1 00:00:00,078 --> 00:00:02,340 My name is Jamie Delaney and I'm your host. 2 00:00:02,340 --> 00:00:06,202 I'm a plant-based cardiologist and endurance athlete living in Southwest Florida. 3 00:00:06,202 --> 00:00:08,123 Welcome and thanks for listening. 4 00:00:08,124 --> 00:00:14,028 Well, I just got back from Leadville, Colorado, uh self-made training camp. 5 00:00:14,028 --> 00:00:21,073 So we went out on Thursday, came back on Monday and covered a lot of the 100 mile course that I'll be running. 6 00:00:21,294 --> 00:00:26,818 The idea was to gain confidence uh in my training. 7 00:00:26,818 --> 00:00:27,658 So. 8 00:00:27,672 --> 00:00:35,084 put it to the test at altitude, put it to the test at mountains, technical, climbing, descending, and so forth. 9 00:00:36,925 --> 00:00:44,678 One of the mantras that I've been going over and over in my head is how much do you want the outcome you visualize? 10 00:00:44,678 --> 00:00:52,250 So I've been doing a lot of visualization of me in various places at various times on the mountain, because I gotta tell you, 11 00:00:52,352 --> 00:00:57,315 There were some episodes during the training that I thought, am um I here? 12 00:00:57,315 --> 00:01:09,111 Why am I putting myself through this, going up these uh big mountains and huffing and puffing and had to keep coming back to, I like to do hard things. 13 00:01:09,111 --> 00:01:10,812 I want to test my body. 14 00:01:10,812 --> 00:01:14,554 I want to prove that if I can do it, other people can do it. 15 00:01:14,554 --> 00:01:16,695 And I want to choose strong. 16 00:01:16,775 --> 00:01:20,957 So my mind at times wanted to stop me. 17 00:01:20,957 --> 00:01:22,350 um 18 00:01:22,350 --> 00:01:27,714 but I know my body will carry me if I can just keep my head screwed on. 19 00:01:27,714 --> 00:01:31,275 And that's really uh somewhat what it's about. 20 00:01:31,836 --> 00:01:41,572 But nevertheless, coming from sea level to base camp at 10,100 feet and climbing up above 12,000 feet, there are some physiological differences. 21 00:01:41,572 --> 00:01:48,138 So I want to uh talk about altitude a little bit because some of you may travel to... 22 00:01:48,138 --> 00:01:55,641 places where there is high altitude or consider it and I want to give you a little heads up about what you might do to get ready for it. 23 00:01:55,641 --> 00:01:58,472 uh I would recommend going to Colorado. 24 00:01:58,472 --> 00:01:59,363 It's a beautiful state. 25 00:01:59,363 --> 00:02:01,503 The mountains are like no others and exploring. 26 00:02:01,503 --> 00:02:04,775 ah Nothing better to be an out being outdoors. 27 00:02:04,775 --> 00:02:07,506 So let's just jump right into things. 28 00:02:07,506 --> 00:02:10,007 uh You know the good and the bad. 29 00:02:10,007 --> 00:02:17,890 ah My coach, my running coach had suggested that when we got out to Leadville on Thursday, we should do a little bit of a 30 00:02:18,891 --> 00:02:20,492 just a shakeout run. 31 00:02:20,492 --> 00:02:27,656 So two or three miles, get the cobwebs out from flying all day and see how things, you know, just get ready for the next day. 32 00:02:27,656 --> 00:02:35,530 We were going to meet him on Friday, which would have been the first, first full day there at 6 30 AM to do a long training run. 33 00:02:35,530 --> 00:02:39,402 So, the idea was just to kind of get the lay of the land a little bit. 34 00:02:39,643 --> 00:02:44,856 Last year when we were out in June for a training run, my ankle was, um, 35 00:02:44,856 --> 00:02:49,589 pretty painful and I couldn't put much weight on the right foot and I was kind of hobbling down. 36 00:02:49,589 --> 00:03:01,856 So one place in particular that we didn't get last year was in the last probably six or seven miles of the course, you go down this section, it's called Mini Powerline. 