53: The Absolute Necessity For Salt & Minerals In Our Lives With Dr. James DiNicolantonio

Drew Canole. I have a really dear friend and super intelligent Dr. James D. Nicolantonio, who has wrote the book the Immunity Fix, which is awesome, by the way, the mineral fix, which I'm diving into right now. And I wanted to bring him on to talk with you guys in regards to not only the immune system, but also the mineral fix as well. Two things that, as we went through 2020 and into 2021, we're realizing are even more important than we could ever imagine. And it's nice to have you on, brother. So thanks for being here.

Yeah. Excited to talk about this topic.

Yeah. So how did you get into this? Give me the background story of you and, you know, what happened.

It probably really. It stems from a few factors. One, I ran cross country and I wrestled. And so I always understood the importance of minerals, especially salt, to performance. Then I really started delving into minerals and salt when I was a community pharmacist. And I was a lot of my patients were suffering from symptoms when their doctors put them on, like, a diuretic to lower their blood pressure or told them to restrict their salt intake. They felt terrible. And so a lot of times I would push back and say, go back to your doctor's office. Just have your serum sodium levels checked. And a lot of times they were low. So the doctor would end up either cutting the dose of the diuretic or telling them to start bringing back more salt. And that would actually dramatically improve their health. So from that point on, I really questioned a lot of the dietary advice that we had been given.

Yeah. And you wrote the book the Salt Fix too, right? Did I see that?

Yep.

Oh, by the way, I read probably a hundred reviews of people that have changed their life, transform everything about themselves based on your teachings and the books that you wrote. I just wanted to tell you that, man, you're doing such great work. I love following you on Instagram, too. Some of the posts that you share, it's like, right online with. We started FitLife TV 11 years ago, and we were filming a weekly video on nutrition and getting micronutrients from greens and smoothies and getting it from a whole food source. Uh, so let's talk about that next. What are some whole food sources of minerals that you find people are missing out on today?

Yeah. So, I mean, I guess it depends on whether you're more animal based or you're more plant based, because they each typically are higher in different types of minerals. And actually being more omnivorous tends to optimize all minerals better than simply being let's say a vegan or a carnivore.

I agree 100%. I think I read something recently like the average American only gets 11 vegetables in like a month. Like 11 different types. And to truly have optimal gut microbiota, we really want around 30 to 35 different types of superfoods. Different type of veggies for a lot of that is mineral.

Yeah, absolutely. And the other factor too, and I cover this a little bit in the mineral fix, is the fact that your diet does actually affect acid base balance in the body. And a lot of people don't think that this actually occurs because your body fights to maintain a normal blood ph. But your buffering capacity, your bicarbonate levels will go down if you consume a high acid load. And you don't offset that with some type of base, which is typically fruits and vegetables for most people, or bicarbonate mineral water. So if you're someone like myself who is a little more animal based, you do have to make sure to offset that with either fruits and vegetables or bicarbonate mineral waters because of the acid load.

So where do you get bicarbonate mineral water? I know people will be asking that.

Yeah, two different waters that are pretty high in bicarbonate and minerals. One is Gerald Steiner, the other is San Pellegrino. But also there's a water called magnesia too, which is high in those substances.

Yeah, I've had the magnesia. So you're. I had a bunch of friends come to me in San Diego like a year and a half ago, and they're all like, we need the bicobinate water, we need this and that. And they like brought their bags over of all this water. I'm like, what are these guys doing? They probably actually learned that from you. I mean, it's transformational. My Don, who I've been working with for 13 years, he's a Toltec shaman, Babalo sorcerer. You know, we travel in dreamtime together. Like super powerful being on the planet. At this time, he had me basically super dosing magnesium chloride.

Right.

I was drinking probably three times, four times the daily recommended value of magnesium for not only my physical body, but my electric body, my magnetic body. And I think as humans, we're so focused on the 3D aspect of us, the biology. But when we get into the biomagnetics, the bio photons, the different fields that we have, I mean, these minerals are part of the mineral kingdom that have been here for hundreds of millions of years. And they're speaking to us, they're Ripe with intelligence. And when we access that intelligence.

