Speaker 1:
Welcome to the Dr. Gundry Podcast, where Dr. Steven Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone. Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements, and practical tips to empower you to take control of your health and live a long, happy life.
Dr. Steven Gundry:
Today we’re diving into the world of biohacking, those trendy health tricks everyone’s talking about. Some promise the world, but deliver not much at all. I’m pulling back the curtain on popular hacks that might not just be the best use of your money or simply don’t work. Speaking of biohacking, is cold plunging right for you. I’ll discuss the pros and cons of cold plunging and the best ways to do it. And finally, I’ll discuss a longevity promoting polyamine with a funny name that’s a real game-changer in activating your body’s natural cellular renewal system. Now, this is a biohack I do think is worth your money, so stay tuned to learn which biohacking methods are hype, whether cold plunging is actually beneficial, and how a little-known supplement can support a longer, healthier life.
Four biohacking tricks that don’t work or might be a waste of your hard-earned money. Okay, biohacking. I know, it’s all the rage right now. Dave Asprey and Bryan Johnson are two of the biggest names in the biohack movement, and I could go on and on and on. Let’s talk for a second about, what the heck is biohacking? I don’t know. It’s a really cool term and it sounds really cool, but obviously the idea is to hack or modify your basic biologic, physiologic functions with tricks. And if you’ve read any of my books, you know that I’m a big proponent of a lot of tricks to modify your physiology, to modify your mitochondrial health, and I could go on and on. But biohacking seems to have caught on, and it ranges from oh, cold plunges, to red light therapy, to saunas just to mention a few, and it can go even farther.
So, I’ve written a lot about cold therapy, sauna therapy, red light therapy, so we’re not going to really bother about that today, but here we go. Here’s where you really ought to think about how to spend your money properly. Number four is stool tests. Now, here’s a problem with a stool test, and there are a number of very good companies out there that can test your stool in a variety of ways. But the number one thing that you have to realize is that a stool test is merely a snapshot of your microbiome that day. It’s merely a Polaroid picture of that instant in time. And if you’ve read my books or read the literature, you know that your microbiome changes dramatically from day to day, depending on what you eat and even what the things you’re eating ate. In fact, very good studies have shown that changing your diet for three days will dramatically change your microbiome.
For instance, if you adapt a completely plant-based diet for three days, your microbiome will change to take advantage of those plant compounds. Similarly, if you decide to go carnivore for three days and only eat animal products, surprise, surprise, your microbiome will change dramatically to take advantage of those particular foods that you’re eating. It’s kind of like, you have hopefully, somewhere around 10,000 different species of bacteria in your gut. And at any one time, they’ll take advantage of the foods that they’re given. And so the guys who can ferment animal protein if you’re eating animal protein, will flourish and populate your gut, and the bacteria that take advantage of plant protein will just kind of wither away and just kind of wait their time. Similarly, if you’re eating lots of plants, those guys now have something to eat and they’ll reproduce and the guys who were eating the animal protein fermenting that now go, nothing to eat, we can’t grow, we can’t divide. We’ll wait on the sidelines. So with that in mind, you’ve got to be really careful about what information you expect to obtain from a gut microbe test.
Now, having said that, I do use gut microbiome tests in my office. I personally like the Gut Zoomer by Vibrant Wellness, but you got to be careful with the interpretation. And interestingly enough, one of the things I’ve found consistently is that most people who come to me with an autoimmune disease or with irritable bowel all suffer. Almost 100% of them suffer from a lack of bacteria that make short-chain fatty acids, and you’ve heard me talk a lot about how important short-chain fatty acids are, like butyrate, like acetate, like propionate. And interestingly enough, almost all my patients are lacking in those short-chain fatty acids, and in the bacteria that manufacture those short-chain fatty acids.
The other thing that I’ve been fascinated with using this test is that a great number of my patients in this category are lacking a class of bacteria, and there’s about 24 different bacteria, that so many of my patients lack. And surprise, surprise, they just happen to be the bacteria that are in Gundry MD 24 Strain Probiotic. Now, the good news about that is really, without a stool test, if somebody comes to my office with an autoimmune disease or irritable bowel, I almost now automatically put them on Gundry MD 24 Strain Probiotic and Gundry MD Bio Complete 3, which as you may know, is really one of the only bioavailable forms of butyrate that’s produced. So in a one-two punch, I pretty much solved the mysteries for most of my patients, and that’s one of the reasons that I keep seeing patients six days a week, so that I can tell you what’s missing in most of your gut.
