 Even though we’ve both been there a very long time, it is a big place,
    0:02:45 and so we haven’t had the chance to interact directly.
    0:02:49 But, of course, I know who you are, and I’m very familiar with much of your work,
    0:02:51 but you’ll tell us about more of it today.
    0:02:55 To kick things off, I want to know,
    0:03:01 is it possible that even though all human beings are, I presume, the same species,
    0:03:07 that some of us might thrive, perhaps, on one form of diet,
    0:03:11 and others might thrive, perhaps, on a different form of diet?
    0:03:12 In other words,
    0:03:16 how do we justify talking about the, quote-unquote, best diet
    0:03:21 diet for a given age demographic, level of activity, et cetera?
    0:03:26 If one were to look at social media, or even just the history of nutrition in this country,
    0:03:33 one can almost reflexively lean on the idea that, you know, maybe we all need something different,
    0:03:36 and some experimentation and discovery is needed.
    0:03:40 So, do we need different diets, or is there a best diet?
    0:03:44 So, there isn’t one best diet, and I don’t think we need different diets.
    0:03:47 We’re just incredibly resilient, and we can do crazy wild things.
    0:03:51 So, the way I start my human nutrition class at Berkeley with students is in the very first class,
    0:03:57 I point out the Tarahumara Indians, who are, like, world-class ultramarathon runners,
    0:04:00 mostly corn and beans, like, total carb.
    0:04:07 And then you can look at the Alaskan Inuits, who for centuries lived on whale and blubber and polar bear
    0:04:09 and things like that.
    0:04:12 So, that was, like, total fat and total carb.
    0:04:14 And they thrive.
    0:04:16 There was really no diabetes, no heart disease, no cancer.
    0:04:21 But eating all their local indigenous diets.
    0:04:25 You know, Michael Pollan has a great quote on this, the author of Omnivore’s Dilemma,
    0:04:30 and he says, you know, if you really look around the world, it is amazing how much variety there is in a diet
    0:04:34 that people can thrive on, except the one that doesn’t work is the American diet,
    0:04:38 the standard American diet, because it’s full of processed, packaged food.
    0:04:43 And the sad thing is that the Tarahumara Indians now eat a lot of crap.
    0:04:48 And the Alaskan people and the Inuits now have a lot of packaged processed food shipped in,
    0:04:54 and the world’s all sort of centering on an unhealthy diet that is convenient,
    0:05:00 and it’s inexpensive, and it’s available, and it’s addictively tasty, and it’s problematic.
    0:05:03 So, no, there is not one best diet.
    0:05:05 It’s incredible how resilient we are.
    0:05:07 So, I’d love to get into that.
    0:05:08 Great.
    0:05:11 Well, there’s so many facets to what we call diet or nutrition.
    0:05:15 You know, there’s the macronutrients, protein, fats, and carbohydrates.
    0:05:18 The micronutrients, there’s how many calories are in there.
    0:05:19 There’s how it was sourced.
    0:05:21 There’s how that sourcing impacts the environment.
    0:05:24 There are just so many lenses to look at this issue through.
    0:05:28 I would like to know, because of what you just told us,
    0:05:34 that people prior to food making its way around the world from different cultures to other cultures,
    0:05:40 food largely centered on what was grown and hunted and harvested locally.
    0:05:40 Yep.
    0:05:46 Is it possible that, even though people have dispersed across the planet,
    0:05:51 sort of going back to this first question, that there is a, quote-unquote, best diet,
    0:05:58 meaning not that we can adapt to any diet, but that for some of us, high meat, high fat,
    0:06:04 maybe even high, let’s say high protein, high fiber, just to make it a little bit less extreme,
    0:06:07 high protein, high fiber, low starch is better.
    0:06:11 And for people that are descendants of people with genes from another part of the world,
    0:06:17 that high starch, high fiber, lower protein would be advisable.
    0:06:22 For me, the best way to answer that is people come up to me quite often and say something like,
    0:06:26 Professor Gardner, I know you’re all into whole food, plant-based diets,
    0:06:32 and I was vegan, I was vegetarian, I was trying that, and I had some health issues,
    0:06:35 and I switched to be more fat and more meat.
    0:06:39 And I’m almost embarrassed to be asking you this, because my doctor told me I shouldn’t do this either,
    0:06:41 but all my health issues have cleaned up.
    0:06:43 I’m looking really good.
    0:06:49 And I have a whole other cadre of folks who are eating a lot of meat and a lot of fat.
    0:06:54 And they said, I went vegan, I went low-fat vegan, and all my health issues cleaned up.
    0:06:57 And I’m much better now than I was before.
    0:07:01 And it’s really hard to look someone in the eye who’s doing something wildly different and say,
    0:07:04 well, you’re wrong, you’re lying.
    0:07:08 I mean, clearly these people were really probing for the diet that was best for them,
    0:07:13 and they were following some advice that they thought was good, and they kept following it,
    0:07:14 and it wasn’t working.
    0:07:17 They tried something counter to that, and it worked better.
    0:07:20 And they’re trying to rationalize that and deal with that.
    0:07:24 So I am sure that there are different diets for different people.
    0:07:31 But at the end of the day, it’s just not the packaged processed food that the whole world is leaning towards.
    0:07:36 I really appreciate that answer because as somebody who’s tried various diets,
    0:07:38 I never had any serious health issues, thank goodness.
    0:07:41 But I know what I thrive on.
    0:07:42 I’m an omnivore.
    0:07:49 Not that people need to know this, but I like to eat meat, fish, chicken, eggs, lots of fruits and vegetables.
    0:07:51 I eat very little starch.
    0:07:56 I wouldn’t say I’m low carb because I eat a lot of fruits and vegetables and some limited amounts of starch.
    0:08:04 But having tried many, many different things, including vegetarian diet, lacto-vegetarian many years ago,
    0:08:12 and more extreme keto-type diets that lean more heavily on meat as opposed to the way perhaps keto should be done,
    0:08:15 which we’ll talk about, I’ve just found this works really well for me.
    0:08:21 So I fully embrace the idea that different people thrive on different diets.
    0:08:25 How is it that’s true?
    0:08:28 Meaning do you think this is because of genetic, you know,
    0:08:32 our inheritance of genes from people that, you know, came from different parts of the world?
    0:08:38 And to what extent can a different diet passed through generations have epigenetic effects?
    0:08:43 Maybe I thrive on that and somebody else thrives on something different because of where their ancestors are from
    0:08:47 and what they’ve been eating for the last maybe even 300 years.
    0:08:54 That’s not long for an evolutionary event to take place, but some things can happen in 300 years.
    0:08:59 So really the only classic example that’s well-established is lactose intolerance and lactase.
    0:09:10 And Northern Europeans developing the ability to continue making the enzyme lactase to break apart the molecule lactose well into adult life.
    0:09:13 So the majority of the world is lactose intolerant.
    0:09:15 And if we could just do that for a minute.
    0:09:21 So when you’re a newborn infant and you’re having breast milk, you are getting lactose in your mom’s milk.
    0:09:30 And then once you are weaned off the breast, most people in the world stop making lactase, that enzyme.
    0:09:41 And so I’m sure everybody listening to this knows someone who’s lactose intolerant and either buys lactose milk or avoids milk and avoids dairy because of the GI disorders.
    0:09:56 So it really is fascinating that some Northern Europeans at some point had enough cows and dairy and ate it that they developed the ability to keep making this enzyme later in life, whereas the rest of the planet didn’t.
    0:09:58 And it’s not really hard cut and dry.
    0:10:03 So there’s actually people who are lactose intolerant who can still tolerate some milk.
    0:10:06 There’s a lot of people who can’t digest it.
    0:10:09 And to be honest, it doesn’t really make much sense.
    0:10:18 If you look at mammals around the planet, all the mammals, right, mammalian breast tissue, breast milk.
    0:10:22 So they’re all drinking the mom’s breast milk until they get weaned off for food.
    0:10:31 No other mammal on the planet drinks the breast milk of another mammal to thrive later in life.
    0:10:32 So humans are the only ones who do it.
    0:10:39 It’s really mostly cow milk and it’s kind of frigging bizarre, but it works for a lot of people.
    0:10:46 And so that is the classic example of sort of overcoming genes over the course of evolution.
    0:10:48 But I don’t know many like that.
    0:10:57 So I don’t have a better example of can people who evolved from Africans versus Asians versus Scandinavians do anything different than that?
    0:11:00 That’s the only example I’ve got, but could be possible.
    0:11:05 I’d like to take a quick break and acknowledge our sponsor, Eight Sleep.
    0:11:09 Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.
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    0:11:21 Now, one of the best ways to ensure a great night’s sleep is to ensure that the temperature of your sleeping environment is correct.
    0:11:28 And that’s because in order to fall and stay deeply asleep, your body temperature actually has to drop about one to three degrees.
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    0:11:52 That’s what gives me the most slow-wave sleep and rapid eye movement sleep.
    0:11:58 And I know that because Eight Sleep has a great sleep tracker that tells me how well I’ve slept and the types of sleep that I’m getting throughout the night.
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    0:12:14 Their latest model, the Pod 4 Ultra, also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring.
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    0:12:21 No questions asked, but I’m sure that you’ll love it.
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    0:12:40 Today’s episode is also brought to us by Matina.
    0:12:43 Matina makes loose-leaf and ready-to-drink yerba mate.
    0:12:50 I’ve often discussed yerba mate’s benefits, such as regulating blood sugar, its high antioxidant content, and the ways that it can improve digestion.
    0:12:53 It also may have possible neuroprotective effects.
    0:13:01 It’s for those reasons and the fact that yerba mate provides, in my opinion, the most even and steady rise in energy and focus with no crash,
    0:13:04 the yerba mate has long been my preferred source of caffeine.
    0:13:06 I also drink yerba mate because I love the taste.
    0:13:11 And while there are a lot of different yerba mate drinks out there, my absolute favorite is Matina.
    0:13:17 I’m excited to share that Matina has recently launched a series of new flavors of their cold brew, all zero sugar yerba mate.
    0:13:25 There’s a raspberry flavor, there’s a mango flavor, there’s a mint flavor, there’s a lemon flavor, and a peach flavor, and they are absolutely incredible.
    0:13:35 If I had to pick one that’s my absolute favorite, it would probably be the mango or the raspberry, but frankly, I cannot pick just one, and I end up having basically one of each every single day.
    0:13:41 Again, all of these flavors are made with the highest quality ingredients, all organic, and again, all zero sugar.
    0:13:45 If you’d like to try Matina, you can go to drinkmatina.com slash Huberman.
    0:13:49 Again, that’s drinkmatina.com slash Huberman.
    0:13:56 What do you say to all these people who have wheat allergies or gluten reactions?
    0:14:06 And I want to be really careful here and distinguish between full-blown wheat or gluten intolerant versus people that just don’t feel good when they do this.
    0:14:14 I recently took a blood test that revealed to me I have a mild wheat, I wouldn’t say allergic reaction because they didn’t do the allergy test,
    0:14:23 but I have antibodies against it, and dairy, and it’s true, I don’t like drinking milk, it makes me feel lousy, I get all, you know, mucousy and puffy,
    0:14:28 but I like some sourdough bread, and I’m sure there’s wheat and a lot of sourdough bread out there.
    0:14:36 Some yes, some no, and I can eat Parmesan cheese and feel fine, but I know people that even though they’re not clinically diagnosed as gluten intolerant,
    0:14:40 they feel absolutely dreadful when they have any kind of gluten.
    0:14:49 So what we’re trying to do here, I guess, is there’s the science, which we’ll get into, and then there’s people’s experience.
    0:14:50 Yeah.
    0:14:55 And as you pointed out, people can’t get around their own experience, and they probably shouldn’t, right?
    0:14:59 I think the whole world is done listening to people tell them that their experience isn’t real.
    0:14:59 Right.
    0:15:04 And that’s what a lot of, I think, the confusion in the world of nutrition is about.
    0:15:06 Totally respect that.
    0:15:09 Let me do the wheat thing, but let me go back to lactose intolerance for just a minute.
    0:15:17 So I had an opportunity to work with a guy who raises raw milk products in California,
    0:15:21 and he was convinced this raw milk would heal lots of people of lots of things.
    0:15:22 Define raw milk, no pasteurization.
    0:15:24 Yeah, no pasteurization, which drives health.
    0:15:26 Might as well just be drinking out of the udder.
    0:15:34 Yeah, which drives some health professionals crazy, because at a large scale, you could get listeria and other issues from this if the whole thing wasn’t properly hygienic.
    0:15:41 Okay, so anyway, some of his claims seemed outlandish, and quite a few of them would be hard to test, like cancer or some chronic disease.
    0:15:43 You’d have to wait decades to see that happen.
    0:15:47 But at one point, he said, and raw milk cures lactose intolerance.
    0:15:50 And I thought, that seems frigging wild.
    0:15:51 So, I mean, how would that happen?
    0:15:55 And then for me, so I am a nutrition interventionist.
    0:15:56 That is like my superpower.
    0:16:03 I love designing trials to answer questions, but usually in a couple months or a year, not in 40 or 50 years.
    0:16:08 And I thought, of all the claims that you have, lactose intolerance sets on in hours.
    0:16:11 So if you wanted to know if this worked or not, you’d know right away.
    0:16:13 So I said, I will do this.
    0:16:17 This is like the most inexpensive study that I have ever run.
    0:16:24 I’m going to find people who are lactose intolerant, and I’m going to give them your raw milk, some commercial milk, and soy milk is sort of an extra control here.
    0:16:29 And all we’re going to test for is symptoms, and we actually had to have some focus groups up front.
    0:16:35 Most of my studies are done in a way that I think this is going to help you, but I’m not sure.
    0:16:40 In this particular study, if you’re going to do all three harms, I know I’m going to hurt you.
    0:16:41 You’re lactose intolerant.
    0:16:43 I’m going to ask you to drink cow’s milk.
    0:16:51 I need you to have GI distress so that I can see if on the raw milk you don’t and compared to the soy milk you won’t.
    0:16:55 So in our focus groups, we asked, I usually don’t pay people to be in our studies.
    0:16:58 I usually give them all the results of the studies, and they like that.
    0:17:01 But I said, I’m going to hurt you, so how much would I have to pay you?
    0:17:03 And they said, yeah.
    0:17:03 And I said, how much?
    0:17:07 And they said, well, $250 would be okay, depending on how long this thing is.
    0:17:11 And we sort of talked about the duration, and it had an interesting design.
    0:17:15 So there’s a standard test for lactose intolerance.
    0:17:16 It’s objective.
    0:17:17 It’s a hydrogen breath test.
    0:17:23 And so you have to drink 16 ounces of milk in one setting fairly fast.
    0:17:30 And then you every half hour breathe into a tube, capture the gas, and put it into this breathalyzer.
    0:17:33 And it’ll tell you if there’s hydrogen there.
    0:17:37 And if you have not digested the lactose, it’ll go to your colon.
    0:17:39 The microbes will eat it up.
    0:17:40 It’ll generate hydrogen.
    0:17:42 You’ll absorb that, and you’ll exhale it.
    0:17:47 So it’s a very objective test of whether you are or aren’t digesting your lactose.
    0:17:55 So they said, yeah, we would do this if the dose after we did the test was four ounces of milk one day,
    0:17:58 and then 8, 12, 16, 20, 24.
    0:18:04 And I said, it’s only going to be a week, and you can stop whenever the symptoms are intolerable.
    0:18:05 I don’t want you to be in pain for this.
    0:18:07 You’re not kicked out of the study.
    0:18:10 I’m really curious what dose it would take for you to react to this.
    0:18:13 And on the soy milk, you won’t react at all.
    0:18:14 There’s no lactose.
    0:18:19 So it’ll just be this question between the cow milk, the commercial one, and the raw milk.
    0:18:23 So the first part of this study was recruiting.
    0:18:27 And so we had to say, to be eligible for this study, you have to fail the hydrogen breath test,
    0:18:30 and you have to complain about symptoms.
    0:18:36 So you have to be intolerant and objectively, not subjectively, fail this thing.
    0:18:39 And so we ended up with 16 people in the study.
    0:18:40 It wasn’t a big deal.
    0:18:42 They did all three arms.
    0:18:48 And 50% of the people who swore they were lactose intolerant failed the breath test.
    0:18:53 Like their hydrogen didn’t go up after they drank 16 ounces of milk.
    0:18:55 But did any of them feel lousy?
    0:18:55 Yes.
    0:19:00 And so I couldn’t look at them and say, sorry, you’re not lactose intolerant.
    0:19:02 You’re lying to me.
    0:19:05 I had to say, you have failed our test.
    0:19:10 Our inclusion-exclusion criteria meant that you have to feel these symptoms and you have
    0:19:11 to have this response.
    0:19:15 Interestingly, so we had Asian, black, Hispanic, white.
    0:19:23 It was all the Caucasians that failed the test that said they had symptoms and didn’t pass
    0:19:27 the hydrogen breath test and show that their hydrogen winch up, which pretty much parallels.
    0:19:30 Lactose intolerance is usually in non-Caucasians.
    0:19:35 So I’m sort of leading up to this point of they had symptoms.
    0:19:37 They complained.
    0:19:39 They attributed it to lactose intolerance.
    0:19:41 But technically, they weren’t.
    0:19:43 Something else was bothering them.
    0:19:46 Maybe it was small intestinal bacterial overgrowth, the SIBO.
    0:19:49 Now flip that to wheat.
    0:19:52 Before you do, because I just asked, I want to know, did raw milk help?
    0:19:53 Oh, oh.
    0:19:54 So I just have to know.
    0:19:55 That’s not fair.
    0:19:56 No, not at all.
    0:20:01 So they had the same exact symptoms on the raw milk as the conventional milk.
    0:20:05 Sorry, that was like the punchline of the whole story is it didn’t help at all.
    0:20:07 It was absolutely identical.
    0:20:10 But it was a really easy test to study definitively.
    0:20:16 16 people might not seem like a lot of people, but because GI disorder is so easy to detect,
    0:20:20 you either had diarrhea and gas or not.
    0:20:25 It was very, very proud of that tiny little paper, tiny little study we did.
    0:20:30 Although this raw milk company still, on their website, says they cure lactose intolerance.
    0:20:32 So this is a different issue altogether.
    0:20:37 So let’s not go there, but let’s flip that to wheat because, so my concern in the world
    0:20:43 of wheat and gluten intolerance is, yeah, it’s amazing how many people feel some distress.
    0:20:49 And if they were tested, you might find out that they’re not clinically gluten intolerant,
    0:20:51 or I’m sure that’s a continuum.
    0:20:55 But I think this actually has to do with our food supply.
    0:21:01 So in a lot of foods that we grow, historically, there were multiple brands of, or types of
    0:21:03 bananas and corn and wheat, et cetera.
    0:21:09 And in the U.S., we pretty much grow one kind of corn and one kind of wheat, monocropping,
    0:21:10 massive amounts.
    0:21:17 And Americans in particular, of all the grains that people eat around the world, Americans eat
    0:21:17 wheat.
    0:21:21 I actually had to do a paper one time where we were sort of trying to determine how much
    0:21:26 protein came from different sources, how much from meat, how much from dairy, how much from
    0:21:27 grains.
    0:21:33 And I was very intrigued to see that this USDA database said, here’s our value of protein
    0:21:34 from grains.
    0:21:40 And by grains, we mean wheat and oats and rice and quinoa and everything with a little footnote
    0:21:44 that said, because 90% of the grains Americans eat is wheat.
    0:21:48 We basically just use the wheat value for this, and we didn’t use the others.
    0:21:56 And I thought, oh my God, with rice and oats and everything else out there, 90% of the grains
    0:21:58 Americans eat is wheat.
    0:22:03 But think about it, bagels, pastry, breakfast toast.
    0:22:05 Even pizza crust.
    0:22:06 Pizza crust.
    0:22:08 We eat an insane amount of wheat.
    0:22:15 So one of my favorite graphics, and sorry, maybe we’ll get into this later, sort of looking
    0:22:20 at the types of carbs, fats, and proteins that people in the U.S. eat.
    0:22:25 And I’ll have more details if you want to do this later, but 50% of what Americans eat for carbs
    0:22:26 is carbs.
    0:22:34 And 40% is crappy carbs, added sugar, and refined grains, which is mostly refined wheat.
    0:22:35 And 10% is healthy carbs.
    0:22:43 And so I think what Americans are eating, and I think the gluten intolerance has to do with
    0:22:50 wheat being such a predominant grain source when it doesn’t need to be, and very little
    0:22:52 variety in the wheat.
    0:22:56 I know there’s actually some folks out there that are trying to bring back sort of some heritage
    0:23:06 versions of different wheat grains, kamut, and buckwheat, and what are some of the other ones?
    0:23:08 Farroh, and wheat berries.
    0:23:12 I actually make a kick-ass wheat berry salad if you want to get into that later.
    0:23:18 But of all this refined wheat that we’re eating, to your point, I think, God, isn’t that amazing
    0:23:22 that so many people are now coming up with gluten intolerance?
    0:23:23 What is going on?
    0:23:27 I think it’s because we eat so much wheat, so much refined wheat, and it’s really just
    0:23:28 one kind.
    0:23:33 I have heard, I don’t know if you’ve had this experience, I’ve had Europeans come and say,
    0:23:38 you know, I ate a lot of bread in Europe, and I come here, and I’m like gluten intolerant,
    0:23:42 and then I go back to Europe, and I can have bread again.
    0:23:47 And I don’t know this, so I’m not a food scientist, but I think that’s part of it.
    0:23:49 Yeah, very interesting.
    0:23:55 And I know a lot of people listening are extremely curious about this issue of real versus not
    0:23:59 clinically diagnosed food allergies, but just negative experiences with food.
    0:24:03 So how many people are actually gluten intolerant?
    0:24:05 You hear about celiac disease.
    0:24:09 I mean, people will also now know the names of these things, so they just kind of throw them
    0:24:11 out there, whether or not they have them or not.
    0:24:16 And how many people do you think actually struggle with a wheat intolerance, like a wheat
    0:24:17 sensitivity?
    0:24:19 It seems like there’s millions and millions of people.
    0:24:21 Yeah, not my area of expertise.
    0:24:23 Don’t, really can’t speak to this effectively.
    0:24:29 Do know that for a basic nutrition class that I teach, I was looking at a survey of celiac disease
    0:24:31 and testing people for it.
    0:24:39 And even like half the population with full-blown celiac disease didn’t know they had it and
    0:24:40 were consuming wheat.
    0:24:44 And so even if you have it, there’s a range of response.
    0:24:46 You could have and just think, oh, my stomach’s grumbling.
    0:24:49 Huh, doesn’t bother me that much.
    0:24:54 Whereas you have some people who don’t have full-blown celiac and they have some gluten intolerance
    0:24:55 and a small amount bothers them.
    0:25:00 So even in there, there’s some wiggle room that’s hard to explain where you can’t look
    0:25:03 somebody in the eye and say, sorry, I’ve diagnosed you.
    0:25:05 You don’t have this.
    0:25:11 So it is really important for people to acknowledge and own what they feel and to look into it.
    0:25:14 Let’s talk about processed foods.
    0:25:15 That gets a lot of attention nowadays.
    0:25:19 And there, I think we need to parse what we mean by processed foods.
    0:25:21 I’ll just ask this in a very direct way.
    0:25:27 There are the so-called food additives, the dyes, the binders, the other things that are
    0:25:29 in processed foods.
    0:25:30 We should talk about that.
    0:25:37 There’s also the issue of caloric density relative to macro and micronutrients, right?
    0:25:39 A lot of calories, but not a lot of nutrition, so to speak.
    0:25:40 Sure.
    0:25:46 And then there are probably 10 other things about what processed food is and what it isn’t,
    0:25:51 like it tends to be low fiber, high calorie, low fiber, for instance.
    0:25:53 So let’s start with these food additives.
    0:25:57 This is very much in the media space now, and it’s controversial.
    0:26:02 The dyes, like they just banned another red dye number 40, I think it was.
    0:26:05 But the fact that I can’t remember which one just tells you that there are a lot of them.
    0:26:07 What about these dyes?
    0:26:08 How bad are these dyes?
    0:26:11 That was on the basis of a rat or rodent study, rather.
    0:26:17 How much do food dyes concern you as somebody who’s spent so much time studying this stuff,
    0:26:19 nutrition?
    0:26:24 Don’t concern me more than any of the other things that are in the package, processed foods,
    0:26:27 and partly because those are almost impossible to study.
    0:26:32 So in my world, if somebody says this thing is a health concern or health benefit, I have
    0:26:34 to think, how would I study that?
    0:26:35 And what is the outcome?
    0:26:39 So really, my world is, what is the exposure and what is the outcome?
    0:26:40 Can I get funded to do that?
    0:26:47 And if the outcome is heart disease or cancer or diabetes, I immediately write it off.
    0:26:50 I can’t wait till somebody dies or goes to the hospital.
    0:26:54 I won’t be able to publish my paper, and I won’t be able to keep my job at Stanford.
    0:26:55 I have to publish quicker.
    0:26:59 So most of my career has been very cardiometabolic oriented.
    0:27:06 So I can move somebody’s blood cholesterol, blood glucose, inflammatory markers, insulin
    0:27:10 in weeks, and sometimes say, oh, my God, how come you didn’t do this for years?
    0:27:12 Well, because most of the effect happened in the first two weeks.
    0:27:18 I did it for eight weeks, or I did it for six months, but really, the effect plateaued in
    0:27:20 weeks if it was the cardiometabolic risk factor here.
    0:27:28 So if you want to ask me what a dye does, I’d have to randomize people to sort of get the
    0:27:29 exposure or not.
    0:27:33 So the same food with or without the dye, and I would have to have an outcome.
    0:27:35 And there’s really not many outcomes.
    0:27:37 Your cholesterol wouldn’t move.
    0:27:39 Your blood glucose wouldn’t move.
    0:27:44 If it was the same for everything except the dye, those measures would not move.
    0:27:50 So the idea is you give it to a rat in a huge dose, and you see if they get cancer.
    0:27:52 And it makes metabolic sense.
    0:27:56 That creates a plausibility that this is a carcinogen.
    0:27:59 But it’s really hard to test and think of.
    0:28:03 You just said you couldn’t keep track of how many red dyes there were or blue dyes.
    0:28:12 Or yellow dyes, combined with emulsifiers, and gelling agents, and colorants, and anti- or
    0:28:13 glazing agents.
    0:28:13 There’s a list.
    0:28:19 So this NOVA classification put together by Carlos Montero from Brazil is like the hot topic
    0:28:21 in the world of ultra-processed food.
    0:28:28 So for the last decade, if you will look, paper’s coming out every month talking about ultra-processed,
    0:28:31 and if you look at that paper, it’s the NOVA classification.
    0:28:36 So an interesting thing, just to make this clear, and we can stop if this is too far down
    0:28:41 the rabbit hole, but the NOVA classification is agnostic to nutrition.
    0:28:45 He doesn’t care how much fat or cholesterol or fiber is in there.
    0:28:49 His whole point in making this was there’s something beyond that.
    0:28:54 I know we’re worried about lack of fiber, too much saturated fat, something else.
    0:28:59 But isn’t there something to the colorants and the flavorants and the gelling agents,
    0:29:01 et cetera, that could be separate from all this?
    0:29:08 And he, in his analyses, said, if I parse that out in the data that I’m looking at, that has
    0:29:11 an additive effect to all these other things.
    0:29:13 And he’s made a big case for it.
    0:29:15 And people are publishing papers on it all the time.
    0:29:20 The American Heart Association has a scientific advisory on this.
    0:29:22 And I’ve seen the table.
    0:29:23 It’s in our advisory.
    0:29:30 There’s 150 different molecules in this list that come into the different categories.
    0:29:33 And if you look through the whole list, you would be a little shocked.
    0:29:37 So for one thing, turmeric is in the list of colorants.
    0:29:42 So technically, turmeric could move you into the ultra-processed category.
    0:29:44 But turmeric is full of curcumin.
    0:29:48 And people are really excited about the possible health benefits of turmeric.
    0:29:49 Pectin is in there.
    0:29:52 People have used pectin for years to make jams and jellies and things like that.
    0:29:56 And there’s some horrific names that you can’t even pronounce in this thing,
    0:30:00 which I’ve looked for in foods, and I can’t find many of the horrifically named things.
    0:30:02 In any real foods that people eat.
    0:30:04 Anyway, there’s 150 chemicals in this list.
    0:30:08 And it’s really intuitively appealing.
    0:30:11 It’s like there must be something beyond just these nutrients.
    0:30:14 Oh, my God, the food industry is out of whack here.
    0:30:20 And if we could pull in one other term, it’s grass, generally recognized as safe.
    0:30:27 And so decades and decades ago, the FDA said, wow, there’s a lot of these things
    0:30:29 that the food industry is putting in foods.
    0:30:37 To do an appropriate test to see if this would harm humans is really not feasible.
    0:30:42 Plus, in my world, I can’t really do studies where I’m going to harm people.
    0:30:44 But I need you to sign up and your staff.
    0:30:47 And I’m going to randomize you to see who I hurt first.
    0:30:51 And once I know who I hurt, I’ll know if I need to remove this from the food.
    0:30:54 So they’ll do it in mice or they’ll do it in rats or they’ll do it in a Petri dish
    0:30:56 to see if it’s plausible.
    0:31:00 And at one point, there were 800 of these grass items.
    0:31:02 And I think it’s grown to 10,000.
    0:31:07 There’s a whole bunch of ingredients that the food industry can put into foods
    0:31:14 because of this grass sort of byline, this option that’s certainly problematic.
    0:31:17 So we have the NOVA list of these additives.
    0:31:20 He calls them cosmetic additives.
    0:31:23 So let’s pause just for a minute to think of that name.
    0:31:26 So the cosmetic means it’s to make the food look good.
    0:31:30 If you’re going to go buy it on the shelf, I mean, think just for a minute of an emulsifier.
    0:31:35 If you went to buy something and it was separated on the shelf, you thought, wow, I don’t really
    0:31:36 want that.
    0:31:38 It looks like it’s half this and half the other thing.
    0:31:43 If let’s say it was a salad dressing, I would want the salad dressing to look all homogenized
    0:31:47 like somebody shook it up and I don’t want to buy the, I don’t want to put the parts on
    0:31:48 my salad.
    0:31:50 I want to put the salad dressing.
    0:31:54 So the cosmetic additives are to make it look good.
    0:31:55 And that’s why we have dyes.
    0:31:59 Oh, I don’t think I want to buy that gray thing, but I would buy the red or the yellow
    0:32:01 or the whatever color it is.
    0:32:08 So those different additives are going in to make it look more appealing or feel more
    0:32:13 appealing or smell more appealing instead of just being food.
    0:32:17 So it does make sense that this is sort of, we’ve gone too far.
    0:32:24 We have this incredible food system that makes inexpensive food very available for a lot of
    0:32:26 people 24-7.
    0:32:28 And we just went too far.
    0:32:29 It’s too available.
    0:32:31 It’s too inexpensive.
    0:32:38 It’s too stable on the grocery shelf place there so that like three months from now, no
    0:32:39 bugs have eaten it.
    0:32:40 It hasn’t gone bad.
    0:32:45 Isn’t that good economically that it hasn’t gone bad, but isn’t it a little scary that the
    0:32:46 bugs don’t even want to eat it?
    0:32:48 Because they can tell there’s no nutrition in here.
    0:32:53 So yeah, the processed food issue is very interesting.
    0:32:56 It’s fasting that RFK Jr. wants to handle this.
    0:33:02 And a lot of us are really excited that somebody would like to take a real firm stance here because
    0:33:04 it is out of whack.
    0:33:10 That’s super informative and I appreciate it for several reasons.
    0:33:15 One that I’d like to highlight in particular is how now several times you’ve described that
    0:33:19 to do a proper study, you need to manipulate variables one at a time.
    0:33:27 You just can’t do the sorts of studies that one would like to do where you manipulate 10, 20,
    0:33:33 40, 100 variables of dyes and colors in people and do that in a reasonable amount of time.
    0:33:38 As you mentioned, either people would all be dead or there’d be no more funding for the
    0:33:42 government for any purpose after a study like that was done.
    0:33:43 It’s just too expensive, too time consuming.
    0:33:50 The other thing is, given what you just told us about these additives, wouldn’t it just make
    0:33:52 the most sense to just ban them all?
    0:33:54 Yep, it sure would.
    0:33:58 And that would wipe out 60% of what’s in a grocery store right now.
    0:34:04 And if somebody went in to buy food for their family and 60% of the food was gone and we
    0:34:11 hadn’t replaced it with food that is more nutritious but meets their budget and is accessible, that
    0:34:14 would be criminal, to be perfectly honest.
    0:34:17 And that’s why the health community is trying to figure out how to react to this.
    0:34:24 So part of this is, I’ll just take an example, several examples of things that fall into the
    0:34:26 line of these ultra-processed foods.
    0:34:31 So there’s actually quite a few whole wheat breads, yogurts, salad dressings, and things
    0:34:32 like tomato sauces.
    0:34:38 So picture a very inexpensive quick meal for a family where the parents have three jobs,
    0:34:39 they’re trying to make ends meet.
    0:34:44 Sure, it’d be great if they could be home growing their garden and scratch cooking all
    0:34:44 day, but they can’t.
    0:34:49 So they come home, they cook some pasta, they heat up some red tomato sauce, and they pour
    0:34:53 it on top, more nutritious than, let’s say, a fast food something or other.
    0:34:59 So if you take that tomato sauce away, and they whip together a little salad, and the
    0:35:01 kids don’t want to eat the raw vegetables that are just plain.
    0:35:03 They want some salad dressing on it.
    0:35:04 You picked up some salad dressing.
    0:35:10 And for breakfast, they were going to have some yogurt or whole wheat bread.
    0:35:15 So they’re going to make some toast and put some avocado on it and have some avocado toast.
    0:35:16 And it said whole wheat bread.
    0:35:21 All four of those things could have met the criteria for ultra-processed food.
    0:35:22 So you take those off.
    0:35:24 They can’t have the salad.
    0:35:25 They can’t have the pasta.
    0:35:26 They can’t have the yogurt.
    0:35:29 And they can’t have the avocado toast because you took those all away.
    0:35:35 Unless we had seen that and said, yes, we know these should be replaced with more nutritious
    0:35:38 food that don’t have the cosmetic additives.
    0:35:42 And until we get to that place, you can’t get rid of them all.
    0:35:44 That’s just cruel.
    0:35:45 Yeah.
    0:35:55 No, it’s a wonderful, well, sad, but important, excuse me, example of the challenges that people
    0:35:58 face in terms of how to feed a family.
    0:36:06 And at the same time, we could wage the argument that people in Europe, you know, have families.
    0:36:07 They work very hard.
    0:36:15 And their grocery stores include a lot of ultra-processed foods and processed foods, but also a lot of
    0:36:16 fruits and vegetables.
    0:36:19 And as we talked about before, maybe more variety of grains, et cetera.
    0:36:24 So we don’t want to paint a picture of like the French countryside where everything is grown
    0:36:28 and harvested and, you know, searching for truffles during the morning.
    0:36:31 I spent some time in the south of France and they actually do this.
    0:36:35 People there spend an immense amount of time and energy thinking about what they’re going
    0:36:38 to eat, preparing that food, eating it, and talking about other great meals they’ve had
    0:36:39 while they eat it.
    0:36:45 And even people without large budgets, at least at that time, ate exceptionally high quality
    0:36:47 food in reasonable amounts.
    0:36:49 And it was incredibly delicious.
    0:36:54 So there are areas of the world where people do this, but Northern Europe, there’s a lot of
    0:36:55 processed food.
    0:37:00 And at the same time, we don’t see the same sorts of issues with obesity, at least not
    0:37:04 to the same degree that we do in the United States, the same chronic health and metabolic
    0:37:05 issues that we see here.
    0:37:12 So what, if we were to compare and contrast, just because they’re closest, a Northern European
    0:37:20 grocery store and family and the North American grocery store and family, which you just described,
    0:37:24 illustrated for us, I think a fairly representative example.
    0:37:25 What’s different?
    0:37:27 What are they eating for dinner that’s different?
    0:37:32 Is it that the tomato sauce doesn’t contain these dyes, that it doesn’t contain sugar?
    0:37:36 And what are they replacing those foods with if they’re replacing them at all?
    0:37:38 So probably at least two answers.
    0:37:42 And one of them is going to be, I can’t tell you how many Europeans or other folks from other
    0:37:48 countries have said, I bought the same product that I buy in my home country here, and it has
    0:37:49 twice as many ingredients.
    0:37:50 It’s the same company.
    0:37:52 It’s the same food.
    0:37:55 It could be, what’s the hazelnut spread?
    0:37:56 Nutella.
    0:37:56 Nutella.
    0:38:01 Like, here’s the Nutella you sell here, and here’s the Nutella I buy there.
    0:38:06 I’ve had multiple people bring those up to me and show me the different ingredients.
    0:38:09 And so it can be made the other country way.
    0:38:14 But in the U.S., it’s made another way for Americans.
    0:38:18 So if we could even just make that move, if we could say, okay, you already make this in
    0:38:20 another country another way.
    0:38:23 Can you just make it the same way in the U.S.?
    0:38:25 That would be a start right there.
    0:38:28 Why is it that there’s this discrepancy in ingredients?
    0:38:33 This became very much in the media recently with Froot Loops.
    0:38:37 It was argued, I don’t know if this is true, but it was argued that Froot Loops in Canada
    0:38:43 are colored with carrot juice and beet juice, and Froot Loops in the United States use artificial
    0:38:43 dyes.
    0:38:46 And I can’t verify that.
    0:38:50 I don’t know that to be true, but I think a number of examples pointed to that possibly
    0:38:51 being true.
    0:38:57 Why would you have a system like ours if other people can do it, presumably, for same or lesser
    0:38:57 cost?
    0:38:57 I agree.
    0:38:59 I can’t back up that one statement either.
    0:39:03 But I think that is true for reasons that I can’t explain.
    0:39:06 And that’s why it would be helpful to talk more to the food industry.
    0:39:12 I think there are some challenges with this reaction against ultra-processed foods.
    0:39:16 I think there are some problems with NOVA that I brought up earlier.
    0:39:18 You’d have to make those foods accessible.
    0:39:23 But some of them you could fairly quickly if you took advantage of some of the other ways
    0:39:24 that people are making it.
    0:39:27 And the rules are just too loose in the U.S.
    0:39:28 So I think that’s important.
    0:39:35 And the level at which this could be impactful is not educating the public to look at the
    0:39:40 back and find the ultra-processed cosmetic additive and removing it.
    0:39:42 It’s to say that we’re going to do this.
    0:39:46 And the food industry will say, I’m going to have to reformulate.
    0:39:50 If somebody is going to buy my product, if they’re going to call me out on this, not only
    0:39:54 am I going to have to reformulate, it won’t be hard because I do it in another country.
    0:39:58 And I could reformulate, and so that ingredient will be gone.
    0:40:04 I should ask directly, for your research, do you take funding from companies in the food
    0:40:05 industry?
    0:40:06 So several times.
    0:40:08 So I’ve got avocado money.
    0:40:09 I took soy money.
    0:40:11 Most recently, I took Beyond Meat money.
    0:40:14 Let me talk about the Beyond Meat, which was the most recent one.
    0:40:18 I pitted Beyond Meat versus Red Meat for cardiometabolic outcomes.
    0:40:23 And the Beyond Meat won in several categories over the Red Meat.
    0:40:25 And I got a lot of grief for that.
    0:40:27 People love their Red Meat, including me.
    0:40:27 Yep.
    0:40:28 Yeah.
    0:40:30 I’ll go easy, but I’m not going to go completely easy.
    0:40:31 Oh, my God.
    0:40:33 Gardner’s an industry shill.
    0:40:34 All he does is take…
    0:40:36 No, most of my money does not come from there.
    0:40:39 But I actually couldn’t get NIH funding to do that because they would say, wait a sec, Beyond
    0:40:41 Meat makes a crap ton of money.
    0:40:42 They just sold their IPO.
    0:40:44 Why would we fund that research?
    0:40:45 Let the food industry fund that.
    0:40:48 That actually happens all the time.
    0:40:50 And we could get into how problematic that is or isn’t.
    0:40:55 It’s certainly at least somewhat problematic that the company is funding the research that
    0:40:56 will test their product.
    0:41:01 But more interesting to me was that this was sort of Beyond Meat 1.0.
    0:41:06 And Beyond Meat actually did better than the Red Meat.
    0:41:11 And they actually, after that, took out the coconut oil, took out some other ingredients,
    0:41:14 added some more benign ingredients.
    0:41:17 And they’ve actually reformulated multiple times.
    0:41:23 And so by reformulating, even though the study we did showed they had a benefit, I totally
    0:41:24 respect that.
    0:41:26 They’re like, they are listening.
    0:41:27 They’re looking at the health concerns.
    0:41:29 They’re trying to be responsive.
    0:41:33 And I think if the food industry as a whole did this and we could work more closely with
    0:41:39 them, that would be the way to improve the U.S. food supply as opposed to, we have a new
    0:41:40 thing.
    0:41:40 It’s NOVA.
    0:41:41 Get rid of them all.
    0:41:45 That won’t really work.
    0:41:46 So I’m hearing two things.
    0:41:53 One, we need to pressure the food industry to reformulate, get rid of these additives, dyes,
    0:42:00 what you call cosmetic additives that may or may not be deadly, certainly not in the short
    0:42:04 term, but that in the long term could very well be problematic.
    0:42:08 We just, we need to do something to make sure that that stuff’s removed.
    0:42:12 It just doesn’t make sense to hedge on that one.
    0:42:14 And we can look to Europe and other places that don’t.
    0:42:19 Clearly, if nothing else, they’ve proved that you don’t need these things in the foods for
    0:42:21 them to have a stable shelf life, et cetera.
    0:42:21 Okay.
    0:42:22 So that’s one.
    0:42:30 The other is this issue of food industry funding of studies because, you know, I’m not an expert
    0:42:34 in nutrition, but I pay a lot of attention to the way that nutrition and health is discussed
    0:42:35 online.
    0:42:37 I mean, that’s, I mean, that’s my business more or less.
    0:42:45 And every time somebody hears that a researcher took money from a company to run a study,
    0:42:47 they assume that there’s bias.
    0:42:56 In fairness to you and to the process, I’ll just ask, are they able to influence the question?
    0:42:59 Certainly not the collection of data.
    0:43:01 I mean, you know, the data are the data.
    0:43:04 Your graduate students and postdocs who are the ones who actually run these experiments.
    0:43:08 Presumably have a hypothesis at the beginning.
    0:43:11 They ask a question and then try and disprove that hypothesis.
    0:43:18 But does the company say we want you to test a given hypothesis or is it funding for you
    0:43:20 to test a hypothesis that you select?
    0:43:22 In other words, is there a good separation of concept?
    0:43:29 Clearly the money issue gets people inflamed, but it’s a very different thing when a company
    0:43:33 says, hey, can you test whether or not our product outperforms in terms of cardiometabolic
    0:43:38 markers compared to red meat versus, hey, listen, you know, you want to study, you want to study
    0:43:43 cardiometabolic markers in people that consume beyond meat versus cow meat?
    0:43:45 Okay, we’ll fund that.
    0:43:51 It seems subtle, but it’s not so subtle because in one case, they have an endpoint that they’re
    0:43:51 interested in.
    0:43:55 In the other case, you have an endpoint that you’re interested in.
    0:43:58 It’s not a simple answer to that because it’s not a yes, no question.
    0:43:59 It’s a total continuum.
    0:44:03 So they could say, we’ll give you this money if you’ll do that.
    0:44:06 They could say, we’ll give you this money to do anything you want, but tell us about it
    0:44:07 as you go.
    0:44:09 You could write up the results.
    0:44:13 I’ll give you the most interesting personal experience that I had in this.
    0:44:18 So everything was pretty benign all the way up till when we got the study done.
    0:44:22 And this had to do with cognitive impairment.
    0:44:25 And so I’m not going to even talk about the product.
    0:44:27 I’ll just set this up because I think you’ll find it interesting.
    0:44:31 So it turns out the people we recruited had pretty high cognitive ability.
    0:44:36 There’s a survey you can take, and I think 50 was the top, and everybody who signed up
    0:44:37 was a 45.
    0:44:43 And we were kind of looking to see if this supplement could increase cognitive ability.
    0:44:46 But we should have realized in the beginning that there wasn’t much room to increase.
    0:44:48 They were 45 out of 50 to begin with.
    0:44:53 And it failed to show that the product increased cognitive ability.
    0:44:55 So we shared it with the company.
    0:45:00 And they said, well, I can see you’re saying there’s a null finding here, but could you also
    0:45:03 say there was no deleterious effect?
    0:45:07 And I said, we weren’t looking for a deleterious effect.
    0:45:08 We were looking for an improvement.
    0:45:11 They said, yeah, but isn’t it also true that it didn’t make it worse?
    0:45:14 I thought, that’s actually true.
    0:45:15 It didn’t make it worse.
    0:45:21 Could I, to make these guys happy and to maybe get more money later, should we say it didn’t
    0:45:21 make it worse?
    0:45:26 So that would be a really subtle influence that they could have later on.
    0:45:31 In theory, they could mark it with, this supplement maintains high levels of cognitive performance
    0:45:33 and be truthful, but not giving the whole picture.
    0:45:38 And at the end of the day, really, the important thing is to look at the study design.
    0:45:43 So let me, I think I can flip this to something that’s way more practical than that.
    0:45:44 It’s not even industry influence.
    0:45:47 It’s the investigator influence.
    0:45:52 So in my world of nutrition, and this is going to go back to the parking lot of not doing one
    0:45:54 thing at one time, but doing multiple things at one time.
    0:45:58 Let’s say I want to study vegan or paleo or keto or something like that.
    0:46:04 I can have diet A versus diet B and make a kick-ass diet A and a crappy diet B.
    0:46:07 So it’s really unlikely that B will win.
    0:46:10 And then I publish that and there’s a headline on it.
    0:46:13 And then there’s someone else who actually favors a competing diet.
    0:46:14 They start a study.
    0:46:18 They make a kick-ass diet B and a crappy diet A.
    0:46:22 And the diet B wins because they set it up that way.
    0:46:23 No industry influence at all here.
    0:46:24 This is investigator influence.
    0:46:27 And then the public comes and says, what the hell?
    0:46:31 It said diet A is better one day.
    0:46:32 And it said diet B is better than the next.
    0:46:35 My God, you nutrition scientists never agree on anything.
    0:46:37 I’m just going to go have a burger.
    0:46:38 It’s like, ah.
    0:46:41 If you had looked at the design.
    0:46:44 So one of my favorite new words in nutrition is equipoise.
    0:46:51 I’ve been trying to set up studies where it’s the best diet A that you could be and the best diet B.
    0:46:54 So if I can just riff off a couple things.
    0:46:56 One of my most famous studies is diet fits.
    0:46:58 It had to do with a low-carb, low-fat diet.
    0:47:01 600 people for a year.
    0:47:04 This is an $8 million study.
    0:47:05 This is the 2018 study?
    0:47:06 Yeah.
    0:47:06 Uh-huh.
    0:47:11 And I told the dieticians, I said, I don’t really care which one wins.
    0:47:16 We actually think there’s some genetic predisposition or metabolic predisposition.
    0:47:17 It would be great if everybody won.
    0:47:22 But just to test this fairly, I want all the dieticians to be advising the 600 people in this study.
    0:47:25 You have to teach both low-fat and low-carb.
    0:47:26 You get assigned to different groups.
    0:47:31 And teach the best low-carb you can and the best low-fat you can.
    0:47:35 So that if one wins at the end, we can say we gave both of them a fair shot.
    0:47:48 When we did swap meat, this is our study, the study with appetizing plant food, meat-eating alternative trial, swap meat trial with Beyond Meat, what should we pick for the red meat?
    0:47:49 Should we pick fast food?
    0:47:50 Should we pick?
    0:48:00 We went to San Francisco and got good eggs, which prides itself on getting organic, regeneratively farmed, pasture-raised.
    0:48:03 So we wanted to get a good quality red meat.
    0:48:08 We did a study with a vegan diet versus an omnivorous diet.
    0:48:14 And so for the omnivorous diet, we went to a company that makes really good food, and we have it delivered versus vegan.
    0:48:18 We did ketogenic versus Mediterranean, and we made a good Mediterranean diet.
    0:48:25 And we did Jeff Folek and Steve Finney’s well-formulated ketogenic diet as the comparison.
    0:48:41 So in all these, our group has been having fun trying to address your comment, separate from industry influence, just to try to make the two arms as fairly competing against one another as you can.
    0:48:48 Going back to the industry one, there’s no way to pull it off 100% clean.
    0:48:48 There’s just no way.
    0:48:50 There’s so many subtle things that could happen.
    0:48:58 So the thing that does help these days is you have to register your trial on clinicaltrials.gov to start with.
    0:49:03 You have to name the primary outcome ahead of time and the whole study design for the world to see.
    0:49:09 So if it gets to the end of the study and you switched it, somebody will say, calling you out on BS.
    0:49:11 That wasn’t your primary outcome.
    0:49:13 You can have a third-party analyze your data.
    0:49:16 You can lock down the data at the end.
    0:49:18 You can make the data publicly available.
    0:49:23 There’s a couple more of these steps that you could – this is as transparent as I can be.
    0:49:31 So you can make the chance of industry influence lower, but you can never eliminate it.
    0:49:35 So if I find a positive result, maybe they’ll fund me again later for something else.
    0:49:40 Even though they didn’t – some of the industry folks – like I often get gifts.
    0:49:47 If it’s a gift, they can’t demand to see anything, but I can offer to show them what happened.
    0:49:58 And if I show them and they say, hey, would you consider doing this, I’d be pretty stupid to say, no, you gave me a gift, and I’m not going to consider the thing you said.
    0:50:01 I would say, yeah, I’ll consider it.
    0:50:03 I will look at it, and I want to present objective data.
    0:50:09 But it’s – I don’t think it’s the industry as much as the investigator and how they handle it.
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    0:53:16 When it comes to, well, let’s just close the hash on the industry funding part
    0:53:22 because I know that’s going to get some people’s hair standing up a little bit.
    0:53:29 Is there a world where you don’t have to rely on industry funding to do these studies?
    0:53:33 I mean, my first response is like, why go there?
    0:53:36 Why not just, I mean, we have a National Institutes of Health.
    0:53:44 They fund studies on everything from developing novel molecules for the treatment of Parkinson’s
    0:53:48 to studying the effects of breath work on cancer outcomes.
    0:53:55 I mean, it’s a, nowadays it’s a very wide range of topics that the NIH embraces.
    0:53:57 But I think most people don’t realize this.
    0:53:58 But there’s, and everything in between.
    0:54:02 So why not just go to NIH for the money?
    0:54:08 Historically, the proportion of the NIH budget that goes to nutrition studies is infinitesimally small.
    0:54:12 There’s been many requests to create an institute of nutrition.
    0:54:16 Personally, that’d be pretty selfish.
    0:54:16 I’m all in.
    0:54:22 I wish they would have more resources for me to do those kinds of studies with objective money.
    0:54:26 My guess is Robert Kennedy would be a fan of that sort of thing.
    0:54:31 I’m not speaking about this with any political affiliation, but he seems to care a lot about
    0:54:35 getting dyes and additives out of food and cares a lot about the food supply.
    0:54:37 At least he stated that.
    0:54:41 And NIH is currently in a state of massive revision right now.
    0:54:43 Pause slash revision.
    0:54:53 And I would imagine they would allocate more funding for studies of nutrition, given who’s
    0:54:53 in charge now.
    0:54:57 The bigger challenge is how many nutrition questions there are.
    0:55:00 So I just served for two years on the Dietary Guidelines Advisory Committee.
    0:55:04 We had two years to consider 60 different questions.
    0:55:08 Each one of the questions generated sub-questions.
    0:55:16 The vast majority of questions resulted in a conclusion that’s either not enough data available
    0:55:23 or only enough data available to generate a limited strength response.
    0:55:27 To get a moderate or a strong, more data are needed.
    0:55:31 This was almost mind-numbingly repetitive through the whole two-year process.
    0:55:33 More data needed.
    0:55:33 More data needed.
    0:55:34 More data needed.
    0:55:41 And this had to do with snacks, skipping meals, heart disease, diabetes, cancer, pregnancy,
    0:55:47 infancy, processed foods, seed oils, meat and protein.
    0:55:50 The questions are pretty endless.
    0:55:56 So even if you opened up the NIH and said, yeah, we’re going to move 25% of our budget to
    0:56:01 studying nutrition, you wouldn’t even come close to answering all the questions that the
    0:56:03 public has right now.
    0:56:05 Yeah, that’s an important point.
    0:56:07 And I would say that the public is also doing these experiments.
    0:56:14 You know, the health and wellness community catches a lot of flack from the standard scientific
    0:56:14 community.
    0:56:16 They’ll say, you know, supplements aren’t regulated.
    0:56:16 They are regulated.
    0:56:21 There is a variety of qualities across brands and probably even supplements within brand.
    0:56:25 But the experiments are ongoing.
    0:56:27 You have people who are carnivore.
    0:56:28 You have people who are vegan.
    0:56:30 You have people finding what works for them.
    0:56:33 They eliminate this or they add that.
    0:56:35 And they’re becoming scientists for themselves.
    0:56:39 And we’ve really decentralized nutrition science, in my opinion.
    0:56:41 That’s just my little editorializing.
    0:56:48 You mentioned this 2018 study, and I’m so glad that you mentioned your efforts to remove
    0:56:54 investigator bias by making the vegan diet not like crap vegan food and not making the
    0:56:57 meat diet all processed meats because that’s happened in a lot of studies.
    0:57:01 And then that’s why the headlines are so confusing over the years or even within a year.
    0:57:07 So could you just share with us the major results of that study, what the key takeaway was
    0:57:13 so that people who heard, oh, I heard paleo, vegan, vegetarian, you know, Mediterranean and
    0:57:17 omnivore, which diet was best, if any, and for what purpose?
    0:57:18 Yeah.
    0:57:23 At the end of the day, my take, if you put all of my studies together, it’s a whole food,
    0:57:28 plant-based diet, which does not mean vegan and doesn’t mean vegetarian, but could.
    0:57:30 Wait, plant-based, but includes meat?
    0:57:31 Yeah.
    0:57:34 So I don’t like this new thing about plant-based being vegan.
    0:57:34 Sorry.
    0:57:35 So we’re not-
    0:57:36 It’s a terrible name.
    0:57:39 So let’s just do this for 60 seconds.
    0:57:51 So pescatarian, lacto-ova-vegetarian, lacto-vegetarian, ovo-vegetarian, vegan, flexitarian, reducitarian.
    0:57:52 Oh my goodness.
    0:57:53 There’s all kinds of words out there.
    0:57:57 And clearly one of the ones that doesn’t go over well is vegan.
    0:57:59 Vegan is very polarizing.
    0:58:04 And a lot of that is because the vegan community, an important reason many of them are vegan
    0:58:07 is animal rights and welfare, and it becomes sort of a condescending thing.
    0:58:09 Oh my God, you’re so unethical and immoral.
    0:58:11 You slaughter animals and eat them.
    0:58:13 I am holier than thou.
    0:58:14 I don’t.
    0:58:18 Well, and then it gets into issues whether or not a vegan is wearing leather shoes or not