Right.

With reverence, it can radically transform our lives. So magnesium has changed my life. And I know, what is it. It's responsible for over 400 biochemical transactions in the body or something. You talk all about it. You list out the different nutrient deficiencies people have, and that's one of the big ones. Can you talk more about that?

Yeah. So you're right, first of all, to sort of expand on what you were referring to. The electrical part of our body. In order for a neuron to fire and for muscles to move, sodium has to go into the cell, potassium gets kicked out, and it's called the sodium potassium ATPase. And. And it requires ATP and magnesium to do that. So, you know, we're alive because we are these electrical, basically walking bags of salt and fluids and electrolytes. And this is how, you know, electrical conductivity works in the body. So I agree. This is. It's super important to get electrolytes right, not just for performance, but even cognitive abilities in order for neurons to actually work. So in regards to magnesium, you're right, it's required for hundreds, if probably over 600, enzymatic reactions in the body, and it's required to actually produce ATP, to activate ATP, which is the energy that we use to move our muscles to create protein, DNA, rna. So literally, life does not exist without magnesium. So when we think of minerals, we need to understand that they really control the system because they are cofactors for hundreds of enzymes, and they are required to produce neurotransmitters, hormones, things like that. So magnesium is so important because most people are not getting even the rda, which is the Recommended Dietary Allowance for most people, that's about 400 milligrams of magnesium, simply because they're not consuming foods that are high in magnesium. Because of that, about 50% of the US population is not even reaching the RDA, which is 400 milligrams per day of magnesium. Wow.

And our soil is greatly depleted, which is a whole nother conversation that is a huge conversation.

So there is a depletion of, particularly the uptake, too, of magnesium into the plant because the soil is more acidic. You have things like glyphosate, which can inhibit the uptake of minerals into the plant and thus the uptake of minerals into the animals that consume those plants. So in. In the mineral fix, I do talk about how over the last 80 years, if you're not getting foods from a regenerative or an organic farm, and you're sort of, you know, getting these traditional non organic fruits and vegetables and animal foods, they're typically about 30 to 40% more depleted in minerals compared to 80 years ago. They're about 30% lower in multiple minerals compared to about, you know, 80 years ago. Wow.

Yeah. Like even something as simple as iceberg lettuce, you'd have to eat like 10 or 12 heads of lettuce to get the same nutrient equivalent of like one head of iceberg lettuce back in the day, Right? Yeah.

And it's due to numerous factors. I covered some of them. And also due to the fact that we grow for yield, so we try to grow these crops and turn them over faster. So because the crop is growing so quickly, it has less time to actually extract the nutrients. That makes sense.

Yeah. And we're not.

Yeah. The glyphosate is a big problem, which is why organifi is glyphosate free. Like the red, the green, the gold, the pure super big win. Because glyphosate is absolutely everywhere and it just disrupts micro gut biome.

It's crazy how much glyphosate I actually did, the test, the urine test, how much I actually had in my system. And I eat organic, I eat, you know, wild caught fish all in like the best veggies that you can get. But still, because I was getting it in conventional quote unquote stores, I still had glyphosate in my body. So that's when I decided to grow my own garden and take it to the next level of hydroponics inside, so that even with some of the chemical fallout that comes down from airplanes and whatnot, we don't need to go into all that, but protecting myself as well. So, yeah, super key.

Yeah. And even what are called NPK fertilizers, nitrogen, phosphorus, potassium fertilizers, they also reduce the uptake of numerous minerals and vitamins into the plants.

So let's talk about common deficiencies people have. I know my audience. I got a hundred questions from Instagram of people having questions specifically for you. Man. So it's awesome. Common deficiencies that people have and then simple fixes.