Now having said that, you can take all the probiotics in the world, which are friendly bacteria, but if you don’t give those bacteria the precursors that they need, both prebiotics, fiber, and postbiotics, precursors of these materials, they’re not going to grow and thrive. And I’ve seen this repeatedly in patients who come taking lots of probiotics and yet their gut work and the rest of their blood work shows that the bacteria that they really want aren’t being fed properly. So it’s a one-two punch.
So, are stool tests useful? Well, if you want to know what you ate yesterday, absolutely. But on an overall view, they’re not going to help you that much. So if you like this, make sure to like subscribe and tell your friends, because I hope you like this information.
Number three, vitamin IV treatments. I know this is really exciting, everybody knows that the ultimate antioxidant is a compound called glutathione. Now, glutathione is essential for the antioxidant absorbing ability in your mitochondria. The problem is you really can’t swallow glutathione. There’s a lot of companies that hype liposomal glutathione, but most of the time it’s not going to be absorbed. Secondly, you could swallow glutathione, but it’s going to be gone virtually instantaneously, and you need to be manufacturing glutathione 24 hours a day.
Now, the good news is your liver is very capable of manufacturing glutathione for you. And two of the components that are incredibly useful to help your liver manufacture glutathione is N-acetylcysteine, better known as NAC, and the amino acid, glycine. And the combination of glycine and NAC makes glutathione. Now here’s the problem with that. You could swallow NAC but it doesn’t last very long, so you basically would have to swallow time release NAC, which I do, and glycine multiple times a day, which I do. Now, why don’t you just get IV glutathione? Great idea, except it’s only going to last for as long as the IV is running, and then it’s gone. Now, I also have several patients who have embarked on these therapies and one of them had a really severe reaction to IV glutathione. So, buyer beware.
How about vitamin C? How about high dose B vitamins? How about methylene blue? Same thing. There’s no doubt that high dose IV vitamin C is extremely useful for treating sepsis. I have used it to save people’s lives in the ICU who were dying of septic shock. There’s no question that continuous IV vitamin C has some interesting anti-cancer properties, but the problem with any of these compounds is it’s a fairly instantaneous effect, and once you stop the infusion, the effect goes away very rapidly. That’s true of taking vitamin C as a supplement. Vitamin C is a water-soluble vitamin and it’s excreted in your urine, so it only lasts for two to four hours. So, knock your socks off, go get a needle poked in your arm and take all these and you’ll have this fabulous event for a few minutes, maybe a couple hours. But don’t be naive that this is a long-term solution to a problem that can be fixed by food and appropriate use of supplements. That’s why I personally think they’re a waste of money and I’ve never had one.
Now, why do people report feeling so much better? One thing is the placebo effect is very powerful. And if I’m shelling out a large amount of money and having somebody poke me in the arm, I’m going to probably feel better because I spent a lot of money and somebody poked me in the arm, and that’s been shown over and over and over in human trials. The placebo effect is incredibly powerful. Now, I’m not saying that you might not feel better temporarily, that’s not what I’m saying, but the effect is so short-lived. Again, we’re talking about value for money and I just don’t think that’s where to put your money.
Are there IV treatments that are worth the money? Well, I’m intrigued and I use the word intrigued with peptides, exosome, extracellular vesicle therapy. I’m leaving tomorrow for a big meeting in Malta on extracellular vesicles. I wrote about them in Gut Check, you’ll learn a whole lot more of them in my upcoming book, The Gut-Brain Paradox. Simplistically, exosomes or extracellular vesicles are a communication system between primarily bacteria and us and a way of exchanging information. And the more we’re learning about this system of communication, the more we’re realizing we can harness this information for delivering literally messenger RNA, micro RNA, even mitochondria, even cellular peptides, to targets within us like our own mitochondria. This is a brand new field but there’s even now two societies directed to extracellular vesicles. So I’ll have more to report in a week. Is it ready for primetime? Sorry, absolutely not.
So keep listening folks, because I’m about to review the number one biohacking thing that is a complete waste of time.