37 00:03:01,856 --> 00:03:09,510 And if you can think about the power line, how steep it might be, and then add a bunch of rocks and scree, which is loose rock, that's what it looked like. 38 00:03:09,510 --> 00:03:13,058 And last year we looked at it from above and I wasn't even sure that. 39 00:03:13,058 --> 00:03:17,942 they make people go down and it looked pretty steep and fierce, but it was true. 40 00:03:17,942 --> 00:03:21,304 So we decided to check that out on Thursday afternoon. 41 00:03:21,945 --> 00:03:25,227 So we didn't get in as early as we would have liked. 42 00:03:25,488 --> 00:03:29,044 So by the time we got checked into the hotel on Leadville, it was about 5.30. 43 00:03:29,044 --> 00:03:32,013 So it would have been 7.30 Eastern standard time. 44 00:03:33,374 --> 00:03:35,406 So we decided to go out and see what we could do. 45 00:03:35,406 --> 00:03:42,924 So we parked at the base of that mini power line and basically got out of the car and tried to 46 00:03:42,924 --> 00:03:45,796 run, hike up that hill best we could. 47 00:03:45,796 --> 00:03:48,919 And we were immediately huffing and puffing bad. 48 00:03:48,919 --> 00:03:52,892 ah And it put the fear into me. 49 00:03:52,892 --> 00:04:07,424 It's like, jeez, know, if just going up this quarter mile hill is causing me this much grief, what in the world am I going to do tomorrow on a 20 mile run in similar in similar 50 00:04:07,424 --> 00:04:08,635 situations? 51 00:04:08,635 --> 00:04:12,268 And so we went up that hill and turned around and came down it. 52 00:04:12,386 --> 00:04:16,847 Um, down as often as hard as up, but this year my ankles better. 53 00:04:16,847 --> 00:04:22,829 So I didn't have the pain of my ankle going down and felt pretty good, um, going down. 54 00:04:22,889 --> 00:04:28,460 And we decided to run out the dirt road, which was just probably a two or 3 % grade up for a little bit. 55 00:04:28,460 --> 00:04:30,982 And we did that and it's like, I want to go up the hill one more time. 56 00:04:30,982 --> 00:04:35,383 So we went up about halfway and came down and it's like, that's enough. 57 00:04:35,383 --> 00:04:39,754 basically 1.8 miles and we were cooked on Thursday. 58 00:04:40,152 --> 00:04:46,126 Well, that set me up for a sleepless night on Thursday night thinking, you know, what am I going to do tomorrow? 59 00:04:46,126 --> 00:04:48,177 I haven't actually met this coach. 60 00:04:48,177 --> 00:04:54,472 We've only talked online and zoomed and he's going to come here and I'm going to be huffing and puffing when we first start out. 61 00:04:54,472 --> 00:04:57,214 He's going to either drag me or quit or I'm going to quit. 62 00:04:57,214 --> 00:04:59,065 What, what could possibly happen? 63 00:04:59,065 --> 00:05:02,858 So I didn't have my head in a very good space to start with. 64 00:05:02,858 --> 00:05:06,230 And, um, the night was somewhat sleepless. 65 00:05:06,230 --> 00:05:09,784 We tried to go to bed early for, um, 66 00:05:09,784 --> 00:05:21,511 for being out there, but nevertheless, uh got up the next morning and met the coach and he right off the bat said, you know, we're gonna take it easy. 67 00:05:21,511 --> 00:05:31,528 We're uh gonna go up this part, a section called power line because you'll be doing that in the mile eighties. 68 00:05:31,528 --> 00:05:35,330 So we'll work our way in from power line into the finish. 69 00:05:35,670 --> 00:05:37,932 So that was the plan about a 20 mile run. 70 00:05:37,932 --> 00:05:41,810 And he said, we'll take it easy and we'll, and we'll, you know, we'll hike and get used to it. 71 00:05:41,810 --> 00:05:43,303 And it was about 35 degrees. 72 00:05:43,303 --> 00:05:44,417 So it was cold. 73 00:05:44,417 --> 00:05:45,538 We forgot our poles. 74 00:05:45,538 --> 00:05:48,600 We left them in the trunk of the car at the, where we parked. 75 00:05:48,861 --> 00:05:59,750 So upfront, we're going to be without hiking poles and it's cold and we started out, but it felt much better uh on, on Friday. 76 00:05:59,750 --> 00:06:02,272 It, it wasn't uh near as bad. 77 00:06:02,272 --> 00:06:04,113 We took our time and paste it. 78 00:06:04,113 --> 00:06:05,574 uh 79 00:06:06,016 --> 00:06:08,587 And it wasn't, it wasn't too bad. 80 00:06:08,607 --> 00:06:16,458 Some of the sections where last year I had seen and thought were just really, really technical and almost impossible to run this year. 81 00:06:16,458 --> 00:06:18,891 It's like, I think I can run some of those sections. 