Yeah, I would say the some of the more common I list. How about 1 out of 3 people in the United States has about 10 mineral defenses deficiencies, and I kind of rank those in hierarchy. And boron and manganese and magnesium and calcium are very high up there on the list. And that's primarily because only certain foods are actually high in those minerals. And typically it's things like Certain whole grains like Ezekiel Brad for manganese, for magnesium. We're talking about things like spinach or beans.

And same thing too with calcium or magnesium. Most people aren't drinking natural mineral waters, they're drinking soft water. We actually artificially soften water. Most water contains minerals and we actually artificially remove them because of the scaling that occurs on the plumbing with waters that are high in calcium and magnesium. So the list goes on and on. Most of us are just deficient in almost every single mineral. It's just the degree to which we are is different for everyone.

Yeah. So common situations, people have diabetes, a lot of the autoimmune stuff that's creeping up. What are some of the minerals? You know, vitamin D. Another one, people are deficient in vitamin D. And there's so much research around that now. Can you speak a little bit to that?

Yeah, I'll talk about a little bit of the magnesium and vitamin D connection.

So perfect.

Magnesium is required to actually activate vitamin D. So vitamin D is actually not a vitamin, it's a pro hormone. And we have to convert it to calcitriol in the body through numerous conversion stops in the liver and in the kidneys and those enzymes that do that depend on magnesium. So it's interesting how a mineral is required to activate a vitamin in our body. So you can have, you can take all the vitamin D in the world, but if you're deficient in magnesium, you can't activate it. And it's the active form that actually binds to the vitamin D receptors on our immune cells. It's the active form that allows us to absorb calcium. So even the absorption of calcium thus is then affected by magnesium because you can't activate D to absorb it. Yeah.

And I know like Mercola Greenfield talks about this, like having vitamin D levels that are above even like 150 to 200. Like I think Mercola likes to keep his around 300.

Yeah, I think the range will depend on the if you're using like nanomoles versus like milligrams per deciliter. So typically in the United states we use milligrams per deciliter and usually if it's less than 30, you are insufficient. And so most people like to see a level of like 50 to maybe 80.

And as optimal. And a lot of studies are showing that that may be an optimal level.

Yeah. And the preventative measures of what vitamin D holds in it. It's unbelievable. I find my vitamin D and I've test actually goes up when I am doing sun gazing like I'm committed to 15 to 20 minutes a day. I've been doing it for like the past 60 days. I'm just gazing into the sun. I think we. I read somewhere that we actually absorb most of the vitamin D through our eyes and not our skin. And then it's stored actually in the liver. So we can store it for what, three, four months in the winter, like if we live in Michigan, like I did for 25 years of my life, it's actually stored in the liver. Is that accurate?

Yeah, we do.

Right.

We do store fat soluble vitamins. So technically, if you can sort of boost your vitamin D level to let's say 50 to 80 nanograms per milliliter, which I think is around 50 nanomoles per liter.

Then you will see a decline, but it may prevent you from going to insufficient levels.

That makes sense.

Right. But I don't think what's interesting though is I've had my D levels tested and I get a lot of. I'm like, I'm pretty tan right now.

Well, your liver is clean too. I can see it in your eyes. Very, very white eyes.

White eyes. Yep, those white eyes. But what's interesting is that on when I wasn't taking any vitamin D supplementation, I was. My levels are typically like 28 to 30 nanograms per milliliter, which is just borderline sufficient. So that has me question 1. Is that level maybe optimal? Because we're not looking at the active form. And we test like, if your magnesium status is really good, but your vitamin D level is borderline sufficient, but you're getting a lot of sun, maybe that is okay because maybe you're converting a lot of that to the active form. So I think we have a lot to tease out in regards to vitamin.

D. That makes sense. Let's talk a little bit about copper. I know copper is one of the big, like, misunderstood minerals in the body.