    0:58:19 wearing leather shoes.
    0:58:24 And the vegan community historically was very closely tied to the animal rights community,
    0:58:29 some of which were radical animal rights activists that blew up buildings and worse.
    0:58:31 I know people have been targeted by those explosions.
    0:58:37 I have been plant-based vegan for many, many years, and I haven’t blown up any buildings
    0:58:41 and I haven’t heard any red paint on anybody wearing a fur.
    0:58:49 But because that was so polarizing, recently, and I think this is going to have a backlash
    0:58:50 and it’s going to be failed.
    0:58:54 People have been using plant-based as a different word for vegan.
    0:58:57 Just like, oh, we’re not the polarizing group.
    0:59:01 We’re the plant-based, which is not polarizing.
    0:59:03 So I’ve been doing this for 30 years.
    0:59:10 When I said plant-based for the last 20 years, I meant most of it’s plants and some of it’s
    0:59:11 dairy and some of it’s meat.
    0:59:15 So I actually use it differently than what it has just morphed into recently.
    0:59:20 So when I say whole food plant-based diet, that could be 25% animal products.
    0:59:22 It could be 30% animal products.
    0:59:23 It could be 10%.
    0:59:24 It could be zero animal products.
    0:59:25 It would be mostly plants.
    0:59:31 This is sort of Michael Pollan’s old, eat food, not too much, mostly plants.
    0:59:35 So that’s what my research would suggest.
    0:59:42 The vegans did better than the omnivores in our twin study that was featured on Netflix.
    0:59:46 The Mediterranean versus the keto diet, it’s a little more subtle.
    0:59:47 We might have to get into that.
    0:59:51 The low-carb versus low-fat was very specifically for weight loss.
    0:59:54 So another issue here is, you know, what’s the goal?
    0:59:56 Is it a weight loss thing?
    0:59:56 Is it a cardio amount?
    0:59:58 You have to think about the exposure and the population.
    1:00:05 So the DietFit study, my most famous study with the 600 people, is really fun to work.
    1:00:10 We had sort of unlimited funds, mostly from NIH, but some from the Nutrition Science Initiative
    1:00:13 that Peter Atiyah and Gary Tobes led.
    1:00:20 If it’s okay, if I go here just for a minute, I had done another study before that called the A to Z study.
    1:00:25 And A was Atkins, and T was a traditional health professional’s approach, and O was Ornish, and Z was Zone.
    1:00:31 And these were, three of those were popular books that were bestsellers, and they were wildly different in carbs and fats.
    1:00:34 Atkins was super low-carb.
    1:00:35 Ornish was super high-carb.
    1:00:37 Zone was kind of in the middle.
    1:00:40 And the traditional health professional’s approach was sort of the control.
    1:00:45 We had 311 women who did it for a year, and it was a weight-loss study.
    1:00:49 And at the end of the day, when we published the paper in JAMA, there were a few pounds different.
    1:00:58 The only statistically significant difference was between Atkins and Zone, which was weird because those were the two low-carb diets.
    1:01:03 You would have thought maybe it’s Atkins versus Ornish, the two extreme diets, but those weren’t different.
    1:01:13 When I looked at that study published in 2007, what really struck me was not the small differences between groups, but the within-group differences, which were massive in every one of the groups.
    1:01:15 75 women in a group.
    1:01:20 Somebody had lost 30, 40, and 50 pounds, and somebody had gained 5 or 10.
    1:01:29 And I thought, oh, my God, like the difference within the diets is way cooler than the average difference between the diets.
    1:01:32 I’m starting to learn about insulin resistance.
    1:01:37 I’m starting to learn about genetic predisposition, which is sort of where our conversation started today.
    1:01:47 Ah, you know, maybe I should be looking at these personal factors, these predisposing factors, so I could help see if somebody was better on one versus another.
    1:01:55 And as we look through our data and the rest of the literature, the two things that arose were insulin resistance, maybe better on low-carb,
    1:02:02 because folks who are insulin resistance have a hard time putting away carbs, so the low-fat is problematic if it’s high-carb.
    1:02:20 And genetic predisposition, there was a group called Interleukin Genetics that came and looked at some of our data and said, oh, my God, we actually have a 3-SNP, single nucleotide polymorphism, a 3-SNP, multi-locus genotype pattern that we hypothesize predicts who’s low-fat and low-carb.
    1:02:23 And we said, NIH, would you fund this?
    1:02:24 And they did.
    1:02:27 And we got this extra money from the Nutrition Science Initiative.
    1:02:29 We got 600 people.
    1:02:30 We randomized them for a year.
    1:02:32 Everybody was into it.
    1:02:36 It was like the best, highest rigor, highest generalizability study I’ve ever done.
    1:02:44 And importantly, there was no average difference at the end of the year in the two groups, which is actually exactly what we wanted.
    1:02:51 If we had a high quality of low-carb and low-fat, we assumed that the average difference would be negligible based on our past work.
    1:02:53 But we would get this range, and we did.
    1:02:59 This time, somebody had lost 60 pounds and somebody had gained 20 in both groups.
    1:03:01 And it was a continuum.
    1:03:03 It’s like, oh, this is perfect.
    1:03:18 We are going to have a chance to explain this variability with a glucose, oral glucose tolerance test, which is sort of state-of-the-art, other than the steady-state plasma glucose thing Jerry Riven does, which is too intense and too expensive.
    1:03:20 Oral glucose tolerance test, much better than a fasting glucose.
    1:03:24 And we’ll genotype them.
    1:03:30 And neither of them predicted the variability.
    1:03:34 That just means it was the wrong probe.
    1:03:37 You’re using the wrong test to try and address this correlation.
    1:03:44 So a postdoc looked at me afterward and said, there are like 50 single nucleotide polymorphisms that have been linked to obesity.
    1:03:46 And you tested one set of three of them.
    1:03:54 So that does mean there’s 999,999 other genetic probes or tests that you could use.
    1:03:55 And you just proved one of them.
    1:03:56 And I said, yeah.
    1:03:59 But the insulin resistance one was very popular.
    1:04:01 There were a bunch of studies that had done this.
    1:04:08 And I have to share a really funny comment that Gary Tobes made while we were doing this because Gary Tobes was involved in NUSI.
    1:04:09 What’s he best known for?
    1:04:10 Low-carb.
    1:04:11 Low-carb.
    1:04:13 So Gary Tobes is a low-carb fanatic.
    1:04:17 And he gives excellent talks.
    1:04:20 He can riff on and on about data and data and data.
    1:04:25 But I have to tell you a funny comment that he made as we got to the end of this study.
    1:04:29 He said, I realized now that you’re at the end and you’re about to publish it that you screwed up the study.
    1:04:31 I said, how did I screw up the study?
    1:04:39 And he said, well, for the low-fat group, you told them not to have added sugar or refined grain, even though those are low-fat.
    1:04:41 And I said, well, yeah.
    1:04:46 Actually, we told both groups to have a really healthy diet and added sugar and refined grains aren’t healthy.
    1:05:00 And he said, well, that’s going to diminish the chance to see a difference because most people who are eating low-carb versus the traditional low-fat do better because the low-fatters eating high-carb are eating added sugar and refined grain.
    1:05:02 I thought, that’s not screwing this study up.
    1:05:04 That’s doing the equipoise thing.
    1:05:14 I saw a lot of literature showing that insulin resistance did suggest that there was a subset of the population that would do better on low-carb than low-fat.
    1:05:19 And we’ve actually now followed up on that study with a ketogenic versus a Mediterranean diet study.
    1:05:30 And in that particular study, the way we set it up is both groups would get a lot of above-ground vegetables, which keto says is okay, avoid added sugar and refined grain.
    1:05:34 And keto would have no beans, no fruits, no whole grains.
    1:05:39 And Mediterranean would embrace beans and whole grains and fruits.
    1:05:42 So they didn’t have a glycosylated hemoglobin difference.
    1:05:44 That was a primary outcome listed on clinicaltrials.gov.
    1:05:46 The keto diet raised LDL.
    1:05:50 The keto diet did actually a better job lowering triglycerides than Mediterranean.
    1:05:53 The keto diet did better at lowering triglycerides.
    1:05:54 Yes.
    1:05:55 Than Mediterranean.
    1:05:56 Yes.
    1:05:57 That surprises me.
    1:05:59 No, because they did better at wiping out carbs.
    1:06:06 When you wipe out all your carbs, then those extra carbs don’t go into your liver to make triglycerides.
    1:06:08 Not surprised.
    1:06:11 And the keto diet was higher in saturated fat, so it raised the LDL.
    1:06:15 But the Mediterranean diet carbs generally are pretty, quote-unquote, healthy carbs.
    1:06:16 Yes.
    1:06:17 And that’s the point.
    1:06:18 So can we go back there for a minute?
    1:06:23 So to me, that is the point of sort of looking at this equipoise.
    1:06:29 So when we made the low-carb and the low-fat both healthy, our primary predictive outcomes,
    1:06:32 the genotype thing and the insulin resistance, didn’t work.
    1:06:35 And what we took home from that message is you could do either one.
    1:06:38 If you do them in a healthy way, it would be okay.
    1:06:44 And when we took it to ketogenic and Mediterranean, they both lowered glycosylated hemoglobin.
    1:06:49 The keto had a worse effect on LDL, but a better effect on triglycerides.
    1:06:53 But as we tracked the adherence, people couldn’t adhere to the keto.
    1:06:59 They couldn’t maintain that really low level of carb and the really low level of fat.
    1:07:07 And so as you’re working through these questions, those are the subtle nuances in nutrition that you just said,
    1:07:12 the poor public, and I agree, looks at so many of these and says, oh, my God, you guys can’t agree.
    1:07:17 Can I go back to the fact that I’ve actually helped American Diabetes with their guidelines.
    1:07:19 I work a lot with the American Heart Association.
    1:07:22 I just rotated off the Dietary Guidelines Advisory Committee.
    1:07:28 And when there are scientists looking at nutrition data, we almost always agree.
    1:07:31 Nutrition scientists don’t really disagree.
    1:07:36 We’re almost boringly more in agreement than most people think.
    1:07:47 What’s fun for me personally, why I get up in the morning and stay up late at night, is the way you do science around food is fascinating and complicated.
    1:07:54 And the reason I’m on your show today is because I think if we had more of an opportunity to explain some of these subtle nuances,
    1:07:58 people would understand that the extremes probably aren’t going to help you.
    1:08:05 There’s really some middle-of-the-road stuff like a whole food, plant-based diet where you could be vegan, you could be vegetarian.
    1:08:07 If you were vegan, you could be a crappy vegan.
    1:08:10 You could have Coke, French fries, and Oreos.
    1:08:11 Those are all vegan.
    1:08:18 If you were keto, you could be eating a whole bunch of meat, which is super low-carb, but a keto diet is all fat.
    1:08:21 It’s really not a lot of protein and meat.
    1:08:32 So it’s fun to come on your show and have the chance to dive a little deeper and talk to the listeners about some of the important facts that get a little obscured
    1:08:40 when the social influencers or the headline is just capturing an overall message without seeing some of the rest of this.
    1:08:42 How do we communicate this in a fun way?
    1:08:47 And the personal way I’ve been doing this, actually, my career has shifted now.
    1:08:50 I now work a lot with the CIA.
    1:08:58 I am on the Scientific Advisory Board of the CIA, not the Pentagon one, the Culinary Institute of America.
    1:09:06 And what’s really been fun about them is how much they appreciate taste, energy, taste, like the things that people really care about,
    1:09:11 not some of my P-values and my statistics and my equipoise.
    1:09:12 They want the aesthetic.
    1:09:13 They want to look good personally.
    1:09:17 They want the food to look good, taste good, be accessible.
    1:09:22 So I’ve been doing some new fun studies where chefs are sort of leading the way.
    1:09:26 So I’m pretty much against this whole protein craze thing that’s going on.
    1:09:30 And the Culinary Institute of America has introduced this concept called a protein flip,
    1:09:37 where instead of having a massive piece of flesh in the middle of the plate with maybe some vegetables and starch on the side,
    1:09:47 it’s vegetables and grains and beans in the middle of the plate with an African, Asian, Mediterranean, Latin American emphasis.
    1:09:52 And the meat is two ounces or it’s a condiment or it’s a side dish.
    1:09:57 And it’s like making the aesthetics look good, making it taste great.
    1:10:02 So the phrase I use is from Greg Drescher from the CIA, unapologetically delicious.
    1:10:05 So I’m hoping to have the science in my back pocket.
    1:10:08 I’m a card carrying PhD nutrition scientist.
    1:10:09 I got the science.
    1:10:11 We’ll probably go there later.
    1:10:13 I got the environment in my back pocket too.
    1:10:17 But don’t people, don’t beat people over the head with that.
    1:10:21 Beat people over the head with, oh, this is going to blow your frigging taste buds away.
    1:10:23 This is so good.
    1:10:24 That’s a good incentive.
    1:10:26 Working with chefs has been very fun.
    1:10:28 Yeah, that’s a good incentive.
    1:10:32 I would like to just offer the opportunity.
    1:10:33 You don’t have to take it.
    1:10:40 But offer the opportunity to finally at least start to do away with this ridiculous naming, which is plant-based.
    1:10:47 I mean, I have to say that, again, I’ve spent a good amount of time in the public health sphere and public education sphere.
    1:10:49 How things are named means everything.
    1:10:56 If there’s ever a hope to get people eating more, let’s just say fiber from vegetables and maybe fruit also,
    1:11:01 that sooner or later this plant-based naming, I’m going to say, has got to go.
    1:11:05 It just is never going to work because people hear that and they hear vegan.
    1:11:06 It’s just been too long.
    1:11:07 It’s been too long.
    1:11:17 It’s just – it sort of defies any kind of logic to think that the public will eventually think that plant-based includes meat.
    1:11:19 I think there just needs to be a new name.
    1:11:24 So I don’t expect you to come up with one on the fly, but can we call it plant-biased perhaps?
    1:11:27 Well, just omnivore.
    1:11:29 What’s wrong with healthy omnivore?
    1:11:30 Omnivore is fine.
    1:11:31 Plant-forward people have used.
    1:11:32 Plant-centric people have used.
    1:11:35 I think as long as it’s just – plant-forward just sounds like no meat.
    1:11:37 So let me tell you a funny story.
    1:11:44 So I participate in something called the Google Food Lab, which is a whole bunch of people that come together for googly, casual collisions twice a year.
    1:11:56 And at one of these twice-a-year events, probably a decade ago – it’s usually a two-day event and they have all kinds of different talks and sometimes breakout groups.
    1:12:01 They had – for a whole hour and a half, two hours, we separated into 10 tables.
    1:12:10 And the challenge was with 100 really bright people all from the food industry to come up with options for plant-based and they failed.
    1:12:11 New names.
    1:12:12 Two hours.
    1:12:12 Two hours.
    1:12:13 Two hours.
    1:12:19 A hundred people couldn’t come up with a name that everybody agreed on.
    1:12:21 So it’s a problem.
    1:12:22 It’s going to –
    1:12:23 That sounds like a psychological problem.
    1:12:28 We need more marketers and we need more infographic people to help with this thing.
    1:12:30 But these were all really bright people.
    1:12:34 So I agree the naming is problematic.
    1:12:41 Instead of naming it something, let’s just point out that Americans eat more meat than anyone else in the world.
    1:12:53 It is – if you see these WHO World Health Organization graphics of who eats how much meat, it is the U.S. and Canada and some European countries that eat the most.
    1:12:58 And there are countries who eat the least and they have limited access to foods.
    1:13:03 And some of those countries would benefit from more meat per person because really they’re eating cereal.
    1:13:09 They’re eating dry cereal-based foods that honestly just don’t have the full nutrition.
    1:13:12 They’re just trying to get enough calories for the day and it’s not just about calories.
    1:13:16 And part of that isn’t just access to food.
    1:13:22 A lot of those are countries where there’s political issues, where somebody is actually withholding food or making the distribution of food problematic.
    1:13:28 So there’s something called the Lancet Report that came out in 2019, published in Lancet.
    1:13:36 It was a healthy, transformative diet for the planet that was the intersection of human and planetary health.
    1:13:39 And it was very little meat.
    1:13:41 It wasn’t vegan.
    1:13:42 It was very little meat.
    1:13:47 Open to the idea that some of these countries that ate the least meat should probably eat more.
    1:13:54 But what was obscene was how much meat is eaten in America compared to the rest of the world.
    1:14:06 And to eat that much meat and be affordable has led to the concentrated animal feeding operations, which if they had glass walls, probably most of the country would go vegan.
    1:14:12 If you saw what was happening, not just to the animals, the way that they’re raised and the speed, the line speed.
    1:14:16 Part of this is the way the humans are treated who are in the meatpacking industry.
    1:14:19 So it’s a very repetitive job.
    1:14:22 There’s a lot of injuries in that situation.
    1:14:27 And it’s part of the reason we have very inexpensive meat that’s very inaccessible.
    1:14:37 There’s a guy named Timothy Pasharat who, for his doctoral thesis, went and worked in a slaughterhouse for a year undercover and published a whole book on this.
    1:14:39 And the title of the book is Every 12 Seconds.
    1:14:47 And the reason it’s titled that is because a new cow came through the slaughter line every 12 seconds, every day, all day, every year.
    1:14:56 And that the ability to protect some animal rights and welfare, the ability to protect the rights of humans, to have some dignity.
    1:15:00 I like people peeing in bottles because they can’t leave the line.
    1:15:02 They can’t even take a bathroom break.
    1:15:05 It’s a messed up food system.
    1:15:11 So I had an interesting debate with Mark Hyman the other day, who’s all into regenerative meat.
    1:15:13 You mean like regenerative farms?
    1:15:14 Regenerative farming?
    1:15:14 Yeah.
    1:15:20 Yeah, on regenerative ranches and said, you know, he’s all against the CAFOs, the concentrated animal feeding operations.
    1:15:23 If we could just move all those off to pasture.
    1:15:26 And he said, yeah, we could just do that.
    1:15:29 And I said, do you know how much pasture that would take?
    1:15:38 That would take like three planets of agricultural land to move the millions and billions of cattle out of the CAFOs into there.
    1:15:52 So I would like to move in your direction where some meat would be fine if it was raised in a way that didn’t require hormones, didn’t require antibiotics, didn’t require feeding cows, corn and soy.
    1:15:57 They’re supposed to graze on grasses and the corn and soy give them health issues.
    1:16:03 And so they have to be treated prophylactically for the problems they’ll have digestively with that.
    1:16:13 If we could go back to sort of the old animal husbandry of the day when the cattle and the pigs and the chickens were on pasture, we would eat a lot less meat.
    1:16:17 But we would eat meat that was raised appropriately and would be more healthy.
    1:16:25 And that would be that middle of the road where we were having multiple types of wheat, not just the one grain that grows right.
    1:16:26 We wouldn’t be monocropping corn.
    1:16:31 We wouldn’t be monocropping soy, which is mostly going to livestock feed or fuel.
    1:16:37 Very little corn or soy that we grow in the U.S. is eaten directly by humans as corn or soy.
    1:16:43 I would be all for that if we spread out the meats that way and it would be better.
    1:16:47 Basically, less meat, better meat would work fine.
    1:16:51 That would be part of a healthier diet for people on the planet.
    1:16:53 That meat would cost more.
    1:16:56 Raising it that way would certainly cost more.
    1:17:00 But if you ate less of it, it wouldn’t be that big of a hit on your budget.
    1:17:05 So if you had less meat, better quality meat, you might be spending the same amount.
    1:17:13 But then you could also have more fiber for your microbiome, more other vitamins and minerals, less saturated fat, less hormone, less antibiotics.
    1:17:14 I love hearing that.
    1:17:16 I completely agree, by the way.
    1:17:20 And I think that there is a theory, right?
    1:17:29 I forget the name of this theory, that one of the reasons why people in Europe, especially southern Europe, can eat all these foods that we consider kind of bad for us.
    1:17:29 They’ll have a dessert.
    1:17:30 They have bread.
    1:17:31 They have butter.
    1:17:32 They have olive oil.
    1:17:33 They eat meat.
    1:17:40 In fact, they have a fairly pork-rich diet in certain parts of southern Europe that, on average, the obesity rates are much lower.
    1:17:51 And the argument, I think, is that the nutrient density is so high in these well-raised, appropriately raised and farmed foods that people end up eating less of them.
    1:17:53 It’s not just that portion sizes are small.
    1:17:59 It’s that the food tastes really good and it’s satiating at a level that’s different from volume or caloric intake.
    1:18:06 I think so much of what people think tastes good actually is just relative to the fact that they’ve never tasted like a real strawberry.
    1:18:11 And I think – so what we’re talking about here is revising the entire food supply.
    1:18:12 And I’m all for it.
    1:18:13 I really am.
    1:18:25 I’m all for it because addressing this from the level of following this diet or that diet, at least according to your work, doesn’t really seem to be the best approach,
    1:18:29 assuming that what people really are after is the experience of food.
    1:18:30 Right.
    1:18:32 And that’s why it’s so fun now working with chefs.
    1:18:37 So really our emphasis for right now, think about educating the population.
    1:18:39 That usually doesn’t work.
    1:18:42 Like this is a big shift potentially that we’re talking about.
    1:18:52 If you tied this to the environment, we’re kind of on a horrific path to not having enough air and land and whatever, water, to do this.
    1:18:56 But in the U.S., at least 50% of food is eaten outside of the home.
    1:19:05 And if you think of a group like the Culinary Institute of America that trains chefs, you might think chefs, I bet their goal is to be in a three-star Michelin restaurant.
    1:19:12 Apparently they’ve trained 55,000 chefs to date, and very few of them run Michelin three-star restaurants.
    1:19:14 They’re in hospitals.
    1:19:16 They’re in the Marriott Hotel.
    1:19:17 They’re in universities.
    1:19:19 They’re in schools.
    1:19:21 More of them could be in schools.
    1:19:30 And really their gift, their superpower is taking different food sources and putting them together in flavorful ways that people enjoy.
    1:19:46 And so my current interest, actually, in working with the new Door School of Sustainability at Stanford, is to bring the chefs in and to think of these institutional food settings where so many people are eating at the work site, at the school, while they’re visiting the hospital, whatever.
    1:19:48 And their choices are different.
    1:19:50 And they taste good.
    1:19:51 And they look good.
    1:19:55 And in the back pocket, they’re actually good for you nutritionally.
    1:19:57 And they’re actually good for the environment.
    1:19:58 We don’t have to teach any about this.
    1:20:03 We work with the chefs, chefs and scientists and business people.
    1:20:13 This group that I work with at the Culinary Institute of America, about 12 years ago, I was invited to something that’s now called the Menus of Change.
    1:20:23 And for the Menus of Change, the background to this was the chefs were getting very frustrated that it was gluten-free one day and then vegan and then keto and then paleo.
    1:20:30 And they sort of were getting this popular demand to change their menu design and to change some of the equipment that they had.
    1:20:35 And they were getting a little frustrated at the leadership level, thinking, why are we being so reactive?
    1:20:37 Couldn’t we be more proactive?
    1:20:38 Like, we’re the chefs.
    1:20:40 Can’t we help with food demand?
    1:20:41 Because we can make it taste good.
    1:20:47 So they got a science board together to say, OK, the science doesn’t really change.
    1:20:49 These things are healthy.
    1:20:53 They got a business board together, like, they have to stay in business.
    1:20:57 The customers have to come back and they have to pay so we can stay in business.
    1:21:00 And they had a chef board who said, this is our craft.
    1:21:02 This is what we want to do for our life.
    1:21:03 We want to help people eat.
    1:21:06 And they sort of put all three of these groups together with their recommendations.
    1:21:10 And they came up with what’s called the 24 principles of the Menus of Change.
    1:21:14 12 of the principles are food and nutrition oriented.
    1:21:17 And 12 of them are operationally oriented.
    1:21:19 Choose locally when you can.
    1:21:20 Celebrate diversity.
    1:21:21 Source local.
    1:21:24 A whole bunch of different principles.
    1:21:34 And the idea was there, they would take the set of principles to these institutional food settings where they order pallets of food every day.
    1:21:38 They don’t just go to the grocery store and I’m going to buy the organic one instead of the conventional one.
    1:21:41 I’m going to buy the regenerative meat instead of the other meat.
    1:21:46 They’re going to order crap tons of food for everybody.
    1:21:52 And the idea was that if you could do that across these different institutions, you could change the palate.
    1:22:02 You could show people, here’s some great tasting things that really hit the intersection of taste and health and the environment all at once.
    1:22:14 So personally, this is what I’m most excited about is keeping my PhD in nutrition in my back pocket, doing podcasts with somebody like you, working with these chefs in these different institutional settings.
    1:22:17 Because there’s a lot of different ways to eat.
    1:22:19 There’s a lot of delicious ways to eat.
    1:22:25 And it would be not too hard to eat more nutritionally, beneficially than we do now.
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    1:23:56 I didn’t think we were going to land where we happen to be now, but I’m excited that we are because I came into this conversation wanting to talk to you about, and we will talk about, for instance, protein recommendations or food additives, which we touched on.
    1:24:10 What I’m hearing now is really surprising and exciting but very practical, and here’s what I’m hearing, that we can talk about macronutrients, micronutrients, food supply, environment, long-term and short-term health until the end of time.
    1:24:16 And ultimately, people are going to try different things or not try different things and go with what works for them.
    1:24:28 However, if we want to create a wholesale change in everything from the food supply to what people consider appetizing and what they consume, we need to focus on taste.
    1:24:40 As you were describing this thing with chefs, what I heard in my head was, well, that’s great for me because I’m near Stanford, at least part of the time, and I can benefit from all this great-tasting food.
    1:24:47 But I could also hear the many millions of people listening to this who are going to say, yeah, that’s great for Stanford, but how do I access this delicious food?
    1:24:48 Like, kind of like FU.
    1:25:10 So, but then I came to the clarity, and I think this is what you’re getting at, which is if you can cook really well, healthy, great-tasting food that’s great for the environment, et cetera, for a big group of people, hundreds of thousands of people, five days a week, then certainly there’s a version of that for a family that’s affordable.
    1:25:29 And what it takes us to is less a focus on, like, one form of diet versus another, but to the kind of return to, or maybe it’s never good to talk about going back to something, to look toward people getting more involved in preparing their food again.
    1:25:31 Yep, absolutely.
    1:25:31 Right?
    1:25:39 It’s really about, you know, it’s sort of like a discussion about health where you have to tell people, listen, I can’t take away the need for you to get your heart rate up.
    1:25:42 You’ve got to do cardiovascular exercise.
    1:25:48 There is no peptide or even hormone that we can give you in pillar injection form that’s going to offset the sarcopenia.
    1:25:49 You have to do something.
    1:25:51 It’s called do resistance training of some sort.
    1:25:52 I tell my 80-year-old mother this.
    1:25:55 Like, she lifts weights, and I’m so grateful she does, right?
    1:26:06 30 years ago, I should point out, you and I know this, but for a lot of the audience, the idea that a woman would lift weights, much less an 80-year-old woman in service to her health, it would just be outrageous.
    1:26:11 It would be all, like, just thoughts about bodybuilding and, like, football players.
    1:26:14 It was just no one went to gyms besides those guys.
    1:26:27 So what I’m hearing is we need to get back to interacting with our food differently and that the convenience of ultra-processed food is really what was the entry to this whole thing.
    1:26:45 And maybe what we need to do is get – is figure out how preparation of quality food, acquisition and preparation of quality food can be more accessible and can be commoditized in a positive way, in a positive sense of the word.
    1:26:47 Yeah, absolutely.
    1:26:56 And going back to the Stanford-only thing, I mean, part of this argument was – so the central campus of the Culinary Institute of America is Hyde Park, New York, in the Hudson Valley.
    1:27:04 And most of the 55,000 chefs that have graduated from their program are all over the country and the world.
    1:27:10 They could be in a Marriott hotel in one place and in a school district in another place.
    1:27:13 Let me take a quick run at this.
    1:27:26 2010, Michelle Obama thought, maybe much like RFK Jr., that, wow, the school food that we’re giving kids is setting them up with habits that they’re going to carry forward in life where they’re going to want Cheezos and pizzas and burgers.
    1:27:28 And burgers all day long.
    1:27:30 We really have to do something there.
    1:27:34 And in 2010, they passed the Healthy Hunger-Free Kid Act, which was to improve school food.
    1:27:38 And they gave schools four years to prepare for it.
    1:27:40 So 2014, it was required.
    1:27:47 By 2015 and 16, all kinds of people were complaining that the kids were throwing the food away.
    1:27:48 It wasn’t working.
    1:27:55 We’re going to have to go back to pizza and Cheezos and Wizzos and crappy food because we don’t want the kids throwing the food away.
    1:28:02 There were a couple people who put chefs in schools and said, okay, you can’t just say eat better.
    1:28:12 If they were eating this way for the last however many years they were in school and you just took the pizza away and put in the hummus, they’re not going to try that.
    1:28:25 But what if you brought a chef in that worked with not just the kids but the teachers, the administrators, were thinking about attendance and kids who go to detention and test scores and things like that.
    1:28:31 Teachers are complaining that kids are either hungry or they’re not paying attention in class.
    1:28:39 Food, many times, if you pay more attention to it, can have an impact on all those things, many of which you were just talking about a minute ago.
    1:28:41 And school food is a great place to do that.
    1:28:47 And to put a chef in a rural school district in different places is amazing.
    1:28:53 I now work with another amazing partner named Nora Latour who has a company called or a nonprofit called Eat Real.
    1:29:08 And Eat Real goes in and certifies K-12 schools and school districts for meeting 10 different parameters, some of which are nutritious, but some of which have to do with sourcing locally and sustainably and things like this.
    1:29:15 And I was just on a Zoom call with her with a pitch yesterday for some funding to do some more work.
    1:29:22 She’s already serving a million kids in school with this new thing, and she’s getting demands from school districts.
    1:29:26 Can you please come look at our school, certify it?
    1:29:27 Schools are buying new equipment.
    1:29:29 They’re redesigning some menus.
    1:29:33 They’re talking to the staff, and they have happier staff.
    1:29:34 They’re talking to the kids.
    1:29:35 The kids like the food.
    1:29:46 If you put some effort into this, you can make it taste good and be healthier and be affordable in rural, in red states, blue states.
    1:29:49 This can happen anywhere.
    1:29:53 It’s really not – certainly not just went to Stanford and got good-tasting food.
    1:29:57 I like this idea about chefs in schools.
    1:30:00 I never thought about that.
    1:30:07 Mostly because it seems reasonable to have one or two per several hundred students because the issue is always scalability.
    1:30:19 I love the small farm thing, you know, but, you know, there’s only so many Napa counties, and there’s only so many – I mean, Montana’s got beautiful areas for cattle to graze and things like that.
    1:30:21 But we just don’t have the land, as you pointed out.
    1:30:26 And we don’t – it’s hard to do things properly at scale.
    1:30:27 That’s, I think, the fundamental issue here.
    1:30:29 But this sounds like it’s scalable.
    1:30:32 And I would push back on small farms to middle-sized farms.
    1:30:35 So really what we’ve got is gigantic mega farms.
    1:30:40 And this isn’t my area, so I’m speaking completely out of my wheelhouse right now.
    1:30:47 But if you look at the amount of corn and soy or potatoes or the way things are grown, they’re really inexpensive because they’re so huge.
    1:30:53 If you look at dairy in the U.S., dairy farms have been – in number have been going down and down and down.
    1:30:55 And the mega dairy farms are huge.
    1:31:00 So we have suicides in the dairy farmer community because of losing their family business.
    1:31:02 We have all kinds of – I’m sure you’ve heard this.
    1:31:08 This isn’t any mystery, but a lot of farming families are having a hard time getting their kids to take over.
    1:31:11 We have a lot of really old farmers in the U.S.
    1:31:12 I didn’t know this.
    1:31:14 I mean, it makes sense now that I hear it.
    1:31:18 Yeah, so we’ve got a brain drain because of sort of the get bigger, big out.
    1:31:24 We used to have diverse agroecology going on on farms, and they would have some livestock, and they would have some produce.
    1:31:30 And if there was any blight that happened, it didn’t wipe out the farm because they had other crops or other livestock to back that up.
    1:31:38 And at one point, there’s a guy named Earl Butts who said, ah, the military, the men are too weak to be in the military.
    1:31:39 We’re not getting enough calories.
    1:31:41 This goes back like more than 50 years.
    1:31:44 Plant corn or soy, fence row to fence row.
    1:31:46 Buy more land.
    1:31:50 Buy the huge combine machinery to plant this.
    1:31:51 Don’t be so diverse.
    1:32:01 And I know of one particular person at Stanford whose family had a farm, and the dad said, I don’t even want you to take over the farm.
    1:32:02 I’ve ruined the land.
    1:32:07 The biodiverse thing was great, but this monocropping thing has ruined it.
    1:32:09 Please go get another job.
    1:32:18 And so what my sense was is small farms aren’t enough to make a decent living, and farmers should make a decent living.
    1:32:19 Absolutely.
    1:32:23 The farmers and ranchers and fishers should make a decent living.
    1:32:27 So, again, out of my wheelhouse, but you mentioned small farms.
    1:32:29 I think the problem is mega farms.
    1:32:42 I think there’s something in the middle where you could make a respectable living, but would have to be a more diverse agricultural system than just corn or just soy or just a concentrated animal feeding operation.
    1:32:46 It had to be multiple crops, multiple livestock working together.
    1:32:56 These are new concepts to me in the sense that I’ve not heard before what the sort of tractable model is.
    1:33:07 But certainly these issues have been on my mind for a long time as, you know, it’s become clear that, you know, mega farms and factory meat.
    1:33:16 I mean, I don’t think anyone in the world would say that factory farmed meat like these, you know, cattle houses are good.
    1:33:19 I don’t think anyone would, except maybe even the people who own them.
    1:33:26 It just seems that what to do instead becomes excessively challenging.
    1:33:30 So I’m really grateful to hear about this chef’s program.
    1:33:34 I’m hoping that folks in the new administration will pay attention to this.
    1:33:42 They claim to be very interested in these sorts of issues, and they wield a lot of power to be able to make this kind of change possible.
    1:33:48 So were they to ask you to advise or help, would you be willing to do that?
    1:33:49 Things have become so partisan now.
    1:33:59 I’m just curious, like, are you willing to work with the new administration if they said, hey, listen, like, Gardner, like, we need your input.
    1:34:00 Would you, you know?
    1:34:01 Absolutely, and it wouldn’t just be mine.
    1:34:10 I’m having a blast at Stanford right now just because this new school of sustainability is interested in this, very much thinking of the farmers and the ranchers and the fishers.
    1:34:15 I mean, this really, the school of sustainability sort of grew out of the earth science school.
    1:34:23 And so a lot of those people have been working with land and water and air, and they’re always looking for that win-win across all sectors.
    1:34:24 So that’s one of them.
    1:34:24 Yeah.
    1:34:26 Let’s talk about protein.
    1:34:28 Oh, okay.
    1:34:29 Do we have six more hours or just four?
    1:34:31 No, but we’re going to make it simple.
    1:34:31 Okay.
    1:34:33 I’ll try.
    1:34:45 I’ll just start off by saying that I, and I would say essentially every guest that’s touched on nutrition, Peter Attia, Dr. Gabrielle Lyon.
    1:34:46 Stacey Sims.
    1:34:47 Stacey Sims.
    1:34:52 Lane Norton, who is degreed in biochemistry and nutrition.
    1:34:57 So he probably of those people has had the most formal training in nutrition and biochemistry.
    1:35:07 And several others have made a, what I consider a reasonable argument for, and try not to gasp here, Christopher.
    1:35:23 For one gram of quality protein, so high bioavailability, high protein to calorie ratio, one gram of that per lean pound of body weight.
    1:35:24 Not kilogram per pound.
    1:35:25 Per pound.
    1:35:27 Oh, and of lean body weight.
    1:35:28 Yeah, of lean body weight.
    1:35:30 Dr. Gabrielle Lyon is very precise about this.
    1:35:40 Sometimes her words get twisted when the media, the mainstream media, which is now no longer mainstream, talks about it, but they’ve contorted her words a little bit.
    1:35:50 It’s per pound of lean or desired body weight because that adjusts for this, you know, for body fat percentage, right?
    1:35:55 If you’re carrying a lot of muscle, it’s very different than if you’re carrying less muscle under a lot of fat.
    1:36:02 Even so, those numbers are pretty high compared to the numbers that you’ve written about.
    1:36:07 And it’s not per kilogram, it’s per pound, right?
    1:36:08 So I weigh 210 pounds.
    1:36:17 I loosely aim for somewhere between 175 and 215 grams of quality protein per day.
    1:36:21 So what are your thoughts about those recommendations?
    1:36:28 And then we’ll kind of go back and forth and hopefully come to some sort of conclusion that people can make their own decision about.
    1:36:28 Yep.
    1:36:29 Okay.
    1:36:36 So a super important fact, just to dive in right off the bat, is how much protein do you store if you ate in excess today for tomorrow?
    1:36:45 Like if you were just hedging your bets, how much of that 175 grams of protein do you think you applied to muscle?
    1:36:46 Very little.
    1:36:48 You’re not gaining muscle right now.
    1:36:48 I’m going to guess.
    1:36:50 You’re stable weight, stable muscle?
    1:36:51 Pretty much.
    1:36:52 I mean, maybe a little muscle here and there.
    1:36:55 But yeah, stable weight, stable muscle.
    1:37:01 So I would say very little is going to go into their sort of maintenance levels of protein synthesis.
    1:37:03 Anything that I stimulated by exercise, still very little.
    1:37:09 I’m perfectly fine with the idea that much of that protein intake is used as energy.
    1:37:19 In fact, I’m delighted with it because the conversion of that protein to energy is metabolically costly in a way that conversion of other caloric forms is less costly.
    1:37:25 I’m also happy with it because it tastes good.
    1:37:28 The meat I eat is very dense.
    1:37:36 The meat, eggs, et cetera that I eat is very dense in other nutrients like healthy fats, especially for fish or for things of that sort.
    1:37:38 And I have to eat something.
    1:37:40 I have a caloric need.
    1:37:42 And if I eat too many starches, I get sleepy.
    1:37:43 I feel lousy.
    1:37:45 I don’t tolerate dairy.
    1:37:46 I love fruits and vegetables.
    1:37:51 But if I eat too many fruits and vegetables, I feel lousy because my gut can only take so much fiber.
    1:37:58 And that’s what’s worked for me because it basically establishes all the things that I’m looking for, right?
    1:38:03 I want enough fiber but not so much that I’m bloated or gassy or not feeling well or I have to run to the restroom all the time.
    1:38:10 I want enough protein for – protein synthesis and to cover any, you know, exercise-induced needs.
    1:38:12 But I also like the way it tastes.
    1:38:13 Yeah.
    1:38:14 And I like what it brings with it.
    1:38:16 And I source it from quality sources.
    1:38:24 So it’s hard for me to punch a hole in that argument and I like rice as much as the next person.
    1:38:27 But if I eat two big bowls of rice, I feel like garbage.
    1:38:36 If I eat one bowl of rice with a nice little piece of grass-fed meat and a big salad and some vegetables and some berries for dessert, I feel like a king.
    1:38:36 Yeah.
    1:38:37 So –
    1:38:37 That’s pretty good.
    1:38:38 Yeah.
    1:38:39 Where am I going wrong with one gram?
    1:38:44 Because the recommendations that I’ve seen in your papers and others are much, much lower.
    1:38:46 So I’m not sure if they’ve been my recommendations.
    1:38:49 Part of it is just sort of pointing out protein 101.
    1:38:53 There’s some myths here that are pretty ridiculous.
    1:38:53 Okay.
    1:39:00 So if we were to start at the beginning and if I go too far down the rabbit hole, feel free to stop me.
    1:39:02 I got my PhD at Berkeley.
    1:39:09 Part of the dietary recommendations for protein were established by Doris Calloway and Shelley Morgan at Berkeley.
    1:39:13 In Morgan Hall, the fifth floor is called the penthouse.
    1:39:25 And in the days of the Vietnam War, conscientious war objectors were allowed out of the war if they would be study participants and go up in the penthouse where they put on blue zoot suits every single day.
    1:39:28 And there was a kitchen facility up there and there were beds.
    1:39:31 And they were not allowed to leave for months at a time to do this study.
    1:39:42 And they did what are called nitrogen balance studies, which today the protein community despises and says this is a horrific way to determine protein needs.
    1:39:44 But in the day, it was super clever.
    1:39:50 So picture that you’re 50, 60, 70 years ago, however long ago it was now.
    1:39:54 Protein is the main source of nitrogen in your body.
    1:40:01 If you were to do one of these bomb calorimeter things that blew up and burned your whole body, minerals would be left.
    1:40:02 You can’t get rid of minerals.
    1:40:04 And nitrogen is in that list.
    1:40:11 And so you can actually do a nitrogen analysis of food that you’re eating and it’ll tell you how much protein is in the food.
    1:40:29 And if you were to be in a blue zoot suit all day and collect your poop, your pee, your nasal blowings, the hairs that came off, the skin sloughing, the fingernails, if you captured everything that left your body, you would know how much protein you had eliminated during the day.
    1:40:43 So somebody came up with this idea for a nitrogen balance study and they took these conscientious war objectors and put them in these suits for months and they lowered their protein to zero, at which point they realized, wow, this is fascinating.
    1:40:52 The losses that you have from protein decrease as you lower your protein to zero because your body realizes you need to be more efficient with what you had.
    1:40:58 And then they raised the dietary protein level back up until they were in balance.
    1:41:02 So the amount of protein leaving the body was the same as the amount going in.
    1:41:05 And they said, this is the protein requirement.
    1:41:10 It’s the amount that will replace your losses in this group of people.
    1:41:13 And it wasn’t just Morgan Hall and the penthouse at Berkeley.
    1:41:16 It was multiple other groups were doing this in other places.
    1:41:20 And they pulled all their data and said, this is, and there’s a range.
    1:41:24 And some people need more and some people need less.
    1:41:26 And let’s pretend it’s a normal distribution.
    1:41:27 It isn’t quite.
    1:41:34 But after all this, they came up with what would be an estimated average requirement for this population that we’ve studied.
    1:41:44 And this bizarre prison, incarceration, food manipulation thing with this clever idea focusing on nitrogen just because it’s so unique to protein.
    1:41:53 And they came up with 0.66 grams of protein per kilogram body weight per day.
    1:41:55 Not the, yeah.
    1:41:58 And this is the estimated average requirement.
    1:41:59 Okay.
    1:42:01 Now let’s do some super simple math.
    1:42:12 Let’s say, if you told the American public, now they’ve done this bizarre, disgusting task, this is how much everybody requires this estimated average requirement.
    1:42:16 And therein after, everybody got exactly that much protein.
    1:42:22 What proportion of the population would be deficient at that level if they pick the average requirement?
    1:42:24 Half.
    1:42:26 By definition, that’s only the average.
    1:42:28 Half of the people are above average.
    1:42:40 So the recommended daily allowance of protein is set at two standard deviations above the value determined by this disgusting nitrogen balance test decades and decades ago.
    1:42:45 And I understand that the community of protein fanatics doesn’t like that.
    1:42:47 That’s not an optimal protein.
    1:42:49 It’s like a minimal protein requirement.
    1:42:50 Okay.
    1:42:52 So I totally buy that argument.
    1:42:59 But I think the first thing that people get wrong is they think that that old method is recommending the average requirement.
    1:43:01 And it’s not.
    1:43:02 It’s got a safety buffer.
    1:43:13 It’s got two standard deviations built on top of it so that if everybody got that 0.8 grams per kilogram body weight per day, 2.5% of the population would be deficient.
    1:43:19 And not only would 97.5% of the population meet their requirement, they would exceed it.
    1:43:25 If you drew the graph, right, you’re seeing the line, this whole group would exceed it and this group would not meet it.
    1:43:29 And this group would get just a small sliver would get what they needed.
    1:43:31 Thank you for that clarification.
    1:43:34 I have a couple of questions I know are popping up for people.
    1:43:37 I just would like to tick off if we can.
    1:43:39 Who were these subjects?
    1:43:41 Was it men and women?
    1:43:43 These were conscientious objectors.
    1:43:46 So I would presume at that time we weren’t sending women to Vietnam.
    1:43:47 So it would be just men.
    1:43:47 Good point.
    1:43:49 So this is just at Berkeley.
    1:43:51 So other people were doing this too.
    1:43:52 It wasn’t just this one group.
    1:43:54 And I don’t know who the others were.
    1:43:54 Got it.
    1:43:56 I just remember that I got my PhD at Berkeley.
    1:43:59 And it’s like as soon as I got there, people said, do you want to see the penthouse?
    1:44:01 I said, what the F is the penthouse?
    1:44:07 Oh, the penthouse is where Doris Calloway and Shelley Morgan figured this out.
    1:44:09 And like, this is a famous thing.
    1:44:14 So, you know, they took great pride that part of that came from their work at Berkeley.
    1:44:17 And they had to call it the penthouse to get people up there because what happened in there
    1:44:18 sounds anything but pleasant.
    1:44:20 Yeah, it was unpleasant.
    1:44:21 Yeah, at least for the Berkeley study.
    1:44:25 These guys are up there, guys and gals are up there.
    1:44:25 They’re in these suits.
    1:44:26 They’re collecting everything.
    1:44:28 They’re not exercising.
    1:44:31 They’re not breathing fresh air, presumably.
    1:44:34 They’re not – are they walking around?
    1:44:36 Are they getting even like a couple thousand steps a day?
    1:44:38 I mean, my concern is that –
    1:44:39 Oh, absolutely.
    1:44:40 Yeah, they’re concerns.
    1:44:43 My concern is that they turn them into mice, essentially.
    1:44:48 And as somebody – listen, I’ve published work on mice, rats.
    1:44:54 I no longer do this, but non-human primates, something that I have no interest in doing anymore.
    1:44:58 And the other primates, us, humans.
    1:45:01 And I know how hard it is to do a well-controlled study.
    1:45:02 It’s extremely difficult.
    1:45:06 So I understand why they did this, but then it becomes a very artificial circumstance.
    1:45:20 Now, the buffering with two standard deviations above this nitrogen balance amount, I think that’s something really important to double-click on for people because most people hear, oh, it was just the minimum amount required to maintain nitrogen balance.
    1:45:23 But in reality, it’s much higher than that.
    1:45:24 So that was the first one.
    1:45:27 I feel like that’s a misperception that that was the average requirement.
    1:45:32 All the points you made are dead-on, critical, important.
    1:45:32 Okay.
    1:45:37 Then the second one is where do you store it if you’ve eaten in excess?
    1:45:47 Because the fact is right after that – I had a debate with Stu Phillips at one point on Simon Hill’s podcast because we had exchanged some Twitter things and said, oh, my God, they disagree.
    1:45:48 They should have a debate.
    1:45:50 Is Stu Phillips like a carnivore guy?
    1:45:57 No, Stu Phillips – I’m sorry – is an exercise – he’s super great at exercise studies at McMaster University.
    1:45:58 Okay.
    1:46:08 And after we actually emailed one another, not just tweeting however many characters you get on Twitter, said, oh, my God, we actually agree on most things.
    1:46:14 And the reason we agreed is we have national data on what the protein intake is of Americans.
    1:46:18 So forget the protein bars and the protein powders and everything else.
    1:46:20 The average American doesn’t do that.
    1:46:28 And the average intake is like 1.2 grams per kilogram body weight per day or higher.
    1:46:29 Of quality protein?
    1:46:31 Just food.
    1:46:32 So just food.
    1:46:33 So let’s stop here.
    1:46:34 Just food.
    1:46:37 So the fun thing was that Stu and I got together.
    1:46:41 I said, you know, Stu, you hate that 0.8 grams per kilogram body weight.
    1:46:50 And you’re saying people should have 1 gram per kilogram body weight or maybe even 1.2, which would be – 1.2 would be 50% higher than 0.8.
    1:46:52 That’s the average American intake.
    1:46:54 And he said, well, that’s true, too.
    1:47:02 So he hates the 0.8, but he realized it’s almost an irrelevant number because most people get more than that.
    1:47:08 I just served on the dietary guidelines advisory committee and we looked at those same data and it’s still true.
    1:47:16 Americans eat more protein than the RDA on a general basis without trying, without knowing about it.
    1:47:18 It’s just in more foods than you think.
    1:47:25 So the second issue is, well, if so many people are eating more, is there anything bad about the extra?
    1:47:27 Like what do you do with the extra?
    1:47:34 And so there’s sort of infinite capacity to store fat in your body.
    1:47:34 You probably know this.
    1:47:37 In your belly, in your butt, in your underarms, everywhere.
    1:47:40 There’s limited capacity for carbohydrate store.
    1:47:46 You can store – I actually heard Gabrielle Lyons talk about how much is in your liver and how much is in your skeletal muscle.
    1:47:54 But if you are a marathon runner in four hours after 20 miles or so, you bonk because you’ve exhausted all your carb stores.
    1:48:00 You can exhaust all your carb stores in four hours where it would take days and days and days with fat.
    1:48:03 But there is no storage depot for protein.
    1:48:08 At the end of the day, if you ate more than you needed, you’re not storing any for the next day.
    1:48:09 It’s not in your big toe.
    1:48:10 It’s not in your spleen.
    1:48:11 It’s not in your liver.
    1:48:13 It’s nowhere.
    1:48:19 After you made all the enzymes, hormones, hair, fingernails, and muscle tissue that you wanted, you break off the nitrogen.
    1:48:22 You have to eliminate that as ammonia in your kidney.
    1:48:32 And you turn the carbon skeleton into carbs, which if we do get back to the keto diet is throwing the meat eaters on the keto diet out of ketosis
    1:48:37 because you just turned the protein you were eating to avoid the carbs into the carbs that you were avoiding.
    1:48:39 But we won’t go there.
    1:48:42 For the moment, we’ll just say, there’s no place to store it.
    1:48:45 So you’re not really getting any benefit about it.
    1:48:51 I was very interested to hear you just say you’re fine eating the protein for the calories, the energy.
    1:48:54 Well, because I need a certain amount of calories.
    1:48:57 I would also – and I’m not just playing devil’s advocate here.
    1:49:05 I feel, first of all, lucky that at a very young age, I started paying attention to what I ate for – not in a neurotic way.
    1:49:07 I just did that.
    1:49:14 And I will say that when you have a certain amount of caloric need, everyone does, you ask, where is it going to come from?
    1:49:22 And, you know, you eat enough vegetables, great, but it’s hard to get your ration of calories.
    1:49:22 Yeah.
    1:49:23 Fruits.
    1:49:25 Quality protein.
    1:49:31 So I’m referring to that as, you know, let’s just put the – tastes good to you.
    1:49:39 So, you know, beef, fish, chicken, eggs, and I guess for the vegetarian, some combination of like beans and rice, that type of thing.
    1:49:41 We get enough leucine, this sort of thing.
    1:49:47 But the key thing I believe is that you can – that one – I’ll just speak from my own experience.
    1:49:49 I can eat those and feel satiated.
    1:49:50 Uh-huh.
    1:49:54 Most starches on their own don’t taste good.
    1:49:54 Fair.
    1:49:55 Enough.
    1:50:04 I mean I like oatmeal with some salt and some cinnamon, but most starches don’t taste good on their own unless you add lipids.
    1:50:04 You add fats.
    1:50:11 And so I would argue that most people are struggling with too much body fat because they overeat starches combined with fats.
    1:50:11 Yeah.
    1:50:15 Not because they overeat steak or they’re overeating – it’s not the hamburger.
    1:50:21 It’s the hamburger bun that includes sugar, the cheese, and then the – and we didn’t even – we don’t even need to talk about sugary soda.
    1:50:23 It’s just kind of a duh now.
    1:50:25 It’s loaded with all sorts of things that aren’t nutritious.
    1:50:30 So I think that the key issue with this – you pointed to this idea.
    1:50:42 I’m not trying to protect the protein crowd, but I think that one of the reasons that they are proponents of one gram per pound of body weight roughly or lean body weight is that we need to eat something.
    1:50:53 We ideally should eat something that tastes good, that provides some nutrition for us, and that is not something that requires a bunch of other things in order to make it palatable.
    1:51:05 And, you know, I love fruit, but you can’t just live on fruit, you know, and I love vegetables in their raw form, but they taste better with some olive oil on them.
    1:51:09 It doesn’t take much to make a vegetable taste really good because I love vegetables.
    1:51:11 Same for fruit.
    1:51:13 I’ll eat them on their own all day.
    1:51:21 But the starches are a problem because of the, quote-unquote, requirements and preferences they bring with them.
    1:51:23 The problem isn’t a loaf of sourdough bread.
    1:51:27 The problem is the immense amounts of butter and olive oil get sopped up and brought down with it.
    1:51:30 Most people, I would argue, are overweight not because they eat too much protein.
    1:51:32 That’s the point I’m trying to make.
    1:51:32 Okay, fair.
    1:51:39 But, okay, so weight is a little separate issue, and if you’re getting that for meat, you’re getting more saturated fat and not fiber.
    1:51:44 And we’re destroying the planet with the amount of meat and the kind of meat that we’re getting right now.
    1:51:46 But parking lot for now.
    1:51:48 Unless it’s sustainably sourced.
    1:51:52 Which is such a small proportion of meat grown in the U.S.
    1:51:53 It takes attention.
    1:51:54 It takes attention.
    1:51:57 Most people cannot access that right now.
    1:51:57 Unfortunately.
    1:51:59 I completely agree with you there.
    1:52:01 So that is a great comment.
    1:52:03 I would love it if we went there.
    1:52:04 Okay, but let me move on.
    1:52:06 So one was the two standard deviations.
    1:52:08 Two is there’s no place to store it.
    1:52:10 You’re going to convert it to something else.
    1:52:12 And three is your quality thing.
    1:52:14 So here’s another myth that we need to bust.
    1:52:20 So the myth part is that plants are missing amino acids.
    1:52:22 They’re not complete.
    1:52:30 I’m sure everybody listening today has heard quinoa, the only plant with all nine essential amino acids.
    1:52:31 Bullshit.