Okay, biohacking number two, biological age testing. Now, the Kardashians have really made this popular by getting their biologic age done on their show. Now, what’s the difference between chronological and biological age? Good question. Chronological just says okay, I’m now 74 years old and I can’t change my chronological age. Well, I could lie as some people do, but my chronological age is how long I’ve been on this planet. So I’ve been around three-quarters of a century. Biological age tries to tell you that even though you’re chronologically 74, from a biologic perspective, from a physiologic perspective, maybe you’re a lot younger.
For instance, this Oura ring purports to tell me that my biologic age, my heart age is nine years lower than my chronological age. Now, how do they do that? They look at my VO2 max, they look at my activity, and they use a kind of cool formula to make me feel really good about myself.
I’ll give you a hilarious example. In the last few weeks, I have been primarily in France hiking, usually eight to 10 miles a day in hilly terrain. And my heart rate variability when I do that goes sky-high, which is also supposedly a really good indication that my biologic age is fantastic. Despite that, Oura told me that I lost a year in biological age doing what Oura told me was really good for me, and that my heart rate variability was now sky-high, and yet my apparently biologic age dropped. I came home for the last week, I actually injured my hamstring doing something really stupid, so I haven’t been walking very much. And lo and behold, when I haven’t been walking very much, my heart rate variability plummeted, yet my biologic age went back up. So, I don’t know. The point of all this is, those sorts of biologic tests are not ready for prime time.
Now, what about methylation tests? Here’s the problem. We turn DNA off and on by among other things, attaching methyl groups. There won’t be a test, but a methyl group is a carbon and three hydrogen atoms. And methylation is purported, and there’s some evidence that methylation of DNA is a really good way to track how fast or slow you’re aging. The problem is these methyl groups are constantly attaching and unattaching to DNA. So once again, you’re getting a snapshot of time of how many methyl groups were attached to your DNA at the time your test was done. If you did it two weeks from now, you might get a completely different snapshot of what that was doing. So once again, I’m not a big fan of right now, spending your money to figure out how biologically old you are.
The other thing that’s fascinating to me, you’ll notice that most of the people who are shelling out their money for this are actually young people. And does it really matter when you’re 42 years old, whether you’re 42 or 38, in terms of biologic age? Maybe when I’m 90, I might feel better that my biologic age is 80, but do I really care at that point? For instance, I just saw a new yesterday who flew in from New York City to meet me, and the first thing that this person said was, “Oh my gosh, look at your hands. You’re how old, 74? And your hands are so young. What the heck?” And my wife recently saw a person who recognized her from the internet and he says, “How old are you?” And my wife said, “I’m 74.” He said, “There is no way you’re 74. You are so much younger.” So I’ll tell you what, just show them your hands, show them your face, and don’t shell out your money for these tests, yet. I’m not saying they’re not interesting, but it’s not where you want to spend your money.
And now I’m happy to review the ultimate biohacking scam. Number one on my list right now, today, are stem cell treatments. What? Here’s the deal. I have a lot of patients who have shelled out a lot of money for stem cell treatments of various kinds. They’ve had autologous stem cell treatment, they’ve gone to Mexico or Costa Rica and had amniotic fluid stem cell treatments, placental treatments, umbilical cord stem cell treatments. As a general rule, here’s what I can tell you has happened to most of them. Most of them come back feeling better, particularly stem cell treatments in a painful joint. And these treatments seem to work very effectively for three months, six months, maybe a year. But here’s the point, if you don’t change your underlying behavior, if you don’t change your underlying gut physiology, if you don’t change your microbiome diversity, if you don’t heal the wall of your gut, then all those stem cell treatments will be undone because you haven’t changed what brought about the need for those stem cells. And that’s my problem.
Now years ago, I was approached by a major firm from Korea who wanted me to become their stem cell representative in America. And it was quite frankly, a very lucrative offer. And I said, “So we’re going to use autologous stem cells. We’re going to take them from people’s fat and we’re going to grow them, and then we’re going to inject them back in.” I said, “How do the stem cells know where to go?” And they said, “Oh, that’s easy. The stem cells know to go where they’re needed.” And I went, “Well, now wait a minute. The stem cells are already in us, right?” And they said, “Oh, yeah, absolutely. We got plenty of stem cells.” Let me assure you, you have plenty of stem cells. You have huge amounts of stem cells lining the wall of your gut just waiting to repair the wall of your gut.