82 00:06:18,891 --> 00:06:23,363 So I certainly wasn't as fast as I need to be, but wasn't that far off. 83 00:06:23,363 --> 00:06:25,594 So I thought, you know, still have a chance. 84 00:06:25,594 --> 00:06:27,175 It's not, it's not zero. 85 00:06:27,175 --> 00:06:28,055 We got to keep at it. 86 00:06:28,055 --> 00:06:32,156 There's work to do, but, um, you know, we'll, we'll keep going. 87 00:06:32,177 --> 00:06:35,538 And then on Saturday we came, 88 00:06:35,988 --> 00:06:41,521 and did the big climb over what's called Hope Pass or up to Hopes Pass. 89 00:06:41,521 --> 00:06:44,723 And that takes you well over 12,000 feet. 90 00:06:44,863 --> 00:06:46,965 And we had three snow crossings. 91 00:06:46,965 --> 00:06:52,478 And when I say snow crossings, the snow was about to your knees, so, but it was packed down tight. 92 00:06:52,478 --> 00:06:58,642 So if you walked on other people's tracks, you would stay in that packed snow, but your pole might go down. 93 00:06:58,642 --> 00:07:02,074 We remembered our poles the next day, but your pole might go down a couple of feet. 94 00:07:02,074 --> 00:07:03,214 So it was. 95 00:07:03,222 --> 00:07:06,263 somewhat treacherous and slippery. 96 00:07:06,263 --> 00:07:10,294 Of course, we had running shoes on, not boots, not crampons or anything. 97 00:07:10,294 --> 00:07:15,645 So uh it made for uh some funny photographs. 98 00:07:16,266 --> 00:07:20,067 But nevertheless, uh we got across those. 99 00:07:20,067 --> 00:07:21,947 And yeah, it was a steep climb. 100 00:07:21,947 --> 00:07:30,839 uh Again, goes from about 9,500 feet above sea level to over 12,000 feet of sea level and five miles. 101 00:07:30,839 --> 00:07:32,984 So it's switchbacks, but. 102 00:07:32,984 --> 00:07:38,957 but a lot of climbing, roots, rocks, some flat areas, but absolutely gorgeous. 103 00:07:39,078 --> 00:07:49,695 And there were a fair number of people out and we saw people coming down and they said, you know, be careful, it's really windy up there on the top of the pass and be careful, 104 00:07:49,695 --> 00:07:51,846 it's really windy up there on the top of the pass. 105 00:07:51,846 --> 00:07:56,199 And where we were in the woods at the time, it didn't seem that bad and it was actually kind of hot. 106 00:07:56,199 --> 00:07:58,232 It was probably almost 70. 107 00:07:58,572 --> 00:08:09,717 So he didn't think a whole lot about it, but when we got out above tree line, the wind really, really kicked up and I actually put a rain jacket on, but I couldn't, I put it 108 00:08:09,717 --> 00:08:10,688 over my vest. 109 00:08:10,688 --> 00:08:12,569 I couldn't zip it all the way. 110 00:08:12,569 --> 00:08:21,153 So it was open and there was a hood and the wind started really grabbing it like it was a kite and going through the snow. 111 00:08:21,153 --> 00:08:23,596 And again, it made for some. 112 00:08:23,596 --> 00:08:33,711 balance issues and as we went back and forth and as you get to the top you're really doing switchbacks on this loose rock type of thing and it was pretty much all I could do to hang 113 00:08:33,711 --> 00:08:43,957 on and not fall over and when I got to the top I didn't really feel that comfortable as staying up there standing so I actually sat down for a minute waiting for Michael to come 114 00:08:43,957 --> 00:08:47,238 the rest of the way up and uh 115 00:08:47,626 --> 00:08:51,298 At even sitting, I was uncomfortable with the hood of my jacket was blowing. 