    1:52:36 So I don’t know if you can look at my paper in your podcast or show it.
    1:52:37 And I have it on my computer.
    1:52:39 You can provide links on the show note captions.
    1:52:42 So we wrote a paper in 2019.
    1:52:44 And this actually was pretty fun for me.
    1:52:46 It came from working with the chefs.
    1:52:50 The chefs were working on that protein flip idea that I mentioned earlier.
    1:52:52 And they were a little worried.
    1:52:55 They said, what is the thing about the plants missing the amino acids or being incomplete?
    1:53:03 And so I knew a lot about this, but to make a slideshow for them that day, I did something I had never done before.
    1:53:11 And I got a whole bunch of foods and I plotted out the amounts of every single amino acid in the food in the proportions they were in.
    1:53:25 If you looked at that 0.8 grams per kilogram body weight per day, and if you thought that exceeded the needs of some people, it’s plausible that a lot of people, by that calculation, need 40 grams of protein a day, which sounds, I’m sure, very little.
    1:53:28 And I’m only bringing that up because there’s 20 amino acids.
    1:53:37 And I would assume the average person would think, well, if I needed 40 and there’s 20 amino acids, I would need two grams of every amino acid.
    1:53:39 And that is totally not the way it works.
    1:53:42 It actually works more like the board game of Scrabble.
    1:53:49 So when you’re drawing, there’s 100 Scrabble letters in the bag, and there’s 26 letters in the alphabet.
    1:53:52 And it almost seems like there would be four of each letter in the bag.
    1:53:55 But you all know there’s only one Z and one Y and one X.
    1:53:57 I mean, there’s two Ys.
    1:54:01 But there’s a crap ton of Es and Ns and Rs, and your amino acids are just like that.
    1:54:06 So you need a crap ton of lysine and leucine, and you need very little methionine or cysteine.
    1:54:09 So it was really fun in putting these graphics together.
    1:54:13 I said, here’s eggs, here’s beef, here’s salmon, here’s pork.
    1:54:17 Get ready, because I’m going to show you beans and rice and grains and fruit.
    1:54:21 And I’m focusing on proportion.
    1:54:26 I will say per calorie meat has more protein than plants, just in terms of calories.
    1:54:32 But proportion-wise, one of the myths is the missing amino acids or the incomplete ones.
    1:54:38 Because if you make a graphic out of this, you will see all plants have all goddamn 20 amino acids.
    1:54:40 They all have lysine.
    1:54:42 They all have methionine and cysteine.
    1:54:46 And the idea that they’re missing is wrong.
    1:54:52 The idea that you have to complement your beans and grains is wrong, unless you’re getting very little protein.
    1:54:55 At that point, it is important to complement them.
    1:54:59 But it’s really not hard to get a lot of amino acids.
    1:55:02 You mentioned the quality of your protein.
    1:55:07 If you’re getting 175 grams of protein a day, quality doesn’t matter who you like.
    1:55:14 You match your needs at 60 or 70 grams, and I think you’re converting the rest to carbs.
    1:55:17 Sorry to interrupt you, but I’m going to do it intentionally.
    1:55:26 The idea is to get, when I say quality, is to get the protein that one seeks without overdoing caloric intake.
    1:55:29 That gets tough with starches.
    1:55:29 Okay.
    1:55:30 Very tough.
    1:55:36 I mean, a half a bowl of rice is not very satiating, at least for me.
    1:55:42 I’ll take a quarter of a bowl of steak over two bowls of rice to survive on now and forever.
    1:55:44 Yeah, and I wouldn’t go with the grains.
    1:55:46 The grains are only like 10% protein.
    1:55:47 Beans are 20%.
    1:55:49 Soybeans are like 40%.
    1:55:55 And actually, the amino acid profile of soy is better than any other beans.
    1:56:00 So the Asians who were doing soy milk, tempeh, tofu for so long, pretty smart.
    1:56:07 But actually, there’s an interesting issue in the U.S. compared to other countries in the world is how few beans we eat.
    1:56:08 And beans are super versatile.
    1:56:17 So you’ve got red-red in Ghana, and you’ve got hummus in the Mediterranean, and you’ve got tacos and burritos and things in Latin America.
    1:56:19 Or it’s Indian.
    1:56:21 You’ve got dals and lentils and things like that.
    1:56:27 That whole legume family is the best source of quality protein for the plant eaters.
    1:56:35 And so it’s really a shame that sort of the quality thing is like, oh, plant foods don’t have quality protein.
    1:56:36 They’re missing amino acids.
    1:56:41 So if I can add that to the pool, so the two standard deviations, no place to store it.
    1:56:46 And plants are better sources of protein than most people think.
    1:56:48 And so that’s why there are vegan bodybuilders.
    1:56:57 You can win a gold medal in a bodybuilding competition strictly on plant proteins because they’re not missing.
    1:57:01 So if I could just help dispel that myth, they’re not missing.
    1:57:02 They’re not absent.
    1:57:06 There is something to the proportions of protein.
    1:57:11 So if you were to see the grid of the heat map of amino acids that I’ll share with you later.
    1:57:16 I looked at this prior to this, and I will say that the proportions of let’s just concentrate on leucine perhaps.
    1:57:21 Since most listeners will be familiar with leucine as kind of the critical one for muscle building.
    1:57:23 I’ve got that in air quotes for those just listening.
    1:57:28 How do the different sources for protein play out in that case?
    1:57:30 Almost identical, all the way down the list of foods that I have.
    1:57:33 Leucine is not a problem in plant food.
    1:57:40 The problem in plant food is it’s low in lysine for grains and it’s low in methionine for beans.
    1:57:44 They’re actually called limiting amino acids because they would run out.
    1:57:47 If you only ate grains or you only ate beans, they would run out first.
    1:57:49 And then you’d be screwed.
    1:57:53 You can’t actually substitute another amino acid for a hormone or an enzyme.
    1:57:57 You have to have all the amino acids in the proportions you want.
    1:58:04 And that’s where the complementary thing came in because grains, although they’re low in lysine, are a little high in methionine.
    1:58:07 And beans, which are low in methionine, are a little high in lysine.
    1:58:12 If you ate them together, it would be closer to the proportions in meat.
    1:58:13 It’s still meat would still be better.
    1:58:20 It has like, because animals are animals and we’re animals, the proportions are perfect in animals.
    1:58:26 But what most people in this conference where I presented to, the chefs, they’re like jaws were on the floor.
    1:58:30 Like seriously, the proportions are that similar?
    1:58:34 God, that is mind-boggling that they’re that similar.
    1:58:35 I realize they’re not perfect.
    1:58:40 Was this made equivalent for calories or was it 100 calories of beans?
    1:58:41 No, this is proportion.
    1:58:42 This is proportion.
    1:58:43 Proportion.
    1:58:53 But if I took, let’s just say 100 calories, which just for sake of example, and we took your chart, which shows, and I, again, I looked at this prior to our conversation today.
    1:59:03 And it did hit me square in the face that like all these plant sources have a lot of, they have all the different amino acids that beef does in different proportions, but they have them.
    1:59:08 But if we said, okay, now we’re going to make that chart for 100 calories of food.
    1:59:14 So it’s either 100 calories of ribeye or 100 calories of red beans or 100 calories of quinoa.
    1:59:29 So it shows, like for black beans, two and a half cups would be 40 grams of protein.
    1:59:39 For soybeans, like 20 cups of rice, like 20 cups of rice would be 40 grams of protein.
    1:59:45 But if you put the different plant sources together, broccoli is actually oddly a good source of protein.
    1:59:48 Can we use that protein or this is just what?
    1:59:48 All of it.
    1:59:49 Oh, yeah.
    1:59:52 Because bioavailability gets lumped into quality protein.
    2:00:02 So there are these charts, right, that say that, you know, egg is the near perfect protein or beef is the near perfect protein because of the bioavailability.
    2:00:09 Our ability to use the amino acids as opposed to the amino acids being bound up by fiber or somehow not accessible.
    2:00:10 Yeah.
    2:00:15 So in my field, that term would really mean digestibility and absorbability.
    2:00:24 And so at the level of protein and carbs and fats, humans eat, get like 80 to 85 to 90% of everything.
    2:00:27 It’s not like 20% and 80%.
    2:00:33 Even if it’s plants bound in fiber, you’re getting 80% of the protein absorbed.
    2:00:37 And then it’s a question if the proportions are correct.
    2:00:43 So if you’re losing a little bit from not absorbing at all, and if the proportions aren’t perfect,
    2:00:45 that’s where meat comes out on top.
    2:00:46 Absolutely.
    2:00:52 So some colleagues and I wrote a paper called Modernizing the Definition of Protein Quality,
    2:01:01 which is technically always been on amino acid proportions and availability of digestion and absorption.
    2:01:02 And meat always wins.
    2:01:07 And we said, that’s fine, but nobody in the U.S. is deficient in protein.
    2:01:11 I go and talk at conferences all the time and I say, oh, you’re all physicians.
    2:01:14 How many of you have a vegan or a vegetarian in your practice?
    2:01:15 All their hands go up.
    2:01:16 They have some.
    2:01:20 I say, how many of you ever in your entire career treated anyone for protein deficiency?
    2:01:22 And no one’s hand has been up to this day.
    2:01:26 No one has treated them for protein deficiency.
    2:01:29 Short of caloric deficiency or other things that are going on.
    2:01:34 It’s not an isolated protein deficiency because they’re vegetarians or vegans.
    2:01:42 And so our definition included environmental impact and the other nutrients that come with meat that don’t come with plants.
    2:01:55 And so when we created a scale that said chemical amino acid composition and bioavailability and impact on the planet and the other nutrients that come with it are absent, plants and animals are the same.
    2:01:57 We sort of neutralized it.
    2:02:02 I’d like to take a quick break and acknowledge one of our sponsors, Levels.
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    2:03:19 I really appreciate all that information.
    2:03:21 Very illuminating.
    2:03:27 And I’ll just remind myself and everyone that I love vegetables.
    2:03:30 In fact, these days, I’ll say this.
    2:03:39 For anyone listening, one of the great things about getting older is I actually eat less, but I just try and focus on eating quality food.
    2:03:46 And I just find that I don’t need to eat as much food to maintain my body weight and feel good and have energy.
    2:03:48 In fact, I’m eating less and less each year.
    2:03:51 Once I start eating, I like to eat.
    2:04:03 But I think one of the markers of health, in my opinion, is the ability to wait to eat or to, you know, to eat a slightly larger meal and not have it, you know, crater your sleep or something like that.
    2:04:06 Or to have some, you know, eat less one day and more the next day.
    2:04:09 And maybe we don’t need as much protein every day.
    2:04:19 I’ve played with this idea before of, you know, limiting the amount of protein I eat for a few days and then eating, you know, going to a barbecue and eating like two ribeyes, you know, and enjoying that more.
    2:04:24 I think we think of things in this very static way, like best thing to eat each day.
    2:04:32 And you also illuminate for us that, you know, there’s a lot of nutrition in beans and legumes and other plants.
    2:04:39 And again, I’m starting to explore this more and more because I’m not a great cook, but I love to eat when I do eat.
    2:04:45 And I do think there’s a real dearth of variety in the American diet that we can all work on.
    2:04:50 As long as we’re talking about meat, I’m going to pick on beyond meat a little bit.
    2:04:51 Sure.
    2:04:55 I think it’s the child of a Stanford professor that started this company, right?
    2:04:56 No, that’s impossible.
    2:04:57 Impossible.
    2:04:58 Then I’m going to pick on them both.
    2:04:59 I’m going to pick on them both.
    2:05:01 I don’t know these people.
    2:05:02 I have nothing against them.
    2:05:10 But I will say that I saw some pretty convincing arguments against these, for lack of a better word, artificial meats, fake meats.
    2:05:19 You put up the list of ingredients for beyond meat or impossible meat, and then you compare it to the ingredients in beef.
    2:05:25 And you don’t have to be a nutrition expert to say there’s a lot of ingredients.
    2:05:36 I mean, it reads like an encyclopedia of ingredients in the fake meat, which aligns with processed, which aligns with people’s notions of fake and bad for us.
    2:05:40 So that kind of hits any potential consumer square in the face.
    2:05:44 So just because there are a lot of ingredients doesn’t mean they’re all bad for you.
    2:05:51 But you mentioned earlier in the context of dyes and cosmetic additives, you know, a lot of things that can’t be pronounced that we’ve never heard of.
    2:05:57 I mean, I have a formal training in science, and half of the ingredients in that, in Beyond Impossible Meat, are completely foreign to me.
    2:05:58 No, not today.
    2:06:01 Go to the website right now and look at the ingredient list.
    2:06:04 Okay, well, initially it was overwhelming.
    2:06:06 Yes, they responded to that.
    2:06:07 Okay, great.
    2:06:09 And they’ve reformulated because of that.
    2:06:10 It’s quite clean.
    2:06:12 And let me go back to your meat.
    2:06:16 So in the ingredients in the meat, is there antibiotics?
    2:06:17 Is there hormones?
    2:06:18 Is there corn?
    2:06:19 Sure.
    2:06:20 Is there soy?
    2:06:25 So it’s a really easy argument to make when you slaughtered the beef and you took the kite, and here it is.
    2:06:26 It is only beef.
    2:06:29 That is not everything that went into it.
    2:06:44 So I actually am writing a book, and I have a chapter where I got some guy who had done this whole assessment of meat, and the list is longer than Beyond Meats, of all the things that went into the beef that you would find at the store to get that thing to market.
    2:06:47 So it’s an artificial argument.
    2:06:53 But just because the cow was fed something, how much of that is making it into the meat?
    2:06:55 Because the issue is, how much am I consuming?
    2:06:56 Right.
    2:06:59 But you would be concerned with all the things that went into making that meat?
    2:07:06 Unless it was sourced the way I would like, which is grass-fed, pasture-raised.
    2:07:07 Which is only 1% of the meat.
    2:07:08 Right.
    2:07:13 So that’s the point where I personally make an effort to eat grass-fed meat whenever possible.
    2:07:14 I do, you know.
    2:07:15 But the average person can’t.
    2:07:16 But they can’t.
    2:07:17 I totally acknowledge.
    2:07:20 So is the argument that Beyond and Impossible are the better option?
    2:07:41 And let’s set aside the cardiometabolic metrics, even though that’s very important, that it’s better in terms of quality of what you’re consuming, in terms of, I don’t know, sort of health status of the animal versus health status of what came out of the Beyond or Impossible factory.
    2:07:46 My contention here is, so two of my favorite sayings are, instead of what and with what.
    2:07:51 And so the instead of what, we did a study of Beyond Meat versus Red Meat.
    2:07:54 A bunch of people said, I can’t believe you’re saying Beyond Meat is healthy.
    2:07:56 Don’t you want them to eat the beans and the lentils and the other things?
    2:07:58 I said, I sure as hell do.
    2:08:00 For 30 years, I’ve been asking the people to eat more beans than lentils.
    2:08:01 And they’re not.
    2:08:03 They’re still having fast food hamburgers.
    2:08:06 We didn’t even use fast food hamburgers.
    2:08:08 We used, like, regenerative meat stuff.
    2:08:10 And we’ve got cardiometabolic benefits.
    2:08:17 I’m just saying, sort of, for the average American who has access to the meat that’s out there, Beyond Meat is healthier.
    2:08:27 If you had, so again, when I do a study, I have to have a preset number of outcomes and I have to have a defined exposure.
    2:08:36 So at the same dose, LDL cholesterol went down, TMAO went down, weight went down, blood pressure didn’t go up.
    2:08:38 So here’s sort of a funny little sideline.
    2:08:43 A lot of people were trashing them for being processed foods with high sodium.
    2:08:51 And what we found in the study was when we delivered raw meat and raw ground beef and patties, the participants salted them.
    2:08:53 I definitely salt my food.
    2:08:59 And so when we did it, the sodium was identical and the blood pressure was identical in the two groups in the study.
    2:09:03 So the sodium comment is fair that they have more sodium than red meat.
    2:09:11 But when you take this to people that are eating food, they salt it and it ended up being the same level of salt.
    2:09:15 So it’s not a fair criticism of the way people actually eat it.
    2:09:15 Yeah, I would agree.
    2:09:17 You swept their knees on that one.
    2:09:20 I’d like to talk about this study that you did.
    2:09:22 I think it’s called the twin study.
    2:09:23 Yes.
    2:09:32 Where, correct me for any errors here, but you basically gave twins, identical twins, the opportunity to follow one diet.
    2:09:34 Or was it a pure vegan diet?
    2:09:35 Vegan, totally vegan.
    2:09:36 Totally vegan diet.
    2:09:42 I’m going to tell you at the outset what my takeaway from that study was.
    2:09:42 Okay.
    2:09:44 And then I’m going to let you tell us what actually happened.
    2:09:45 I’m doing it in this order on purpose.
    2:09:50 My takeaway was, wow, what a cool study.
    2:09:57 You know, having studied rodents for years that are on the same genetic background, you’d love to be able to do this in humans.
    2:10:02 You studied humans with the same genetic, essentially the same genes, as close to it as possible.
    2:10:05 Identical twins, awesome study.
    2:10:12 And the takeaway, and forgive me, I’m not trying to pick on you or this study.
    2:10:23 What I grabbed from the news articles about this was at the end of the study, the group that followed the vegan diet said, great, a bunch of things improved.
    2:10:26 And, you know, but I don’t think I can stick to this.
    2:10:28 I’m not going to stick to it going forward.
    2:10:36 This was reported by Stanford media that the takeaway was that they thought it was great, but that they didn’t see themselves sticking with it, that it’s too hard to stay with.
    2:10:38 So that was my takeaway.
    2:10:40 It’s this adherence issue.
    2:10:47 Like, you know, if people, you can give people the ideal circumstance, but the question is, will they follow it in the real world?
    2:10:56 And that’s a tough one because we’re – but a critical question because what we’re talking about here is how to scale health, right?
    2:10:57 I mean, that’s why we’re here, right?
    2:10:59 We’re not here to argue beef versus vegetables.
    2:11:01 Frankly, I don’t care what you eat as long as it works for you.
    2:11:04 I know it works for me, but I’m willing to modify it based on the evidence.
    2:11:10 So the reason we sit down is to try and help people make better decisions on their health.
    2:11:13 And that was my takeaway.
    2:11:17 Now, tell me what the study was with a bit more detail.
    2:11:22 And if I’m completely wrong about this, like I like to think like any good scientist, I’m happy to be completely wrong.
    2:11:25 So let’s talk about the study, but let me address that up front.
    2:11:27 So none of those metrics are part of the study.
    2:11:29 There’s no follow-up in the study.
    2:11:31 No, this was interviews.
    2:11:31 This always happens.
    2:11:33 This was interviews with the participants.
    2:11:34 So that’s not scientific.
    2:11:36 No, but –
    2:11:37 That’s anecdotal.
    2:11:38 So I’ll tell you anecdotally –
    2:11:39 I mean, it was eight twins.
    2:11:40 How many twins were in this?
    2:11:41 22 pairs of twins.
    2:11:42 22 pairs of twins.
    2:11:47 And so each one was assigned to either omnivorous versus vegan?
    2:11:48 Yeah, they get randomized.
    2:11:48 Okay.
    2:11:53 So I will tell you that there was a Stanford media report on three pairs of twins.
    2:11:57 And one pair said, no, we went back to our other diet.
    2:12:00 One pair said, yeah, we’re both vegetarian now.
    2:12:03 And one pair was sort of in the middle of that.
    2:12:09 There’s another – two of the featured twins in the movie, Michael and Charlie, contacted us afterward.
    2:12:12 And the one who was omnivore said, we’re both trying to be more vegetarian.
    2:12:14 Can you give us more resources?
    2:12:15 So they shifted.
    2:12:15 Yeah.
    2:12:16 Okay.
    2:12:22 So two of the pairs that I know of that we had anecdotal follow-up with shifted more toward it.
    2:12:25 And one was intermediate and one just completely blew it off.
    2:12:28 That’s an N of four pairs out of 22, not science.
    2:12:31 I’m only going to answer it that way.
    2:12:33 My anecdotal evidence said some yes, some no.
    2:12:34 Great.
    2:12:35 No, and you would know.
    2:12:36 You ran the study.
    2:12:38 Yeah, and not part of the study.
    2:12:41 So let’s go back to the design because we can have some fun with this.
    2:12:43 And there’s a really fun part.
    2:12:53 I would love to have the chance to address a critique that we’ve received that’s part of the challenge of communicating this to the public.
    2:12:59 And it has to do with lean mass and DEXs, dual energy X-ray absorbed geometry.
    2:13:07 So the story starts with, this is all funded by a producer who comes to see us in 2021.
    2:13:19 And ask Justin Sonnenberg, the microbiome expert that you’ve had on your show, and I, if we would consider doing a study, the parameters being it had to be identical twins.
    2:13:22 And one arm of the study has to be vegan.
    2:13:24 His name is Luis Seho Yos.
    2:13:32 He got an Academy Award a decade ago for The Cove, which was a documentary about dolphin slaughter in Japan.
    2:13:34 Mercury-laden dolphins were being fed to school children.
    2:13:40 He also did Game Changers, which was elite athletes on plant-based diets.
    2:13:48 And he wanted to do another one to test out, like, the health of the diet, not in elite athletes, but in the general population.
    2:13:51 And he said, I have a donor who has the money, and I have a contract with Netflix.
    2:13:54 They like my idea.
    2:13:59 And it would have to be identical twins for the science of it.
    2:14:02 And one diet has to be vegan.
    2:14:03 Can you design a study?
    2:14:04 What would it cost?
    2:14:05 How long would it take?
    2:14:08 And he said, wow, that is fascinating.
    2:14:11 Identical twins is going to be a bitch.
    2:14:13 And he said, oh, no, no, I’m really going to, I’m totally going to help you.
    2:14:15 So I’m not going to hold you to the recruitment.
    2:14:18 We’ve already found a whole bunch of identical twins for you.
    2:14:20 And I said, well, wow, recruiting is the hardest thing.
    2:14:28 Okay, so we’re going to make a good vegan diet, and we’re going to make a good omnivorous diet,
    2:14:32 and we’re going to randomize each pair of twins one at a time to one versus the other.
    2:14:37 And we don’t have enough money to do this for a long time.
    2:14:40 We budget it out, and you have enough for like eight weeks of doing this study.
    2:14:45 And it would be important that people catch on to the vegan part quickly, the omnivorous thing they already do.
    2:14:46 So what about the other group?
    2:14:49 Ah, we’ll deliver food for the first four weeks.
    2:14:56 And then for the last four weeks, we’ll have them cook on their own now that they have enough ideas from having been fed for four weeks.
    2:15:00 And so that’s how it started to be designed.
    2:15:08 And we got blood and poop in the microbiome, and we got epigenetic data and telomere length and things like this, and adherence.
    2:15:10 And we have a whole new paper on adherence coming out.
    2:15:13 And so we randomized them.
    2:15:17 And as part of this, the producer kept asking for more and more things.
    2:15:20 And eventually we said, okay, we’re measuring a lot of stuff.
    2:15:24 We have blood and poop and genes, but we can’t measure anything.
    2:15:26 He says, I want dex, I want body composition.
    2:15:28 I said, I don’t have enough money.
    2:15:30 And he said, well, we’re going to go ahead.
    2:15:35 There’s four featured pairs that are going to be in the documentary that we selected ahead of time.
    2:15:39 And that means there’s 18 pairs that aren’t involved in the documentary.
    2:15:48 And we have this super studly Nimai Delgado, who is a medal-winning vegan bodybuilder, and he will train them.
    2:15:55 And so Nimai had access to the four pairs, the eight twins, and nobody else did it.
    2:15:57 And I actually never got those decks of data.
    2:15:59 It’s not even part of the study.
    2:16:06 Jumping to the end, when we finished this study, the vegans lost a little weight, more than the other group,
    2:16:10 and they lowered their LDL cholesterol, and they lowered their fasting insulin.
    2:16:17 In the main paper that got published in JAMA Network Open, on the side, because we measured a ton of crap,
    2:16:21 and now this has to be anecdotal and exploratory because it wasn’t the main outcome.
    2:16:24 LDL was the main outcome on clinicaltrials.gov.
    2:16:30 A group that does telomere length and epigenetic clocks published a whole separate paper,
    2:16:36 and the vegans, according to the biological clocks, were younger than their omnivorous twins,
    2:16:39 just eight weeks later, by epigenetic clocks.
    2:16:40 Not my specialty.
    2:16:41 How much younger?
    2:16:44 It wasn’t even, so you can’t even, it’s statistically significant.
    2:16:48 So it’s not like in eight weeks, you got four years younger.
    2:16:50 It’s more like statistically significant.
    2:16:54 And their telomere caps were longer in just eight weeks.
    2:16:56 Do you want to just remind people what that means?
    2:16:57 Sure, sure, sure.
    2:17:00 So on all our chromosomes, there’s sort of a hot,
    2:17:05 hot new topic, which is there’s these protective caps on the ends of our chromosomes.
    2:17:07 And as we age, they shorten.
    2:17:13 And some people are sort of looking at biological age versus chronological age,
    2:17:18 and it would be a good thing to have a longer telomere cap on the ends of your chromosomes.
    2:17:21 And I said, no way in eight weeks.
    2:17:21 They were.
    2:17:24 So both of those were statistically significant.
    2:17:26 And just as a side note, that’s a little bit fun.
    2:17:28 How familiar are you with altmetric scores?
    2:17:31 I mean, in terms of paper recognition.
    2:17:31 Yeah.
    2:17:37 So the altmetric score for the listeners is, my currency and yours as an academic is like,
    2:17:38 how many people cite our work?
    2:17:41 If no one cited it, who cares?
    2:17:43 And it takes a while.
    2:17:46 It could take like five or 10 years for people to cite your work.
    2:17:50 The altmetric score is all based on social and traditional media.
    2:17:53 So it appears the week that your paper comes out.
    2:17:54 And there’s some correlation.
    2:17:58 If you’ve got a lot of media coverage, it maybe will get cited later on.
    2:18:02 So the funny thing is, a good altmetric score, if you Google it, is 20.
    2:18:08 The JAMA Network open paper had an altmetric score of 2,000, the main paper.
    2:18:15 The biological clock, epigenetic data, and the telomere length had an altmetric score of 3,000.
    2:18:19 It was more widely broadcast than the main paper.
    2:18:24 The Sonnenbergs have another paper under review right now.
    2:18:27 And I can say this because it’s already been published preprint.
    2:18:30 The vegans had better microbiome results.
    2:18:36 And so now we’ve got cardiometabolic benefits, biological clock, telomere length,
    2:18:41 microbiome benefits on the twins who did this for 80 weeks.
    2:18:44 So those are the scientific results.
    2:18:45 And that was a strict vegan diet.
    2:18:47 Strict vegan versus…
    2:18:48 Not a single egg.
    2:18:49 Yeah.
    2:18:50 Versus omnivore.
    2:18:51 Okay.
    2:18:55 Now, part of this is, think, is my message, I want the whole world to go vegan?
    2:18:56 No.
    2:19:01 My idea is if I only have eight weeks, I need to make a big difference in these diets so
    2:19:04 that if I get a signal, I can see it in eight weeks.
    2:19:07 Would there be disadvantages or advantages to doing this?
    2:19:12 And part of the fun of this is, the producer approached us in 2021.
    2:19:18 He said, my contract with Netflix is, I’m going to release this on New Year’s Day when people
    2:19:22 are making their resolutions, not knowing the results ahead of time, 2024.
    2:19:28 And that means we would have to do this study in the first six months of 2022, analyze them
    2:19:34 all in the second half of 2022, let the producer film the participants in the study, and give
    2:19:35 them a year to edit it.
    2:19:40 So we did all this, fastest study we’ve ever run, actually.
    2:19:44 And he filmed a lot of other things, and we weren’t actually sure how much we would be
    2:19:46 in the docu-series.
    2:19:50 And it’s like holiday time, 2023, at the end of the year.
    2:19:54 And he says, there’s a showing of the Netflix thing, come.
    2:19:56 And I say, I can’t come.
    2:19:57 I’m not even available.
    2:20:01 So I never actually even saw it before it was released.
    2:20:08 And so I wake up in Hawaii in the first week of January, and my wife says, holy shit, you’re
    2:20:10 number three on Netflix.
    2:20:15 50 million people watched the docu-series in January alone.
    2:20:16 That’s a lot of people.
    2:20:18 Biggest impact anything I’ve ever done.
    2:20:21 I can’t tell you how many people said they changed their diet from watching the movie, but
    2:20:23 it also elicited criticisms.
    2:20:27 Anytime you get that many eyes on something, you’re going to get critiqued.
    2:20:33 It’s also a beautiful demonstration of how, you know, science and new form media are starting
    2:20:33 to intersect.
    2:20:40 And so this is really, I’ve actually been asked to do a whole bunch of talks now on health
    2:20:41 science communication.
    2:20:48 And when I get the chance to describe it, it’s pretty fun to look into, such as in the docu-series,
    2:20:51 the producer made a big deal of the DEXA data.
    2:20:57 And it seems odd that he made a big deal of it because the vegans that were featured,
    2:21:01 in particular, Michael and Charlie, one of them lost lean mass.
    2:21:03 The vegan lost lean mass.
    2:21:04 And who wants to lose muscle?
    2:21:05 That sucks.
    2:21:09 But that wasn’t even an average data point.
    2:21:10 That was one data point.
    2:21:15 It turns out Charlie moved three times during the eight weeks of the study, and he didn’t
    2:21:18 follow Nimai’s advice anyway.
    2:21:20 And he was having a hard time eating.
    2:21:22 So that’s why you have more than one person in a study.
    2:21:23 You have lots of people.
    2:21:25 Never saw those data.
    2:21:27 People saw it featured on Netflix.
    2:21:32 And the reason it was featured on Netflix, because then he got to show off Nimai, who’s this totally
    2:21:35 ripped, buff, vegan dude on there.
    2:21:39 But people saw that, ah, I saw the Charlie data.
    2:21:40 He lost lean muscle.
    2:21:43 Gardner, you are so unethical.
    2:21:45 You left that out of the JAMA paper.
    2:21:48 You are, you’re manipulative.
    2:21:53 I can’t believe you left data out of the paper to only show the things that were positive.
    2:21:56 And my response was, I wish he could have said.
    2:21:57 It was like only in the eight people.
    2:21:59 I never saw the data.
    2:22:00 I didn’t have them.
    2:22:02 I reported all the data that I said I would report.
    2:22:04 So that’s sort of one.
    2:22:10 Yeah, that’s the challenge with merging with forms of media where there aren’t preset criteria.
    2:22:11 Yeah.
    2:22:12 That is true of social media.
    2:22:15 I mean, we’ve decentralized public health discussion.
    2:22:21 People no longer look to what’s coming, no longer just look to what’s coming from universities.
    2:22:27 The word expert doesn’t mean anything anymore because no one knows who to call an expert and
    2:22:29 who not to call it, who’s the better expert.
    2:22:30 The experts don’t agree.
    2:22:37 As soon as people heard the experts don’t agree enough times, they basically, that went
    2:22:44 from capital E expert to lowercase e to italicized to in quotes to what’s an expert.
    2:22:45 Now, I’m not saying science doesn’t matter.
    2:22:46 I’m a scientist.
    2:22:47 I care about science, obviously.
    2:22:51 But I think that new form media can be leveraged in both directions.
    2:22:56 And I will say that Game Changers did something very clever.
    2:22:59 I disagree with the conclusion.
    2:23:03 But, you know, you know what most people took away from Game Changers?
    2:23:04 The penis thing.
    2:23:04 The penis.
    2:23:06 The penis thing.
    2:23:07 I know.
    2:23:07 Right.
    2:23:09 Which is horrible science.
    2:23:09 Right.
    2:23:10 Which is not even science.
    2:23:11 It’s not even science.
    2:23:12 It wasn’t science.
    2:23:16 And anyone that knows anything about the relationship between, you know, nutrition and testosterone,
    2:23:20 testosterone and erections, by the way, it’s also important that estrogen levels be sufficiently
    2:23:22 high in men as well for libido.
    2:23:25 You know, it’s like there’s so many misconceptions about all of that.
    2:23:27 But what did they take away?
    2:23:35 They took away the penis stuff, which just speaks to the slippery slope of any kind of public health
    2:23:35 discussion.
    2:23:43 I would say you’re doing awesome given that people hear vegan and it’s going to make 90%
    2:23:48 of people kind of brace because they think they’re going to get an earful of a bunch of
    2:23:52 things that they should be doing and about how they’re evil because of all the animals that
    2:23:52 are being tortured.
    2:23:54 And look, again, factory farms, terrible.
    2:24:01 I just want to just say before I forget, earlier you used the term protein flip.
    2:24:04 I actually think that’s a great way to describe the diet because it includes it.
    2:24:08 I mean, you notice there’s nothing about plants in there and it has protein there.
    2:24:14 So I don’t know how many Google employees it takes to come up with a discussion where everyone
    2:24:19 can agree, but I’m putting in a vote for the protein flip diet because it also has a kind
    2:24:23 of a, it sets a conceptual idea of what you’re trying to do.
    2:24:24 You put the meat on the outside as opposed to central.
    2:24:26 So I’m voting for protein flip.
    2:24:30 I’m not sure I’m going to do it, but I like protein flip.
    2:24:30 Okay.
    2:24:32 That sounds really good.
    2:24:32 Okay.
    2:24:35 So we were never pushing the vegan diet as a whole thing.
    2:24:37 It was just like, this is the study design we have to do this.
    2:24:39 So another of their critiques comes from Peter Atiyah.
    2:24:44 And this is going to go back to a parking lot item from the beginning of our discussion when
    2:24:50 we were talking about ultra processed foods and the need in science to isolate a variable.
    2:24:52 Are you going to make me defend my good friend, Peter Atiyah?
    2:24:53 Sure.
    2:24:53 Yeah.
    2:24:54 Okay.
    2:24:59 So interestingly, when it came to those ultra processed foods, that was an important point
    2:25:04 because there’s 150 chemicals and in so many ultra processed foods, they’re in combination.
    2:25:10 So it’s really hard to call out one of them or identify one and then put them all together.
    2:25:11 So you’re right.
    2:25:14 At one level, science needs to be isolationist and reductionist.
    2:25:20 In the nutrition world, we’ve actually moved from nutrients to foods to food patterns.
    2:25:26 So one of the things that the Dietary Guidelines for Americans actually did 10 years ago was
    2:25:31 they said, God, you know, we’ve been praising fiber and we’ve been slamming saturated fat
    2:25:31 forever.
    2:25:36 And so if you say, hey, patient of mine, go get fiber and avoid saturated fat.
    2:25:38 It’s like, that’s not helpful.
    2:25:39 I go to the grocery store to buy food.
    2:25:45 And they say, ah, okay, go buy avocados and stop buying lunch and meats.
    2:25:47 Okay.
    2:25:48 That’s a little more helpful.
    2:25:52 And then what we would find is people heard about the Mediterranean diet and I’m going to
    2:25:57 be ridiculous here, but they’d have their egg McMuffin for breakfast and their Whopper for
    2:25:58 lunch and a Big Mac for dinner.
    2:26:01 And by their nightstand, they put a little jigger of olive oil and they chugged that before
    2:26:03 they went to bed and said, I’m Mediterranean.
    2:26:04 I don’t know if it was that extreme.
    2:26:10 But my point is, then they said, ah, so, you know, some people are gaming this sort of
    2:26:11 identifying a food.
    2:26:13 Maybe what we need to talk about is patterns.
    2:26:20 So there’s been a shift in the public health community in nutrition about dealing with patterns.
    2:26:24 So Peter called me out and he said, that vegan study is so stupid.
    2:26:26 He didn’t say so stupid.
    2:26:28 He said, it’s violated the principles of science.
    2:26:32 They not only manipulated the saturated fat, they manipulated the fiber.
    2:26:35 They didn’t isolate this.
    2:26:38 You have failed the basics of Science 101.
    2:26:46 The header of the critique for me was that I had compromised Science 101 by failing to isolate
    2:26:46 a single variable.
    2:26:48 Was this on YouTube or something?
    2:26:53 It’s in his post that he does wherever, I don’t know, is it LinkedIn or is it his letter?
    2:27:02 And the response is, if you were going to test a vegan diet versus an omnivore diet, it would
    2:27:10 have to be different in saturated fat and fiber, B12 and cholesterol, eggs and lentils.
    2:27:14 It would have to be different in many, many categories.
    2:27:20 And so to circle back to your original comment, good science has to isolate the variable.
    2:27:28 It depends if the question is the vegan diet versus an alternative pattern, then the variable
    2:27:30 you’re isolating is the diet pattern.
    2:27:34 And so it would have to be absent in meat and eggs and chicken and everything.
    2:27:36 And that doesn’t undermine the science.
    2:27:41 So I got crap for not publishing the DEXA data, which I didn’t have.
    2:27:43 Peter gave me crap for that.
    2:27:47 And I got one other piece of crap that I really addressed really well on Twitter.
    2:27:48 And I’m super proud of this.
    2:27:54 Somebody went to the supplement where many of the tables were because they didn’t fit in
    2:27:55 the main paper.
    2:28:01 And they saw the caloric distribution in the two arms during the feeding period and when they
    2:28:02 were eating on their own.
    2:28:08 And what they noticed was during the phase where we were feeding people and delivering food to
    2:28:11 them, the vegans were eating fewer calories.
    2:28:18 And the criticism on Twitter was when you fed them, you gamed the study by delivering less
    2:28:20 food to the vegans.
    2:28:24 They lost weight because you delivered, you under-delivered calories to them.
    2:28:27 And maybe all the differences that we’re seeing are just a caloric difference.
    2:28:29 They’re not the diet type.
    2:28:31 That would undermine the whole study.
    2:28:33 And it was great.
    2:28:34 I had the chance to respond.
    2:28:36 So I used to do a lot more on it.
    2:28:37 I don’t anymore.
    2:28:39 But I did tutorials back when it was Twitter.
    2:28:43 And I said, that is a great catch that you saw this.
    2:28:44 Thanks for going to the supplement.
    2:28:45 That’s pretty cool.
    2:28:46 So let me explain something else.
    2:28:52 So for the food company that delivered the food, we absolutely matched the caloric intake
    2:28:53 that we were delivering.
    2:28:57 But in a nutrition study, it doesn’t come with a gavage.
    2:29:01 You can’t cram the food down their throats.
    2:29:04 You have to let them eat what they want.
    2:29:06 So we didn’t actually publish what we delivered.
    2:29:09 We published what they said they ate.
    2:29:11 And they ate slightly fewer calories.
    2:29:14 And they lost a small amount of weight on the side.
    2:29:16 So good for you for catching that.
    2:29:18 But let me have the chance to show you this.
    2:29:23 And there’s actually another Twitter person named Dr. Tro who trolls me and gives me grief
    2:29:24 for some of my studies.
    2:29:27 And he wasn’t the one who critiqued me.
    2:29:28 It was someone else.
    2:29:31 And apparently he did critique me and I didn’t see it.
    2:29:36 And the next day, I got a Twitter video apology from Dr. Tro.
    2:29:40 He said, I read your response to the criticism.
    2:29:41 I admit I’m wrong.
    2:29:44 I retract my critique.
    2:29:46 This is one of the great things about social media.
    2:29:50 And if it could be more civil like that, it wasn’t even just a message.
    2:29:52 It was a video retraction.
    2:30:00 And to be fair, he said something the year before where I wrote back and said, this is
    2:30:00 so cool.
    2:30:01 We agree on this.
    2:30:04 I’m sure we don’t disagree on everything.
    2:30:05 Thanks for calling this out.
    2:30:09 And I want to call out you and agree that what you said I think is true.
    2:30:15 Let’s try to make this social media discourse more civil and more complete.
    2:30:22 That was almost better than doing the study for me was to see this social media exchange where
    2:30:24 we said, I sort of misunderstood that point.
    2:30:25 Thanks for clarifying.
    2:30:26 Wow.
    2:30:30 Now we can move on and deal with some of the real substantive differences that we have.
    2:30:31 Yeah.
    2:30:41 Having been involved in various online points of friction and subsequent relief, resolution,
    2:30:42 I should say.
    2:30:45 It’s a very satisfying feeling when that happens.
    2:30:47 In fact, that’s how Lane Norton and I got to know one another.
    2:30:49 He critiqued something I said.
    2:30:50 We disagreed about it.
    2:30:51 I wrote back.
    2:30:52 I invited him on the podcast.
    2:30:55 This happened in a discussion around cannabis.
    2:30:59 I did an episode on cannabis that I still hold to what’s in there.
    2:31:02 There was some critique from the cannabis research community.
    2:31:03 I invited the guy on.
    2:31:04 He came on here.
    2:31:05 We debated those things.
    2:31:10 Turns out the discrepancy in interpretation turned out to be relatively minor overall.
    2:31:12 That’s how science is done.
    2:31:20 Social media has that opportunity, but it has far more opportunity to just kind of cast stones
    2:31:21 over walls and that kind of thing.
    2:31:28 I’m glad you highlighted those points of rebuttal and resolution.
    2:31:36 I want to make sure that we talk about fermented food, but in the context of fiber also.
    2:31:40 I think by now everyone knows fiber is super important.
    2:31:47 Anyone that disagrees with that to me should see a neurologist because it’s just so very clear
    2:31:55 that if you follow the protein flip diet or the more meat, less vegetables, whatever, you need fiber.
    2:31:57 It’s anti-cancer.
    2:31:58 It’s pro-digestion.
    2:32:00 It’s all sorts of great things.
    2:32:03 But you did the study with our colleague, Justin Sonnenberg.
    2:32:05 I love, love, love this study.
    2:32:09 And there’s some interesting footnotes about fiber in there, but maybe you could just highlight
    2:32:12 the top contour of the study for people.
    2:32:20 And I will say this study convinced me to eat low sugar fermented foods every single day.
    2:32:21 Nice.
    2:32:22 And I have been ever since.
    2:32:27 And I recommend that to everyone who asks me for health advice.
    2:32:31 I think it’s extremely important and effective.
    2:32:32 Okay, cool.
    2:32:33 Love this study.
    2:32:34 Love the Sonnenbergs.
    2:32:39 Justin and Eric are two of the greatest scientists that I’ve ever worked with.
    2:32:41 They’re practical.
    2:32:43 They’re very rigorous scientists.
    2:32:47 So we, there’s a little backstory that’s kind of fun.
    2:32:50 Much as this is the first time I’ve met you, even though you’re at Stanford, Justin and I
    2:32:51 had never met at Stanford.
    2:32:56 And we went to a conference in Seattle and met one another because we were presenting after
    2:33:01 one another and he said, oh my God, Christopher, I just saw your presentation where you showed
    2:33:03 how much you change people’s diets.
    2:33:09 I have colleagues who told me never to go near humans, like only do mice because humans are
    2:33:11 a pain in the ass and I’m terrified of humans.
    2:33:16 I was only going to do mice, but all the stuff I find in mice looks like it’s diet related.
    2:33:18 And I said, oh, poop is icky.
    2:33:21 I do not want to do poop, but I fear poop.
    2:33:25 If you fear humans and I fear poop, we could get together.
    2:33:28 And he said, great, let’s do some stuff together.
    2:33:29 What should we do?
    2:33:32 And he really found fiber to be the big deal for his mice.
    2:33:35 And he said, let’s do a fiber study with humans.
    2:33:40 And I said, ah, it seems like the public is really confused about probiotic and prebiotic,
    2:33:45 probiotic being live bacteria and prebiotic being the fibers that feed them.
    2:33:47 And I heard him say this on your show.
    2:33:53 So if anybody saw this show, your podcast with him, he said, all right, we’re just going to
    2:33:56 humor you and we’re going to have a fermented food arm, not just a fiber arm.
    2:34:02 So we’ve got 18 people to eat as much fiber as humanly possible and 18 people to eat as
    2:34:03 much fermented food as humanly possible.
    2:34:06 And so we didn’t actually set an upper limit on these.
    2:34:07 We just said more.
    2:34:12 You need to, we’re only going to do this study for four weeks of ramp up.
    2:34:16 So you can get accustomed to this new stuff in your diet and then six weeks of maintenance.
    2:34:20 And then we’ll even go back four weeks later after the study ends and see how you’re doing.
    2:34:26 And we will look at the microbiome to see if we can change the diversity of the microbiome,
    2:34:28 the characteristic of the microbes that are in there.
    2:34:34 And we’ll go to this human immune monitoring center that Mark Davis, an immunologist, runs
    2:34:35 at Stanford.
    2:34:37 And we’ll look at multiple measures of inflammation.
    2:34:40 So we did it.
    2:34:45 We got, we got the people randomized to fermented food who previously had been eating less than
    2:34:49 half a serving a day to get six servings a day on average.
    2:34:54 And I will pause just for a moment there in case that seems obscene.
    2:35:00 So picture that one bottle of kombucha that I have right under the table here is two servings.
    2:35:01 It’s only 50 calories.
    2:35:06 And a serving of sauerkraut or kimchi is likewise very few calories.
    2:35:07 It’s mostly just cabbage.
    2:35:11 So actually six servings a day was about 300 calories a day.
    2:35:14 It’s not like most of their food was fermented.
    2:35:19 But given that they hadn’t eaten any fermented food hardly at all before, six servings a day
    2:35:20 was a lot.
    2:35:23 Yogurt, kefir, kombucha, kimchi, and sauerkraut.
    2:35:25 Those are the five main things.
    2:35:26 Low sugar fermented foods.
    2:35:27 Yeah.
    2:35:28 In my opinion.
    2:35:33 I’ve tacked low sugar onto it because when people hear fermented food, they go, oh, yogurt,
    2:35:36 yum, cherry, sugar flavored, you know, right.
    2:35:37 There you go.
    2:35:38 Plain yogurt.
    2:35:44 So of these, we actually looked at 90 different inflammatory markers because that’s where the
    2:35:44 field is.
    2:35:47 We could go to inflammation as a whole separate topic if you want.
    2:35:52 20 of the inflammatory markers dropped and got better in the fermented food group.
    2:35:57 When we went to the fiber group, oh, plus, I’m sorry, wait, this is super important.
    2:35:59 Their microbial diversity increased.
    2:36:00 Which is a good thing.
    2:36:04 Not always, but if it’s the good microbes that are increasing, that’s a good thing.
    2:36:09 But the other funny thing is the Sonnenberg lab was concerned that the only thing that was
    2:36:13 increasing, or they wanted to characterize it, are the microbes coming from the foods they’re
    2:36:13 eating.
    2:36:16 So they went and bought all the different foods that people were eating and characterized
    2:36:16 them.
    2:36:22 And the majority of microbes contributing to the increased diversity were not in the foods
    2:36:22 that they were buying.
    2:36:26 So this is a little side statement that they made in the paper.
    2:36:29 Wow, this is super cool.
    2:36:34 When you change the milieu of the environment of the gut microbiome, you might actually see
    2:36:36 some microbes appear that you weren’t even feeding them.
    2:36:41 They might have been in such small concentrations that when you change that gut environment, some
    2:36:43 of them bloom that you didn’t even know were there.
    2:36:46 So it was very fascinating that the microbial diversity increased.
    2:36:49 The markers of inflammation decreased.
    2:36:49 Great.
    2:36:51 It’s like a clinical outcome benefit.
    2:36:56 And on the fiber side, the microbiome diversity didn’t increase.
    2:37:00 And as a whole, the inflammatory markers didn’t change.
    2:37:03 And in some cases, as I recall, they even increased.
    2:37:04 Increased.
    2:37:10 But so part of that was fascinating because what they did is they said, oh, God, this is all
    2:37:12 that mouse study stuff.
    2:37:14 We thought the fiber was going to be the only one who won.
    2:37:18 Christopher, we were only humoring you that the fermented foods would have an impact.
    2:37:20 We thought it was going to be all fiber.
    2:37:22 Now we got to, God, we are scratching our heads here.
    2:37:23 Let’s see what we can figure out.
    2:37:28 And actually separated the 18 people into roughly three groups of six.
    2:37:31 And they said, let’s look at the data in a little more detail.
    2:37:33 And let’s see if we can see anything.
    2:37:36 Like there’s a range of response in the inflammatory markers.
    2:37:37 Some got worse, but some did get better.
    2:37:39 But that’s why you do multiple people.
    2:37:41 You see if it cancels out.
    2:37:43 In the study, we wanted to see the average difference.
    2:37:47 But they looked at what might be predictors of those differences.
    2:37:52 And the key factor that came out was the baseline microbial diversity.
    2:38:04 And so the idea here was that people who had low diversity, like a compromised Western diet, depleted diversity, when they stuffed all that fiber down their gullet, they actually had an adverse reaction to it.
    2:38:06 It’s like fire hose of fiber.
    2:38:08 Can’t handle this.
    2:38:11 Going to actually have more of an inflammatory response to that, not less.
    2:38:17 But the people with the highest microbial diversity at baseline were more like the fermented food folks.
    2:38:18 And they had a benefit.
    2:38:27 And so this is where I thought they were brilliant in writing this paper, is that what they said was sort of from a general population standpoint, fermented foods are good.
    2:38:35 Like, no matter whether they were eating the yogurt or the kimchi or the sauerkraut, because not everybody ate the same proportions of the different things.
    2:38:39 It was like across the whole group, the benefits were clear.
    2:38:41 The fiber was much more nuanced.
    2:38:44 And this is more like a personalized nutrition thing.
    2:38:46 So one was a general health recommendation.
    2:38:54 And one was, if you’re going to go for more fiber, you might need to make sure your microbial diversity is up first.
    2:38:55 That might be part of what we have to figure out.
    2:39:03 Or warn the people with a compromised or depleted microbial diversity that you won’t do well right now with more microbes.
    2:39:05 Super fun paper to work on.
    2:39:09 A geeky science thing, because I know you’re a data science guy that’s fun.
    2:39:13 The primary outcome for that study was the cytokine response score.
    2:39:18 So in the world of inflammation, nobody has a single thing that they all like.
    2:39:23 Not C-reactive protein, not interleukin-6, not trimethylamine oxide.
    2:39:29 There’s all kinds of things floating out there, but there isn’t one that clinicians agree on and measure in the clinic.
    2:39:37 So Mark Davis had found this sort of cluster of 14 different things in a paper that they found looking within that population.
    2:39:40 They said maybe people should be looking at the cytokine response score.
    2:39:47 And then on clinicaltrials.gov, we said that’s our primary outcome and we’re going to look at all this other stuff.
    2:39:50 And in the cell paper, cytokine response score didn’t change.
    2:39:58 And since then, Mark Davis has kind of abandoned this score because it hasn’t been reproduced in other populations.
    2:40:02 But I think it’s really interesting from a paper publishing point of view that the reviewers caught it.
    2:40:06 They said, look, in this paper, your primary outcome didn’t change.
    2:40:11 All the changes you’re seeing are secondary and exploratory.
    2:40:17 But we kind of admit that you have 90 markers and 20 get better and nothing gets worse.
    2:40:19 That’s probably worth talking about.
    2:40:22 So this is how nuanced that is.
    2:40:25 And the fiber story is nuanced.
    2:40:26 It wasn’t 100 people.
    2:40:28 It was 18 people.
    2:40:29 I mean, divide them into groups of six.
    2:40:32 Very exploratory.
    2:40:36 And yet, that paper has now been cited a thousand times.
    2:40:38 It’s a really influential paper.
    2:40:41 I mean, I talk about it as often as I get the opportunity.
    2:40:46 I think a few papers have changed my behavior so radically.
    2:40:49 We should probably talk about the six servings per day.
    2:40:55 Do you think people can benefit from a couple spoonfuls of kimchi or sauerkraut?
    2:40:59 By the way, it’s got to be the stuff that you need to keep refrigerated.
    2:41:00 Yes.
    2:41:04 Because you can find many things like sauerkraut and kimchi on the –
    2:41:07 probably more sauerkraut and pickles on the shelf not refrigerated.
    2:41:09 That’s not going to benefit for anyone.
    2:41:11 There’s no live cultures in there.
    2:41:15 And they’re often paired with sugar and the stuff that’s kept at room temp.
    2:41:17 I’m a fan of salt.
    2:41:17 I like salt.
    2:41:18 I drink enough water.
    2:41:19 My blood pressure is low.
    2:41:21 So I benefit from having salt.
    2:41:25 I have a lot of family members that unless they get enough salt, they feel a little lightheaded.
    2:41:28 I think maybe low blood pressure runs in our family a little bit.
    2:41:29 So I’m a fan of salt.
    2:41:31 But you make a good point for people with hypertension.
    2:41:33 They should be cautious about that.
    2:41:33 Got to look out for that.
    2:41:37 So an interesting part of this study is, again, because it’s a six-week maintenance phase,
    2:41:42 of this thing, you know, we had to make a big difference.
    2:41:46 So if there’s a signal, you don’t want to miss a small signal.
    2:41:49 So in some of our studies, we kind of exaggerate.
    2:41:53 We go vegan even though we’re not expecting the world to go vegan.
    2:41:54 We just want them to eat more plants.
    2:41:58 We went to six servings because they were eating a half a serving before.
    2:42:00 And to just say, why don’t you double that to one?
    2:42:05 It’s like, okay, we’re not going to get a perturbation of metabolism with one.
    2:42:06 Let’s go to six.
    2:42:11 The interesting thing was four weeks after the study ended, this group of 18 that were eating
    2:42:15 basically no fermented food at first, we’re still eating three servings a day.
    2:42:17 They taste great.
    2:42:19 I love low sugar fermented foods.
    2:42:21 They’re a little bit costly for many people.
    2:42:25 I’m fortunate that I can afford them like a really good Bulgarian or Greek yogurt.
    2:42:27 Kombucha can be expensive.
    2:42:34 I would say that because many of the listeners, you know, have a, there’s a range of disposable
    2:42:34 income.
    2:42:39 But I will say that most processed foods are actually pretty expensive when you look at what’s
    2:42:42 going into, you know, like a latte that you purchase or something like that.
    2:42:43 Anyway, people love their lattes.
    2:42:45 I’m not trying to take away anyone’s lattes.
    2:42:51 I will say that eating low sugar fermented food, I strive to do it every day.
    2:42:53 You ate some before our talk today.
    2:42:53 I watched it.
    2:42:56 I gulped down some scoops of kimchi.
    2:42:57 I have it with breakfast sometimes.
    2:43:04 I have found it has made me feel from a level of digestion, just sort of general feelings of
    2:43:10 like gut feeling nice and happy after a meal, but also, and this is correlation.
    2:43:15 This isn’t causation, of course, but just overall levels of energy and immune function.
    2:43:18 I mean, I haven’t been sick in ages.
    2:43:23 I do a bunch of other things, but I see significant improvements in my health when I travel.
    2:43:27 So I have this rule that when I travel, I double down on my health practices.
    2:43:30 My team knows when we arrive in the city, I won’t eat in a restaurant.
    2:43:34 I’m finding a Whole Foods and I’m just eating raw foods in my room.
    2:43:35 And people always think it’s crazy.
    2:43:36 It’s kind of antisocial.
    2:43:39 But then I can go through an entire meeting or week feeling really, really good.
    2:43:42 I never miss workouts when I travel ever.
    2:43:45 I believe that when you’re at home, you have all these conditions that make sleep easier.
    2:43:48 Some of the things are outside your control.
    2:43:49 So control what you can.
    2:43:51 Anyway, I love the low sugar fermented food thing.
    2:43:56 And thank you and thank Justin for doing that study.
    2:44:01 Justin and Erica actually did look at that weight loss study that diet fits and saw some microbial
    2:44:04 diversity changes at six months that disappeared at 12.
    2:44:09 The term that they use that I probably can’t explain effectively is residence.
    2:44:13 So if you eat yogurt every day, then that microbe is there because you ate it every day.
    2:44:18 But if you stopped, the benefit would probably come if the microbe took up residence and was
    2:44:21 there without you eating it again, which isn’t always the case.
    2:44:24 So sometimes you might have to actually eat the yogurt every day.