The point is, you need to activate your own stem cells, and I’ve laid out how to do that in all of my books. Your stem cells are there, they’re just waiting to be turned on. And I’ll give you one final trick. One of the best ways to turn your stem cells on is vitamin D and intermittent fasting. So please, at this point, don’t waste your money on stem cell treatment. Spend your money on making your own stem cells wake up and go to where they’re needed, and then stop doing the damage.
The benefits of cold plunging. Oh my gosh, stress can be a good thing. Nietzsche once said that that which doesn’t kill us makes us stronger, and that’s the essence of what we’re delving into today. As I’ve discussed in The Energy Paradox, the amenities and comforts of modern living while soothing may actually be at the heart of weakening our bodies. We’ve insulated ourselves from the very environmental stresses that have historically kept our ancestors robust and resilient.
On episode 120 of The Dr. Gundry Podcast, I actually chatted with Wim Hof himself all about this. Now, Wim Hof has mastered the art of cold exposure. Now our skin, our largest external organ is brimming with thermal and electro receptors which are connected to our vascular and nervous systems. By shunning the cold, we’ve actually neglected these receptors and in turn, our vascular system becomes under-stimulated. Having grown up in the Midwest and northern Midwest and Nebraska and Wisconsin, and knowing these robust individuals, I can tell you that it was always talked about, that the cold makes people hearty. And I have a number of my ancestors who lived well into their early 100s being exposed to cold. And so there’s a lot of anecdotal evidence that cold exposure was really good for us. So this lack of stimulation, this lack of stress really affects how we react to our environment.
Now, what about reproducing that stress with modern-day technology, like a cold shower or cold plunging? Now, when you step into a cold shower or hop into an ice bath, you’re exercising these millions of muscles in your blood vessels. They are actively contracting and actively shunting blood away from your periphery down into your core. It’s a workout at the micro level. That workout, there’s an expression in longevity that we’re only as young as our blood vessels are flexible. And I can actually measure blood vessel flexibility in our office. We can do it both with blood tests and with a cute little machine called an EndoPAT, and we can actually see how flexible your blood vessels are. And the more flexible your blood vessels are, the more they react to stressors, the healthier you are and the healthier going forward. Now, cold exposure paired with deep breathing activates the adrenal access. This in turn, heightens your immune system ability to look for stressors and react appropriately.
So a regular cold shower can actually lower your heart rate, decrease stress signals in your liver, and actually prevent the unnecessary production of cortisol and glucose, but you got to ease yourself into this. Start your day off, take a hot shower, and then just turn it cold and just turn it cold for five to 10 seconds. It’ll brace you but it won’t just ruin your whole day. Then, try to build up to about a half a minute to a minute. It’s actually easy to do but most people get turned off by it because they sit there and try to gut it out, and that’s not the way to do it.
Now, the same way with cold plunges, here’s my advice as a heart surgeon and cardiologist. Please, please, please, if you have known coronary artery disease, if you have known high blood pressure, this is the last thing you want to do. The literature is now replete with many well-meaning individuals who have gone from a sauna to a cold plunge, or a cold plunge to a sauna, or into a cold plunge ice bath, and have had a sudden cardiac arrest. I personally had this happen to several patients who actually came to see me after that because of that. This is a real phenomenon and the idea that this is good for everybody and is the fountain of youth, it’s not the fountain of youth if you have these conditions. So please, buyer beware. On the other hand, a five-second spray of cold water is not the same thing.
Finally, cold therapy induces mitochondrial uncoupling, and that’s actually at the core of how that works. If you’ve read my Energy Paradox, Unlocking the Keto Code, or Gut Check, you know that mitochondrial uncoupling is actually the key foundation to good, long-term health. The good news is, the cold therapy is only one of a number of ways to produce the same thing. So, don’t feel bad that a cold shower and a cold plunge isn’t your cup of tea. There’s so many other ways to achieve the same thing, including a cup of tea, which will actually uncouple your mitochondria. Your choice. Hopping in an ice-cold tub of ice water or having a delicious cup of tea.