116 00:08:51,298 --> 00:08:57,341 So I decided, you know, if you want to come on up, Michael, come on up, but I'm going to, I'm going to come down and we'll pass in the pass in the way. 117 00:08:57,341 --> 00:08:59,273 And that's kind of what we did. 118 00:08:59,273 --> 00:09:00,823 So we didn't go down the other side. 119 00:09:00,823 --> 00:09:02,775 just retraced our steps back. 120 00:09:02,775 --> 00:09:16,140 And then the third day, um, we did another, uh, 10 mile, run, walk, hike, um, on another section of the course, again, retracing steps from. 121 00:09:16,140 --> 00:09:22,494 that hope pass back towards the start for about 10 miles over a section that we hadn't been. 122 00:09:22,494 --> 00:09:29,297 Unfortunately, we made a wrong turn and got almost a mile off course and missed some of the climb. 123 00:09:29,297 --> 00:09:36,481 So we caught it on the way back, but we had to catch a Jeep trail to go up to the top to hook onto the trail. 124 00:09:36,481 --> 00:09:44,245 And when I say a Jeep trail, I certainly wouldn't take any vehicle that I owned up that particular trail. 125 00:09:44,245 --> 00:09:45,934 was rocky, rooty. 126 00:09:45,934 --> 00:09:57,949 Um, you know, I could see you losing an oil pan or something, you know, maybe a four wheeler, but, uh, it was plenty of challenge just walking up, uh, with, with poles, just 127 00:09:57,949 --> 00:09:58,629 hiking up. 128 00:09:58,629 --> 00:10:01,660 So it was, it was a good challenge. 129 00:10:02,881 --> 00:10:15,020 So what I want to go over is what does altitude do to one, um, when you come from sea level or anything really below, uh, 5,000 feet. 130 00:10:15,094 --> 00:10:23,656 what what actually happens and maybe what you shouldn't do with regards to what we really did. 131 00:10:23,656 --> 00:10:39,071 uh But first of all, I'd like to kind of go over what um what I ate because this is a plant based wellness podcast and and that'll that'll let you have a little bit of idea 132 00:10:39,071 --> 00:10:43,054 into you know how we travel plant based. 133 00:10:43,054 --> 00:10:54,038 uh into remote areas and Ludville is a very small mining town if you've not been there or heard of it and there was a uh Safeway grocery store that was pretty limited. 134 00:10:54,038 --> 00:11:04,643 uh There was a Whole Foods about 40 minutes away that we stopped at to get some supplies and with the altitude anything in a bag was puffed really far out so it was pretty wild to 135 00:11:04,643 --> 00:11:05,583 look at. 136 00:11:05,763 --> 00:11:12,366 But when we arrived at Denver, uh one of the first things we did we have a little restaurant that we go to 137 00:11:12,366 --> 00:11:25,386 near the airport is called Faw 92 and I think it's probably a bit of a chain, but nevertheless you can get some really good Faw and With very very fresh vegetables and they 138 00:11:25,386 --> 00:11:26,126 get it out quick. 139 00:11:26,126 --> 00:11:40,846 So that's what I had rice noodles broth cauliflower bok choy broccoli carrots some onions bean sprouts some jalapeno peppers 140 00:11:40,846 --> 00:11:44,358 ah some Thai basil, so absolutely delicious. 141 00:11:44,358 --> 00:11:47,750 And I ate all of that broth because I wanted to hydrate. 142 00:11:47,750 --> 00:11:54,684 ah It was salty, not horribly salty, but I was on a mission to use that salt to hydrate. 143 00:11:54,684 --> 00:11:56,515 And I'll get to that in a little bit later. 144 00:11:56,515 --> 00:12:02,319 ah Before we left in the morning though, I had prepared us a fruit bowl with some granola. 145 00:12:02,319 --> 00:12:08,282 ah And so we took that, we had watermelon and mango, it's mango season in Florida. 146 00:12:08,282 --> 00:12:12,445 And so we took some good mango and some granola and had that at the airport. 147 00:12:12,445 --> 00:12:14,306 And you know, if you're traveling, that's an option. 148 00:12:14,306 --> 00:12:15,667 Fruit gets through TSA. 149 00:12:15,667 --> 00:12:21,471 If you make a, you know, you do a Tupperware bowl, you can put it in a backpack and it's actually a great way to travel. 150 00:12:21,471 --> 00:12:25,193 And so, you know, you're going to get some fruit in the beginning of the day if you start out that way. 151 00:12:25,414 --> 00:12:36,141 So we had the fruit bowl and then we had the Fah and we went and did our little run and there is a really good pizza shop in Ludville and we were able to get a plant-based pizza. 