    2:44:34 The cooler thing, like a fecal transplant, would be somehow you got somebody to adopt that microbe and take it up regardless of what you eat.
    2:44:37 And it changed the environment for good.
    2:44:43 That’s another place where the field is still exploring how to help people the most.
    2:44:53 I would love for you guys to do a study about low sugar fermented food intake, microbial diversity, and mental health depression.
    2:44:57 Because everyone here is like 90% of the serotonin is in your gut.
    2:44:59 You know, the gut is influencing neurotransmitter levels.
    2:45:01 But I’ve never seen a quality study.
    2:45:02 Maybe I just didn’t find it.
    2:45:10 A quality study of, okay, you eat some low sugar kimchi or you drink some kombucha and kefir.
    2:45:15 And you do that five, six servings a day for six weeks and look at depressive symptoms.
    2:45:17 I would love for that study to be done.
    2:45:17 Love it.
    2:45:18 Yeah.
    2:45:19 We’re always looking for new ideas.
    2:45:19 Thanks.
    2:45:20 We’ll make you a co-investigator.
    2:45:21 All right.
    2:45:30 Well, or we have a philanthropy arm of this podcast that funds science where we’ve collection of donors through our premium channel that we could talk about offline.
    2:45:34 But Christopher, this was awesome.
    2:45:42 I confess I was a little braced for the vegan versus son of an Argentine who likes steak conflict.
    2:45:44 But we didn’t do that.
    2:46:00 Actually, I credit you for navigating this really difficult space that used to be called nutrition that is now called food patterns with incredible grace and incredible dedication to figuring out what people can do to make themselves healthier.
    2:46:08 It’s so clear from today’s discussion that you’re not trying to ram veganism down people’s throats, nor are you disparaging of people’s food choices.
    2:46:18 You’ve really highlighted how the food supply and these kind of systemic issues are problematic, but you pointed to some real potential solutions.
    2:46:24 And I’ll be amplifying all of those solutions as broadly as I can because I agree with them.
    2:46:28 I also love this notion of the protein flip, if I may.
    2:46:30 Plant-based has got to go.
    2:46:34 Protein flip is coming in.
    2:46:43 And I think it’s really important that people think not just about what they eat in terms of calories, but in terms of everything from sourcing to how they interact with food.
    2:46:46 And as you highlighted so beautifully, taste is vital.
    2:46:57 So if this conversation and others that are sure to stem from it get people thinking about interacting with their food differently and thereby eating more healthfully, that would be great.
    2:47:08 So thanks for taking time out of your busy, busy schedule, tackling the hardest issue in science, in my opinion, to get your arms around and coming down here and having a conversation.
    2:47:09 I really enjoyed it.
    2:47:10 It was great fun.
    2:47:11 I just love nutrition.
    2:47:14 It’s really complicated, but it doesn’t have to be.
    2:47:23 There can really be a lot more consensus than controversy if you can have this kind of exchange and explain some of the nuance behind it.
    2:47:26 And there really is a lot that we don’t know.
    2:47:28 And so there’s a room for a lot of different diets out there.
    2:47:30 And you should find the one that works best for you.
    2:47:34 But I hope we can help people with some of the foundational principles.
    2:47:36 And there are many of them that don’t change.
    2:47:38 There are some basics to nutrition.
    2:47:41 And many people don’t follow the basics.
    2:47:43 They eat too much crappy food.
    2:47:51 So let’s aspire to eat a healthful, environmentally sound, tasty diet.
    2:47:52 Amen to that.
    2:47:53 Thanks, Christopher.
    2:47:54 Pleasure.
    2:47:58 Thank you for joining me for today’s discussion with Dr. Christopher Gardner.
    2:48:04 To learn more about Dr. Gardner’s work and to find links to the various resources we discussed, please see the show note captions.
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    2:48:53 This is a book that I’ve been working on for more than five years, and that’s based on more than 30 years of research and experience.
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    2:49:10 The book is now available by presale at protocolsbook.com.
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    2:49:58 And if you haven’t already subscribed to our Neural Network newsletter, the Neural Network newsletter is a zero-cost monthly newsletter that includes podcast summaries, as well as what we call protocols in the form of one- to three-page PDFs that cover everything from how to optimize your sleep, how to optimize dopamine, deliberate cold exposure.
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    Chào mừng đến với podcast Huberman Lab, nơi chúng tôi thảo luận về khoa học và các công cụ dựa trên khoa học cho cuộc sống hàng ngày. Tôi là Andrew Huberman, giáo sư ngành sinh học thần kinh và nhãn khoa tại Trường Y Harvard. Khách mời của tôi hôm nay là Tiến sĩ Christopher Gardner. Tiến sĩ Christopher Gardner là giáo sư y học và giám đốc nghiên cứu dinh dưỡng tại Đại học Stanford. Tiến sĩ Gardner đã thực hiện những nghiên cứu đột phá về các can thiệp dinh dưỡng trong hơn 25 năm, tập trung vào những can thiệp nào giúp giảm cân và viêm, cũng như cải thiện sức khỏe nói chung. Ông nổi tiếng với các nghiên cứu dinh dưỡng được kiểm soát rất tốt, trong đó các nhóm được điều chỉnh tương đồng về calo, chất đa lượng, như protein, chất béo và carbohydrate, và chất lượng thực phẩm, chứ không chỉ đơn thuần so sánh một can thiệp với chế độ ăn tiêu chuẩn của người Mỹ, như nhiều nghiên cứu dinh dưỡng khác thường làm. Vì vậy, công trình của ông đã được công bố trên các tạp chí uy tín, như Tạp chí Hiệp hội Y khoa Hoa Kỳ và Tạp chí Y khoa New England. Hôm nay, chúng tôi sẽ thảo luận về một số tranh cãi quan trọng về dinh dưỡng và xem khoa học thực sự nói gì với chúng ta. Đầu tiên, chúng tôi sẽ khám phá nhu cầu về protein. Chúng ta thực sự cần bao nhiêu protein, và nhu cầu đó có thay đổi dựa trên mức độ hoạt động, độ tuổi và tình trạng sức khỏe không? Tôi cũng nên nói rằng mặc dù chúng tôi khởi đầu với một quan điểm khác nhau về vấn đề này, nhưng chúng tôi đã tìm ra một câu trả lời mà tôi nghĩ sẽ làm hài lòng, ít nhất là phần lớn mọi người, và sau đó bạn có thể điều chỉnh câu trả lời đó cho nhu cầu riêng của mình. Tiếp theo, chúng tôi sẽ xem xét cuộc tranh luận hiện tại giữa các chế độ ăn chay, thuần chay và ăn tạp cho sức khỏe tối ưu, và chúng tôi sẽ tìm hiểu xem protein từ thực vật có thực sự kém hơn protein từ động vật hay không, như nhiều người thường khẳng định. Chúng tôi cũng sẽ thảo luận về vai trò của chất xơ trong chế độ ăn và những nghiên cứu mới nổi về thực phẩm lên men và tác dụng mạnh mẽ chống viêm của chúng. Trong suốt cuộc trò chuyện hôm nay, chúng tôi sẽ chú trọng đến chất lượng thực phẩm chứ không chỉ tỷ lệ chất đa lượng hay calo, và cách mà những yếu tố này có thể ảnh hưởng đến kết quả sức khỏe. Như bạn sẽ nghe thấy, Tiến sĩ Gardner và tôi không đồng ý về mọi khuyến nghị dinh dưỡng, đặc biệt là về việc mọi người cần bao nhiêu protein và sự khác biệt trong quan điểm về protein từ động vật so với protein từ thực vật. Nhưng tôi tin rằng đến cuối cùng, chúng tôi đã tìm được những chủ đề mà mọi người, bất kể sở thích ăn uống, đều có thể hưởng lợi. Như mọi khi, chúng tôi cung cấp cho bạn thông tin dựa trên khoa học, có thể hành động mà bạn có thể áp dụng vào cuộc sống hàng ngày của mình. Trước khi bắt đầu, tôi muốn nhấn mạnh rằng podcast này tách biệt với vai trò giảng dạy và nghiên cứu của tôi tại Stanford. Tuy nhiên, đây là một phần trong mong muốn và nỗ lực của tôi để cung cấp thông tin miễn phí về khoa học và các công cụ liên quan đến khoa học cho công chúng. Theo đúng chủ đề đó, tập này có các nhà tài trợ. Giờ thì xin mời bạn theo dõi cuộc trò chuyện của tôi với Tiến sĩ Christopher Gardner. Giáo sư Christopher Gardner, rất vui được gặp bạn và có bạn ở đây. Rất vui khi được có mặt ngoài khuôn viên Stanford để trò chuyện với bạn. Chính xác. Mặc dù chúng ta đã ở đó rất lâu, nhưng đây là một nơi rất lớn, nên chúng ta chưa có cơ hội tương tác trực tiếp. Tuy nhiên, tôi biết bạn là ai và tôi rất quen thuộc với nhiều công trình của bạn, nhưng hôm nay bạn sẽ nói về thêm nhiều điều nữa. Để bắt đầu, tôi muốn biết, có thể nào mặc dù tất cả chúng ta đều là, tôi cho rằng, cùng một loài, rằng một số người có thể phát triển tốt hơn với một hình thức chế độ ăn nhất định, trong khi những người khác có thể phát triển tốt hơn với một hình thức chế độ ăn khác? Nói cách khác, chúng ta biện minh ra sao cho việc nói về chế độ ăn tốt nhất cho một nhóm tuổi nhất định, mức độ hoạt động, v.v.? Nếu ai đó nhìn vào mạng xã hội, hoặc thậm chí chỉ là lịch sử dinh dưỡng ở đất nước này, người ta có thể gần như phản xạ nghiêng về ý tưởng rằng, bạn biết đấy, có thể tất cả chúng ta đều cần điều gì đó khác nhau, và một số thí nghiệm và khám phá là cần thiết. Vậy, chúng ta có cần các chế độ ăn khác nhau, hay có một chế độ ăn tốt nhất? Không, không có một chế độ ăn tốt nhất, và tôi không nghĩ rằng chúng ta cần các chế độ ăn khác nhau. Chúng ta chỉ vô cùng kiên cường, và chúng ta có thể làm những điều điên rồ kỳ lạ. Cách tôi bắt đầu lớp dinh dưỡng con người của mình ở Berkeley với sinh viên là trong buổi học đầu tiên, tôi chỉ ra người Tarahumara, những người là những vận động viên chạy marathon siêu hạng hàng đầu thế giới, chủ yếu ăn ngô và đậu, tức là hoàn toàn là carbohydrate. Và sau đó bạn có thể nhìn vào người Inuit ở Alaska, những người đã sống hàng thế kỷ chủ yếu là cá voi, mỡ cá voi và gấu Bắc Cực. Điều đó hoàn toàn là mỡ và carbohydrate. Và họ phát triển rất tốt. Họ thật sự không có bệnh tiểu đường, không có bệnh tim, không có ung thư. Nhưng ăn tất cả những chế độ ăn địa phương của họ. Bạn biết đấy, Michael Pollan có một câu nói tuyệt vời về điều này, tác giả của cuốn “Nỗi Khó Xử của Người Ăn Tạp”, và ông ấy nói, bạn biết đấy, nếu bạn thực sự nhìn xung quanh thế giới, thật kỳ diệu với bao nhiêu sự đa dạng trong chế độ ăn mà mọi người có thể phát triển tốt, ngoại trừ chế độ ăn không hiệu quả là chế độ ăn của người Mỹ, chế độ ăn tiêu chuẩn của người Mỹ, vì nó đầy những thực phẩm đã qua chế biến và đóng gói. Và điều buồn là người Tarahumara giờ đây ăn nhiều thức ăn kém chất lượng. Và người Alaska và người Inuit giờ đây tiêu thụ nhiều thực phẩm chế biến đóng gói được chuyển đến, và thế giới như đang tập trung vào một chế độ ăn không lành mạnh mà thuận tiện, giá rẻ, dễ kiếm, ngon miệng một cách gây nghiện, và điều đó thật sự là một vấn đề. Vậy không, không có một chế độ ăn tốt nhất. Thật đáng kinh ngạc với sự kiên cường của chúng ta. Thật tốt khi có cơ hội thảo luận về điều đó. Tuyệt vời. Có rất nhiều khía cạnh trong những gì chúng ta gọi là chế độ ăn hoặc dinh dưỡng. Bạn biết đấy, có các chất đa lượng, protein, chất béo và carbohydrate. Các chất vi lượng, có số lượng calo trong đó. Cách thức thực phẩm được nguồn gốc. Cách mà nguồn gốc đó ảnh hưởng đến môi trường. Có rất nhiều lăng kính để nhìn vào vấn đề này.
    Tôi muốn biết, vì điều bạn vừa nói với chúng tôi, rằng con người trước khi thực phẩm được phân phối khắp thế giới từ các nền văn hóa này sang các nền văn hóa khác chủ yếu tập trung vào những gì được trồng và săn bắn, thu hoạch tại địa phương. Đúng rồi. Liệu có khả năng rằng, mặc dù con người đã phân tán khắp hành tinh, trở về với câu hỏi đầu tiên, rằng có một chế độ ăn kiêng “tốt nhất”, không phải nghĩa là chúng ta có thể thích ứng với bất kỳ chế độ ăn kiêng nào, mà cho một số người trong chúng ta, chế độ ăn nhiều thịt, nhiều chất béo, thậm chí có thể là nhiều protein, nhiều chất xơ, chỉ để nhẹ nhàng hơn một chút, chế độ ăn nhiều protein, nhiều chất xơ, ít tinh bột là tốt hơn. Và đối với những người là hậu duệ của những người có gen từ một phần khác của thế giới, chế độ ăn nhiều tinh bột, nhiều chất xơ, ít protein sẽ được khuyến nghị. Đối với tôi, cách tốt nhất để trả lời là mọi người thường đến gặp tôi và nói điều gì đó như, giáo sư Gardner, tôi biết bạn rất thích các chế độ ăn toàn thực phẩm, dựa vào thực vật, và tôi đã từng ăn chay, tôi đã từng ăn kiêng chay, tôi đã thử điều đó, và tôi có một số vấn đề sức khỏe, và tôi đã chuyển sang ăn nhiều chất béo và nhiều thịt hơn. Tôi gần như xấu hổ khi hỏi bạn điều này, bởi vì bác sĩ của tôi cũng bảo tôi không nên làm vậy, nhưng tất cả các vấn đề sức khỏe của tôi đã được cải thiện. Tôi trông rất ổn. Và tôi có rất nhiều bạn bè đang ăn nhiều thịt và nhiều chất béo. Họ nói, tôi đã ăn chay, tôi đã ăn chay ít chất béo, và tất cả các vấn đề sức khỏe của tôi đã được cải thiện. Và tôi bây giờ cảm thấy tốt hơn rất nhiều so với trước đây. Và thật khó để nhìn thẳng vào mắt ai đó đang làm điều gì đó hoàn toàn khác và nói, à, bạn sai, bạn đang nói dối. Rõ ràng những người này đã thực sự tìm kiếm chế độ ăn kiêng tốt nhất cho họ, và họ đã tuân theo một số lời khuyên mà họ nghĩ là tốt, và họ tiếp tục làm theo, nhưng nó không hiệu quả. Họ đã thử một cái gì đó trái ngược với điều đó, và nó hoạt động tốt hơn. Và họ đang cố gắng lý giải điều đó và xử lý điều đó. Vì vậy, tôi chắc chắn rằng có nhiều chế độ ăn khác nhau cho những người khác nhau. Nhưng cuối cùng, không phải là thực phẩm chế biến đóng gói mà cả thế giới đang hướng tới. Tôi thật sự đánh giá cao câu trả lời đó vì là một người đã thử nhiều chế độ ăn khác nhau, tôi chưa bao giờ gặp vấn đề sức khỏe nghiêm trọng nào, cảm ơn Chúa. Nhưng tôi biết cái gì làm cho tôi phát triển. Tôi là một loài ăn tạp. Không phải rằng mọi người cần phải biết điều này, nhưng tôi thích ăn thịt, cá, gà, trứng, rất nhiều trái cây và rau củ. Tôi ăn rất ít tinh bột. Tôi không thể nói tôi ăn ít carbohydrate vì tôi ăn rất nhiều trái cây và rau củ và một lượng tinh bột hạn chế. Nhưng khi đã thử nhiều thứ, bao gồm chế độ ăn chay, chế độ ăn chay lacto nhiều năm trước, và những chế độ ăn keto cực đoan mà tập trung nhiều vào thịt thay vì theo cách có thể keto nên được thực hiện, điều mà chúng ta sẽ thảo luận, tôi chỉ thấy rằng điều này hiệu quả rất tốt cho tôi. Vì vậy, tôi hoàn toàn chấp nhận ý tưởng rằng những người khác nhau phát triển tốt với những chế độ ăn khác nhau. Làm thế nào điều đó có thể đúng? Có nghĩa là bạn có nghĩ rằng điều này là do di truyền, bạn biết đấy, sự thừa hưởng gen từ những người mà bạn biết, đến từ những phần khác nhau của thế giới không? Và mức độ nào một chế độ ăn khác biệt qua các thế hệ có thể có ảnh hưởng đến epigenetic? Có thể tôi phát triển tốt nhờ điều đó và một người khác phát triển tốt nhờ cái gì đó khác vì tổ tiên của họ đến từ đâu và những gì họ đã ăn trong suốt có thể là 300 năm qua. Đó không phải là lâu để một sự kiện tiến hóa diễn ra, nhưng một số điều có thể xảy ra trong 300 năm. Vì vậy, thực sự ví dụ cổ điển duy nhất đã được xác định tốt là không dung nạp lactose và enzyme lactase. Người Bắc Âu phát triển khả năng tiếp tục sản xuất enzyme lactase để phân tách phân tử lactose cho đến khi trưởng thành. Vì vậy, phần lớn thế giới không dung nạp lactose. Và nếu chúng ta chỉ có thể làm điều đó trong một phút. Vì vậy, khi bạn là một đứa trẻ sơ sinh và bạn đang uống sữa mẹ, bạn đang nhận lactose trong sữa của mẹ bạn. Và sau khi bạn cai sữa, hầu hết mọi người trên thế giới ngừng sản xuất lactase, enzyme đó. Vậy nên tôi chắc chắn rằng mọi người đang nghe điều này đều biết có ai đó không dung nạp lactose và hoặc là mua sữa không lactose hoặc tránh sữa và tránh các sản phẩm từ sữa vì các rối loạn tiêu hóa. Vì vậy, thật sự rất thú vị rằng một số người Bắc Âu ở một thời điểm nào đó đã có đủ bò và sản phẩm từ sữa và ăn nó mà họ phát triển khả năng tiếp tục sản xuất enzyme này sau này trong đời, trong khi phần còn lại của hành tinh thì không. Và điều này không hoàn toàn rõ ràng. Thực sự có những người không dung nạp lactose nhưng vẫn có thể dung nạp một ít sữa. Có rất nhiều người không thể tiêu hóa nó. Và thật lòng mà nói, điều đó không thực sự có ý nghĩa. Nếu bạn nhìn vào các loài động vật có vú trên toàn hành tinh, tất cả các loài động vật có vú, đúng không, mô vú của động vật có vú, sữa mẹ. Vì vậy, chúng đều uống sữa mẹ cho đến khi chúng được cai sữa để ăn. Không có loài động vật có vú nào khác trên hành tinh uống sữa mẹ của một loài động vật có vú khác để phát triển trong cuộc sống sau này. Vì vậy, con người là loài duy nhất làm điều đó. Điều này thực sự chủ yếu là sữa bò và có phần kỳ lạ, nhưng nó hiệu quả với rất nhiều người. Và đó là ví dụ cổ điển về việc vượt qua gen qua quá trình tiến hóa. Nhưng tôi không biết nhiều ví dụ như vậy. Vì vậy, tôi không có ví dụ tốt hơn liệu những người tiến hóa từ người châu Phi so với người châu Á so với người Scandinavi có thể làm điều gì khác biệt không? Đó là ví dụ duy nhất tôi có, nhưng có thể có khả năng. Tôi muốn nghỉ ngơi một chút và ghi nhận nhà tài trợ của chúng tôi, Eight Sleep. Eight Sleep sản xuất các loại vỏ đệm thông minh với khả năng làm mát, sưởi ấm và theo dõi giấc ngủ. Bây giờ, tôi đã nói trước đây trong podcast này về nhu cầu quan trọng của chúng ta phải có đủ giấc ngủ chất lượng mỗi đêm. Một trong những cách tốt nhất để đảm bảo một giấc ngủ ngon là đảm bảo rằng nhiệt độ của môi trường ngủ của bạn là đúng. Và điều đó là bởi vì để có thể thiếp đi và duy trì giấc ngủ sâu, nhiệt độ cơ thể của bạn thực sự cần phải giảm xuống khoảng một đến ba độ.
    Để có thể thức dậy cảm thấy sảng khoái và tràn đầy năng lượng, nhiệt độ cơ thể của bạn thực sự cần phải tăng lên khoảng từ một đến ba độ. Eight Sleep tự động điều chỉnh nhiệt độ của giường bạn suốt đêm theo nhu cầu cá nhân của bạn. Tôi thấy điều này cực kỳ hữu ích bởi vì tôi thích làm cho giường lạnh thật sự vào đầu đêm, lạnh hơn nữa giữa đêm, và ấm hơn khi tôi thức dậy. Đó là điều mang lại cho tôi giấc ngủ sóng chậm và giấc ngủ chuyển động mắt nhanh nhiều nhất. Và tôi biết điều đó vì Eight Sleep có một bộ theo dõi giấc ngủ tuyệt vời cho tôi biết tôi đã ngủ ngon như thế nào và các loại giấc ngủ mà tôi nhận được suốt đêm. Tôi đã ngủ trên một tấm đệm Eight Sleep được bốn năm và nó đã hoàn toàn biến đổi và cải thiện chất lượng giấc ngủ của tôi. Mẫu mới nhất của họ, Pod 4 Ultra, cũng có tính năng phát hiện tiếng ngáy sẽ tự động nâng đầu bạn lên vài độ để cải thiện luồng không khí và ngăn bạn ngáy. Nếu bạn quyết định thử Eight Sleep, bạn có 30 ngày để thử tại nhà và có thể trả lại nếu không thích. Không cần hỏi lý do, nhưng tôi chắc chắn rằng bạn sẽ yêu thích nó. Hãy vào eightsleep.com/slashHuberman để tiết kiệm đến 350 đô la cho Pod 4 Ultra của bạn. Eight Sleep vận chuyển đến nhiều quốc gia trên thế giới, bao gồm Mexico và UAE. Một lần nữa, đó là eightsleep.com/slashHuberman để tiết kiệm đến 350 đô la cho Pod 4 Ultra của bạn.
    Tập hôm nay cũng được tài trợ bởi Matina. Matina sản xuất trà yerba mate dạng lá rời và có thể uống ngay. Tôi đã thường xuyên thảo luận về lợi ích của yerba mate, như điều hòa lượng đường trong máu, hàm lượng chất chống oxy hóa cao, và những cách nó có thể cải thiện tiêu hóa. Nó cũng có thể có những tác dụng bảo vệ thần kinh có thể xảy ra. Chính vì những lý do đó và thực tế là yerba mate cung cấp, theo ý kiến của tôi, sự tăng năng lượng và tập trung đồng đều và ổn định nhất mà không có sự sụt giảm, nên yerba mate từ lâu đã là nguồn caffeine ưa thích của tôi. Tôi cũng uống yerba mate vì tôi thích hương vị. Và trong khi có rất nhiều loại đồ uống yerba mate khác nhau trên thị trường, yêu thích tuyệt đối của tôi là Matina. Tôi rất vui mừng khi chia sẻ rằng Matina vừa mới ra mắt một loạt hương vị mới của trà lạnh, tất cả đều không đường. Có hương vị mâm xôi, hương vị xoài, hương vị bạc hà, hương vị chanh, và hương vị đào, và chúng thực sự tuyệt vời. Nếu tôi phải chọn một hương vị mà tôi thích nhất, có lẽ đó sẽ là xoài hoặc mâm xôi, nhưng thành thật mà nói, tôi không thể chọn chỉ một, và tôi kết thúc với việc uống gần như một loại mỗi ngày. Một lần nữa, tất cả những hương vị này đều được làm từ nguyên liệu chất lượng cao nhất, tất cả đều hữu cơ, và tất cả đều không đường. Nếu bạn muốn thử Matina, bạn có thể vào drinkmatina.com/slashHuberman. Một lần nữa, đó là drinkmatina.com/slashHuberman.
    Bạn sẽ nói gì với những người gặp dị ứng lúa mì hoặc phản ứng với gluten? Tôi muốn rất cẩn thận ở đây và phân biệt giữa những người thực sự không dung nạp lúa mì hoặc gluten và những người chỉ cảm thấy không khỏe khi tiêu thụ chúng. Gần đây tôi đã làm một xét nghiệm máu và phát hiện ra rằng tôi bị phản ứng dị ứng nhẹ với lúa mì, tôi không muốn nói rằng tôi dị ứng nhưng tôi có kháng thể chống lại nó và cả sữa, và đúng là tôi không thích uống sữa, nó khiến tôi cảm thấy mệt mỏi, tôi sẽ bị nhầy nhụa và sưng lên, nhưng tôi thích một số loại bánh mì chua, và tôi chắc chắn trong bánh mì chua có lúa mì. Một số thì có, một số thì không, và tôi có thể ăn phô mai Parmesan và vẫn thấy ổn, nhưng tôi biết có những người, mặc dù không được bác sĩ chẩn đoán lâm sàng là không dung nạp gluten, nhưng họ cảm thấy rất tồi tệ khi có bất kỳ loại gluten nào. Vậy điều chúng tôi cố gắng làm ở đây, tôi đoán, là có khoa học mà chúng ta sẽ đề cập, và sau đó là trải nghiệm của mọi người. Đúng vậy. Như bạn đã chỉ ra, mọi người không thể tránh khỏi trải nghiệm của riêng họ, và có lẽ họ không nên, đúng không? Tôi nghĩ toàn bộ thế giới đã mệt mỏi khi nghe mọi người nói rằng trải nghiệm của họ không có thật. Đúng. Và đó là điều mà tôi nghĩ rằng có rất nhiều nhầm lẫn trong thế giới dinh dưỡng hiện nay. Tôi hoàn toàn tôn trọng điều đó. Hãy để tôi nói về vấn đề lúa mì, nhưng để tôi quay lại với không dung nạp lactose trong một phút. Tôi đã có cơ hội làm việc với một người nuôi các sản phẩm sữa tươi tại California, và anh ấy tin rằng sữa tươi này sẽ chữa lành rất nhiều bệnh cho mọi người. Định nghĩa sữa tươi, không tiệt trùng. Đúng vậy, không tiệt trùng, điều này làm các chuyên gia y tế phát điên, bởi vì ở quy mô lớn, bạn có thể bị listeria và các vấn đề khác nếu mọi thứ không được vệ sinh đúng cách. Được rồi, một vài tuyên bố của anh có vẻ hoang đường, và khá nhiều trong số đó sẽ khó kiểm tra, như ung thư hoặc một số bệnh mãn tính. Bạn sẽ phải chờ hàng thập kỷ để thấy điều đó xảy ra. Nhưng có một lúc, anh ấy nói, và sữa tươi chữa bệnh không dung nạp lactose. Và tôi nghĩ, điều đó có vẻ thật kỳ quái. Vậy, điều đó sẽ xảy ra như thế nào? Đối với tôi, tôi là một nhà can thiệp dinh dưỡng. Đó là siêu năng lực của tôi. Tôi thích thiết kế các thử nghiệm để trả lời các câu hỏi, nhưng thường là trong vài tháng hoặc một năm, không phải trong 40 hoặc 50 năm. Và tôi nghĩ, trong tất cả những tuyên bố của anh, không dung nạp lactose sẽ xuất hiện trong vòng vài giờ. Vì vậy, nếu bạn muốn biết liệu điều này có hiệu quả hay không, bạn sẽ biết ngay lập tức. Vì vậy, tôi đã nói, tôi sẽ làm điều này. Đây là nghiên cứu rẻ nhất mà tôi từng thực hiện. Tôi sẽ tìm những người không dung nạp lactose, và tôi sẽ cho họ sữa tươi của bạn, một ít sữa thương mại, và sữa đậu nành như một nhóm đối chứng bổ sung ở đây. Và tất cả những gì chúng tôi sẽ kiểm tra là triệu chứng, và thực sự chúng tôi phải tổ chức một số nhóm thảo luận trước. Hầu hết các nghiên cứu của tôi được thực hiện theo cách mà tôi nghĩ rằng điều này sẽ giúp bạn, nhưng tôi không chắc chắn. Trong nghiên cứu cụ thể này, nếu bạn sẽ làm cả ba điều hại, tôi biết tôi sẽ làm bạn đau. Bạn không dung nạp lactose. Tôi sẽ yêu cầu bạn uống sữa bò.
    Tôi cần bạn có triệu chứng rối loạn tiêu hóa để tôi có thể xem liệu khi uống sữa tươi bạn sẽ không gặp vấn đề gì, so với sữa đậu nành thì bạn sẽ không gặp vấn đề gì. Vì vậy, trong các nhóm nghiên cứu của chúng tôi, chúng tôi đã hỏi, tôi thường không trả tiền cho mọi người để tham gia vào các nghiên cứu của chúng tôi. Tôi thường cung cấp cho họ tất cả kết quả của các nghiên cứu, và họ thích điều đó. Nhưng tôi đã nói, tôi sẽ làm bạn bị tổn thương, vậy tôi sẽ phải trả cho bạn bao nhiêu? Và họ đã nói, được rồi. Tôi hỏi, bao nhiêu? Và họ đã nói, 250 đô la là ổn, tùy thuộc vào thời gian của nghiên cứu này. Và chúng tôi đã nói về độ dài, và nó có một thiết kế thú vị. Có một bài kiểm tra tiêu chuẩn để xác định sự không dung nạp lactose. Nó là khách quan. Đó là một bài kiểm tra hơi thở bằng hydro. Và vì vậy, bạn phải uống 16 ounce sữa trong một lần khá nhanh chóng. Sau đó, mỗi nửa giờ bạn thở vào một ống, bắt giữ khí và cho vào máy đo hơi thở. Nó sẽ cho bạn biết liệu có hydro ở đó hay không. Nếu bạn không tiêu hóa được lactose, nó sẽ đi xuống ruột già của bạn. Các vi khuẩn sẽ ăn nó. Nó sẽ tạo ra hydro. Bạn sẽ hấp thụ được điều đó, và bạn sẽ thở ra. Vì vậy, đây là một bài kiểm tra rất objective về việc bạn có tiêu hóa được lactose hay không. Họ đã nói, vâng, chúng tôi sẽ làm điều này nếu liều lượng sau khi chúng tôi thực hiện kiểm tra là 4 ounce sữa một ngày, sau đó là 8, 12, 16, 20, 24. Và tôi đã nói, chỉ cần một tuần thôi, và bạn có thể dừng lại khi các triệu chứng không thể chấp nhận được. Tôi không muốn bạn bị đau đớn vì điều này. Bạn sẽ không bị loại khỏi nghiên cứu. Tôi thực sự tò mò về liều lượng nào sẽ khiến bạn phản ứng với điều này. Và với sữa đậu nành, bạn sẽ không phản ứng gì cả. Không có lactose. Vì vậy, đây sẽ chỉ là câu hỏi giữa sữa bò, loại thương mại và sữa tươi. Phần đầu tiên của nghiên cứu này là tuyển chọn. Và vì vậy, chúng tôi đã phải nói, để đủ điều kiện tham gia nghiên cứu này, bạn phải thất bại trong bài kiểm tra hơi thở bằng hydro, và bạn phải phàn nàn về các triệu chứng. Vì vậy, bạn phải không dung nạp và một cách khách quan, không chủ quan, thất bại trong điều này. Và cuối cùng chúng tôi có 16 người tham gia nghiên cứu. Không phải là một vấn đề lớn. Họ đã thực hiện tất cả ba nhánh. Và 50% người khẳng định rằng họ không dung nạp lactose đã thất bại trong bài kiểm tra hơi thở. Như vậy, nồng độ hydro của họ không tăng lên sau khi họ uống 16 ounce sữa. Nhưng có ai trong số họ cảm thấy tồi tệ không? Có. Và vì vậy tôi không thể nhìn họ và nói, xin lỗi, bạn không phải là người không dung nạp lactose. Bạn đang nói dối tôi. Tôi phải nói, bạn đã thất bại trong bài kiểm tra của chúng tôi. Các tiêu chí loại trừ- chọn lọc của chúng tôi có nghĩa là bạn phải cảm thấy những triệu chứng này và bạn phải có phản ứng này. Điều thú vị là, chúng tôi có người gốc Á, người da đen, người Tây Ban Nha, người da trắng. Tất cả các người Caucasian đều thất bại trong bài kiểm tra nói rằng họ có triệu chứng và không qua bài kiểm tra hơi thở hydrogen và cho thấy nồng độ hydro của họ không tăng lên, điều này có thể so sánh với việc không dung nạp lactose chủ yếu ở những người không phải là người Caucasian. Vì vậy, tôi đang dẫn đến điểm này là họ có triệu chứng. Họ phàn nàn. Họ quy cho điều đó là do sự không dung nạp lactose. Nhưng về mặt kỹ thuật, họ không phải. Có điều gì khác đang làm phiền họ. Có thể đó là sự tăng sinh vi khuẩn trong ruột non, SIBO. Giờ hãy chuyển sang lúa mì. Trước khi bạn làm, vì tôi vừa hỏi, tôi muốn biết, sữa tươi có giúp ích không? Ồ, ôi. Vì vậy, tôi chỉ cần biết. Điều đó không công bằng. Không, không hoàn toàn. Vì vậy, họ có những triệu chứng hoàn toàn giống nhau trên sữa tươi và sữa thông thường. Xin lỗi, đó giống như là mảnh kết thúc của toàn bộ câu chuyện là nó không giúp ích gì cả. Nó hoàn toàn giống nhau. Nhưng đó là một bài kiểm tra rất dễ để nghiên cứu một cách xác định. 16 người có thể không có vẻ như là nhiều người, nhưng vì rối loạn tiêu hóa rất dễ phát hiện, bạn có hoặc không có tiêu chảy và khí. Tôi vô cùng tự hào về nghiên cứu nhỏ bé, bài nghiên cứu nhỏ bé mà chúng tôi đã thực hiện. Tuy nhiên, công ty sữa tươi này vẫn trên trang web của họ nói rằng họ chữa khỏi sự không dung nạp lactose. Vì vậy, đây là một vấn đề hoàn toàn khác. Vì vậy, đừng đi vào đó, nhưng hãy đảo ngược lại vấn đề về lúa mì vì, vì vậy mối quan tâm của tôi trong thế giới lúa mì và sự không dung nạp gluten là, vâng, thật tuyệt vời làm sao mà nhiều người cảm thấy khó chịu. Và nếu họ được kiểm tra, bạn có thể phát hiện ra rằng họ không thực sự không dung nạp gluten về mặt lâm sàng, hoặc tôi chắc chắn đó là một tiếp diễn. Nhưng tôi nghĩ điều này thực sự liên quan đến nguồn thực phẩm của chúng ta. Vì vậy, trong nhiều loại thực phẩm mà chúng ta trồng, trong quá khứ, có nhiều loại chuối, ngô và lúa mì khác nhau, v.v. Và ở Mỹ, chúng ta hầu như chỉ trồng một loại ngô và một loại lúa mì, trồng đơn, lượng lớn. Và người Mỹ đặc biệt, trong số tất cả các loại ngũ cốc mà mọi người ăn trên thế giới, người Mỹ ăn lúa mì. Thực tế, tôi đã phải thực hiện một bài báo một lần mà chúng tôi đã cố gắng xác định có bao nhiêu protein đến từ các nguồn khác nhau, có bao nhiêu từ thịt, bao nhiêu từ sản phẩm từ sữa, bao nhiêu từ ngũ cốc. Và tôi rất tò mò khi thấy rằng cơ sở dữ liệu của USDA nói, đây là giá trị protein của chúng tôi từ ngũ cốc. Và khi nói đến ngũ cốc, chúng tôi có ý là lúa mì, yến mạch, gạo, quinoa và mọi thứ với một chân chú thích nhỏ rằng, vì 90% ngũ cốc mà người Mỹ ăn là lúa mì. Chúng tôi cơ bản chỉ sử dụng giá trị lúa mì cho điều này, và chúng tôi không sử dụng các loại khác. Và tôi nghĩ, ôi Chúa ơi, với gạo và yến mạch và mọi thứ khác ở ngoài kia, 90% ngũ cốc mà người Mỹ ăn là lúa mì. Nhưng hãy nghĩ đến điều đó, bánh bagel, bánh ngọt, bánh mì cho bữa sáng. Ngay cả vỏ bánh pizza. Vỏ bánh pizza. Chúng ta ăn một lượng lúa mì quá nhiều. Vì vậy, một trong những đồ thị yêu thích của tôi, và xin lỗi, có thể chúng ta sẽ đi vào điều này sau, xem xét các loại carb, chất béo và protein mà mọi người ở Mỹ ăn. Và tôi sẽ có thêm chi tiết nếu bạn muốn thực hiện điều này sau, nhưng 50% những gì người Mỹ ăn cho carbs là carbs. Và 40% là carbs kém, đường thêm vào và ngũ cốc tinh chế, chủ yếu là lúa mì tinh chế. Và 10% là carbs lành mạnh. Và vì vậy, tôi nghĩ rằng những gì người Mỹ đang ăn, và tôi nghĩ rằng sự không dung nạp gluten liên quan đến việc lúa mì là nguồn ngũ cốc chiếm ưu thế như nó không cần thiết phải như vậy, và rất ít sự đa dạng trong lúa mì.
    Tôi biết thực sự có một số người đang cố gắng đưa trở lại những phiên bản di sản của các loại ngũ cốc khác nhau như lúa mì, kamut và kiều mạch. Còn những loại nào khác nhỉ? Farroh và hạt lúa mì. Thực ra, tôi làm một món salad hạt lúa mì cực ngon nếu bạn muốn tìm hiểu sau này. Nhưng trong tất cả những loại lúa mì tinh chế mà chúng ta đang ăn, theo ý bạn, thật đáng kinh ngạc khi mà ngày càng nhiều người bây giờ mắc phải chứng không dung nạp gluten? Chuyện gì đang xảy ra vậy? Tôi nghĩ đó là vì chúng ta ăn quá nhiều lúa mì, quá nhiều lúa mì tinh chế, và thực sự chỉ có một loại. Tôi đã nghe, không biết bạn đã gặp phải tình huống này chưa, nhưng tôi đã có những người châu Âu đến và nói rằng, bạn biết đấy, tôi đã ăn rất nhiều bánh mì ở châu Âu, và khi tôi đến đây, tôi lại bị không dung nạp gluten, và sau đó tôi quay trở lại châu Âu và lại có thể ăn bánh mì. Và tôi không biết điều này, vì tôi không phải là nhà khoa học thực phẩm, nhưng tôi nghĩ điều đó cũng là một phần của sự việc. Thật thú vị phải không? Và tôi biết có rất nhiều người nghe đang cực kỳ tò mò về vấn đề này, về sự khác nhau giữa thực phẩm gây dị ứng thực phẩm không được chẩn đoán lâm sàng và những trải nghiệm tiêu cực với thực phẩm. Vậy có bao nhiêu người thực sự bị không dung nạp gluten? Bạn có nghe về bệnh celiac không? Ý tôi là, giờ đây mọi người cũng sẽ biết đến tên tuổi của những thứ này, vì vậy họ chỉ nói chung, có hay không có bệnh. Vậy bạn nghĩ có bao nhiêu người thực sự gặp khó khăn với chứng không dung nạp lúa mì, như là nhạy cảm với lúa mì? Có vẻ như có hàng triệu và hàng triệu người. Đúng rồi, không phải lĩnh vực chuyên môn của tôi. Tôi không thể nói về điều này một cách hiệu quả. Nhưng tôi biết rằng, trong một lớp học dinh dưỡng cơ bản mà tôi giảng dạy, tôi đã xem xét một cuộc khảo sát về bệnh celiac và kiểm tra mọi người xem có bị hay không. Và thậm chí như một nửa dân số bị bệnh celiac nghiêm trọng cũng không biết họ mắc bệnh và vẫn tiêu thụ lúa mì. Và vì vậy, ngay cả khi bạn mắc bệnh, cũng có một phạm vi phản ứng khác nhau. Bạn có thể có và chỉ nghĩ rằng, ôi, bụng tôi đang kêu. Hả, không làm tôi khó chịu lắm. Trong khi đó có những người không bị bệnh celiac nhưng lại có một chút không dung nạp gluten và một lượng nhỏ lại làm họ khó chịu. Vậy nên, ngay cả trong đó, có một chút không rõ ràng mà khó giải thích, nơi mà bạn không thể nhìn người khác vào mắt và nói, xin lỗi, tôi đã chẩn đoán bạn. Bạn không có tình trạng này. Vậy nên, điều quan trọng là mọi người phải thừa nhận và sở hữu những gì họ cảm thấy và tìm hiểu về nó. Hãy nói về thực phẩm chế biến. Điều đó thu hút rất nhiều sự chú ý hiện nay. Và ở đây, tôi nghĩ chúng ta cần làm rõ điều chúng ta có ý nói là thực phẩm chế biến. Tôi sẽ hỏi điều này một cách rất trực tiếp. Có những loại phụ gia thực phẩm, phẩm màu, chất kết dính và những thứ khác có trong thực phẩm chế biến. Chúng ta nên nói về điều đó. Còn có vấn đề về mật độ calo so với các chất dinh dưỡng vĩ mô và vi mô, phải không? Rất nhiều calo, nhưng không nhiều dinh dưỡng, để nói theo cách nào đó. Chắc chắn. Và có thể có khoảng 10 điều khác về thực phẩm chế biến là gì và nó không phải là gì, như là thường có ít chất xơ, nhiều calo, ít chất xơ, chẳng hạn. Vậy hãy bắt đầu với những phụ gia thực phẩm này. Điều này hiện đang được nói đến rất nhiều trên phương tiện truyền thông và nó rất tranh cãi. Các phẩm màu, như họ vừa cấm một loại phẩm màu đỏ số 40, tôi nghĩ là vậy. Nhưng thực tế là tôi không thể nhớ cái nào chỉ cho thấy rằng có rất nhiều thứ. Những phẩm màu này thì sao? Chúng có hại đến mức nào? Điều đó dựa trên một nghiên cứu về chuột hoặc gặm nhấm. Bạn có cảm thấy lo ngại về phẩm màu thực phẩm nhiều như những thứ khác trong bao bì thực phẩm chế biến không, và một phần vì những thứ đó gần như không thể nghiên cứu được. Vậy trong thế giới của tôi, nếu ai đó nói rằng điều này là mối lo ngại về sức khỏe hoặc lợi ích sức khỏe, tôi phải nghĩ, làm thế nào tôi có thể nghiên cứu điều đó? Và kết quả sẽ ra sao? Nên thực sự, thế giới của tôi là, vậy sự tiếp xúc là gì và kết quả là gì? Tôi có thể nhận được kinh phí để làm điều đó không? Và nếu kết quả là bệnh tim, ung thư hoặc tiểu đường, tôi ngay lập tức loại bỏ nó. Tôi không thể chờ đợi cho đến khi ai đó chết hoặc phải vào bệnh viện. Tôi sẽ không thể công bố bài báo của mình, và tôi sẽ không thể giữ công việc tại Stanford. Tôi phải công bố nhanh hơn. Nên hầu hết sự nghiệp của tôi đã tập trung vào các yếu tố bệnh tim mạch. Vì vậy, tôi có thể làm thay đổi cholesterol trong máu, glucose máu, và các dấu hiệu viêm, insulin chỉ trong vài tuần, và đôi khi nói, ôi, làm thế nào bạn không làm điều này trong nhiều năm? Chà, vì hầu hết tác động xảy ra trong hai tuần đầu tiên. Tôi đã làm điều đó trong tám tuần, hoặc tôi đã làm điều đó trong sáu tháng, nhưng thực sự, tác động đạt mức ổn định chỉ trong vài tuần nếu đó là yếu tố nguy cơ tim mạch. Vậy nếu bạn muốn hỏi tôi phẩm màu làm gì, tôi sẽ phải ngẫu nhiên phân chia mọi người để có được sự tiếp xúc hoặc không. Vậy thực phẩm giống nhau có hoặc không có phẩm màu, và tôi sẽ phải có một kết quả. Và thực sự không có nhiều kết quả. Cholesterol của bạn sẽ không thay đổi. Glucose máu của bạn sẽ không thay đổi. Nếu mọi thứ đều giống nhau ngoại trừ phẩm màu, những đo lường đó sẽ không thay đổi. Vậy nên ý tưởng là bạn cho chuột một liều lớn và xem chúng có bị ung thư không. Và điều đó hợp lý về mặt chuyển hóa. Điều đó tạo ra một khả năng hợp lý rằng đây là một chất gây ung thư. Nhưng thật sự rất khó để thử nghiệm và suy nghĩ về điều đó. Bạn vừa nói rằng bạn không thể theo dõi có bao nhiêu phẩm màu đỏ, phẩm màu xanh hay phẩm màu vàng. Kết hợp với chất nhũ hóa, và chất tạo gel, và phẩm màu, và các chất chống hoặc chất tạo bóng. Có một danh sách. Vậy phân loại NOVA được xây dựng bởi Carlos Montero từ Brazil giống như chủ đề nóng trong thế giới thực phẩm siêu chế biến. Trong suốt thập kỷ qua, nếu bạn nhìn vào, có báo cáo mỗi tháng nói về thực phẩm siêu chế biến, và nếu bạn nhìn vào báo cáo đó, đó là phân loại NOVA. Vậy có một điều thú vị, chỉ để làm cho điều này rõ ràng, và chúng ta có thể dừng lại nếu điều này đã đi quá xa, nhưng phân loại NOVA là không quan tâm đến dinh dưỡng. Ông ấy không quan tâm đến việc có bao nhiêu chất béo, cholesterol hay chất xơ trong đó.
    Toàn bộ ý của ông khi thực hiện điều này là có điều gì đó vượt ra ngoài điều đó. Tôi biết chúng ta đang lo lắng về việc thiếu chất xơ, quá nhiều chất béo bão hòa, và những điều khác. Nhưng không phải là còn có điều gì đó liên quan đến phẩm màu, hương liệu và chất tạo gel, v.v., có thể tách biệt với tất cả những điều này sao? Và trong các phân tích của ông, ông đã nói rằng, nếu tôi tách điều này ra trong dữ liệu mà tôi đang xem xét, chúng có tác động bổ sung đến tất cả những điều khác này. Ông đã đưa ra một lý do thuyết phục cho điều đó. Và mọi người liên tục công bố các tài liệu về vấn đề này. Hiệp hội Tim mạch Hoa Kỳ có một khuyến nghị khoa học về điều này. Và tôi đã thấy bảng đó. Nó có trong tài liệu tư vấn của chúng tôi. Có 150 phân tử khác nhau trong danh sách này, thuộc các danh mục khác nhau. Và nếu bạn xem toàn bộ danh sách, bạn sẽ hơi sốc. Thứ nhất, nghệ có trong danh sách các phẩm màu. Vì vậy, về mặt kỹ thuật, nghệ có thể đưa bạn vào danh mục thực phẩm siêu chế biến. Nhưng nghệ thì chứa đầy curcumin. Và mọi người đang thực sự hứng thú với những lợi ích sức khỏe có thể có của nghệ. Pectin cũng nằm trong đó. Mọi người đã sử dụng pectin trong nhiều năm để làm mứt và thạch và những thứ như vậy. Và có những tên gọi khủng khiếp mà bạn thậm chí không thể phát âm trong danh sách này, mà tôi đã tìm kiếm trong thực phẩm, và tôi không thể tìm thấy nhiều thứ có tên gọi khủng khiếp trong thực phẩm thực tế mà mọi người ăn. Dù sao đi nữa, trong danh sách này có 150 hóa chất. Và nó thực sự mang tính trực quan hấp dẫn. Có vẻ như phải có điều gì đó vượt ra ngoài những chất dinh dưỡng này. Ôi, thực phẩm công nghiệp đang bị rối loạn ở đây. Và nếu chúng ta có thể kéo vào một thuật ngữ khác, đó là GRAS, được công nhận chung là an toàn. Và cách đây nhiều thập kỷ, FDA đã nói, ồ, có rất nhiều điều mà ngành công nghiệp thực phẩm đang đưa vào thực phẩm. Để làm một thử nghiệm hợp lý để xem điều này có gây hại cho con người hay không thực sự không khả thi. Hơn nữa, trong thế giới của tôi, tôi không thể thực sự thực hiện những nghiên cứu mà tôi sẽ làm hại người. Nhưng tôi cần bạn đăng ký và nhân viên của bạn. Và tôi sẽ ngẫu nhiên hóa bạn để xem ai là người tôi làm hại trước tiên. Và một khi tôi biết ai, tôi sẽ biết liệu tôi có cần loại bỏ thứ này khỏi thực phẩm hay không. Vì vậy, họ sẽ làm điều đó trên chuột hoặc họ sẽ làm trên chuột cống hoặc họ sẽ làm trên đĩa Petri để xem nó có khả thi không. Và vào một thời điểm, có 800 loại GRAS này. Và tôi nghĩ nó đã mọc lên đến 10.000. Có một mớ thành phần mà ngành công nghiệp thực phẩm có thể đưa vào thực phẩm nhờ vào dòng chú thích GRAS này, tùy chọn này chắc chắn có vấn đề. Vì vậy, chúng ta có danh sách NOVA của những chất phụ gia này. Ông gọi chúng là chất phụ gia trang điểm. Vì vậy, hãy dừng lại một chút để nghĩ về cái tên đó. Vì vậy, chất trang điểm có nghĩa là để làm thực phẩm trông tốt. Nếu bạn định đi mua nó trên kệ, hãy nghĩ chỉ một phút về một chất nhũ hóa. Nếu bạn đi mua một cái gì đó và nó bị tách ra trên kệ, bạn nghĩ, ồ, tôi thực sự không muốn cái đó. Nó trông như thể một nửa là cái này và một nửa là cái kia. Nếu giả sử nó là một loại nước sốt salad, tôi muốn nước sốt salad trông hoàn toàn đồng nhất như thể ai đó đã lắc nó lên và tôi không muốn mua, tôi không muốn bỏ các phần lên salad của mình. Tôi muốn bỏ nước sốt salad. Vì vậy, các chất phụ gia trang điểm là để làm cho nó trông đẹp. Và đó là lý do chúng ta có phẩm màu. Ôi, tôi không nghĩ tôi muốn mua cái màu xám đó, nhưng tôi sẽ mua cái màu đỏ hoặc màu vàng hoặc màu bất kỳ màu gì. Vì vậy, những chất phụ gia khác nhau đang được đưa vào để làm cho nó trông hấp dẫn hơn hoặc cảm thấy hấp dẫn hơn hoặc có mùi hấp dẫn hơn thay vì chỉ là thực phẩm. Vì vậy, điều này thực sự có lý rằng chúng ta đã đi quá xa. Chúng ta có hệ thống thực phẩm tuyệt vời giúp thực phẩm không đắt tiền rất dễ tiếp cận cho nhiều người 24/7. Và chúng ta đã đi quá xa. Nó quá dễ tiếp cận. Nó quá rẻ. Nó quá ổn định trên kệ siêu thị để như ba tháng sau, không có con bọ nào ăn nó. Nó không hỏng. Có phải điều đó tốt về mặt kinh tế khi nó không hỏng không, nhưng có phải hơi đáng sợ khi mà ngay cả những con bọ cũng không muốn ăn nó không? Bởi vì chúng có thể nhận ra rằng không có dinh dưỡng ở đây. Thực phẩm chế biến quả thực là một vấn đề rất thú vị. Đó là việc nhịn ăn mà RFK Jr. muốn xử lý vấn đề này. Và nhiều người trong chúng ta thực sự rất hào hứng khi có người muốn có một lập trường vững chắc ở đây vì điều này đang bị rối loạn. Điều đó thực sự thông tin và tôi đánh giá rất cao điều đó vì nhiều lý do. Một điều mà tôi muốn nhấn mạnh đặc biệt là cách mà bây giờ nhiều lần bạn đã mô tả rằng để thực hiện một nghiên cứu phù hợp, bạn cần thao tác các biến một cách lần lượt. Bạn không thể thực hiện những loại nghiên cứu mà người ta mong muốn thực hiện, nơi bạn thao tác 10, 20, 40, 100 biến của phẩm màu và màu sắc trong con người và thực hiện điều đó trong một khoảng thời gian hợp lý. Như bạn đã đề cập, hoặc là mọi người sẽ đều chết hết hoặc sẽ không còn nguồn tài chính từ chính phủ cho bất kỳ mục đích nào sau khi một nghiên cứu như vậy được thực hiện. Nó quá tốn kém, quá tốn thời gian. Điều khác là, dựa trên những gì bạn vừa nói với chúng tôi về những chất phụ gia này, có phải chỉ đơn giản là cấm tất cả chúng không? Vâng, điều đó chắc chắn sẽ rất hợp lý. Và điều đó sẽ xóa sổ 60% những gì hiện có trong cửa hàng tạp hóa ngay bây giờ. Và nếu có ai đó đi vào mua thực phẩm cho gia đình và 60% số thực phẩm đã biến mất và chúng tôi chưa thay thế nó bằng thực phẩm dinh dưỡng hơn nhưng phù hợp với ngân sách của họ và có thể tiếp cận, thì điều đó sẽ là tội ác, nếu nói một cách hoàn hảo. Và đó là lý do cộng đồng sức khỏe đang cố gắng tìm hiểu cách phản ứng với điều này. Vì vậy, một phần của điều này là, tôi sẽ lấy một ví dụ, vài ví dụ về những thứ thuộc dòng thực phẩm siêu chế biến. Vì vậy, thực ra có khá nhiều bánh mì nguyên cám, sữa chua, nước sốt salad, và những thứ như nước sốt cà chua. Vì vậy, hãy hình dung một bữa ăn nhanh rẻ tiền cho một gia đình mà cha mẹ có ba công việc, họ đang cố gắng kiếm sống. Chắc chắn, sẽ rất tuyệt nếu họ có thể ở nhà trồng vườn và nấu ăn từ đầu cả ngày, nhưng họ không thể.
    Xin chào! Dưới đây là bản dịch của văn bản bạn đã cung cấp sang tiếng Việt:
    Vậy là họ về nhà, nấu chút mì, hâm nóng một ít sốt cà chua đỏ, và đổ lên trên, dinh dưỡng hơn so với, nói rằng, một món ăn nhanh nào đó. Nếu bạn lấy sốt cà chua ra, và họ pha một ít salad, thì bọn trẻ không muốn ăn những loại rau sống đơn giản. Chúng muốn có một ít nước sốt salad. Bạn đã mua một chút nước sốt salad. Còn cho bữa sáng, họ dự định ăn một ít sữa chua hoặc bánh mì nguyên cám. Vì vậy họ sẽ làm bánh mì nướng và cho một ít bơ vào, ăn bánh mì nướng bơ. Và nó ghi là bánh mì nguyên cám. Tất cả bốn thứ đó có thể đã đáp ứng tiêu chí cho thực phẩm siêu chế biến. Nếu bạn lấy những thứ đó ra. Họ không thể ăn salad. Họ không thể ăn mì. Họ không thể có sữa chua. Và họ không thể ăn bánh mì nướng bơ vì bạn đã lấy hết chúng đi. Trừ khi chúng ta thấy điều đó và nói, vâng, chúng tôi biết rằng những thứ này nên được thay thế bằng thực phẩm dinh dưỡng hơn, không có các chất phụ gia mỹ phẩm. Và cho đến khi chúng ta đạt đến điều đó, bạn không thể loại bỏ tất cả chúng. Thật là tàn nhẫn. Vâng. Không, đó là một ví dụ tuyệt vời, mặc dù buồn, nhưng quan trọng, xin lỗi, về những thách thức mà mọi người phải đối mặt trong việc cho gia đình ăn. Và cùng lúc đó, chúng ta có thể tranh luận rằng người dân ở Châu Âu, bạn biết đấy, có gia đình. Họ làm việc rất chăm chỉ. Và các cửa hàng tạp hóa của họ bao gồm rất nhiều thực phẩm siêu chế biến và thực phẩm chế biến, nhưng cũng có rất nhiều trái cây và rau quả. Như chúng ta đã nói trước đó, có thể có nhiều loại ngũ cốc hơn, v.v. Vì vậy, chúng ta không muốn vẽ ra một bức tranh như vùng quê Pháp, nơi mọi thứ đều được trồng và thu hoạch, và bạn biết đấy, tìm kiếm nấm truffle vào buổi sáng. Tôi đã dành một thời gian ở miền nam nước Pháp và họ thực sự làm điều này. Người dân ở đó dành một lượng thời gian và năng lượng rất lớn để suy nghĩ về những gì họ sẽ ăn, chuẩn bị thực phẩm đó, ăn nó và nói về những bữa ăn tuyệt vời khác mà họ đã có trong khi ăn nó. Và thậm chí những người không có ngân sách lớn, ít nhất là vào thời điểm đó, đã ăn thực phẩm chất lượng cực cao với số lượng hợp lý. Và nó cực kỳ ngon miệng. Vì vậy, có những khu vực trên thế giới nơi mọi người làm điều này, nhưng ở Bắc Âu, có rất nhiều thực phẩm chế biến. Và cùng lúc đó, chúng ta không thấy những vấn đề tương tự với béo phì, ít nhất là không ở mức độ như ở Hoa Kỳ, những vấn đề sức khỏe mãn tính và chuyển hóa mà chúng ta thấy ở đây. Vậy nếu chúng ta so sánh và đối chiếu, chỉ vì chúng gần gũi nhất, một cửa hàng tạp hóa Bắc Âu và một gia đình và cửa hàng tạp hóa Bắc Mỹ mà bạn vừa mô tả, tôi nghĩ là một ví dụ khá đại diện. Có gì khác nhau? Họ ăn gì cho bữa tối mà khác? Là sốt cà chua không chứa các phẩm màu, rằng nó không chứa đường? Và họ thay thế những thực phẩm đó bằng gì nếu họ có thay thế? Có lẽ ít nhất hai câu trả lời. Một trong số đó sẽ là, tôi không thể nói chính xác có bao nhiêu người châu Âu hay những người khác từ các quốc gia khác đã nói rằng, tôi đã mua cùng một sản phẩm mà tôi mua ở quê hương của mình ở đây, và nó có gấp đôi số thành phần. Đây là cùng một công ty. Đây là cùng một thực phẩm. Nó có thể là, cái gì nhỉ, kem hạt phỉ? Nutella. Nutella. Như là, đây là Nutella bạn bán ở đây, và đây là Nutella tôi mua ở đó. Tôi đã có nhiều người nhắc đến điều đó với tôi và cho tôi xem những thành phần khác nhau. Và vì vậy, nó có thể được làm theo cách của đất nước khác. Nhưng ở Hoa Kỳ, nó được sản xuất theo một cách khác dành cho người Mỹ. Vậy nếu chúng ta có thể chỉ cần thực hiện bước đó, nếu chúng ta có thể nói, được rồi, bạn đã làm điều này ở một đất nước khác theo một cách khác. Bạn có thể làm nó theo cách tương tự ở Hoa Kỳ không? Đó sẽ là một bước khởi đầu ngay tại đó. Tại sao lại có sự khác biệt về thành phần như vậy? Điều này đã trở nên rất nhiều trên phương tiện truyền thông gần đây với Froot Loops. Đã có tranh luận, tôi không biết điều này có đúng hay không, nhưng đã có tranh luận rằng Froot Loops ở Canada được nhuộm bằng nước cà rốt và nước củ cải đường, trong khi Froot Loops ở Hoa Kỳ sử dụng phẩm màu nhân tạo. Và tôi không thể xác minh điều đó. Tôi không biết điều đó có đúng không, nhưng tôi nghĩ rằng có một số ví dụ chỉ ra rằng điều đó có thể là đúng. Tại sao bạn lại có một hệ thống như của chúng tôi nếu những người khác có thể làm điều đó, có lẽ, với chi phí tương đương hoặc thấp hơn? Tôi đồng ý. Tôi cũng không thể xác nhận tuyên bố đó. Nhưng tôi nghĩ rằng điều đó đúng vì những lý do mà tôi không thể giải thích. Và đó là lý do tại sao sẽ hữu ích nếu nói nhiều hơn với ngành công nghiệp thực phẩm. Tôi nghĩ có một số thách thức với phản ứng này đối với thực phẩm siêu chế biến. Tôi nghĩ có một số vấn đề với NOVA mà tôi đã đề cập trước đó. Bạn sẽ phải tạo điều kiện cho những thực phẩm đó dễ tiếp cận. Nhưng một số trong số chúng bạn có thể nhanh chóng nếu bạn tận dụng một số cách khác mà mọi người đang làm. Và các quy tắc quá lỏng lẻo ở Hoa Kỳ. Vì vậy, tôi nghĩ điều đó rất quan trọng. Và mức độ mà điều này có thể có ảnh hưởng không phải là tuyên truyền cho công chúng để nhìn vào mặt sau và tìm các chất phụ gia mỹ phẩm siêu chế biến và loại bỏ chúng. Mà là nói rằng chúng tôi sẽ làm điều này. Và ngành công nghiệp thực phẩm sẽ nói, tôi sẽ phải tái định hình công thức. Nếu ai đó sẽ mua sản phẩm của tôi, nếu họ sẽ chỉ trích tôi vì điều này, không chỉ tôi sẽ phải tái định hình công thức, mà điều đó sẽ không khó vì tôi đã làm điều đó ở một nước khác. Và tôi có thể tái định hình, và do đó thành phần đó sẽ biến mất. Tôi nên hỏi trực tiếp, trong nghiên cứu của bạn, có phải bạn nhận được tài trợ từ các công ty trong ngành thực phẩm không? Vậy nên nhiều lần. Tôi đã nhận tiền từ bơ. Tôi đã nhận tiền từ đậu nành. Gần đây nhất, tôi đã nhận tiền từ Beyond Meat. Hãy để tôi nói về Beyond Meat, cái mà gần đây nhất. Tôi đã so sánh Beyond Meat với thịt đỏ về kết quả tim mạch. Và Beyond Meat đã thắng trong một số danh mục so với thịt đỏ. Và tôi đã nhận được rất nhiều chỉ trích vì điều đó. Mọi người rất yêu thịt đỏ, bao gồm cả tôi. Vâng. Đúng. Tôi sẽ đi nhẹ nhàng, nhưng tôi sẽ không hoàn toàn dễ dãi. Ôi trời.
    Gardner là một kẻ tiếp thị cho ngành công nghiệp. Tất cả những gì anh ta làm là lấy… Không, phần lớn số tiền của tôi không đến từ đó. Nhưng trên thực tế, tôi không thể nhận được tài trợ từ NIH để làm điều đó bởi vì họ sẽ nói, chờ một chút, Beyond Meat kiếm được rất nhiều tiền. Họ vừa mới bán cổ phiếu lần đầu ra công chúng. Tại sao chúng tôi lại phải tài trợ cho nghiên cứu đó? Hãy để ngành thực phẩm tài trợ cho việc đó. Thực tế là điều đó diễn ra mọi lúc. Và chúng ta có thể bàn về việc đó có vấn đề hay không. Rõ ràng, ít nhất thì cũng có vấn đề rằng công ty đang tài trợ cho nghiên cứu sẽ kiểm tra sản phẩm của họ. Nhưng điều thú vị hơn đối với tôi là đây giống như Beyond Meat 1.0. Và Beyond Meat thực sự đã làm tốt hơn so với thịt đỏ. Và họ thực sự, sau đó, đã loại bỏ dầu dừa, loại bỏ một số thành phần khác, thêm một số thành phần ít gây hại hơn. Và họ đã thực hiện cải tiến công thức nhiều lần. Và bằng cách cải tiến công thức, mặc dù nghiên cứu mà chúng tôi thực hiện cho thấy họ có lợi ích, tôi hoàn toàn tôn trọng điều đó. Họ lắng nghe. Họ đang xem xét những mối quan tâm về sức khỏe. Họ đang cố gắng phản ứng. Và tôi nghĩ rằng nếu ngành thực phẩm nói chung làm điều này và chúng tôi có thể làm việc chặt chẽ hơn với họ, thì đó sẽ là cách để cải thiện nguồn cung thực phẩm ở Mỹ, thay vì, chúng ta có một điều mới. Đó là NOVA. Hãy loại bỏ tất cả chúng. Điều đó sẽ không thực sự hiệu quả.
    Vì vậy, tôi nghe thấy hai điều. Thứ nhất, chúng ta cần gây áp lực cho ngành thực phẩm để cải tiến công thức, loại bỏ những phụ gia này, phẩm màu, những gì bạn gọi là phụ gia mỹ phẩm có thể gây chết người hoặc không, chắc chắn là không trong ngắn hạn, nhưng mà trong dài hạn có thể là vấn đề nghiêm trọng. Chúng ta chỉ cần làm điều gì đó để đảm bảo rằng những thứ đó được loại bỏ. Điều đó thật sự không hợp lý để chần chừ về vấn đề này. Và chúng ta có thể nhìn sang châu Âu và những nơi khác không có. Rõ ràng, nếu không gì khác, họ đã chứng minh rằng bạn không cần những thứ đó trong thực phẩm để chúng có thời gian bảo quản ổn định, v.v.
    Được rồi, đó là một. Còn vấn đề khác là vấn đề tài trợ của ngành thực phẩm cho các nghiên cứu bởi vì, bạn biết đấy, tôi không phải là chuyên gia dinh dưỡng, nhưng tôi chú ý rất nhiều đến cách mà dinh dưỡng và sức khỏe được thảo luận trực tuyến. Tôi có nghĩa là, đó, tôi có thể nói, là công việc của tôi nhiều hơn hoặc ít hơn. Và mỗi khi ai đó nghe rằng một nhà nghiên cứu nhận tiền từ một công ty để thực hiện nghiên cứu, họ lập tức giả định rằng có sự thiên lệch. Để công bằng với bạn và với quy trình, tôi muốn hỏi, họ có thể ảnh hưởng đến câu hỏi không? Chắc chắn là không trong việc thu thập dữ liệu. Ý tôi là, dữ liệu là dữ liệu. Các sinh viên cao học và các nghiên cứu sinh sau tiến sĩ của bạn là những người thực sự tiến hành các thí nghiệm này. Có lẽ họ đã có một giả thuyết ngay từ đầu. Họ đặt ra một câu hỏi và sau đó cố gắng bác bỏ giả thuyết đó. Nhưng công ty có nói rằng chúng tôi muốn bạn kiểm tra một giả thuyết nhất định hay đây là tài trợ cho bạn để kiểm tra một giả thuyết mà bạn chọn? Nói cách khác, có sự phân tách rõ ràng giữa các khái niệm không? Rõ ràng vấn đề tiền bạc khiến mọi người nổi giận, nhưng đó là một vấn đề rất khác khi một công ty nói, này, bạn có thể kiểm tra xem sản phẩm của chúng tôi có vượt trội hơn về các chỉ số tim mạch so với thịt đỏ hay không so với, này, nghe này, bạn muốn nghiên cứu, bạn muốn nghiên cứu các chỉ số tim mạch ở những người tiêu thụ Beyond Meat so với thịt bò? Được rồi, chúng tôi sẽ tài trợ cho việc đó. Nghe có vẻ tinh tế, nhưng không phải là không tinh tế vì trong một trường hợp, họ có một mục tiêu mà họ quan tâm. Trong trường hợp khác, bạn có một mục tiêu mà bạn quan tâm. Đây không phải là một câu trả lời đơn giản cho điều đó vì không phải là câu hỏi có hoặc không. Đó là một liên tục hoàn toàn. Vì vậy, họ có thể nói, chúng tôi sẽ cho bạn số tiền này nếu bạn làm điều đó. Họ có thể nói, chúng tôi sẽ cho bạn số tiền này để làm bất cứ điều gì bạn muốn, nhưng hãy cho chúng tôi biết về nó trong quá trình thực hiện. Bạn có thể viết kết quả. Tôi sẽ kể cho bạn một trải nghiệm cá nhân thú vị nhất mà tôi đã có trong việc này. Tất cả mọi thứ đều khá vô hại cho đến khi chúng tôi hoàn thành nghiên cứu. Và điều này liên quan đến sự suy giảm về nhận thức. Và vì vậy tôi sẽ không đề cập đến sản phẩm. Tôi chỉ sẽ thiết lập bối cảnh điều này vì tôi nghĩ bạn sẽ thấy thú vị.
    Vì vậy, hóa ra những người mà chúng tôi tuyển dụng có khả năng nhận thức khá cao. Có một khảo sát bạn có thể thực hiện, và tôi nghĩ 50 là điểm tối đa, và tất cả những ai đăng ký đều có điểm 45. Và chúng tôi đang cố gắng xem liệu bổ sung này có thể tăng khả năng nhận thức hay không. Nhưng chúng tôi nên nhận ra ngay từ đầu rằng không còn nhiều không gian để tăng lên. Họ đã có điểm 45 trên 50 ngay từ đầu. Và nghiên cứu không cho thấy sản phẩm làm tăng khả năng nhận thức. Vì vậy, chúng tôi đã chia sẻ nó với công ty. Và họ nói, ừ, tôi thấy bạn nói rằng có một kết quả null ở đây, nhưng liệu bạn có thể nói rằng không có tác động tiêu cực nào không? Và tôi đã nói, chúng tôi không tìm kiếm một tác động tiêu cực. Chúng tôi đang tìm kiếm một sự cải thiện. Họ nói, vâng, nhưng có đúng là nó không làm điều đó tồi tệ hơn không? Tôi nghĩ, điều đó thực sự đúng. Nó không làm tồi tệ hơn. Liệu tôi có nên, để làm cho những người này hài lòng và có thể nhận thêm tiền sau này, tôi có nên nói rằng nó không làm tồi tệ hơn không? Vì vậy, đó sẽ là một ảnh hưởng rất tinh tế mà họ có thể có sau này. Về lý thuyết, họ có thể đánh dấu rằng, bổ sung này duy trì mức độ hiệu suất nhận thức cao và vẫn trung thực, nhưng không cung cấp đầy đủ thông tin. Và ở cuối ngày, điều thực sự quan trọng là xem thiết kế nghiên cứu. Vì vậy, để tôi, tôi nghĩ tôi có thể chuyển đổi điều này thành một điều gì đó thực tiễn hơn nhiều so với vậy. Điều này không thậm chí là ảnh hưởng của ngành công nghiệp. Đó là ảnh hưởng của nhà nghiên cứu. Vì vậy, trong thế giới dinh dưỡng của tôi, và điều này sẽ quay lại với bãi đỗ xe khi không làm một điều gì đó vào một thời điểm, mà làm nhiều điều cùng một lúc. Giả sử tôi muốn nghiên cứu chế độ ăn chay, chế độ ăn Paleo, chế độ ăn Keto hoặc một cái gì đó tương tự. Tôi có thể có chế độ ăn A so với chế độ ăn B và làm cho chế độ ăn A tuyệt vời và chế độ ăn B thật tệ. Vì vậy, có rất ít khả năng rằng B sẽ thắng. Và sau đó tôi công bố điều đó và có một tiêu đề về nó. Sau đó, có người khác thực sự ủng hộ một chế độ ăn đối thủ. Họ bắt đầu một nghiên cứu.
    Họ tạo ra một chế độ ăn kiêng B tuyệt vời và một chế độ ăn kiêng A tồi tệ. Và chế độ ăn kiêng B chiến thắng vì họ đặt ra như vậy. Không có bất kỳ ảnh hưởng nào từ ngành công nghiệp ở đây. Đó là ảnh hưởng từ các nhà nghiên cứu. Sau đó, công chúng sẽ đến và nói, cái quái gì vậy? Nó nói chế độ ăn kiêng A tốt hơn vào một ngày. Và nó nói chế độ ăn kiêng B tốt hơn vào ngày tiếp theo. Chúa ơi, các nhà khoa học dinh dưỡng của bạn không bao giờ đồng ý về bất cứ điều gì. Tôi chỉ muốn đi ăn một cái burger. Thật là, ồ. Nếu bạn đã nhìn vào thiết kế. Một trong những từ yêu thích mới của tôi trong dinh dưỡng là “equipoise”. Tôi đã cố gắng thiết lập các nghiên cứu mà ở đó quy trình chế độ ăn kiêng A tốt nhất mà bạn có thể có và chế độ ăn kiêng B. Vì vậy, nếu tôi có thể nêu ra một vài điều. Một trong những nghiên cứu nổi tiếng nhất của tôi là “diet fits”. Nó liên quan đến một chế độ ăn ít carb, ít chất béo. 600 người trong một năm. Đây là một nghiên cứu 8 triệu đô la. Đây có phải là nghiên cứu năm 2018 không? Vâng. Uh-huh. Và tôi đã nói với các chuyên gia dinh dưỡng, tôi nói, tôi thật sự không quan tâm cái nào thắng. Chúng tôi thực sự nghĩ rằng có một số yếu tố di truyền hoặc tiền triệu hóa. Sẽ thật tuyệt nếu mọi người đều thắng. Nhưng chỉ để kiểm tra điều này một cách công bằng, tôi muốn tất cả các chuyên gia dinh dưỡng tư vấn cho 600 người trong nghiên cứu này. Bạn phải dạy cả hai chế độ ăn ít béo và ít carb. Bạn sẽ được phân vào các nhóm khác nhau. Và dạy chế độ ăn ít carb tốt nhất mà bạn có thể và chế độ ăn ít béo tốt nhất mà bạn có thể. Vì vậy, nếu một bên thắng ở cuối, chúng tôi có thể nói chúng tôi đã cho cả hai bên một cơ hội công bằng. Khi chúng tôi thực hiện nghiên cứu “swap meat”, đây là nghiên cứu của chúng tôi, nghiên cứu với thực phẩm thực vật hấp dẫn, thử nghiệm chế độ ăn thịt thay thế, thử nghiệm “swap meat” với Beyond Meat, chúng tôi nên chọn gì cho thịt đỏ? Chúng tôi có nên chọn thức ăn nhanh không? Chúng tôi đã đến San Francisco và tìm được những quả trứng ngon, được chào đón bởi sự organic, nuôi trồng tái sinh, nuôi trên đồng cỏ. Vì vậy, chúng tôi muốn có một loại thịt đỏ chất lượng tốt. Chúng tôi đã thực hiện một nghiên cứu với chế độ ăn thuần chay so với chế độ ăn tạp. Và cho chế độ ăn tạp, chúng tôi đã đến một công ty chuyên làm thực phẩm rất tốt, và chúng tôi nhận hàng giao so với thuần chay. Chúng tôi đã làm chế độ ăn ketogenic so với Mediterranean, và chúng tôi đã tạo ra một chế độ ăn Địa Trung Hải tốt. Và chúng tôi đã sử dụng chế độ ăn ketogenic được lập kế hoạch tốt của Jeff Folek và Steve Finney làm so sánh. Vì vậy, trong tất cả những điều này, nhóm của chúng tôi đã vui vẻ cố gắng giải quyết ý kiến của bạn, tách biệt khỏi ảnh hưởng của ngành công nghiệp, chỉ để cố gắng làm cho hai bên thật công bằng khi cạnh tranh với nhau. Quay trở lại với ngành công nghiệp, không có cách nào để thực hiện 100% sạch sẽ. Không có cách nào cả. Có rất nhiều điều tinh tế có thể xảy ra. Vì vậy, điều giúp ngày nay là bạn phải đăng ký thử nghiệm của mình trên clinicaltrials.gov ngay từ đầu. Bạn phải công bố kết quả chính trước và thiết kế toàn bộ nghiên cứu để mọi người có thể thấy. Vì vậy, nếu đến cuối nghiên cứu và bạn thay đổi nó, ai đó sẽ nói, chỉ trích bạn là giả dối. Đó không phải là kết quả chính của bạn. Bạn có thể có bên thứ ba phân tích dữ liệu của bạn. Bạn có thể khóa dữ liệu tại cuối. Bạn có thể công bố dữ liệu cho công chúng. Còn một vài bước nữa mà bạn có thể – đây là mức độ minh bạch nhất mà tôi có thể đạt được. Vì vậy, bạn có thể giảm cơ hội bị ảnh hưởng từ ngành công nghiệp, nhưng bạn không bao giờ có thể loại bỏ nó. Vì vậy, nếu tôi tìm thấy một kết quả tích cực, có thể họ sẽ tài trợ cho tôi lần nữa về một điều gì đó khác. Mặc dù họ không – một số người trong ngành – như tôi thường nhận được quà. Nếu đó là một món quà, họ không thể yêu cầu xem bất kỳ điều gì, nhưng tôi có thể đề nghị cho họ xem những gì đã xảy ra. Và nếu tôi cho họ xem và họ nói, này, bạn có xem xét làm điều này không, tôi sẽ thật ngu ngốc nếu nói, không, bạn đã cho tôi một món quà và tôi không xem xét điều mà bạn đã nói. Tôi sẽ nói, vâng, tôi sẽ xem xét nó. Tôi sẽ xem xét, và tôi muốn trình bày dữ liệu khách quan. Nhưng không – tôi không nghĩ rằng vấn đề nằm ở ngành công nghiệp nhiều mà ở nhà nghiên cứu và cách họ xử lý nó. Như nhiều người trong các bạn đã biết, tôi đã uống AG1 hàng ngày trong hơn 13 năm. Tuy nhiên, giờ đây tôi đã tìm thấy một loại đồ uống vitamin-khoáng chất probiotic tốt hơn. Đồ uống mới và tốt hơn đó là AG1 mới và cải tiến, vừa được ra mắt trong tháng này. Công thức thế hệ tiếp theo của AG1 là một phiên bản tiên tiến hơn, được chứng minh lâm sàng của sản phẩm mà tôi đã uống hàng ngày trong nhiều năm. Nó bao gồm các chất dinh dưỡng sinh học mới và probiotics được cải thiện. Công thức thế hệ tiếp theo dựa trên nghiên cứu mới thú vị về ảnh hưởng của probiotics lên vi sinh vật đường ruột. Và giờ đây nó bao gồm một vài chủng probiotic cụ thể đã được nghiên cứu lâm sàng cho thấy hỗ trợ cả sức khỏe tiêu hóa và sức khỏe hệ miễn dịch, cũng như cải thiện tính đều đặn của đường ruột và giảm tình trạng đầy hơi. Là một người đã tham gia vào nghiên cứu khoa học hơn ba thập kỷ và trong lĩnh vực sức khỏe và thể hình cũng lâu như vậy, tôi luôn tìm kiếm những công cụ tốt nhất để cải thiện sức khỏe tâm thần, sức khỏe thể chất và hiệu suất của mình. Tôi đã phát hiện và bắt đầu uống AG1 vào năm 2012, rất lâu trước khi tôi có podcast, và tôi đã uống mỗi ngày kể từ đó. Tôi nhận thấy rằng nó cải thiện rất nhiều khía cạnh của sức khỏe của tôi. Tôi cảm thấy tốt hơn rất nhiều khi tôi uống nó. Với mỗi năm trôi qua – và nhân tiện, tôi sẽ tròn 50 vào tháng 9 này – tôi tiếp tục cảm thấy ngày càng tốt hơn, và tôi quy cho nhiều điều đó là nhờ AG1. AG1 sử dụng các nguyên liệu chất lượng cao nhất trong các kết hợp đúng, và họ luôn cải thiện công thức của mình mà không làm tăng chi phí. Vì vậy, tôi rất vinh dự khi có họ như một nhà tài trợ cho podcast này. Nếu bạn muốn thử AG1, bạn có thể vào drinkag1.com/slashHuberman để nhận một ưu đãi đặc biệt. Hiện tại, AG1 đang tặng một bộ chào mừng AG1 với năm gói du lịch miễn phí và một chai vitamin D3 K2 miễn phí. Một lần nữa, hãy vào drinkag1.com/slashHuberman để nhận bộ chào mừng đặc biệt với năm gói du lịch miễn phí và một chai vitamin D3 K2 miễn phí. Tập hôm nay cũng được đem đến cho chúng ta bởi BetterHelp. BetterHelp cung cấp liệu pháp chuyên nghiệp với một nhà trị liệu được cấp phép hoàn toàn thực hiện trực tuyến. Tôi đã thực hiện liệu pháp hàng tuần trong hơn 30 năm. Ban đầu, tôi không có lựa chọn nào. Đó là một điều kiện để được phép ở lại trường.