Yeah. I think one of the reasons why copper is so interesting. Well, there's a couple. One is that it's the most depleted mineral in vegetables. Over the last 80 years, there's been like a 75% depletion of copper in vegetables. We've lost all of it in most milks, in dairy and cheese, and we've lost probably 50% in muscle meat. So it's one of those minerals that has just been wiped out of our food supply. But the second interesting key is that we lose a lot of copper through sweat. Not just salt, but copper. And when the original balance studies were done to tell us how much we need for copper just to remain in balance. They never took into account sweat loss. They just looked at urine loss and stool loss. And so the RDA for copper may not even meet the actual minimum requirement for a lot of people, which is something I sort of explain in the book and talk about why we need more copper.

Yeah, I notice a big difference in energy when I supplement with copper. Like just small doses.

Yeah. So that's one. Is there anything we can do to prep the body for mineral absorption more, be it liver, kidney cleanses? Can you talk a little bit about that?

Yeah, I think so. Not taking extremely large doses of minerals, but sort of smaller doses more frequently throughout the day increases the absorption and retention of them by about 40%. Sort of like mimicking how we used to get it. Instead of taking like this large pill that will dump 500-1000mg of calcium all at once, you know, it's taking smaller doses throughout the day. If you can get it already dissolved in solution like a mineral water, you're also, or let's say greens dissolved in water, you're going to have a better absorption compared to something that's not already dissolved in water. Evan.

Favorite mineral stack for you personally. What do you do daily and then is it in the morning, at night? Can you guide us through kind of your routine around minerals?

I think because I'm more animal based and it's not to say I don't eat greens. I definitely eat spinach.

Are you primarily like Primal or Carnivore? Like, I don't want to put labels.

On things, but I'm sort of more. Well, I'm definitely omnivore, but I'm more. I lean more towards a higher caloric intake from animal foods. But I try, I make sure to try to offset the acid load by consuming organic spinach. Because spinach is one of the most alkaline foods. There's a two to one offset in regards to the acid load from animal foods when you consume spinach. Meaning if you consume just three and a half ounces of spinach, you offset the acid load from seven ounces of red meat. So I try to consume about three and a half ounces of organic spinach per day and to also get the magnesium and the potassium, which is fairly bioavailable in spinach. A lot of people say spinach is very high in oxalates, but oxalates don't really inhibit the absorption of magnesium and potassium very much in spinach, but they do inhibit iron and calcium.

Okay. That's exactly what I was going to ask about oxalate. So you addressed that. Now I know based on the Weston Price model, some people do better with cooked veggies, some people do better with raw food. Where do you fall in that?

I think for the majority of vegetables it's probably better to cook them.

And you know, going back to sort of like what I do to get most of my minerals, I typically just consume Gerald Steiner water, slow amounts and low amounts throughout the day. And that helps really boost my calcium, magnesium and gives me a lot of bicarbonate to offset the acid load from the animal foods that I'm consuming. Evan.

Alright, now here's a personal question. Have you gone down like the IV nad, some of these other protocols that people are talking about now, like Dr. James Sinclair and the, you know, the anti aging, all that stuff?

You know what I'm, I haven't because I think the best way to boost NAD levels is to sort of inhibit the inflammation in the body which would for most people would just be removing refined foods. Right. And oh my God, you're a sinking ship. Maybe at the same time throwing in some NAD or boosting NAD levels via exogenous supplementation may have some acute benefits, but for the long run I don't see that really being a huge game changer.

Yeah, I hear you on that. Eleven years ago I was eating processed food, sugar, dairy, wheat, artificial sweeteners, artificial colors, comfort food from Michigan, you know, not a lot of micronutrients, not a lot of minerals. I was 40 pounds heavier than I am now. And just simply by adding like minerals, copious amounts of greens in my diet while getting lean cuts of organic meat switch, the organic switch, you know, really high quality, all the inflammation in my body left. I felt so good. I had so much energy. I was working out twice a day, got in the best shape of my life. So I agree with you on the nad, getting it naturally for sure. Removing all the other stuff, I think that's one of the biggest things we can do is changing our environment and then adding in not only for the minerals in our body, but also the immune system. Right, right. So inflammation is kind of like one of those gatekeepers for the immune system. And when we remove that, it's like our immune system responds so naturally, so effortlessly. Let's get into the immune system for a little bit. And then again, man, I'm, I just really appreciate the time that we're able to connect today. I think you're the industry leader when it comes to minerals and, and I want to get as many people to understand how important it is and their lives. And this has been a great talk so far. So let's talk about, let's talk about the immune system in general. Now, I haven't read the whole immunity fix book, but let's highlight some of it. Let's talk about foods that enhance the immune system for people.