152 00:12:36,141 --> 00:12:37,464 So basically. 153 00:12:37,464 --> 00:12:44,257 pizza, hold the no cheese and tomatoes, but we had tomato sauce and a bunch of different veggies and they loaded up. 154 00:12:44,257 --> 00:12:50,406 So we had lots of greens and um tomatoes and peppers and mushrooms. 155 00:12:50,406 --> 00:12:54,761 And so, and so all of, so it was a, it was a good, it was a good dinner. 156 00:12:54,761 --> 00:13:01,864 Um, from then on, we, we were a little bit, uh, on the scant side. 157 00:13:01,864 --> 00:13:06,085 we had got some granola at the whole food store. 158 00:13:06,314 --> 00:13:09,555 And we had some soy milk and we got more fruit. 159 00:13:09,555 --> 00:13:14,337 So we had breakfast at the the em hotel before we went out. 160 00:13:14,337 --> 00:13:27,083 And on the trail, we took sun butter sandwiches, sun butter and jelly sandwiches, along with gels and uh gnarly and tailwind, which is sports drink that has some sodium in it. 161 00:13:27,083 --> 00:13:30,694 And we also carried a bladder of with one point seven liters of water. 162 00:13:30,694 --> 00:13:32,505 So that's what we took on the trail every day. 163 00:13:32,505 --> 00:13:35,598 uh You might ask me about sun butter. 164 00:13:35,598 --> 00:13:49,287 um One of the reasons why we eat sun butter is basically because when um Caleb was starting to pre go to preschool a little bit, the peanut allergy was so bad. 165 00:13:49,287 --> 00:13:53,580 And when he had friends over at he would get sun butter and it actually tasted pretty good. 166 00:13:53,580 --> 00:14:02,076 And if you look at the nutrition um and macronutrients, it's almost identical to peanut butter or almond butter. 167 00:14:02,336 --> 00:14:05,478 There's a little variation in um 168 00:14:06,176 --> 00:14:12,440 saturated fat, but if you get plain unsweetened sun butter and plain unsweetened peanut butter, they're pretty close. 169 00:14:12,440 --> 00:14:14,392 So there's no real benefits. 170 00:14:14,392 --> 00:14:17,634 The Omega-6 profile is about the same. 171 00:14:17,634 --> 00:14:18,835 Saturated fat's the same. 172 00:14:18,835 --> 00:14:20,926 Polyunsaturated, monounsaturated fat. 173 00:14:20,926 --> 00:14:22,557 Protein's about the same. 174 00:14:22,557 --> 00:14:26,570 You know, maybe one gram difference here or there, again, depending on the brand that you buy. 175 00:14:26,570 --> 00:14:28,061 But for the most part, they're the same. 176 00:14:28,061 --> 00:14:29,862 So it becomes taste. 177 00:14:29,862 --> 00:14:33,645 That sun butter's pretty easy to spread on bread. 178 00:14:33,645 --> 00:14:35,758 We purchased Dave's Killer Bread. 179 00:14:35,758 --> 00:14:37,319 for our sandwiches. 180 00:14:37,660 --> 00:14:39,301 Didn't carry sourdough bread there. 181 00:14:39,301 --> 00:14:49,430 uh so Dave's Killer Bread with Sun Butter and Jelly was our main solid foods on the trail. 182 00:14:49,510 --> 00:14:51,612 And we did that all three days. 183 00:14:51,612 --> 00:14:55,065 And I gotta tell you, that really picks you up between the bread, the peanut butter and the jelly. 184 00:14:55,065 --> 00:15:02,926 The jelly gives you a quicker lift, the bread is a little bit slower, and the nut butter, or I guess it's seed butter, 185 00:15:02,926 --> 00:15:11,448 uh kind of slows the digestion so you don't have, uh you don't lose that glucose real quick and it uh tends to hang on pretty good. 186 00:15:11,448 --> 00:15:15,729 So, and it's pretty digestible with water and it went down good. 187 00:15:15,729 --> 00:15:16,890 So that was a win. 188 00:15:16,890 --> 00:15:25,612 uh Next meal was Thai food uh and uh some vegan sushi and spring rolls. 189 00:15:25,612 --> 00:15:31,414 And then uh when we went back to the airport, we again had the pho. 190 00:15:31,414 --> 00:15:32,834 So not a 191 00:15:32,834 --> 00:15:43,357 big variety, but simple food with getting all our greens ah and getting hydration, fresh vegetables and fruit. 192 00:15:43,417 --> 00:15:45,648 Pretty good for being in a remote area. 193 00:15:45,648 --> 00:15:47,658 So you can do those things. 