    Nhưng rất nhanh chóng tôi nhận ra rằng liệu pháp tâm lý là một thành phần cực kỳ quan trọng đối với sức khỏe tổng thể. Thực tế, tôi coi việc tham gia liệu pháp hàng tuần như một điều quan trọng như việc tập thể dục thường xuyên, mà tất nhiên, tôi cũng thực hiện mỗi tuần. Có ba điều cơ bản mà liệu pháp tuyệt vời cung cấp. Đầu tiên, liệu pháp tuyệt vời tạo ra mối quan hệ tốt với một người mà bạn có thể tin tưởng và trò chuyện về bất kỳ vấn đề nào. Thứ hai, liệu pháp tuyệt vời cung cấp sự hỗ trợ dưới hình thức hỗ trợ cảm xúc hoặc hướng dẫn có định hướng. Và thứ ba, liệu pháp chuyên gia có thể cung cấp những cái nhìn hữu ích. Đôi khi, những cái nhìn đó đến từ nhà trị liệu. Đôi khi bạn tự nhận ra những điều đó trong quá trình trị liệu. Và đôi khi bạn đạt được những cái nhìn đó cùng nhau. Những cái nhìn này có thể cho phép bạn thực hiện những thay đổi để cải thiện cuộc sống của bạn theo những cách không đo đếm được. Không chỉ trong đời sống cảm xúc và đời sống quan hệ mà còn cả trong sự nghiệp của bạn. Với BetterHelp, họ làm cho việc tìm kiếm một nhà trị liệu chuyên gia mà bạn cảm thấy phù hợp và có thể mang lại cho bạn những lợi ích từ liệu pháp hiệu quả trở nên rất dễ dàng. Nếu bạn muốn thử BetterHelp, hãy truy cập betterhelp.com/slashHuberman để nhận 10% giảm giá cho tháng đầu tiên. Một lần nữa, đó là betterhelp.com/slashHuberman. Khi nói đến, ừm, chúng ta chỉ cần kết thúc phần tài trợ từ ngành công nghiệp vì tôi biết điều này sẽ khiến một số người cảm thấy không thoải mái. Có một thế giới nơi bạn không phải phụ thuộc vào tài trợ từ ngành công nghiệp để thực hiện những nghiên cứu này không? Ý tôi là, phản ứng đầu tiên của tôi là, tại sao phải đi vào đó? Tại sao không, tôi có ý nói, chúng ta có Viện Y tế Quốc gia. Họ tài trợ cho các nghiên cứu về mọi thứ từ phát triển các phân tử mới cho việc điều trị bệnh Parkinson đến nghiên cứu tác động của phương pháp thở lên kết quả ung thư. Ý tôi là, ngày nay đó là một loạt chủ đề rất rộng mà NIH tiếp cận. Nhưng tôi nghĩ hầu hết mọi người không nhận ra điều này. Nhưng có rất nhiều thứ ở giữa. Vậy tại sao không chỉ đến NIH để xin tiền? Lịch sử cho thấy tỷ lệ ngân sách của NIH dành cho các nghiên cứu dinh dưỡng là cực kỳ nhỏ. Đã có nhiều yêu cầu để tạo ra một viện dinh dưỡng. Cá nhân tôi, điều đó có thể thật ích kỷ. Tôi hoàn toàn đồng ý. Tôi ước họ có thêm tài nguyên để tôi có thể thực hiện những loại nghiên cứu đó với nguồn tiền khách quan. Dự đoán của tôi là Robert Kennedy sẽ là một người ủng hộ cho những điều như vậy. Tôi không nói về điều này với bất kỳ sự liên kết chính trị nào, nhưng ông có vẻ rất quan tâm đến việc loại bỏ phẩm màu và phụ gia khỏi thực phẩm và rất quan tâm đến nguồn cung thực phẩm. Ít nhất là ông đã tuyên bố như vậy. Và NIH hiện đang trong trạng thái sửa đổi lớn. Tạm dừng / sửa đổi. Và tôi tưởng tượng rằng họ sẽ phân bổ thêm ngân sách cho các nghiên cứu về dinh dưỡng, với những người đang nắm quyền bây giờ. Thách thức lớn hơn là có bao nhiêu câu hỏi về dinh dưỡng. Vì vậy, tôi vừa phục vụ trong hai năm trong Ủy ban Tư vấn về Hướng dẫn Dinh Dưỡng. Chúng tôi có hai năm để xem xét 60 câu hỏi khác nhau. Mỗi câu hỏi tạo ra các câu hỏi phụ. Hầu hết các câu hỏi dẫn đến một kết luận rằng hoặc là không đủ dữ liệu khả dụng hoặc chỉ đủ dữ liệu để tạo ra một phản hồi có sức mạnh hạn chế. Để có được một phản hồi vừa phải hoặc mạnh mẽ hơn, cần có thêm dữ liệu. Điều này hầu như lặp đi lặp lại suốt cả quá trình hai năm. Cần thêm dữ liệu. Cần thêm dữ liệu. Cần thêm dữ liệu. Và điều này liên quan đến đồ ăn vặt, bỏ bữa, bệnh tim, tiểu đường, ung thư, mang thai, sơ sinh, thực phẩm chế biến, dầu hạt, thịt và protein. Các câu hỏi gần như vô tận. Vì vậy, ngay cả khi bạn mở rộng NIH và nói, vâng, chúng tôi sẽ chuyển 25% ngân sách của mình để nghiên cứu dinh dưỡng, bạn cũng sẽ không gần đến việc trả lời tất cả các câu hỏi mà công chúng đang có ngay bây giờ. Vâng, đó là một điểm quan trọng. Và tôi sẽ nói rằng công chúng cũng đang thực hiện những thí nghiệm này. Bạn biết không, cộng đồng sức khỏe và chăm sóc sức khỏe thường bị chỉ trích nhiều từ cộng đồng khoa học tiêu chuẩn. Họ sẽ nói, bạn biết đấy, các chất bổ sung không được quy định. Chúng được quy định. Có sự khác biệt về chất lượng giữa các thương hiệu và có thể ngay cả trong các loại chất bổ sung thuộc cùng một thương hiệu. Nhưng các thí nghiệm vẫn đang tiếp tục. Bạn có những người ăn thịt, bạn có những người ăn chay, bạn có những người tìm ra điều gì phù hợp với họ. Họ loại bỏ cái này hoặc thêm cái kia. Và họ trở thành nhà khoa học cho chính mình. Và theo ý kiến của tôi, chúng ta đã thực sự phi tập trung hóa khoa học dinh dưỡng. Đó chỉ là quan điểm cá nhân của tôi. Bạn đã đề cập đến nghiên cứu năm 2018 này, và tôi rất vui vì bạn đã đề cập đến nỗ lực của bạn để loại bỏ sự thiên lệch của nhà nghiên cứu bằng cách làm cho chế độ ăn chay không phải là thực phẩm chay tồi tệ và không làm cho chế độ ăn thịt toàn thực phẩm chế biến, vì điều đó đã xảy ra trong nhiều nghiên cứu. Và sau đó đó là lý do tại sao các tiêu đề lại gây bối rối trong suốt những năm qua hoặc thậm chí trong một năm. Vậy bạn có thể chỉ cho chúng tôi những kết quả chính của nghiên cứu đó, điều mà người ta nên rút ra là gì để những người đã nghe rằng, ôi, tôi đã nghe chế độ ăn paleo, ăn chay, ăn kiêng Địa Trung Hải, ăn tạp, chế độ ăn nào là tốt nhất, nếu có, và vì lý do gì? Vâng. Cuối cùng, ý kiến của tôi, nếu bạn gộp tất cả các nghiên cứu của tôi lại, đó là chế độ ăn dựa trên thực phẩm nguyên chất, điều này không có nghĩa là ăn chay và cũng không có nghĩa là ăn kiêng thực vật, nhưng có thể. Khoan đã, chế độ ăn dựa trên thực vật nhưng bao gồm cả thịt? Vâng. Vì vậy, tôi không thích cái gọi là chế độ ăn dựa trên thực vật là ăn chay. Xin lỗi. Vì vậy, chúng ta không- Đây là một cái tên tệ hại. Vậy hãy làm thế này trong 60 giây. Vậy ăn cá, ăn chay gồm sữa và trứng, ăn chay chỉ uống sữa, ăn chay chỉ ăn trứng, ăn chay hoàn toàn, ăn flexitarian, ăn giảm thiểu. Ôi trời ơi. Có rất nhiều từ ngữ ở ngoài kia. Và rõ ràng một trong những từ ngữ đó không được ủng hộ là ăn chay. Ăn chay là rất phân cực. Và nhiều điều trong số đó là vì cộng đồng ăn chay, một lý do quan trọng mà nhiều người trong số họ ăn chay là quyền và phúc lợi động vật, và điều đó trở thành một thứ gì đó có phần khinh miệt. Ôi trời ơi, bạn thật bất đạo và vô đạo đức. Bạn giết động vật và ăn chúng. Tôi thì thánh thiện hơn bạn. Tôi không.
    Well, và rồi nó trở nên liên quan đến việc liệu một người vegan có đi giày da hay không.
    Và cộng đồng vegan từ trước đến nay đã gắn bó rất chặt chẽ với cộng đồng quyền động vật, trong đó có những người hoạt động cực đoan quyền động vật đã cho nổ tung các tòa nhà và thậm chí tệ hơn.
    Tôi biết có người đã bị nhắm mục tiêu bởi những vụ nổ đó.
    Tôi đã ăn chay thuần thực vật rất nhiều năm, và tôi chưa từng cho nổ bất kỳ tòa nhà nào và tôi cũng chưa bao giờ đổ đỏ sơn lên ai đó đang mặc lông thú.
    Nhưng vì điều đó rất phân cực, gần đây tôi nghĩ rằng điều này sẽ gây ra phản ứng ngược và điều đó sẽ thất bại.
    Mọi người đã sử dụng “dựa vào thực vật” như một từ khác cho vegan.
    Chỉ như, ôi, chúng tôi không phải là nhóm phân cực. Chúng tôi là nhóm dựa vào thực vật, mà không phân cực.
    Vì vậy, tôi đã làm điều này được 30 năm. Khi tôi nói về chế độ ăn uống dựa vào thực vật trong 20 năm qua, tôi có nghĩa là hầu hết là thực vật và một chút sản phẩm từ sữa và một chút thịt.
    Vì vậy, tôi thực sự sử dụng nó khác với những gì nó vừa biến đổi thành gần đây.
    Vì vậy, khi tôi nói về chế độ ăn uống thực phẩm nguyên chất dựa vào thực vật, điều đó có thể là 25% sản phẩm từ động vật.
    Nó có thể là 30% sản phẩm từ động vật.
    Nó có thể là 10%.
    Nó có thể là không có sản phẩm động vật nào.
    Nó sẽ chủ yếu là thực vật.
    Đây là kiểu như câu nói cổ điển của Michael Pollan, ăn thức ăn, không quá nhiều, chủ yếu là thực vật.
    Vì vậy, đó là những gì nghiên cứu của tôi gợi ý.
    Người vegan đã làm tốt hơn so với người ăn tạp trong nghiên cứu song sinh của chúng tôi được trình bày trên Netflix.
    Chế độ ăn Địa Trung Hải so với chế độ ăn keto, thì hơi tinh vi hơn.
    Chúng ta có thể phải đi vào chi tiết đó.
    So sánh ăn ít carb với ít chất béo thì rất đặc biệt cho việc giảm cân.
    Vì vậy, một vấn đề khác ở đây là, bạn biết đấy, mục tiêu là gì?
    Có phải là điều giảm cân không?
    Có phải là lượng cardio không?
    Bạn phải suy nghĩ về sự tiếp xúc và quần thể.
    Vì vậy, nghiên cứu DietFit, nghiên cứu nổi tiếng nhất của tôi với 600 người, thực sự rất thú vị để làm việc.
    Chúng tôi có sort of quỹ không giới hạn, chủ yếu từ NIH, nhưng một số từ Sáng kiến Khoa học Dinh dưỡng mà Peter Attiah và Gary Tobes lãnh đạo.
    Nếu được, tôi có thể nói một chút về việc này, tôi đã thực hiện một nghiên cứu khác trước đó gọi là nghiên cứu A đến Z.
    Và A là Atkins, và T là phương pháp tiếp cận của các chuyên gia sức khỏe truyền thống, và O là Ornish, và Z là Zone.
    Và ba trong số đó là những cuốn sách phổ biến đã trở thành sách bán chạy, và chúng rất khác nhau về carb và chất béo.
    Atkins thì siêu ít carb.
    Ornish thì siêu nhiều carb.
    Zone thì nằm ở giữa.
    Và cách tiếp cận của chuyên gia sức khỏe truyền thống thì giống như là nhóm kiểm soát.
    Chúng tôi có 311 phụ nữ tham gia trong một năm, và đó là một nghiên cứu giảm cân.
    Và cuối cùng, khi chúng tôi công bố bài báo trên JAMA, có một vài cân khác nhau.
    Sự khác biệt duy nhất có ý nghĩa thống kê là giữa Atkins và Zone, điều đó thật kỳ lạ vì đó là hai chế độ ăn ít carb.
    Bạn có thể nghĩ rằng có thể là Atkins so với Ornish, hai chế độ ăn cực đoan, nhưng chúng không khác nhau.
    Khi tôi xem nghiên cứu đó được công bố vào năm 2007, điều thực sự làm tôi ấn tượng không phải là sự khác biệt nhỏ giữa các nhóm, mà là sự khác biệt trong nhóm, điều đó rất lớn ở mỗi nhóm.
    75 phụ nữ trong một nhóm.
    Có người đã giảm 30, 40, và 50 cân, và có người đã tăng 5 hoặc 10.
    Và tôi nghĩ, ôi, trời ơi, sự khác biệt trong các chế độ ăn uống thật sự thú vị hơn so với sự khác biệt trung bình giữa các chế độ ăn.
    Tôi bắt đầu học về đề kháng insulin.
    Tôi bắt đầu tìm hiểu về di truyền thiên về, mà chính là nơi cuộc trò chuyện của chúng ta bắt đầu hôm nay.
    Ah, bạn biết đấy, có thể tôi nên xem xét những yếu tố cá nhân này, những yếu tố có khả năng dẫn đến, để tôi có thể giúp xem liệu ai đó có phù hợp hơn với chế độ ăn này hơn chế độ ăn khác.
    Và khi chúng tôi xem qua dữ liệu và phần còn lại của tài liệu, hai điều xuất hiện là đề kháng insulin, có thể tốt hơn với chế độ ăn ít carb, vì những người có đề kháng insulin gặp khó khăn trong việc tiếp nhận carb, vì vậy chế độ ăn ít chất béo là vấn đề nếu nó là nhiêu carb.
    Và di truyền thiên về, có một nhóm gọi là Interleukin Genetics đã đến và xem xét một số dữ liệu của chúng tôi và nói, ôi trời ơi, chúng tôi thực sự có một 3-SNP, đa hình nucleotid đơn, một mô hình đa hình gen 3-SNP, mà chúng tôi giả thuyết rằng sẽ dự đoán ai đó có chế độ ăn ít chất béo và ít carb.
    Và chúng tôi đã nói, NIH, bạn có tài trợ cho điều này không?
    Và họ đã đồng ý.
    Và chúng tôi nhận được thêm tiền từ Sáng kiến Khoa học Dinh dưỡng.
    Chúng tôi có 600 người.
    Chúng tôi đã phân phối ngẫu nhiên cho họ trong một năm.
    Mọi người đều tham gia.
    Nó giống như là nghiên cứu có độ tin cậy cao nhất, khả năng tổng quát cao nhất mà tôi từng làm.
    Và quan trọng là không có sự khác biệt trung bình nào vào cuối năm ở hai nhóm, điều này thực sự chính xác là những gì chúng tôi muốn.
    Nếu chúng tôi có một chất lượng cao của chế độ ăn ít carb và ít chất béo, chúng tôi giả định rằng sự khác biệt trung bình sẽ là không đáng kể dựa trên công việc trước đây của chúng tôi.
    Nhưng chúng tôi sẽ có phạm vi này, và chúng tôi có.
    Lần này, có người đã giảm 60 pound và có người đã tăng 20 ở cả hai nhóm.
    Và đó là một liên tục.
    Giống như, ôi, hoàn hảo quá.
    Chúng tôi sẽ có một cơ hội để giải thích sự biến đổi này với một bài kiểm tra dung nạp glucose bằng miệng, điều này gần như là hiện đại nhất, ngoại trừ việc kiểm tra glucose huyết tương ổn định mà Jerry Riven làm, mà quá căng thẳng và quá tốn kém.
    Bài kiểm tra dung nạp glucose bằng miệng, tốt hơn nhiều so với glucose lúc đói.
    Và chúng tôi sẽ phân loại gen cho họ.
    Và cả hai không dự đoán được sự biến đổi.
    Điều đó chỉ có nghĩa là nó là thử nghiệm không chính xác.
    Bạn đang sử dụng thử nghiệm sai để cố gắng giải quyết sự tương quan này.
    Vì vậy, một nghiên cứu sinh sau tiến sĩ đã nhìn tôi và nói, có khoảng 50 đa hình nucleotid đơn đã được liên kết đến béo phì.
    Và bạn đã thử nghiệm một bộ ba trong số chúng.
    Vì vậy, điều đó có nghĩa là có 999.999 bộ thử nghiệm gen khác mà bạn có thể sử dụng.
    Và bạn chỉ chứng minh một trong số chúng.
    Và tôi nói, ừ.
    Nhưng điều về đề kháng insulin thì rất phổ biến.
    Có rất nhiều nghiên cứu đã làm điều này.
    Và tôi phải chia sẻ một bình luận rất hài hước mà Gary Tobes đã nói trong khi chúng tôi đang thực hiện điều này vì Gary Tobes đã tham gia vào NUSI.
    Ông ấy nổi tiếng nhất vì điều gì?
    Giảm carb.
    Giảm carb.
    Vậy Gary Tobes là một người cuồng giảm carb.
    Và ông ấy có những bài nói chuyện rất xuất sắc.
    Ông ấy có thể nói liên tục về dữ liệu và dữ liệu và dữ liệu.
    Nhưng tôi phải kể cho bạn một nhận xét hài hước mà ông ấy đã nói khi chúng tôi đến cuối của nghiên cứu này.
    Ông ấy nói, tôi nhận ra rằng bây giờ bạn đã đến cuối và chuẩn bị công bố rằng bạn đã làm sai nghiên cứu.
    Tôi hỏi, tôi đã làm sai nghiên cứu như thế nào?
    Ông ấy nói, ủa, cho nhóm ăn ít béo, bạn đã bảo họ không được sử dụng đường thêm vào hoặc ngũ cốc tinh chế, mặc dù những thứ đó là ít béo.
    Tôi nói, thì đúng vậy.
    Thực ra, chúng tôi đã bảo cả hai nhóm phải có một chế độ ăn rất lành mạnh và đường thêm vào cũng như ngũ cốc tinh chế thì không lành mạnh.
    Ông ấy nói, thì điều đó sẽ giảm khả năng nhìn thấy sự khác biệt vì hầu hết mọi người ăn ít carb so với chế độ ăn ít béo truyền thống thường đạt kết quả tốt hơn bởi vì những người ăn ít béo với lượng carb cao đang tiêu thụ đường thêm vào và ngũ cốc tinh chế.
    Tôi nghĩ, đó không phải là làm sai nghiên cứu này.
    Đó là làm theo nguyên tắc cân bằng.
    Tôi thấy nhiều tài liệu cho thấy rằng kháng insulin cho thấy có một nhóm dân số sẽ đạt được kết quả tốt hơn với chế độ ăn ít carb so với chế độ ăn ít béo.
    Và thực tế là chúng tôi đã theo dõi nghiên cứu đó với một nghiên cứu về chế độ ăn ketogenic và chế độ ăn Địa Trung Hải.
    Trong nghiên cứu cụ thể đó, cách chúng tôi thiết lập là cả hai nhóm sẽ nhận được nhiều rau củ trên mặt đất, điều mà keto cho rằng là ổn, tránh đường thêm vào và ngũ cốc tinh chế.
    Và chế độ ăn keto sẽ không có đậu, không có trái cây, không có ngũ cốc nguyên hạt.
    Còn chế độ ăn Địa Trung Hải sẽ bao gồm đậu, ngũ cốc nguyên hạt và trái cây.
    Vì vậy, họ không có sự khác biệt về hemoglobin glycosylated.
    Đó là một kết quả chính được liệt kê trên clinicaltrials.gov.
    Chế độ ăn keto làm tăng LDL.
    Chế độ ăn keto thực sự đã làm giảm triglycerides tốt hơn chế độ ăn Địa Trung Hải.
    Chế độ ăn keto làm giảm triglycerides tốt hơn.
    Đúng.
    So với chế độ ăn Địa Trung Hải.
    Đúng.
    Điều đó khiến tôi ngạc nhiên.
    Không, vì họ đã làm tốt hơn trong việc loại bỏ carb.
    Khi bạn loại bỏ tất cả các loại carb, thì những carb dư thừa đó sẽ không đi vào gan của bạn để tạo ra triglycerides.
    Không có gì ngạc nhiên.
    Và chế độ ăn keto cao hơn trong chất béo bão hòa, vì vậy nó đã làm tăng LDL.
    Nhưng carb trong chế độ ăn Địa Trung Hải thường là những carb khá, gọi là, lành mạnh.
    Đúng.
    Và đó là điểm mấu chốt.
    Vậy chúng ta có thể quay lại đó một chút nhé?
    Với tôi, đó là điểm quan trọng của việc xem xét sự cân bằng này.
    Khi chúng tôi làm cho chế độ ăn ít carb và chế độ ăn ít béo đều lành mạnh, các kết quả tiên đoán chính của chúng tôi, vấn đề về gen và kháng insulin, đã không hoạt động.
    Và điều mà chúng tôi rút ra từ thông điệp đó là bạn có thể làm bất kỳ chế độ nào trong số đó.
    Nếu bạn làm theo cách lành mạnh, thì sẽ không sao cả.
    Và khi chúng tôi đưa nó vào ketogenic và Địa Trung Hải, cả hai đều làm giảm hemoglobin glycosylated.
    Keto có tác động xấu hơn lên LDL, nhưng tác động tốt hơn lên triglycerides.
    Nhưng khi theo dõi sự tuân thủ, mọi người không thể tuân thủ chế độ keto.
    Họ không thể duy trì mức carb thực sự thấp và mức chất béo thực sự thấp.
    Và khi bạn làm việc qua các câu hỏi này, đó là những sắc thái tinh tế trong dinh dưỡng mà bạn vừa nói, công chúng nghèo khó, và tôi đồng ý, nhìn vào rất nhiều điều này và nói, ôi, Chúa ơi, các bạn không thể đồng ý.
    Tôi có thể quay lại thực tế rằng tôi thực sự đã giúp Hiệp hội Đái tháo đường Mỹ với các hướng dẫn của họ.
    Tôi làm việc rất nhiều với Hiệp hội Tim mạch Mỹ.
    Tôi vừa hết nhiệm vụ trong Ủy ban Tư vấn Hướng dẫn Dinh dưỡng.
    Và khi có các nhà khoa học nhìn vào dữ liệu dinh dưỡng, chúng tôi hầu như luôn đồng ý.
    Các nhà khoa học dinh dưỡng thực sự không bất đồng.
    Chúng tôi gần như đồng ý đến mức nhàm chán hơn những gì mọi người nghĩ.
    Điều thú vị với tôi cá nhân, lý do tôi dậy vào buổi sáng và thức khuya vào ban đêm, là cách bạn thực hiện khoa học xung quanh thực phẩm thật hấp dẫn và phức tạp.
    Và lý do tôi có mặt trong chương trình của bạn hôm nay là bởi vì tôi nghĩ nếu chúng ta có nhiều cơ hội hơn để giải thích một số sắc thái tinh tế này,
    mọi người sẽ hiểu rằng những cực đoan có lẽ sẽ không giúp ích cho bạn.
    Thực sự có một số thứ theo hướng trung dung như chế độ ăn thực phẩm toàn phần, theo thực vật mà bạn có thể là người ăn chay, bạn có thể là người ăn chay trường.
    Nếu bạn là người ăn chay, bạn có thể là một người ăn chay tồi.
    Bạn có thể có Coca-Cola, khoai tây chiên và bánh Oreo.
    Tất cả đều là thực phẩm chay.
    Nếu bạn là keto, bạn có thể ăn rất nhiều thịt, loại thực phẩm siêu ít carb, nhưng chế độ ăn keto chủ yếu là chất béo.
    Thực sự không có nhiều protein và thịt.
    Vì vậy, thật thú vị khi tham gia chương trình của bạn và có cơ hội đi sâu hơn và nói chuyện với khán giả về một số thực tế quan trọng có thể bị mờ đi
    khi những người có ảnh hưởng xã hội hoặc tiêu đề chỉ bắt được một thông điệp chung mà không nhìn thấy một số điều khác trong số này.
    Làm thế nào chúng ta có thể truyền đạt điều này một cách thú vị?
    Và cách cá nhân mà tôi đã làm điều này, thực ra, sự nghiệp của tôi đã chuyển hướng bây giờ.
    Tôi hiện làm việc rất nhiều với CIA.
    Tôi là thành viên của Hội đồng Tư vấn Khoa học của CIA, không phải của Lầu Năm Góc mà là của Viện Ẩm thực Hoa Kỳ.
    Và điều thực sự thú vị về họ là họ đánh giá cao hương vị, năng lượng, hương vị, như những điều mà mọi người thực sự quan tâm,
    không phải một số giá trị P của tôi và thống kê của tôi và sự cân bằng của tôi.
    Họ muốn cái đẹp.
    Họ muốn nhìn đẹp về mặt cá nhân.
    Họ muốn thực phẩm trông đẹp, ngon và dễ tiếp cận.
    Vì vậy, tôi đã thực hiện một số nghiên cứu thú vị mới mà các đầu bếp đang dẫn đầu.
    Vì vậy, tôi khá chống lại toàn bộ cơn sốt protein đang diễn ra.
    Và Viện Ẩm thực Hoa Kỳ đã giới thiệu khái niệm gọi là protein flip,
    nơi mà thay vì có một miếng thịt lớn ở giữa đĩa với một vài loại rau và tinh bột ở bên,
    thì đó là rau củ và ngũ cốc và đậu ở giữa đĩa với sự nhấn mạnh vào ẩm thực châu Phi, châu Á, Địa Trung Hải, và Mỹ Latin.
    Và thịt chỉ là hai ounce hoặc là một gia vị hoặc là một món phụ.
    Và nó giống như làm cho cái đẹp trông thật hấp dẫn, làm cho nó có hương vị tuyệt vời.
    Vì vậy, câu mà tôi thường dùng là từ Greg Drescher từ CIA, “không xin lỗi vì món ăn ngon”.
    Tôi hy vọng có thể nắm vững khoa học trong tay.
    Tôi là một nhà khoa học dinh dưỡng có bằng tiến sĩ.
    Tôi có kiến thức khoa học.
    Chúng ta có lẽ sẽ đến đó sau.
    Tôi cũng có môi trường trong tay.
    Nhưng mọi người ơi, đừng quật người khác vì điều đó.
    Hãy làm cho mọi người cảm thấy, ôi, điều này sẽ làm họ bùng nổ vị giác.
    Điều này thật tuyệt.
    Đó là một động lực tốt.
    Làm việc với các đầu bếp thật là vui.
    Vâng, đó là một động lực tốt.
    Tôi chỉ muốn cung cấp cơ hội.
    Bạn không cần phải chấp nhận.
    Nhưng hãy đề nghị cơ hội để ít nhất bắt đầu loại bỏ cái tên vô lý này, đó là “dinh dưỡng từ thực vật”.
    Tôi phải nói rằng, tôi đã dành một khoảng thời gian đáng kể trong lĩnh vực sức khỏe cộng đồng và giáo dục công cộng.
    Cách đặt tên có ý nghĩa rất lớn.
    Nếu có hy vọng nào đó để khiến mọi người ăn nhiều hơn, hãy nói rằng chất xơ từ rau và có thể cả trái cây,
    thì sớm hay muộn cách đặt tên “dinh dưỡng từ thực vật” này sẽ phải biến mất.
    Nó không bao giờ có thể hiệu quả vì mọi người nghe thấy và họ nghĩ đến từ “thuần chay”.
    Thời gian đã quá lâu.
    Thời gian đã quá lâu.
    Thật sự – thật không hợp lý khi nghĩ rằng công chúng cuối cùng sẽ coi “dinh dưỡng từ thực vật” bao gồm cả thịt.
    Tôi nghĩ rằng cần phải có một cái tên mới.
    Vì vậy, tôi không mong bạn có thể nghĩ ra một cái tên ngay lập tức, nhưng chúng ta có thể gọi nó là “dinh dưỡng thiên về thực vật” được không?
    Chà, chỉ cần gọi là “ăn tạp”.
    Có gì sai với “người ăn tạp lành mạnh”?
    “Người ăn tạp” thì ổn.
    Người ta đã dùng thuật ngữ “thiên về thực vật”.
    Người ta đã dùng thuật ngữ “tập trung vào thực vật”.
    Tôi nghĩ miễn là nó chỉ là – “thiên về thực vật” chỉ nghe như không có thịt.
    Thế nên để tôi kể cho bạn một câu chuyện vui.
    Tôi tham gia vào một cái gì đó gọi là Google Food Lab, nơi tập hợp một nhóm người để vui vẻ, giao lưu hai lần một năm.
    Và tại một trong những sự kiện này, có lẽ cách đây khoảng một thập kỷ – thường thì đó là một sự kiện hai ngày và có đủ loại bài nói và đôi khi nhóm nhỏ.
    Họ đã tách thành 10 bàn trong một khoảng thời gian một tiếng rưỡi đến hai tiếng.
    Và thử thách là với 100 người thực sự thông minh, tất cả đều từ ngành thực phẩm, để đưa ra các lựa chọn cho “dinh dưỡng từ thực vật” và họ đã thất bại.
    Tên mới.
    Hai tiếng.
    Hai tiếng.
    Hai tiếng.
    Một trăm người không thể nghĩ ra được một cái tên mà mọi người đồng ý.
    Vì vậy, đó là một vấn đề.
    Nó sẽ –
    Nghe có vẻ như là một vấn đề tâm lý.
    Chúng ta cần nhiều nhà tiếp thị hơn và nhiều người thiết kế infographic hơn để giúp cho vấn đề này.
    Nhưng tất cả họ đều là những người rất thông minh.
    Vì vậy, tôi đồng ý rằng việc đặt tên là vấn đề.
    Thay vì đặt tên cho nó, hãy chỉ ra rằng người Mỹ ăn nhiều thịt hơn bất kỳ ai khác trên thế giới.
    Nếu bạn xem các đồ họa của Tổ chức Y tế Thế giới về ai ăn bao nhiêu thịt, thì Mỹ và Canada và một số nước châu Âu là những người ăn nhiều nhất.
    Và có những nước ăn ít nhất và họ có sự tiếp cận hạn chế với thực phẩm.
    Và một số nước đó sẽ được hưởng lợi từ việc ăn nhiều thịt per capita hơn vì thực sự họ đang ăn ngũ cốc.
    Họ đang ăn những thực phẩm dựa trên ngũ cốc khô mà thực sự không có đủ chất dinh dưỡng.
    Họ chỉ đang cố gắng lấy đủ calo cho một ngày và không chỉ là về calo.
    Và một phần trong đó không chỉ là sự tiếp cận với thực phẩm.
    Nhiều nước đó đang gặp vấn đề chính trị, nơi ai đó thực sự đang giữ thực phẩm hoặc làm cho việc phân phối thực phẩm trở nên khó khăn.
    Vì vậy, có một cái gọi là Báo cáo Lancet được công bố vào năm 2019, xuất bản trong Lancet.
    Nó là một chế độ ăn uống lành mạnh, biến đổi cho hành tinh, giao thoa giữa sức khỏe con người và sức khỏe hành tinh.
    Và nó có rất ít thịt.
    Nó không phải là thuần chay.
    Nó có rất ít thịt.
    Cởi mở với ý tưởng rằng một số nước này ăn ít thịt hơn có lẽ nên ăn nhiều hơn.
    Nhưng điều đáng xấu hổ là lượng thịt được tiêu thụ ở Mỹ so với phần còn lại của thế giới.
    Và việc ăn nhiều thịt như vậy và có giá cả phải chăng đã dẫn đến các hoạt động chăn nuôi tập trung, mà nếu chúng có tường kính, có lẽ hầu hết đất nước sẽ trở thành người ăn thuần chay.
    Nếu bạn thấy điều gì đang xảy ra, không chỉ với động vật, mà là cách chúng được nuôi dưỡng và tốc độ của chúng, tốc độ trên dây chuyền.
    Một phần trong đó là cách mà con người trong ngành chế biến thịt đang bị đối xử.
    Đó là một công việc rất lặp đi lặp lại.
    Có rất nhiều tai nạn xảy ra trong tình huống đó.
    Và đó là một phần lý do khiến chúng ta có thịt rất rẻ mà lại rất khó tiếp cận.
    Có một người tên là Timothy Pasharat, cho luận án tiến sĩ của mình, đã làm việc tại một lò mổ trong một năm ngầm và xuất bản một cuốn sách về điều này.
    Và tựa đề cuốn sách là “Mỗi 12 Giây”.
    Và lý do nó được đặt tên như vậy là vì một con bò mới đi qua dây chuyền mổ mỗi 12 giây, mỗi ngày, suốt cả năm.
    Và khả năng bảo vệ một số quyền động vật và phúc lợi, khả năng bảo vệ quyền của con người, để có một chút phẩm giá.
    Tôi thích người ta tiểu vào chai vì họ không thể rời khỏi dây chuyền.
    Họ thậm chí không thể nghỉ giải lao.
    Đó là một hệ thống thực phẩm rối cuộc.
    Vì vậy, tôi đã có một cuộc tranh cãi thú vị với Mark Hyman hôm nọ, người rất quan tâm đến thịt tái sinh.
    Ý bạn là các trang trại tái sinh?
    Nông nghiệp tái sinh?
    Vâng.
    Vâng, về các trang trại tái sinh và ông ấy đã nói, bạn biết đấy, ông ấy hoàn toàn chống lại các CAFO, các hoạt động chăn nuôi tập trung.
    Nếu chúng ta có thể chuyển tất cả những điều đó ra đồng cỏ.
    Và ông ấy nói, vâng, chúng ta có thể làm điều đó.
    Và tôi nói, bạn có biết sẽ mất bao nhiêu đồng cỏ không?
    Sẽ cần khoảng ba hành tinh đất nông nghiệp để di chuyển hàng triệu và hàng tỷ con bò ra khỏi các CAFO vào đó.
    Vì vậy, tôi muốn hướng về phía bạn, nơi một chút thịt là ổn nếu nó được nuôi dưỡng theo cách không cần hormone, không cần kháng sinh, không cần cho bò ăn ngô và đậu nành.
    Chúng phải gặm cỏ và ngô cũng như đậu nành gây ra cho họ những vấn đề sức khỏe.
    Và vì vậy họ phải được điều trị phòng ngừa cho những vấn đề tiêu hóa mà họ sẽ gặp phải với điều đó.
    Nếu chúng ta có thể quay trở lại kiểu chăn nuôi động vật như ngày xưa, khi gia súc, heo và gà được chăn thả trên đồng cỏ, chúng ta sẽ ăn ít thịt hơn nhiều. Nhưng chúng ta sẽ ăn thịt được nuôi dưỡng một cách phù hợp và sẽ khỏe mạnh hơn. Và đó sẽ là một cách tiếp cận trung hòa, nơi chúng ta có nhiều loại lúa mì khác nhau, không chỉ có một loại hạt giống duy nhất. Chúng ta sẽ không trồng ngô theo kiểu đơn canh. Chúng ta cũng sẽ không trồng đậu nành theo kiểu đơn canh, chủ yếu là để cho gia súc ăn hoặc làm nhiên liệu. Rất ít ngô hoặc đậu nành mà chúng ta trồng ở Mỹ được ăn trực tiếp bởi con người dưới dạng ngô hoặc đậu nành. Tôi hoàn toàn ủng hộ điều đó nếu chúng ta phân phối các loại thịt theo cách đó, nó sẽ tốt hơn. Cơ bản là ăn ít thịt hơn, nhưng thịt tốt hơn thì sẽ hoạt động tốt. Điều đó sẽ là một phần của chế độ ăn uống lành mạnh hơn cho mọi người trên hành tinh. Thịt đó sẽ đắt hơn. Việc nuôi dưỡng theo cách đó chắc chắn sẽ tốn kém hơn. Nhưng nếu bạn ăn ít hơn, thì điều đó sẽ không ảnh hưởng quá lớn đến ngân sách của bạn. Vì vậy, nếu bạn có ít thịt hơn, nhưng là thịt chất lượng tốt hơn, bạn có thể sẽ chi tiêu cùng một số tiền. Nhưng bạn cũng có thể có nhiều chất xơ hơn cho hệ vi sinh vật của mình, nhiều vitamin và khoáng chất khác, ít chất béo bão hòa, ít hormone, ít kháng sinh hơn. Tôi rất thích nghe điều đó. Nhân tiện, tôi hoàn toàn đồng ý. Tôi nghĩ rằng có một lý thuyết, đúng không? Tôi quên tên của lý thuyết này, rằng một trong những lý do khiến người dân châu Âu, đặc biệt là ở Nam Âu, có thể ăn tất cả các loại thực phẩm mà chúng ta coi là không tốt cho sức khỏe. Họ có món tráng miệng. Họ có bánh mì. Họ có bơ. Họ có dầu ô liu. Họ ăn thịt. Trên thực tế, họ có một chế độ ăn giàu thịt lợn hơn ở một số khu vực của Nam Âu mà, trung bình, tỷ lệ béo phì thì thấp hơn nhiều. Và lập luận, tôi nghĩ là, mật độ dinh dưỡng trong những thực phẩm được nuôi trồng tốt, phù hợp và được canh tác ấy cao đến nỗi mọi người cuối cùng ăn ít hơn. Không chỉ đơn giản là kích thước khẩu phần nhỏ. Chính là thực phẩm có hương vị rất ngon và tạo cảm giác no ở mức khác so với khối lượng hoặc lượng calo tiêu thụ. Tôi nghĩ rằng rất nhiều điều mà mọi người cho rằng ngon thực chất chỉ tương đối với việc họ chưa bao giờ nếm thử một quả dâu tây thật sự. Và tôi nghĩ – vì vậy, những gì chúng ta đang nói ở đây là xem xét toàn bộ chuỗi cung ứng thực phẩm. Và tôi hoàn toàn ủng hộ điều đó. Thực sự tôi đồng ý với điều đó. Tôi thực sự ủng hộ vì việc giải quyết điều này từ góc độ theo dõi chế độ ăn này hay chế độ ăn kia, ít nhất theo công việc của bạn, dường như không phải là cách tiếp cận tốt nhất, giả định rằng những gì mọi người thực sự tìm kiếm là trải nghiệm về thực phẩm. Đúng vậy. Và đó là lý do tại sao bây giờ thật thú vị khi làm việc với các đầu bếp. Vì vậy, nhấn mạnh của chúng tôi lúc này là nghĩ về việc giáo dục cộng đồng. Điều đó thường không hiệu quả. Đây là một sự chuyển mình lớn mà chúng tôi đang đề cập đến. Nếu bạn liên kết điều này với môi trường, chúng ta đang ở trong một con đường khủng khiếp khi không có đủ không khí và đất đai và bất cứ cái gì, nước, để thực hiện điều này. Nhưng ở Mỹ, ít nhất 50% thực phẩm được tiêu thụ bên ngoài gia đình. Và nếu bạn nghĩ đến một nhóm như Viện Ẩm thực Hoa Kỳ, nơi đào tạo các đầu bếp, bạn có thể nghĩ rằng mục tiêu của các đầu bếp là được nằm trong một nhà hàng ba sao Michelin. Rõ ràng họ đã đào tạo được 55,000 đầu bếp đến nay, và rất ít trong số họ điều hành các nhà hàng ba sao Michelin. Họ làm việc tại các bệnh viện. Họ làm việc tại khách sạn Marriott. Họ làm việc tại các trường đại học. Họ làm việc tại các trường học. Nhiều người trong số họ có thể làm việc tại các trường học hơn. Và thực sự tài năng của họ, siêu năng lực của họ là kết hợp các nguồn thực phẩm khác nhau và kết hợp chúng theo cách đầy hương vị mà mọi người thích. Vì vậy, sự quan tâm hiện tại của tôi, thực sự, trong việc làm việc với Trường Bền vững Mới tại Stanford, là đưa các đầu bếp vào và nghĩ về những môi trường thực phẩm thể chế nơi mà rất nhiều người đang ăn tại nơi làm việc, tại trường học, khi họ thăm bệnh viện, bất cứ điều gì. Và sự lựa chọn của họ thì khác biệt. Và chúng có hương vị ngon. Và chúng trông đẹp. Và trong “túi sau”, chúng thực sự tốt cho bạn về mặt dinh dưỡng. Và chúng thực sự tốt cho môi trường. Chúng ta không cần dạy gì về điều này. Chúng tôi làm việc với các đầu bếp, đầu bếp và các nhà khoa học cũng như doanh nhân. Nhóm mà tôi làm việc tại Viện Ẩm thực Hoa Kỳ, cách đây khoảng 12 năm, tôi đã được mời đến một sự kiện hiện nay gọi là Menus of Change. Và cho Menus of Change, bối cảnh của điều này là các đầu bếp rất thất vọng vì có ngày thì là không có gluten, rồi ngày lại là thuần chay, rồi đến keto và cuối cùng là paleo. Và họ cảm thấy một yêu cầu phổ biến để thay đổi thiết kế thực đơn của họ và để thay đổi một số thiết bị mà họ có. Và họ đang cảm thấy hơi thất vọng ở cấp độ lãnh đạo, suy nghĩ, tại sao chúng ta lại phản ứng như vậy? Tại sao không thể chủ động hơn? Giống như, chúng ta là các đầu bếp. Chúng ta không thể giúp với nhu cầu thực phẩm sao? Bởi vì chúng ta có thể làm cho nó ngon. Vì vậy, họ đã tập hợp một hội đồng khoa học để nói, được rồi, khoa học không thực sự thay đổi. Những thứ này là tốt cho sức khỏe. Họ đã tập hợp một hội đồng doanh nghiệp, như, họ phải duy trì hoạt động kinh doanh. Khách hàng phải trở lại và họ phải trả tiền để chúng tôi có thể duy trì kinh doanh. Và họ đã có một hội đồng đầu bếp nói, đây là nghề của chúng tôi. Đây là những gì chúng tôi muốn làm cho cuộc sống của chúng tôi. Chúng tôi muốn giúp mọi người ăn. Và họ đã kết hợp cả ba nhóm này với các khuyến nghị của họ. Và họ đã đưa ra những gì được gọi là 24 nguyên tắc của Menus of Change. 12 trong số các nguyên tắc là liên quan đến thực phẩm và dinh dưỡng. Và 12 cái còn lại là liên quan đến hoạt động. Chọn nguồn cung cấp địa phương khi có thể. Tôn vinh sự đa dạng. Nguồn cung cấp địa phương. Rất nhiều nguyên tắc khác nhau. Và ý tưởng ở đó là họ sẽ đưa bộ nguyên tắc này đến những môi trường thực phẩm thể chế nơi mà họ đặt hàng cả đống thực phẩm mỗi ngày. Họ không chỉ đi đến cửa hàng tạp hóa và tôi sẽ mua loại hữu cơ thay vì loại thông thường. Tôi sẽ mua thịt tái sinh thay vì loại thịt khác. Họ sẽ đặt hàng hàng tá thực phẩm cho tất cả mọi người.
    Và ý tưởng là nếu bạn có thể làm điều đó qua các tổ chức khác nhau, bạn có thể thay đổi khẩu vị. Bạn có thể cho mọi người thấy, đây là những món ăn ngon tuyệt vời thực sự kết hợp giữa hương vị, sức khỏe và môi trường cùng một lúc.
    Về cá nhân, điều mà tôi hào hứng nhất là giữ bằng tiến sĩ dinh dưỡng của mình trong túi sau, thực hiện các podcast với người như bạn, làm việc với các đầu bếp trong các cơ sở thể chế khác nhau. Bởi vì có rất nhiều cách ăn khác nhau. Có rất nhiều cách ăn ngon miệng. Và sẽ không quá khó để ăn bổ dưỡng và có lợi hơn so với hiện tại.
    Tôi muốn tạm nghỉ một chút và công nhận một trong những nhà tài trợ của chúng tôi, Element. Element là một loại đồ uống điện giải có tất cả những gì bạn cần, nhưng không có gì thừa. Điều đó có nghĩa là các điện giải, natri, magiê và kali, tất cả đều ở tỷ lệ đúng, nhưng không có đường. Hydrat hóa đúng cách là rất quan trọng cho chức năng tối ưu của não và cơ thể. Ngay cả một mức độ thiếu nước nhẹ cũng có thể làm giảm hiệu suất nhận thức và thể chất. Cũng quan trọng rằng bạn nhận đủ điện giải. Các điện giải, natri, magiê và kali là rất quan trọng cho sự hoạt động của tất cả các tế bào trong cơ thể bạn, đặc biệt là các nơ-ron hoặc tế bào thần kinh của bạn.
    Uống Element hòa tan trong nước rất dễ để đảm bảo rằng bạn nhận đủ nước và đủ điện giải. Để đảm bảo rằng tôi có được lượng nước và điện giải đúng cách, tôi hòa tan một gói Element trong khoảng 16 đến 32 ounce nước khi tôi thức dậy vào buổi sáng, và tôi uống nó, về cơ bản, ngay từ đầu buổi sáng. Tôi cũng uống Element hòa tan trong nước trong bất kỳ loại bài tập thể chất nào mà tôi đang thực hiện, đặc biệt là vào những ngày nóng khi tôi ra mồ hôi rất nhiều và do đó mất rất nhiều nước và điện giải.
    Họ có rất nhiều hương vị Element ngon miệng khác nhau. Họ có dưa hấu, chanh, v.v. Nói thật lòng, tôi thích tất cả! Nếu bạn muốn thử Element, bạn có thể truy cập drinkelement.com slash Huberman để nhận một gói mẫu Element miễn phí với bất kỳ gói pha chế nào của Element. Một lần nữa, đó là drinkelement.com slash Huberman để nhận gói mẫu miễn phí.
    Tôi không nghĩ rằng chúng tôi sẽ dừng lại ở nơi mà chúng tôi đang có bây giờ, nhưng tôi hào hứng vì chúng ta đang ở đây vì tôi bắt đầu cuộc trò chuyện này muốn nói chuyện với bạn về, và chúng ta sẽ nói về, ví dụ như các khuyến nghị về protein hay phụ gia thực phẩm, mà chúng ta đã đề cập. Điều tôi nghe bây giờ thật sự đáng ngạc nhiên và thú vị nhưng rất thực tiễn, và đây là điều tôi nghe được, rằng chúng ta có thể nói về các chất dinh dưỡng vĩ mô, vi lượng, nguồn thực phẩm, môi trường, sức khỏe lâu dài và ngắn hạn mãi mãi. Cuối cùng, mọi người sẽ thử những thứ khác nhau hoặc không thử những thứ khác và chọn những gì hiệu quả cho họ.
    Tuy nhiên, nếu chúng ta muốn tạo ra một sự thay đổi lớn từ nguồn thực phẩm đến những gì mọi người coi là ngon miệng và tiêu thụ, chúng ta cần tập trung vào hương vị. Khi bạn đang mô tả điều này với các đầu bếp, điều tôi nghĩ trong đầu là, thực sự thật tuyệt của tôi vì tôi gần Stanford, ít nhất là một phần thời gian, và tôi có thể hưởng lợi từ tất cả thức ăn ngon tuyệt này. Nhưng tôi cũng có thể nghe thấy hàng triệu người đang nghe điều này sẽ nói, vâng, điều đó thật tuyệt cho Stanford, nhưng làm thế nào tôi có thể tiếp cận được món ăn ngon này? Kiểu như, thật khó xử.
    Nhưng sau đó, tôi đã đến với sự rõ ràng, và tôi nghĩ đây là điều bạn đang nhắm đến, đó là nếu bạn có thể nấu ăn thực sự tốt, thực phẩm lành mạnh, ngon miệng mà còn tốt cho môi trường, v.v., cho một nhóm lớn người, hàng trăm ngàn người, năm ngày một tuần, thì chắc chắn có một phiên bản tương tự cho một gia đình có thể chi trả được. Và điều này hướng chúng ta đến việc không tập trung vào, như một hình thức ăn kiêng so với một hình thức khác, mà là trở về với, hoặc có thể không bao giờ tốt khi nói về việc quay lại với cái gì đó, để nhìn về việc mọi người tham gia nhiều hơn vào việc chuẩn bị thực phẩm của họ một lần nữa.
    Đúng vậy, hoàn toàn chính xác. Thật sự là về, bạn biết đấy, nó giống như một cuộc thảo luận về sức khỏe nơi bạn phải nói với mọi người rằng, nghe này, tôi không thể loại bỏ việc bạn cần phải tăng nhịp tim của mình. Bạn phải tập thể dục tim mạch. Không có peptide hay thậm chí hormone nào mà chúng tôi có thể cung cấp cho bạn ở dạng tiêm mà sẽ bù đắp cho tình trạng teo cơ. Bạn phải làm gì đó. Nó gọi là tập thể lực một cách nào đó. Tôi nói điều này với mẹ tôi, người 80 tuổi. Bà ấy nâng tạ, và tôi rất biết ơn vì bà ấy làm như vậy, đúng không?
    30 năm trước, tôi nên chỉ ra, bạn và tôi biết điều này, nhưng đối với nhiều khán giả, ý tưởng rằng một người phụ nữ sẽ nâng tạ, chưa nói đến một người phụ nữ 80 tuổi để phục vụ sức khỏe của mình, thực sự sẽ rất lạ lùng. Nó sẽ chỉ dẫn đến những suy nghĩ về thể hình và các cầu thủ bóng đá. Không ai đến phòng tập gym ngoài những người đó.
    Vậy điều tôi nghe được là chúng ta cần quay lại tương tác với thực phẩm của chúng ta một cách khác và sự tiện lợi của thực phẩm chế biến siêu cấp thực sự là con đường vào toàn bộ vấn đề này. Và có thể những gì chúng ta cần làm là tìm ra cách chuẩn bị thực phẩm chất lượng, thu thập và chuẩn bị thực phẩm chất lượng có thể dễ tiếp cận hơn và có thể được thương mại hóa theo một cách tích cực, theo nghĩa tích cực của từ này.
    Đúng, hoàn toàn chính xác. Và quay lại với điều chỉ dành cho Stanford, một phần của lập luận này là – vì vậy, khuôn viên trung tâm của Học viện Ẩm thực Mỹ nằm ở Hyde Park, New York, trong Thung lũng Hudson. Và phần lớn trong số 55.000 đầu bếp đã tốt nghiệp từ chương trình của họ đang ở khắp nơi trên cả nước và thế giới. Họ có thể ở trong một khách sạn Marriott ở một địa điểm và trong một quận trường ở một nơi khác.
    Hãy để tôi thử nhanh điều này. Năm 2010, Michelle Obama đã nghĩ, có thể giống như RFK Jr., rằng, ôi, thức ăn trường học mà chúng ta cung cấp cho trẻ em đang tạo ra cho chúng những thói quen mà chúng sẽ mang theo trong đời, nơi chúng sẽ muốn ăn Cheezos và pizza và hamburger. Và hamburger suốt cả ngày dài.
    Chúng ta thực sự phải làm gì đó ở đó. Và vào năm 2010, họ đã thông qua Đạo luật Trẻ em Không Đói Khát Khỏe Mạnh, nhằm cải thiện thực phẩm trong trường học. Họ đã cho các trường bốn năm để chuẩn bị cho điều đó. Vào năm 2014, điều này đã trở thành yêu cầu bắt buộc. Đến năm 2015 và 2016, đủ loại người đã phàn nàn rằng trẻ em đang vứt bỏ thực phẩm. Điều đó không hiệu quả. Chúng ta sẽ phải quay trở lại với pizza, Cheezos và Wizzos cũng như thực phẩm không tốt vì chúng ta không muốn trẻ em vứt bỏ thực phẩm. Có một vài người đã đưa đầu bếp vào các trường học và nói, được rồi, bạn không thể chỉ nói là ăn uống lành mạnh hơn. Nếu họ đã ăn theo cách này trong suốt nhiều năm học và bạn chỉ lấy pizza đi và thay vào đó là hummus, họ sẽ không thử cái đó. Nhưng nếu bạn đưa một đầu bếp vào làm việc không chỉ với trẻ em mà còn với giáo viên, các quản lý, đang suy nghĩ về việc điểm danh và những trẻ học sinh đi học muộn, điểm thi cử và những điều như vậy. Các giáo viên đang phàn nàn rằng các trẻ em hoặc là đói, hoặc là không tập trung trong lớp. Thực phẩm, nhiều lần, nếu bạn chú ý nhiều hơn đến nó, có thể ảnh hưởng đến tất cả những điều đó, nhiều trong số đó bạn vừa mới nói cách đây một phút. Và thực phẩm trong trường học là một nơi tuyệt vời để làm điều đó. Việc đưa một đầu bếp vào một khu học chánh nông thôn ở những nơi khác nhau là điều phi thường. Hiện tại, tôi làm việc với một đối tác tuyệt vời khác tên là Nora Latour, người có một công ty hoặc một tổ chức phi lợi nhuận gọi là Eat Real. Và Eat Real vào và chứng nhận các trường K-12 và các khu học chánh đáp ứng 10 tiêu chí khác nhau, trong đó một số tiêu chí liên quan đến dinh dưỡng, nhưng một số khác liên quan đến việc cung cấp thực phẩm tự nhiên và bền vững và những điều như vậy. Tôi vừa tham gia một cuộc gọi Zoom với cô ấy với một dự án xin tài trợ hôm qua để làm thêm công việc. Cô ấy đã phục vụ một triệu trẻ em trong trường với điều này, và cô ấy đang nhận được yêu cầu từ các khu học chánh. Bạn có thể đến xem trường của chúng tôi, chứng nhận nó không? Các trường đang mua sắm thiết bị mới. Họ đang thiết kế lại một số thực đơn. Họ đang trò chuyện với nhân viên và họ có nhân viên hạnh phúc hơn. Họ đang trò chuyện với trẻ em. Trẻ em thích thực phẩm. Nếu bạn bỏ ra một chút nỗ lực vào việc này, bạn có thể làm cho nó ngon và lành mạnh hơn và hợp túi tiền ở nông thôn, tại các bang đỏ, bang xanh. Điều này có thể xảy ra ở bất kỳ đâu. Nó thực sự không – chắc chắn không chỉ đến Stanford và có thực phẩm ngon. Tôi thích ý tưởng về đầu bếp trong trường học. Tôi chưa bao giờ nghĩ về điều đó. Chủ yếu vì nó có vẻ hợp lý khi có một hoặc hai đầu bếp cho một vài trăm học sinh, vì vấn đề luôn là khả năng mở rộng. Tôi thích ý tưởng về những trang trại nhỏ, bạn biết đấy, nhưng, bạn biết đấy, chỉ có một số lượng hạn chế các hạt Napa, và chỉ có một số lượng – ý tôi là, Montana có những khu vực đẹp để chăn nuôi gia súc và những thứ như vậy. Nhưng chúng tôi chỉ không có đủ đất, như bạn đã chỉ ra. Và chúng tôi không – thật khó để làm mọi thứ đúng đắn trên quy mô lớn. Đó là, tôi nghĩ, vấn đề cơ bản ở đây. Nhưng điều này nghe có vẻ có thể mở rộng. Và tôi muốn nhấn mạnh vào các trang trại nhỏ đến trang trại vừa. Thực sự những gì chúng ta có là các trang trại khổng lồ. Và đây không phải là lĩnh vực của tôi, vì vậy tôi đang nói hoàn toàn ngoài lĩnh vực của mình ngay bây giờ. Nhưng nếu bạn nhìn vào lượng ngô và đậu nành hoặc khoai tây hoặc cách trồng trọt, chúng thực sự rất rẻ vì chúng quá lớn. Nếu bạn nhìn vào ngành sữa ở Mỹ, số lượng trang trại sữa đang giảm dần. Và các trang trại sữa lớn thì khổng lồ. Vì vậy, chúng tôi có những vụ tự tử trong cộng đồng nông dân sữa vì mất doanh nghiệp gia đình của họ. Chúng tôi có đủ loại – tôi chắc bạn đã nghe điều này. Đây không phải là điều bí mật, nhưng rất nhiều gia đình nông dân đang gặp khó khăn trong việc khiến con cái thay thế họ. Chúng tôi có rất nhiều nông dân già ở Mỹ. Tôi không biết điều này. Ý tôi là, bây giờ khi nghe điều đó thì có lý. Vâng, vì vậy chúng ta có một cuộc chảy chất xám do kiểu “lớn hơn, lớn hơn”. Chúng ta đã từng có sự đa dạng sinh học nông nghiệp diễn ra trên các trang trại, và họ có một số gia súc, và họ có một số sản phẩm. Và nếu có bất kỳ bệnh dịch nào xảy ra, nó sẽ không quét sạch trang trại vì họ có những cây trồng khác hoặc gia súc khác để bù đắp cho điều đó. Vào một thời điểm, có một người tên là Earl Butts đã nói, ah, quân đội, các chàng trai quá yếu để vào quân đội. Chúng ta không có đủ calo. Điều này đã diễn ra hơn 50 năm trước. Trồng ngô hoặc đậu nành, hàng rào từ hàng rào tới hàng rào. Mua thêm đất. Mua máy cắt khổng lồ để trồng điều này. Đừng có quá đa dạng. Và tôi biết một người cụ thể ở Stanford, gia đình của họ có một trang trại, và người cha nói, tôi không muốn bạn kế thừa trang trại đâu. Tôi đã làm hư hại đất đai. Cái điều đa dạng sinh học đó rất tuyệt, nhưng chuyện trồng một loại cây đã phá hủy hết. Xin hãy đi tìm một công việc khác. Và vì vậy, cảm giác của tôi là các trang trại nhỏ không đủ để kiếm sống tốt, và nông dân xứng đáng có một cuộc sống tốt. Chắc chắn rồi. Các nông dân và chăn nuôi và ngư dân nên kiếm sống tốt. Vì vậy, một lần nữa, không phải là lĩnh vực của tôi, nhưng bạn đã đề cập đến các trang trại nhỏ. Tôi nghĩ vấn đề chính là các trang trại khổng lồ. Tôi nghĩ có cái gì đó ở giữa mà bạn có thể kiếm sống tôn trọng, nhưng sẽ phải là một hệ thống nông nghiệp đa dạng hơn chứ không chỉ là ngô hay chỉ là đậu nành hay chỉ là hoạt động nuôi thú tập trung. Nó phải là nhiều cây trồng, nhiều gia súc làm việc cùng nhau. Đây là những khái niệm mới đối với tôi theo nghĩa là tôi chưa từng nghe trước đây mô hình nào khả thi là gì. Nhưng chắc chắn rằng những vấn đề này đã ở trong tâm trí tôi từ lâu khi mà, bạn biết đấy, nó đã trở nên rõ ràng rằng, bạn biết đấy, các trang trại khổng lồ và thịt công nghiệp. Ý tôi là, tôi không nghĩ ai trên thế giới sẽ nói rằng thịt được nuôi trong nhà máy như những nhà chăn nuôi này là tốt. Tôi không nghĩ ai sẽ, ngoại trừ có thể là những người sở hữu chúng. Dường như chỉ ra rằng những gì để làm thay thế trở nên vô cùng thách thức. Vì vậy, tôi thật sự biết ơn khi nghe về chương trình đầu bếp này. Tôi hy vọng rằng những người trong chính quyền mới sẽ chú ý đến điều này.
    Họ tuyên bố rằng họ rất quan tâm đến những vấn đề như vậy, và họ nắm giữ rất nhiều quyền lực để có thể thực hiện những thay đổi kiểu như vậy. Nếu họ yêu cầu bạn tư vấn hoặc giúp đỡ, bạn có sẵn sàng làm điều đó không? Mọi thứ giờ đã trở nên rất phân biệt đảng phái. Tôi chỉ đang tò mò, chẳng hạn, bạn có sẵn sàng làm việc với chính quyền mới nếu họ nói, này, hãy lắng nghe, như Gardner, chúng tôi cần ý kiến của bạn. Bạn có đồng ý không? Hoàn toàn rồi, và không chỉ là ý kiến của tôi. Tôi đang có khoảng thời gian tuyệt vời tại Stanford ngay bây giờ chỉ vì trường học về sự bền vững này quan tâm đến điều này, và họ rất chú ý đến những người nông dân, chăn nuôi và ngư dân. Thật sự, trường học về sự bền vững này phát triển từ trường khoa học trái đất. Và rất nhiều người trong số họ đã làm việc với đất, nước và không khí, và họ luôn tìm kiếm lợi ích đôi bên trong tất cả các lĩnh vực. Đó là một trong số những điều đó. Vâng. Hãy nói về protein. Ồ, được rồi. Chúng ta có sáu giờ nữa hay chỉ bốn giờ? Không, nhưng chúng ta sẽ làm cho nó đơn giản. Được thôi. Tôi sẽ cố gắng. Tôi sẽ bắt đầu bằng cách nói rằng tôi, và tôi có thể nói gần như mọi khách mời đã đề cập đến dinh dưỡng, như Peter Attia, Dr. Gabrielle Lyon. Stacey Sims. Stacey Sims. Lane Norton, người có bằng sinh hóa và dinh dưỡng. Vì vậy, có lẽ trong số những người đó, anh ấy đã có sự đào tạo chính thức nhiều nhất về dinh dưỡng và sinh hóa. Và một số người khác đã đưa ra một, cái mà tôi coi là một lập luận hợp lý cho, và cố gắng không thở gấp ở đây, Christopher. Đối với một gram protein chất lượng, với khả năng sinh học cao, tỷ lệ protein trên calorie cao, một gram đó cho mỗi pound trọng lượng cơ thể. Không phải kilogram cho mỗi pound. Cho mỗi pound. Ồ, và cho trọng lượng cơ thể nạc. Vâng, cho trọng lượng cơ thể nạc. Dr. Gabrielle Lyon rất chính xác về điều này. Đôi khi lời của cô ấy bị bóp méo khi truyền thông đại chúng, mà giờ không còn là chủ đạo nữa, nói về điều đó, nhưng họ đã biến đổi một chút lời cô ấy. Nó là cho mỗi pound trọng lượng cơ thể nạc hoặc trọng lượng cơ thể mong muốn vì điều đó điều chỉnh theo, bạn biết đấy, tỷ lệ mỡ cơ thể, đúng không? Nếu bạn mang nhiều cơ bắp, nó rất khác so với khi bạn mang ít cơ bắp dưới nhiều mỡ. Dù sao, những con số này cũng khá cao so với những con số mà bạn đã viết về. Và không phải cho mỗi kilogram, mà là cho mỗi pound, đúng không? Vì vậy, tôi nặng 210 pound. Tôi tự đặt mục tiêu một cách lỏng lẻo vào khoảng từ 175 đến 215 gram protein chất lượng mỗi ngày. Vậy bạn nghĩ gì về những khuyến nghị đó? Và sau đó chúng ta sẽ cùng nhau thảo luận và hy vọng đi đến một kết luận mà mọi người có thể tự đưa ra quyết định. Vâng. Được rồi. Vậy có một sự thật cực kỳ quan trọng, chỉ để bắt đầu ngay từ đầu, là bạn lưu trữ bao nhiêu protein nếu hôm nay bạn ăn thừa cho ngày mai? Nếu bạn đang chỉ hedging bets, bạn nghĩ rằng bạn đã áp dụng bao nhiêu trong số 175 gram protein đó vào cơ bắp? Rất ít. Bạn không đang tăng cơ bắp ngay bây giờ. Tôi sẽ đoán. Bạn có trọng lượng ổn định, cơ bắp ổn định? Gần như vậy. Nghĩa là có thể có một chút cơ bắp đây đó. Nhưng có, trọng lượng ổn định, cơ bắp ổn định. Vì vậy, tôi sẽ nói rằng rất ít sẽ vào mức độ bảo trì của quá trình tổng hợp protein của họ. Bất kỳ thứ gì mà tôi kích thích bằng bài tập, vẫn rất ít. Tôi hoàn toàn đồng ý với ý tưởng rằng rất nhiều lượng protein nạp vào đó được sử dụng làm năng lượng. Thực tế, tôi còn hài lòng với điều đó vì việc chuyển đổi protein đó thành năng lượng tốn kém về mặt chuyển hóa theo cách mà việc chuyển đổi các dạng calo khác thì ít tốn kém hơn. Tôi cũng hài lòng với điều đó vì nó ngon. Thịt tôi ăn rất dày. Thịt, trứng, v.v. mà tôi ăn rất phong phú các dưỡng chất khác như chất béo lành mạnh, đặc biệt là với cá hoặc những loại tương tự. Và tôi phải ăn thứ gì đó. Tôi có nhu cầu calo. Và nếu tôi ăn quá nhiều tinh bột, tôi cảm thấy buồn ngủ. Tôi cảm thấy không ổn. Tôi không tiêu hóa được sữa. Tôi thích trái cây và rau quả. Nhưng nếu tôi ăn quá nhiều trái cây và rau quả, tôi cảm thấy không ổn vì dạ dày của tôi chỉ có thể tiếp nhận một lượng chất xơ nhất định. Và cái đó đã hoạt động cho tôi vì nó thiết lập tất cả những điều tôi đang tìm kiếm, đúng không? Tôi muốn đủ chất xơ nhưng không quá nhiều để tôi bị đầy bụng hoặc bị gió hay không cảm thấy khỏe hoặc tôi phải chạy đến nhà vệ sinh suốt. Tôi muốn đủ protein để – tổng hợp protein và để đáp ứng bất kỳ nhu cầu nào do tập thể dục gây ra. Nhưng tôi cũng thích cách nó có vị. Vâng. Và tôi thích những gì nó mang lại. Và tôi nguồn gốc nó từ những nguồn chất lượng. Vì vậy, thật khó để tôi có thể châm chọc vào lập luận đó và tôi thích cơm cũng như người khác. Nhưng nếu tôi ăn hai bát cơm lớn, tôi cảm thấy như rác. Nếu tôi ăn một bát cơm với một miếng thịt từ bò ăn cỏ ngon lành và một đĩa salad lớn và một vài loại rau và một ít trái cây cho món tráng miệng, tôi cảm thấy như một ông vua. Vâng. Vậy – Điều đó khá tốt. Vâng. Tôi đang đi sai đâu với một gram? Bởi vì những khuyến nghị mà tôi thấy trong các tài liệu của bạn và những người khác thì thấp hơn rất nhiều. Vì vậy, tôi không chắc liệu chúng đã là khuyến nghị của tôi. Một phần cũng chỉ là chỉ ra protein 101. Có một số huyền thoại ở đây khá nực cười. Được rồi. Vì vậy, nếu chúng ta bắt đầu từ đầu và nếu tôi đi quá xa vào chi tiết, hãy thoải mái ngắt lời tôi. Tôi đã có bằng Tiến sĩ tại Berkeley. Một phần các khuyến nghị dinh dưỡng về protein được thiết lập bởi Doris Calloway và Shelley Morgan tại Berkeley. Tầng năm của Morgan Hall được gọi là penthouse. Và trong những ngày của cuộc chiến Việt Nam, những người phản đối chiến tranh lương tâm được phép ra khỏi cuộc chiến nếu họ trở thành người tham gia nghiên cứu và lên penthouse nơi họ mặc bộ đồ zoot màu xanh mỗi ngày. Và có một cơ sở bếp ở đó và có giường. Và họ không được phép rời đi trong nhiều tháng để thực hiện nghiên cứu này. Và họ đã thực hiện những gì gọi là nghiên cứu về cân bằng nitơ, mà ngày nay cộng đồng protein không thích và nói rằng đây là một cách xác định nhu cầu protein khủng khiếp. Nhưng thời ấy, điều đó thật thông minh.
    Vậy hãy tưởng tượng rằng bạn đang ở độ tuổi 50, 60, 70 năm trước, bất kỳ thời gian nào trước đây.
    Đạm là nguồn cung cấp nitơ chính trong cơ thể bạn.
    Nếu bạn thực hiện một trong những thí nghiệm calorimeter bom, nơi mà toàn bộ cơ thể bạn bị đốt cháy, chỉ còn lại khoáng chất.
    Bạn không thể loại bỏ khoáng chất.
    Và nitơ nằm trong danh sách đó.
    Và bạn thực sự có thể thực hiện phân tích nitơ của thực phẩm mà bạn đang ăn và nó sẽ cho bạn biết có bao nhiêu protein trong thực phẩm.
    Và nếu bạn mặc bộ đồ zoot màu xanh cả ngày và thu thập phân, nước tiểu, chất nhầy từ mũi, tóc rụng, da chết, móng tay, nếu bạn thu thập mọi thứ rời khỏi cơ thể bạn, bạn sẽ biết mình đã loại bỏ bao nhiêu protein trong suốt cả ngày.
    Vì vậy, có ai đó đã nảy ra ý tưởng cho một nghiên cứu cân bằng nitơ và họ đã đưa những người từ chối tham gia chiến tranh một cách có ý thức vào những bộ đồ này trong nhiều tháng và họ đã giảm lượng protein xuống bằng 0, tại thời điểm đó họ nhận ra, wow, điều này thật thú vị.
    Những tổn thất mà bạn có từ protein giảm xuống khi bạn giảm protein xuống bằng 0 vì cơ thể bạn nhận ra rằng bạn cần phải hiệu quả hơn với những gì bạn có.
    Và rồi họ đã tăng mức protein chế độ ăn trở lại cho đến khi họ đạt được sự cân bằng.
    Vì vậy, lượng protein rời khỏi cơ thể bằng với lượng protein vào trong cơ thể.
    Và họ đã nói, đây là nhu cầu protein.
    Đó là số lượng sẽ thay thế cho những tổn thất của bạn trong nhóm người này.
    Và không chỉ có Morgan Hall và căn hộ trên cao ở Berkeley.
    Nhiều nhóm khác cũng thực hiện điều này ở những nơi khác.
    Và họ đã thu thập tất cả dữ liệu của mình và nói, đây là, và có một khoảng.
    Và một số người cần nhiều hơn và một số người cần ít hơn.
    Và hãy giả vờ rằng đó là một phân phối bình thường.
    Thực sự không hoàn toàn như thế.
    Nhưng sau tất cả điều này, họ đã đưa ra một yêu cầu trung bình ước tính cho dân số mà chúng tôi đã nghiên cứu.
    Và cái ý tưởng kỳ lạ về thức ăn trong nhà tù, việc thao túng thực phẩm với ý tưởng thông minh tập trung vào nitơ chỉ vì nó thật độc đáo với protein.
    Và họ đã đưa ra con số 0.66 gram protein trên mỗi kilogram trọng lượng cơ thể mỗi ngày.
    Không phải là, vâng.
    Và đây là yêu cầu trung bình ước tính.
    Được rồi.
    Bây giờ hãy làm một phép toán siêu đơn giản.
    Giả sử, nếu bạn nói với công chúng Mỹ, bây giờ họ đã thực hiện nhiệm vụ kỳ quặc, kinh tởm này, đây là lượng protein mà mọi người yêu cầu theo yêu cầu trung bình ước tính này.
    Và sau đó, mọi người đều đã nhận đúng bấy nhiêu protein.
    Tỷ lệ phần trăm của dân số sẽ bị thiếu hụt ở mức đó nếu họ chọn yêu cầu trung bình?
    Một nửa.
    Theo định nghĩa, đó chỉ là trung bình.
    Một nửa số người trên trung bình.
    Vì vậy, lượng protein được khuyến nghị hàng ngày được đặt ở hai độ lệch chuẩn trên giá trị do bài kiểm tra cân bằng nitơ kinh tởm này xác định hàng thập kỷ trước.
    Và tôi hiểu rằng cộng đồng những người cuồng tín protein không thích điều đó.
    Đó không phải là protein tối ưu.
    Nó giống như yêu cầu protein tối thiểu.
    Được rồi.
    Vì vậy, tôi hoàn toàn đồng ý với lập luận đó.
    Nhưng tôi nghĩ điều đầu tiên mà mọi người hiểu lầm là họ nghĩ rằng phương pháp cũ đó đang đề xuất yêu cầu trung bình.
    Và không phải như vậy.
    Nó có một lớp bảo vệ an toàn.
    Nó có hai độ lệch chuẩn được xây dựng lên trên nó để nếu mọi người nhận 0.8 gram mỗi kilogram trọng lượng cơ thể mỗi ngày, 2.5% dân số sẽ bị thiếu hụt.
    Và không chỉ 97.5% dân số đáp ứng yêu cầu của họ, mà họ còn vượt mức đó.
    Nếu bạn vẽ biểu đồ, đúng không, bạn sẽ thấy đường, cả nhóm này sẽ vượt quá mức đó và nhóm này sẽ không đạt được.
    Và nhóm này chỉ nhận được một phần nhỏ là những gì họ cần.
    Cảm ơn bạn vì sự làm rõ đó.
    Tôi có vài câu hỏi mà tôi biết đang nảy sinh cho mọi người.
    Tôi chỉ muốn kiểm tra nếu chúng ta có thể.
    Ai là những người tham gia này?
    Có phải là nam và nữ không?
    Đây là những người từ chối tham gia.
    Vì vậy, tôi giả định rằng vào thời điểm đó chúng ta không gửi phụ nữ sang Việt Nam.
    Vậy sẽ chỉ là nam giới.
    Điểm hay.
    Vậy điều này chỉ diễn ra tại Berkeley.
    Nên cũng có những người khác đang làm điều này nữa.
    Không chỉ là một nhóm này.
    Và tôi không biết những người khác là ai.
    Đã hiểu.
    Tôi chỉ nhớ rằng tôi đã lấy được bằng tiến sĩ tại Berkeley.
    Và ngay khi tôi đến đó, mọi người đã nói, bạn có muốn xem căn hộ trên cao không?
    Tôi đã hỏi, cái quái gì là căn hộ trên cao?
    Ô, căn hộ trên cao là nơi mà Doris Calloway và Shelley Morgan khám phá ra điều này.
    Và như thế này là một thứ nổi tiếng.
    Vì vậy, bạn biết đấy, họ rất tự hào rằng phần nào đó đến từ công việc của họ tại Berkeley.
    Và họ đã phải gọi nó là căn hộ trên cao để thu hút mọi người lên đó vì những gì xảy ra bên trong đó
    nghe có gì đó dễ chịu.
    Vâng, nó không dễ chịu.
    Đúng vậy, ít nhất là đối với nghiên cứu của Berkeley.
    Những người này ở trên đó, nam và nữ đều ở đó.
    Họ trong những bộ đồ đó.
    Họ thu thập mọi thứ.
    Họ không tập thể dục.
    Họ không hít thở không khí trong lành, có thể.
    Họ không – họ có đi lại không?
    Họ thậm chí có đi được vài nghìn bước mỗi ngày không?
    Ý tôi là, mối quan tâm của tôi là –
    Ô, hoàn toàn.
    Vâng, họ có những mối quan tâm.
    Mối quan tâm của tôi là họ đã biến họ thành chuột, về cơ bản.
    Và như một ai đó – hãy nghe, tôi đã công bố công trình về chuột, chuột cống.
    Tôi không còn làm điều này nữa, nhưng trên các loài linh trưởng không phải người, điều mà tôi không còn hứng thú thực hiện nữa.
    Và các loài linh trưởng khác, chúng tôi, con người.
    Và tôi biết nó khó khăn đến mức nào để thực hiện một nghiên cứu được kiểm soát tốt.
    Nó cực kỳ khó khăn.
    Vì vậy, tôi hiểu tại sao họ đã làm điều này, nhưng sau đó nó trở thành một hoàn cảnh rất nhân tạo.
    Bây giờ, việc thêm hai độ lệch chuẩn trên mức cân bằng nitơ này, tôi nghĩ đó là điều thật sự quan trọng để nhấn mạnh cho mọi người vì hầu hết mọi người nghe, ô, đó chỉ là lượng tối thiểu cần thiết để duy trì cân bằng nitơ.
    Nhưng trên thực tế, nó cao hơn nhiều so với mức đó.
    Đó là điều đầu tiên.
    Tôi cảm thấy đó là một sự hiểu lầm rằng đó là yêu cầu trung bình.
    Tất cả các điểm bạn đã nêu đều đúng, quan trọng và cần thiết.
    Được rồi.
    Sau đó, vấn đề thứ hai là bạn sẽ lưu trữ nó ở đâu nếu bạn ăn quá nhiều? Bởi vì thực tế là ngay sau đó – tôi đã có một cuộc tranh luận với Stu Phillips vào một thời điểm nào đó trên podcast của Simon Hill vì chúng tôi đã trao đổi một số thông điệp Twitter và nói, ôi, Chúa ơi, họ không đồng ý. Họ nên có một cuộc tranh luận. Stu Phillips có phải là một người ăn thịt không? Không, Stu Phillips – xin lỗi – là một người nghiên cứu thể dục – anh ấy rất giỏi trong các nghiên cứu thể dục tại Đại học McMaster. Được rồi. Và sau đó, chúng tôi thực sự đã email với nhau, không chỉ là tweet với bao nhiêu ký tự mà bạn có trên Twitter, nói, ôi, Chúa ơi, chúng tôi thực sự đồng ý về hầu hết mọi thứ. Và lý do chúng tôi đồng ý là chúng tôi có dữ liệu quốc gia về lượng protein mà người Mỹ tiêu thụ. Vì vậy, quên đi protein bars và protein powders và mọi thứ khác. Người Mỹ trung bình không làm vậy. Và lượng tiêu thụ trung bình là khoảng 1,2 gram trên kilogram trọng lượng cơ thể mỗi ngày hoặc cao hơn. Protein chất lượng? Chỉ là thực phẩm. Vậy nên chỉ là thực phẩm. Vậy hãy dừng lại ở đây. Chỉ là thực phẩm. Điều thú vị là Stu và tôi đã gặp nhau. Tôi nói, bạn biết đấy, Stu, bạn ghét 0,8 gram trên kilogram trọng lượng cơ thể. Và bạn đang nói mọi người nên có 1 gram trên kilogram trọng lượng cơ thể hoặc có thể thậm chí 1,2, mà 1,2 sẽ cao hơn 50% so với 0,8. Đó là lượng tiêu thụ trung bình của người Mỹ. Và anh ấy nói, điều đó cũng đúng. Vì vậy, anh ấy ghét 0,8, nhưng anh ấy nhận ra đây gần như là một con số không liên quan vì hầu hết mọi người đều tiêu thụ nhiều hơn thế. Tôi vừa tham gia vào ủy ban cố vấn về hướng dẫn chế độ ăn uống và chúng tôi đã xem xét những dữ liệu tương tự và điều đó vẫn đúng. Người Mỹ tiêu thụ nhiều protein hơn mức RDA một cách chung, mà không phải cố gắng, không biết về điều đó. Nó chỉ có trong nhiều loại thực phẩm hơn bạn nghĩ. Vậy vấn đề thứ hai là, nếu nhiều người ăn nhiều hơn, có điều gì xấu về việc dư thừa đó không? Bạn sẽ làm gì với lượng dư thừa? Và vì vậy có một khả năng chứa chất béo vô hạn trong cơ thể bạn. Bạn có thể biết điều này. Trong bụng của bạn, trong mông của bạn, trong nách của bạn, khắp mọi nơi. Có khả năng lưu trữ carbohydrate hạn chế. Bạn có thể lưu trữ – thực ra tôi đã nghe Gabrielle Lyons nói về cách mà lượng carbohydrate trong gan của bạn và lượng trong cơ bắp của bạn. Nhưng nếu bạn là một vận động viên marathon, sau bốn giờ chạy khoảng 20 dặm, bạn sẽ cảm thấy kiệt sức vì bạn đã tiêu thụ hết tất cả các kho carbohydrate. Bạn có thể tiêu thụ hết tất cả kho carbohydrate trong bốn giờ, trong khi chất béo sẽ mất nhiều ngày để tiêu thụ. Nhưng không có kho lưu trữ cho protein. Cuối cùng, nếu bạn đã ăn nhiều hơn bạn cần, bạn không lưu trữ bất kỳ cho ngày hôm sau. Nó không nằm trong ngón chân cái của bạn. Nó không nằm trong lá lách của bạn. Nó không nằm trong gan của bạn. Nó không ở đâu cả. Sau khi bạn đã tạo ra tất cả các enzym, hormone, tóc, móng tay, và mô cơ mà bạn muốn, bạn sẽ phân hủy nitơ. Bạn phải loại bỏ điều đó dưới dạng amoniac trong thận của bạn. Và bạn biến khung carbon thành carbohydrates, mà nếu chúng ta quay trở lại chế độ ăn kiêng keto, sẽ khiến những người ăn thịt trong chế độ ăn keto ra khỏi trạng thái ketosis vì bạn vừa biến protein bạn đang ăn để tránh carbohydrates thành các carbohydrates mà bạn đang tránh. Nhưng chúng ta sẽ không đi đến đó. Trong thời điểm hiện tại, chúng ta chỉ có thể nói, không có chỗ nào để lưu trữ. Vì vậy, bạn thật sự không nhận được bất kỳ lợi ích nào từ điều đó. Tôi rất thích thú khi nghe bạn nói rằng bạn ổn với việc ăn protein cho calo, năng lượng. Vâng, bởi vì tôi cần một lượng calo nhất định. Tôi cũng – và tôi không chỉ đóng vai trò của người phản biện ở đây. Tôi cảm thấy, trước tiên, may mắn vì ở độ tuổi rất trẻ, tôi đã bắt đầu chú ý đến những gì tôi ăn – không phải theo cách cuồng loạn. Tôi chỉ làm thế. Và tôi sẽ nói rằng khi bạn có một nhu cầu calo nhất định, ai cũng có, bạn sẽ hỏi, nó sẽ đến từ đâu? Và, bạn biết đấy, bạn ăn đủ rau, tuyệt vời, nhưng thật khó để có đủ tỷ lệ calo. Đúng. Trái cây. Protein chất lượng. Vì vậy, tôi đang đề cập đến điều đó như, bạn biết đấy, hãy để chúng ta đặt lên – hợp khẩu vị với bạn. Vì vậy, bạn biết đấy, thịt bò, cá, gà, trứng, và tôi đoán cho người ăn chay, một số sự kết hợp như đậu và gạo, kiểu như vậy. Chúng ta có đủ leucine, những thứ như vậy. Nhưng điều chính mà tôi tin là bạn có thể – tôi sẽ chỉ nói từ kinh nghiệm của mình. Tôi có thể ăn những thứ đó và cảm thấy no. Ừm. Hầu hết các tinh bột tự nó không ngon. Hợp lý. Đủ. Ý tôi là tôi thích yến mạch với một chút muối và một ít quế, nhưng hầu hết các tinh bột không ngon khi không có chất béo. Bạn thêm chất béo. Và vì vậy tôi sẽ tranh luận rằng hầu hết mọi người đang phải vật lộn với quá nhiều chất béo trong cơ thể vì họ ăn quá nhiều tinh bột kết hợp với chất béo. Đúng. Không phải vì họ ăn quá nhiều steak hoặc họ ăn quá nhiều – không phải là hamburger. Đó là bánh hamburger mà bao gồm đường, phô mai, và sau đó – và chúng tôi thậm chí không cần nói về nước ngọt có đường. Điều đó giờ đây thật hiển nhiên. Nó chứa đầy đủ mọi thứ không bổ dưỡng. Vì vậy, tôi nghĩ rằng vấn đề chính với điều này – bạn đã chỉ ra ý tưởng này. Tôi không cố gắng bảo vệ nhóm protein, nhưng tôi nghĩ rằng một trong những lý do mà họ ủng hộ một gram trên mỗi pound trọng lượng cơ thể hoặc trọng lượng cơ thể nạc là chúng ta cần ăn một cái gì đó. Chúng ta lý tưởng nên ăn một cái gì đó ngon, cung cấp một số dinh dưỡng cho chúng ta, và đó không phải là cái gì đó yêu cầu một đống thứ khác để làm cho nó dễ ăn. Và, bạn biết đấy, tôi yêu trái cây, nhưng bạn không thể chỉ sống bằng trái cây, bạn biết đấy, và tôi yêu rau ở dạng tươi, nhưng chúng thường ngon hơn khi có một chút dầu ô liu. Không mất nhiều để làm cho một loại rau trở nên thật ngon vì tôi rất thích rau. Cũng tương tự với trái cây. Tôi sẽ ăn chúng riêng suốt cả ngày. Nhưng các loại tinh bột thì là một vấn đề vì những yêu cầu và sở thích mà chúng mang lại. Vấn đề không phải là một ổ bánh mì sourdough. Vấn đề là lượng bơ và dầu ô liu khổng lồ được thấm vào và mang đi cùng nó. Tôi sẽ tranh luận rằng hầu hết mọi người thừa cân không phải vì họ ăn quá nhiều protein.