Sure. So I think, you know, to sort of take a step back, how we support, let's say our immune system is.

Supporting the nutrients that are taken up by the immune cell itself. So our white blood cells literally take up vitamin C. They also take up and other immune cells as well. They take up magnesium. And if you don't have adequate magnesium in an immune cell, there are receptors on that immune cell that actually will help target viruses. And so those receptors will drop when you are lacking magnesium. So your immune cells literally do not work as well when they're deficient in vitamin C, magnesium, and then of course, vitamin D, because there are vitamin D receptors on almost every single immune cell in the body.

Wow.

So those three things, what I'm hearing you say is vitamin C, D, magnesium is going to exponentially help our own internal immune system without relying on other things in the external world that can propel our immune system forward when it comes to fighting off pathogens, viruses and all of the like. That's awesome.

Yep. And what's key too, is that our bone marrow produces basically, you know, all the cells in our body. Right. It starts, it comes from bone marrow, it forms the immature stem cells, which then can proliferate into muscle cells and bone cells and things like that. And the body does something really cool. It puts melatonin into the bone marrow and helps to protect those immature immune cells. And how we produce melatonin, whether it's in the brain or in the stomach, is through enzymatic processes that require minerals such as zinc, calcium, iron, magnesium. So if you want healthy bone marrow, and healthy any cell in the body, you have to protect that with melatonin, which is formed through minerals.

I like to say Mel tucks me in at night, Sarah wakes me up in the morning, and I'm a big dreamer. Like, I've been a lucid dreamer since I was 5 years old. So I love manipulating melatonin with Cortisol. Like around 3 or 4 o', clock, I'll do a lucid induction dream state where I'll leverage both of those and it'll help me leave my body, but be aware in it to travel with my light body. Or my magnetic field, whatever you want to call it at night. So super important. I actually supplement with melatonin. I'm curious in regards to your thoughts around that.

Well, it certainly seems to have a plethora of benefits for certain set population. So if we're talking about people with cancer, there are numerous randomized studies showing that high doses of melatonin at night helps suppress cancer and improve survival, particularly in carcinomas, like lung cancer, for example.

And there's also good, good evidence in viruses. There's been numerous observational and even case reports of using high doses of melatonin for viruses, including Covid. Now, we can't say that it treats Covid. I'm just telling you, the studies that have been done. I hear you right. They've literally been done.

Giving, let's say, even up to 10 to 20 milligrams of melatonin, like four times a day, up to 70 milligrams total per day for 10 days, showing dramatic reductions in mortality. Hospital stay, how long someone is actually or how quickly they clear the virus is better if they're given higher doses of melatonin.

Yeah, I love melatonin. I usually do 3mil or less at night. I tested CBD with melatonin as well. But I do notice my heart rate variability skyrockets and. Which is another topic I want. I have so many questions for you, my man. Like, this is like a dream conversation for me personally, and I know people are gonna geek out on this, too, if they're listening in, but the melatonin, 3 milligrams or less. I have done the suppositories before of 100 or 200, and it's just way too much for me. Like, I'm talking, I wake up, and I'm still feeling like I'm in dreamland for the first three to four hours during the day. Now, I would do tyrosine and theanine and some other amino acids to help bring me back. What are your thoughts on that? How do you come back from kind of like the melatonin, you know, withdrawal or whatever's happening in your body? I don't even know. What would you say to that?