There’s a really interesting compound that occurs in nature, that occurs in several foods, and it may be one of the kind of hidden secrets to longevity that you need to know about, and I’m talking about spermidine. You may recall a term called autophagy, autophagy actually means self-eat. In aging, there are essentially two ways a old cell is destroyed. One is called apoptosis, it literally explodes and spews everything all over the place. That’s actually a bad way. On the other hand, the opposite is called autophagy. And autophagy basically means, okay, everything in here is worn and old. Let’s recycle these components, buff them up and reuse them again. And it turns out, the more you can induce autophagy and the less you induce apoptosis, the longer you live and the longer you live well. What does that have to do with spermidine? Spermidine promotes autophagy, not apoptosis.
So I want to talk about Spermidine. All right? Stay with me for a few minutes because we’re going to get a little nerdy and it’s going to be kind of science-y, but I promise you it’ll be worth it because you really want to know about spermidine. Okay, spermidine is a naturally occurring compound, we actually make it. It’s part of a class of compounds called polyamines. In mice, oral administration of polyamines has been shown to repair their intestinal mucosa and reduce inflammation. In fact, if you’ve read Gut Check, polyamines increase intestinal alkaline phosphatase, that’s a really good thing to have. Here’s the fun part. Spermidine was discovered in human semen. Yes, that’s where it got its name, in 1678 by Antonie van Leeuwenhoek. Now, it’s known to be present in all body cells. It can be created in tissue, but here’s the good news, it can be created by bacteria in our gut.
Now, as I mentioned, spermidine’s cool thing is it induces autophagy. That’s the natural way we recycle cellular components. Now, fasting, if you’ve read my books, is a phenomenal way of creating autophagy, but spermidine will do this without fasting. How? Well, spermidine inhibits acetyltransferase. Now, this reduces acetylation and it also inhibits mTOR, or the mechanistic target of rapamycin complex 1. This activates the AMPK pathway and actually starts up autophagy. So spermidine activates autophagy by inhibiting mTOR and activating AMPK. That’s how it works. There are a lot of other compounds that activate AMPK. One of them that you may have heard of is berberine. Another one that you may have heard of is metformin, the diabetic drop, but spermidine does it too.
Now, how does this identify it? Well, a study was done in yeast, and they found that if they gave yeast spermidine, it was correlated to the up regulation of autophagy genes in these yeasts. It also increased the lifespan of these yeasts. And if the yeast lacked autophagy genes, then it didn’t work. So they figured out the mechanism of how spermidine did what it did. So, what does that have to do with the aging process? Here’s the good news. Spermidine has great anti-aging properties. So autophagy’s role in inflammation and lifespan is really important. It reduces apoptosis, cell death. It actually changes lipid metabolism. It’s crucial for regulating lifespan, it’s affected by spermidine.
There’s a University of Graz study that showed improved mitochondrial function in the brain due to spermidine induced autophagy. Spermidine actually produces mitophagy, which is the turnover and recycling of mitochondria. And if you’ve been following any of us, you know that brain aging is directly related to mitochondrial dysfunction in the brain. So the better your mitochondria are, the better your brain. It increases ATP production by the mitochondria, and it has the potential to actually reverse cognitive decline.
Here’s the good news. Spermidine crosses the blood-brain barrier. Unlike many other compounds, spermidine can get to the brain to do its cool thing. What about lifespan? Well, these have been primarily done in mice, but hold the fort, there’s a human study coming up. Mice, aged mice were given spermidine for six months. It had notable anti-aging effects. It reduced liver and kidney damage, it preserved cardiac tissue, which usually gets older and older in mice, and it actually robustly restored their hair growth. They got furrier and more radiant.
Now, human studies, there was a 2018 study. There was a link between dietary spermidine and reduced mortality rates in humans. Yes, believe it or not, some humans eat a lot of spermidine and some humans don’t eat a lot of spermidine-containing foods, and so these groups were compared. There was an independent predicting value. The association held true even after adjusting for factors like age, BMI, alcohol, aspirin use, diabetes, metabolic syndrome, physical activity, sex, socioeconomic status, and diet quality. And the study showed that there was lower cardiovascular and cancer-related deaths, and the mortality rates were dramatically statistically lower in the study group that had more spermidine in their diet. So, that sounds good.