    Đó là điểm mà tôi đang cố gắng truyền đạt.
    Được rồi, công bằng.
    Nhưng, được rồi, vấn đề về trọng lượng là một vấn đề hơi tách biệt, và nếu bạn nhận điều đó từ thịt, bạn đang nhận nhiều chất béo bão hòa hơn và không phải chất xơ.
    Chúng ta đang phá hủy hành tinh với lượng thịt và loại thịt mà chúng ta đang tiêu thụ hiện nay.
    Nhưng tạm thời hãy để đó sang một bên.
    Trừ khi nó được nguồn cung cấp bền vững.
    Điều này chiếm một tỷ lệ rất nhỏ trong thịt được sản xuất ở Hoa Kỳ.
    Nó cần phải có sự chú ý.
    Nó cần sự chú ý.
    Hầu hết mọi người không thể tiếp cận điều đó ngay bây giờ.
    Thật không may.
    Tôi hoàn toàn đồng ý với bạn về điều đó.
    Vậy đó là một ý kiến tuyệt vời.
    Tôi rất muốn nếu chúng ta đến đó.
    Được rồi, nhưng hãy để tôi tiếp tục.
    Vậy điều đầu tiên là hai độ lệch chuẩn.
    Thứ hai là không có nơi nào để lưu trữ nó.
    Bạn sẽ chuyển đổi nó sang thứ khác.
    Và thứ ba là điều về chất lượng.
    Vì vậy, đây là một huyền thoại khác mà chúng ta cần phải phá vỡ.
    Huyền thoại này là thực vật thiếu axit amin.
    Chúng không hoàn chỉnh.
    Tôi chắc chắn rằng tất cả mọi người nghe hôm nay đã nghe về quinoa, thực vật duy nhất có tất cả chín axit amin thiết yếu.
    Vớ vẩn.
    Vì vậy, tôi không biết nếu bạn có thể xem tài liệu của tôi trong podcast của bạn hoặc hiển thị nó.
    Tôi có nó trên máy tính của mình.
    Bạn có thể cung cấp liên kết trong chú thích chương trình.
    Vì vậy, chúng tôi đã viết một bài nghiên cứu vào năm 2019.
    Và điều này thực sự rất thú vị đối với tôi.
    Nó đến từ việc làm việc với các đầu bếp.
    Các đầu bếp đã làm việc với ý tưởng về protein mà tôi đã đề cập trước đó.
    Và họ hơi lo lắng.
    Họ đã nói, điều đó về thực vật thiếu axit amin hoặc không hoàn chỉnh là gì?
    Và vì vậy tôi đã biết rất nhiều về điều này, nhưng để làm một bài thuyết trình cho họ vào ngày hôm đó, tôi đã làm điều mà tôi chưa bao giờ làm trước đó.
    Và tôi đã thu thập một đống thực phẩm và tôi đã lập biểu đồ số lượng của từng loại axit amin trong thực phẩm theo tỷ lệ mà chúng có.
    Nếu bạn nhìn vào 0.8 gram trên kilogram trọng lượng cơ thể mỗi ngày, và nếu bạn nghĩ rằng điều đó vượt quá nhu cầu của một số người, thì có thể nhiều người, theo tính toán đó, cần 40 gram protein một ngày, nghe có vẻ, tôi chắc chắn, rất ít.
    Và tôi chỉ nhắc đến điều đó vì có 20 axit amin.
    Và tôi giả định rằng người bình thường sẽ nghĩ, ồ, nếu tôi cần 40 và có 20 axit amin, tôi sẽ cần hai gram của mỗi axit amin.
    Và đó hoàn toàn không phải là cách nó hoạt động.
    Thực ra, nó hoạt động giống như trò chơi Scrabble.
    Vì vậy, khi bạn rút thăm, có 100 chữ cái Scrabble trong túi, và có 26 chữ cái trong bảng chữ cái.
    Và có vẻ như sẽ có bốn của mỗi chữ cái trong túi.
    Nhưng tất cả các bạn đều biết chỉ có một chữ Z và một chữ Y và một chữ X.
    Ý tôi là, có hai chữ Y.
    Nhưng có rất nhiều chữ E, N và R, và các axit amin của bạn cũng giống như vậy.
    Vì vậy, bạn cần rất nhiều lysine và leucine, và bạn cần rất ít methionine hoặc cysteine.
    Vì vậy, việc tập hợp các đồ họa này thực sự rất thú vị.
    Tôi đã nói, đây là trứng, đây là thịt bò, đây là cá hồi, đây là thịt lợn.
    Hãy chuẩn bị, vì tôi sẽ cho bạn thấy đậu và gạo và ngũ cốc và trái cây.
    Và tôi đang tập trung vào tỷ lệ.
    Tôi sẽ nói về lượng protein mỗi calorie của thịt nhiều hơn thực vật, chỉ về mặt calorie.
    Nhưng về tỷ lệ, một trong những huyền thoại là các axit amin bị thiếu hoặc không hoàn chỉnh.
    Bởi vì nếu bạn làm một hình đồ họa từ điều này, bạn sẽ thấy tất cả thực vật đều có đủ 20 axit amin.
    Chúng đều có lysine.
    Chúng đều có methionine và cysteine.
    Và ý tưởng rằng chúng thiếu là sai.
    Ý tưởng rằng bạn phải bổ sung đậu và ngũ cốc là sai, trừ khi bạn đang nhận được rất ít protein.
    Vào lúc đó, điều quan trọng là phải bổ sung chúng.
    Nhưng thực sự không khó để nhận được nhiều axit amin.
    Bạn đã đề cập đến chất lượng của protein của bạn.
    Nếu bạn đang nhận 175 gram protein mỗi ngày, chất lượng không thành vấn đề ai đó thích.
    Bạn khớp nhu cầu của bạn ở 60 hoặc 70 gram, và tôi nghĩ bạn đang chuyển đổi phần còn lại thành carbs.
    Xin lỗi vì đã ngắt lời bạn, nhưng tôi sẽ làm điều đó một cách cố ý.
    Ý tưởng là khi tôi nói về chất lượng, là để nhận được protein mà một người tìm kiếm mà không làm tăng lượng calorie.
    Điều đó sẽ trở nên khó khăn với tinh bột.
    Được rồi.
    Rất khó.
    Ý tôi là, nửa bát cơm không làm cho tôi no đủ, ít nhất là với tôi.
    Tôi sẽ lấy một phần tư bát thịt bò hơn là hai bát cơm để sống sót cả hiện tại lẫn tương lai.
    Ừ, và tôi sẽ không chọn ngũ cốc.
    Ngũ cốc chỉ có khoảng 10% protein.
    Đậu có 20%.
    Đậu nành có khoảng 40%.
    Và thực sự, hồ sơ axit amin của đậu nành tốt hơn bất kỳ loại đậu nào khác.
    Vì vậy, những người châu Á đã sản xuất sữa đậu nành, tempeh, đậu phụ trong một thời gian dài, thật thông minh.
    Nhưng thực sự, có một vấn đề thú vị ở Hoa Kỳ so với các quốc gia khác trên thế giới là chúng ta ăn rất ít đậu.
    Và đậu thực sự rất đa dạng.
    Vì vậy, bạn có đậu đỏ ở Ghana, và bạn có hummus ở Địa Trung Hải, và bạn có tacos và burritos ở Mỹ Latinh.
    Hoặc là Ấn Độ.
    Bạn có dals và đậu lăng và những thứ như vậy.
    Cả gia đình đậu là nguồn protein chất lượng tốt nhất cho những người ăn thực vật.
    Và vì vậy, thật đáng tiếc rằng vấn đề về chất lượng lại trở thành, ôi, thực phẩm từ thực vật không có protein chất lượng.
    Chúng thiếu axit amin.
    Vì vậy, nếu tôi có thể thêm điều đó vào nhóm, vì vậy hai độ lệch chuẩn, không có nơi nào để lưu trữ nó.
    Và thực vật là nguồn protein tốt hơn so với những gì hầu hết mọi người nghĩ.
    Và đó là lý do tại sao có những người tập thể hình ăn chay.
    Bạn có thể giành huy chương vàng trong một cuộc thi thể hình chỉ với protein thực vật vì chúng không thiếu.
    Vì vậy, nếu tôi có thể giúp loại bỏ huyền thoại đó, chúng không thiếu.
    Chúng không vắng mặt.
    Có điều gì đó về tỷ lệ protein.
    Vì vậy, nếu bạn thấy lưới của bản đồ nhiệt về axit amin mà tôi sẽ chia sẻ với bạn sau.
    Tôi đã xem xét điều này trước khi tham gia, và tôi sẽ nói rằng tỷ lệ mà hãy tập trung vào leucine có lẽ.
    Vì hầu hết người nghe sẽ quen thuộc với leucine như một cái gì đó quan trọng cho việc xây dựng cơ bắp.
    Tôi đã để dấu nháy cho những ai chỉ đang nghe.
    Làm thế nào các nguồn protein khác nhau hoạt động trong trường hợp đó? Gần như giống hệt nhau, từ đầu đến cuối danh sách thực phẩm mà tôi có. Leucine không phải là vấn đề trong thực phẩm thực vật. Vấn đề trong thực phẩm thực vật là nó ít lysine đối với ngũ cốc và ít methionine đối với đậu. Chúng thực sự được gọi là axit amin hạn chế vì chúng sẽ hết trước. Nếu bạn chỉ ăn ngũ cốc hoặc chỉ ăn đậu, chúng sẽ hết trước. Và lúc đó bạn sẽ gặp rắc rối. Bạn không thể thay thế một axit amin khác cho hormone hoặc enzyme. Bạn phải có tất cả các axit amin theo tỷ lệ mà bạn muốn. Và đó là lý do tại sao việc bổ sung trở nên quan trọng, vì ngũ cốc, mặc dù ít lysine, lại có một chút nhiều methionine. Và đậu, tuy ít methionine, thì lại có một chút nhiều lysine. Nếu bạn ăn chúng cùng nhau, nó sẽ gần đúng hơn tỷ lệ trong thịt. Nhưng thịt vẫn sẽ tốt hơn. Bởi vì động vật là động vật và chúng ta là động vật, tỷ lệ là hoàn hảo trong động vật. Nhưng những gì mà hầu hết mọi người trong hội nghị mà tôi đã trình bày, các đầu bếp, họ như không thể tin vào tai của mình. Thực sự, tỷ lệ giống nhau đến mức đó sao? Trời ơi, thật là khó tin khi chúng lại gần gũi đến vậy. Tôi nhận ra chúng không hoàn hảo. Liệu điều này được quy đổi tương đương cho calo hay chỉ là 100 calo của đậu? Không, đây là tỷ lệ. Đây là tỷ lệ. Tỷ lệ. Nhưng nếu tôi lấy, giả sử là 100 calo, chỉ để ví dụ, và chúng tôi lấy biểu đồ của bạn, biểu đồ cho thấy, và tôi, một lần nữa, tôi đã xem xét điều này trước cuộc trò chuyện của chúng ta hôm nay. Và nó thực sự đã đập vào mặt tôi rằng tất cả những nguồn thực vật này đều có rất nhiều, chúng có tất cả các axit amin khác nhau mà thịt bò có với các tỷ lệ khác nhau, nhưng chúng có. Nhưng nếu chúng ta nói, được thôi, bây giờ chúng ta sẽ tạo ra biểu đồ đó cho 100 calo thực phẩm. Hoặc là 100 calo của ribeye hoặc 100 calo của đậu đỏ hoặc 100 calo của quinoa. Vì vậy, nó cho thấy, như với đậu đen, hai rưỡi cốc sẽ là 40 gram protein. Đối với đậu nành, như 20 cúp gạo, như 20 cúp gạo sẽ là 40 gram protein. Nhưng nếu bạn kết hợp các nguồn thực vật khác nhau, bông cải xanh thực sự kỳ lạ là một nguồn protein tốt. Chúng ta có thể sử dụng protein đó không hay chỉ là cái gì khác? Tất cả. Ồ, phải. Bởi vì khả năng sinh học được đưa vào chất lượng protein. Vì vậy, có những biểu đồ này, đúng không, mà nói rằng, bạn biết đấy, trứng là protein gần như hoàn hảo hoặc thịt bò là protein gần như hoàn hảo vì khả năng sinh học của nó. Khả năng của chúng ta để sử dụng các axit amin khác với các axit amin bị ràng buộc bởi chất xơ hoặc bằng cách nào đó không thể tiếp cận. Vâng. Vì vậy, trong lĩnh vực của tôi, thuật ngữ đó có nghĩa là khả năng tiêu hóa và khả năng hấp thụ. Và vì vậy ở mức độ protein và carbohydrate và chất béo, con người tiêu thụ, đạt được khoảng 80 đến 85 đến 90% mọi thứ. Nó không phải là 20% và 80%. Ngay cả khi là thực vật bị ràng buộc trong chất xơ, bạn vẫn hấp thụ được 80% protein. Và sau đó, có câu hỏi nếu tỷ lệ là chính xác. Vì vậy, nếu bạn mất một chút vì không hấp thụ hoàn toàn, và nếu tỷ lệ không hoàn hảo, thì đó là lý do tại sao thịt nổi bật hơn. Chắc chắn rồi. Vì vậy, một số đồng nghiệp và tôi đã viết một tài liệu có tiêu đề Làm mới Định nghĩa về Chất lượng Protein, mà về kỹ thuật luôn được dựa trên tỷ lệ axit amin và khả năng tiêu hóa và hấp thụ. Và thịt luôn chiến thắng. Và chúng tôi đã nói, điều đó không sao cả, nhưng không ai ở Mỹ thiếu protein. Tôi thường đi nói chuyện tại các hội nghị và tôi nói, ồ, các bạn đều là bác sĩ. Có bao nhiêu người trong số các bạn có một người ăn chay hoặc ăn chay trường trong thực hành của bạn? Tất cả tay họ giơ lên. Họ có một số. Tôi nói, bao nhiêu người trong số các bạn trong toàn bộ sự nghiệp của mình đã điều trị ai đó vì thiếu protein? Và không tay nào đã giơ lên cho đến hôm nay. Không ai đã điều trị họ vì thiếu protein. Ngoài những thiếu hụt calo hoặc những điều khác đang diễn ra. Đó không phải là một tình trạng thiếu protein bị cô lập vì họ là người ăn chay hoặc vegans. Và vì vậy định nghĩa của chúng tôi bao gồm tác động môi trường và các chất dinh dưỡng khác đi kèm với thịt mà không có ở thực vật. Và vì vậy, khi chúng tôi tạo ra một thang đo nói rằng thành phần axit amin hóa học và khả năng sinh học và tác động lên hành tinh và các chất dinh dưỡng khác đi kèm với nó là không có, thực vật và động vật là như nhau. Chúng tôi đã trung hòa nó. Tôi muốn nghỉ một chút và ghi nhận một trong những nhà tài trợ của chúng tôi, Levels. Levels là một chương trình cho phép bạn xem cách các loại thực phẩm khác nhau ảnh hưởng đến sức khỏe của bạn bằng cách cung cấp cho bạn phản hồi theo thời gian thực về chế độ ăn uống của mình thông qua việc sử dụng máy theo dõi glucose liên tục. Một trong những yếu tố quan trọng nhất trong cả sức khỏe ngắn hạn và dài hạn là khả năng của cơ thể bạn quản lý glucose. Đây là điều mà tôi đã thảo luận sâu sắc trên podcast này với các chuyên gia như Dr. Chris Palmer, Dr. Robert Lustig và Dr. Casey Means. Một điều rõ ràng là để duy trì năng lượng và sự tập trung suốt cả ngày, bạn muốn giữ mức glucose trong máu của mình tương đối ổn định mà không có bất kỳ đợt tăng hoặc giảm lớn nào. Tôi bắt đầu sử dụng Levels khoảng ba năm trước như một cách để cố gắng hiểu cách các loại thực phẩm khác nhau ảnh hưởng đến mức glucose trong máu của tôi. Levels đã chứng tỏ rất hữu ích trong việc giúp tôi xác định lựa chọn thực phẩm mà tôi nên thực hiện và khi nào là thời điểm tốt nhất để ăn liên quan đến các yếu tố như tập thể dục, giấc ngủ và công việc. Thật vậy, việc sử dụng Levels đã giúp tôi định hình toàn bộ lịch trình của mình. Tôi hiện có nhiều năng lượng hơn bao giờ hết và tôi ngủ tốt hơn bao giờ hết, và tôi cho rằng điều đó chủ yếu nhờ vào việc hiểu cách các loại thực phẩm và hành vi khác nhau ảnh hưởng đến mức glucose trong máu của tôi. Vì vậy, nếu bạn quan tâm đến việc tìm hiểu thêm về Levels và thử nghiệm CGM cho chính mình, hãy truy cập levels.link slash Huberman. Hiện tại, Levels đang cung cấp thêm hai tháng miễn phí khi đăng ký. Một lần nữa, đó là levels.link, viết tắt là L-I-N-K, slash Huberman để nhận thêm hai tháng miễn phí. Tôi thực sự đánh giá cao tất cả thông tin đó. Thật sự rất sáng tỏ. Và tôi chỉ muốn nhắc bản thân và mọi người rằng tôi yêu rau củ.
    Thực tế, dạo này, tôi sẽ nói thế này. Đối với bất kỳ ai đang lắng nghe, một trong những điều tuyệt vời về việc lớn tuổi hơn là tôi thực sự ăn ít hơn, nhưng tôi cố gắng tập trung vào việc ăn thực phẩm chất lượng. Và tôi nhận thấy rằng tôi không cần ăn nhiều thực phẩm để giữ cân nặng cơ thể và cảm thấy tốt và có năng lượng. Thực tế, tôi ăn càng ngày càng ít mỗi năm. Một khi tôi bắt đầu ăn, tôi thích ăn. Nhưng tôi nghĩ một trong những chỉ số của sức khỏe, theo ý kiến của tôi, là khả năng chờ đợi để ăn hoặc, bạn biết đấy, ăn một bữa lớn hơn một chút mà không làm ảnh hưởng đến giấc ngủ của bạn hay điều gì đó tương tự. Hoặc là có những ngày, bạn biết đấy, ăn ít hơn một ngày và nhiều hơn ngày tiếp theo. Và có thể chúng ta không cần nhiều protein mỗi ngày. Tôi đã thử nghiệm với ý tưởng này trước đây về việc giới hạn lượng protein tôi ăn trong vài ngày và sau đó ăn, bạn biết đấy, đi ăn tiệc nướng và ăn như hai miếng ribeye, bạn biết không, và tận hưởng điều đó hơn. Tôi nghĩ chúng ta thường nghĩ về mọi thứ một cách rất tĩnh, như món ăn tốt nhất để ăn mỗi ngày. Và bạn cũng làm sáng tỏ cho chúng tôi rằng, bạn biết đấy, có rất nhiều dưỡng chất trong đậu và các loại đậu cũng như các loại thực vật khác. Và một lần nữa, tôi bắt đầu khám phá điều này ngày càng nhiều hơn vì tôi không phải là một đầu bếp giỏi, nhưng tôi thích ăn khi tôi ăn. Và tôi nghĩ rằng có một sự thiếu hụt đa dạng thực phẩm thực sự trong chế độ ăn uống của người Mỹ mà chúng ta có thể cùng nhau cải thiện. Miễn là chúng ta nói về thịt, tôi sẽ chỉ trích một chút về Beyond Meat. Chắc chắn. Tôi nghĩ đây là sản phẩm của một giáo sư Stanford đã bắt đầu công ty này, đúng không? Không, điều đó không thể. Không thể nào. Vậy thì tôi sẽ chỉ trích cả hai bên. Tôi không biết những người này. Tôi không có gì chống lại họ. Nhưng tôi sẽ nói rằng tôi đã thấy một số lập luận khá thuyết phục chống lại những loại thịt nhân tạo này, nếu không có từ nào khác thích hợp hơn, thịt giả. Bạn đưa ra danh sách nguyên liệu của Beyond Meat hay Impossible Meat, và sau đó bạn so sánh với nguyên liệu trong thịt bò. Và bạn không cần phải là một chuyên gia dinh dưỡng để nói rằng có rất nhiều thành phần. Ý tôi là, nó giống như một cuốn bách khoa toàn thư về các thành phần trong thịt giả, điều này phù hợp với chế biến, điều này phù hợp với những quan niệm của người ta về giả tạo và có hại cho chúng ta. Vì vậy, điều này đánh trúng bất kỳ người tiêu dùng tiềm năng nào. Vì vậy, chỉ vì có nhiều thành phần không có nghĩa là tất cả chúng đều xấu cho bạn. Nhưng bạn đã đề cập trước đó trong bối cảnh của phẩm màu và các phụ gia mỹ phẩm, bạn biết đấy, rất nhiều thứ không thể phát âm mà chúng tôi chưa bao giờ nghe thấy. Ý tôi là, tôi có một sự đào tạo chính thức trong khoa học, và một nửa các thành phần trong Beyond Impossible Meat là hoàn toàn xa lạ với tôi. Không, không phải hôm nay. Hãy truy cập vào trang web ngay bây giờ và xem danh sách thành phần. Được rồi, thì ban đầu nó khá choáng ngợp. Có, họ đã phản hồi về điều đó. Tuyệt vời. Và họ đã cải tiến công thức vì điều đó. Nó khá sạch. Và để tôi quay lại với thịt của bạn. Vậy trong các thành phần của thịt, có kháng sinh không? Có hormone không? Có ngô không? Chắc chắn rồi. Có đậu nành không? Đây là một lập luận rất dễ dàng để đưa ra khi bạn đã giết thịt bò và bạn lấy cái cầu, và đây là nó. Nó chỉ là thịt bò. Nhưng đó không phải là tất cả những gì đã được đưa vào đó. Vì vậy, thực ra tôi đang viết một cuốn sách, và tôi có một chương nơi tôi đã mời một người đàn ông đã thực hiện toàn bộ đánh giá về thịt, và danh sách đó dài hơn Beyond Meat, về tất cả những thứ đã được đưa vào thịt bò mà bạn sẽ tìm thấy tại cửa hàng để mang cái đó ra chợ. Vì vậy, đó là một lập luận giả tạo. Nhưng chỉ vì con bò được cho ăn cái gì đó, thì bao nhiêu trong số đó có vào thịt? Bởi vì vấn đề là, tôi tiêu thụ bao nhiêu? Đúng. Nhưng bạn có quan tâm đến tất cả những thứ đã được đưa vào để làm ra thịt đó không? Trừ khi nó được lấy từ nguồn mà tôi muốn, tức là thịt bò ăn cỏ, nuôi trên đồng cỏ. Mà chỉ chiếm 1% thịt. Đúng. Thì đó là điểm mà tôi cá nhân nỗ lực ăn thịt bò ăn cỏ khi có thể. Tôi có, bạn biết đấy. Nhưng người trung bình thì không thể. Họ không thể. Tôi hoàn toàn công nhận. Vậy thì lập luận rằng Beyond và Impossible là lựa chọn tốt hơn? Và hãy để sang một bên các chỉ số về bệnh tim mạch, mặc dù điều đó rất quan trọng, rằng nó tốt hơn về chất lượng của những gì bạn đang tiêu thụ, về tình trạng sức khỏe của động vật so với tình trạng sức khỏe của những gì ra đời từ nhà máy Beyond hay Impossible. Lập luận của tôi ở đây là, vì vậy hai câu nói yêu thích của tôi là, thay vì cái gì và bằng cái gì. Và vì vậy, thay vì cái gì, chúng tôi đã thực hiện một nghiên cứu về Beyond Meat so với thịt đỏ. Một đám người nói, tôi không thể tin rằng bạn đang nói Beyond Meat là tốt cho sức khỏe. Bạn không muốn họ ăn đậu và đậu lăng và những thứ khác sao? Tôi đã nói, tôi chắc chắn là muốn. Trong 30 năm qua, tôi đã hỏi mọi người ăn nhiều đậu hơn đậu lăng. Và họ không làm. Họ vẫn ăn hamburger fast food. Chúng tôi thậm chí không sử dụng hamburger fast food. Chúng tôi đã sử dụng, kiểu như, thịt tái tạo. Và chúng tôi đã có lợi ích về bệnh tim mạch. Tôi chỉ đang nói rằng, đối với người Mỹ trung bình có thể tiếp cận thịt mà có sẵn, Beyond Meat là tốt cho sức khỏe hơn. Nếu bạn có, vì vậy, một lần nữa, khi tôi thực hiện một nghiên cứu, tôi phải có một số lượng kết quả đã được chỉ định trước và tôi phải có một tiếp xúc được xác định. Vì vậy, ở cùng một liều, cholesterol LDL giảm, TMAO giảm, cân nặng giảm, huyết áp không tăng. Vì vậy, đây là một điều thú vị nhỏ. Nhiều người đã chỉ trích họ vì là thực phẩm chế biến có hàm lượng natri cao. Và những gì chúng tôi tìm thấy trong nghiên cứu là khi chúng tôi cung cấp thịt sống và thịt bò xay sống và bánh patties, những người tham gia đã cho muối vào. Tôi thực sự cho muối vào thức ăn của mình. Và khi chúng tôi làm điều đó, lượng natri là giống hệt nhau và huyết áp là giống hệt nhau ở hai nhóm trong nghiên cứu. Vì vậy, bình luận về natri là hợp lý rằng họ có nhiều natri hơn thịt đỏ. Nhưng khi bạn đưa điều này cho những người đang ăn thực phẩm, họ sẽ cho muối vào và cuối cùng trở thành mức độ muối giống nhau. Vì vậy, đó không phải là một chỉ trích công bằng về cách mọi người thực sự ăn nó. Vâng, tôi đồng ý.
    Bạn đã khiến họ ngã quỵ ở phần đầu.
    Tôi muốn nói về nghiên cứu mà bạn đã thực hiện.
    Tôi nghĩ nó được gọi là nghiên cứu về cặp song sinh.
    Đúng vậy.
    Nơi mà, làm ơn sửa giúp tôi nếu có sai sót ở đây, nhưng bạn cơ bản đã cho các cặp song sinh, những cặp song sinh giống hệt, cơ hội để theo một chế độ ăn uống.
    Hay đó là một chế độ ăn thuần chay?
    Ăn chay, hoàn toàn ăn chay.
    Chế độ ăn hoàn toàn thuần chay.
    Tôi sẽ nói cho bạn ngay từ đầu những gì tôi rút ra từ nghiên cứu đó.
    Được rồi.
    Và sau đó tôi sẽ để bạn cho chúng tôi biết những gì thực sự đã xảy ra.
    Tôi làm điều này theo thứ tự như vậy là có lý do.
    Điều tôi rút ra là, wow, thật là một nghiên cứu thú vị.
    Bạn biết đó, sau nhiều năm nghiên cứu chuột có cùng nền tảng di truyền, bạn sẽ rất thích nếu có thể làm điều này với con người.
    Bạn đã nghiên cứu con người có cùng di truyền, về cơ bản là cùng một genes, gần nhất có thể.
    Những cặp song sinh giống hệt, nghiên cứu tuyệt vời.
    Và điểm rút ra, và xin lỗi, tôi không cố gắng chỉ trích bạn hay nghiên cứu này.
    Những gì tôi nhận được từ các bài báo trên các phương tiện truyền thông là, vào cuối nghiên cứu, nhóm theo chế độ ăn thuần chay nói rằng, tuyệt vời, có nhiều điều đã cải thiện.
    Và, bạn biết đấy, nhưng tôi nghĩ tôi không thể kiên trì với điều này.
    Tôi sẽ không tiếp tục kiên trì nó trong tương lai.
    Điều này đã được báo cáo bởi phương tiện truyền thông Stanford rằng điểm rút ra là họ cho rằng nó tuyệt vời, nhưng họ không thấy mình có thể tiếp tục với nó, rằng quá khó để duy trì.
    Vì vậy, đó là điều tôi rút ra.
    Đó là vấn đề tuân thủ.
    Như bạn biết đấy, nếu mọi người, bạn có thể cho mọi người hoàn cảnh lý tưởng, nhưng câu hỏi là, liệu họ có tiếp tục theo điều đó trong thực tế hay không?
    Và đó là một câu hỏi khó bởi vì chúng ta – nhưng là một câu hỏi quan trọng bởi vì những gì chúng ta đang nói ở đây là làm thế nào để nâng cao sức khỏe, đúng không?
    Ý tôi là, đó là lý do chúng ta ở đây, đúng không?
    Chúng ta không ở đây để tranh cãi giữa thịt bò và rau củ.
    Nói thật, tôi không quan tâm bạn ăn gì chỉ cần nó phù hợp với bạn.
    Tôi biết nó phù hợp với tôi, nhưng tôi sẵn lòng điều chỉnh dựa trên bằng chứng.
    Vì vậy, lý do chúng tôi ngồi lại với nhau là để cố gắng giúp mọi người đưa ra quyết định tốt hơn về sức khỏe của họ.
    Và đó là điều tôi rút ra.
    Bây giờ, hãy cho tôi biết nghiên cứu đó là gì với một ít chi tiết hơn.
    Và nếu tôi hoàn toàn sai về điều này, như tôi thích nghĩ như bất kỳ nhà khoa học tốt nào, tôi sẵn sàng hoàn toàn sai.
    Vì vậy, hãy nói về nghiên cứu, nhưng hãy để tôi giải quyết điều đó ngay từ đầu.
    Vậy không có chỉ số nào trong nghiên cứu.
    Không có theo dõi trong nghiên cứu.
    Không, đây là các cuộc phỏng vấn.
    Điều này luôn xảy ra.
    Đây là các cuộc phỏng vấn với những người tham gia.
    Vì vậy, điều đó không phải là khoa học.
    Không, nhưng –
    Điều đó là dữ liệu phi khoa học.
    Vì vậy, tôi sẽ cho bạn biết một cách phi khoa học –
    Ý tôi là, có tám cặp song sinh.
    Có bao nhiêu cặp song sinh trong này?
    22 cặp song sinh.
    22 cặp song sinh.
    Và vì vậy mỗi cặp được phân bổ theo chế độ ăn kiêng ăn thịt và chế độ ăn thuần chay?
    Vâng, họ được phân ngẫu nhiên.
    Được rồi.
    Vì vậy, tôi sẽ nói với bạn rằng có một báo cáo của phương tiện truyền thông Stanford về ba cặp song sinh.
    Và một cặp nói, không, chúng tôi đã quay lại với chế độ ăn khác.
    Một cặp nói, vâng, bây giờ chúng tôi đều ăn chay.
    Và một cặp thì hơi ở giữa.
    Có một cặp – hai trong số những cặp song sinh được đề cập trong bộ phim, Michael và Charlie, đã liên lạc với chúng tôi sau đó.
    Và người ăn thịt nói, chúng tôi đều đang cố gắng trở nên ăn chay nhiều hơn.
    Bạn có thể cung cấp cho chúng tôi thêm tài nguyên không?
    Vì vậy, họ đã chuyển hướng.
    Đúng vậy.
    Vì vậy, hai trong số các cặp mà tôi biết mà chúng tôi đã có theo dõi phi khoa học đã chuyển hướng nhiều hơn về điều đó.
    Và một cặp là trung gian và một cặp chỉ đơn giản là đã bỏ qua điều đó.
    Đó là 4 cặp trong số 22, không phải là khoa học.
    Tôi chỉ muốn trả lời theo cách đó.
    Bằng chứng phi khoa học của tôi nói rằng có một vài người đồng ý, một số không.
    Tuyệt vời.
    Không, và bạn sẽ biết.
    Bạn đã thực hiện nghiên cứu.
    Vâng, và không phải là một phần của nghiên cứu.
    Vì vậy, hãy quay lại thiết kế bởi vì chúng tôi có thể chơi vui với điều này.
    Và có một phần thực sự thú vị.
    Tôi rất muốn có cơ hội để giải quyết một chỉ trích mà chúng tôi đã nhận được mà là một phần của thách thức trong việc truyền đạt điều này đến công chúng.
    Và nó có liên quan đến khối lượng cơ bắp và DEXs, hình học hấp thụ tia X năng lượng kép.
    Vì vậy, câu chuyện bắt đầu với việc, tất cả điều này được tài trợ bởi một nhà sản xuất đã đến gặp chúng tôi vào năm 2021.
    Và đã hỏi Justin Sonnenberg, chuyên gia về hệ vi sinh vật mà bạn đã có trong chương trình của mình, và tôi, nếu chúng tôi sẽ xem xét việc thực hiện một nghiên cứu, các tiêu chí là phải là cặp song sinh giống hệt.
    Và một phần của nghiên cứu phải là thuần chay.
    Tên ông là Luis Seho Yos.
    Ông đã nhận được giải Oscar một thập kỷ trước cho “The Cove”, một bộ phim tài liệu về việc giết mổ cá heo ở Nhật Bản.
    Những con cá heo bị nhiễm thủy ngân đã được cho trẻ em trong trường học ăn.
    Ông cũng đã làm “Game Changers”, về những vận động viên ưu tú ăn chế độ ăn dựa trên thực vật.
    Và ông muốn thực hiện một nghiên cứu khác để kiểm tra sức khỏe của chế độ ăn, không phải ở những vận động viên ưu tú, mà là trong dân số nói chung.
    Và ông nói, tôi có một nhà tài trợ có tiền, và tôi có một hợp đồng với Netflix.
    Họ thích ý tưởng của tôi.
    Và nó phải có cặp song sinh giống hệt để đảm bảo tính khoa học.
    Và một chế độ ăn phải là thuần chay.
    Bạn có thể thiết kế một nghiên cứu không?
    Nó sẽ tốn bao nhiêu?
    Nó sẽ mất bao lâu?
    Và ông ấy đã nói, wow, điều đó thật hấp dẫn.
    Cặp song sinh giống hệt sẽ gặp nhiều khó khăn.
    Và ông ấy nói, ôi không, không, tôi thực sự sẽ, tôi hoàn toàn sẽ giúp bạn.
    Vì vậy, tôi sẽ không buộc bạn vào việc tuyển dụng.
    Chúng tôi đã tìm thấy rất nhiều cặp song sinh giống hệt cho bạn.
    Và tôi đã nói, wow, việc tuyển dụng là điều khó nhất.
    Được rồi, vì vậy chúng tôi sẽ làm một chế độ ăn thuần chay tốt và chúng tôi sẽ làm một chế độ ăn ăn thịt tốt,
    Và chúng tôi sẽ phân ngẫu nhiên mỗi cặp song sinh một cách tuần tự giữa một trong hai.
    Và chúng tôi không có đủ tiền để thực hiện điều này trong thời gian dài.
    Chúng tôi đã lập ngân sách, và bạn có đủ tiền cho khoảng tám tuần cho nghiên cứu này.
    Và sẽ rất quan trọng để mọi người nhanh chóng nhận thức được phần ăn thuần chay, trong khi điều mà họ đã làm thì đã có.
    Vậy còn nhóm kia?
    À, chúng tôi sẽ cung cấp thực phẩm cho bốn tuần đầu tiên.
    Và sau đó trong bốn tuần cuối, chúng tôi sẽ để họ tự nấu ăn bây giờ mà họ đã có đủ ý tưởng từ việc được cung cấp thực phẩm trong bốn tuần.
    Và vì vậy, đó là cách nó bắt đầu được thiết kế.
    Và chúng tôi có máu và phân trong hệ vi sinh vật, và chúng tôi có dữ liệu epigenetic và chiều dài telomere và những thứ như vậy, và sự tuân thủ.
    Và chúng tôi có một bài báo hoàn toàn mới về sự tuân thủ sắp ra mắt.
    Và vì vậy, chúng tôi đã phân nhóm ngẫu nhiên họ.
    Và một phần trong số này, nhà sản xuất cứ yêu cầu ngày càng nhiều thứ.
    Và cuối cùng, chúng tôi nói, được rồi, chúng tôi đang đo rất nhiều thứ.
    Chúng tôi có máu và phân và gen, nhưng không thể đo lường gì cả.
    Ông ấy nói, tôi muốn phép đoDEXA, tôi muốn thành phần cơ thể.
    Tôi nói, tôi không có đủ tiền.
    Và ông ấy nói, tốt, chúng ta sẽ tiến hành.
    Có bốn cặp nổi bật sẽ có mặt trong tài liệu mà chúng tôi đã chọn trước.
    Và điều đó có nghĩa là có 18 cặp không tham gia vào tài liệu.
    Và chúng tôi có Nimai Delgado, một người đạt huy chương vàng trong giới thể hình thuần chay, và anh ấy sẽ huấn luyện họ.
    Và vì vậy, Nimai đã có quyền truy cập vào bốn cặp, tám cặp sinh đôi, và không ai khác có cơ hội đó.
    Và thực sự tôi chưa bao giờ có được bộ dữ liệu đó.
    Nó thậm chí còn không phải là một phần của nghiên cứu.
    Nhảy đến cuối, khi chúng tôi hoàn thành nghiên cứu này, những người thuần chay đã giảm một chút cân nặng, nhiều hơn nhóm còn lại,
    và họ đã giảm cholesterol LDL của họ, và họ đã giảm insulin lúc đói.
    Trong bài báo chính được xuất bản trên JAMA Network Open, ở bên, vì chúng tôi đã đo rất nhiều thứ,
    và bây giờ điều này phải được coi là giai thoại và khám phá vì nó không phải là kết quả chính.
    LDL là kết quả chính trên clinicaltrials.gov.
    Một nhóm nghiên cứu về chiều dài telomere và đồng hồ epigenetic đã xuất bản một bài báo hoàn toàn riêng biệt,
    và những người thuần chay, theo các đồng hồ sinh học, trẻ hơn so với các cặp sinh đôi ăn thịt của họ,
    chỉ sau tám tuần, theo đồng hồ epigenetic.
    Không phải lĩnh vực chuyên môn của tôi.
    Trẻ hơn bao nhiêu?
    Nó thậm chí không phải, vì vậy bạn không thể, nó có ý nghĩa thống kê.
    Vì vậy, không phải là trong tám tuần, bạn trẻ hơn bốn năm.
    Nó giống như có ý nghĩa thống kê hơn.
    Và các đỉnh telomere của họ dài hơn chỉ trong tám tuần.
    Bạn có muốn nhắc nhở mọi người điều đó có nghĩa là gì không?
    Chắc chắn, chắc chắn, chắc chắn.
    Vì vậy, trên tất cả các nhiễm sắc thể của chúng ta, có một chủ đề nóng hổi,
    một chủ đề mới nổi, đó là có những nắp bảo vệ trên đầu mút của các nhiễm sắc thể của chúng ta.
    Và khi chúng ta già đi, chúng ngắn lại.
    Và một số người đang xem xét tuổi sinh học so với tuổi thực.
    Và sẽ là điều tốt nếu có một nắp telomere dài hơn ở đầu mút của các nhiễm sắc thể của bạn.
    Và tôi đã nói, không thể trong tám tuần.
    Nhưng họ thì có.
    Vì vậy, cả hai điều này đều có ý nghĩa thống kê.
    Và chỉ như một lưu ý bên lề, đó là một điều khá thú vị.
    Bạn quen thuộc thế nào với các điểm số altmetric?
    Ý tôi là, về mặt nhận diện bài báo.
    Ừ.
    Vì vậy, điểm số altmetric cho các thính giả là, tiền tệ của tôi và của bạn với tư cách là học giả là,
    có bao nhiêu người trích dẫn công việc của chúng ta?
    Nếu không ai trích dẫn nó, ai quan tâm?
    Và điều đó mất thời gian.
    Nó có thể mất khoảng năm hoặc mười năm để mọi người trích dẫn công việc của bạn.
    Điểm số altmetric hoàn toàn dựa trên các phương tiện truyền thông xã hội và truyền thống.
    Vì vậy, nó xuất hiện vào tuần mà bài báo của bạn được phát hành.
    Và có một mối tương quan.
    Nếu bạn có nhiều sự che phủ của phương tiện truyền thông, nó có thể được trích dẫn sau này.
    Vì vậy điều thú vị là, một điểm số altmetric tốt, nếu bạn tìm kiếm trên Google, là 20.
    Bài báo JAMA Network Open có điểm số altmetric là 2.000, bài báo chính.
    Bài báo về đồng hồ sinh học, dữ liệu epigenetic và chiều dài telomere có điểm số altmetric là 3.000.
    Nó được phát sóng rộng rãi hơn cả bài báo chính.
    Gia đình Sonnenberg có một bài báo khác đang được xem xét ngay bây giờ.
    Và tôi có thể nói điều này vì nó đã được công bố trước.
    Những người thuần chay có kết quả vi sinh vật tốt hơn.
    Và bây giờ chúng ta có lợi ích về tim mạch, đồng hồ sinh học, chiều dài telomere,
    lợi ích vi sinh vật trên những cặp sinh đôi đã thực hiện điều này trong 80 tuần.
    Vì vậy đó là những kết quả khoa học.
    Và đó là một chế độ ăn thuần chay nghiêm ngặt.
    Thuần chay nghiêm ngặt so với…
    Không có một quả trứng nào.
    Ừ.
    So với ăn tạp.
    Được rồi.
    Bây giờ, một phần trong số này là, hãy nghĩ, thông điệp của tôi, tôi muốn cả thế giới trở thành thuần chay?
    Không.
    Ý tưởng của tôi là nếu tôi chỉ có tám tuần, tôi cần tạo ra một sự khác biệt lớn trong các chế độ ăn uống này để
    nếu tôi nhận được tín hiệu, tôi có thể nhìn thấy nó trong tám tuần.
    Có bất lợi hay lợi ích nào khi thực hiện điều này không?
    Và phần thú vị của điều này là, nhà sản xuất đã tiếp cận chúng tôi vào năm 2021.
    Ông ấy nói, hợp đồng của tôi với Netflix là, tôi sẽ phát hành điều này vào Ngày đầu năm mới khi mọi người
    đang đưa ra quyết định, mà không biết trước kết quả, vào năm 2024.
    Và điều đó có nghĩa là chúng tôi sẽ phải thực hiện nghiên cứu này trong sáu tháng đầu năm 2022, phân tích tất cả
    trong nửa cuối năm 2022, để cho nhà sản xuất quay phim các người tham gia trong nghiên cứu, và cho
    họ một năm để biên tập.
    Vì vậy, chúng tôi đã thực hiện tất cả điều này, nghiên cứu nhanh nhất mà chúng tôi từng thực hiện, thực sự.
    Và ông ấy đã quay rất nhiều thứ khác, và chúng tôi thực sự không chắc chắn chúng tôi sẽ có mặt bao nhiêu trong bộ phim tài liệu.
    Và đó là thời gian kỳ nghỉ, cuối năm 2023.
    Và ông ấy nói, có một buổi trình chiếu của bộ phim Netflix, đến đi.
    Và tôi nói, tôi không thể đi.
    Tôi thậm chí còn không có mặt.
    Vì vậy, tôi thậm chí chưa bao giờ nhìn thấy nó trước khi phát hành.
    Và rồi tôi thức dậy ở Hawaii vào tuần đầu tháng Giêng, và vợ tôi nói, ôi trời, bạn đang ở vị trí thứ ba trên Netflix.
    50 triệu người đã xem bộ phim tư liệu chỉ trong tháng Giêng.
    Đó là rất nhiều người.
    Tác động lớn nhất trong mọi thứ mà tôi từng làm.
    Tôi không thể nói cho bạn biết có bao nhiêu người đã nói rằng họ đã thay đổi chế độ ăn uống của mình từ việc xem bộ phim, nhưng
    nó cũng đã phát sinh những chỉ trích.
    Bất cứ khi nào bạn thu hút được nhiều ánh mắt vào một điều gì đó, bạn sẽ nhận được phê bình.
    Nó cũng là một minh chứng đẹp về cách mà, bạn biết đấy, khoa học và hình thức truyền thông mới bắt đầu giao thoa với nhau.
    Và vì vậy, thực sự, tôi đã được yêu cầu thực hiện một loạt các buổi nói chuyện về giao tiếp khoa học sức khỏe.
    Và khi tôi có cơ hội mô tả nó, thật sự thú vị để nhìn vào, chẳng hạn như trong bộ phim tài liệu, nhà sản xuất đã làm lớn chuyện về dữ liệu DEXA.
    Và có vẻ kỳ quặc khi ông ấy làm lớn chuyện về điều đó vì những người thuần chay được đặc biệt đề cập, đặc biệt là Michael và Charlie, một trong số họ đã mất khối lượng cơ bắp.
    Người thuần chay đã mất khối lượng cơ bắp.
    Và ai muốn mất cơ bắp?
    Điều đó thật tệ.
    Nhưng đó còn không phải là một điểm dữ liệu trung bình.
    Đó chỉ là một điểm dữ liệu.
    Hóa ra Charlie đã chuyển nhà ba lần trong tám tuần của nghiên cứu, và cậu ấy đã không nghe lời khuyên của Nimai.
    Cậu ấy cũng gặp khó khăn trong việc ăn uống.
    Vì vậy, đó là lý do tại sao bạn có nhiều hơn một người trong một nghiên cứu.
    Bạn có rất nhiều người.
    Chưa từng thấy những dữ liệu đó.
    Mọi người đã thấy nó xuất hiện trên Netflix.
    Và lý do nó được giới thiệu trên Netflix là vì sau đó cậu ấy có thể khoe khoang về Nimai, người mà hoàn toàn cơ bắp, khỏe mạnh, ăn chay trên đó.
    Nhưng mọi người đã thấy rằng, ôi, tôi đã thấy dữ liệu của Charlie.
    Cậu ấy đã mất cơ bắp gầy.
    Gardner, bạn thật là không đạo đức.
    Bạn đã bỏ qua điều đó trong bài báo JAMA.
    Bạn thật là manipulative.
    Tôi không thể tin rằng bạn đã bỏ dữ liệu ra khỏi bài báo chỉ để thể hiện những điều tích cực.
    Và phản ứng của tôi là, tôi ước gì cậu ấy có thể nói.
    Nó chỉ xảy ra trong tám người.
    Tôi chưa bao giờ thấy dữ liệu đó.
    Tôi không có chúng.
    Tôi đã báo cáo tất cả dữ liệu mà tôi nói rằng tôi sẽ báo cáo.
    Vì vậy, đó là một trong những điều.
    Vâng, đó là thách thức khi kết hợp với các hình thức truyền thông mà không có tiêu chí đã được thiết lập.
    Vâng.
    Điều đó đúng với mạng xã hội.
    Ý tôi là, chúng ta đã phi tập trung hóa cuộc thảo luận về sức khỏe cộng đồng.
    Mọi người không còn nhìn vào những gì đến từ các trường đại học.
    Từ “chuyên gia” không còn có ý nghĩa gì nữa vì không ai biết ai là chuyên gia và ai không phải, ai là chuyên gia tốt hơn.
    Các chuyên gia không đồng ý.
    Ngay khi mọi người nghe rằng các chuyên gia không đồng ý đủ lần, họ đã biến từ chuyên gia lớn thành chuyên gia nhỏ, nghiêng về, trích dẫn và giờ đây là gì là chuyên gia.
    Bây giờ, tôi không nói rằng khoa học không quan trọng.
    Tôi là một nhà khoa học.
    Tôi quan tâm đến khoa học, rõ ràng.
    Nhưng tôi nghĩ rằng các hình thức truyền thông mới có thể được tận dụng theo cả hai hướng.
    Và tôi sẽ nói rằng Game Changers đã làm một điều gì đó rất thông minh.
    Tôi không đồng ý với kết luận.
    Nhưng, bạn biết đấy, bạn biết điều mà hầu hết mọi người đã rút ra từ Game Changers là gì không?
    Vấn đề về dương vật.
    Vấn đề về dương vật.
    Vấn đề về dương vật.
    Tôi biết.
    Đúng vậy.
    Điều đó thì khoa học thật tồi tệ.
    Đúng.
    Điều đó thậm chí không phải là khoa học.
    Nó không phải là khoa học.
    Nó không phải là khoa học.
    Ai biết một chút về mối quan hệ giữa dinh dưỡng và testosterone, testosterone và sự cương cứng, thì cũng quan trọng rằng mức estrogen cũng phải đủ cao ở nam giới để có libido.
    Bạn biết đấy, có quá nhiều hiểu lầm về tất cả những điều đó.
    Nhưng họ đã rút ra điều gì?
    Họ đã rút ra những điều liên quan đến dương vật, điều này chỉ nói lên tính trơn trượt của bất kỳ cuộc thảo luận nào về sức khỏe cộng đồng.
    Tôi sẽ nói rằng bạn đang làm rất tốt khi mà mọi người nghe từ “ăn chay” và điều đó sẽ làm 90% mọi người cảm thấy lúng túng vì họ nghĩ rằng họ sắp nhận một tràn thông tin về một đống thứ mà họ nên làm và về việc họ xấu xa như thế nào vì tất cả những con vật đang bị hành hạ.
    Và nhìn này, một lần nữa, các trang trại công nghiệp, thật tệ.
    Tôi chỉ muốn nói trước khi tôi quên, trước đó bạn đã dùng thuật ngữ “protein flip”.
    Tôi thực sự nghĩ rằng đó là một cách tuyệt vời để mô tả chế độ ăn uống vì nó bao gồm điều đó.
    Ý tôi là, bạn nhận thấy không có gì về thực vật trong đó nhưng nó có protein.
    Vì vậy, tôi không biết có bao nhiêu nhân viên Google cần để đưa ra một cuộc thảo luận mà mọi người đều có thể đồng ý, nhưng tôi đang bỏ phiếu cho chế độ ăn “protein flip” vì nó cũng có kiểu khái niệm về những gì mà bạn đang cố gắng thực hiện.
    Bạn đặt thịt ở bên ngoài thay vì ở giữa.
    Vì vậy, tôi bỏ phiếu cho protein flip.
    Tôi không chắc tôi sẽ thực hiện nó, nhưng tôi thích protein flip.
    Được rồi.
    Nghe có vẻ rất tốt.
    Được rồi.
    Vì vậy, chúng tôi chưa bao giờ đẩy chế độ ăn chay như một thứ toàn bộ.
    Nó chỉ như thế này, đây là thiết kế nghiên cứu mà chúng tôi cần phải thực hiện.
    Vì vậy, một trong những ý kiến phản biện của họ đến từ Peter Atiyah.
    Và điều này sẽ trở lại một vấn đề đã nêu từ đầu cuộc thảo luận của chúng tôi khi chúng tôi đang nói về thực phẩm chế biến siêu và nhu cầu trong khoa học để phân lập một biến số.
    Bạn có định để tôi bảo vệ người bạn tốt của tôi, Peter Atiyah không?
    Chắc chắn rồi.
    Vâng.
    Thú vị là, khi nói về những thực phẩm chế biến siêu, đó là một điểm quan trọng vì có 150 hóa chất và trong rất nhiều thực phẩm chế biến siêu, chúng đang ở dạng kết hợp.
    Vì vậy, thật khó để chỉ ra một trong số chúng hoặc xác định một cái và sau đó tập hợp chúng lại.
    Vì vậy, bạn đúng.
    Ở một mức độ nào đó, khoa học cần phải cách ly và giảm bớt.
    Trong thế giới dinh dưỡng, chúng tôi thực sự đã chuyển từ các chất dinh dưỡng sang thực phẩm và sau đó là các mô hình thực phẩm.
    Vì vậy, một trong những điều mà Hướng dẫn Dinh dưỡng cho người Mỹ đã thực hiện 10 năm trước là họ đã nói, Chúa ơi, bạn biết đấy, chúng tôi đã ca ngợi chất xơ và đã chê bai chất béo bão hòa mãi.
    Và vì vậy nếu bạn nói, này, bệnh nhân của tôi, hãy lấy chất xơ và tránh chất béo bão hòa.
    Thì điều đó không hữu ích.
    Tôi đi đến cửa hàng tạp hóa để mua thực phẩm.
    Và họ nói, ah, được rồi, hãy mua bơ và ngừng mua các loại thịt ăn trưa.
    Được rồi.
    Điều đó thì hữu ích hơn một chút.
    Và sau đó, những gì chúng tôi sẽ thấy là mọi người đã nghe về chế độ ăn Địa Trung Hải và tôi sẽ thật nực cười ở đây, nhưng họ đã có McMuffin trứng cho bữa sáng và Whopper cho bữa trưa và Big Mac cho bữa tối.
    Và bên cạnh giường ngủ của họ, họ đặt một ít dầu ô liu và họ đã uống nó trước khi đi ngủ và nói, tôi là người Địa Trung Hải.
    Tôi không biết liệu có phải nó cực đoan như vậy không.
    Nhưng điểm của tôi là, sau đó họ nói, ah, vì vậy, bạn biết đấy, một số người đang lợi dụng việc xác định một thực phẩm.
    Có lẽ điều mà chúng tôi cần nói là các mô hình.
    Vì vậy có một sự chuyển dịch trong cộng đồng sức khỏe cộng đồng về dinh dưỡng liên quan đến việc xử lý các mô hình.
    Vì vậy Peter đã chỉ ra tôi và nói, nghiên cứu ăn chay đó thật là ngu ngốc.
    Ông không nói là ngu ngốc, ông nói, nó đã vi phạm các nguyên tắc của khoa học.
    Họ không chỉ thao túng chất béo bão hòa, họ đã thao túng cả chất xơ.
    Họ không cô lập điều này.
    Bạn đã thất bại trong những điều cơ bản của Khoa học 101.
    Tiêu đề của bài phê bình mà tôi nhận được là tôi đã làm giảm giá trị của môn Khoa học 101 bằng cách không tách biệt một biến duy nhất. Liệu điều này có phải trên YouTube hay điều gì đó như vậy không? Nó có trong bài đăng của anh ấy, anh ấy làm ở đâu, tôi không biết, liệu có phải LinkedIn hay là lá thư của anh ấy không? Và phản hồi là, nếu bạn dự định thử nghiệm chế độ ăn thuần chay so với chế độ ăn của thực vật và động vật, thì nó phải khác nhau về lượng chất béo bão hòa và chất xơ, B12 và cholesterol, trứng và đậu lăng. Nó phải khác nhau ở nhiều hạng mục. Và để quay trở lại với bình luận ban đầu của bạn, khoa học tốt phải tách biệt biến. Tùy thuộc vào việc câu hỏi là chế độ ăn thuần chay so với một mô hình thay thế, thì biến bạn đang tách biệt là mô hình chế độ ăn. Và vì vậy, nó phải không có thịt, trứng, gà và mọi thứ. Điều đó không làm suy yếu khoa học. Vì vậy, tôi đã bị chỉ trích vì không công bố dữ liệu DEXA, mà tôi không có. Peter đã chỉ trích tôi vì điều đó. Và tôi đã nhận một chỉ trích khác mà tôi thực sự đã xử lý rất tốt trên Twitter. Và tôi rất tự hào về điều này. Ai đó đã truy cập vào phần bổ sung mà nhiều bảng dữ liệu của nghiên cứu nằm đó vì chúng không phù hợp với bài báo chính. Và họ đã thấy sự phân bổ calo trong hai nhóm trong thời gian cho ăn và khi họ ăn uống riêng. Và điều họ nhận thấy là trong giai đoạn chúng tôi cho mọi người ăn và cung cấp thực phẩm cho họ, những người ăn chay đang tiêu thụ ít calo hơn. Và lời chỉ trích trên Twitter là khi bạn cho họ ăn, bạn đã làm trò gian lận cho nghiên cứu bằng cách cung cấp ít thực phẩm hơn cho những người ăn chay. Họ giảm cân vì bạn đã cung cấp ít calo cho họ. Và có thể tất cả những khác biệt mà chúng ta thấy chỉ là khác biệt về calo. Chúng không phải là loại chế độ ăn. Điều đó sẽ làm suy yếu toàn bộ nghiên cứu. Và thật tuyệt vời. Tôi đã có cơ hội phản hồi. Vì vậy, tôi đã từng làm nhiều hơn về điều này. Giờ tôi không còn nữa. Nhưng tôi đã thực hiện các bài hướng dẫn từ khi đó là Twitter. Và tôi đã nói, đó là một nhận xét tuyệt vời mà bạn đã nhận ra điều này. Cảm ơn bạn đã kiểm tra phần bổ sung. Thật tuyệt vời. Vậy hãy để tôi giải thích điều gì đó khác. Đối với công ty thực phẩm đã cung cấp thực phẩm, chúng tôi đã hoàn toàn khớp với lượng calo mà chúng tôi đã cung cấp. Nhưng trong một nghiên cứu dinh dưỡng, điều đó không đi kèm với việc cho ăn bằng ống. Bạn không thể nhồi thực phẩm vào miệng họ. Bạn phải để họ ăn những gì họ muốn. Vì vậy, chúng tôi thực sự không công bố những gì chúng tôi đã cung cấp. Chúng tôi công bố những gì họ nói họ đã ăn. Và họ đã ăn ít calo hơn một chút. Và họ đã giảm một lượng cân nặng nhỏ bên cạnh. Vậy nên thật tốt cho bạn khi nhận ra điều đó. Nhưng hãy để tôi có cơ hội cho bạn xem điều này. Và thực tế có một người trên Twitter tên là Dr. Tro đã troll tôi và gây khó khăn cho tôi với một số nghiên cứu của tôi. Và anh ấy không phải là người đã chỉ trích tôi. Đó là người khác. Và rõ ràng là anh ấy đã chỉ trích tôi và tôi không thấy điều đó. Và hôm sau, tôi nhận được một video xin lỗi trên Twitter từ Dr. Tro. Anh ấy nói, tôi đã đọc phản hồi của bạn đối với lời chỉ trích. Tôi thừa nhận rằng tôi đã sai. Tôi thu hồi lời chỉ trích của mình. Đây là một trong những điều tuyệt vời về mạng xã hội. Và nếu nó có thể lịch sự hơn như vậy, nó thậm chí không chỉ là một tin nhắn. Đó là một video thu hồi. Và để công bằng, anh ấy đã nói điều gì đó vào năm trước mà tôi đã viết lại và nói, điều này thật tuyệt. Chúng ta đồng ý về điều này. Tôi chắc chắn rằng chúng ta không bất đồng về mọi thứ. Cảm ơn bạn đã chỉ trích điều này. Và tôi muốn nhấn mạnh bạn và đồng ý rằng những gì bạn nói tôi nghĩ là đúng. Hãy cố gắng làm cho cuộc đối thoại trên mạng xã hội này trở nên lịch sự và đầy đủ hơn. Đó gần như còn tốt hơn việc thực hiện nghiên cứu với tôi là thấy cuộc trao đổi trên mạng xã hội này, nơi chúng tôi nói, tôi đã hiểu sai điểm đó. Cảm ơn bạn đã làm rõ điều đó. Wow. Bây giờ chúng ta có thể tiến lên và xử lý một số sự khác biệt thực chất mà chúng ta có. Vâng. Đã từng tham gia vào nhiều cuộc xung đột trực tuyến và sau đó là sự giải tỏa, giải quyết, tôi nên nói. Đó là một cảm giác rất thỏa mãn khi điều đó xảy ra. Thực ra, đó là cách Lane Norton và tôi đã biết nhau. Anh ấy đã chỉ trích điều gì đó tôi đã nói. Chúng tôi đã không đồng ý về điều đó. Tôi đã viết lại. Tôi đã mời anh ấy tham gia podcast. Điều này xảy ra trong một cuộc thảo luận về cần sa. Tôi đã thực hiện một tập về cần sa mà tôi vẫn giữ những gì có trong đó. Có một số chỉ trích từ cộng đồng nghiên cứu cần sa. Tôi đã mời người đó tham gia. Anh ấy đã đến đây. Chúng tôi đã tranh luận những điều đó. Hóa ra sự khác biệt trong cách diễn giải là tương đối nhỏ. Đó là cách khoa học được thực hiện. Mạng xã hội có cơ hội đó, nhưng nó còn nhiều cơ hội hơn để chỉ cần ném đá qua các bức tường và những điều tương tự. Tôi rất vui vì bạn đã nhấn mạnh những điểm phản biện và giải quyết đó. Tôi muốn đảm bảo rằng chúng ta nói về thực phẩm lên men, nhưng trong ngữ cảnh của chất xơ cũng. Tôi nghĩ giờ đây mọi người đều biết chất xơ là cực kỳ quan trọng. Bất cứ ai không đồng ý với điều này với tôi thì nên gặp bác sĩ thần kinh vì rõ ràng là nếu bạn theo chế độ ăn protein đảo ngược hoặc nhiều thịt, ít rau, gì đó, bạn cần chất xơ. Nó chống ung thư. Nó hỗ trợ tiêu hóa. Nó có rất nhiều lợi ích tuyệt vời. Nhưng bạn đã thực hiện nghiên cứu với đồng nghiệp của chúng tôi, Justin Sonnenberg. Tôi yêu, yêu, yêu nghiên cứu này. Và có một số chú thích thú vị về chất xơ trong đó, nhưng có thể bạn chỉ cần nêu bật những nét chính của nghiên cứu cho mọi người. Và tôi sẽ nói rằng nghiên cứu này đã thuyết phục tôi ăn thực phẩm lên men ít đường mỗi ngày. Tuyệt vời. Và tôi đã làm như vậy từ đó. Và tôi đề xuất điều đó với tất cả những ai hỏi tôi về lời khuyên sức khỏe. Tôi nghĩ điều đó cực kỳ quan trọng và hiệu quả. Được rồi, tuyệt vời. Yêu nghiên cứu này. Yêu gia đình Sonnenberg. Justin và Eric là hai trong số những nhà khoa học vĩ đại nhất mà tôi từng làm việc cùng. Họ thực tế. Họ là những nhà khoa học rất nghiêm túc. Vậy thì, có một chút câu chuyện thú vị ở đây. Dù đây là lần đầu tiên tôi gặp bạn, mặc dù bạn ở Stanford, Justin và tôi chưa bao giờ gặp nhau ở Stanford.
    Chúng tôi đã tham dự một hội nghị ở Seattle và gặp nhau vì chúng tôi lần lượt trình bày. Anh ấy đã nói, ôi Chúa ơi, Christopher, tôi vừa xem bài trình bày của bạn về việc bạn thay đổi chế độ ăn của mọi người nhiều như thế nào. Tôi có những đồng nghiệp đã nói với tôi rằng không bao giờ được lại gần con người, chỉ nên làm việc với chuột vì con người thật phiền phức và tôi rất sợ con người. Tôi chỉ dự định làm với chuột, nhưng mọi thứ tôi tìm thấy ở chuột đều có vẻ liên quan đến chế độ ăn. Và tôi đã nói, ôi, phân thì kinh khủng quá. Tôi không muốn làm việc với phân, nhưng tôi lại sợ phân. Nếu bạn sợ con người và tôi sợ phân, chúng ta có thể hợp tác với nhau. Anh ấy nói, tuyệt vời, hãy cùng nhau làm một số việc. Chúng ta nên làm gì? Anh ấy thật sự nhận thấy chất xơ là vấn đề lớn cho các con chuột của mình. Anh ấy nói, hãy thực hiện một nghiên cứu về chất xơ với con người. Tôi đã nói, à, có vẻ như công chúng thực sự đang bị nhầm lẫn về probiotic và prebiotic, probiotic là vi khuẩn sống và prebiotic là các chất xơ nuôi dưỡng chúng. Tôi đã nghe anh ấy nói điều này trong chương trình của bạn. Vì vậy, nếu ai đó xem chương trình này, podcast của bạn với anh ấy, anh ấy đã nói, được thôi, chúng tôi sẽ làm vui lòng bạn và chúng tôi sẽ có một nhánh thực phẩm lên men, không chỉ có nhánh chất xơ. Chúng tôi đã có 18 người ăn nhiều chất xơ nhất có thể và 18 người ăn nhiều thực phẩm lên men nhất có thể. Vậy là chúng tôi thực sự không đặt ra giới hạn tối đa cho những cái này. Chúng tôi chỉ nói, nhiều hơn. Bạn cần, chúng tôi chỉ thực hiện nghiên cứu này trong bốn tuần tăng dần. Vì vậy, bạn có thể làm quen với những thứ mới này trong chế độ ăn của bạn và sau đó là sáu tuần duy trì. Và rồi chúng tôi sẽ quay lại sau bốn tuần nữa sau khi nghiên cứu kết thúc để xem bạn tiến triển như thế nào. Chúng tôi sẽ xem xét microbiome để xem liệu chúng tôi có thể thay đổi sự đa dạng của microbiome, đặc điểm của các vi sinh vật bên trong đó hay không. Và chúng tôi sẽ đến trung tâm giám sát miễn dịch con người mà Mark Davis, một nhà miễn dịch học, điều hành tại Stanford. Và chúng tôi sẽ xem xét nhiều lần đo lường viêm nhiễm. Vậy là chúng tôi đã thực hiện. Chúng tôi đã đưa được những người tham gia ngẫu nhiên vào nhóm thực phẩm lên men, những người trước đây chỉ ăn chưa đến nửa phần mỗi ngày và đã tăng lên sáu phần mỗi ngày trong thời gian trung bình. Tôi sẽ tạm dừng một chút ở đây nếu điều này có vẻ quá đáng. Hãy hình dung rằng một lọ kombucha mà tôi có ngay dưới bàn đây là hai phần. Nó chỉ có 50 calo. Và một phần bắp cải dưa hoặc kimchi cũng chỉ có rất ít calo. Nó chủ yếu chỉ là bắp cải. Vậy thực sự thì việc ăn sáu phần mỗi ngày chỉ khoảng 300 calo một ngày. Không phải như thực phẩm của họ đều là thực phẩm lên men. Nhưng vì họ chưa ăn bất kỳ thực phẩm lên men nào trước đó, sáu phần mỗi ngày là rất nhiều. Sữa chua, kefir, kombucha, kimchi và bắp cải dưa. Đó là năm thứ chính. Thực phẩm lên men ít đường. Vâng. Theo ý kiến của tôi. Tôi đã gắn thêm chữ “ít đường” vào đó vì khi mọi người nghe đến thực phẩm lên men, họ thường nghĩ, ôi, sữa chua, ngon, hương vị đường anh đào, đúng không? Hãy xem đi. Sữa chua không đường. Trong số này, chúng tôi thực sự đã xem xét 90 dấu hiệu viêm khác nhau vì đó là lĩnh vực nghiên cứu. Chúng tôi có thể chuyển sang viêm nhiễm như một chủ đề hoàn toàn khác nếu bạn muốn. 20 dấu hiệu viêm đã giảm và cải thiện trong nhóm thực phẩm lên men. Khi chúng tôi đến nhóm chất xơ, ôi, thêm nữa, tôi xin lỗi, đợi đã, điều này thực sự quan trọng. Sự đa dạng vi sinh vật của họ đã tăng lên. Điều đó là một điều tốt. Không phải luôn luôn, nhưng nếu đó là các vi sinh vật tốt đang tăng lên, thì đó là một điều tốt. Nhưng điều hài hước khác là phòng thí nghiệm Sonnenberg lo ngại rằng điều duy nhất đang tăng lên, hoặc họ muốn xác định nó, là các vi sinh vật đến từ thực phẩm mà họ đang ăn. Vì vậy, họ đã mua tất cả các loại thực phẩm khác nhau mà mọi người đang ăn và xác định chúng. Hầu hết các vi sinh vật góp phần vào sự đa dạng tăng lên không có trong các thực phẩm mà họ mua. Vì vậy, đây là một tuyên bố nhỏ mà họ đã đưa ra trong bài báo. Wow, điều này thật tuyệt vời. Khi bạn thay đổi môi trường của microbiome đường ruột, bạn có thể thực sự thấy một số vi sinh vật xuất hiện mà bạn thậm chí không nuôi dưỡng chúng. Chúng có thể đã ở trong nồng độ rất nhỏ đến nỗi khi bạn thay đổi môi trường trong ruột, một số trong số chúng bùng nổ mà bạn thậm chí không biết là có ở đó. Vì vậy, thật thú vị khi sự đa dạng vi sinh vật tăng lên. Các dấu hiệu viêm giảm đi. Tuyệt vời. Nó giống như một lợi ích kết quả lâm sàng. Và ở phía chất xơ, sự đa dạng microbiome không tăng lên. Và tổng thể, các dấu hiệu viêm không thay đổi. Và trong một số trường hợp, như tôi nhớ, thậm chí chúng còn tăng lên. Tăng lên. Nhưng một phần của điều đó thật thú vị vì những gì họ đã làm là họ đã nói, ôi, Chúa ơi, đây đều là những nghiên cứu ở chuột. Chúng tôi nghĩ rằng chất xơ sẽ là cái duy nhất thắng lợi. Christopher, chúng tôi chỉ đang làm vui lòng bạn rằng thực phẩm lên men sẽ có tác động. Chúng tôi nghĩ rằng tất cả sẽ chỉ là chất xơ. Bây giờ chúng tôi phải, Chúa ơi, chúng tôi đang vò đầu bứt tai ở đây. Hãy xem chúng tôi có thể tìm ra điều gì. Và thực sự chia 18 người đó thành khoảng ba nhóm sáu người. Và họ đã nói, hãy xem dữ liệu một cách chi tiết hơn. Và hãy xem xem chúng tôi có thể thấy điều gì. Như có một loạt phản ứng trong các dấu hiệu viêm. Một số tồi tệ hơn, nhưng một số thì đã cải thiện. Nhưng đó là lý do tại sao bạn cần nhiều người tham gia. Bạn thấy nếu điều đó bị bù trừ. Trong nghiên cứu, chúng tôi muốn xem sự khác biệt trung bình. Nhưng họ đã xem xét những gì có thể là những yếu tố dự đoán cho những sự khác biệt đó. Và yếu tố chính mà chúng tôi tìm ra là sự đa dạng vi sinh vật ở cơ sở. Vì vậy, ý tưởng ở đây là những người có độ đa dạng thấp, như một chế độ ăn kiêng Tây phương bị suy giảm, khi họ nhồi nhét tất cả chất xơ xuống cổ họng thì thật sự họ lại có phản ứng bất lợi với nó. Đó giống như một vòi nước tràn đầy chất xơ. Không thể chịu đựng nổi. Thực sự sẽ có phản ứng viêm mạnh mẽ hơn với điều đó, không ít hơn. Nhưng những người có sự đa dạng vi sinh vật cao nhất ở cơ sở lại giống như nhóm thực phẩm lên men. Và họ đã có lợi ích.
    Dưới đây là bản dịch tiếng Việt của đoạn văn bạn cung cấp:
    Và vì vậy, điều tôi nghĩ là họ rất thông minh khi viết bài nghiên cứu này, là họ đã nói rằng từ góc độ của một quần thể chung, thực phẩm lên men là tốt. Dù cho họ ăn sữa chua, kim chi hay dưa cải, vì không phải ai cũng ăn cùng một tỷ lệ các loại thực phẩm khác nhau. Nó giống như là trong toàn bộ nhóm, những lợi ích là rõ ràng. Chất xơ thì phức tạp hơn nhiều. Và điều này giống như là một vấn đề dinh dưỡng cá nhân hóa hơn. Một là khuyến nghị về sức khỏe chung. Còn một điều là, nếu bạn muốn ăn nhiều chất xơ hơn, bạn có thể cần đảm bảo rằng sự đa dạng vi sinh vật của bạn được nâng cao trước. Điều đó có thể là một phần trong những gì chúng ta cần phải tìm hiểu. Hoặc cảnh báo những người có sự đa dạng vi sinh vật bị suy giảm rằng họ sẽ không làm tốt hiện tại với nhiều vi sinh vật hơn. Đây là một bài nghiên cứu rất thú vị để làm việc. Một điều thuộc về khoa học hàn lâm, vì tôi biết bạn là một người đam mê khoa học dữ liệu mà. Kết quả chính của nghiên cứu đó là điểm số phản ứng cytokine. Trong thế giới viêm nhiễm, không ai có một chỉ số nào mà mọi người đều đồng ý. Không phải protein C-reactive, không phải interleukin-6, không phải trimethylamine oxide. Có rất nhiều thứ đang nổi lên ngoài kia, nhưng không có cái nào mà các bác sĩ đồng ý và đo lường trong phòng khám. Vì vậy, Mark Davis đã tìm thấy một cụm 14 thứ khác nhau trong một bài báo mà họ đã tìm thấy khi nhìn vào quần thể đó. Họ đã nói rằng có thể mọi người nên nhìn vào điểm số phản ứng cytokine. Và sau đó trên clinicaltrials.gov, chúng tôi đã nói đó là kết quả chính của chúng tôi và chúng tôi sẽ xem tất cả những thứ khác. Và trong bài báo của Cell, điểm số phản ứng cytokine không thay đổi. Kể từ đó, Mark Davis đã có phần từ bỏ điểm số này vì nó chưa được tái tạo trong các quần thể khác. Nhưng tôi nghĩ điều này thực sự thú vị từ góc độ xuất bản bài báo rằng các biên tập viên đã phát hiện ra nó. Họ đã nói, nhìn này, trong bài báo này, kết quả chính của bạn không thay đổi. Tất cả những thay đổi bạn thấy đều là thứ yếu và mang tính khám phá. Nhưng chúng tôi khá thừa nhận rằng bạn có 90 chỉ số và 20 cái cải thiện và không có gì xấu đi. Điều đó có lẽ xứng đáng để bàn luận. Vì vậy, đây là cách mà vấn đề phức tạp như vậy. Và câu chuyện về chất xơ cũng phức tạp. Nó không phải là 100 người. Nó là 18 người. Ý tôi là, chia họ thành các nhóm sáu người. Rất mang tính khám phá. Và sau đó, bài nghiên cứu đó giờ đã được trích dẫn một nghìn lần. Đó là một bài nghiên cứu rất có ảnh hưởng. Ý tôi là, tôi nói về nó bất cứ khi nào tôi có cơ hội. Tôi nghĩ vài bài nghiên cứu đã thay đổi hành vi của tôi một cách rõ rệt. Có lẽ chúng ta nên nói về việc tiêu thụ sáu khẩu phần mỗi ngày. Bạn có nghĩ rằng mọi người có thể hưởng lợi từ một vài thìa kim chi hoặc dưa cải không? Nhân tiện, đó phải là thứ bạn cần giữ trong tủ lạnh. Đúng vậy. Bởi vì bạn có thể tìm thấy nhiều thứ như dưa cải và kim chi – có lẽ nhiều dưa cải và dưa chua trên kệ mà không cần tủ lạnh. Điều đó sẽ không có lợi cho bất kỳ ai. Không có vi khuẩn sống ở đó. Và chúng thường đi kèm với đường và những thứ được bảo quản ở nhiệt độ phòng. Tôi là một fan của muối. Tôi thích muối. Tôi uống đủ nước. Huyết áp của tôi thấp. Vì vậy, tôi được hưởng lợi từ việc có muối. Tôi có nhiều thành viên trong gia đình rằng trừ khi họ nhận đủ muối, họ cảm thấy hơi chóng mặt. Tôi nghĩ có thể huyết áp thấp di truyền trong gia đình tôi một chút. Vì vậy, tôi là một fan của muối. Nhưng bạn đã đưa ra một điểm tốt cho những người bị huyết áp cao. Họ nên cẩn thận với điều đó. Phải chú ý đến điều đó. Vì vậy, một phần thú vị của nghiên cứu này là, lại một lần nữa, vì nó có một giai đoạn duy trì kéo dài sáu tuần, chúng tôi biết rằng chúng tôi cần tạo ra một sự khác biệt lớn. Nếu có một tín hiệu, bạn không muốn bỏ lỡ một tín hiệu nhỏ. Vì vậy, trong một số nghiên cứu của chúng tôi, chúng tôi phóng đại một chút. Chúng tôi trở thành người ăn chay mặc dù chúng tôi không mong đợi cả thế giới sẽ ăn chay. Chúng tôi chỉ muốn họ ăn nhiều thực phẩm từ thực vật hơn. Chúng tôi đã chọn sáu khẩu phần vì họ chỉ ăn nửa khẩu phần trước đó. Và chỉ để nói, tại sao bạn không gấp đôi lên một khẩu phần? Nó giống như, được rồi, chúng tôi sẽ không có sự biến chuyển của trao đổi chất với một khẩu phần. Hãy đi đến sáu khẩu phần. Điều thú vị là bốn tuần sau khi nghiên cứu kết thúc, nhóm 18 người này, ban đầu họ gần như không ăn thực phẩm lên men, vẫn đang ăn ba khẩu phần mỗi ngày. Chúng rất ngon. Tôi thích thực phẩm lên men ít đường. Chúng hơi đắt đối với nhiều người. Tôi may mắn vì tôi có thể chi trả cho chúng, như một loại sữa chua Bulgaria hoặc Hy Lạp thật sự tốt. Kombucha có thể cũng đắt. Tôi muốn nói rằng vì nhiều thính giả, bạn biết đấy, có một khoảng thu nhập khả dụng khác nhau. Nhưng tôi sẽ nói rằng hầu hết các thực phẩm chế biến thực sự khá đắt khi bạn nhìn vào những gì đang được đưa vào, bạn biết đấy, như một ly latte mà bạn mua hoặc một thứ gì đó như vậy. Dù sao, mọi người đều thích latte của họ. Tôi không cố gắng lấy đi latte của ai cả. Tôi sẽ nói rằng việc ăn thực phẩm lên men ít đường, tôi cố gắng làm điều đó mỗi ngày. Bạn đã ăn một chút trước khi chúng ta nói chuyện hôm nay. Tôi đã nhìn thấy. Tôi đã ăn một vài muỗng kim chi. Tôi có nó với bữa sáng đôi khi. Tôi thấy nó giúp tôi cảm thấy từ mức độ tiêu hóa, chỉ đơn thuần là cảm giác như bụng thoải mái và vui vẻ sau bữa ăn, nhưng cũng, và đây là mối tương quan. Điều này không phải là nguyên nhân, tất nhiên, nhưng chỉ số mức năng lượng chung và chức năng miễn dịch. Ý tôi là, tôi đã không bị ốm từ rất lâu. Tôi làm nhiều điều khác, nhưng tôi thấy cải thiện đáng kể về sức khỏe của mình khi tôi đi du lịch. Vì vậy, tôi có một quy tắc rằng khi tôi đi du lịch, tôi sẽ tập trung vào các thói quen chăm sóc sức khỏe của mình. Nhóm của tôi biết rằng khi chúng tôi đến thành phố, tôi sẽ không ăn trong một nhà hàng. Tôi đang tìm một Whole Foods và chỉ ăn thực phẩm sống trong phòng của mình. Và mọi người luôn nghĩ đó là điên rồ. Nó hơi không xã hội. Nhưng sau đó tôi có thể trải qua một cuộc họp hoặc một tuần mà cảm thấy thật sự, thật sự tốt. Tôi không bao giờ bỏ lỡ việc tập luyện khi tôi đi du lịch. Tôi tin rằng khi bạn ở nhà, bạn có tất cả những điều kiện khiến ngủ dễ dàng hơn. Một số điều nằm ngoài tầm kiểm soát của bạn. Vì vậy, hãy kiểm soát những gì bạn có thể.