Yeah, I think so. When you. Some people are very sensitive to melatonin, and it's probably the people that already have fairly good melatonin status. And so when you stack exogenous doses of melatonin on top, you sort of, like, go past the threshold and you wake up kind of groggy. And in that sort of, like you said, dream State. So you just kind of got to let the body reset its typical level. What's good about exogenous melatonin though is there's not a lot of evidence that it actually inhibits your own endogenous production. A lot of times there's these feedback loops when you take exogenous supplements that it will inhibit your body's own production of that. That doesn't really seem to be the case with melatonin, but there are people that are very sensitive. So it's almost better to start really low dose, like 0.3 milligrams and then like sort of creep up like from there maybe to 1 milligram and then if that's not enough, maybe 3 and then even 5 to 10. Some people need so. And then again, there are some studies looking at 20 milligrams for the anti cancer benefits. So I think it depends on your sensitivity, on how high you can actually go without having side effects.

Yeah.

Anti aging and minerals, what are like your favorite things to take to keep you youthful, to keep you full of that ATP, the energy that we actually talked about.

I think one of the best things is exercise. And we don't just lose plain water when we exercise. When we sweat, we lose salt and numerous minerals. So I sort of COVID in the book how many minerals are actually lost through sweat and in what quantities and how to replace that. And I think that's really going to provide a lot of the longevity because it's going to allow you to continue to exercise and not slowly deplete you of those minerals, which can then cause a lot of issues if you don't replace them.

Yeah. And you actually have, I was looking online, you actually have a magnesium supplement. Am I correct in saying that?

So the, the company I work for. Yes. Has a magnesium. It's called Magn. It's a magnesium L threonate and it's the only one that can cross the blood brain barrier. And so.

It utilizes threonate, which can actually bring magnesium past the blood brain barrier and then actually into the neuron through these glucose transporters. And there are some good clinical studies that this supplement has improving cognitive function and those with cognitive impairment. There are actually even clinical studies in Alzheimer's patients improving the MMSE score and ADHD patients, improving IQ score, improving ADHD symptoms. So it's a pretty good clinically tested magnesium supplement.

I love that. I would love to offer it to the people listening today too.

Sure.

Maybe we can give them a coupon code.

Yeah, absolutely.

Maybe if you use the coupon code Drew, you guys at the link. I'll put it in the show notes. We'll give you a percentage off on that too. But magnesium is one of the products that I've always wanted to create at Organifi we haven't because we've been dabbling in Chinese traditional mushrooms, Adaptogens likened to ashwagandha, likened to rhodiola and cordyceps and some of these other things. How does minerals play with adaptogens in regards to the ability to absorb? I know ashwagandha would be great with magnesium considering the anti stress benefits and that kind of stuff. What are your thoughts around that?

Yeah, no, there's a lot of synergies there. So you have magnesium which is helping to boost these three.

Sort of mood neurotransmitters if you want to say, or mood boosting neurotransmitters, serotonin, dopamine, norepinephrine in the brain. And then you have things like ashwagandha which is more anti inflammatory and inhibits the breakdown of a lot of those feel good neurotransmitters. So these adaptogens work synergistically with minerals. And I love medicinal mushrooms. There's so much evidence, I mean I take them every single day for allergies, for immunity and there's a lot of good evidence that they have numerous benefits to health.

I'm going to send you a bunch of stuff too, brother.

Love it.

Yeah, I'd love to offer the magnesium theonate as well. I love anything that crosses the blood brain barrier that gets us that dual protection, not only the body but the brain. I mean that's where it's at.

Yeah.

So talk to us a little bit more. And I know I asked you the question before and this will be the final question before they can find out where to find you and everything else. What's your routine look like right now? Present day.

Present day, probably lifting weights three times a week, trying to do some high intensity either interval training, lactate threshold training, zone two training two times a week. And then the routine is typically if I'm on exercise days I do like to eat three times a day. If it's a not exercise day, I might only eat twice a day. But I'm not a huge person that like says if you're active lean. I don't necessarily think intermittent fasting is necessary for optimal health. I think you can fuel your workouts and be just as healthy eating three times a day.

So two to three times a day depending on workout load Are you tracking, like, using the whoop or the aura, Your HRV for the high intensity training, Are you trying, like, what's your goal? What do you want to create?