How about another cool study? This time in mice, they wanted to know what would happen to mice if they were supplemented with spermidine in their water. So they took aged mice and gave them spermidine for six months into their water, versus normal water for the other group of mice. The mice age-related bald spots improved, their heart health improved, their telomere shortening stopped, and the treated in mice telomeres looked like younger mice telomeres. And telomere length is another sign of aging. So, lots of cool stuff but the take-home point is, people who had a lot of spermidine in their diet did better than age match controls who didn’t have a lot of spermidine in their diet. That’s pretty cool.
Now, everybody has heard about rapamycin and there’s a lot of folks trying out rapamycin for anti-aging effects. And just to be clear, rapamycin works on the same mTOR pathway that spermidine works on. Could you take them both? Since I was around doing heart transplant when rapamycin was developed, I can tell you that there is a risk-benefit ratio with rapamycin. And quite frankly, I’m not willing to take that risk-benefit ratio. And quite frankly, the dose of rapamycin for humans that’s safe has yet to be determined. And since I don’t have a heart, lung, kidney or liver transplant, I don’t need to take rapamycin to keep rejecting my heart. Fasting has the same effect. Now, the combination of fasting and spermidine, now that’s what I’m interested in.
So, what are the practical applications behind all this? First of all, the bad news, as we age, spermidine production gets lower and lower. So as we age, it’s more important to acquire spermidine from external sources. Now, there’s actually some rich sources of spermidine. Mushrooms are probably number one. Cauliflower and broccoli are right up there. My favorite is actually aged cheeses, like for instance, aged Parmesan or aged Pecorino cheeses. For example, in one gram of mushrooms, that’s not much, there’s 160 micrograms of spermidine. In comparison, one gram of meat and quite frankly, that’s not very much, gives you just 20 micrograms of spermidine. So gram for gram, pound for pound, you’ll get about eight times more spermidine from mushrooms than you will from beef.
Interestingly enough, there’s lots of spermidine in chicken skin. So my advice, find yourself a good pasture-raised chicken, like Farmer Dan’s lectinlightchicken.com, and order the whole chicken and eat the chicken skin. In fact, I have a patient who daily dines on large amounts of baked chicken skin that he buys from his butcher because they sell boneless skinless chicken breasts and they basically throw the skin away, and that’s where the spermidine is. Fun idea. You do absorb spermidine from the gut and the absorption rate is anywhere from 40 to 80%. So, eating spermidine goes a long way.
Here’s an interesting clinical trial. There was a randomized placebo-controlled trial carried out for three months. During that trial, 1.2 milligrams of spermidine were administered to one group, while the other group was administered a placebo. At the end of the trial, it was found the spermidine was completely safe to take. The additional benefit is the spermidine group actually had increased hair growth. Listen out, guys, it grows hair.
All right, so spermidine is now generally recognized as safe, which means the FDA has basically said, “Because of this clinical trial, we’ll let people have it. We’ll let people take it in supplemental form.” And what you got to do is make sure you get quality ingredients, know who your supplier is, and think about adding spermidine to your diet, either through food, a great way, or supplementation. But spermidine may be one of that fountain of youth that you’re looking for, and don’t be afraid of it anymore. And if you like what you heard today, like it, share it and subscribe to this channel. We’ll see you next week.
Now it’s time for the question of the week. The question of the week comes from at Peter Massimolo, 1618 on my YouTube video on saunas. He asks, “Thank you Dr. Gundry, just one question. Is there no negative impact of IR on your eyes when you use IR sauna?” Well, that is a great question. Red light therapy on the eyes is not recommended and you’ll notice that most of the red light masks have shields for your eyes or actually don’t cover your eyes at all. However, there’s no evidence that an infrared sauna has the same effect as actually red light therapy on your eyes. So, there’s been a lot of infrared saunas out for many years, and we should have seen something if that was a problem, but great question.
Now it’s time for the review of the week. The review of the week comes from at David Sola 6691 on my YouTube video, on my top holiday gift picks. He says, “Thanks, Dr. Gundry, for the great and healthy Christmas gift ideas, we appreciate what you do. Merry Christmas.” Well, thanks very much, David. Merry Christmas and a happy New Year to you and happy Hanukkah and Kwanzaa. And hope some of these gift ideas make everybody’s Christmas a little bit brighter.
Speaker 1:
I hope you enjoyed this episode of The Dr. Gundry Podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone’s life when you take the time to share it with them. There’s also The Dr. Gundry Podcast YouTube channel, where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let’s do this together.