    Dù sao, tôi rất thích những loại thực phẩm lên men ít đường. Và cảm ơn bạn và cảm ơn Justin vì đã thực hiện nghiên cứu đó. Justin và Erica thực sự đã xem xét nghiên cứu giảm cân mà chế độ ăn kiêng phù hợp và nhận thấy một số thay đổi về đa dạng vi sinh vật sau sáu tháng nhưng đã biến mất sau 12 tháng. Thuật ngữ mà họ sử dụng, mà tôi có lẽ không thể giải thích hiệu quả, là “cư trú”. Vì vậy, nếu bạn ăn sữa chua mỗi ngày, thì vi sinh vật đó ở đó vì bạn đã ăn nó mỗi ngày. Nhưng nếu bạn ngừng lại, lợi ích có lẽ sẽ đến nếu vi sinh vật đó đã cư trú và ở đó mà không cần bạn ăn lại, điều này không phải lúc nào cũng đúng. Vì vậy, đôi khi bạn có thể phải thực sự ăn sữa chua mỗi ngày. Điều thú vị hơn, như là cấy ghép phân, sẽ là nếu bạn có cách nào đó để ai đó nhận lấy vi sinh vật đó và tiếp nhận nó bất kể bạn ăn gì. Và nó đã thay đổi môi trường một cách tốt đẹp. Đó là một lĩnh vực mà ngành khoa học vẫn đang khám phá cách giúp đỡ mọi người tốt nhất. Tôi rất muốn các bạn thực hiện một nghiên cứu về việc tiêu thụ thực phẩm lên men ít đường, sự đa dạng vi sinh vật và sức khỏe tâm thần, đặc biệt là trầm cảm. Bởi vì mọi người nói rằng 90% serotonin nằm trong ruột của bạn. Bạn biết đấy, ruột có ảnh hưởng đến mức độ của các chất dẫn truyền thần kinh. Nhưng tôi chưa bao giờ thấy một nghiên cứu chất lượng. Có thể là tôi chỉ không tìm thấy nó. Một nghiên cứu chất lượng, được rồi, bạn ăn một chút kimchi ít đường hoặc bạn uống một ít kombucha và kefir. Và bạn làm điều đó năm, sáu lần một ngày trong sáu tuần và xem xét các triệu chứng trầm cảm. Tôi rất muốn nghiên cứu đó được thực hiện. Thật tuyệt. Vâng. Chúng tôi luôn tìm kiếm những ý tưởng mới. Cảm ơn. Chúng tôi sẽ làm bạn trở thành một đồng điều tra viên. Được rồi. Hoặc chúng tôi có một nhánh từ thiện của podcast này tài trợ cho khoa học khi chúng tôi đã thu thập được các nhà tài trợ thông qua kênh cao cấp của chúng tôi mà chúng ta có thể nói chuyện riêng. Nhưng Christopher, đây thật tuyệt. Tôi phải thừa nhận rằng tôi đã hơi chuẩn bị cho cuộc xung đột giữa vegan và con trai một người Argentina thích thịt bò. Nhưng chúng tôi không làm điều đó. Thực tế, tôi ghi nhận bạn vì đã điều hướng trong không gian rất khó khăn này mà trước đây được gọi là dinh dưỡng bây giờ được gọi là mô hình thực phẩm với sự duyên dáng tuyệt vời và cam kết to lớn trong việc tìm ra những gì mọi người có thể làm để cải thiện sức khỏe của bản thân. Rõ ràng từ cuộc thảo luận hôm nay rằng bạn không cố gắng áp đặt chủ nghĩa thuần chay lên mọi người, cũng không coi thường các lựa chọn thực phẩm của họ. Bạn thực sự đã nêu bật cách thức cung cấp thực phẩm và những vấn đề hệ thống này là vấn đề nghiêm trọng, nhưng bạn đã chỉ ra một số giải pháp thực sự tiềm năng. Và tôi sẽ khuếch đại tất cả những giải pháp đó một cách rộng rãi nhất có thể vì tôi đồng ý với chúng. Tôi cũng thích khái niệm về “lật đổ protein”, nếu tôi có thể. Thực phẩm từ thực vật phải đi thôi. “Lật đổ protein” đang đến. Và tôi nghĩ rất quan trọng rằng mọi người không chỉ nghĩ về những gì họ ăn ở khía cạnh calo, mà còn từ nguồn gốc đến cách họ tương tác với thực phẩm. Và như bạn đã nêu rõ một cách tuyệt vời, vị giác là rất quan trọng. Vì vậy, nếu cuộc trò chuyện này và những cuộc trò chuyện khác mà chắc chắn sẽ phát sinh từ nó khiến mọi người suy nghĩ về việc tương tác với thực phẩm của họ một cách khác và do đó ăn uống lành mạnh hơn, thì điều đó sẽ thật tuyệt. Vì vậy, cảm ơn bạn đã dành thời gian từ lịch trình bận rộn của mình, đối mặt với vấn đề khó khăn nhất trong khoa học, theo ý kiến ​​của tôi, để tìm hiểu và đến đây để tham gia cuộc trò chuyện. Tôi thực sự thích nó. Thật thú vị. Tôi rất yêu thích dinh dưỡng. Nó thực sự phức tạp, nhưng không nhất thiết phải như vậy. Có thể thực sự có nhiều sự đồng thuận hơn tranh cãi nếu bạn có thể có được loại trao đổi này và giải thích một số sắc thái phía sau nó. Và thực sự có rất nhiều điều mà chúng ta chưa biết. Vì vậy, có chỗ cho rất nhiều chế độ ăn uống khác nhau. Và bạn nên tìm ra cái nào phù hợp nhất với bạn. Nhưng tôi hy vọng chúng tôi có thể giúp mọi người với một số nguyên tắc cơ bản. Và có nhiều điều trong số đó không thay đổi. Có một số điều cơ bản trong dinh dưỡng. Và nhiều người không tuân theo những điều cơ bản đó. Họ ăn quá nhiều thực phẩm kém chất lượng. Vì vậy, hãy cùng nhau phấn đấu để ăn một chế độ ăn uống lành mạnh, tốt cho môi trường và ngon miệng. Amen cho điều đó. Cảm ơn bạn, Christopher. Rất vui. Cảm ơn bạn đã tham gia cuộc thảo luận hôm nay với Tiến sĩ Christopher Gardner. Để tìm hiểu thêm về công việc của Tiến sĩ Gardner và tìm liên kết đến các tài nguyên khác nhau mà chúng ta đã thảo luận, vui lòng xem chú thích của chương trình. Nếu bạn đang học hỏi và/hoặc thích podcast này, xin hãy đăng ký kênh YouTube của chúng tôi. Đó là một cách tuyệt vời để hỗ trợ chúng tôi mà không tốn phí. Ngoài ra, xin vui lòng theo dõi podcast bằng cách nhấp vào nút theo dõi trên cả Spotify và Apple. Và trên cả Spotify và Apple, bạn có thể để lại cho chúng tôi đánh giá lên tới năm sao. Và bạn hiện đã có thể để lại bình luận cho chúng tôi trên cả Spotify và Apple. Xin vui lòng cũng kiểm tra các nhà tài trợ được đề cập ở đầu và trong suốt tập hôm nay. Đó là cách tốt nhất để hỗ trợ podcast này. Nếu bạn có câu hỏi cho tôi hoặc nhận xét về podcast hoặc khách mời hoặc chủ đề mà bạn muốn tôi xem xét cho podcast Huberman Lab, xin vui lòng để lại trong phần bình luận trên YouTube. Đối với những ai chưa biết, tôi có một cuốn sách mới sắp ra mắt. Đó là cuốn sách đầu tiên của tôi. Nó có tựa đề “Protocols, an Operating Manual for the Human Body”. Đây là một cuốn sách mà tôi đã làm việc trong hơn năm năm, dựa trên hơn 30 năm nghiên cứu và kinh nghiệm. Nó bao gồm các quy trình cho mọi thứ từ giấc ngủ đến tập thể dục đến kiểm soát căng thẳng, các quy trình liên quan đến sự tập trung và động lực. Và, tất nhiên, tôi cung cấp bằng chứng khoa học cho các quy trình được bao gồm. Cuốn sách hiện đang có mặt để đặt trước tại protocolsbook.com. Tại đó, bạn có thể tìm liên kết đến các nhà cung cấp khác nhau. Bạn có thể chọn nhà cung cấp mà bạn thích nhất. Một lần nữa, cuốn sách có tên là “Protocols, an Operating Manual for the Human Body”. Và nếu bạn chưa theo dõi tôi trên mạng xã hội, tôi là Huberman Lab trên tất cả các nền tảng mạng xã hội. Vậy đó là Instagram, X, Threads, Facebook và LinkedIn.
    Và trên tất cả các nền tảng đó, tôi thảo luận về khoa học và các công cụ liên quan đến khoa học, một số nội dung trong đó trùng lặp với nội dung của podcast Huberman Lab, nhưng nhiều thông tin lại khác biệt với thông tin trên podcast Huberman Lab. Một lần nữa, tên tài khoản là Huberman Lab trên tất cả các nền tảng mạng xã hội.
    Và nếu bạn chưa đăng ký bản tin Neural Network của chúng tôi, bản tin Neural Network là một bản tin hàng tháng miễn phí, bao gồm tóm tắt podcast, cũng như những gì chúng tôi gọi là giao thức dưới dạng các tài liệu PDF từ một đến ba trang, bao quát mọi thứ từ cách tối ưu hóa giấc ngủ của bạn, tối ưu hóa dopamine, đến việc tiếp xúc với lạnh một cách có chủ ý.
    Chúng tôi có một giao thức thể dục cơ bản bao gồm huấn luyện tim mạch và huấn luyện sức đề kháng. Tất cả những điều đó đều hoàn toàn miễn phí.
    Bạn chỉ cần truy cập HubermanLab.com, vào tab menu ở góc trên bên phải, cuộn xuống mục bản tin và nhập địa chỉ email của bạn. Và tôi nên nhấn mạnh rằng chúng tôi không chia sẻ email của bạn với bất kỳ ai.
    Cảm ơn bạn một lần nữa đã tham gia vào cuộc thảo luận hôm nay với Tiến sĩ Christopher Gardner. Và cuối cùng nhưng không kém phần quan trọng, cảm ơn bạn vì sự quan tâm đến khoa học.
    歡迎來到 Huberman Lab 播客,在這裡我們討論科學以及基於科學的日常生活工具。
    我是安德魯·胡伯曼(Andrew Huberman),我在斯坦福醫學院擔任神經生物學和眼科的教授。
    今天的嘉賓是克里斯多福·加德納博士(Dr. Christopher Gardner)。
    克里斯多福·加德納博士是斯坦福大學的醫學教授及營養研究主任。
    加德納博士在飲食干預方面進行了超過25年的開創性研究,
    專注於哪些飲食干預可以減輕體重和炎症,以及一般改善身體健康。
    他以進行極為嚴謹控制的營養研究著稱,
    在這些研究中,不同組別之間的熱量、宏觀營養素(即蛋白質、脂肪和碳水化合物)及食物質量都被匹配,
    而不是像許多其他營養研究那樣僅僅比較某種干預與所謂的美國標準飲食。
    因此,他的研究成果發表在《美國醫學會雜誌》(Journal of the American Medical Association)
    和《新英格蘭醫學雜誌》(New England Journal of Medicine)等權威期刊上。
    今天,我們將討論幾個重要的營養爭議,並檢視科學實際告訴我們什麼。
    首先,我們探討蛋白質需求。
    我們實際需要多少蛋白質?這些需求是否會根據活動水平、年齡和健康狀況而改變?
    我應該說,儘管我們最初在這方面持有相當不一致的看法,
    但我們最終達成了我認為對大多數人來說都能令人滿意的答案,然後你可以根據自己的需求調整這個答案。
    接著,我們檢視素食、全素和雜食飲食之間的持續辯論,以尋求最佳健康,
    我們也深入探討植物蛋白是否真的低於動物蛋白,這在常見說法中經常被提到。
    我們還討論了膳食纖維的角色以及關於發酵食品及其強力抗炎效果的新興科學。
    在今天的談話中,我們專注於食物質量,而不僅僅是宏觀營養素比例或熱量,
    以及這些因素如何影響健康結果。
    如你所知,加德納博士和我並不在所有的營養建議上達成一致,
    特別是在人們需要多少蛋白質以及對動物性蛋白與植物性蛋白的觀點差異方面。
    但到最後,我相信我們會在每個人,不論其飲食偏好如何,都能受益的主題上達成一致。
    一如既往地,我們為您提供基於科學的、可操作的信息,您可以將其應用於日常生活中。
    在開始之前,我想強調這個播客是與我在斯坦福的教學和研究角色分開的。
    然而,這是我希望以零成本向消費者提供科學信息及相關工具的一部分努力和願望。
    順應這個主題,本集確實包含贊助商。
    現在,讓我們開始與克里斯多福·加德納博士的對話。
    克里斯多福·加德納教授,很高興見到您並讓您來到這裡。
    我很高興能在斯坦福校外和您交談。
    沒錯。
    即使我們都在那裡待了很長時間,這是一個很大的地方,
    所以我們還沒有機會直接互動。
    但當然,我知道您是誰,我對您的許多工作非常熟悉,
    但今天您將告訴我們更多。
    為了開始討論,我想知道,
    即使所有人類都是我猜的同一物種,
    是否可能有些人可能在某種飲食形式中繁榮,而其他人則在另一種飲食形式中繁榮?
    換句話說,
    我們如何為特定年齡群體、活動水平等的「最佳飲食」辯護?
    如果有人查看社交媒體,或僅僅查看這個國家的營養歷史,
    幾乎可以反射性地依賴於這樣的想法,即我們可能需要不同的東西,
    並需要一些實驗和發現。
    那麼,我們需要不同的飲食,還是有最佳飲食?
    所以,沒有一種最佳飲食,我也不認為我們需要不同的飲食。
    我們只是極其有韌性,可以做各種瘋狂的事情。
    所以,我在伯克利開始我的人類營養課時,在第一堂課上,
    我指出了塔拉烏馬拉人,他們是世界級的超馬拉松運動員,
    主要以玉米和豆類為主食,完全是碳水化合物。
    然後你可以看看阿拉斯加的因努伊特人,幾個世紀以來他們以鯨魚、脂肪和北極熊等為食。
    所以,那是完全的脂肪和碳水化合物。
    而且他們非常繁榮。
    當地的飲食幾乎沒有糖尿病、心臟病或癌症。
    而且他們一直在吃他們的當地土著飲食。
    你知道,《雜食者的困境》的作者邁克爾·波倫(Michael Pollan)有一句很好的話,
    他說,如果你真的環顧世界,你會驚訝於人們可以繁榮的飲食有多麼多樣,
    除了那種行不通的美國飲食,即標準美國飲食,因為它充滿了加工過的包裝食品。
    而可悲的是,現在塔拉烏馬拉人吃了很多垃圾食品。
    而阿拉斯加人和因努伊特人現在也有很多加工食品進口,
    而全世界都在圍繞著一種方便、不貴、可獲得且美味上癮且問題重重的不健康飲食。
    所以,不,並不存在一種最佳飲食。
    我們的韌性令人驚訝。
    所以,我很想深入探討這一點。
    太好了。
    我們所稱的飲食或營養有許多面向。
    你知道,有宏觀營養素、蛋白質、脂肪和碳水化合物。
    還有微量營養素,還有熱量有多少。
    還有它的來源。
    還有這種來源對環境的影響。
    透過這個議題可以用許多不同的視角來觀察。
    我想知道的是,你剛才告訴我們的,食物在世界各地不同文化之間流通之前,人們的飲食主要是集中在當地種植、狩獵和收穫的食材上。沒錯。這是否意味著,儘管人們已經分散到全球各地,但回到最初的問題,有一種所謂的「最佳飲食」,並不是說我們能適應任何飲食,而是對某些人來說,富含肉類、高脂肪、甚至可以說是高蛋白、高纖維的飲食,讓它稍微不那麼極端,富含蛋白質、高纖維、低澱粉的飲食可能會更好;而對於來自世界其他地方的祖先基因的人來說,高澱粉、高纖維、較低蛋白質的飲食則是比較合適的。
    對我來說,回答這一點的最好方式是,人們經常走到我面前,說類似的話,教授, 我知道您非常推崇全食植物性飲食,而我曾經是素食者、曾經是樹素者、曾經嘗試過這樣的飲食,並且我有一些健康問題,於是我轉向更高脂肪和更多肉類的飲食。 我幾乎感到尷尬來問您這個問題,因為我的醫生告訴我我不應該這麼做,但我所有的健康問題都改善了。我看起來真的很好。我有一整群人也在吃很多肉和脂肪。他們說,我變成素食者,我變成低脂素食者,所有的健康問題都解決了,現在比以前好多了。面對這樣做得截然不同的人,真的很難直視他們的眼睛,說,您是錯的,您在說謊。顯然這些人都很努力地尋找最適合他們的飲食,他們遵循了一些他們認為好的建議,並持續這樣做,但卻沒有看到成效。他們嘗試了一些與之相反的東西,結果效果更好。他們正在努力使這一切合理化並處理這些問題。
    所以我肯定不同的人有不同的飲食。但最終,這並不是整個世界都在趨向的包裝加工食品。我非常感謝這個回答,因為作為一個嘗試過各種飲食的人,我幸運的是沒有出現什麼嚴重的健康問題。但我知道自己適合什麼。我是一個雜食者。不是說人們需要知道這些,但我喜歡吃肉、魚、雞肉、雞蛋,還有很多水果和蔬菜。我幾乎不吃澱粉。我不會說我是低碳水飲食,因為我吃很多水果和蔬菜以及一些有限量的澱粉。但是經過嘗試許多不同的飲食,包括很多年前的素食飲食、乳素食飲食和更極端的肉類主導的生酮飲食,我發現這種飲食方式對我來說非常有效。所以我完全接受不同的人適合不同的飲食的這個觀點。
    這到底是怎麼回事?你認為這是因為基因,或是我們從來自世界不同地方的人那裡繼承的基因?不同飲食世代相傳的程度會產生表觀遺傳效應嗎?也許我因為祖先的來源和他們過去三百年所吃的食物而適應了某種飲食。這對於進化事件的時間來說並不算長,但在三百年內一些事情是會發生的。確實有一個經典的例子,它被充分確立,就是乳糖不耐受和乳糖酶。北歐人發展出在成年人生命的後期繼續製造乳糖酶的能力,以分解乳糖這個分子。所以世界上大多數人都是乳糖不耐受的。如果我們可以停下來想一想。當你是剛出生的嬰兒,正在喝母乳時,你是從媽媽的奶水中獲得乳糖的。然後一旦你停止哺乳,大多數世界上的人會停止製造乳糖酶,這種酶。因此我相信在收聽這個的人中,大家都認識乳糖不耐受的人,他們要麼買乳糖牛奶,要麼因為腸胃問題而避免乳牛奶和乳製品。這真的是一個引人入勝的事實,某些北歐人在某個時刻擁有足夠的牛和乳製品,因而他們發展出能在成年後期繼續製造這種酶的能力,而地球上其他地方的人卻沒有。
    而且這並不是一個明確的界線。其實有一些乳糖不耐受的人仍然能夠 tolerate 一些牛奶。有很多人根本消化不了。老實說,這並沒有什麼道理。如果你看看地球上的哺乳動物,所有哺乳動物的乳腺組織、母乳。他們都在喝母親的乳汁,直到斷奶為止。地球上沒有其他哺乳動物會在生活中飲用其他哺乳動物的乳汁以獲得生存。因此,人類是唯一這樣做的生物。這實在是相當奇怪,但對很多人來說這是可行的。因此,這是克服基因在進化過程中的經典案例,但我並不知道這方面還有多少類似的例子。我沒有更好的例子來說明非洲人與亞洲人和斯堪的納維亞人是否在這方面做得有所不同?這是我唯一知道的例子,但也有可能。
    我想稍微休息一下,感謝我們的贊助商 Eight Sleep。Eight Sleep 生產能提供冷卻、加熱和睡眠追蹤功能的智能床墊套。現在,我在這個播客中之前提到過,對我們來說,每晚獲得足夠的優質睡眠是至關重要的。要確保良好的睡眠,最佳的方式之一就是確保你的睡眠環境的溫度是正確的。因為為了能夠深入地入睡並保持深度睡眠,你的體溫實際上需要下降約一到三度。
    為了讓你醒來時感覺清新和充滿活力,你的體溫實際上需要提高約一至三度。Eight Sleep會根據你的獨特需求,自動調節你床鋪的溫度。對我來說,這非常有用,因為我喜歡在晚上開始時讓床非常涼快,晚上中段時更要冰冷,而在我醒來時則要變得溫暖。這樣能讓我獲得最多的慢波睡眠和快速眼動睡眠。我知道這一點,因為Eight Sleep有一個很棒的睡眠追蹤器,可以告訴我整晚的睡眠質量和不同的睡眠類型。我已經在Eight Sleep的床墊套上睡了四年,這徹底改變並改善了我的睡眠質量。他們的最新型號,Pod 4 Ultra,還具備打鼾檢測功能,能自動將你頭部抬升幾度,以改善氣流並阻止打鼾。如果你決定嘗試Eight Sleep,你在家有30天的試用期,如果不喜歡可以退回,無需解釋,但我相信你會喜歡的。前往eightsleep.com/Huberman,最多可省$350購買Pod 4 Ultra。Eight Sleep發貨至包括墨西哥和阿聯酋等多個國家。再重申一次,前往eightsleep.com/Huberman,最多可省$350購買Pod 4 Ultra。
    今天的節目還由Matina贊助。Matina製作散裝和即飲的馬黛茶。我經常討論馬黛茶的好處,例如調節血糖、高抗氧化劑含量以及改善消化的方式。它還可能具有神經保護的效果。出於這些原因,以及我認為馬黛茶提供最均勻、穩定的能量和專注力,沒有任何“崩潰”的現象,因此馬黛茶長期以來一直是我最喜愛的咖啡因來源。我還喝馬黛茶是因為我喜歡它的味道。雖然市場上有很多不同的馬黛茶飲品,但我最喜歡的是Matina。我很高興地分享,Matina最近推出了一系列新的冷萃口味,全都是零糖馬黛茶。有覆盆子口味、芒果口味、薄荷口味、檸檬口味和桃子口味,這些都非常美味。如果我必須選出一種最愛,可能是芒果或覆盆子,但坦白說,我無法只選一種,每天基本上都會喝到每種口味。再說一次,所有這些口味都是用最高品質的有機原料製成,並且都是零糖的。如果你想試試Matina,可以前往drinkmatina.com/Huberman。再重申一次,前往drinkmatina.com/Huberman。
    對於那些有小麥過敏或麩質反應的人,你怎麼說呢?我想在這裡非常小心,區分一下完全無法忍受小麥或麩質的人和那些在攝入後只是感覺不適的人。我最近做了一個血液檢測,結果顯示我對小麥有輕微反應,我不會說是過敏反應,因為他們並沒有進行過敏測試,但我有針對小麥和乳製品的抗體,這是真的,我不喜歡喝牛奶,喝了會讓我感覺不舒服,會鼻水和腫脹,但我喜歡一些酸種麵包,我相信許多酸種麵包裡面都有小麥。有些可以,有些不可以,我吃帕爾馬幾乎沒有問題,但我知道即使沒有被臨床診斷為麩質不耐的人,當他們攝入任何形式的麩質時仍會感到非常糟糕。
    所以我們這裡所試圖做的,我想,首先是科學,然後是人們的經驗。是的,正如你所指出的,人們無法忽視自身的經驗,他們也不應該忽視,對吧?我認為全世界的人都厭倦了聽別人告訴他們他們的經驗不真實。對,這也是我認為在營養學的世界中許多困惑的根本所在。我完全尊重這一點。讓我處理小麥的問題,但讓我再回到乳糖不耐的話題上。
    我有機會與一位在加州養殖生乳產品的朋友合作,他堅信這種生乳可以治癒很多人的許多疾病。生乳的定義是:不經巴氏消毒的乳汁。對,沒有巴氏消毒,這讓一些健康專業人士感到瘋狂,因為在大規模生產中,如果整個過程不夠衛生,可能會導致李斯特菌和其他問題。總之,他的一些主張看起來似乎不可思議,其中一些也很難測試,比如癌症或某些慢性疾病,你得等幾十年來觀察結果。但有一次,他說,生乳可以治療乳糖不耐症。我想,這聽起來真是瘋狂。
    所以,這是怎麼發生的呢?對我來說,我是一個營養干預者。這就像我的超能力。我喜歡設計試驗來回答問題,但通常是在幾個月或一年內,而不是40或50年。我想,在你所有的主張中,乳糖不耐症的反應是在幾小時內出現的。如果你想知道這是否有效,你會立即知道。所以我說,我會做這個。這是我做過的最便宜的研究。我將找一些乳糖不耐症患者,讓他們喝你的生乳,還有一些商業牛奶,以及一些大豆奶作為額外的控制組。所有我們要測試的就是症狀,實際上我們事先還要有一些焦點小組。我的大多數研究都是我認為這會對你有幫助,但我不確定的方式。這個特定的研究中,如果你要嘗試三種話題,我知道會讓你受苦。你有乳糖不耐症。我會請你喝牛奶。
    我需要你有腸胃不適,這樣我才能看看你在喝生乳時是否沒有,而與豆漿相比,你肯定不會有症狀。因此在我們的焦點小組中,我們問道,我通常不會給人們報酬參加我們的研究。我通常會把所有的研究結果都告訴他們,他們喜歡這樣。但我說,我會讓你感到不適,那麼我需要付你多少錢呢?他們說,可以。我問,那要多少?他們說,哦,250美元還不錯,這取決於這個實驗進行多久。我們大致談了持續時間,這個設計很有趣。所以對於乳糖不耐症有一個標準測試。這是一個客觀的氫氣呼吸測試。你需要在一次設定中相對快速地喝下16盎司的牛奶。然後每半小時向一根管子呼吸,捕獲氣體,並將其放入這個呼吸測試儀中。它會告訴你是否有氫氣。如果你沒有消化乳糖,它會到達你的結腸。微生物會消耗它,產生氫氣。你會吸收這些氫氣,然後呼氣。所以這是一個非常客觀的測試,看看你是否在消化乳糖。所以他們說,如果我們在測試後的劑量是一天四盎司的牛奶,然後是8、12、16、20、24盎司,他們願意參加。我說,這只是為期一周,你可以隨時在症狀無法忍受時停止。我不想讓你受到痛苦。你不會被踢出這個研究。我很想知道需要多少劑量你會對此有反應。而在豆漿上,你根本不會有反應。因為那裡沒有乳糖。因此,這將是在商業牛奶和生牛奶之間的一個問題。本研究的第一部分是招募參加者。我們必須說,為了符合這項研究的資格,你必須在氫氣呼吸測試中失敗,並且必須抱怨症狀。因此,你必須是乳糖不耐受的,並且客觀上,要在這方面失敗。我們最後有16人參加研究。這不算很多。他們參加了三個組別。而誓言自己是乳糖不耐受的50%的人在呼吸測試中失敗了。他們在喝下16盎司牛奶後,氫氣並沒有上升。但他們中有誰覺得不舒服嗎?有的。所以我不能看著他們說,對不起,你不是乳糖不耐受。你在騙我。我得說,你已經在我們的測試中失敗了。我們的納入和排除標準意味著你必須感到這些症狀,並且必須有這個反應。有趣的是,我們有亞洲人、黑人、西班牙裔和白人。所有失敗測試的白人表示他們有症狀,但並沒有通過氫氣呼吸測試,且顯示出他們的氫氣升高,這與乳糖不耐症通常在非白人群體中存在的現象基本一致。因此,我在這裡引導到一個點:他們有症狀。他們抱怨。他們將其歸因於乳糖不耐症。但在技術上,他們並不是。其他的東西在困擾他們,可能是小腸細菌過度生長,SIBO。現在轉到小麥。在你這樣做之前,因為我剛才問,我想知道,生牛奶有幫助嗎?哦,哦。所以我得知道。這不公平。完全不公平。因此,他們在喝生牛奶時所表現出的症狀與常規牛奶完全相同。抱歉,這就像是整個故事的高潮,是完全沒有幫助。它完全相同。但這是一個非常簡單的測試,可以明確地研究。16人可能看起來不算很多,但因為腸胃疾病非常容易檢測,您要麼有腹瀉和脹氣,要麼沒有。我對我們做的這個小研究感到非常驕傲。儘管這家生牛奶公司在他們的網站上仍然聲稱他們可以治癒乳糖不耐症。因此,這是完全不同的問題。我們不想談這個,但讓我們轉到小麥,因為我在小麥和麩質不耐症的世界中擔心,很多人感到一些不適。如果進行檢測,你可能會發現他們在臨床上並不是麩質不耐症,或者我相信這是一個連續體。但我認為這實際上與我們的食物供應有關。在我們生產的許多食物中,歷史上有多種香蕉、玉米、小麥等的品牌或類型。而在美國,我們幾乎只種一種玉米和一種小麥,進行單一作物的大量種植。特別是美國人,在全世界所有人類所吃的穀物中,美國人吃小麥。我實際上曾經寫過一篇論文,我們試圖確定不同來源的蛋白質有多少,來自肉類、乳製品、穀物有多少。我很感興趣地看到這個美國農業部的數據庫表示,這是我們來自穀物的蛋白質值。所謂的穀物包括小麥、燕麥、米飯和藜麥,並且一切都有一個小註解,說因為90%的穀物是美國人吃的小麥。因此,我們基本上只是用小麥的價值來計算,而不考慮其他的。我當時想,天啊,還有米飯、燕麥和其他所有東西,90%的穀物是美國人吃的小麥。但想想看,貝果、糕點、早餐吐司、甚至比薩餅皮。我們吃了瘋狂的數量的小麥。因此,我最喜歡的圖表之一,抱歉,或許我們稍後再討論一下,看看美國人所吃的碳水化合物、脂肪和蛋白質的類型。如果你想稍後進一步了解,我會有更多的細節,但美國人所吃的碳水化合物中有50%是碳水化合物,而40%是劣質碳水化合物,添加糖和精製穀物,這主要是精製小麥。而只有10%是健康碳水化合物。因此,我認為美國人所吃的東西,且麩質不耐症與小麥作為主要穀物來源有關,這是完全不必要的,並且小麥的品種也很少。
    我知道其實有一些人正在努力恢復不同小麥穀物的某些傳統品種,比如卡穆特和蕎麥,還有其他幾種呢?法羅(Farroh)和小麥漿果(wheat berries)。如果你想稍後談這個,我其實做了一道非常好吃的小麥漿果沙拉。但根據你所說的這些精製小麥,我想,天啊,真是太神奇了,現在有這麼多人出現了麩質不耐症?究竟發生了什麼事?我認為這是因為我們吃了太多的小麥,太多的精製小麥,真的只有一種類型。我聽說過,我不知道你是否有這種經驗,我有歐洲人來這裡說:“你知道,我在歐洲吃了很多麵包,然後來到這裡,我卻變得對麩質不耐,然後我回到歐洲,我又可以吃麵包了。”我不是食品科學家,所以這方面我不是很了解,但我認為這可能是其中一部分。是的,這非常有趣。我知道很多聽眾對這種真正的食物過敏與不是臨床診斷的食物過敏之間的問題非常好奇,但只是在食物上有消極的經歷。那麼,實際上有多少人是麩質不耐症呢?你會聽到有關乳糜瀉(celiac disease)的消息。我的意思是,人們現在也知道這些問題的名稱,所以他們只是隨便提起,不管自己是否真的有。而你認為有多少人實際上在與小麥不耐症,比如小麥敏感性作鬥爭?看起來有數百萬人。是的,這不是我的專業領域。真的沒辦法有效地談論這個。我知道,在我教的一堂基本營養課上,我查看了一份有關乳糜瀉的調查,還測試了人們的情況。即使是有完全乳糜瀉的整個人群,也有一半甚至不知道自己有,仍然在食用小麥。所以,即使你得了這病,反應的範圍也有差異。你會有一些情況,只是想,哦,我的肚子在咕嚕嚕作響。嗯,這不太打擾我。而有些人則沒有完全的乳糜瀉,他們對麩質有一些不耐受,少量的會讓他們感到不適。所以即使在這裡,也有一些空間是難以解釋的,你不能看著某人的眼睛說,抱歉,我診斷過你。你沒有這種情況。因此,對人們來說,承認和擁有他們的感受非常重要,並進一步調查它。我們來談談加工食品。這在當今受到了很多關注。在這裡,我認為我們需要釐清加工食品的定義。我會非常直接地問這個問題。所謂的食品添加劑、色素、粘合劑,還有其他在加工食品中的東西。我們應該談論這些。還有關於相對於宏觀和微觀營養素的熱量密度的問題,對吧?熱量很多,但營養卻不多,這麼說。當然。而且可能還有十其他方面關於加工食品是什麼以及不是什麼,比如它通常低纖維、高熱量,低纖維等等。那麼讓我們從這些食品添加劑開始。這在媒體上現在非常熱門,而且存在爭議。色素,比如他們剛剛禁止了另一種紅染料40,我想是的。然而,我無法記住哪一個這一事實告訴你有很多。這些染料怎麼樣?這些染料有多糟糕?那是基於老鼠或其他小型哺乳動物的研究,食品染料對你的擔憂有多大?作為一個花了很多時間研究這些東西、營養的人,這些問題不會比包裝中其他的食物更令人擔憂,部分是因為那些幾乎無法研究。所以在我的領域,如果有人說這樣的東西是健康問題或健康益處,我必須考慮,我該如何研究這個?結果是什麼?所以,其實我所在的世界是,什麼是暴露,什麼是結果?我可以獲得資金來做嗎?如果結果是心臟病或癌症或糖尿病,我會立即將其寫掉。我不能等到某人去世或進醫院。我無法發表我的論文,也無法保住我的斯坦福工作。我要更快地發表。因此,我的整個職業生涯都很注重心臟代謝問題。所以我可以在幾周內改變某人的膽固醇、血糖、炎症標記、胰島素,有時會想,哦,我的天啊,為什麼你們幾年來不這麼做?因為大多數的效果在前兩周內就發生了。我做了八周,或者我做了六個月,但其實,效果在幾周內就已經平台化,如果是這裡的心臟代謝風險因子的話。所以如果你想問我染料的影響,我必須隨機分配人們,以獲得有無染料的暴露。就是相同的食物,無論是否含有染料,我需要有一個結果。其實沒有太多的結果。你的膽固醇不會變。你的血糖不會變。如果所有條件都是一樣,只是染料不同,那麼這些數據都不會改變。所以這個想法是你給老鼠一個巨大的劑量,看看它們是否得了癌症。這有代謝意義,這創造了一種合理性,這是一種致癌物。但實際上進行測試和思考真的很難。你剛說你無法跟踪紅色、藍色或黃色染料。它們與乳化劑、凝膠劑、著色劑和抗粘劑或上光劑結合在一起。這是一個清單。所以這個由巴西的卡洛斯·門特羅(Carlos Montero)組成的NOVA分類,是超加工食品界的熱門話題。在過去十年中,如果你來看看,每個月都會有報告出來談論超加工食品,如果你查看那篇報告,它就是NOVA分類。因此,有一個有趣的事情,為了澄清這一點,如果這太深入了我們可以停下來,但NOVA分類對營養是中立的。他不在乎裡面含有多少脂肪、膽固醇或纖維。
    他的整個要點是,這其中有一些超越這些的東西。我知道我們擔心缺乏纖維、過多的飽和脂肪,還有其他一些問題。但是,在這些色素、香料和膠凝劑等方面,是否有一些可以與這一切分開的東西呢?在他的分析中,他說,如果我將我所觀察的數據分解出來,這對所有其他東西會有一種附加的效果。他為此辯護得很有力,而且人們不斷發表相關的論文。美國心臟協會也對此發出了科學建議。我見過那張表格,它在我們的建議中。這個清單中有150種不同的分子,進入了不同的類別。如果你仔細看看整個清單,你可能會感到有些震驚。例如,薑黃就在色素的清單中。因此,從技術上來說,薑黃可能會將你推入超加工食品的類別。然而,薑黃富含薑黃素,人們對薑黃可能帶來的健康益處感到非常興奮。果膠也在其中。人們多年來一直用果膠製作果醬、果凍等東西。而這個清單中還有一些你甚至無法發音的可怕名稱,我查看過食品中,發現許多可怕名稱的成分並不常見於真正的人們食用的食品中。總之,這個清單中有150種化學物質,這實際上是很直觀地吸引人的。這意味著這裡必定有一些超越這些營養素的東西。哦,我的天,食品行業在這裡實在是失衡了。如果我們再引入一個術語,就是GRAS(普遍認可為安全)。幾十年前,美國食品藥品監督管理局(FDA)表示,哇,食品行業在食品中添加了很多這樣的東西。進行適當的測試以確定這是否會對人類造成傷害,實際上是不可行的。此外,在我的世界裡,我無法進行會傷害人們的研究。但我需要你註冊,以及你的工作人員。我會隨機指定你們,看看我首先傷害了誰。一旦我知道了我傷害了誰,我將知道是否需要從食品中移除這個。因此,他們會在老鼠、老鼠或培養皿中進行實驗,以查看這是否合理。在某個時候,有800種GRAS項目。我認為這個數字已經增長到10000。有一堆成分,食品行業可以因為這個GRAS類別而添加到食品中,這絕對是有問題的。所以我們有這些添加劑的NOVA清單。他稱它們為化妝品添加劑。讓我們稍微停一下,想一想這個名字。所以化妝品意味著這是為了讓食物看起來好看。如果你去商店購買東西,想想乳化劑。如果你去買的東西在貨架上分開了,你會想,哇,我真的不想要那個。它看起來一半是這個,一半是那個。如果它是一種沙拉醬,我希望沙拉醬看起來全部均勻混合,就像有人搖過一樣,我不想買分開的部分到我的沙拉上。我要的是沙拉醬。因此,化妝品添加劑的目的就是讓它看起來好。這就是為什麼我們有染料。哦,我不想買那個灰色的東西,但我會買紅色、黃色或其他任何顏色的東西。因此,這些不同的添加劑進入是為了讓它看起來更具吸引力、更有吸引力或更具香氣,而不是僅僅作為食物。所以這確實有道理,這就意味著我們走得太遠了。我們擁有這個令人難以置信的食品系統,使廉價的食物在24小時內對許多人都非常可得。而我們就是走得太遠了。它太容易獲得了。它太便宜了。在食品商店的貨架上,它太穩定了,以至於三個月後,沒有昆蟲吃掉它。它完全沒有壞掉。經濟上這樣沒有壞掉是好事,但昆蟲甚至不想吃它,這是不是有點可怕?因為它們能夠察覺到這裡面沒有營養。所以,是的,加工食品問題非常有趣。這是RFK Jr.想要處理的事。而我們許多人真的很高興有人想在這方面採取堅定的立場,因為這是失衡的。這非常有啟發性,我很感謝,有幾個原因,其中一個我特別想要強調的是,現在你已經數次描述過,做一項適當的研究,你需要一次操作一個變量。你無法進行那種希望進行的研究,其中你操控10、20、40或100個變量的染料和顏色,並在合理的時間內做到這一點。正如你提到的,要麼人們都會死去,要麼在這樣的研究完成後,政府根本不會再有任何資金用於任何目的。這實在是太昂貴、太耗時了。另一件事是,考慮到你剛才告訴我們的這些添加劑,是不是最有意義的就是直接禁止它們?是的,肯定如此。那將清除超市裡60%的食品。如果有人進來為他們的家人購買食品,而60%的食品都消失了,且我們沒有用更有營養的食物替代它,但符合他們的預算且可及,那將是犯罪,說得直接一點。因此,這就是為什麼健康界正在試圖找出如何應對這種情況的原因。這部分是,我將舉幾個例子,說明這些超加工食品的情況。實際上有許多全麥麵包、優格、沙拉醬以及番茄醬等食品。所以想像一下,對於一個父母有三份工作、努力維持生計的家庭來說,一頓非常便宜的快餐會是什麼樣子。當然,如果他們能在家裡自己種菜並整天做飯,那會很好,但他們做不到。
    他們回到家,煮了一些意大利麵,加熱了一些紅番茄醬,然後把醬倒在上面,這比快餐要營養得多。若是把那番茄醬拿掉,他們又攪拌了點沙拉,而孩子們不想吃單純的生蔬菜。他們想在上面加點沙拉醬。你拿了一些沙拉醬。早餐的時候,他們打算吃一些優格或全麥麵包。所以他們要做些烤麵包,放上些鱷梨,來吃鱷梨烤麵包。這是全麥麵包。這四種東西都可能符合超加工食品的標準。所以把這些東西拿掉。他們不能吃沙拉。他們不能吃意大利麵。他們不能吃優格。他們不能吃鱷梨烤麵包,因為你把它們都拿走了。除非我們看到那一點,然後說:是的,我們知道這些應該用更有營養的食物來替代,這些食物中沒有添加的化妝品類添加劑。在我們達到那個地步之前,你無法將它們全部剔除。這實在太殘酷了。
    是的。其實,這是一個美好的,但又令人傷感的重要例子,展示了人們在如何養活家庭方面所面臨的挑戰。與此同時,我們可以辯稱歐洲的人們也是有家庭的。他們工作非常努力。並且他們的雜貨店裡有很多超加工食品和加工食品,但也有大量的水果和蔬菜。正如我們之前談過的,可能有更多的穀物品種等等。因此,我們不想描繪出法國鄉村的一幅畫面,那裡的一切都是種植和收穫的,每個早晨都在尋找松露。我曾經在法國南部呆過一段時間,他們確實這樣做。那裡的人們花了大量的時間和精力思考他們要吃什麼,準備食物,吃食物,並在吃食物的同時談論他們曾品嚐過的其他美味餐點。即使是預算不大的家庭,至少在那個時候,他們也吃著高品質的食物,量也很合理。而且十分美味。因此,世界上有些地方的人確實這樣做,但在北歐地區,則有很多加工食品。與此同時,我們並沒有看到與肥胖相關的同類問題,至少沒有像美國那樣嚴重,也未見到同樣的慢性健康和代謝問題。
    那麼,如果我們能夠對比並區別一下,因為他們是最接近的,北歐一個雜貨店及家庭,以及你剛才描述的北美雜貨店及家庭,這是一個相當具有代表性的例子。我們所吃的晚餐有什麼不同?是番茄醬不含這些染料,還是不含糖?如果他們要替代這些食物,那麼又用什麼來替換呢?所以大概至少有兩個答案。其中之一是,我無法告訴您有多少歐洲人或其他國家的朋友告訴我,他們在這裡買了與自己本國一樣的產品,卻發現成分翻倍了。這是同一家公司,同一種食物。就像是榛子醬?Nutella。對,就是Nutella。在這裡出售的Nutella和我在那邊買的Nutella,已經有好幾個人向我提起過並展示了不同的成分。因此,這可以在其他國家以不同的方式製作。但在美國,它則以另一種方式製作。所以如果我們能夠僅僅做出這些改變,像是說好吧,你在其他國家已經這樣製作了,是否能在美國以同樣的方式來製作?那將是一個良好的開端。為什麼會有這樣的成分差異?這最近在媒體上引起了很多討論,有人指出,加拿大的Froot Loops是用胡蘿蔔汁和甜菜汁上色的,而美國的Froot Loops則使用人工染料。我無法驗證這一點,我不清楚這是否為真,但我認為有不少例子指向這一可能性。若是其他人能以相同或更低的成本做到,為什麼我們會有像這樣的體系?我同意。我無法支持這一陳述,但我認為這是因為我無法解釋的原因。因此,與食品行業更多地對話會是有幫助的。我認為對超加工食品的反應存在一些挑戰。我認為我之前提到的關於NOVA的一些問題也是一樣。你必須讓這些食品變得可獲得,但如果你利用一些其他人的製作方式,某些產品可以很快實現。而且美國的規範實在太寬鬆了。因此,我認為這一點是很重要的。而這種影響的程度,並不是教育公眾查看標籤背面的超加工化妝品添加劑並將其移除,而是要說我們將這樣做。食品行業會說,我不得不重新配方。如果有人要買我的產品,如此挑戰我的話,我不僅要重新配方,因為我在其他國家已經這麼做了,因此我可以重新配方,那些成分就會消失。我應該直接問你,你的研究是否有接受食品產業公司的資助?
    幾次。比如,我接受了鱷梨的資助。我也接受過大豆資助。最近,我接受了Beyond Meat的資助。讓我聊聊Beyond Meat,它是最近的資助對象。我比較了Beyond Meat與紅肉在心血管代謝結果方面的表現,而Beyond Meat在幾個類別中獲勝。因為這一點,我受到了許多批評。人們熱愛紅肉,包括我。是的。我會適度,但不會完全放水。哦,我的天。
    加德納是一個行業的代言人。
    他所做的就是拿…
    不,我的大部分資金並不是來自那裡。
    但是我實際上無法獲得國立衛生研究院的資金來進行那項研究,因為他們會說,等一下,Beyond Meat 賺了很多錢。
    他們剛剛出售了他們的首次公開募股(IPO)。
    我們為什麼要資助那項研究?
    讓食品行業來資助吧。
    這實際上經常發生。
    我們可以討論這樣做的問題或非問題。
    無論如何,讓公司資助測試其產品的研究至少是有些問題的。
    但對我來說更有趣的是,這在某種程度上是 Beyond Meat 1.0。
    而且 Beyond Meat 的表現實際上比紅肉更好。
    而且在那之後他們去除了一些椰子油,去掉了一些其他成分,添加了一些更無害的成分。
    他們實際上已經重新配方多次。
    所以,通過重新配方,即使我們的研究顯示他們確實有好處,我完全尊重這一點。
    他們在傾聽。
    他們在關注健康問題。
    他們在努力響應。
    如果整個食品行業都這樣做,我們能更密切地與他們合作,那將是改善美國食品供應的途徑,而不是說,我們有新的東西。
    這是 NOVA。
    把它們都淘汰掉。
    這不會真的有效。
    所以我聽到了兩件事情。
    第一,我們需要施壓食品行業進行重新配方,去除這些添加劑、染料以及你所說的可能或可能不會致命的化妝品添加劑,短期內肯定不會有問題,但從長期來看可能會造成很大的問題。
    我們只需要做些什麼來確保那些東西被移除。
    在這方面保守是沒有意義的。
    我們可以看看歐洲和其他地方的做法顯然,如果沒有其他,至少證明了這些東西並不需要存在於食品中也能保持穩定的保質期,等等。
    好吧,這是第一點。
    第二是食品行業資助研究的問題,因為我不是營養學方面的專家,但我非常關注在線上人們討論營養和健康的方式。
    我是說,那意思上或多或少是我的工作。
    每當有人聽說研究人員從公司拿錢進行研究時,他們就會假定存在偏見。
    公平地說,我想問,這些公司能影響研究問題嗎?
    顯然不是數據的收集。
    我意思是,數據就是數據。
    你的研究生和博士後是實際執行這些實驗的人。
    可以推測他們在一開始就有一個假設。
    他們提出一個問題然後嘗試證明這個假設是錯的。
    但是公司會說我們希望你測試特定的假設,還是這筆資金是讓你測試你自己選擇的假設?
    換句話說,概念是否有良好的區分?
    顯然,金錢問題會讓人情緒激動,但當公司說,嘿,你能測試我們的產品在心臟代謝標記方面是否優於紅肉時,與「嘿,聽著,你想研究一下消費 Beyond Meat 與牛肉的人心臟代謝標記嗎?」這兩者之間是非常不同的。
    這似乎很微妙,但並不那麼微妙,因為在一種情況下,他們有一個他們感興趣的終點。
    而在另一種情況下,你有一個你感興趣的終點。
    這不是一個簡單的答案,因為這不是一個是或否的問題。
    這是一個完全的連續體。
    所以他們可以說,如果你這樣做,我們會給你這筆錢。
    他們可以說,我們會給你這筆錢去做任何你想做的事情,但告訴我們你過程中發生的事情。
    你可以撰寫結果。
    我可以給你我在這方面最有趣的個人經歷。
    所以在我們完成研究之前,一切都非常平靜。
    這涉及到認知障礙。
    所以我甚至不會談論這個產品。
    我只是設置這個背景因為我覺得你會覺得有趣。
    結果發現我們招募的人有相當高的認知能力。
    有一項調查,你可以進行,我想 50 是最高分,所有報名的人都是 45 分。
    我們當時想看看這補充品能否提高認知能力。
    但我們應該在一開始意識到,實際上沒有太大的提升空間。
    他們一開始就已經是 50 分中的 45 分了。
    結果未能顯示該產品提升了認知能力。
    我們把這個結果分享給了公司。
    他們說,嗯,我可以看到你說這裡是無效的結果,但你也可以說沒有產生不良影響嗎?
    我說,我們當時並不是在找不良影響。
    我們在找改進。
    他們說,是的,但也對嗎,它並沒有變得更糟?
    我想,這實際上是對的。
    它沒有變得更糟。
    我是否應該讓這些人滿意,或許以後能多獲得一些資金,我們是否應該說它沒有變得更糟?
    所以這會是他們之後可能進行的非常微妙的影響。
    理論上,他們可以將其標記為,這款補充品保持高水平的認知表現,是說實話的,但並沒有給出完整的畫面。
    而最重要的事情在於研究設計。
    所以讓我,我想我可以把這個轉向一個更實用的東西。
    這甚至不是行業的影響。
    這是調查者的影響。
    所以在我所處的營養領域,這將回到不在同一時間做一件事情,而是同時做多件事情。
    假設我想研究素食、古飲食、酮飲食或者其他之類的東西。
    我可以將飲食 A 與飲食 B 進行比較,做出一個非常出色的飲食 A 和一個糟糕的飲食 B。
    所以 B 贏的可能性很小。
    然後我發佈結果,上面有標題。
    接著有別的人實際上偏向一種競爭飲食,他們開始研究。
    他們做出了一個很棒的飲食B和一個糟糕的飲食A。而飲食B贏了,因為他們就是這樣設計的。這裡完全沒有行業影響。這是研究者的影響。然後公眾來了,說,這到底是怎麼回事?有一天說飲食A更好,第二天又說飲食B更好。我的天啊,你們這些營養科學家從來不在任何事情上達成共識。我就決定去吃漢堡。就像,啊。如果你看了設計的話。其中一個我在營養學上最喜歡的新詞是“對稱”。我一直在嘗試設置研究,讓飲食A和飲食B都是能夠做到的最佳飲食。如果我能隨意發揮幾件事。我的一個最著名的研究是飲食適應(diet fits)。這與低碳水化合物、低脂肪飲食有關。600人參加了一年的研究。這是一項800萬美元的研究。這是2018年的研究嗎?是的。嗯。然後我告訴那些營養師,我說,我不在乎哪一種贏。我們實際上認為這涉及某種遺傳或代謝上的傾向。如果每個人都能贏那會太好了。但為了公平測試,我希望所有的營養師都能建議這600個參與者。你們必須教授低脂和低碳水化合物。你將被分配到不同的組別。並教授你能教的最佳低碳和最佳低脂飲食。這樣如果最後有一種贏了,我們可以說我們給了它們一個公平的機會。當我們做“交換肉”(swap meat)時,這是我們的研究,這項研究涉及美味的植物食品,肉食替代考試,與Beyond Meat的交換肉試驗,我們應該選擇什麼樣的紅肉?我們應該選擇快餐嗎?我們去了舊金山,獲得了優質的雞蛋,這家公司以獲得有機、可再生農業、放牧飼養的產品而自豪。因此我們想獲得一種高品質的紅肉。我們進行了一項素食飲食與雜食飲食的研究。對於雜食飲食,我們去了一家生產非常好的食物的公司,並購買了食物。對於素食飲食,我們做了生酮飲食與地中海飲食的比較,並且我們制定了一個良好的地中海飲食。我們與Jeff Folek和Steve Finney的良好制定的生酮飲食進行比較。因此,在所有這些中,我們團隊一直在嘗試解決你提出的評論,將其與行業影響分開,盡量讓這兩個組別公平競爭。回到行業那一方,沒有辦法完全乾淨地操作。根本不可能。可能會發生許多微妙的事情。因此,當今有助於改善這情況的事情是,你必須在clinicaltrials.gov上註冊你的試驗。你必須提前命名主要結果,以及整個研究設計,讓全世界都能看到。所以如果到研究結束的時候你改了,會有人來指出你的錯誤。這不是你的主要結果。你可以讓第三方分析你的數據。你可以在最後鎖定數據。你可以使數據公開可用。這還有幾個步驟,你可以做到的,這是我所能做到的最透明的。因此,你可以降低行業影響的機會,但你永遠無法消除它。因此,如果我發現一個積極的結果,也許他們會再資助我做其他事情。即使他們沒有……一些行業人士……我經常收到禮物。如果這是禮物,他們無法要求查看任何東西,但我可以主動向他們展示發生了什麼。如果我向他們展示,他們說,嘿,你會考慮這個嗎?我如果說不,那我就很愚蠢,你送我禮物我卻不考慮你所說的事情。我會說,是的,我會考慮。我會看一下,我想要呈現客觀數據。但我認為這並不是行業的問題,而是研究者及其處理方式。眾所周知,我已經每天服用AG1超過13年。不過,我現在發現了一種更好的維生素-礦物質益生菌飲品。那款新且更好的飲品是本月推出的新改良版AG1。這款AG1的下一代配方是我多年來每天服用的產品的更先進、臨床支持版本。它包含了新的生物可利用營養素和增強型益生菌。這款下一代配方基於對益生菌對腸道微生物組影響的令人振奮的新研究。現在,它還包括幾種經過臨床研究的特定益生菌菌株,已證明能支持消化健康和免疫系統健康,以及改善腸道規律性和減少腹脹。作為一名參與研究科學超過三十年的人,並在健康和健身方面也同樣持續這麼久,我一直在不斷尋找提高我的心理健康、身體健康和表現的最佳工具。我早在2012年就發現並開始服用AG1,那時還沒有播客,而且我從那以後每天都在服用。我發現這大大改善了我健康的各個方面。我服用後感覺好多了。隨著每年過去——順帶一提,我今年九月將滿50歲——我持續感覺越來越好,這大部分歸功於AG1。AG1使用最高品質的成分以正確的組合,並不斷改善他們的配方,同時又不提高成本。因此,我很榮幸能將他們作為這個播客的贊助商。如果你想試試AG1,可以去drinkag1.com slash Huberman來索取特別優惠。現在,AG1正在贈送一個包含五個免費旅行包和一瓶免費維生素D3 K2的AG1歡迎套件。再次,請訪問drinkag1.com slash Huberman索取包括五個免費旅行包和一瓶免費維生素D3 K2的特別歡迎套件。今天的節目也由BetterHelp贊助。BetterHelp提供專業的治療,完全在線進行,由持證治療師提供。我已經做了超過30年的每週治療。最初,我別無選擇。這是我能否留在學校的條件。
    但不久後我就意識到,心理治療是整體健康中一個極其重要的組成部分。事實上,我認為每週定期接受療程的重要性,與進行規律運動一樣重要,當然,我也每週都會運動。優質的療程基本上提供三樣東西。首先,優質療程提供與可以信任的專業人員建立良好的關係,讓你可以談論任何和所有的問題。其次,優質療程提供情感支持或有針對性的指導。最後,專業的治療可以提供有用的見解。有時這些見解來自於治療師;有時你會在治療過程中自己意識到這些;而有時你們會共同得出這些見解。這些見解能讓你用難以衡量的方式改變生活。不僅是你情感生活和關係生活的改善,還包括你的職業生活。使用 BetterHelp,他們讓你很容易找到一位與你共鳴的專業治療師,並能為你提供透過有效療程所帶來的這些好處。如果你想試試 BetterHelp,可以前往 betterhelp.com / Huberman 獲得首月 10% 的折扣。再說一次,那是 betterhelp.com / Huberman。
    談到這裡,我們就結束關於行業資助的部分,因為我知道這會讓某些人感到不安。是否有一種情況是你不必依賴行業資助來進行這些研究?我的第一反應是,為什麼要這樣?為什麼不,嗯,我們有國家衛生研究院(NIH)。他們資助的研究範圍涵蓋從開發治療帕金森氏症的新分子到研究呼吸練習對癌症預後的影響。現在,他們所涵蓋的主題範圍非常廣泛。但我認為大多數人並不意識到這一點。還有其他各種問題。那為什麼不直接去 NIH 要資金呢?歷史上,NIH 資助營養研究的比例微乎其微。曾經有很多呼籲成立營養研究所。就我個人而言,這將非常自私。我很希望他們能有更多資源讓我用於這類有客觀資金的研究。我猜羅伯特·甘迺迪會支持這種事情。我並不是以任何政治立場談論這個,但他似乎非常關心從食物中去除染料和添加劑,並且非常關心食物供應。至少他這麼說過。而且 NIH 目前正處於大規模修訂中。暫停/修訂。我想像在當前的掌控者之下,他們將會為營養研究分配更多資金。更大的挑戰在於有多少營養問題。我在飲食指南諮詢委員會服役兩年。我們有兩年時間考慮 60 個不同的問題。每個問題都產生了子問題。絕大多數問題得出的結論都是可用數據不足,或者只有足夠的可用數據來生成有限的強度反應。要得到中等或強的,還需要更多數據。這在整個兩年的過程中幾乎是重複無數次。需要更多數據。需要更多數據。需要更多數據。這些問題涉及零食、跳過用餐、心臟病、糖尿病、癌症、懷孕、嬰兒期、加工食品、種子油、肉類和蛋白質。這些問題幾乎是無盡的。因此,即便你打開 NIH,說好,我們要把 25% 的預算轉向研究營養,你甚至無法接近解答當前公眾所擁有的所有問題。是的,這是一個重要的觀點。我會說公眾也在進行這些實驗。你知道,健康和保健社區在標準科學社區中受到很多批評。他們會說,補充劑沒有規範。其實是受到規範的。品牌之間甚至品牌內部的質量都有所不同。但實驗仍在進行。你有肉食者、素食者,每個人都在找尋適合自己的方法。他們去除這個或增加那個。他們正在為自己成為科學家。在我看來,我們真的讓營養科學去中心化了。這只是我個人的小評論。你提到了這項 2018 年的研究,我很高興你提到了你為消除研究者偏見的努力,使素食飲食不包含劣質的素食食物,以及讓肉食飲食不僅包括加工肉類,因為這在很多研究中發生過。因此,這也是為什麼多年來或甚至一整年內,這些標題會如此令人困惑。你能和我們分享一下這項研究的主要結果嗎?關鍵結論是什麼,以便那些聽過,不管是古飲食、素食、素食者、地中海飲食或雜食者,哪一種飲食最好,若有的話,還有什麼目的?好的,最終我的看法是,如果你把我所有的研究加起來,就是整食、植物性飲食,這並不意味著是素食或素食者,但可能是這樣。等等,植物性飲食,但包括肉類?是的。我對植物性飲食等於素食的這種新觀念不太喜歡。抱歉。因此,我們不——這是一個糟糕的名稱。那麼我們就花 60 秒做這件事。漁食者、乳蛋素食者、乳素食者、蛋素食者、素食者、彈性素食者、減少肉食者。哦,我的天,有各種各樣的詞。顯然讓人不太能接受的就是素食。素食極具兩極化,而很多原因是素食社群中,許多人選擇素食的原因是出於動物權利和福利,這變得有些居高臨下。哦,我的上帝,你的道德和倫理觀這麼差。你屠殺動物並食用它們。我比你更高尚,我不這樣做。
    好吧,接著就變成一個問題:素食者是否穿皮鞋。
    歷史上,素食社區與動物權利社區的關係非常密切,後者中有些人是激進的動物權利活動者,甚至炸毀了建築物,情況更糟。我知道有些人曾被那些爆炸目標鎖定過。
    我已經是植物性素食者很多年了,我沒有炸過任何建築物,也沒有在任何穿毛皮的人身上潑紅漆。但因為這件事非常有爭議,最近我覺得這會引發反彈,並且會失敗。人們已經開始把「植物性」當作素食的另一個詞,說:「哦,我們不是那個有爭議的群體。我們是植物性飲食,這不是有爭議的。」
    所以我已經做這件事30年了。當我在過去20年裡說「植物性飲食」時,我的意思是大多是植物,一部分是乳製品,還有一部分是肉類。
    所以我實際上使用這個詞的方式與它最近變化的意義不同。因此,當我說全食植物性飲食時,那可能包含25%的動物產品。它可能包含30%的動物產品,或者10%,甚至0%。但大部分都是植物。這有點像邁克爾·波倫(Michael Pollan)所說的,「吃食物,不要太多,大部分是植物」。
    我的研究表明,素食者在我們與雙胞胎的研究中表現得比雜食者好,這項研究在Netflix上有特集。地中海飲食與生酮飲食之間的差異稍微微妙。我們可能需要深入探討一下。低碳水化合物飲食與低脂飲食是非常具體針對減重的。
    所以這裡的另一個問題是,你知道,目標是什麼?是減重的事情嗎?還是心血管的數量?你需要考慮曝光和人群。所以DietFit研究,我最著名的560人研究,實際上非常有趣。我們擁有幾乎無限的資金,大多來自美國國立衛生研究院(NIH),但也有一些來自彼得·阿提亞(Peter Atiyah)和加里·陶布斯(Gary Taubes)領導的營養科學倡議(Nutrition Science Initiative)。
    如果可以的話,我想稍微提一下,我在那之前做過一個叫做A到Z研究的其他研究。A是阿特金斯(Atkins),T是傳統健康專業人士的方法,而O是奧尼什(Ornish),Z是區域飲食(Zone)。這三本書都是熱賣書,並且在碳水化合物和脂肪方面差異極大。阿特金斯是超低碳水化合物,奧尼什是超高碳水化合物,而區域飲食則是處於中間地帶。
    傳統健康專業人士的方法則是作為控制組。我們有311名女性參加了為期一年的研究,這是一個減重研究。最終,當我們在《美國醫學會雜誌》(JAMA)發表論文時,各組之間只有幾磅的差異。唯一的統計學上顯著的差異是阿特金斯與區域飲食之間的差異,這很奇怪,因為這兩個都是低碳水化合物飲食。你可能會以為是阿特金斯與奧尼什之間,這兩個極端飲食,但那兩者之間並沒有差異。
    當我查看這項2007年發表的研究時,真正讓我印象深刻的不是各組之間的小差異,而是組內的差異,這在每一組中都是巨大的。每組有75名女性,有人減掉了30、40或50磅,而有人卻增加了5或10磅。我想,哦,我的天啊,飲食之間的內部差異遠比飲食之間的平均差異要吸引人得多。我開始學習胰島素抵抗。我開始了解遺傳易感性,這正是我們今天交談的起點。啊,你知道,也許我應該關注這些個人因素,這些易感因素,以便幫助了解某人到底在某種飲食上會更好還是另一種。
    隨著我們檢視數據和其他文獻,出現的兩個要素是胰島素抵抗,可能在低碳水化合物飲食上更好,因為胰島素抵抗的人在攝取碳水化合物時有困難,因此如果高碳水化合物的低脂肪飲食則會有問題。而遺傳易感性方面,有一個名為介白素基因(Interleukin Genetics)的團隊來檢視我們的一些數據,並表示,哦,我的天啊,我們實際上有一個3-SNP(單核苷酸多態性),一個3-SNP多位點基因型模式,我們假設這可以預測誰會偏好低脂和低碳水化合物。
    我們問NIH,能否資助這項研究?他們答應了。我們從營養科學倡議得到了這筆額外的金錢。我們招募了600人。我們隨機分配他們為期一年。每個人都非常投入。這就像是我做過的最好的、最高標準、最具普遍適用性的研究。而重要的是,在這兩組之間一年結束後沒有平均差異,這實際上正是我們想要的。如果我們提供了高品質的低碳水化合物和低脂肪飲食,我們假設根據我們過去的工作,平均差異會是微不足道的。但我們獲得了這個範圍,確實實現了。這一次,有人減掉了60磅,而有人在兩組中增加了20磅。這是一個連續體。就像,哦,這太完美了。我們將有機會透過口服葡萄糖耐受測試來解釋這種變異性,這相對來說是最先進的,除了杰瑞·里文(Jerry Riven)所做的穩態血漿葡萄糖測試,因為那個太強烈也太昂貴。口服葡萄糖耐受測試比空腹血糖好得多。我們將對他們進行基因分型。而這兩者都無法預測變異性。這意味著使用的是錯誤的探針。你使用了錯誤的測試來試圖解釋這種相關性。因此,一位博士後研究人員在之後看著我說,有大約50個單核苷酸多態性與肥胖有關。你只測試了一組三個。這確實意味著你可以使用其他999,999個基因探針或測試。而你只是證明了其中一個。我回答說,是的。
    但胰島素抵抗的方面非常受歡迎。有很多研究做過相關的研究。我必須分享加里·陶布斯在我們進行這項研究時所做的一個非常有趣的評論,因為加里·陶布斯曾參與NUSI。
    他最著名的是什麼?
    低碳水化合物。
    低碳水化合物。
    所以加里·托布斯是一位低碳水化合物的狂熱者。
    而且他會進行精彩的演講。
    他可以不斷地說數據和數據再加上數據。
    但我必須告訴你一個有趣的評論,是在這項研究快結束時他所說的。
    他說,我現在意識到你快要發表這項研究了,你搞錯了研究。
    我說,我怎麼搞錯了研究?
    他說,對於低脂組,你告訴他們不要食用添加糖或精製穀物,儘管那些是低脂的。
    我說,嗯,是的。
    其實我們告訴兩組人要有一個非常健康的飲食,而添加糖和精製穀物不健康。
    他說,嗯,這會減少看到差異的機會,因為大多數低碳水化合物飲食的人,與傳統低脂飲食相比表現更好,是因為低脂組在高碳水化合物的情況下,食用了添加糖和精製穀物。
    我想,這不是搞錯這項研究。
    這是在進行平衡的事情。
    我看到很多文獻顯示,胰島素抗性確實表明,有一部分人群在低碳水化合物飲食上會比低脂飲食做得更好。
    而且我們實際上已經在此基礎上跟進了一項生酮與地中海飲食的研究。
    在那項研究中,我們的設計是兩組人都會攝取大量的地面以上的蔬菜,生酮飲食認為這是可以的,並避免添加糖和精製穀物。
    而生酮飲食不包括豆類、水果和全穀物。
    而地中海飲食則包含豆類、全穀物和水果。
    因此他們的糖化血紅蛋白沒有差異。
    這是在clinicaltrials.gov上列出的主要結果。
    生酮飲食提高了LDL。
    生酮飲食在降低三酸甘油脂方面實際上比地中海飲食做得更好。
    生酮飲食在降低三酸甘油脂方面表現得更好。
    是的。
    比地中海還要好。
    是的。
    這讓我感到驚訝。
    不,因為他們在消除碳水化合物方面做得更好。
    當你消除所有碳水化合物時,額外的碳水化合物就不會進入肝臟產生三酸甘油脂。
    不驚訝。
    而生酮飲食的飽和脂肪較高,因此提高了LDL。
    但地中海飲食的碳水化合物通常是相對於“健康”的碳水化合物。
    是的。
    這就是要點。
    那我們可以回到那裡一會兒嗎?
    因此,對我來說,這就是要看看這種平衡的要點。
    所以當我們把低碳水化合物和低脂肪都視為健康的時候,我們的主要預測結果,基因型和胰島素抗性,並沒有奏效。
    我們從這個信息中得到的結論是,你可以選擇任一種。
    如果它們以健康方式進行,就可以。
    而當我們進行生酮和地中海飲食的比較時,兩者都降低了糖化血紅蛋白。
    生酮對LDL的影響較差,但對三酸甘油脂的影響較好。
    但是當我們跟踪遵守情況時,人們無法遵守生酮飲食。
    他們無法維持那麼低的碳水化合物和低脂肪的水準。
    所以在思考這些問題的過程中,這些都是你剛才提到的營養的微妙差異,
    可憐的大眾,而我同意,會看這麼多的數據並說,哦,天啊,你們無法達成一致。
    我能回到我實際上幫助美國糖尿病協會制定指導方針的事實嗎?
    我和美國心臟協會有很多合作。
    我剛剛從膳食指南諮詢委員會卸任。
    而當有科學家在看營養數據時,我們幾乎總是達成一致。
    營養科學家其實並不真正有分歧。
    我們的共識幾乎比大多數人想的更無趣。
    對我來說,個人上有趣的是,為什麼我早上起來和晚上熬夜,是因為圍繞食物做科學的方式既迷人又複雜。
    而我今天在你節目中的原因,是因為我認為如果我們有更多的機會來解釋一些微妙的差異,
    人們會理解極端的飲食可能不會幫助你。
    實際上有一些中庸之道,比如全食植物基飲食,你可以成為素食者或素食者。
    如果你是素食者,你可能是個糟糕的素食者。
    你可以喝可樂,吃薯條和奧利奧。
    那些都是素食。
    如果你是生酮飲食,你可能吃很多肉,這是超低碳水化合物,但生酮飲食全是脂肪。
    實際上並不是很多蛋白質和肉。
    所以來到你的節目參加更深入的討論,與聽眾分享一些被模糊化的重要事實是很有趣的
    當社交媒體影響者或新聞標題只捕捉整體信息,而忽略其中其他的部分。
    我們如何以有趣的方式傳達這些?
    而我一直這樣做的個人方式,其實我目前的職業已經轉變。
    我現在與CIA有很多合作。
    我在CIA的科學顧問委員會工作,不是五角大廈的,而是美國烹飪學院。
    對他們最有趣的是他們多麼重視味道、能量和人們真正關心的事物,
    而不是我的P值、統計數據和這些平衡。
    他們想要美學。
    他們想親自看起來好。
    他們想食物看起來好、味道好、容易取得。
    所以我一直在做一些新有趣的研究,廚師們在其中領導著潮流。
    所以我幾乎是反對目前這種全蛋白質的熱潮。
    而美國烹飪學院引入了一個稱為“蛋白翻轉”的概念,
    它的方式是,不再是在盤子中間放一塊巨大的肉,旁邊擺一些蔬菜和澱粉,
    而是盤子中間是蔬菜、穀物和豆類,並強調非洲、亞洲、地中海、拉丁美洲的風味。
    肉的量是兩盎司,或是調味品,或是配菜。
    目的在於讓美觀看起來不錯,讓味道很好。
    所以我使用的短語是來自CIA的格雷格·德雷舍,毫不道歉地美味。
    所以我希望能把科學放在口袋裡。我是一名持卡的博士營養科學家。我掌握了科學。我們稍後可能會去那裡。我也把環境放在口袋裡。但是請不要用這些來逼迫別人。要用「哦,這會讓你的味蕾驚艷」來吸引別人。這實在是太好吃了。這是一個很好的激勵。跟廚師的合作非常有趣。是的,這是一個很好的激勵。我只是想提供這個機會,你不必接受。但我提供這個機會,至少讓我們開始擺脫這個荒謬的稱呼——植物性。我必須再說一遍,我在公共健康和公共教育領域花了不少時間。名稱的含義至關重要。如果有希望讓人們多吃一些,讓我們說是來自蔬菜和也許水果的纖維,那麼這個植物性名稱遲早是得被淘汰的。因為人們聽到這個就會聯想到素食。這已經持續太久了。這實在是太久了。認為公眾最終會認為植物性包括肉類,這幾乎是荒謬的。我認為需要一個新名稱。因此我不指望你立刻想出一個,但或許我們可以叫它「植物偏好」?嗯,就叫雜食者吧。健康雜食者有什麼錯?雜食者是可以的。「植物前導」這個詞被很多人用過。「植物中心」這個詞也被用過。我覺得只要它只是——植物前導聽起來就像不吃肉。讓我告訴你一個有趣的故事。我參加了一個叫做Google Food Lab的活動,這是一群人每年兩次聚會,進行隨意的交流。在其中一次的兩天活動中,可能是十年前——通常是為期兩天的活動,會有各種不同的講座和有時的分組討論。他們把我們分成了10個桌子,挑戰是和來自食品行業的100位聰明人一起想出植物性選項,結果他們失敗了。新名字。兩個小時。兩個小時。兩個小時。一百個人居然想不出一個大家都能接受的名字。所以這是一個問題。這會——聽起來像是一個心理問題。我們需要更多的市場營銷人員,我們需要更多的資訊圖示專家來幫助解決這個問題。但是這些人都是非常聰明的人。所以我同意這個名稱是有問題的。與其給它取個名字,不如指出美國人的肉類消費量比世界上任何其他國家都多。如果你看這些世界衛生組織(WHO)關於誰吃多少肉的圖表,美國和加拿大以及一些歐洲國家消耗最多肉類。而有些國家則消耗最少,他們的食品獲取有限。其中一些國家每人如果能吃到更多肉會有好處,因為他們實際上只是吃穀類食品。他們吃的都是乾穀物基底的食物,坦白說,這樣的食物並不能提供完整的營養。他們只是試圖獲取足夠的卡路里過一天,而這不僅僅是關於卡路里。而部分原因不僅是食品的獲取。很多這些國家存在政治問題,有人實際上在扣留食物或讓食物的分配變得困難。所以有一份叫做《柳葉刀報告》的報告,於2019年發佈在《柳葉刀》上。這是一個關於人類和行星健康交匯的健康、改變飲食。裡面提到的肉類消費極少。這不是素食主義,而是消耗的肉類非常少。要承認一些肉類消耗最少的國家實際上應該多吃點肉。但是,美國肉類消費相比世界其他地方之高是驚人的。這樣大量肉類的消耗且能夠負擔的,導致了集中養殖操作,如果這些地方有玻璃牆,可能全國大部分人都會變成素食者。如果你看到的不僅是動物,還有他們的飼養方式和快速屠宰的速度。這部分也包括了在肉類包裝行業中人類的待遇。這是一份非常重複性的工作。這種情況下有很多受傷的情況。這是我們有很便宜的肉類而且不容易獲得的部分原因。有一位名叫Timothy Pasharat的人,他在其博士論文中,隱藏身份在一家屠宰場工作了一年,並在此基礎上出版了一本書。這本書的書名是《每12秒》。這樣命名的原因是因為新牛在屠宰線上每12秒就會經過一次,每一天,你每年。能夠保護某些動物權益和福利的能力,保護人類的權利,讓他們擁有一定的尊嚴。我喜歡人們在瓶子裡小便,因為他們不能離開生產線。他們甚至不能休息上廁所。這種食物系統真是亂七八糟。所以前幾天我跟Mark Hyman進行了一場有趣的辯論,他非常支持再生肉。你是說像再生農場?再生農業?是的。對,在再生牧場上,他說他完全反對集中動物飼養操作。如果我們能把所有的動物都轉移到牧場上。他說,是的,我們可以這樣做。我問,他知道需要多少牧場才能做到嗎?將數百萬牲畜從集中養殖操作轉移到牧場上,這要耗費三顆星球的農業土壤。所以我希望朝你的方向邁進,如果肉是以不需要荷爾蒙、抗生素和飼養牛隻以玉米和大豆的方式飼養的話,某些肉類是可以的。他們本應該以草為食,而玉米和大豆會引發健康問題。因此,他們必須為這些消化問題接受預防性治療。
    如果我們能回到過去,像當時的傳統畜牧業,牛、豬和雞都是在牧場裡放牧,那麼我們會攝取更少的肉類。但我們會吃到適當養殖、更加健康的肉類。這將是中庸之道,這意味著我們會吃到多種不同的穀物,而不僅僅是一種適合生長的穀物。我們不會單一作物種植玉米。我們也不會單一作物種植大豆,而大部分大豆都是用來餵養牲畜或製作燃料的。在美國,我們種植的玉米或大豆中,幾乎沒有是人類直接食用的。我非常支持這種方式,讓我們的肉類更加多樣化,這樣會更好。基本上,少吃肉、吃更好的肉將會是個不錯的選擇。這將成為地球上人們健康飲食的一部分。這樣的肉類價格會更高,以這種方式養殖肯定會花更多的成本。但如果你吃得少,對你的預算影響就不會那麼大。所以,若是少吃肉,但肉質更好,你的開支可能會一樣。但你也能獲得更多的纖維,以促進你的微生物群,更多的其他維生素和礦物質,少攝取飽和脂肪、荷爾蒙和抗生素。我非常喜歡聽到這些。順便說一下,我完全同意。我認為有一種理論,對吧?我忘了這個理論的名字,但有一個原因解釋為什麼歐洲人,尤其是南歐人,能夠攝取我們認為不太健康的食物。他們會吃甜點、麵包、黃油、橄欖油,還有肉類。事實上,在南歐的某些地方,他們的飲食中豬肉相對較多,但平均來說,肥胖率卻低得多。我認為爭論的核心在於這些經過良好養殖的食物的營養密度非常高,以至於人們最終攝取的量變少。並不僅僅是份量小,而是因為這些食物的味道真的很好,讓人有飽足感,這種感覺與食物的體積或熱量攝入是不同的。我認為人們認為好吃的食物,其實很多時候只是因為他們從未嚐過真正的草莓。我想——我們談論的是對整個食品供應鏈進行修訂。我完全支持這一點。我真的很贊同。因為從跟隨這個飲食或那個飲食的層面去解決這個問題,至少從你的研究來看,似乎並不是最佳方式,假設人們真正追求的是對食物的體驗。沒錯。這就是為什麼現在與廚師合作是這麼有趣。因此,我們目前的重點是考慮教育大眾。這通常行不通。我們在談論的是一次潛在的重大變革。如果將此與環境綁在一起,我們目前正走在一條可怕的道路上,無法獲得足夠的空氣、土地或水。然而,在美國,至少有50%的食物是在家外食用的。如果你考慮到像美國烹飪學院這樣的機構,它們是為廚師提供培訓的,你可能會想到他們的目標是成為米其林三星餐廳的廚師。顯然,他們至今訓練了55,000名廚師,但很少有人經營米其林三星餐廳。他們在醫院、萬豪酒店、大学和學校工作。更多的人可以在學校裡工作。他們的天賦、他們的超能力在於將不同的食材組合在一起,以美味的方式讓人們享受。因此,我目前的興趣其實是在斯坦福大學的新可持續發展學院工作,將廚師引入思考這些機構食品設置,而許多人正是在工作場所、學校、訪問醫院等地用餐。他們的選擇不同,味道好,看起來也好。此外,從營養上來說,它們其實對你有益,而且對環境也有利。我們不需要教導任何這些。我們與廚師、科學家和商業人士合作。我在美國烹飪學院工作的小組,約在12年前,我受邀參加了一個現在稱為「改變菜單」(Menus of Change)的活動。而關於「改變菜單」的背景是,廚師們感到非常沮喪,因為那天是無麩質飲食,接下來又是素食,然後是生酮飲食,再然後是古飲食。他們感受到有這種流行需求,要求改變他們的菜單設計和一些設備,他們在領導層感到有點沮喪,心想,為什麼我們要如此被動?我們不能更積極主動嗎?因為我們是廚師,我們能夠幫助解決食物需求,因為我們可以讓食物味道更好。因此,他們召集了一個科學委員會,來說「好的,科學實際上沒有什麼改變,這些食物是健康的」。他們又召集了一個商業委員會,「因為他們必須保持營運,顧客必須回到店裡購買,這樣才能存活」。他們還成立了一個廚師委員會,「這是我們的手藝,這是我們想為人生做的事情,我們想幫助人們進食」。他們把這三個小組的建議放在一起,提出了所謂的「改變菜單的24項原則」。其中12項原則與食物和營養相關,另外12項則與操作相關。當可以的時候選擇本地食材,慶祝多樣性,選擇當地食材,這些原則有很多。其想法是將這一組原則帶入這些機構食品環境中,因為他們每天都需要訂購大量食物。他們不會只是去雜貨店,買有機產品,而不選擇傳統農產品。他們會為所有人訂購大量的食物。
    這個想法是,如果你可以在這些不同的機構之間做到這一點,你就可以改變口味。你可以向人們展示這裡有一些美味的食物,這些食物在味道、健康和環境之間達到了完美的交集。對我而言,讓我最感到興奮的是能夠將我的營養學博士學位放在心中,與像你這樣的人分享播客,與這些廚師在不同的機構環境中合作。因為有很多種不同的飲食方式。也有很多美味的飲食方式。想要比現在更具營養價值地進食也並不是太難。我想先暫停一下,並感謝我們的一位贊助商——Element。Element 是一種電解質飲料,擁有你所需的一切,但沒有任何不必要的成分。這意味著電解質,包括鈉、鎂和鉀,都是以正確的比例存在,但是沒有糖。適當的水分攝取對於最佳的腦部和身體功能至關重要。即使是稍微的脫水也會降低認知和身體表現。同樣,獲得足夠的電解質也非常重要。電解質——鈉、鎂和鉀對於你體內所有細胞的功能至關重要,尤其是你的神經元或神經細胞。將 Element 溶解在水中飲用,能讓你輕鬆確保獲得足夠的水分和電解質。為了確保我獲得適量的水分和電解質,我早上起床時會將一包 Element 溶解在約 16 到 32 盎司的水中,然後基本上是在早上第一件事情就飲用。我也會在進行任何體育鍛煉時,特別是在炎熱的日子裡出汗很多並因此損失大量水分和電解質時,飲用溶解在水中的 Element。他們有很多不同口味美味的 Element。包括西瓜、柑橘等。坦白說,我都喜歡。如果你想嘗試 Element,可以前往 drinkelement.com/huberman,以購買任何 Element 飲品混合包獲得免費的 Element 樣品包。再一次,地址是 drinkelement.com/huberman 以獲得免費樣品包。我之前沒想到我們會到達目前的這個位置,但我很高興我們來到了這裡,因為我進入這個對話是想跟你談論的內容,比如蛋白質建議或食品添加劑,我們已經觸及了一些。現在我聽到的是非常令人驚訝和激動的,但又非常實用,而我所聽到的是,我們可以談論大量營養素、微量營養素、食品供應、環境、長期和短期健康,直到時間的盡頭。最終,人們會嘗試不同的事物或不嘗試不同的事物,選擇對他們有效的方式。然而,如果我們想要在食品供應、人民認為美味的食物和他們消費的食物之間進行徹底的改變,我們需要專注於味道。當你描述廚師的事時,我腦海中聽到的是,這對我來說太好了,因為我至少有一部分時間在斯坦福附近,我可以受益於這些美味的食物。但是我也可以聽到許多正在收聽的人會說,這對斯坦福來說是很好,但是我怎麼才能獲得這些美味的食物?這有點像隨便你。但後來我明白,如果你真的能烹飪出健康、美味且對環境有益的食物,並且這是為一大群人服務,數十萬人,每週五天,那麼肯定有適合家庭的經濟實惠的版本。這就帶領我們注重的不是某一種飲食形式,而是回到,或者說也許永遠不能說回到某種情況,轉向人們重新參與準備食物。對,絕對是這樣。對吧?這實際上是關於,你知道的,這就像一個有關健康的討論,你必須告訴人們,聽著,我不能消除你需要提高心率的事實。你必須進行心血管運動。沒有什麼肽,甚至是激素,我們能以支柱注射的方式給你,能抵消肌肉量減少的問題。你必須做點事情。這叫做某種形式的抗阻訓練。我告訴我的 80 歲母親這個。她舉啞鈴,我非常感激她這樣做。對,三十年前,我應該指出,你我都知道,對於大多數觀眾來說,認為一位女性會舉重,更不用說是一位 80 歲的女性為了自己的健康而這樣做,這將是無法想像的。這一切都會被認為是有關健美或美式足球運動員的。那時除了那些人,幾乎沒有人會去健身房。所以我聽到的是,我們需要回到以不同的方式與食物互動,而超加工食品的便利性正是進入這一切的入口。也許我們需要做的是找出如何讓優質食物的獲取和準備變得更容易獲得,並且在積極的意義上商品化。對,絕對如此。而回到僅限於斯坦福這一點,這個論據的一部分是——所以,烹飪學院的主要校區位於紐約的海德公園,在哈德遜河谷。而畢業於他們計劃的 55,000 名廚師大多分布在全國和全世界。他們可以在一個地方的萬豪酒店工作,也可以在其他地方的學區工作。讓我快速談談這個。2010 年,米歇爾·奧巴馬認為,可能和 RFK Jr. 一樣,哇,我們為孩子提供的學校食品正在為他們今後的生活建立習慣,他們將會想要奶酪和比薩以及漢堡。一整天都想吃漢堡。
    我們真的必須在那裡做些事情。2010年,他們通過了《健康無饑餓兒童法案》,旨在改善學校餐飲。他們給學校四年的準備時間。所以到2014年,這已經是必須的。到2015年和2016年,各種人都在抱怨孩子們把食物扔掉。這行不通。我們不得不回到披薩、乳酪小吃和劣質食物,因為我們不想讓孩子們把食物扔掉。有幾個人讓廚師進入學校,並說好吧,你不能只是說要吃得更好。如果他們在學校這麼多年來都是這樣吃的,而你只是把披薩拿走,換成鷹嘴豆醬,他們是不會嘗試的。但如果你帶來一位和孩子們、老師、管理人員一起工作的廚師,他們會考慮到出勤率、接受懲處的孩子和考試成績等問題。老師們抱怨說孩子們要么餓,要么在課堂上注意力不集中。食物在很多情況下,如果你更注重它,可以對這些事情都產生影響,很多都是你剛才提到的。而學校食品是一個很好的渠道。而在偏遠地區學校引進廚師是非常了不起的。我現在和另一位了不起的夥伴Nora Latour合作,她有一個名為Eat Real的非營利組織。Eat Real負責認證K-12學校和學區,確保滿足十個不同的標準,其中一些是營養方面的,但有些則涉及到地方獲取和可持續性等問題。我昨天剛和她進行了一次Zoom會議,談到為一些工作爭取資金的提案。她已經為學校服務了100萬名孩子,這個新計劃得到了學校區的需求。他們問能否來查看我們的學校,給予認證?學校正在購買新的設備,正在重新設計一些菜單,並與員工進行交流,員工更快樂。他們也在和孩子們溝通,孩子們喜歡這些食物。如果你在這方面投入一些精力,你可以讓食物更加美味、健康且在偏遠地區、紅州和藍州都能負擔得起。這可以在任何地方發生。這實在不是——肯定不是去斯坦福就能吃到美味的食物。我喜歡在學校裡有廚師的這個想法。我從來沒有想過這一點。主要是因為在幾百名學生中有一到兩名廚師似乎很合理,因為問題總是可擴展性。我喜歡小農的理念,但你知道,只能有這麼多的納帕縣,還有這麼多的——我意思是,蒙大拿州有美麗的牧場可供牛隻放牧,但正如你所指出的,我們就是沒有土地。而且,按照規模做好事情是很困難的。我認為這是根本性問題。但是這聽起來是可擴展的。我會反對小農向中型農場的轉變。因此,我們實際上有的是巨型的超大農場。這不是我的專業領域,所以我現在完全是在超出我的專業範疇的範圍裡說話。但是,如果你看一下玉米、大豆或馬鈴薯的產量,或種植方式,它們實際上非常便宜,因為它們的規模太龐大了。如果你看看美國的乳製品,乳農的數量一直在下降。大型乳農場是巨大的。因此,我們在乳農社區中出現了自殺的情況,因為他們失去了家庭生意。我確信你聽過各種各樣的消息。這並不神秘,但許多農民家庭都很難讓他們的孩子接手。我們在美國有許多非常老的農民。我之前不知道這個,聽到這個時候我才明白。是的,我們因為尋求擴大規模而出現了人才流失。過去我們的農場有多樣化的生態農業,他們有一些牲畜,還會種一些農作物。如果發生任何病害,農場不會全部夭折,因為他們還有其他作物或牲畜可以支持。而在某個時候,有位名叫厄爾·巴茨的人說,軍隊裡的男人太弱,無法參軍。我們的卡路里攝入不足。這已經是50多年前的事了。種植玉米或大豆,圍籬沿著圍籬生長。買更多的土地,買大型機械來種植。不要這麼多元化。我知道斯坦福有一個家庭擁有農場,但父親說,我甚至不想你接手農場。我已經搞壞了土地。生物多樣性很好,但這種單一作物的模式毀了它。請去找其他的工作。所以我的感覺是小農無法賺取合理的收入,而農民應該有合理的收入。當然,農民和牧場主和漁民都應該賺取合理的收入。因此,再次這不在我的專業範疇內,但你提到小農。我認為問題在於超大農場。我覺得中間有一些東西,可以讓你過得體面,但必須是一種更具多樣性的農業系統,而不僅僅是玉米或大豆或是集中式的動物飼養設施。要有多種作物和多種牲畜一起工作。這些對我來說是新概念,因為我從未聽過可行的模式是什麼。但毫無疑問,這些問題長期以來一直在困擾著我,因為顯然,超大農場和工廠肉類的問題相當明顯。我想全世界沒有人會說工廠化的肉,比如這些牛舍的肉是好的。除了也許擁有這些肉的那些人,沒有人會這樣說。似乎除了尋找替代方案之外,這變得極其具挑戰性。因此,我非常感謝聽到這個廚師計劃。我希望新一屆政府的工作人員會關注這一點。
    他們聲稱對這些問題非常感興趣,並且擁有很大的權力來使這種變化成為可能。所以,如果他們請你給予建議或協助,你會願意這麼做嗎?事情現在變得如此黨派化。我只是好奇,如果新政府對你說,嘿,聽著,像是Gardner,我們需要你的意見,你願意和他們合作嗎?你會怎麼做呢?
    絕對會,我的意見不僅僅是我的意見。我現在在史丹佛過得很開心,因為這個新的可持續發展學院對此感興趣,尤其是思考農民、牧場主和漁民的需求。事實上,這個可持續發展學院是從地球科學學院演變而來的。因此,很多這些人一直在與土地、水和空氣打交道,他們總是在各個領域尋求雙贏的機會。
    那是一個方面。是的。我們來談談蛋白質。哦,好吧。我們還有六小時,還是只有四小時?不,但我們會簡單點。好的。我會試著開始。我可以說,我,還有幾乎所有提到營養的嘉賓,彼得·阿蒂亞、加布里埃爾·萊昂博士、斯泰西·西姆斯、萊恩·諾頓,他擁有生物化學和營養的學位。所以在那些人中,他在營養和生物化學方面的正式訓練可能是最充分的。還有其他幾個人提出了我認為是合理的論點,並且試著不讓克里斯托弗驚訝,一克質量蛋白質,具有高生物利用度、高蛋白與卡路里比,每一磅瘦體重需要一克。不是每公斤,而是每磅。哦,還有瘦體重。是的,瘦體重。加布里埃爾·萊昂博士在這方面非常精確。她的話有時在媒體中會被扭曲,主流媒體現在已經不再主流,但他們有些扭曲了她的話。因為這是每磅瘦體重或期望體重,因為這樣可以調整身體的脂肪百分比,對吧?如果你擁有很多肌肉,與攜帶更少肌肉卻被多脂肪包圍的情況非常不同。即便如此,與你所寫的數字相比,這些數字還是相當高。這是以磅為單位,而不是以公斤,對吧?所以我重210磅。我每天大致目標是在175到215克的優質蛋白質之間。那麼你對這些建議有什麼看法?然後我們會反覆討論,希望能得出某種結論,讓人們能夠自己做出決定。
    好的。一個超重要的事實,直接進入主題,就是如果你今天吃了超過明天需要的蛋白質,你會儲存多少蛋白質?比如說,如果你只是在調整你的賭注,你認為你攝取的175克蛋白質中,有多少會用於肌肉?非常少。你現在並沒有增長肌肉。我猜是這樣。你的體重穩定,肌肉穩定?幾乎如此。我是說,或許偶爾會有一點肌肉增長。但總的來說,體重穩定,肌肉穩定。因此,我會說,很少會用於維持他們的蛋白質合成水平。任何我通過運動刺激到的,也只是非常少。我完全不介意這樣的想法,即大量的蛋白質攝入被用作能量。事實上,我很高興這樣,因為將那些蛋白質轉化為能量在代謝上是有成本的,而將其他熱量形式轉換成能量的成本則較低。我也樂於這樣,因為這樣的食物很美味。我吃的肉非常營養豐富。我吃的肉、蛋等食物在健康脂肪方面非常豐富,尤其是魚或類似的食物。另外,我還得吃東西。我有熱量需求。如果我吃太多澱粉,我會感到困倦。我感覺不良。我不耐受乳制品。我喜歡水果和蔬菜。但如果我吃太多水果和蔬菜,我會感到不舒服,因為我的腸子只能接受一定量的纖維。這就是對我有效的原因,因為它基本上滿足了我所尋求的一切,對吧?我想要足夠的纖維,但又不至於讓我感到脹氣或不舒服,或者總是必須衝去洗手間。我想要足夠的蛋白質——蛋白質合成和滿足運動後的需求。但我也喜歡它的味道。是的。我喜歡它帶來的東西。我從優質來源獲得它。因此,我很難駁斥這個觀點,我和其他人一樣喜歡米飯。但如果我吃了兩大碗米飯,我會覺得很糟糕。如果我吃一碗米飯,搭配一小塊草飼肉、一大份沙拉和一些蔬菜,再加上些漿果作為甜點,我就會感覺像個國王。是的。
    那麼——我在一克的這個建議上錯在哪裡?因為我在你的一些論文和其他論文中看到的建議都低得多。因此,不確定是否是我的建議。部分原因就是要指明蛋白質101。這裡有些神話是相當荒謬的。好的。如果我們從頭開始,如果我說得太深入,隨時可以制止我。我在伯克利獲得了博士學位。部分蛋白質的膳食建議是由多麗絲·卡洛威和謝莉·摩根在伯克利制定的。在摩根大廳的五層,被稱為「頂樓」。在越戰期間,良心拒服兵役者如果願意成為研究參與者,則可以免於參加戰爭,並上樓到頂樓,每天穿上藍色的zoot suit。那裡有廚房設施,也有床。他們被禁止離開幾個月來進行這項研究。他們所做的被稱為氮平衡研究,如今蛋白質社群非常厭惡這種方法,並且認為這是確定蛋白質需求的可怕方法。但在當時,這是非常聰明的。
    想像一下,您是在五十年前、六十年前或七十年前,無論是多久以前。蛋白質是您體內氮的主要來源。如果您進行一次轟炸量熱計的實驗,將您的全身燒毀,最後剩下的只有礦物質。您無法去除礦物質,而氮就在那份清單上。因此,您實際上可以對您所吃的食物進行氮分析,這將告訴您這些食物中含有多少蛋白質。如果您整天穿著藍色喬裝服,收集您的大便、小便、鼻涕,還有掉落的頭髮、脫落的皮膚、指甲,如果您捕捉到離開您體內的所有東西,您就會知道您在一天中排出了多少蛋白質。因此,有人提出了這個氮平衡研究的想法,讓這些良心拒服兵役者穿上這些特殊服裝數月,並將他們的蛋白質攝取量降低到零,這時他們意識到,哇,這真是令人著迷。隨著降低蛋白質到零,您從蛋白質中損失的量會減少,因為您的身體意識到您需要更有效地利用現有的東西。然後,他們將飲食中的蛋白質水平提高到能夠保持平衡的程度。這時,離開身體的蛋白質量與進入的蛋白質量相同。他們說,這就是蛋白質需求量。這是能夠替代這群人損失的蛋白質量。不僅僅是在摩根大廈及加州大學伯克利分校的頂層公寓,還有多個其他團體在其他地方進行此類研究。他們將所有數據彙總並指出,這是有範圍的。某些人需要更多,某些人需要更少。假設這是一個正態分佈,實際上並非完全如此。但在所有這些之後,他們提出了一個估計的平均需求量,針對這個我們研究過的人口。這個奇特的監禁、食物操控實驗和聚焦於氮的聰明點子,因為它對蛋白質而言是如此獨特。他們得出了每日每公斤體重0.66克蛋白質的結論。這不是,對。這是估計的平均需求量。好吧。現在讓我們做一些超簡單的數學。假設,如果您告訴美國公眾,現在他們已經完成了這個古怪、噁心的任務,這是每個人所需的估計平均需求量。那麼,如果他們選擇這個平均需求量,人口中有多少比例會在這個水平上缺乏?一半。根據定義,這只是平均值。一半的人在平均之上。所以蛋白質的每日建議攝取量是設定在這個噁心的氮平衡測試結果之上,超過兩個標準差而定的。 我明白,蛋白質迷社群不喜歡這樣。這不是最佳的蛋白質攝取量。這就像是最低蛋白質需求量。好的。我完全理解這個論點。但我認為,人們首先搞錯的事情是,他們認為那個舊方法推薦的是平均需求量。事實並非如此。它有一個安全緩衝,有兩個標準差加在上面,這樣如果每個人體重每日攝取0.8克蛋白質,那麼2.5%的人口會出現缺乏。而且不僅97.5%的人口會達到他們的需求,他們會超過它。如果您畫出圖表,右邊那整個群體會超過,而左邊這一小群則無法達到需求。這一小群僅能獲得他們所需的微量。謝謝您的澄清。我有幾個問題,我知道大家都會好奇。我想逐一詢問。如果可以的話,這些受試者是誰?是男性和女性嗎?這些是良心拒服兵役者。所以我推測在那時,並沒有將女性派往越南。所以只有男性。好點子。所以這只是發生在伯克利。其他人也在做這件事。不僅僅是這一個團體。而我不知道其他的團體是誰。明白了。我只記得我在伯克利獲得博士學位。當我剛到那裡時,人們就問我,您想去看看頂層公寓嗎?我說,頂層公寓是什麼?哦,頂層公寓是多里斯·卡洛威和謝莉·摩根研究出這些的地方。這是個著名的事情。因此,您知道,他們對自己在伯克利的工作感到非常自豪。他們必須稱之為頂層公寓,以便讓人們上去,因為那裡發生的事情聽起來完全不愉快。對,這確實不愉快。至少對伯克利的研究而言。這些人都在那上面,男女都在裡面。他們穿著這些服裝,收集所有東西。他們沒有運動,顯然也沒有呼吸新鮮空氣。他們有在四處走動嗎?他們每天的步數甚至有幾千步嗎?我的擔心是——哦,絕對是的。他們有很多顧慮。我擔心的是他們就像老鼠一樣被對待,而我曾有人發表過關於老鼠和老鼠的研究。我過去不再做這些,但對於非人類的靈長類動物,我現在也不再有興趣。而其他的靈長類動物,包括我們人類。我知道進行良好控制的研究有多麼困難。這是極其困難的。所以我理解他們為什麼要這樣做,但之後就變成了一種非常不自然的情況。現在,這個把氮平衡量增加兩個標準差的緩衝,我認為這是對大多數人非常重要的,因為大多數人聽到的只是維持氮平衡所需的最低量。但實際上,這是遠高於那個的。因此,那是第一個。我覺得人們誤解了那是平均需求量。你提到的所有觀點都是正確的、關鍵的、重要的。好的。
    然後第二個問題是,如果你吃得過多,那麼你在哪裡儲存這些多餘的熱量呢?因為就在那之後——我曾經在西蒙·希爾的播客上與斯圖·菲利普斯進行了一場辯論,因為我們在推特上交換了一些意見,說,哦,我的天啊,他們有不同的看法。他們應該進行辯論。斯圖·菲利普斯是肉食者嗎?不,斯圖·菲利普斯——很抱歉——是一位專注於運動研究的人,他在麥克馬斯特大學的運動研究非常出色。好的。在我們實際上發送了電子郵件彼此聯繫之後,而不僅僅是推特上幾個字符的交流,他說,哦,我的天啊,我們在大多數問題上其實是同意的。我們之所以一致,是因為我們擁有關於美國人蛋白質攝入量的全國數據。所以忘掉蛋白質棒、蛋白質粉和其他所有東西吧。普通美國人並不這樣做。平均攝入量約為每公斤體重1.2克或更高的高質量蛋白質?只是食物。所以只是食物。那麼我們在這裡停一下。只是食物。所以有趣的是,斯圖和我一起坐下來。我說,你知道的,斯圖,你討厭每公斤體重0.8克的這個標準。你聲稱人們應該攝入每公斤體重1克,甚至可能1.2克,這將是——1.2會是0.8的50%更高。這是普通美國人的攝入量。他說,好吧,那也是真的。所以他討厭0.8,但他意識到這幾乎是一個無關緊要的數字,因為大多數人攝入的蛋白質都超過了這個數字。我剛剛參加了飲食指南諮詢委員會,我們查看了這些相同的數據,這依然是事實。美國人在一般情況下,無需特意去做,攝入的蛋白質超過了建議的每日攝入量。這可能比你想像的要多得多。所以第二個問題是,如果這麼多人攝入更多,那麼額外的攝入有什麼壞處呢?你會怎麼處理這些多餘的攝入呢?所以你身體內幾乎無限的儲存脂肪的能力。你可能知道這一點。在你的腹部、臀部、腋下,甚至是任何地方。碳水化合物的儲存能力是有限的。你可以儲存——我實際上聽到加布里埃爾·萊昂斯談論肝臟和骨骼肌中的儲存量。但如果你是一個馬拉松跑者,在跑完20英里之後的四個小時,你就會感到精疲力盡,因為你已經耗盡了所有的碳水化合物儲備。你可以在四個小時內耗盡所有的碳水化合物儲備,而脂肪可能需要數天的時間。但蛋白質沒有儲存中心。最終,如果你攝入的食物超過了你的需要,你是無法將額外的部分儲存到第二天的。那些沒有存在於你的大腳趾、脾臟或肝臟中。它根本不存在。在你製造出所需的所有酶、荷爾蒙、頭髮、指甲和肌肉組織之後,你會分離出氮。你必須將其作為氨排出體外。然後你將碳骨架轉化為碳水化合物,這如果我們回到生酮飲食的話,就是將那些肉食者推向脫離酮症,因為你剛將原本為了避免碳水而攝取的蛋白質轉變為你想要避免的碳水化合物。但我們不會談論這個。暫時而言,我們只會說,沒有地方可以儲存它。所以你實際上並沒有從中獲得任何好處。我非常有興趣聽你說,你願意為了熱量和能量而攝取蛋白質。好吧,因為我需要一定量的熱量。我也——我並不是只是在當惡魔代言人。我首先感到運氣很好,因為在年輕的時候,我開始注意我吃的食物——並不是以神經質的方式。我只是這樣做。而我會說,當你有一定的熱量需求時,每個人都有,你會問那麼這些熱量將來自哪裡?你知道的,如果你吃足夠的蔬菜,那很好,但要獲得足夠的熱量很難。是的,水果。高質量的蛋白質。所以我提到的就是,讓我們把——對你來說味道好。所以,牛肉、魚、雞、雞蛋,還有對素食者來說,像豆子和米這類的某種組合。我們獲得足夠的亮氨酸,這種東西。但我相信關鍵的事情是,你可以——那個——我就說我的經驗。我可以吃那些並感到滿足。嗯哼。大多數澱粉單獨吃並不好吃。公平。夠了。我是說我喜歡將燕麥粥加鹽和肉桂,但大多數澱粉單獨吃的話味道並不好,除非你加上脂肪。你加上脂肪。所以我會主張,大多數人因過量攝取澱粉結合脂肪而面臨困難,並不是因為他們吃了太多蛋白質。是的。不是因為他們過量攝取牛排,或者他們正在過度攝入——這不是漢堡。是包含糖的漢堡包、奶酪,然後——我們甚至不需要談論含糖汽水。這現在簡直是顯而易見了。它充滿了各種不營養的東西。所以我認為核心問題是——你指出了這個觀念。我並不是想在保護蛋白質的群體,但我認為他們主張每磅體重大約1克或瘦體重的其中一個原因是我們需要攝取某些食物。理想情况下,我們應該攝取一些味道好的東西,提供一些營養,而且不需要一堆其他東西來使其變得美味。而且,您知道,我喜歡水果,但你不能只靠水果生活,知道嗎?而且我喜歡蔬菜的原始形態,但用一些橄欖油調製後,它們味道更好。讓一種蔬菜變得美味並不需要太多,因為我熱愛蔬菜。水果也一樣。我全天都可以單獨吃它們。但澱粉卻是問題,因為它們所帶來的各種“需求”和偏好。問題不在於一條酸種麵包。問題在於大量的黃油和橄欖油被吸附和降解。大多數人,我會主張,並不是因為他們攝取了過多的蛋白質而超重。
    這正是我想表達的要點。
    好的,公平。
    但,好吧,所以體重是另一個獨立的問題,如果你為了肉類攝取這些,就會攝取到更多的飽和脂肪而不是纖維。
    我們正在以目前的肉類消耗量和肉類的種類摧毀地球。
    但暫時不談這個。
    除非是可持續來源的。
    這在美國生產的肉類中只有很小的比例。
    這需要關注。
    這需要關注。
    大多數人現在無法取得這些。
    不幸的是。
    我完全同意你的觀點。
    這是一個很好的評論。
    我希望我們能夠討論這個。
    好吧,但讓我繼續。
    首先是兩個標準差。
    其次是沒有地方儲存它。
    第三是你的質量問題。
    所以這裡有一個我們需要打破的迷思。
    迷思的部分是植物缺少氨基酸。
    它們不完整。
    我敢肯定,今天收聽的每個人都聽過藜麥,這是唯一含有所有九種必需氨基酸的植物。
    胡說八道。
    所以我不知道你是否可以在你的播客中查看我的論文或展示它。
    我在我的電腦上有。
    你可以在顯示注釋中提供鏈接。
    我們在2019年寫了一篇論文。
    這對我來說其實挺有趣的。
    這是來自與廚師合作的成果。
    廚師們在研究我之前提到的蛋白質轉換的想法。
    他們有點擔心。
    他們說,植物缺少氨基酸或不完整的問題是什麼?
    所以我對此知道很多,但為了那天為他們製作幻燈片,我做了一件我從未做過的事情。
    我拿了一大堆食物,繪製了每種食物中每種氨基酸的含量及其比例。
    如果你看看每公斤體重0.8克的攝取量,而如果你認為這超過了某些人的需求,那麼根據這個計算,很多人每天需要40克蛋白質,聽起來我敢肯定非常少。
    我提到這一點是因為有20種氨基酸。
    我會假設一般人會認為,如果我需要40克,而有20種氨基酸,那我就需要每種氨基酸2克。
    這並不是運作的方式。
    事實上,它的運作類似於大富翁遊戲。
    所以當你抽卡時,袋子裡有100個大富翁字母,而字母表中有26個字母。
    聽起來好像每個字母袋子裡都有四個。
    但你們都知道,只有一個Z、一個Y和一個X。
    我意思是,還有兩個Y。
    但是有很多E、N和R,你的氨基酸正是這樣。
    所以你需要大量的賴氨酸和亮氨酸,而需要非常少的蛋氨酸或半胱氨酸。
    所以製作這些圖形是非常有趣的。
    我說,這是雞蛋,這是牛肉,這是三文魚,這是豬肉。
    準備好了嗎,因為我要給你們看豆類、米飯、穀類和水果。
    我專注於比例。
    我會說每卡路里肉的蛋白質比植物多,僅在卡路里的意義上。
    但是在比例上,迷思之一就是缺失的氨基酸或不完整的。
    因為如果你根據這個製作圖形,你會看到所有植物都有所有的20種氨基酸。
    它們都有賴氨酸。
    它們都有蛋氨酸和半胱氨酸。
    認為它們缺失是錯誤的。
    認為你需要補充你的豆類和穀物也是錯誤的,除非你攝入的蛋白質非常少。
    在那種情況下,補充它們是重要的。
    但其實獲得大量的氨基酸並不難。
    你提到你的蛋白質質量。
    如果你每天攝取175克的蛋白質,質量就不重要。
    你匹配你60或70克的需求,我認為你將其餘的轉化為碳水化合物。
    抱歉打斷你,但我故意這麼做。
    我的意思是,當我說質量時,就是要獲得所需的蛋白質而不過量攝入熱量。
    這在澱粉中會變得很棘手。
    好吧。
    非常棘手。
    我意思是,半碗米飯對我來說並不太令人滿足。
    在生存的情況下,我會選擇四分之一碗的牛排,而不是兩碗米飯,這樣可以存活現在和未來。
    是的,我不會選擇穀物。
    穀物的蛋白質含量僅為10%。
    豆類是20%。
    大豆的蛋白質含量大約為40%。
    而且,事實上,大豆的氨基酸組合比其他任何豆類都要好。
    所以那些長期食用豆漿、天貝和豆腐的亞洲人十分聰明。
    但事實上,美國與世界上其他國家相比,這裡的豆類攝取量非常少。
    而且豆類非常多才多藝。
    所以在加納,你有紅豆,在地中海地區你有鷹嘴豆,而在拉丁美洲你有玉米餅和墨西哥捲餅。
    或者是印度的。
    你有達爾和小扁豆等東西。
    整個豆科家族是植物食者最佳的高質量蛋白質來源。
    因此,質量的問題就像是“哦,植物食品沒有高品質的蛋白質”。它們缺少氨基酸。
    所以如果我能把這個加到池子中去,兩個標準差,沒有儲存的地方。
    而植物在蛋白質來源上要比大多數人想的要好。
    這就是為什麼會有素食健美運動員。
    你可以僅僅依靠植物蛋白在健美比賽中贏得金牌,因為它們不缺失。
    所以如果我能幫助消除那個迷思,它們不缺失。
    它們並不缺席。
    有關蛋白質比例的問題。
    所以如果你能看到我稍後會分享的氨基酸熱圖格。
    我在這之前查看了這個,我想說讓我們集中在亮氨酸身上。
    因為大多數聽眾會熟悉亮氨酸,這在肌肉構建方面是關鍵的。對於那些只是在聽的人,我加了引號。
    在這種情況下,蛋白質的不同來源是如何發揮作用的?
    幾乎是一模一樣的,根據我擁有的食物列表。
    植物性食物中的支鏈氨基酸不成問題。
    在植物性食物中,問題在於穀物的賴氨酸含量低,而豆類的蛋氨酸含量也低。
    它們實際上被稱為限制性氨基酸,因為它們會先消耗完。
    如果你只吃穀物或只吃豆類,這些氨基酸會首先耗盡。
    然後,你就會陷入困境。
    你不能用另一種氨基酸來替代一種荷爾蒙或酶。
    你必須按照所需比例擁有所有的氨基酸。
    這就是互補性的重要性,因為穀物雖然賴氨酸含量低,但蛋氨酸含量相對較高。
    而豆類的蛋氨酸含量低,賴氨酸含量則相對較高。
    如果你將它們一起食用,它將更接近肉類中的比例。
    不過肉類仍然會更好。
    因為動物就是動物,而我們也都是動物,動物的比例是完美的。
    但在我所參加的這個會議上,廚師們都驚呆了。
    真的,他們的比例這麼相似嗎?
    天啊,這真是令人震驚,它們居然如此相似。
    我意識到它們並不完美。
    這是以卡路里為基準的相等,還是100卡路里的豆類?
    不,這只是比例。
    這是比例。
    比例。
    假設我說100卡路里,這只是舉例,而我們拿你的圖表來看,我再次在我們今天對話之前查看了它。
    我意識到,所有這些植物來源擁有的不同氨基酸,與牛肉相比雖然比例不同,但它們都有這些氨基酸。
    但如果我們說,好吧,現在我們將這個圖表做成100卡路里的食物。
    所以要麼是100卡路里的肋眼牛排,要麼是100卡路里的紅豆,或者是100卡路里的奎奴亞藜。
    例如,黑豆的話,兩杯半會有40克蛋白質。
    對於黃豆,20杯米會有40克蛋白質。
    但是,如果你把不同的植物來源放在一起,西蘭花其實也是一個奇怪的蛋白質良好來源。
    我們能否利用這種蛋白質,還是這只是什麼?
    所有的蛋白質。
    哦,是的。
    因為生物利用度也被歸入優質蛋白質的範疇。
    所以有這些圖表,對吧,說明雞蛋是幾乎完美的蛋白質,或者牛肉是幾乎完美的蛋白質,因為生物利用度。
    我們使用氨基酸的能力,而不是氨基酸被纖維束縛或以某種方式無法訪問的情況。
    是的。因此,在我的領域中,這個術語實際上是指可消化性和可吸收性。
    所以,在蛋白質、碳水化合物和脂肪的層面上,人類獲得的比例大約是80%到85%到90%。
    並不是20%和80%的比例。
    即使是被纖維束縛的植物,吸收的蛋白質也能達到80%。
    然後就是比例是否正確的問題。
    所以如果因為完全沒有吸收而損失了一些,如果比例不完美,這就是肉類更為優越的地方。
    完全正確。
    所以一些同事和我寫了一篇名為《現代化蛋白質質量的定義》的論文,技術上它一直都是在氨基酸比例和消化吸收的可用性上。
    而肉類總是佔上風。
    我們說,這可以,但在美國沒有人因為蛋白質不足而有問題。
    我經常在會議上發言,我說,哦,你們都是醫生,有多少人在你的病人中有素食者或純素者?
    他們的手都舉起來。
    他們有一些。
    我說,在你們整個職業生涯中,多少人治療過蛋白質不足的人?
    到今天沒有人舉手。
    沒有人治療過蛋白質不足。
    除非也是因為熱量不足或其他問題。
    這不是因為他們是素食者或純素者而出現的孤立的蛋白質不足。
    因此,我們的定義包括對環境的影響和肉類中不含的其他營養素。
    所以當我們創建一個規模時,說明化學氨基酸成分與生物利用度和對地球的影響,以及伴隨其而來的其他營養素都不存在時,植物和動物是相同的。
    我們某種程度上使其中立化。
    我想利用這個機會簡單插播一段,感謝我們的贊助商 Levels。
    Levels 是一個讓你了解不同食物如何影響你健康的程序,通過連續的葡萄糖監測器提供有關你飲食的實時反饋。
    在短期和長期健康中,最重要的因素之一是你身體管理葡萄糖的能力。
    這是我在這個播客上與專家,如克里斯·帕爾默博士、羅伯特·拉斯蒂格博士和凱西·米茲博士,深入討論的話題之一。
    非常明顯的一點是,為了保持一天中的精力和注意力,你希望保持血糖相對穩定,沒有大的波動或崩潰。
    大約三年前,我首次開始使用 Levels,作為了解不同食物如何影響我的血糖水平的途徑。
    Levels 被證明對於幫助我確定我應該做出的食物選擇以及最合適的飲食時間相當有幫助,尤其是在運動、睡眠和工作方面。
    事實上,使用 Levels 幫助我制定了整個日程。
    現在我比以往擁有更多能量,睡眠質量也比以往更好,我將這主要歸功於理解不同食物和行為如何影響我的血糖。
    如果你有興趣更多了解 Levels 並親自嘗試 CGM,請前往 levels.link/Huberman。
    現在,Levels 在註冊時提供額外兩個免費月的會員資格。
    再說一次,網址是 levels.link,當然是 L-I-N-K,/Huberman,以獲得額外兩個免費月的會員資格。
    我真的很感謝所有這些資訊。
    非常啟發人心。
    我也想提醒自己和大家,我喜歡蔬菜。
    事實上,最近這段時間,我想這樣說。對於在座的各位,年紀增長的其中一個好處就是我實際上吃得更少,但我更專注於攝取高品質的食物。我發現不需要吃那麼多食物就能維持我的體重、感覺良好並且擁有精力。事實上,我每年吃得越來越少。一旦我開始吃,我是喜歡吃的。但我認為,健康的一個指標,是能夠等著吃,或者說是能夠稍微吃大一點的餐而不會影響到我的睡眠之類的。或者是有一天吃得少,第二天多一點。或許我們每天不需要那麼多蛋白質。我曾經玩過這個主意,就是在幾天內限制我攝取的蛋白質量,然後在燒烤時吃兩塊肋眼牛排,並因此更加享受。 我們往往用非常靜態的方式思考食物,比如每天最佳的食物。我們也認識到,其實豆類、豆科植物和其他植物中有很多營養成分。再一次,我開始越來越多地探索這一點,因為我不是一個很會做飯的人,但我喜歡吃。 我確實認為在美國飲食中缺乏多樣性,我們都可以努力改善。既然我們在談論肉類,我要稍微挑一下Beyond Meat。好吧。我想這家公司是由一位斯坦福教授的孩子創立的對吧?不,這不可能。不可能。那我就兩者都挑一挑吧。我不認識這些人,對他們沒有任何偏見。但我會說我看到了一些非常有說服力的論據反對這些,缺乏更好詞彙的人工肉或假肉。你拿出Beyond Meat或Impossible Meat的成分表,然後把它和牛肉的成分比較。你根本不需要成為營養專家就能說出這裡面有很多成分。假肉的成分讀起來就像一部成分百科全書,這與加工食品相符,也符合人們對於假及不健康食品的看法。因此這會對潛在消費者形成打擊。因此,僅僅因為有很多成分並不意味著它們對你都不利。但你之前在談到染料和化妝品添加劑時提到,有很多無法發音的成分,我們從未聽過的。我是有科學背景的,Beyond Impossible Meat裡面一半的成分對我來說完全是陌生的。不,今天不行。現在就去網站上看看成分清單。好吧,最初是令人不知所措的。是的,他們回應了這一點。太好了。然後他們因為這個重新配方。成分很乾淨。讓我回到你的肉。所以在肉的成分中,有抗生素嗎?有激素嗎?有玉米嗎?當然有。有大豆嗎?因此,當你屠宰牛並拿到的肉時,很容易就能說,這裡只有牛肉。但那並不是所有的成分。因此我實際上在寫一本書,裡面有一章介紹了某個人對肉類的整體評估,結果清單比Beyond Meat的還長,列出了為了將牛肉帶到市場上而需要的所有成分。因此這是一個虛假的論點。但只是因為母牛吃了某些東西,進入肉中的到底有多少?因為問題在於,我攝取了多少?沒錯。但你會擔心製作這種肉的所有成分嗎?除非它的來源如我所期待的那樣,即草飼、放牧。這只佔肉類的1%。對。這就是我個人盡量在可能的情況下吃草飼肉的理由。我確實這樣做。但是一般人無法如此。可是他們無法。我完全承認。因此,這是否意味著Beyond和Impossible是更好的選擇?即使把心血管代謝指標放在一邊,這很重要,但在你所攝取的品質方面,它在健康狀況上是否比Beyond或Impossible工廠產出的更好?我在這裡的主張是,我最喜歡的兩句話是「而不是什麼」和「用什麼」。所以在「而不是什麼」的方面,我們做了一項研究,對比了Beyond Meat和紅肉。很多人說,我無法相信你會說Beyond Meat是健康的。難道你不希望他們多吃豆類和小扁豆及其他東西嗎?我當然希望。這30年來,我一直在鼓勵人們多吃豆子和小扁豆。但他們沒有。他們仍然在吃快餐漢堡。我們甚至沒有使用快餐漢堡。我們使用的是可再生肉類。我們獲得了心血管代謝的好處。我只是在說,對於那些能夠獲得市場上肉類的一般美國人來說,Beyond Meat是更健康的。再者,當我進行研究時,我必須有預先設定的結果數量,並且必須有明確的暴露方式。因此在相同的劑量下,LDL膽固醇降低,TMAO降低,體重下降,血壓沒有升高。所以這裡有個有趣的側面。很多人批評他們是高鈉的加工食品。我們在研究中發現,當我們提供生肉和生絞牛肉及餅狀肉時,參與者會給它加鹽。我確實會給我的食物加鹽。因此,當我們這樣做時,兩組的鈉含量是相同的,血壓也是相同的。因此,鈉的評論是合理的,因為它的鈉含量比紅肉要高。但當你把這個給到吃食物的人時,他們會加鹽,所以最后鹽的濃度相同。因此這樣的批評並不公平。對人們實際的飲食行為來說也不成立。對,我同意。
    你在那一點上擊中了他們的膝蓋。我想討論一下你所做的這項研究。我想這叫做雙胞胎研究。對嗎?你可以糾正我,如果這裡有錯誤,但基本上,你給了雙胞胎,尤其是同卵雙胞胎,機會遵循一種飲食。還是純素飲食?完全是素食,完全是素食飲食。我一開始就告訴你我從這項研究中得到的結論。好吧。然後我會讓你告訴我們實際發生了什麼。我故意這樣順序講。我的結論是,哇,真是一項酷炫的研究。你知道的,研究基因背景相同的小鼠多年後,你會希望能在人類身上進行這樣的實驗。你研究了基因幾乎完全相同的人類,儘可能接近。這是同卵雙胞胎,真是一項棒的研究。而結論是,請不要介意,我並不是想挑剔你或這項研究。我從新聞文章中得到的訊息是,在研究結束時,遵循素食飲食的那一組人說,太好了,很多事情得到了改善。不過,我不認為我能堅持這樣。未來我不打算堅持。這是斯坦福媒體報導的,他們的結論是他們覺得這很棒,但並不認為自己能持之以恆,因為這太難了。所以那就是我的結論。這是關於遵從性問題。你知道,雖然你可以給人理想的情況,但問題是他們在現實世界會遵循嗎?而這是一個棘手的問題,因為這是個關鍵問題,因為我們在討論的是如何擴展健康,是吧?我是說,這就是我們在這裡的原因,對吧?我們不是在這裡爭論牛肉和蔬菜的問題。坦白說,我不在乎你吃什麼,只要對你有效就行。我知道這對我有效,但我願意根據證據進行調整。我們坐下來的原因是試著幫助人們在健康上做出更好的決策。而這就是我的結論。現在,告訴我這項研究的更多細節。如果我完全錯了,像任何好科學家一樣,我很樂意承認我完全錯了。所以讓我們談談這項研究,但我想先解決這一點。因此,這些指標都不是研究的一部分。研究中沒有後續跟進。這是訪談。這總是會發生的。這是與參與者的訪談。所以這不是科學的。不,是的,這是轶事性的。我會告訴你一些轶事信息——我指的是八對雙胞胎。這次有多少對雙胞胎?22對雙胞胎。22對雙胞胎。所以每對都被分配到雜食或素食?是的,他們是隨機分配的。好的。我會告訴你,斯坦福媒體報導了三對雙胞胎的情況。一對說,不,我們已經回到其他飲食了。另一對說,是的,我們現在都是素食者。還有一對則是介於兩者之間。電影中兩位重點講的雙胞胎,邁克爾和查理,事後聯繫了我們。那位吃雜食的人說,我們都想變得更素食。你能給我們更多資源嗎?所以他們轉變了。對。好的。我知道的兩對雙胞胎在我們有轶事跟進的情況下轉變得更朝向素食的方向,而一對是中間的,另一對則完全無視了。這在22對雙胞胎中是四對,不算科學。我只是這樣回答。我的轶事證據顯示有些是,有些不是。很好。不是,你知道的。你主導了研究。是的,而這不是研究的一部分。所以讓我們回到設計上,因為我們可以在這方面玩得開心。而且有一個非常有趣的部分。我很想有機會回應我們收到的批評,這是將這個信息傳達給公眾的挑戰之一。它與精瘦質量和DEX,即雙能X射線吸收幾何有關。這個故事開始於,這一切都是由一位製片人資助的,他在2021年來找我們,並詢問了有你曾邀請過的微生物組專家賈斯廷·索南伯格和我,是否考慮進行一項研究,參數是必須是同卵雙胞胎。而研究的一組必須是素食。他叫路易斯·塞霍·尤斯。十年前因紀錄片《灣鯨》獲得了奧斯卡,這是一部關於日本海豚屠殺的紀錄片。含汞的海豚被餵給學校的孩子們。他還製作了《飲食變革者》,該片聚焦於以植物為基礎飲食的精英運動員。他想進行另一項研究,以測試飲食的健康問題,但對象不是精英運動員,而是普通人類。他說,我有一位捐贈者有資金,並且與Netflix簽訂了合同。他們喜歡我的想法。而且從科學的角度來說,必須是同卵雙胞胎,以及一種飲食必須是素食。你能設計一項研究嗎?這會花多少錢?需要多長時間?他說,哇,這真是令人著迷。同卵雙胞胎會相當麻煩。而他說,哦,不不,我真的會,我會完全幫助你。所以我不會要求你負責招募。我們已經為你找到了很多同卵雙胞胎。我說,好吧,招募是最難的事情。因此,我們將制定一個好的素食飲食,還有一個好的雜食飲食,將每對雙胞胎逐一隨機分配到其中一組。然後我們沒有足夠的資金來進行這個為期很長的實驗。我們進行了預算評估,你大約有八週的時間來進行這項研究。而且要讓人們快速適應素食部分,因為他們已經在雜食範疇內。那另一組呢?啊,我們會在前四週提供食物。然後在最後四週則讓他們自己做飯,因為他們已經從前四週的飲食中得到了足夠的靈感。因此這就是研究的設計開始的方式。
    我們的微生物群中有血液和排泄物,我們有表觀遺傳數據、端粒長度等資料,還有遵循飲食的情況。最近我們有一篇關於遵循飲食的新論文即將發表。因此,我們對他們進行了隨機分配。作為這個過程的一部分,製作方不斷要求更多的數據。最終我們說,好吧,我們測量了很多東西。我們有血液、排泄物和基因,但我們卻無法測量任何東西。他說,我想要DEXA數據,我想要體組成。我說,我沒那麼多錢。他說,好吧,我們會繼續進行。有四對特定的參與者將會在我們提前選擇的紀錄片中出現。這意味著有18對不會參與紀錄片。我們有這位超級厲害的尼邁·德爾加多,他是一位獲獎的素食健美運動員,將會對他們進行訓練。所以尼邁有權限接觸這四對參與者,這八對雙胞胎,其他人則無法接觸。而我實際上從未得到那些數據集。這甚至不是研究的一部分。跳到最後,當我們完成這項研究時,素食者的體重略有下降,比其他群體多,並且他們降低了低密度脂蛋白膽固醇,降低了空腹胰島素。在發表於《JAMA Network Open》的主要論文中,由於我們測量了大量的資料,現在這必須是個註解和探索性研究,因為這不是主要結果。低密度脂蛋白是clinicaltrials.gov上的主要結果。一個研究端粒長度和表觀遺傳時鐘的團隊發表了另一篇論文,根據生物時鐘的數據,這些素食者在八周後比他們的雜食雙胞胎年輕。我的專業不是這方面。年輕多少?甚至沒有,所以,你無法以統計上的意義來看待。所以並不是說在八周內你變得年輕了四歲。更像是統計上是顯著的。而且他們的端粒帽在短短八周內變得更長。你想提醒大家這意味著什麼嗎?當然,當然,當然。每條染色體的末端都有一種保護性帽子,這是一個熱門的新主題。隨著我們年齡的增長,它們會縮短。有些人正在研究生物年齡與歷紀年齡的關係,擁有較長的端粒帽是一件好事。我說,八周內這是不可能的。他們卻做到了。因此,這兩項結果都是統計上顯著的。作為旁註,這是一件有趣的事。你對替代指標分數熟悉嗎?我的意思是,從論文認可的角度來說。對。替代指標分數對聽眾來說,作為學者我的貨幣和你的貨幣就是有多少人引用了我們的工作。如果沒有人引用,那誰在乎呢?而且需要一段時間。可能需要五到十年人們才能引用你的工作。替代指標分數完全基於社交媒體和傳統媒體。因此,它是在你的論文發表的那一周出現。如果你有大量的媒體報導,可能會在後來被引用。有趣的是,好的替代指標分數,如果你在谷歌上查看,就是20。《JAMA Network Open》的論文替代指標分數是2000,主要的論文。而生物時鐘、表觀遺傳數據和端粒長度的替代指標分數為3000。它的傳播範圍超過了主要的論文。索嫩伯格夫婦有另一篇論文正在審核中。我可以這麼說,因為它已經發表了預印本。素食者的微生物群結果更好。因此,現在我們有心血管代謝好處、生物鐘、端粒長度和在這80周內參與的雙胞胎所獲得的微生物群益處。這些是科學結果。而這是一種嚴格的素食飲食。嚴格素食與……沒有一個蛋。是的。與雜食者相比。好吧。現在,這部分內容是,我的訊息是,我想要整個世界轉向素食嗎?不。我想要的理念是,如果我只有八周的時間,我需要在這些飲食上做出重大改變,以便如果我得到一個信號,我能在八周內看出來。這樣做會有利弊嗎?這其中的樂趣在於,製作方在2021年接觸了我們。他說,我與Netflix的合約是,在新年的第一天發布這個,當人們在制定他們的決心時,但事先不知道結果,設定在2024年。這意味著我們必須在2022年的前六個月內做這項研究,在2022年下半年分析所有數據,讓製作方拍攝研究參與者,並給他們一年的時間來編輯。所以我們做了這一切,實際上是我們做過的最快的一項研究。他還拍攝了很多其他的東西,我們實際上並不確定我們會在紀錄片系列中出現多少。現在是2023年假期的時候,年末。他說,有一次Netflix的放映,來吧。我說,我不能來。我根本沒空。因此,在釋出之前,我甚至從未看到過它。於是我在一月的第一周醒來在夏威夷,我的妻子說,天哪,你在Netflix上排第三。只有一月份就有5000萬人觀看了這個紀錄片。那是一個超多的人。對我而言,這是我所做過的最大影響。我無法告訴你有多少人說他們因為觀看了這部電影而改變了飲食,但它也引發了批評。每當你在某件事上有那麼多眼光的時候,你肯定會被批評。這也是一個美麗的例證,展示了科學與新媒體形式的交叉。所以實際上,我現在已經被要求進行一系列關於健康科學傳播的講座。當我有機會描述它時,這真是有趣。例如,在這部紀錄片中,製作方對DEXA數據非常重視。而且這似乎很奇怪,因為那些被特別介紹的素食者,特別是邁克爾和查理,其中一位失去了瘦體重。這位素食者失去了瘦體重。誰會想要失去肌肉呢?這真糟糕。
    但那甚至不是一個平均的數據點。那只是單一的一個數據點。結果發現查理在這項研究的八週內搬家三次,而且他根本沒有遵循尼邁的建議。而且他也很難進食。所以這就是為什麼一個研究中需要不止一個人的原因。你需要有很多人。我從未看到那些數據。人們在Netflix上看到它被特別提及。而它之所以能在Netflix上被特別提及,是因為他展示了尼邁,這位非常健美、肌肉發達的素食主義者。但人們看到那個,啊,我看到了查理的數據。他失去了瘦肌肉。加德納,你真不道德。你把這部分從JAMA論文中刪除了。你真是操控者。我真不敢相信你將數據省略,只顯示那些正面的東西。而我的回應是,我希望他能這麼說。那只是八個人中的一個。我從未見過那些數據。我沒有那些數據。我報告了我所說的所有數據。所以這算是一個。是的,那是與沒有預設標準的媒體形式合併的挑戰。是的。這在社交媒體上也是如此。我是說,我們已經去中心化了公共健康的討論。人們不再單單關注來自大學的資訊。“專家”這個詞已經不具任何意義,因為沒有人知道該稱誰為專家,誰不是,誰是更好的專家。專家們之間並不一致。當人們聽到專家不能達成共識的次數越多,他們基本上就把“大寫E的專家”變成了“小寫e的專家”、斜體字、帶引號的“專家”,再到“什麼是專家”。現在我不是說科學不重要。我是一名科學家。我顯然關心科學。但我認為新的媒體形式可以被雙向利用。我會說《變革者》做了一件非常聰明的事。我不同意結論。但,你知道大多數人從《變革者》中得到什麼嗎?是陰莖的事。陰莖。陰莖的事。我知道。對的。這是可怕的科學。對。這根本就不是科學。這根本就不是科學。這不是科學。任何對營養與睾酮之間的關係了解一些的人都知道,對了,男性的雌激素水平也必須足夠高才能維持性慾。你知道,關於所有這些有太多的誤解。但是他們得到的是什麼?他們得到了陰莖的內容,這正好說明了任何公共健康討論的滑坡。我會說,考慮到人們聽到“素食”這個詞會因為覺得會聽到一堆他們應該做的事情以及因為所有被折磨的動物而感到自己邪惡,這樣來看你做得真不錯。再說一次,工廠化養殖,糟糕。我只是想在我忘記之前說,之前你用到“蛋白質翻轉”這個詞。我實際上認為這是一個很好的方法來描述這種飲食,因為它包含了它。我是說,你會注意到裡面沒有任何關於植物的內容,但卻有蛋白質。所以我不知道需要多少個Google的員工才能討論出每個人都能同意的主題,但我在這裡投票贊成“蛋白質翻轉飲食”,因為它也設定了一個你想要達成的概念。你把肉放在外面,而不是中心。因此,我支持蛋白質翻轉。我不確定我是否會這麼做,但我喜歡蛋白質翻轉。好吧。聽起來不錯。所以我們從來沒有把素食飲食推廣為整體的東西。這只是說,這是我們進行研究的設計。因此,他們的另一項批評來自彼得·阿提亞。這將回到我們討論開始時的停車場項目,當時我們在談論超加工食品以及在科學中孤立變量的必要性。你要我為我好朋友彼得·阿提亞辯護嗎?當然。是的。好吧。有趣的是,當談到那些超加工食品時,這是一個重要的觀點,因為在許多超加工食品中有150種化學物質,都是以組合的方式存在。因此,很難指出其中一種或者識別一種,然後將它們全部放在一起。所以你是對的。在某個層面上,科學需要孤立主義和還原主義。在營養界,我們實際上從營養素轉向了食物,再到食物模式。因此,美國飲食指南十年前其實做了一件事情,那就是他們說,天哪,你知道,我們一直在讚美纖維,而一直在責備飽和脂肪。所以如果你對我的病人說,嘿,去吃纖維並避免飽和脂肪。這是不幫助的。我去雜貨店買食物。他們說,啊,好吧,去買牛油果,不要再買午餐肉了。這樣就更有幫助了。然後我們會發現,人們聽說了地中海飲食,我在這裡講得有點誇張,但他們早餐吃麥當勞雞蛋三明治,午餐吃華堡,晚餐吃巨無霸。他們在床頭櫃上放了一小瓶橄欖油,並在上床前喝下去,然後說,我是地中海人。我不知道是否真的那麼極端。但我的觀點是,然後他們說,啊,有些人正在操弄這種識別某種食物的方式。也許我們需要談論的是模式。所以在公共健康社區內,營養學也對模式進行了轉變。因此彼得指責我,他說,這個素食研究太愚蠢了。他雖然沒有這麼說,但他說這違反了科學原則。他們不僅操控了飽和脂肪,還操控了纖維。他們沒有進行隔離。你們違反了科學101的基本原則。
    對我而言,這篇批評的標題是我在《科學101》中妥協,因為我沒有獨立出一個單一的變量。這是放在YouTube上還是別的地方?在他不知在哪裡的帖子中,我不知道,是LinkedIn嗎?還是他的信件?而回應是,如果你要測試純素飲食與雜食飲食,那麼飽和脂肪、纖維、B12和膽固醇、雞蛋和扁豆必須有所不同。在許多許多類別中,它們必須存在差異。因此,回到你最初的評論,好的科學必須針對變量進行隔離。這取決於問題是純素飲食與其他飲食模式相比,那麼你所隔離的變量就是飲食模式。因此,肉類、雞蛋和所有東西都必須缺席。而這並不破壞科學。因此,我因為沒有發表DEXA數據而受到批評,而我並沒有這些數據。彼得因此批評我。我還因為另一件事情受到批評,我在推特上做了很好的回應,而我對此感到非常自豪。有人去看了補充資料,因為許多表格放不進主要論文中。他們看到了在喂食期間以及他們自己吃飯時兩組的熱量分佈。他們注意到,在我們喂食人們和給予他們食物的階段,純素者的熱量攝入更少。在推特上的批評是,當你喂他們時,你通過給予純素者更少的食物來操縱研究。他們因為你少給他們熱量而失去了體重。或許我們看到的所有差異都只是熱量差異,而不是飲食類型。這會破壞整個研究。這非常好,我有機會回應。因此,我以前會多寫一些,但現在不再這樣做。但我在推特時做過教程。我說,你發現這一點真了不起。謝謝你去看補充資料。這真酷。那么讓我解釋一下其他的事情。對於提供食物的食品公司,我們絕對是匹配我們所提供的熱量攝入。但在營養研究中,它並不會以喉管灌食的方式提供。你不能強迫他們把食物塞進喉嚨。你必須讓他們吃他們想吃的東西。因此,我們實際上並沒有發表我們提供了什麼。我們發表了他們所說的他們吃了什麼。他們的攝入熱量稍微少一些。他們還側面減輕了一些體重。所以,捕捉到這一點是件好事。但讓我有機會展示這一點。事實上,還有另一個推特用戶名叫Dr. Tro,他經常嘲弄我,讓我為某些研究感到煩惱。而他並不是批評我的那個人,是別的人。顯然,他曾經批評我,但我沒有看到。第二天,我收到了Dr. Tro的推特視頻道歉。他說,我讀了你對批評的回應。我承認我錯了。我撤回我的批評。這是社交媒體的一大優點。如果這種情況能更文明一點,那就更好了,這不僅僅是一則消息,還是視頻撤回。公平地說,他在前一年說了一些話,我回覆說,這真酷。我們在這一點上有共識。我相信我們不會在所有問題上都不同意。謝謝你指出這一點。我想指出來,並同意你說的,我認為這是真的。讓我們試著讓這種社交媒體的對話更文明、更完整。對我來說,這種社交媒體交流幾乎比做研究更好,我們說,我有點誤解了那個點。謝謝你澄清。哇。我們現在可以繼續討論一些我們之間實質性差異的問題。是的。曾參與各種線上摩擦點和隨後的緩解、解決,我應該這麼說。當這種情況發生時,感覺非常令人滿意。事實上,這就是我和Lane Norton相識的方式。他批評了我說的某些話。我們在這方面有不同意見。我寫回去,邀請他上我的播客。這是圍繞大麻的一次討論。我做了一集關於大麻的播客,我仍然堅持那裡的內容。大麻研究界對此有一些批評。我邀請了那個人來。他來了,我們就這些問題進行了辯論。結果發現,詮釋上的差異整體上相對較小。這就是科學的運行方式。社交媒體提供了這個機會,但它也有更大的機會只是在牆上投石頭之類的事情。我很高興你突顯了這些反駁和解決的要點。我想確保我們談到發酵食品,但也要在纖維的背景下討論。我想現在每個人都知道纖維是非常重要的。任何人不同意這一點的人,我認為應該去看神經科醫生,因為如果你遵循高蛋白飲食或更多肉類、少蔬菜,無論如何,你都需要纖維。它具有抗癌作用。促進消化。還有各種好處。但你和我們的同事Justin Sonnenberg做了這個研究。我非常非常喜歡這個研究。裡面有一些有趣的纖維附註,但也許你可以為大家突出這項研究的主要輪廓。而我會說這項研究讓我每天都想吃低糖發酵食品。很好。我從那以後一直這樣做。我對每個問我健康建議的人都推薦這點。我認為這是極其重要和有效的。好吧,酷!我愛這項研究,愛Sonnenberg兄弟。Justin和Eric是我見過的最優秀的科學家之一。他們非常實用。他們是非常嚴謹的科學家。所以,我們有一個有趣的小背景故事。在此之前,這是我第一次見到你,儘管你在斯坦福大學,但Justin和我從來沒有在斯坦福見過面。
    我們在西雅圖參加了一個會議,因為我們接連進行報告而相遇。他說:「哦,天哪,克里斯多夫,我剛才看了你的報告,你展示了你是如何改變人們的飲食的。我有同事告訴我,永遠不要靠近人類,只要做老鼠的實驗,因為人類實在太麻煩了,而且我對人類感到恐懼。我本來只打算做老鼠的,但我發現我在老鼠身上發現的所有東西似乎都與飲食有關。我說,哦,糞便好噁心。我不想處理糞便,但我害怕糞便。如果你害怕人類,而我害怕糞便,我們可以合作。他說,好啊,我們一起做點東西。我們應該做什麼?」
    他真的認為纖維對他的老鼠來說是大事。他說:「我們來做一個針對人類的纖維研究吧。」我說,啊,似乎大眾對益生菌和益生元感到非常困惑,益生菌是活菌,而益生元是滋養它們的纖維。我聽到他在你的節目中提到這個。因此,如果有人看過這個節目,你的播客與他一起,他說:「好吧,我們會迎合你,我們不僅會有纖維的研究,也會有發酵食品的研究。」所以我們有18個人吃盡可能多的纖維,還有18個人吃盡可能多的發酵食品。因此,實際上我們沒有設定這些的上限。 我們只是說:更多。你需要,我們只會進行為期四週的研究,以讓你們適應這些新的飲食,然後有六週的維持期。然後在研究結束後的四週我們會回來,看看你的狀況如何。我們將查看微生物組,看看我們能否改變微生物組的多樣性,裡面的微生物特徵。我們會去斯坦福大學的馬克·戴維斯運營的人類免疫監測中心。我們將查看多項炎症指標。
    所以我們完成了。我們讓參加發酵食品組的人隨機分到那些每天的平均攝取量少於半份的人,讓他們每天平均攝取六份。我在這裡稍作停頓,以防這似乎有些不堪設想。想像一下我這裡桌子下的一瓶康普茶,其實是兩份。它只有50卡路里。而一份酸菜或泡菜的卡路里也非常少,幾乎只是捲心菜而已。所以,實際上每天六份大約是300卡路里。並不是大部分食物都是發酵的。但考慮到他們之前幾乎没有吃過任何發酵食品,每天六份是很多的。優格、克非爾、康普茶、泡菜和酸菜。這五樣是主要的低糖發酵食品。是的。在我看來,我在旁邊加了低糖,因為當人們聽到發酵食品時,他們會想到:「哦,優格,好好吃,櫻桃、糖口味。」所以,這裡有純優格。
    在這些當中,我們實際上查看了90種不同的炎症指標,因為這是這個領域的重點。如果你想,我們可以把炎症作為一個單獨的主題來討論。在發酵食品組中,有20種炎症指標下降並得到改善。當我們去纖維組時,哦,抱歉,等等,這非常重要。他們的微生物多樣性增加了。這是好事。不一定,但如果是好微生物在增加,那就是好事。但另一件有趣的事是,索嫩堡實驗室擔心唯一在增加的,或者他們想要表徵的,是來自他們所吃食物的微生物。因此,他們去買了所有不同的食材,然後進行表徵。在增加的多樣性中,大多數微生物並不在他們購買的食物中。因此,這是他們在論文中提到的小側面聲明。哇,這真是超酷的。當你改變腸道微生物群的環境時,可能會看到一些你甚至沒有餵養的微生物出現。它們可能濃度非常低,因此當你改變腸道環境時,某些微生物會繁殖,而你甚至不知道它們的存在。所以微生物多樣性增加是非常吸引人的。炎症指標下降。太好了。這就像是一種臨床結果的好處。
    而在纖維方面,微生物群的多樣性沒有增加。整體來說,炎症指標沒有改變。而且我記得某些情況下,它們甚至有所增加。增加。但這部分真的很吸引人,因為他們說,哦,天哪,這就是所有的老鼠研究。我們認為纖維會是唯一獲勝的。我們只是迎合你,克里斯多夫,認為發酵食品會有影響。我們認為這會全靠纖維。現在我們得,哦,我們在這裡捉摸不定。讓我們看看我們能找到什麼。他們將18個人大致分成三組,約六人一組。他們說,讓我們更細緻地看數據,看看我們能看到什麼。炎症指標的反應範圍很大。有些惡化了,但有些卻得到了改善。但這就是你為什麼要做多個人的研究。你會看看這是否會抵消。在這項研究中,我們想查看平均差異。但他們查看了那些差異的預測因子。出現的關鍵因素是基線微生物多樣性。所以這裡的想法是,那些具有低多樣性的人的飲食,如有缺陷的西方飲食,會喪失多樣性,當他們大量攝取纖維時,實際上會對其產生不良反應。這就像噴火器般的纖維。無法應對這種情況。實際上會對此產生更多的炎症反應,而不是更少。與此相對,基線上擁有最高微生物多樣性的人更像是發酵食品的人。他們則受益了。
    所以我覺得他們在寫這篇論文時非常聰明,因為他們提到從一般人群的角度來看,發酵食品是好的。無論他們吃的是優格、泡菜還是酸菜,因為並不是每個人都吃相同比例的不同食物。整個團體的益處是清楚可見的。纖維的影響則更微妙。這就更像是個人化營養的問題。因此,一個是一般健康的建議,而另一個是,如果你想攝取更多的纖維,首先要確保你的微生物多樣性足夠。這可能是我們必須解決的問題之一。或者需要警告那些微生物多樣性受損或減少的人,過多的微生物可能不會對他們有好處。這是一篇非常有趣的論文。對我來說這是一種宅男科學的樂趣,因為我知道你是數據科學的專家,這樣的研究很有趣。該研究的主要結果是細胞因子反應分數。在炎症的領域中,沒有人對單一指標達成共識。無論是C反應蛋白、白介素-6還是三甲胺氧化物,都沒有一個是臨床醫生普遍認可並在診所中測量的指標。因此,馬克·戴維斯在一篇論文中發現了一組14種不同的指標。在研究中他們提出,或許人們應該關注細胞因子反應分數。然後在clinicaltrials.gov上,我們說這是我們的主要結果,我們還會研究所有其他內容。在Cell的論文中,細胞因子反應分數沒有改變。自那以後,馬克·戴維斯就放棄了這個分數,因為在其他人群中並未被重複驗證。但我認為從論文發表的角度來看,這真的很有趣,因為審稿人注意到了這一點。他們說,看,在這篇論文中,你的主要結果沒有改變。你看到的所有變化都是次要和探索性的。但我們也承認你有90個標記,有20個變好了,而沒有變壞的,這大概是值得討論的。因此,這就是事情的微妙之處。而纖維的故事也是微妙的。這不是100個人,而是18個人。我是說,把他們分成六個小組。非常探索性。然而,這篇論文現在已經被引用了一千次。這是一篇非常有影響力的論文。我是說,我幾乎隨時有機會就會提到它。我認為幾篇論文已經如此徹底地改變了我的行為。我們也許應該談談每日六份的問題。你認為人們可以從幾勺泡菜或酸菜中受益嗎?順便說一句,必須是需要冷藏的那種食品。是的,因為你可以在商店找到許多像酸菜和泡菜這樣的東西——可能更多的是未冷藏的酸菜和醃菜。那樣對任何人都沒有好處,裡面沒有活體菌。而且它們通常會與糖搭配,並且在室溫下保存。我是鹽的粉絲。我喜歡鹽。我喝足夠的水。我的血壓偏低。所以我從鹽中受益。我有很多家庭成員,除非他們攝取足夠的鹽,否則會感覺有點頭暈。我想也許我們家族裡有些人偏低血壓。所以我是鹽的支持者。但你提出了一個好點子,對於高血壓的人,他們需要小心這一點。要注意這一點。因此,這項研究的一個有趣部分是,由於這是一個為期六週的維持階段,我們需要產生一個重大差異。所以如果有信號出現,你可不想錯過小信號。因此在我們的某些研究中,我們會稍微誇大。我們選擇完全素食,儘管我們不指望全世界都去素食。我們只是希望他們吃更多的植物。我們需要六份,因為他們之前只吃了一份。只要說,為什麼不把那個數量加倍到一份呢?這樣的話,哦,我們從一份不會產生代謝的擾動。我們去六份吧。有趣的是,研究結束四週後,這組18人最初幾乎不吃發酵食品,現在每天仍然吃三份。它們味道很好。我愛低糖的發酵食品。對於許多人來說,這些食品價格有點高。我很幸運能負擔得起,比如非常好的保加利亞或希臘優格。康普茶也可能很貴。我會說,因為許多聽眾的可支配收入範圍各異。但我必須指出,大多數加工食品其實相對昂貴,當你看看,比如你購買的拿鐵或類似的東西時。總之,人們喜歡他們的拿鐵。我不是要剝奪任何人的拿鐵。我會說,吃低糖的發酵食品,我每天都力圖做到。今天在我們的對話前你也吃了一些。我在那看到了。我大口吞下幾勺泡菜。我有時會在早餐時吃。我發現這讓我在消化的層面上,以及飯後腹部感覺很好,整體能量和免疫功能的水平也提升了。我已經很久沒有生病了。我還做了很多其他事情,但我在旅行時看到了自己健康的顯著改善。所以我有一個規則,就是當我旅行時,會加倍注意我的健康習慣。我團隊知道,當我們抵達一個城市時,我不會在餐廳吃飯。我會找一個全食超市,在我的房間裡吃生食。人們總是認為這很瘋狂,有點不合群。但我可以整個會議或一整週都感覺良好。我旅行時從不缺席健身鍛煉。我相信,當你在家時,有很多條件使得睡眠更容易。有些事情在你的控制範圍之外。因此,控制住可以控制的事情。
    無論如何,我喜愛低糖發酵食品的概念。謝謝你,也謝謝賈斯丁進行這項研究。賈斯丁和艾瑞卡實際上確實查看了那項關於飲食適合度的減重研究,發現六個月的微生物多樣性變化在十二個月後消失。他們使用的術語是「駐留」,我可能無法有效解釋。也就是說,如果你每天吃優格,那麼當然會有那種微生物因為你每天都吃它。但如果你停止吃,它的益處會在於那個微生物成功「駐留」在你的腸道,而不需要你再次食用,這並不總是如此。因此有時候你可能真的需要每天吃優格。更酷的是,比如糞便移植,如果你能找到某人採取那種微生物,且無論你吃什麼都能保留,那就更好了。這是這個領域仍在探索如何最有效地幫助人的另一個地方。我希望你們能進行一項關於低糖發酵食品攝取、微生物多樣性和心理健康抑鬱的研究。因為這裡每個人都知道,90%的血清素在你的腸道。你知道,腸道影響著神經傳導物質的水平。但我從未見過一項質量良好的研究。也許我只是沒有發現。關於你攝取一些低糖的泡菜,或喝一些康普茶和開菲爾,並且這樣做每天五到六份持續六周然後觀察抑鬱症狀的質量研究。我非常希望這項研究能夠完成。太棒了,我們總是在尋找新的想法。謝謝。我們會讓你成為共同研究者。好吧,或者我們有這個播客的慈善部門,資助科學方面的研究,通過我們的高級頻道來籌集捐款,我們可以私下討論。不過,克里斯多福,這真是太棒了。我承認我有點準備好面對素食主義和喜歡牛排的阿根廷人的衝突。但事實上,我要讚揚你在這個原本叫做營養的困難領域中,以驚人的優雅和奉獻精神探索人們如何能使自己更健康。從今天的討論中很清楚,你並不是要強迫人們接受素食主義,也沒有貶低他們的飲食選擇。你真正突顯了食物供應和這些系統性問題的困難,但你也指出了一些真實的潛在解決方案。我會努力廣泛宣傳所有這些解決方案,因為我同意這些。我要提到這個「蛋白質翻轉」的觀念,如果可以的話。植物基飲食必須退場,蛋白質翻轉即將來臨。我認為,人們不僅要考慮他們的卡路里攝取,還要考慮從原材料來源到他們與食物互動的方方面面。正如你美妙地強調過的,味道是至關重要的。所以,如果這次對話和其他延續出來的對話能讓人們以不同的方式與他們的食物互動,從而促進更健康的飲食,那就太好了。感謝你抽出繁忙的時間,來到這裡談論在我看來難以掌握的科學問題。我真的很享受這次討論,這非常有趣。我真的喜愛營養,雖然這真的很複雜,但其實不必這樣。如果能夠進行這樣的交流,並解釋其中的一些細微之處,其實可以達到比爭議更多的共識。實際上有很多我們還不知道的東西。因此,市場上可以有許多不同的飲食選擇。你應該找到最適合你的那一種。但我希望我們能幫助人們理解一些基本原則,這些原則是許多不會改變的基礎。營養是有一些基本原則的,許多人卻沒有遵循這些基礎,他們吃了太多糟糕的食物。因此,讓我們共同努力去追求健康、環保、美味的飲食。這真是個好主意。謝謝你,克里斯多福。很高興你能來。感謝你參加今天與克里斯多福·加德納博士的討論。如果你想了解更多關於加德納博士的工作,以及查找我們討論的各種資源的鏈接,請查看節目說明。如果你從這個播客中學到了東西,或者喜歡這個播客,請訂閱我們的YouTube頻道。這是一種零成本支持我們的絕佳方式。此外,請通過點擊Spotify和Apple的關注按鈕來跟隨我們的播客。在Spotify和Apple上,你還可以給我們留下最多五顆星的評價。現在你還可以在Spotify和Apple上給我們留言。請檢查今天節目一開始和中間提到的贊助商,那是支持這個播客的最佳方式。如果你有問題或對播客的內容、嘉賓或主題有評論,或者希望我考慮在Huberman Lab播客中討論的話題,請在YouTube的評論區留下這些意見。對於那些還不知道的人,我有一本新書即將出版。這是我第一本書,書名為《Protocols, an Operating Manual for the Human Body》(《協議:人體操作手冊》)。這是一本我花了五年以上的時間來創作的書,基於三十多年的研究和經驗。書中涵蓋了從睡眠到運動到壓力控制的協議,與專注和動力相關的協議。而且,當然,我提供了這些協議所需的科學依據。這本書現在可以在protocolsbook.com上預售。在那裡,你可以找到各種供應商的鏈接,選擇你最喜歡的那一家。再次提醒,這本書的書名是《Protocols, an Operating Manual for the Human Body》(《協議:人體操作手冊》)。如果你還沒有在社交媒體上關注我,我在所有社交媒體平台上都是Huberman Lab。所以在Instagram、X、Threads、Facebook和LinkedIn上都可以找到我。
    在所有這些平台上,我討論科學和與科學相關的工具,其中一些內容與Huberman Lab播客重疊,但大部分與Huberman Lab播客的信息是不同的。再次提醒,在所有社交媒體平台上都可以找到Huberman Lab。如果您還沒有訂閱我們的神經網絡通訊,神經網絡通訊是一份免費的每月通訊,涵蓋播客摘要以及我們所稱的協議,這些協議以一到三頁的PDF格式呈現,內容涉及如何優化您的睡眠、如何優化多巴胺、故意進行冷暴露等。我們有一個基礎健身計劃,涵蓋心血管訓練和抗阻訓練。所有這些內容都是完全免費的。您只需訪問HubermanLab.com,點擊右上角的菜單選項,向下滾動到通訊,然後輸入您的電子郵件。我應該強調,我們不會與任何人分享您的電子郵件。再次感謝您今天與我一起參加與克里斯托fer·加德納博士的討論。最後但同樣重要的是,感謝您對科學的興趣。