194 00:15:47,658 --> 00:15:57,831 ah You just have to pay a little attention about what you are looking for ah and, you know, maybe plan a little bit ahead and have some bowls. 195 00:15:57,831 --> 00:16:00,822 When we went to the hotel we had, they had breakfast. 196 00:16:00,822 --> 00:16:01,538 So we 197 00:16:01,538 --> 00:16:03,409 you know, use some of their bowls and utensils. 198 00:16:03,409 --> 00:16:04,799 So it all works out. 199 00:16:04,799 --> 00:16:11,301 But, you know, once you, once you think about some things you can uh pack, you know, accordingly. 200 00:16:11,301 --> 00:16:13,972 And then we, we actually brought, you know, some of the stuff home. 201 00:16:13,972 --> 00:16:18,623 We just put it in a Ziploc so it wouldn't explode with the altitude. 202 00:16:18,623 --> 00:16:26,786 uh Another lunch sandwich that we had after we got back, uh we had hummus. 203 00:16:27,006 --> 00:16:30,488 and uh some vegan cheese on uh bread. 204 00:16:30,488 --> 00:16:32,729 And he was like, my goodness, the vegan cheese. 205 00:16:32,729 --> 00:16:35,451 uh So it did have some fat. 206 00:16:35,451 --> 00:16:48,238 But the calories that we expended, uh I felt pretty comfortable with a sandwich of hummus trying to get some extra protein in and the vegan cheese. 207 00:16:48,639 --> 00:16:55,202 And we've got a variety that's uh pretty clean as far as not a lot of extra oils. 208 00:16:55,357 --> 00:16:58,387 With a nut bass so not too awful bad 209 00:17:02,926 --> 00:17:05,186 So what did we do wrong? 210 00:17:06,086 --> 00:17:08,526 And what did I notice up front? 211 00:17:08,526 --> 00:17:17,986 The first time we went to Leadville, as soon as we got out the car and just kind of did it, we waited till the next day to do a little bit of a shakeout run and we knew we were 212 00:17:17,986 --> 00:17:19,805 short of breath all of a sudden. 213 00:17:20,186 --> 00:17:29,706 And the first time we went, we actually had a little bit of tingling in the fingers intermittently and a bit of a headache. 214 00:17:30,066 --> 00:17:31,726 So the second time we went, 215 00:17:31,726 --> 00:17:36,426 to Leadville, I really made sure we started to hydrate very good. 216 00:17:36,426 --> 00:17:43,206 You know, sometimes on the airplane, you don't want to drink a lot of fluids because you don't want to have to get up on a three and a half hour flight. 217 00:17:43,206 --> 00:17:53,506 Um, but as soon as I hit the air, as soon as I hit the terminal in Denver, I really started pushing the fluids and excuse me again, we, continued to push, push fluids through 218 00:17:53,506 --> 00:18:01,206 lunch, you know, allowing a little extra sodium in the soup, uh, and drinking water and keeping the water bottles filled. 219 00:18:01,230 --> 00:18:08,340 um because that's actually very important to try to prevent altitude sickness. 220 00:18:08,661 --> 00:18:17,564 And signs of altitude sickness or altitude change obviously is shortness of breath is probably the first thing. 221 00:18:19,052 --> 00:18:30,432 The percentage of oxygen in the air doesn't change, but the barometric pressure uh decreases as you go higher. 222 00:18:30,432 --> 00:18:34,635 So there's less pressure, so the oxygen molecules spread apart. 223 00:18:35,036 --> 00:18:37,598 And so with each breath, you get less oxygen in. 224 00:18:37,598 --> 00:18:47,214 So there is a of uh calculation that some of the mountaineering sites give. 225 00:18:47,214 --> 00:18:52,174 At sea level, oxygen is about 21 % saturated. 226 00:18:52,554 --> 00:19:00,994 At 5,000 feet, which would be Denver, it's about 17.3%, the equivalent to 17.3 % saturated. 227 00:19:00,994 --> 00:19:06,854 It's still the same, but again, with the oxygen molecules out, that's really what it feels like. 228 00:19:06,854 --> 00:19:15,370 And then at 8,000 feet, 15.4%, and then at 10,000, 14.3%, and all the way down to 13.2%. 