That's a good question. Um, the goal is sort of longevity. And we know that cardiorespiratory fitness definitely tracks well with.

Longevity. And same thing with why I lift weights, because that helps with insulin sensitivity, that helps with reducing the loss of muscle, sarcopenia, the loss of bone as we age. So I think all of us should be lifting weights because it's a natural decline, and if you don't start preventing that decline, there will be consequences in the long run.

Yeah, that's good to hear. I love lifting. Not so much a cardio guy. It's kind of hard for me to jump on the treadmill and run three or four miles. Even the high intensity stuff can be harder sometimes, but the energy that I get from it far outweighs the pain of doing it. You know what I'm saying?

Yeah. And, you know, some people that tend to be more compact, like, you have different types of muscle fibers that sort of lean more towards, you know, lifting heavier things rather than endurance. And so maybe that's potentially why your body sort of shies away from, you know, exercising longer and more so towards resistance training.

Yeah, resistance. Even some sprints, like, short sprints, I like.

Yep, that's great.

But now, after tracking my hrv, like, now I'm obsessed. Like, what can I do to increase that hrv? The heart rate variability, if you're, you know, just unfamiliar with that term. And I think that's a good question for you too, is there? I take a bunch of, like, NAD precursors, a bunch of stuff for the circulatory system. What do you recommend in regards to HRV and in your own experience?

Anything that will induce a mild form of stress will activate the sympathetic. And then after that stressor, you will activate the parasympathetic and improve heart rate variability. So whether it be sauna or heat, you will improve heart rate variability after the session. Same thing with cold, same thing with exercise, same thing with sunlight. So any hormetic type of stressor, once you recover from that, your heart rate variability will be improved.

Mmm, that's beautiful. Like breathwork, I notice, helps.

Yes, breathwork is activating the parasympathetic and tapping into that system. And yes, that's probably one of the best ways to impact, improve heart rate variability even.

This is funny. Even breathing through your nose, I got these little, like, nasal strips that I got On Amazon. And I take mouth at night, so I'm only able to breathe through my nose. And I'll get a 10 to 15 point lift on my heart rate variability just by doing that.

Sure. Yeah, yeah. I mean the double inhale, exhale. Right. And sort of like that non sleep, deep breath work can sort of tap into the parasympathetic system and improve that heart rate variability.

Mmm. So good. So good. Thank you for coming on. I want to give people access to you. I know they can follow you on Instagram, which I'll leave that link below too. You guys are going to love. He's a fellow truth teller right now, which is awesome. We need more people speaking out about what's really happening in the world. But also, where else can they find you?

My website is drjamesdenick.com that's D I N I C. I did just start a YouTube channel as well. Dr. James DiNicolantonio. YouTube. So sort of putting out just short videos, kind of explaining certain topics like this.

Yeah.

And then Amazon. My books are on Amazon. Yeah.

And I'll leave all that in the show notes. And I'd love to do a video with you on YouTube if you're ever in Sedona. Where are you located?

I'm actually, I'm in Rochester, New York, but.

Oh, perfect.

Happy to travel out and do something.

Yeah. Either Cali, San Diego, where our headquarters are, or Sedona too. Man, you'd love it here. So if you've never been.

Yeah, yeah, no, I, I'm a. I'm a. Listen, if I didn't have family in upstate New York, I would be somewhere warmer.

Well, we love what you're doing. Thank you so much for coming on the Drew and you show, my man. And I'll have you on the show in the future too, with maybe another book you're. You're writing. I see many more books in your future and if you. Okay, so if you have any of the doctor's books, I mean, these things. The mineral fix I think is 742 pages or something.

Yep.

Right. So it's just packed. I mean, you went above and beyond and I know you're going to continue to do that too in your life. And I'm looking forward to tracking you and seeing what you create over the next year, my friend.

Thanks, Drew. I appreciate that.

Yeah, we're in this together. Talk soon.

Okay, take care.

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