    My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.

    We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health.

    We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy.

    The episode offers data-supported advice for healthier eating.

    Read the episode show notes at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Eight Sleep: https://eightsleep.com/huberman

    Mateina: https://drinkmateina.com/huberman

    BetterHelp: https://betterhelp.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Levels: https://levelshealth.com/huberman

    Timestamps

    00:00:00 Christopher Gardner

    00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose

    00:11:02 Sponsors: Eight Sleep & Mateina

    00:13:49 Raw Milk, Lactose Intolerance

    00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease

    00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS

    00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products

    00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency

    00:50:10 Sponsors: AG1 & BetterHelp

    00:53:11 Industry Funding, National Institute of Health (NIH)

    00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study

    01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)

    01:17:14 Transforming American Diet; Taste, Health & Environment

    01:22:26 Sponsor: LMNT

    01:23:43 Food Preparation, Chefs, Improve School Food

    01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss

    01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations

    01:45:33 Protein & Storage

    01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability

    02:01:58 Sponsor: Levels

    02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt

    02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome

    02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake

    02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food

    02:45:32 Acknowledgements

    02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

  • Do you have moral ambition?

    AI transcript
    0:00:01 Sue Bird here.
    0:00:04 I am thrilled to announce I’m launching a brand new show,
    0:00:07 Bird’s Eye View, the definitive WNBA podcast.
    0:00:10 Every week, we’ll dig into the WNBA stories
    0:00:11 that actually matter with guest interviews,
    0:00:14 candid takes, and in-depth analysis from around the league.
    0:00:16 It’s a show I’ve wanted to make for a while,
    0:00:18 and I’m so excited it’s finally happening.
    0:00:20 Whether you’re new to the WNBA or a longtime fan,
    0:00:21 pull up.
    0:00:22 This show is for you.
    0:00:24 Bird’s Eye View is coming May 16th.
    0:00:25 Follow the show on YouTube
    0:00:27 or wherever you listen to your podcasts.
    0:00:33 Support for this show comes from ServiceNow,
    0:00:36 a company that helps people do more fulfilling work,
    0:00:38 the work they actually want to do.
    0:00:40 You know what people don’t want to do?
    0:00:41 Boring, busy work.
    0:00:44 But ServiceNow says that with their AI agents
    0:00:46 built into the ServiceNow platform,
    0:00:49 you can automate millions of repetitive tasks
    0:00:50 in every corner of a business.
    0:00:54 IT, HR, customer service, and more.
    0:00:57 And the company says that means your people
    0:00:59 can focus on the work that they want to do.
    0:01:02 That’s putting AI agents to work for people.
    0:01:03 It’s your turn.
    0:01:08 You can get started at servicenow.com slash AI dash agents.
    0:01:16 We’re told from a young age to achieve.
    0:01:17 Get good grades.
    0:01:19 Get into a good school.
    0:01:20 Get a good job.
    0:01:22 Be ambitious about earning a high salary
    0:01:24 or a high status position.
    0:01:28 Some of us love this endless climb.
    0:01:31 But lots of us, at least once in our lives,
    0:01:33 find ourselves asking,
    0:01:35 what’s the point of all this ambition?
    0:01:37 The fat salary or the fancy title?
    0:01:40 Aren’t those pretty meaningless measures of success?
    0:01:46 One proposed solution is to stop being ambitious
    0:01:48 and start being idealistic instead.
    0:01:51 You hear this from a lot of influencers.
    0:01:52 Follow your passion.
    0:01:54 Small is beautiful.
    0:01:57 The idea is that you should drop out of the capitalist rat race
    0:01:58 and do what you love.
    0:02:00 Yoga, maybe.
    0:02:01 Or watercolor painting.
    0:02:05 Even if it makes very little positive impact on the world.
    0:02:09 But what if instead of trying to be less ambitious,
    0:02:14 we try to be more ambitious about the things that really matter?
    0:02:16 Like helping others.
    0:02:19 In an era when there’s so much chaos, injustice,
    0:02:22 and frankly, a feeling of widespread despair,
    0:02:24 it’s worth asking.
    0:02:27 What would the world look like if we start measuring our success,
    0:02:29 not in terms of fame or fortune,
    0:02:32 but in terms of how much good we do?
    0:02:38 I’m Sigal Samuel, and this is The Gray Area.
    0:02:45 Today’s guest is historian and author Rutger Bregman.
    0:02:50 He’s probably best known for what he yelled at policymakers at Davos a few years ago.
    0:02:52 Taxes, taxes, taxes.
    0:02:55 He’s tried to get billionaires to pay their fair share in taxes,
    0:02:59 and he’s also argued for other policies that could make life better for everyone,
    0:03:02 like a universal basic income.
    0:03:07 Now, he’s written a new book called Moral Ambition,
    0:03:10 which urges us to stop wasting our talents on meaningless work
    0:03:13 and start trying to do more good for the world.
    0:03:17 He wants us to be both ambitious and idealistic,
    0:03:21 to devote ourselves to solving the world’s biggest problems,
    0:03:25 like malaria and pandemics and climate change.
    0:03:29 I invited Rutger on the show because I find his message inspiring.
    0:03:34 And, to be honest, I also have some questions about it.
    0:03:37 I want to dedicate myself to work that feels meaningful,
    0:03:41 but I’m not sure that work that helps the greatest number of people
    0:03:43 is the only way to do that.
    0:03:47 So in this conversation, we’ll explore all the different things
    0:03:48 that can make our lives feel meaningful
    0:03:52 and ask, are some objectively better than others?
    0:03:58 Hey, Rutger, welcome to the show.
    0:04:00 Thanks for having me. Good to see you.
    0:04:02 Your book is called Moral Ambition.
    0:04:05 Why should people be morally ambitious?
    0:04:10 My whole career, I’ve been fascinated with the waste of talent
    0:04:13 that is going on in modern economies.
    0:04:17 There’s this one study from two Dutch economists
    0:04:18 done a couple of years ago,
    0:04:23 and they estimate that around 25% of all workers
    0:04:27 think that their own job is socially meaningless,
    0:04:30 or at least doubt the value of their job.
    0:04:33 That is just insane to me.
    0:04:35 I mean, this is five times the unemployment rate.
    0:04:39 And we’re talking about people who have often excellent resumes,
    0:04:41 you know, who went to very nice universities.
    0:04:45 I’m going to Harvard tomorrow to speak to students there.
    0:04:47 And, well, it’s an interesting case in point.
    0:04:51 45% of Harvard graduates end up in consultancy or finance.
    0:04:54 Not saying all of that is totally socially useless,
    0:04:58 but I do wonder whether that is the best allocation of talent.
    0:05:01 And as you know, we face some pretty big,
    0:05:03 obvious problems out there,
    0:05:05 whether it’s, you know, the threat of the next pandemic
    0:05:07 that may be just around the corner.
    0:05:10 Terrible diseases like malaria and tuberculosis
    0:05:11 killing millions of people.
    0:05:15 The problem with democracy breaking down.
    0:05:17 I mean, the list goes on and on and on.
    0:05:20 And so I’ve always been frustrated
    0:05:23 by this enormous waste of talent.
    0:05:27 Now, I’m not saying that morality should suck up everything.
    0:05:29 I’m personally a pluralist.
    0:05:32 I think that there are many things that are important in life,
    0:05:34 you know, family, friends, music, art.
    0:05:37 And you don’t want to let morality dominate everything.
    0:05:40 But I think in a rich, well-rounded life,
    0:05:42 it does play an important role.
    0:05:44 And if we’re going to have a career anyway,
    0:05:46 we might as well do a lot of good with it.
    0:05:49 What about that question specifically about,
    0:05:51 you know, someone comes to you and says,
    0:05:52 I’m a third grade teacher.
    0:05:54 I’m a social worker.
    0:05:57 Am I not being morally ambitious enough?
    0:06:00 So half of the country already works
    0:06:02 in these so-called essential jobs.
    0:06:04 We discover that during the pandemic,
    0:06:07 that, you know, when some people go on strike,
    0:06:07 we’re in real trouble.
    0:06:10 So my point here is that half of the country
    0:06:12 doesn’t need a lecture from me
    0:06:14 about being morally ambitious.
    0:06:15 They’re already working in essential jobs.
    0:06:18 I’m indeed more interested in preaching
    0:06:20 to my own people,
    0:06:24 to honestly quite a few of my friends.
    0:06:26 We used to have big ideals and dreams
    0:06:28 when we were still in university.
    0:06:31 You know, we wrote these beautiful application essays
    0:06:33 about how we were going to fix
    0:06:35 tax avoidance and tax evasion,
    0:06:37 how we were going to tackle global hunger
    0:06:39 and work at the United Nations
    0:06:40 and look at us.
    0:06:41 What has happened?
    0:06:43 It’s pretty sad, isn’t it?
    0:06:45 Now we’re old and wrinkled and complacent.
    0:06:47 Yeah, yeah, yeah.
    0:06:50 Something has gone wrong, I would say.
    0:06:53 So that doesn’t mean that I don’t think
    0:06:54 anyone can be morally ambitious.
    0:06:57 Rosa Parks was a seamstress.
    0:06:59 Le Kualesa, you know,
    0:07:01 the great social revolutionary in Poland.
    0:07:04 He was an electrician.
    0:07:06 So, I mean, history is littered with examples
    0:07:08 of people who weren’t very privileged
    0:07:10 and still did a lot of good.
    0:07:13 But they don’t need a lecture from me, I think.
    0:07:16 I’m mainly talking to people
    0:07:18 who shouldn’t just check their privilege,
    0:07:21 but also use that privilege
    0:07:22 to make a massive difference.
    0:07:26 What role does personal passion play in that?
    0:07:27 You write in the book,
    0:07:29 don’t start out by asking,
    0:07:30 what’s my passion?
    0:07:32 Ask instead, how can I contribute most?
    0:07:34 And then choose the role that suits you best.
    0:07:35 Don’t forget,
    0:07:37 your talents are but a means to an end.
    0:07:39 Yeah, I think follow your passion
    0:07:41 is probably the worst career advice out there.
    0:07:44 We, at the School for Moral Ambition,
    0:07:45 an organization I co-founded,
    0:07:48 we deeply believe in the Gandalf-Frodo model
    0:07:49 of changing the world.
    0:07:51 So I always like to say that
    0:07:52 Frodo, you know,
    0:07:54 he didn’t follow his passion.
    0:07:55 Gandalf never asked him,
    0:07:57 oh, what’s your passion, Frodo?
    0:07:58 He said, look,
    0:08:00 this really needs to be done.
    0:08:01 This needs to be fixed.
    0:08:02 You got to throw the ring into the mountain.
    0:08:05 If Frodo would have followed his passion,
    0:08:08 he would have probably, you know,
    0:08:09 been a gardener,
    0:08:10 having a life, you know,
    0:08:11 full of second breakfasts,
    0:08:13 pretty comfortable in the Shire,
    0:08:15 and then the orcs would have turned up
    0:08:16 and murdered everyone he ever loved.
    0:08:19 So I think the point here is pretty simple.
    0:08:22 Find yourself some wise old wizard,
    0:08:23 a Gandalf.
    0:08:27 Figure out what are some of the most pressing issues
    0:08:28 that we face as a species
    0:08:29 and ask yourself,
    0:08:30 how can I make a difference?
    0:08:32 And then you will find out
    0:08:33 that you can become
    0:08:34 very passionate about it.
    0:08:37 It’s just don’t start
    0:08:39 with looking at your navel
    0:08:39 and thinking,
    0:08:41 oh, what is it for me?
    0:08:44 Just ask smart people out there
    0:08:45 and become passionate
    0:08:46 about what they say.
    0:08:47 So you’re saying,
    0:08:49 do the work first,
    0:08:51 trust that the passion will come later?
    0:08:52 Absolutely, yeah.
    0:08:54 And I’ve got a couple of examples
    0:08:55 of that in the book.
    0:08:59 One school I’ve got a whole chapter on
    0:09:01 is called Charity Entrepreneurship.
    0:09:03 They’ve since rebranded
    0:09:04 as Ambitious Impact,
    0:09:06 but it’s a school that I like to describe
    0:09:08 as the Hogwarts for do-gooders.
    0:09:10 So they recruit
    0:09:14 really driven entrepreneurial people
    0:09:15 who want to start
    0:09:17 a highly effective nonprofit.
    0:09:19 And they continuously
    0:09:21 research this question.
    0:09:22 It’s called prioritization research,
    0:09:23 thinking about,
    0:09:23 yeah,
    0:09:25 what are some of the most pressing issues
    0:09:25 we face?
    0:09:28 And then they find these founders
    0:09:29 of these nonprofits,
    0:09:31 and they basically match the founders
    0:09:32 not only with each other
    0:09:34 so that you have a co-founder,
    0:09:36 but also with these tasks, right?
    0:09:38 You basically get a mission.
    0:09:40 And one of the most successful charities
    0:09:41 they’ve launched
    0:09:41 is called
    0:09:43 the Lead Exposure Elimination Project.
    0:09:44 I believe you guys
    0:09:45 have also written about them.
    0:09:45 That’s right.
    0:09:47 one of the co-founders
    0:09:47 is Lucia Coulter.
    0:09:49 She used to be a doctor
    0:09:49 at the NHS.
    0:09:51 Loved her work.
    0:09:52 But at the same time,
    0:09:53 she was like,
    0:09:55 can’t I do more good, right?
    0:09:57 I’m currently working as a doctor
    0:09:58 in a very rich country,
    0:10:00 mostly treating patients
    0:10:02 who are already relatively old.
    0:10:03 It’s beautiful work,
    0:10:04 but I want to do more good.
    0:10:06 And you should talk to her now.
    0:10:06 I mean,
    0:10:08 she’s incredibly passionate
    0:10:09 about the work she does.
    0:10:10 OK, but so that’s a good example.
    0:10:11 So it’s not that
    0:10:13 she completely ditched
    0:10:14 what she was already doing
    0:10:16 and her existing passions, right?
    0:10:17 She found a way
    0:10:17 to take her passion
    0:10:19 for health care
    0:10:20 or for global health
    0:10:21 and sort of
    0:10:23 put it on a different scale,
    0:10:24 but still using
    0:10:26 her existing core passion
    0:10:27 and skill set.
    0:10:28 That’s a good point.
    0:10:31 Maybe we got to be passionate
    0:10:32 on a meta level,
    0:10:32 you know,
    0:10:34 about our higher level goals.
    0:10:36 You can be really passionate
    0:10:37 about making the world
    0:10:37 a better place,
    0:10:38 helping a lot of people,
    0:10:39 improving,
    0:10:40 global health,
    0:10:41 something like that.
    0:10:43 But it’s quite risky
    0:10:44 if you get too attached
    0:10:46 to a certain intervention
    0:10:47 or something like that.
    0:10:49 I think that’s a very sure way
    0:10:51 of massively limiting your impact.
    0:10:52 And you see it a lot, sadly.
    0:10:54 I’ve been walking around
    0:10:55 in the world of philanthropy
    0:10:56 for the past two years
    0:10:58 and it just drives me nuts
    0:11:00 how many of these rich people
    0:11:01 are all the time,
    0:11:02 you know,
    0:11:03 they’re gazing at their navel.
    0:11:03 And like,
    0:11:05 you don’t have to come up
    0:11:06 with the answer yourself.
    0:11:07 The research has already been done,
    0:11:08 right?
    0:11:12 Why do you have to be the one,
    0:11:12 you know,
    0:11:14 who needs to have this epiphany
    0:11:14 about,
    0:11:15 oh!
    0:11:16 Right.
    0:11:17 It’s the pandas
    0:11:18 in this specific region
    0:11:19 that really need our help.
    0:11:22 There are already Gandalfs
    0:11:22 and Dumbledores
    0:11:24 working on it for you,
    0:11:24 figuring it out.
    0:11:25 Exactly, exactly.
    0:11:27 And it takes a team
    0:11:28 to make a big difference.
    0:11:31 I think it can be
    0:11:32 quite liberating as well
    0:11:33 to not have to fight
    0:11:34 your passion anymore.
    0:11:35 I speak to quite a few
    0:11:38 teenagers and people
    0:11:39 in their 20s
    0:11:41 about what they should do
    0:11:41 with their career
    0:11:43 and a lot of them
    0:11:45 find a lot of relief
    0:11:46 in this message
    0:11:47 that they don’t have
    0:11:48 to find their passion.
    0:11:49 That there are other people
    0:11:50 out there
    0:11:51 who have a job
    0:11:52 for them to do, right?
    0:11:53 That they can just
    0:11:53 sign up for it.
    0:11:55 Interesting.
    0:11:56 In your book,
    0:11:59 there is one Venn diagram
    0:12:00 that caught my eye.
    0:12:01 It’s, you know,
    0:12:02 these three circles.
    0:12:04 The first is labeled sizable,
    0:12:06 the second is solvable,
    0:12:08 and the third is sorely overlooked.
    0:12:09 And in the middle
    0:12:10 where they all overlap,
    0:12:12 it says moral ambition.
    0:12:13 Explain that to me.
    0:12:14 What does that mean?
    0:12:15 Yeah, so this is
    0:12:16 the triple S framework
    0:12:17 of making the world
    0:12:18 a wildly better place.
    0:12:20 And it’s connected
    0:12:22 to this simple point
    0:12:23 that choosing the cause
    0:12:25 you work on
    0:12:26 is probably
    0:12:27 the most important question
    0:12:28 you’ve got to answer.
    0:12:29 And so,
    0:12:30 at the School for More Ambition,
    0:12:32 we work with this framework
    0:12:35 in selecting these causes.
    0:12:37 Take something like
    0:12:38 climate change, for example.
    0:12:39 Climate change is obviously
    0:12:41 a very sizable problem.
    0:12:41 It’s very big.
    0:12:44 Threatens a lot of people.
    0:12:46 It’s also very solvable, right?
    0:12:47 We know what we can do.
    0:12:49 We’ve got a huge toolbox,
    0:12:50 a lot of solutions out there
    0:12:51 that are waiting
    0:12:52 to be implemented.
    0:12:54 And then the question is,
    0:12:56 is it also sorely neglected?
    0:12:57 And the good news here
    0:12:59 is less and less so.
    0:12:59 You could ask yourself,
    0:13:01 what was the best time
    0:13:02 to be a climate activist?
    0:13:03 And the answer is not now.
    0:13:05 30 years ago.
    0:13:05 Exactly.
    0:13:06 That was the moment.
    0:13:08 So if you, again,
    0:13:09 want to maximize your impact,
    0:13:10 if you want to ask
    0:13:11 the morally ambitious question,
    0:13:12 then the question is,
    0:13:13 okay,
    0:13:15 what would the climate activists
    0:13:16 of the 70s
    0:13:17 have done today, right?
    0:13:19 Or what is the problem
    0:13:20 that’s currently
    0:13:20 where climate change
    0:13:22 was in the 1970s?
    0:13:23 You see what I mean?
    0:13:27 That is an entrepreneurial way
    0:13:29 of looking at doing good.
    0:13:31 You are really looking
    0:13:31 for the gap in the market.
    0:13:32 You could also do that
    0:13:34 within a cost area,
    0:13:34 by the way.
    0:13:36 So if you look at climate change,
    0:13:37 then you can think,
    0:13:38 okay,
    0:13:40 what is the part of the problem
    0:13:40 that is currently
    0:13:41 most neglected?
    0:13:42 Okay,
    0:13:43 so looking at the neglected
    0:13:44 or sorely overlooked,
    0:13:45 looking at the solvable
    0:13:47 and looking at the sizable.
    0:13:48 I do wonder about
    0:13:50 the sizable part of that.
    0:13:51 Does moral ambition
    0:13:53 always have to be about scale?
    0:13:55 Yeah,
    0:13:55 I think so.
    0:13:55 Yeah.
    0:13:56 Yeah.
    0:13:57 It’s about making
    0:13:58 the biggest possible impact.
    0:14:00 And if you can achieve
    0:14:01 your goals
    0:14:02 during your lifetime,
    0:14:02 then you’re probably
    0:14:04 not thinking big enough.
    0:14:05 Look,
    0:14:06 I’m not saying
    0:14:06 that everyone
    0:14:07 has to be morally ambitious
    0:14:08 or something like that.
    0:14:09 I’m not like
    0:14:11 preaching with my finger
    0:14:11 and saying,
    0:14:11 oh,
    0:14:12 if you don’t live
    0:14:13 this kind of life,
    0:14:14 you’re a bad person.
    0:14:15 I am saying,
    0:14:18 if you are ambitious anyway,
    0:14:19 you know,
    0:14:21 why not redirect that energy
    0:14:22 to do a lot of good?
    0:14:23 I think it will make your life
    0:14:24 much more meaningful.
    0:14:25 If you’re going to have
    0:14:26 a burnout anyway,
    0:14:27 you know,
    0:14:27 you might as well
    0:14:28 get that burnout
    0:14:30 while you help
    0:14:30 a lot of people,
    0:14:31 right?
    0:14:33 And the same is true
    0:14:34 for some people
    0:14:36 who are very idealistic
    0:14:36 but not very ambitious.
    0:14:37 Like,
    0:14:38 wouldn’t it be nice
    0:14:39 to actually achieve a lot?
    0:14:40 I mean,
    0:14:41 I personally come
    0:14:42 from the political left
    0:14:43 and,
    0:14:45 yeah,
    0:14:45 there’s this weird
    0:14:46 leftist obsession
    0:14:48 with being pure
    0:14:48 and irrelevant,
    0:14:50 right?
    0:14:52 Calling out a lot of people,
    0:14:53 winning the debate
    0:14:54 in the group chat,
    0:14:55 but not actually
    0:14:55 making a difference
    0:14:57 for the people you say
    0:14:57 you care so much about.
    0:14:58 I think that’s
    0:14:59 what you call in the book
    0:15:00 the noble loser,
    0:15:01 right?
    0:15:01 Yeah,
    0:15:01 yeah,
    0:15:02 yeah,
    0:15:02 yeah.
    0:15:04 But I guess
    0:15:04 what I’m wondering is,
    0:15:05 do you believe
    0:15:06 that there is sort of
    0:15:07 a moral imperative
    0:15:09 to do the most good
    0:15:10 you possibly can do
    0:15:11 to have the most impact,
    0:15:12 the most scale?
    0:15:14 Well,
    0:15:15 obviously at some point
    0:15:17 you’ve done enough.
    0:15:19 I talk about
    0:15:20 Thomas Clarkson,
    0:15:21 my favorite abolitionist.
    0:15:23 He was
    0:15:25 a British writer
    0:15:25 and activist
    0:15:28 and when he was 25
    0:15:29 he had this epiphany
    0:15:30 that slavery
    0:15:31 was probably
    0:15:31 the greatest moral
    0:15:33 atrocity of his time
    0:15:33 and he was like,
    0:15:34 you know what,
    0:15:34 maybe I can make
    0:15:35 a difference.
    0:15:36 Maybe I can
    0:15:38 spend my life
    0:15:39 fighting this
    0:15:40 horrible institution
    0:15:42 and that’s basically
    0:15:42 what he did.
    0:15:43 The first seven years
    0:15:44 he traveled across
    0:15:45 the United Kingdom
    0:15:46 35,000 miles
    0:15:47 spreading his abolitionist
    0:15:48 propaganda everywhere
    0:15:49 and then
    0:15:50 he had a total
    0:15:51 nervous breakdown.
    0:15:53 Utter burnout.
    0:15:53 He couldn’t walk
    0:15:54 the stairs anymore.
    0:15:55 He couldn’t speak.
    0:15:56 He started sweating
    0:15:57 profusely whenever
    0:15:59 he wanted to say something
    0:16:00 and I read that
    0:16:00 in his memoirs
    0:16:01 and I was like,
    0:16:02 Thomas, Thomas, Thomas.
    0:16:04 Remember your
    0:16:05 breathing exercises.
    0:16:05 You can take things
    0:16:06 too far.
    0:16:07 Now, the reason I say
    0:16:08 that only at the end
    0:16:08 of the book
    0:16:10 because, you know,
    0:16:11 most of us first
    0:16:12 deserve a kick in the butt.
    0:16:13 So, yeah,
    0:16:14 there are some
    0:16:15 do-gooders out there.
    0:16:17 I think they, you know,
    0:16:18 take morality
    0:16:19 a little bit too seriously.
    0:16:20 As I said,
    0:16:22 I’m personally a pluralist.
    0:16:22 I’m a father
    0:16:23 of two young children.
    0:16:24 I think they’re
    0:16:25 way more important
    0:16:26 than, you know,
    0:16:27 my career.
    0:16:29 But I am
    0:16:31 pretty ambitious, right?
    0:16:32 I do want to make
    0:16:33 a mark on this world
    0:16:34 and I think there are
    0:16:35 a lot of people out there.
    0:16:36 We are all,
    0:16:37 or most of us,
    0:16:38 are scared to death.
    0:16:40 And what do you want
    0:16:41 to look back on
    0:16:42 when you lie on your deathbed?
    0:16:44 All the PowerPoints,
    0:16:44 you know,
    0:16:46 you hated to make
    0:16:47 or all the reports
    0:16:48 you wrote
    0:16:48 that no one ever
    0:16:49 wanted to read,
    0:16:50 all the products
    0:16:51 that you didn’t believe in
    0:16:52 that you still spend
    0:16:53 a lifetime selling?
    0:16:54 Seems pretty sad to me.
    0:16:56 I think this is touching
    0:16:57 on something really honest,
    0:16:58 which is that
    0:16:59 I think a lot of
    0:17:01 the desire
    0:17:02 for this sort of
    0:17:03 big impact
    0:17:04 may actually come
    0:17:05 from our fear
    0:17:07 of our own mortality
    0:17:08 and this desire
    0:17:09 to leave a legacy
    0:17:10 that will outlast us
    0:17:11 so that we feel like
    0:17:11 in some sense
    0:17:12 it actually mattered
    0:17:13 that we lived it all.
    0:17:15 And I remember
    0:17:17 dealing with this myself.
    0:17:20 I’m a journalist now
    0:17:20 but before that
    0:17:21 I was a novelist
    0:17:23 and I didn’t care
    0:17:25 how many people
    0:17:26 my work impacted, right?
    0:17:27 It was for me
    0:17:28 really not about scale.
    0:17:29 My feeling was,
    0:17:30 look, if my novel
    0:17:31 deeply moves
    0:17:32 just one reader
    0:17:34 and helps them feel
    0:17:35 less alone in the world,
    0:17:36 helps them feel
    0:17:36 more understood,
    0:17:38 I will be happy.
    0:17:40 So I guess
    0:17:42 my question for you
    0:17:42 as someone who has
    0:17:43 personally struggled
    0:17:44 with this issue of scale
    0:17:45 is, you know,
    0:17:46 are you telling me
    0:17:47 I shouldn’t be happy
    0:17:47 with that?
    0:17:49 The title of chapter one
    0:17:50 in your book
    0:17:50 is literally
    0:17:52 no, you’re not fine
    0:17:52 just the way you are.
    0:17:55 So I think
    0:17:56 there is absolutely
    0:17:57 a place for
    0:17:59 as the French say
    0:18:00 art pour l’art,
    0:18:01 right?
    0:18:03 It’s just music
    0:18:04 or art
    0:18:04 for the sake
    0:18:05 of art itself.
    0:18:07 I don’t want to,
    0:18:07 you know,
    0:18:09 let everything succumb
    0:18:09 to kind of
    0:18:12 utilitarian calculus.
    0:18:14 I think
    0:18:15 it’s better
    0:18:16 to help a lot of people
    0:18:17 than just a few people
    0:18:17 people.
    0:18:20 So, and as I said,
    0:18:21 in any rich life,
    0:18:22 morality does play
    0:18:23 a big role.
    0:18:25 I wouldn’t want
    0:18:26 to live in a society
    0:18:26 where everyone
    0:18:27 is like Thomas Clarkson,
    0:18:27 you know,
    0:18:28 running around
    0:18:29 on his horseback
    0:18:31 doing morally
    0:18:31 ambitious work.
    0:18:33 But on the margins,
    0:18:35 I think in the world
    0:18:35 today,
    0:18:36 we need a lot
    0:18:37 more ambition.
    0:18:38 We need much more
    0:18:39 moral ambition
    0:18:39 than we currently have.
    0:18:41 Yeah, I mean,
    0:18:41 I personally
    0:18:42 would not want
    0:18:42 to end up
    0:18:42 in a world
    0:18:43 where everyone
    0:18:44 is so focused
    0:18:45 on moral ambition
    0:18:46 and scale
    0:18:46 that we,
    0:18:47 like,
    0:18:47 that no one
    0:18:48 ever writes a novel
    0:18:49 because they worry
    0:18:49 it won’t impact
    0:18:50 enough people.
    0:18:51 You know,
    0:18:52 when I was reading
    0:18:52 your book,
    0:18:53 I kept thinking
    0:18:54 of the philosopher
    0:18:55 Susan Wolfe,
    0:18:57 who has this great
    0:18:57 essay called
    0:18:58 Moral Saints,
    0:18:58 and I know you
    0:18:59 mention it
    0:19:00 in a footnote,
    0:19:00 but I think her ideas
    0:19:01 are very,
    0:19:01 very important
    0:19:02 in this context,
    0:19:02 so I want
    0:19:03 to talk about them.
    0:19:05 Wolfe,
    0:19:05 in that essay
    0:19:06 Moral Saints,
    0:19:07 she says,
    0:19:08 if the moral saint
    0:19:10 is devoting all his time
    0:19:10 to feeding the hungry
    0:19:11 or healing the sick
    0:19:12 or raising money
    0:19:13 for Oxfam,
    0:19:14 then necessarily
    0:19:15 he is not reading
    0:19:15 Victorian novels,
    0:19:17 playing the oboe,
    0:19:18 or improving his backhand.
    0:19:19 A life in which
    0:19:20 none of these possible
    0:19:22 aspects of character
    0:19:22 are developed
    0:19:23 may seem to be
    0:19:24 a life strangely barren.
    0:19:27 Quite an elitist idea
    0:19:28 of how to spend
    0:19:29 your life,
    0:19:29 by the way,
    0:19:30 reading a novel
    0:19:31 and improving
    0:19:32 your backhand,
    0:19:33 or maybe just
    0:19:34 watching Netflix all day.
    0:19:35 Fair, fair,
    0:19:36 but you could
    0:19:36 swap that out
    0:19:38 with reading
    0:19:39 your favorite book
    0:19:42 and any hobby,
    0:19:43 playing soccer,
    0:19:44 whatever it might be.
    0:19:45 But basically
    0:19:46 what she’s saying
    0:19:47 is if you try
    0:19:47 to make all
    0:19:48 of your actions
    0:19:49 as morally good
    0:19:49 as possible,
    0:19:50 you kind of end up
    0:19:51 living a life
    0:19:52 that’s bereft
    0:19:52 of hobbies
    0:19:54 or relationships
    0:19:55 or all the other
    0:19:55 experiences
    0:19:56 that make life meaningful.
    0:19:58 Talk a little more
    0:19:59 about how you square
    0:19:59 that with your urge
    0:20:00 to be morally ambitious.
    0:20:02 There is some tension,
    0:20:03 but I think
    0:20:04 that tension
    0:20:04 is mainly felt
    0:20:05 by philosophers
    0:20:06 for some reason
    0:20:08 and not really
    0:20:09 by me
    0:20:10 or, I don’t know,
    0:20:12 a lot of normies.
    0:20:14 It’s just,
    0:20:17 as I said,
    0:20:17 for me,
    0:20:18 it’s super obvious
    0:20:19 that life is about
    0:20:19 many things,
    0:20:20 including improving
    0:20:22 your backhand.
    0:20:23 I’m not saying
    0:20:24 that people aren’t
    0:20:25 allowed to play
    0:20:26 tennis anymore,
    0:20:27 but we spend,
    0:20:28 what is it,
    0:20:30 2,000 work weeks
    0:20:30 in our career,
    0:20:32 10,000 working days,
    0:20:33 80,000 hours.
    0:20:34 That’s a lot of time
    0:20:36 still left at the job.
    0:20:37 And as I said,
    0:20:38 25% of people
    0:20:39 currently consider
    0:20:40 their own job
    0:20:41 socially meaningless.
    0:20:42 And a lot of
    0:20:43 our so-called
    0:20:44 best and brightest
    0:20:45 are stuck in those jobs.
    0:20:46 So,
    0:20:47 I don’t know.
    0:20:49 We are living
    0:20:49 in a world
    0:20:50 where a huge amount
    0:20:50 of people
    0:20:51 have a career
    0:20:52 that they consider
    0:20:52 socially meaningless
    0:20:53 and then they spend
    0:20:54 the rest of their time
    0:20:56 swiping TikTok.
    0:20:58 That’s the reality,
    0:20:59 right?
    0:21:01 I really don’t think
    0:21:03 that there’s a big danger
    0:21:03 of, you know,
    0:21:05 people reading my book
    0:21:05 and, you know,
    0:21:07 moving all the way
    0:21:08 in the other direction.
    0:21:09 And that’s a problem
    0:21:09 I would honestly
    0:21:10 like to have.
    0:21:11 So,
    0:21:11 you’re saying,
    0:21:11 like,
    0:21:12 we’re currently
    0:21:14 very far away
    0:21:14 from this problem
    0:21:15 of, like,
    0:21:15 everyone going
    0:21:16 full tilt
    0:21:17 on moral ambition
    0:21:18 and ignoring
    0:21:19 everything else in life.
    0:21:20 There’s only one
    0:21:21 community I know of
    0:21:22 where this has
    0:21:23 become a problem
    0:21:24 and, as you know,
    0:21:25 it’s the effective
    0:21:26 altruism community.
    0:21:28 In a way,
    0:21:29 moral ambition
    0:21:30 could be seen
    0:21:31 as effective
    0:21:32 altruism for normies.
    0:21:34 Okay,
    0:21:34 I definitely,
    0:21:35 I definitely want
    0:21:36 to get to that,
    0:21:36 but I’m going
    0:21:36 to put a pin
    0:21:37 in that for a moment
    0:21:39 because I just want
    0:21:41 to take the flip side
    0:21:41 of what you were
    0:21:42 just saying.
    0:21:42 You’re saying,
    0:21:43 like,
    0:21:43 okay,
    0:21:45 I’m not really
    0:21:46 concerned,
    0:21:46 Seagal,
    0:21:47 that we’re,
    0:21:47 like,
    0:21:48 edging into this world
    0:21:48 where everyone
    0:21:49 is so focused
    0:21:50 on moral ambition.
    0:21:53 But how
    0:21:54 do you then
    0:21:55 actually know
    0:21:56 when it’s enough?
    0:21:57 I think you used
    0:21:57 the phrase earlier,
    0:21:58 like,
    0:21:58 at some point
    0:21:59 it’s enough,
    0:21:59 you know?
    0:22:01 And I think,
    0:22:01 you know,
    0:22:03 you write in the epilogue
    0:22:04 of the book,
    0:22:05 morality plays a big role
    0:22:06 in a rich and full life,
    0:22:07 but it’s not everything.
    0:22:08 And if your inner fire
    0:22:09 burns bright,
    0:22:10 no need to stoke it hotter.
    0:22:12 But to me,
    0:22:12 that is pretty,
    0:22:12 like,
    0:22:13 fuzzy sounding.
    0:22:14 How can I know
    0:22:15 what’s enough
    0:22:17 and avoid pushing
    0:22:17 so far
    0:22:18 that moral ambition
    0:22:20 does take over my life?
    0:22:21 That does happen
    0:22:21 to some people.
    0:22:24 So how can I concretely know,
    0:22:24 like,
    0:22:24 Seagal,
    0:22:25 you’ve done enough.
    0:22:26 Chill.
    0:22:27 Well,
    0:22:28 it depends
    0:22:30 on how far
    0:22:30 you want to
    0:22:31 push yourself.
    0:22:33 Look,
    0:22:34 there are no
    0:22:35 easy answers here.
    0:22:37 I think that at some point
    0:22:38 when you really start
    0:22:41 to suffer
    0:22:42 from your moral ambition,
    0:22:43 that’s not where
    0:22:45 I would want you
    0:22:46 to end up.
    0:22:48 I think you should be fueled
    0:22:49 for 80%
    0:22:50 by enthusiasm
    0:22:52 and for maybe 20%
    0:22:53 by feelings of guilt
    0:22:53 and shame.
    0:22:55 So a little bit
    0:22:56 of guilt and shame
    0:22:56 in the mix,
    0:22:57 that’s fine.
    0:22:59 It’s actually how,
    0:23:00 you know,
    0:23:01 this journey started
    0:23:01 for me.
    0:23:02 You know,
    0:23:03 I published
    0:23:04 this previous book,
    0:23:05 Humankind,
    0:23:06 made quite a lot
    0:23:07 of money on it,
    0:23:07 honestly,
    0:23:08 which I never
    0:23:09 would have expected.
    0:23:10 I always thought
    0:23:11 that it would be
    0:23:12 a broke history teacher
    0:23:13 or something like that.
    0:23:15 And yeah,
    0:23:16 that gave me
    0:23:17 a feeling of responsibility
    0:23:18 like,
    0:23:18 huh,
    0:23:19 what does this mean?
    0:23:20 I actually need
    0:23:21 to do something.
    0:23:23 And I also felt
    0:23:23 a little bit ashamed
    0:23:25 for spending a decade
    0:23:26 in what I like to describe
    0:23:28 as the awareness industry.
    0:23:28 You know,
    0:23:29 I’d been
    0:23:32 saying a lot
    0:23:32 about all the things
    0:23:33 that need to happen
    0:23:33 in the world.
    0:23:34 A lot of people
    0:23:34 would know me
    0:23:35 for shouting
    0:23:35 taxes,
    0:23:36 taxes,
    0:23:37 taxes at Davos,
    0:23:37 right?
    0:23:37 Yep.
    0:23:39 And I was a bit
    0:23:41 fed up with myself,
    0:23:41 honestly,
    0:23:43 for standing
    0:23:44 on the sidelines.
    0:23:45 To me,
    0:23:46 what this is indicating
    0:23:46 is like,
    0:23:47 there’s some element
    0:23:48 of subjectivity here,
    0:23:48 right?
    0:23:49 Like the question
    0:23:50 of what percentage
    0:23:51 of my life
    0:23:52 should be focused
    0:23:53 on moral ambition
    0:23:53 and what should be
    0:23:55 like playing the oboe
    0:23:56 or like whatever,
    0:23:57 making watercolor paintings.
    0:23:58 To some degree,
    0:23:59 you’re deciding
    0:23:59 how much
    0:24:00 you want to push yourself,
    0:24:01 how much
    0:24:02 you’re okay
    0:24:03 with having
    0:24:03 some suffering
    0:24:04 in your life
    0:24:04 to achieve
    0:24:05 a greater goal,
    0:24:06 how much you’re like…
    0:24:08 Can I push back
    0:24:08 a little bit?
    0:24:09 Yeah, please.
    0:24:10 I think the question
    0:24:12 itself sort of presumes
    0:24:13 that doing a lot
    0:24:13 of good
    0:24:14 or making a lot
    0:24:15 of impact
    0:24:16 is not going
    0:24:17 to be a nice
    0:24:18 experience or something
    0:24:18 like that,
    0:24:20 that pushing harder
    0:24:22 will always involve
    0:24:23 more sacrifices.
    0:24:24 But if you talk
    0:24:24 to a lot
    0:24:25 of entrepreneurs,
    0:24:26 they find a lot
    0:24:27 of joy
    0:24:28 in thinking big.
    0:24:29 They find a lot
    0:24:30 of joy
    0:24:31 in climbing the ladder.
    0:24:33 It’s what I always
    0:24:34 experienced in my career.
    0:24:35 I love becoming
    0:24:36 a member
    0:24:37 of a student society
    0:24:38 in Utrecht
    0:24:38 in the Netherlands
    0:24:39 where I grew up
    0:24:41 because I felt
    0:24:42 so dumb
    0:24:43 compared to all
    0:24:43 these older students.
    0:24:44 And I was like,
    0:24:45 this is awesome.
    0:24:45 I want to learn
    0:24:46 about philosophy
    0:24:47 and anthropology
    0:24:48 and history.
    0:24:49 And again,
    0:24:49 when I started
    0:24:49 my career
    0:24:50 as a journalist
    0:24:52 at the Volkskrantz,
    0:24:52 which is sort of
    0:24:53 the Guardian
    0:24:55 or, well,
    0:24:55 I guess the New York Times
    0:24:56 at the Netherlands,
    0:24:57 I just love being
    0:24:59 the youngest journalist
    0:25:01 there and learning
    0:25:02 from my older colleagues.
    0:25:04 And when I started
    0:25:06 as a writer,
    0:25:07 I had these big dreams
    0:25:08 about, you know,
    0:25:09 I want to write a book
    0:25:10 that will speak
    0:25:11 to millions of people
    0:25:12 about the big questions
    0:25:12 of history,
    0:25:13 like why have we
    0:25:14 conquered the globe?
    0:25:16 What makes humans special?
    0:25:19 And then as I did that,
    0:25:19 you know,
    0:25:21 I was in my early 30s,
    0:25:22 I was, yeah,
    0:25:23 a bit bored
    0:25:24 and looking for the next
    0:25:24 ladder to climb.
    0:25:27 So for me,
    0:25:29 climbing a new ladder
    0:25:30 has mostly been
    0:25:31 about excitement
    0:25:33 and enthusiasm.
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    0:28:12 Harvey Weinstein
    0:28:13 is back in court
    0:28:14 this week.
    0:28:15 An appeals court
    0:28:16 overturned his
    0:28:16 2020 conviction
    0:28:17 in New York
    0:28:18 saying he hadn’t
    0:28:19 gotten a fair trial
    0:28:21 and so his accusers
    0:28:22 must now testify again.
    0:28:25 Weinstein has always
    0:28:26 had very good lawyers,
    0:28:27 but the court
    0:28:28 of public opinion
    0:28:29 was against him.
    0:28:30 Until now,
    0:28:31 it seems.
    0:28:32 After looking over
    0:28:32 this case,
    0:28:32 I’ve concluded
    0:28:33 that Harvey Weinstein
    0:28:34 was wrongfully convicted
    0:28:35 and was basically
    0:28:35 just hung on
    0:28:36 the Me Too thing.
    0:28:37 The commentator
    0:28:38 Candace Owens,
    0:28:38 who has previously
    0:28:39 defended Kanye
    0:28:40 and Andrew Tate.
    0:28:41 Andrew Tate
    0:28:42 and his brother
    0:28:43 were actually a response
    0:28:45 to a misandrist culture.
    0:28:46 Women that hated men.
    0:28:47 Before Andrew Tate,
    0:28:48 there was Lena Dunham.
    0:28:49 Has taken up
    0:28:50 Weinstein’s cause
    0:28:51 and it seems to be
    0:28:53 gaining her followers.
    0:28:54 Coming up on Today Explained,
    0:28:56 when Candace met Harvey.
    0:28:56 When Candace met Harvey.
    0:29:26 Let’s talk about
    0:29:27 the effective altruism
    0:29:28 piece of this.
    0:29:28 Some of our listeners
    0:29:29 may have heard of it,
    0:29:31 but for those who haven’t,
    0:29:31 it’s a movement
    0:29:32 that’s all about
    0:29:33 using reason
    0:29:34 and evidence
    0:29:34 and data
    0:29:35 to do as much
    0:29:36 good as possible.
    0:29:37 I will say
    0:29:39 I’m not an effective altruist,
    0:29:40 but I am a journalist
    0:29:41 who has reported
    0:29:42 a lot on EA
    0:29:43 because I work
    0:29:44 for Vox’s
    0:29:45 Future Perfect section,
    0:29:46 which was sort of
    0:29:47 loosely inspired
    0:29:48 by EA
    0:29:50 in its early days.
    0:29:52 So I am curious
    0:29:53 where you stand on this.
    0:29:54 You talk about
    0:29:55 effective altruism
    0:29:55 in the book
    0:29:56 and you do echo
    0:29:58 a lot of its core ideas,
    0:29:59 like this idea
    0:29:59 that you shouldn’t
    0:30:00 just be trying
    0:30:00 to do good,
    0:30:01 you should try to do
    0:30:03 the most good possible.
    0:30:05 So is being morally ambitious
    0:30:06 different from being
    0:30:07 an effective altruist?
    0:30:09 Yeah, so I wouldn’t say
    0:30:10 the most good.
    0:30:11 I was like,
    0:30:12 you should do
    0:30:12 a lot of good.
    0:30:14 Okay, okay.
    0:30:14 Which is different, right?
    0:30:15 That’s not about
    0:30:16 being perfect,
    0:30:17 but just about
    0:30:18 being ambitious.
    0:30:20 So in the book,
    0:30:21 I study a lot of movements
    0:30:22 that I admire.
    0:30:23 As you know,
    0:30:24 I write extensively
    0:30:25 about the abolitionists,
    0:30:26 about the suffragettes,
    0:30:28 about the civil right
    0:30:28 campaigners,
    0:30:30 about extraordinary people
    0:30:31 like Rosa Parks,
    0:30:32 who was such a
    0:30:33 strategic visionary.
    0:30:33 A lot of people
    0:30:34 remember her
    0:30:35 as this,
    0:30:36 you know,
    0:30:37 quiet seamstress,
    0:30:38 but she was actually
    0:30:39 a highly experienced
    0:30:39 activist,
    0:30:43 and they really planned
    0:30:45 this whole Montgomery bus boycott.
    0:30:46 It didn’t just happen.
    0:30:47 I talk about
    0:30:48 the animal rights movement.
    0:30:49 I talk about
    0:30:50 Ralph Nader
    0:30:52 and the extraordinary
    0:30:53 Nader’s Raider movement
    0:30:54 in the 60s and the 70s,
    0:30:55 when Ralph Nader
    0:30:56 was able to recruit
    0:30:58 a lot of really talented
    0:31:00 young Ivy League graduates
    0:31:00 and convince them
    0:31:01 to not work
    0:31:03 for boring law firms,
    0:31:03 but instead
    0:31:04 go to Washington
    0:31:06 and influence legislation.
    0:31:07 There’s one historian
    0:31:08 who estimates
    0:31:08 that they’ve influenced,
    0:31:09 what is it,
    0:31:11 25 pieces of federal legislation.
    0:31:12 So anyway,
    0:31:13 the book is a whole collection
    0:31:14 of studies of movements
    0:31:15 that I admire,
    0:31:16 and indeed,
    0:31:17 effective altruism
    0:31:18 is also one of those
    0:31:19 movements that I admire
    0:31:19 quite a bit.
    0:31:20 I think there’s a lot
    0:31:21 we can learn from them,
    0:31:22 and there are also
    0:31:23 quite a few things
    0:31:24 that I don’t really like
    0:31:25 about them.
    0:31:28 So the main thing
    0:31:29 I think indeed
    0:31:30 what I really like
    0:31:31 about them
    0:31:31 is their
    0:31:33 moral seriousness.
    0:31:35 As I said,
    0:31:36 I come from the political left,
    0:31:37 and if there’s one thing
    0:31:39 that’s often quite annoying
    0:31:40 about lefties
    0:31:40 is that they
    0:31:41 preach a lot,
    0:31:42 but they
    0:31:43 do little.
    0:31:44 For example,
    0:31:45 this simple thing
    0:31:46 about donating
    0:31:47 to charity,
    0:31:49 I think it’s
    0:31:49 pretty easy
    0:31:50 to make the case
    0:31:50 that
    0:31:52 that is one of the most
    0:31:53 effective things
    0:31:54 you can do,
    0:31:55 but then
    0:31:56 very few
    0:31:56 of my
    0:31:57 progressive
    0:31:58 leftist friends
    0:31:58 donate
    0:32:00 anything.
    0:32:01 So I really
    0:32:02 like that
    0:32:03 moral seriousness
    0:32:04 of EAs.
    0:32:05 You know,
    0:32:05 you go to conferences
    0:32:07 and you will meet
    0:32:07 quite a few people
    0:32:08 who have donated
    0:32:09 kidneys to
    0:32:11 random strangers,
    0:32:12 which is
    0:32:13 pretty impressive.
    0:32:14 I’m sorry to say
    0:32:15 that I still have
    0:32:16 both of my kidneys.
    0:32:18 My condolences.
    0:32:18 And I’m quite attached to them.
    0:32:21 But yeah,
    0:32:22 I admire the people
    0:32:24 who really
    0:32:24 practice what
    0:32:25 they preach.
    0:32:28 I guess the main
    0:32:30 thing I dislike
    0:32:31 is probably
    0:32:32 what we already
    0:32:33 talked about.
    0:32:33 Like,
    0:32:34 where does the
    0:32:35 motivation come from?
    0:32:38 One of the
    0:32:39 founding fathers
    0:32:40 of effective
    0:32:40 altruism was
    0:32:41 the philosopher
    0:32:42 Peter Singer,
    0:32:42 obviously,
    0:32:43 also one of the
    0:32:44 founding fathers
    0:32:44 of the mother
    0:32:45 animal rights
    0:32:45 movement.
    0:32:46 And everyone
    0:32:47 knows him for
    0:32:47 this,
    0:32:49 you know,
    0:32:50 that thought
    0:32:51 experiment of
    0:32:51 the child
    0:32:52 drowning in the
    0:32:53 shallow pond.
    0:32:55 I’m pretty sure
    0:32:55 that he must be
    0:32:56 really fed up
    0:32:58 with talking about
    0:32:59 that thought
    0:33:00 experiment because
    0:33:01 like,
    0:33:01 I am already
    0:33:02 fed up talking
    0:33:03 about it and
    0:33:03 it’s not even
    0:33:04 my thought
    0:33:04 experiment.
    0:33:05 Right.
    0:33:05 So that’s the
    0:33:06 thought experiment
    0:33:07 where Peter Singer
    0:33:08 says,
    0:33:09 look,
    0:33:09 if you are
    0:33:10 walking to work
    0:33:10 and you see
    0:33:11 a little kid
    0:33:12 drowning in a
    0:33:12 shallow pond,
    0:33:13 you know you
    0:33:14 could save this
    0:33:14 kid.
    0:33:15 Your life will
    0:33:15 be in no danger.
    0:33:16 It’s shallow,
    0:33:18 but you will
    0:33:19 ruin your expensive
    0:33:19 suit or you will
    0:33:20 muddy your shoes
    0:33:21 should you do it.
    0:33:21 And it’s
    0:33:22 supposed to
    0:33:22 be like,
    0:33:22 yes,
    0:33:23 obviously you
    0:33:24 should do it.
    0:33:25 And well,
    0:33:26 by comparison,
    0:33:26 you know,
    0:33:27 by analogy,
    0:33:28 we have money.
    0:33:29 It could easily
    0:33:30 save the lives
    0:33:30 of people in
    0:33:31 developing countries.
    0:33:33 So you should
    0:33:34 donate it.
    0:33:34 Yeah.
    0:33:35 Thank you so much
    0:33:36 for helping me
    0:33:36 out with that one.
    0:33:37 Anyway,
    0:33:39 I never really
    0:33:39 liked the thought
    0:33:41 experiment because
    0:33:41 it always felt
    0:33:43 like a form of
    0:33:44 moral blackmail to
    0:33:44 me.
    0:33:45 And now I’m
    0:33:46 suddenly supposed
    0:33:47 to see drowning
    0:33:47 children everywhere
    0:33:48 and like,
    0:33:48 oh,
    0:33:49 this microphone,
    0:33:50 it was too
    0:33:50 expensive.
    0:33:51 Could have
    0:33:51 donated that
    0:33:52 to, I don’t
    0:33:52 know,
    0:33:53 a charity in
    0:33:54 Malawi or,
    0:33:55 you know,
    0:33:55 I just had a
    0:33:56 sandwich and,
    0:33:57 you know,
    0:33:59 the peanut butter
    0:33:59 on it was also
    0:34:00 too expensive.
    0:34:01 It’s like a
    0:34:02 totally inhuman
    0:34:03 way of, I
    0:34:03 don’t know,
    0:34:04 looking at life.
    0:34:05 It just doesn’t
    0:34:05 resonate with me
    0:34:06 at all.
    0:34:07 But there are
    0:34:07 quite a few
    0:34:08 people who
    0:34:10 instantly thought,
    0:34:11 yes,
    0:34:11 that is true.
    0:34:12 they discovered,
    0:34:12 hey,
    0:34:13 wait a minute,
    0:34:13 I’m not
    0:34:13 alone.
    0:34:15 Let’s build a
    0:34:15 movement together.
    0:34:17 And I really
    0:34:17 like that.
    0:34:18 For me,
    0:34:19 the historical
    0:34:21 comparison is
    0:34:22 the Quakers,
    0:34:23 the early
    0:34:24 abolitionists,
    0:34:25 who were very
    0:34:26 weird as well.
    0:34:27 It was like
    0:34:28 this small
    0:34:29 Protestant sect
    0:34:30 of people who
    0:34:31 deeply believed
    0:34:31 in equality.
    0:34:32 They were some
    0:34:33 of the first
    0:34:34 who allowed
    0:34:35 women to
    0:34:36 also preach
    0:34:36 in their
    0:34:37 meeting houses.
    0:34:38 They would
    0:34:39 never take an
    0:34:40 oath because
    0:34:40 they were like,
    0:34:41 yeah,
    0:34:41 we always
    0:34:42 speak the
    0:34:42 truth,
    0:34:42 so why
    0:34:42 would we
    0:34:43 take an
    0:34:43 oath?
    0:34:44 Anyway,
    0:34:44 they were
    0:34:45 seen as
    0:34:45 very weird
    0:34:48 and quite
    0:34:48 amazing as
    0:34:49 well.
    0:34:49 The
    0:34:50 abolitionism
    0:34:50 sort of
    0:34:51 started as
    0:34:52 a Quaker
    0:34:52 startup.
    0:34:53 So that’s
    0:34:54 also how
    0:34:54 I see
    0:34:55 EA,
    0:34:56 as very
    0:34:56 weird,
    0:34:57 but pretty
    0:34:58 impressive.
    0:35:01 And I
    0:35:01 think a lot
    0:35:02 of people in
    0:35:02 there have
    0:35:02 done a lot
    0:35:03 of good
    0:35:03 work,
    0:35:04 even though
    0:35:05 I’d never
    0:35:06 joined the
    0:35:06 church.
    0:35:08 It’s not
    0:35:08 for me.
    0:35:09 And there are
    0:35:10 some obvious
    0:35:12 downsides to
    0:35:13 the ideology
    0:35:14 as well.
    0:35:15 Let’s pick
    0:35:15 up on that
    0:35:16 weirdness bit,
    0:35:16 right?
    0:35:17 So in
    0:35:17 your book,
    0:35:18 you straight
    0:35:19 up tell
    0:35:20 readers,
    0:35:21 join a
    0:35:22 cult or
    0:35:22 start your
    0:35:22 own.
    0:35:23 Regardless,
    0:35:24 you can’t
    0:35:24 be afraid to
    0:35:25 come across
    0:35:26 as weird if
    0:35:26 you want to
    0:35:26 make a
    0:35:26 difference.
    0:35:27 Every milestone
    0:35:28 of civilization
    0:35:29 was first seen
    0:35:29 as the crazy
    0:35:30 idea of some
    0:35:31 subculture.
    0:35:33 I’m curious
    0:35:34 how you think
    0:35:35 about the
    0:35:36 downsides of
    0:35:37 being in a
    0:35:37 cult.
    0:35:38 cults don’t
    0:35:39 have a
    0:35:39 great
    0:35:39 reputation,
    0:35:40 do they?
    0:35:42 So I
    0:35:42 got to give
    0:35:43 some credit
    0:35:43 to Peter
    0:35:44 Thiel here.
    0:35:46 Maybe not
    0:35:48 someone that
    0:35:49 people naturally
    0:35:50 associate with
    0:35:50 me.
    0:35:52 For those who
    0:35:52 don’t know
    0:35:53 him, he is
    0:35:54 a venture
    0:35:54 capitalist,
    0:35:55 very much on
    0:35:55 the right
    0:35:57 wing side of
    0:35:57 the political
    0:35:58 spectrum.
    0:35:59 He’s written
    0:35:59 this fantastic
    0:36:00 book called
    0:36:01 Zero to One
    0:36:02 about how to
    0:36:03 build a
    0:36:03 successful
    0:36:03 startup.
    0:36:05 And indeed,
    0:36:06 one of his
    0:36:07 advices is to
    0:36:07 start a cult.
    0:36:09 a cult is
    0:36:10 a small
    0:36:10 group of
    0:36:11 thoughtful,
    0:36:12 committed
    0:36:13 citizens who
    0:36:13 want to
    0:36:14 change the
    0:36:14 world.
    0:36:15 And they
    0:36:16 have some
    0:36:18 shared beliefs
    0:36:18 that make
    0:36:18 them very
    0:36:20 weird for
    0:36:21 the rest of
    0:36:21 society.
    0:36:23 Now, as I
    0:36:23 said, I
    0:36:24 spent the
    0:36:25 first decade
    0:36:25 of my
    0:36:25 career as
    0:36:26 a journalist
    0:36:28 and most
    0:36:29 journalists
    0:36:30 think that
    0:36:30 they should
    0:36:31 break out
    0:36:31 of their
    0:36:31 bubble,
    0:36:33 that they
    0:36:34 should meet
    0:36:34 people on
    0:36:34 the other
    0:36:35 side of the
    0:36:35 political
    0:36:35 spectrum.
    0:36:36 This is a
    0:36:37 debate that
    0:36:37 I used
    0:36:38 to have
    0:36:38 with my
    0:36:38 colleagues.
    0:36:39 They would
    0:36:39 say, yeah,
    0:36:40 we’ve got to
    0:36:40 make sure
    0:36:41 that the
    0:36:41 plumbers read
    0:36:42 our essays
    0:36:43 as well.
    0:36:44 And my
    0:36:44 response was
    0:36:45 always like,
    0:36:45 you know,
    0:36:46 I would love
    0:36:47 for plumbers
    0:36:47 to read my
    0:36:48 essays, but
    0:36:49 currently my
    0:36:50 friends aren’t
    0:36:50 reading them.
    0:36:52 So maybe we
    0:36:52 can start
    0:36:53 there.
    0:36:54 Right?
    0:36:56 And this is
    0:36:56 why I think
    0:36:57 it sometimes
    0:36:57 makes sense to
    0:36:58 actually double
    0:36:59 down on a
    0:37:00 cult, because
    0:37:01 in a cult,
    0:37:02 it can be
    0:37:02 radicalized,
    0:37:03 and sometimes
    0:37:04 that’s exactly
    0:37:05 what’s
    0:37:05 necessary.
    0:37:06 To give you
    0:37:06 one simple
    0:37:07 example, in a
    0:37:08 world that
    0:37:08 doesn’t really
    0:37:09 seem to care
    0:37:09 about animals
    0:37:10 all that much,
    0:37:11 it’s easy to
    0:37:12 become disillusioned.
    0:37:14 But then once you
    0:37:15 join a safe space
    0:37:16 of ambitious
    0:37:16 do-gooders, you
    0:37:18 can suddenly get
    0:37:18 this feeling like,
    0:37:19 hey, I’m not the
    0:37:20 only one, right?
    0:37:21 There are other
    0:37:21 people who deeply
    0:37:22 care about animals
    0:37:23 as well, and you
    0:37:23 know what?
    0:37:24 I can do much
    0:37:25 more than I’m
    0:37:26 currently doing.
    0:37:26 So it can have a
    0:37:27 radicalizing effect.
    0:37:29 Now, I totally
    0:37:29 acknowledge that
    0:37:30 there are all
    0:37:31 signs of dangers
    0:37:32 here.
    0:37:34 Like, you can
    0:37:34 become too
    0:37:35 dogmatic, you
    0:37:36 can be, you
    0:37:37 know, quite
    0:37:38 hostile to people
    0:37:39 who don’t share
    0:37:39 all your beliefs.
    0:37:41 So I do see
    0:37:42 all of that.
    0:37:43 I just want to
    0:37:44 recognize that if
    0:37:45 you look at some
    0:37:45 of these great
    0:37:46 movements of
    0:37:46 history, the
    0:37:48 abolitionists, the
    0:37:49 suffragettes, yeah,
    0:37:50 they had cultish
    0:37:51 aspects.
    0:37:52 They were in a
    0:37:53 way, yeah, a
    0:37:54 little bit like a
    0:37:54 cult.
    0:37:56 I want to push
    0:37:58 a little bit on
    0:37:59 this question
    0:38:00 about, you
    0:38:00 know, cults and
    0:38:01 dogmatism.
    0:38:03 Obviously, a big
    0:38:04 downside, as you
    0:38:04 mentioned, is that
    0:38:05 you can become
    0:38:06 dogmatic, you can
    0:38:06 become kind of
    0:38:07 deaf to criticism
    0:38:07 from the outside.
    0:38:09 Do you have any
    0:38:10 advice for people
    0:38:11 on how to avoid
    0:38:12 the downside?
    0:38:14 Yeah, don’t let
    0:38:14 it suck up your
    0:38:15 whole life.
    0:38:16 There’s this quote
    0:38:18 from Flaubert, the
    0:38:19 novelist, who once
    0:38:20 said something like,
    0:38:20 if you want to be
    0:38:22 violent and original
    0:38:23 in your work, you
    0:38:24 need to be boring
    0:38:25 in your private
    0:38:25 life.
    0:38:26 I’m paraphrasing
    0:38:26 here.
    0:38:27 But I’ve always
    0:38:29 like that quote.
    0:38:30 I don’t know, it
    0:38:31 gives you a certain
    0:38:32 groundedness and
    0:38:33 stability.
    0:38:35 So maybe surround
    0:38:36 yourself with
    0:38:38 other types of
    0:38:39 people and other
    0:38:40 types of pursuits,
    0:38:40 right?
    0:38:41 Basically be a
    0:38:42 pluralist.
    0:38:44 Look, I don’t
    0:38:45 know, honestly.
    0:38:46 I don’t have the
    0:38:48 perfect recipe here.
    0:38:53 In general, it’s
    0:38:54 super important to
    0:38:55 surround yourself with
    0:38:56 people who are
    0:38:56 critical of your
    0:38:57 work, who don’t
    0:38:58 take you too
    0:38:59 seriously, who
    0:38:59 can also laugh
    0:39:02 at you, who
    0:39:03 have a good
    0:39:03 sense of humor,
    0:39:06 or who can just
    0:39:06 see your
    0:39:07 foolishness and
    0:39:07 call it out and
    0:39:08 still be a good
    0:39:09 friend.
    0:39:10 But this is
    0:39:11 general life advice
    0:39:12 for everyone.
    0:39:13 Right, right.
    0:39:15 Having a strong
    0:39:16 dose of pluralism
    0:39:17 can help
    0:39:20 counteract a lot
    0:39:21 of the potential
    0:39:22 pitfalls with
    0:39:23 these sorts of
    0:39:24 ideological movements.
    0:39:25 Yeah, absolutely.
    0:39:25 At the same
    0:39:26 time, you know, I
    0:39:27 come from such a
    0:39:27 different place,
    0:39:28 you know.
    0:39:30 I was mainly
    0:39:31 frustrated with all
    0:39:33 these people on
    0:39:33 the left side of the
    0:39:34 political spectrum
    0:39:35 saying, oh, we
    0:39:36 need systemic
    0:39:37 change.
    0:39:38 We need to
    0:39:39 abolish capitalism,
    0:39:40 overthrow the
    0:39:42 patriarchy, and
    0:39:43 write, you know,
    0:39:44 a hundred more
    0:39:45 monographs about it
    0:39:46 in utterly
    0:39:47 inaccessible
    0:39:48 academic jargon.
    0:39:49 And I was like,
    0:39:50 come on, can we
    0:39:51 actually do
    0:39:51 something, right?
    0:39:53 Can we actually
    0:39:55 find some effective
    0:39:55 way of actually
    0:39:56 making a difference?
    0:40:24 I think one
    0:40:25 important question
    0:40:26 is the question
    0:40:27 of who
    0:40:27 should we be
    0:40:28 trying to
    0:40:28 make a difference
    0:40:29 for?
    0:40:31 There is a very
    0:40:31 interesting concept
    0:40:32 that you mention
    0:40:33 in the book,
    0:40:34 which is humanity’s
    0:40:35 expanding moral
    0:40:36 circle.
    0:40:37 What is that?
    0:40:38 It’s, again, a
    0:40:39 term from Peter
    0:40:41 Singer, the
    0:40:41 philosopher, who
    0:40:42 makes the simple
    0:40:43 case that throughout
    0:40:45 history, our
    0:40:46 moral circle has
    0:40:46 expanded.
    0:40:49 So, back in
    0:40:49 the old days, we
    0:40:50 mainly cared about
    0:40:52 our own tribe and
    0:40:53 members of our
    0:40:53 tribe.
    0:40:54 And then, you
    0:40:55 know, we got the
    0:40:56 big religions and
    0:40:57 we started caring
    0:40:58 about people who
    0:40:59 believe the same
    0:40:59 things.
    0:41:00 And then we got
    0:41:01 the nation states
    0:41:02 and so on and so
    0:41:02 on.
    0:41:03 And he basically
    0:41:04 says that moral
    0:41:04 progress is all
    0:41:05 about expanding the
    0:41:07 moral circle and
    0:41:08 to keep pushing
    0:41:09 that expansion.
    0:41:11 A couple of
    0:41:11 years ago, I was
    0:41:12 actually working on
    0:41:13 a different book.
    0:41:14 I wanted to write
    0:41:14 the history of
    0:41:15 moral circle
    0:41:15 expansion.
    0:41:17 because it’s
    0:41:18 really interesting
    0:41:19 that a lot of
    0:41:19 the first
    0:41:21 abolitionists, they
    0:41:22 already cared
    0:41:23 deeply about animal
    0:41:24 rights, which makes
    0:41:24 a lot of sense
    0:41:25 because once you
    0:41:26 start expanding your
    0:41:27 moral circle, once
    0:41:27 you start opening
    0:41:29 your heart to
    0:41:30 people who first
    0:41:30 weren’t included in
    0:41:31 your moral circle,
    0:41:32 then the question
    0:41:32 is, like, why
    0:41:33 stop at some
    0:41:33 point?
    0:41:34 And I was writing
    0:41:35 about that, learning
    0:41:36 about that, and I
    0:41:37 was like, huh,
    0:41:39 maybe I should
    0:41:40 finish this book
    0:41:41 when I’m 60 or
    0:41:42 70 or something.
    0:41:44 Maybe I should be
    0:41:44 doing this stuff,
    0:41:45 you know, not
    0:41:46 just be writing
    0:41:46 about it.
    0:41:47 So for me, that
    0:41:48 was incredibly
    0:41:48 inspirational.
    0:41:50 That’s funny.
    0:41:50 Okay, so if the
    0:41:51 moral circle is
    0:41:52 like, okay, who’s
    0:41:53 worthy of our
    0:41:54 moral consideration,
    0:41:54 who’s not, who’s
    0:41:56 in, who’s out, you
    0:41:58 kind of acknowledge
    0:41:58 in the book, like,
    0:41:59 maybe it’s not
    0:42:00 obvious how to
    0:42:01 tell, are we
    0:42:02 including everyone
    0:42:03 in the moral circle
    0:42:03 that should be
    0:42:04 included?
    0:42:05 And you have a few
    0:42:06 pointers that you
    0:42:08 offer people on
    0:42:08 how to check that
    0:42:09 they’re including
    0:42:09 everyone that should
    0:42:10 be included.
    0:42:11 Do you want to
    0:42:12 give us a little
    0:42:13 summary, a few
    0:42:14 pointers?
    0:42:15 I think that
    0:42:16 there are some
    0:42:17 classic signs
    0:42:20 that can tell
    0:42:20 us whether we’re
    0:42:21 on the right
    0:42:22 side of history.
    0:42:23 This is one of
    0:42:24 those fascinating
    0:42:24 questions that we
    0:42:25 can ask, right?
    0:42:26 We can look back
    0:42:27 on, say, the
    0:42:29 Romans who threw
    0:42:30 naked women before
    0:42:31 the lions, but
    0:42:32 still thought they
    0:42:32 were super
    0:42:33 civilized because
    0:42:34 unlike the
    0:42:35 barbarians, they
    0:42:36 didn’t sacrifice
    0:42:38 kids to the
    0:42:39 gods, right?
    0:42:40 and every
    0:42:40 civilization
    0:42:41 throughout history
    0:42:41 has always
    0:42:43 thought we
    0:42:43 are the most
    0:42:44 civilized.
    0:42:45 And obviously
    0:42:46 we think that
    0:42:46 today as well,
    0:42:47 like any
    0:42:48 modern-day
    0:42:49 liberal in
    0:42:50 the US or
    0:42:52 the West in
    0:42:52 the 21st century
    0:42:53 will be like,
    0:42:53 yeah, there’s
    0:42:54 still bad stuff
    0:42:55 happening, but
    0:42:57 basically we’ve
    0:42:57 figured things
    0:42:58 out.
    0:43:00 And the
    0:43:01 uncomfortable
    0:43:01 truth is that
    0:43:02 probably we are
    0:43:04 still committed,
    0:43:06 engaged in some
    0:43:07 really terrible
    0:43:08 moral atrocities.
    0:43:09 I mean, that’s
    0:43:10 highly likely if
    0:43:10 you just look at
    0:43:11 the historical
    0:43:11 track record.
    0:43:12 So the question
    0:43:13 is, what will
    0:43:14 the historians of
    0:43:15 the future say
    0:43:16 about us?
    0:43:16 And then I’m
    0:43:17 not just talking
    0:43:17 about, oh,
    0:43:18 yeah, the bad
    0:43:19 MAGA people or
    0:43:19 something like that.
    0:43:20 No, no, no,
    0:43:21 I’m talking to
    0:43:22 you directly who’s
    0:43:23 listening to this
    0:43:24 podcast right now
    0:43:24 and probably thinks
    0:43:25 of his or himself
    0:43:27 as a pretty
    0:43:27 decent person.
    0:43:29 Then the question
    0:43:29 is, okay, what
    0:43:30 is that?
    0:43:30 A couple of
    0:43:30 signs.
    0:43:31 Well, one is
    0:43:32 we’ve been
    0:43:33 talking about it
    0:43:34 for a long
    0:43:34 time.
    0:43:35 So the alarm
    0:43:35 bells have been
    0:43:36 ringing for a
    0:43:37 long time.
    0:43:37 That’s one
    0:43:38 clear sign.
    0:43:39 In the book,
    0:43:39 I give the
    0:43:40 example of the
    0:43:40 way we treat
    0:43:41 animals.
    0:43:41 And it’s not
    0:43:42 as if these
    0:43:43 arguments are
    0:43:44 new or anything.
    0:43:44 You know, a lot
    0:43:45 of smart people
    0:43:46 have said this
    0:43:46 for a long
    0:43:47 time.
    0:43:47 You know,
    0:43:48 Jeremy Bentham
    0:43:49 already in the
    0:43:50 late 18th
    0:43:51 century wrote
    0:43:51 that, you
    0:43:52 know, it’s not
    0:43:52 about whether
    0:43:53 these animals
    0:43:54 can speak or
    0:43:54 reason or do
    0:43:55 mathematics.
    0:43:56 No, it’s about
    0:43:56 the simple
    0:43:57 question, can
    0:43:58 they suffer?
    0:43:59 And we’ve got
    0:43:59 an enormous
    0:44:00 mountain of
    0:44:01 evidence that
    0:44:02 tells us, yeah,
    0:44:03 they can probably
    0:44:04 suffer really
    0:44:04 badly.
    0:44:06 So yeah, if
    0:44:07 you eat meat
    0:44:07 and dairy
    0:44:08 today, then
    0:44:10 you are, yeah,
    0:44:10 that it’s quite
    0:44:11 likely that you’re
    0:44:11 involved in one
    0:44:12 of those moral
    0:44:12 atrocities.
    0:44:14 I’ve got a few
    0:44:15 other signs that
    0:44:15 I talk about.
    0:44:17 For example, we
    0:44:18 rationalize these
    0:44:19 kind of things by
    0:44:20 saying that they’re
    0:44:22 natural or normal
    0:44:23 or necessary.
    0:44:24 This is what
    0:44:25 Melanie Joy, the
    0:44:26 psychologist, calls
    0:44:27 the three ends.
    0:44:28 And you look at
    0:44:29 something like
    0:44:31 slavery, and that’s
    0:44:31 also what we did
    0:44:32 back then, right?
    0:44:32 We said it was
    0:44:33 natural.
    0:44:34 Like, throughout
    0:44:35 history, every
    0:44:35 civilization has
    0:44:36 always practiced the
    0:44:37 institution of
    0:44:37 slavery.
    0:44:39 Like, it’s just
    0:44:40 what people do,
    0:44:40 right?
    0:44:41 What are you going
    0:44:42 to do about it?
    0:44:43 Or necessary, people
    0:44:44 would say.
    0:44:45 Yeah, it was just
    0:44:47 essential for the
    0:44:47 economy.
    0:44:48 If we would
    0:44:49 abolish slavery
    0:44:49 today, you know,
    0:44:50 the economy will
    0:44:51 collapse and there
    0:44:51 will be all kinds
    0:44:52 of perverse
    0:44:53 consequences.
    0:44:54 So anyway, it’s
    0:44:55 interesting to look
    0:44:55 at those signs and
    0:44:56 then think, okay,
    0:44:57 what are some of the
    0:44:58 worst things that may
    0:44:58 be happening today?
    0:45:00 There’s sort of a
    0:45:01 pet peeve I have
    0:45:02 about the way people
    0:45:03 sometimes talk about
    0:45:03 the expanding
    0:45:04 moral circle.
    0:45:06 People, I find,
    0:45:07 typically talk about
    0:45:09 it as if moral
    0:45:09 progress or the
    0:45:10 expansion of the
    0:45:11 moral circle is
    0:45:11 some sort of
    0:45:12 linear process.
    0:45:16 But to me, that
    0:45:16 seems like a very
    0:45:17 Eurocentric reading
    0:45:19 of history because
    0:45:20 there are other
    0:45:21 cultures, right?
    0:45:21 I’m thinking of the
    0:45:23 Jains in India or
    0:45:24 the Quechua people
    0:45:25 in Latin America.
    0:45:27 For them, you know,
    0:45:28 the inclusion of all
    0:45:29 animals and all
    0:45:30 nature in the
    0:45:31 moral circle has
    0:45:32 been morally
    0:45:33 obvious for a
    0:45:34 long time and
    0:45:35 that’s still not
    0:45:36 obvious to
    0:45:36 Americans.
    0:45:38 I think that’s a
    0:45:38 really good point
    0:45:39 you’re making.
    0:45:40 So historians call
    0:45:41 this the Whig
    0:45:43 view of history,
    0:45:44 you know, named
    0:45:45 after the Whigs,
    0:45:47 the political
    0:45:49 party in the
    0:45:50 UK a few
    0:45:51 centuries ago,
    0:45:52 which indeed had
    0:45:53 this Western
    0:45:55 triumphalism baked
    0:45:55 into it.
    0:45:56 Like, we know
    0:45:57 what’s right for
    0:45:59 the world and we
    0:45:59 will show the rest
    0:46:00 of the world,
    0:46:00 you know, how
    0:46:01 to be good,
    0:46:02 how to be moral.
    0:46:04 And obviously,
    0:46:06 the fight against
    0:46:07 the slave trade and
    0:46:08 slavery was essential
    0:46:08 to that.
    0:46:13 So, I have
    0:46:13 complicated views on
    0:46:14 this.
    0:46:15 There are some
    0:46:15 people who are
    0:46:16 like, look, it’s
    0:46:18 just total BS that,
    0:46:19 you know, Britain was
    0:46:20 so important in
    0:46:21 abolishing the slave
    0:46:22 trade because, you
    0:46:23 know, it was mainly
    0:46:24 the revolutions in
    0:46:25 Haiti, you know, it
    0:46:26 was enslaved people
    0:46:27 themselves who did
    0:46:27 it.
    0:46:30 So, yeah, stop
    0:46:30 with the colonists
    0:46:31 crap.
    0:46:33 And I think that’s
    0:46:34 just not true, to
    0:46:34 be honest.
    0:46:37 People who have
    0:46:38 been suffering from
    0:46:39 slavery and the
    0:46:40 slave trade, you
    0:46:40 know, they’ve always
    0:46:42 revolted, obviously,
    0:46:42 you know, from
    0:46:43 Spartacus onwards.
    0:46:46 One in ten slave
    0:46:47 voyages saw a
    0:46:48 revolt.
    0:46:49 But the reality is
    0:46:50 that this system was
    0:46:51 so horrible, and
    0:46:52 not just in the
    0:46:53 West, in the
    0:46:54 colonies in the
    0:46:55 Caribbean, but in
    0:46:55 many places around
    0:46:57 the globe, that
    0:46:58 yeah, abolitionism
    0:47:00 was for a long
    0:47:00 time unthinkable.
    0:47:02 And it was really
    0:47:03 a new idea that
    0:47:05 originated among
    0:47:07 Anglo-Saxon
    0:47:09 Protestants, first
    0:47:10 the Quakers, and
    0:47:10 then also the
    0:47:11 Evangelicals, this
    0:47:13 new idea that you
    0:47:13 could actually
    0:47:15 abolish slavery as
    0:47:16 an institution.
    0:47:17 It was really a
    0:47:17 small group of
    0:47:18 people who had
    0:47:19 this crazy idea.
    0:47:21 And then because
    0:47:21 they did it in
    0:47:22 Britain, and they
    0:47:23 were successful in
    0:47:24 Britain, then that
    0:47:25 country was able to
    0:47:27 use its power on
    0:47:28 the Seven Seas, the
    0:47:30 Royal Navy, to
    0:47:31 force a huge
    0:47:31 amount of other
    0:47:32 countries to also
    0:47:33 stop slavery, slave
    0:47:34 trading.
    0:47:34 So the Netherlands,
    0:47:36 where I’m from, we
    0:47:37 didn’t abolish the
    0:47:38 slave trade on our
    0:47:38 own.
    0:47:38 Like, we were
    0:47:39 making a lot of
    0:47:40 money and enjoying
    0:47:41 it quite immensely.
    0:47:43 But then, you know,
    0:47:44 these moralistic
    0:47:46 British people came
    0:47:46 along and, okay,
    0:47:47 okay, we will
    0:47:48 abolish it.
    0:47:49 And that happened
    0:47:50 again and again.
    0:47:51 The irony is,
    0:47:52 obviously, that this
    0:47:53 was, again, also an
    0:47:54 excuse for more
    0:47:55 colonialism, so
    0:47:57 that, you know, some
    0:47:58 new horrors grew out
    0:47:59 of that, that under
    0:47:59 the banner of
    0:48:01 anti-slavery, a new
    0:48:03 colonial era dawned
    0:48:04 and the whole
    0:48:05 scramble for Africa
    0:48:05 happened.
    0:48:07 So I really don’t
    0:48:09 want to, you know,
    0:48:09 suggest that there
    0:48:10 are some natural
    0:48:11 progress in history.
    0:48:13 If the arc of
    0:48:15 justice bends, or if
    0:48:16 the arc of history
    0:48:16 bends towards
    0:48:18 justice, then it’s
    0:48:20 because, like, people
    0:48:20 do that.
    0:48:21 And if we don’t
    0:48:22 keep bending it, it
    0:48:23 might easily snap
    0:48:24 back.
    0:48:25 And there’s really
    0:48:27 no natural order
    0:48:28 of things here.
    0:48:29 And indeed, in some
    0:48:31 ways, we’ve made,
    0:48:32 what’s the opposite
    0:48:32 of progress?
    0:48:33 What’s the English
    0:48:33 word?
    0:48:34 Backsliding.
    0:48:35 Yeah, we’ve been
    0:48:36 backsliding.
    0:48:37 And I think animals
    0:48:38 is a great example.
    0:48:40 Imagine a world where
    0:48:40 the Industrial
    0:48:41 Revolution would have
    0:48:42 happened in India.
    0:48:43 I mean, maybe we
    0:48:43 wouldn’t have
    0:48:45 ended up with these
    0:48:46 horrible systems of
    0:48:47 factory farming.
    0:48:49 It could have been
    0:48:51 so much better.
    0:48:53 Yeah, when I think
    0:48:55 about progress, I
    0:48:56 mean, I think of it
    0:48:58 as, first of all, like,
    0:48:58 who gets to define
    0:48:59 what’s progress?
    0:49:01 I think that depends a
    0:49:01 lot on who’s in power
    0:49:02 and who’s defining it.
    0:49:05 But I don’t see it as
    0:49:06 a sort of straight line
    0:49:07 linearly going up.
    0:49:08 I very much see it as
    0:49:09 a messy squiggle.
    0:49:11 And it’s entirely
    0:49:12 plausible to me that
    0:49:15 in 100 years, we will
    0:49:17 have expanded our
    0:49:18 moral circle in some
    0:49:19 ways and given more
    0:49:19 rights to certain
    0:49:20 human beings.
    0:49:22 You know, for example,
    0:49:24 that we’ve abolished
    0:49:25 factory farming and we
    0:49:26 are treating animals
    0:49:28 great, even as we’re
    0:49:30 now really repressing
    0:49:31 certain classes of
    0:49:31 human beings.
    0:49:33 Does that prediction
    0:49:35 sound plausible to you?
    0:49:35 Oh, no, no.
    0:49:36 I’m not making any
    0:49:37 predictions here.
    0:49:38 I think the future
    0:49:39 could be much worse
    0:49:39 than today.
    0:49:42 For me, that’s one of
    0:49:42 the main lessons of
    0:49:43 history.
    0:49:44 Things can change
    0:49:46 quite radically, for
    0:49:46 better or for worse.
    0:49:47 I’m pretty sure
    0:49:49 that when you would
    0:49:50 have talked to, you
    0:49:51 know, most Germans in
    0:49:53 the 1920s, I mean,
    0:49:53 they couldn’t have
    0:49:54 imagined, like, the
    0:49:55 terrible abyss that
    0:49:56 was ahead of them.
    0:49:58 If I look at the U.S.
    0:50:00 today, I am really
    0:50:01 pessimistic, to be
    0:50:01 honest.
    0:50:03 I think there’s a real
    0:50:04 threat of democracy
    0:50:06 breaking down, and I
    0:50:07 think that things can
    0:50:08 get much, much worse
    0:50:10 quite soon, actually.
    0:50:11 Mm-hmm.
    0:50:13 Let’s talk about
    0:50:14 what’s ahead for you
    0:50:15 personally.
    0:50:18 Maybe you have a little
    0:50:19 more ability to predict
    0:50:20 that, potentially.
    0:50:21 It, you know, it
    0:50:22 strikes me with your
    0:50:24 book, like, you could
    0:50:25 have been like, look,
    0:50:26 I’m happy, I’m
    0:50:27 content to just write a
    0:50:27 book about moral
    0:50:28 ambition, leave it at
    0:50:29 that, you know.
    0:50:31 But you did not just
    0:50:31 leave it at that, you
    0:50:33 also decided to co-found
    0:50:34 something that you
    0:50:34 mentioned earlier.
    0:50:35 It’s called the School
    0:50:36 for Moral Ambition.
    0:50:38 What is that, and how
    0:50:39 did that get started?
    0:50:40 I was at a point in
    0:50:42 my career where I
    0:50:43 looked at what I
    0:50:44 had, you know, a bit
    0:50:44 of a platform.
    0:50:46 I think I have the
    0:50:48 ability to, you know,
    0:50:50 write things that
    0:50:51 perhaps some people
    0:50:51 want to read.
    0:50:54 But I also felt this
    0:50:57 itch, right, and felt
    0:50:58 a little bit fed up
    0:50:58 with myself.
    0:51:00 And I was hugely
    0:51:02 inspired by, for
    0:51:03 example, what Ralph
    0:51:03 Nader did in the
    0:51:05 60s and the 70s, that
    0:51:06 he was able to build
    0:51:08 this beacon, this
    0:51:08 magnet for very
    0:51:09 driven and talented
    0:51:10 people to work on
    0:51:11 some of the most
    0:51:12 pressing issues.
    0:51:15 Throughout history, I
    0:51:16 think we’ve seen
    0:51:17 movements that have
    0:51:18 been successful at
    0:51:19 redefining what it
    0:51:20 means to be
    0:51:20 successful.
    0:51:21 That was one of the
    0:51:23 epiphanies I had when
    0:51:24 I studied the British
    0:51:25 abolitionist movement,
    0:51:26 is they were actually
    0:51:27 part of a much bigger
    0:51:29 societal shift that
    0:51:30 was all about making
    0:51:30 doing good more
    0:51:31 fashionable.
    0:51:33 So I guess that’s
    0:51:34 what we are betting
    0:51:34 on.
    0:51:36 Again, we are trying
    0:51:37 to build that
    0:51:37 magnet.
    0:51:38 We are trying to
    0:51:39 redefine what it
    0:51:40 means to be
    0:51:41 successful.
    0:51:42 So we do a couple
    0:51:43 of things.
    0:51:45 One is we organize
    0:51:45 these so-called
    0:51:46 moral ambition
    0:51:46 circles.
    0:51:47 They’re groups of
    0:51:48 five to eight
    0:51:49 people who want to
    0:51:50 explore what a
    0:51:50 morally ambitious
    0:51:51 life could mean for
    0:51:51 them.
    0:51:54 This is all freely
    0:51:55 accessible on our
    0:51:56 website, moralambition.org.
    0:51:57 And at the same
    0:51:58 time, we organize
    0:51:59 so-called moral
    0:52:00 ambition fellowships.
    0:52:03 And you could see
    0:52:04 them as small SWAT
    0:52:06 teams of extremely
    0:52:08 talented, very driven
    0:52:09 people who have
    0:52:10 agreed to quit their
    0:52:13 job, follow Gandalf,
    0:52:15 and work on some of
    0:52:16 the most important
    0:52:17 global problems.
    0:52:18 We got started in
    0:52:18 Europe.
    0:52:20 No, no, no, no, no,
    0:52:20 no, no.
    0:52:21 I’m not coming up with
    0:52:22 the mission statements.
    0:52:24 It’s actually our
    0:52:25 researchers who are
    0:52:25 our Gandalfs.
    0:52:26 I’m more like the
    0:52:27 Muppet, you know?
    0:52:30 Like the mascot, you
    0:52:31 know, in the silly
    0:52:33 suit, right?
    0:52:35 That’s me who walks
    0:52:36 on the field before
    0:52:37 the match gets
    0:52:37 started.
    0:52:38 That’s my job.
    0:52:41 But, yeah, so we
    0:52:42 asked our researchers
    0:52:43 what are some of the
    0:52:44 most important things
    0:52:45 we can do in
    0:52:45 Brussels.
    0:52:46 And to my big
    0:52:47 surprise, actually,
    0:52:47 one of the things
    0:52:48 they advised us is to
    0:52:49 work on fighting big
    0:52:50 tobacco.
    0:52:51 It’s the single
    0:52:52 largest preventable
    0:52:53 cause of disease
    0:52:54 still today.
    0:52:55 Eight million
    0:52:55 deaths every year.
    0:52:56 year, and very
    0:52:57 few people are
    0:52:58 working on
    0:52:59 countering it.
    0:53:00 So we’ve been
    0:53:02 recruiting corporate
    0:53:02 lawyers,
    0:53:03 marketeers.
    0:53:04 Actually, we’ve got
    0:53:05 someone in our
    0:53:06 last cohort who
    0:53:07 used to work for
    0:53:09 Big Tobacco, and
    0:53:10 now they’re applying
    0:53:11 their skills and
    0:53:12 their talents to
    0:53:13 doing a lot of
    0:53:13 good.
    0:53:15 And, yeah, we
    0:53:16 want to scale up
    0:53:17 this machine.
    0:53:18 Obviously, the point
    0:53:19 is that it is very
    0:53:20 hard to get into
    0:53:21 one of our
    0:53:22 fellowships because
    0:53:22 we want to make
    0:53:23 it more prestigious.
    0:53:24 You went to
    0:53:24 Harvard.
    0:53:25 Okay, well,
    0:53:25 that’s not
    0:53:26 nearly enough.
    0:53:27 That’s nice, but
    0:53:30 we are, yeah,
    0:53:32 it’s quite
    0:53:32 extraordinary, I
    0:53:33 think, the
    0:53:34 groups that we
    0:53:35 are now bringing
    0:53:36 together.
    0:53:38 I think because of
    0:53:39 two reasons.
    0:53:39 One, because we
    0:53:40 want to make doing
    0:53:41 good more
    0:53:41 prestigious and
    0:53:43 more fashionable.
    0:53:44 The other thing is
    0:53:45 that we genuinely
    0:53:46 believe that if you’re
    0:53:47 very selective and
    0:53:48 that some very
    0:53:49 entrepreneurial people
    0:53:50 can just do so
    0:53:51 much.
    0:53:51 where is the
    0:53:52 school for
    0:53:53 moral ambition
    0:53:54 getting all the
    0:53:55 funding, getting
    0:53:56 the money to be
    0:53:56 able to pay
    0:53:57 people to quit
    0:53:57 their jobs?
    0:53:59 Mostly from me
    0:53:59 now.
    0:54:02 Everything I earn
    0:54:02 with the book is
    0:54:03 going all into the
    0:54:04 movement.
    0:54:06 So that’s been
    0:54:06 helpful.
    0:54:07 And we’ve got a
    0:54:09 group of entrepreneurs
    0:54:09 supporting us as
    0:54:10 well.
    0:54:11 So these are
    0:54:11 people who have
    0:54:12 indeed built their
    0:54:13 own companies and
    0:54:14 who are looking
    0:54:16 to climb, as
    0:54:17 David Brooks would
    0:54:18 say, their second
    0:54:18 mountain.
    0:54:19 You know, you
    0:54:20 mentioned that
    0:54:21 the School for
    0:54:22 Moral Ambition is
    0:54:24 highly sort of
    0:54:25 competitive to get
    0:54:25 in.
    0:54:27 And most of the
    0:54:28 listeners won’t end
    0:54:29 up going to the
    0:54:31 school, but I am
    0:54:32 kind of interested to
    0:54:32 hear that you’re
    0:54:33 also promoting
    0:54:34 these moral ambition
    0:54:35 circles that people
    0:54:35 can start with
    0:54:36 their friends.
    0:54:38 I personally am not
    0:54:40 really sold on the
    0:54:41 idea of maximizing,
    0:54:42 like do the most
    0:54:44 good possible as my
    0:54:45 entire guiding
    0:54:46 philosophy for life,
    0:54:47 but I am attracted
    0:54:49 to the idea of
    0:54:50 trying to do more
    0:54:51 good.
    0:54:52 Exactly.
    0:54:53 Right?
    0:54:54 We’re totally on
    0:54:54 the same page.
    0:54:55 Yeah.
    0:54:58 And I very much
    0:54:59 think I could enjoy
    0:55:00 kind of just sitting
    0:55:01 with five or six
    0:55:02 friends on a regular
    0:55:03 basis and trying to
    0:55:04 challenge each other
    0:55:05 to be more
    0:55:06 intentional about
    0:55:07 whatever the values
    0:55:08 are that we do
    0:55:09 believe in, right?
    0:55:09 Yeah.
    0:55:11 So maybe one way
    0:55:12 to say this,
    0:55:13 Sikal, is that
    0:55:15 when I talk to
    0:55:15 some of my banker
    0:55:17 friends, I’m not
    0:55:18 inclined to talk
    0:55:18 about all these
    0:55:19 drowning children
    0:55:20 in shallow
    0:55:21 ponds, right?
    0:55:23 I’m also not
    0:55:24 inclined to talk
    0:55:25 in a more leftist
    0:55:25 way and say,
    0:55:25 oh, you’re so
    0:55:26 bad, you’re so
    0:55:27 greedy.
    0:55:30 What I’ve
    0:55:31 discovered is
    0:55:32 that it’s much
    0:55:32 more effective to
    0:55:33 say something
    0:55:34 like, oh,
    0:55:35 wow, you’re so
    0:55:36 talented, you’re so
    0:55:38 experienced, and
    0:55:39 this is what you’re
    0:55:39 doing?
    0:55:40 Boring.
    0:55:43 And that hurts
    0:55:44 them much more
    0:55:46 in my experience.
    0:55:47 And it’s also
    0:55:48 honestly what I
    0:55:48 believe.
    0:55:50 Yeah, people
    0:55:50 really don’t like
    0:55:51 to be boring.
    0:55:54 I will say this
    0:55:55 conversation has
    0:55:55 been far from
    0:55:56 boring.
    0:55:57 I really enjoyed
    0:55:58 chatting with you
    0:55:59 and reading your
    0:55:59 book.
    0:56:00 It’s called
    0:56:01 Moral Ambition.
    0:56:03 Rutger, just
    0:56:03 want to say thank
    0:56:04 you so much for
    0:56:05 being on our
    0:56:05 show.
    0:56:06 Thanks for
    0:56:06 having me.
    0:56:15 I hope you
    0:56:15 enjoyed this
    0:56:15 episode.
    0:56:16 I know I
    0:56:17 enjoyed wrestling
    0:56:17 with all these
    0:56:18 ideas.
    0:56:19 And while I
    0:56:20 don’t think I’ll
    0:56:20 be enrolling at
    0:56:21 the School for
    0:56:21 Moral Ambition,
    0:56:23 I will consider
    0:56:23 setting up a
    0:56:24 moral ambition
    0:56:25 circle with my
    0:56:25 friends.
    0:56:26 But as always,
    0:56:27 we want to know
    0:56:28 what you think,
    0:56:29 so drop us a
    0:56:29 line at
    0:56:31 thegrayareaatvox.com
    0:56:33 or leave us a
    0:56:33 message on our
    0:56:34 new voicemail
    0:56:35 line at
    0:56:38 1-800-214-5749.
    0:56:39 And once you’re
    0:56:40 finished with that,
    0:56:41 go ahead and rate
    0:56:42 and review and
    0:56:43 subscribe to the
    0:56:43 podcast.
    0:56:45 This episode was
    0:56:46 produced by Beth
    0:56:47 Morrissey, edited
    0:56:48 by Jorge Just,
    0:56:49 engineered by
    0:56:50 Christian Ayala,
    0:56:51 fact-checked by
    0:56:52 Melissa Hirsch,
    0:56:53 and Alex Overington
    0:56:54 wrote our theme
    0:56:54 music.
    0:56:56 The episode was
    0:56:56 hosted by me,
    0:56:57 Sigal Samuel.
    0:56:58 I’m a senior
    0:56:59 reporter at
    0:57:00 Vox’s Future
    0:57:01 Perfect, where I
    0:57:02 cover AI,
    0:57:03 neuroscience, and a
    0:57:03 whole lot more.
    0:57:05 You can read
    0:57:05 my writing at
    0:57:06 vox.com
    0:57:07 slash future
    0:57:07 perfect.
    0:57:09 Also, if you
    0:57:10 want to learn
    0:57:10 more about
    0:57:11 effective altruism
    0:57:11 and the
    0:57:12 drowning child
    0:57:13 thought experiment,
    0:57:14 check out
    0:57:15 Vox’s Good
    0:57:16 Robot podcast
    0:57:16 series.
    0:57:17 I highly
    0:57:17 recommend it.
    0:57:18 We’ll drop a
    0:57:19 link to that
    0:57:19 in the show
    0:57:19 notes.
    0:57:22 New episodes of
    0:57:22 The Gray Area
    0:57:23 drop on Mondays.
    0:57:24 Listen and
    0:57:25 subscribe.
    0:57:26 The show is
    0:57:27 part of Vox.
    0:57:28 Support Vox’s
    0:57:29 journalism by
    0:57:29 joining our
    0:57:30 membership program
    0:57:30 today.
    0:57:31 Go to
    0:57:32 vox.com
    0:57:33 slash members
    0:57:34 to sign up.
    0:57:35 And if you
    0:57:36 decide to sign
    0:57:36 up because of
    0:57:37 this show,
    0:57:38 let us know.

    We’re told from a young age to achieve. Get good grades. Get into a good school. Get a good job. Be ambitious about earning a high salary or a high-status position.

    Some of us love this endless climb. But lots of us, at least once in our lives, find ourselves asking, “What’s the point of all this ambition?”Historian and author Rutger Bregman doesn’t think there is a point to that kind of ambition. Instead, he wants us to be morally ambitious, to measure the value of our achievements based on how much good we do, by how much we improve the world.

    In this episode, Bregman speaks with guest host Sigal Samuel about how to know if you’re morally ambitious, the value of surrounding yourself with like-minded people, and how to make moral ambition fashionable.

    Host: Sigal Samuel, Vox senior reporter

    Guest: Rutger Bregman, historian, author of Moral Ambition, and co-founder of The School for Moral Ambition

    Listen to The Gray Area ad-free by becoming a Vox Member: vox.com/members

    Show Notes

    Vox’s Good Robot series can be found here:

    Episode 1

    Episode 2

    Episode 3 (discusses the “drowning child thought experiment” and effective altruism)

    Episode 4

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