229 00:19:15,370 --> 00:19:20,252 the feeling of getting oxygen when you're up at over 12,000 feet. 230 00:19:20,252 --> 00:19:32,147 uh So it's basically uh when you look at the barometric pressure at sea level, it's about 10 meters of water pressing down and as you go up, there's less air. 231 00:19:32,147 --> 00:19:34,378 So there's less pressing down on you. 232 00:19:34,378 --> 00:19:38,080 So there's less to keep the air oxygen molecules together. 233 00:19:38,080 --> 00:19:43,458 uh And so, you know, the basics 234 00:19:43,458 --> 00:19:55,883 things that can happen again, shortness of breath that people may notice right up front, uh fatigue because again, you're not delivering the oxygen to your muscles uh that you 235 00:19:55,883 --> 00:19:57,064 normally would. 236 00:19:57,064 --> 00:20:09,899 uh Having difficulty sleeping and we'll go into that a little bit more detail as to why the headache uh comes from a change in pressure and vasoconstriction in the head and the 237 00:20:09,899 --> 00:20:12,396 skull, uh nausea. 238 00:20:12,396 --> 00:20:23,609 Vomiting even uh you'll notice an increased heart rate uh If it got really bad people can actually have a blueness of their skin if they're not getting enough oxygen in they can 239 00:20:23,609 --> 00:20:35,482 get confusion chest tightness exacerbation of people have coronary artery disease uh or Some vasoconstriction they can have more chest pain People can even pass out they can be 240 00:20:35,482 --> 00:20:42,014 unsteady and dizzy because of the changes in cerebral blood flow And a cough is not uncommon 241 00:20:42,674 --> 00:20:47,216 Usually most of these symptoms don't start to about 8,000 feet. 242 00:20:47,236 --> 00:20:51,148 So um we got there fairly quick. 243 00:20:51,148 --> 00:20:55,039 We got to Denver at 5,000 and within an hour we were at 8,000 feet. 244 00:20:55,039 --> 00:20:59,441 So we went from 10 feet in Florida to 8,000 feet pretty quickly. 245 00:21:01,982 --> 00:21:11,016 What we did that was probably not that smart was we stayed on our running schedule and decided to run up that hill as soon as we got out the car. 246 00:21:11,320 --> 00:21:16,831 So we didn't acclimate at all, other than, you know, hydrating a little bit. 247 00:21:17,212 --> 00:21:22,033 But we didn't stretch, we didn't walk, we just took right up off that, up that hill. 248 00:21:22,033 --> 00:21:33,326 uh A smarter person would have probably expected to be very, very short of breath, but I just assumed that, you know, man, I should acclimate and it shouldn't bother me this much. 249 00:21:33,326 --> 00:21:40,538 But the reality was, uh it wasn't as much my physiology as it was the barometric pressure and the lack of oxygen. 250 00:21:40,706 --> 00:21:46,008 I was breathing in ah and I had not adjusted to it. 251 00:21:46,329 --> 00:21:56,374 That increase in respiration is really important because the first thing your body does when you're not getting, when there's not as many oxygen molecules is your body is 252 00:21:56,374 --> 00:21:58,475 somewhat starved for oxygen. 253 00:21:58,555 --> 00:22:05,478 You don't really, most people wouldn't drop their oxygen saturation if they had that much, if they had a... 254 00:22:05,554 --> 00:22:12,877 Pulse oximeter, but you can so depending on from where you start with you could actually drop down in the 80s Which would make things very significant? 255 00:22:12,877 --> 00:22:23,317 ah If people are anemic obviously will make it worse because your hemoglobin carries oxygen molecules And so if you have less hemoglobin, and they have less oxygen molecules. 256 00:22:23,317 --> 00:22:33,686 It's gonna make it that much worse That's why people that live at high altitudes or mountain years tend to have high hemoglobins Because it adjusts over time your body puts 257 00:22:33,686 --> 00:22:34,826 out more 258 00:22:34,830 --> 00:22:41,234 uh red blood cells from the spleen when you're at chronically at a higher altitude. 259 00:22:41,474 --> 00:22:49,559 That can be good and bad because if your blood has more molecules in it, more hemoglobin molecules, it's thicker. 260 00:22:49,679 --> 00:22:58,224 And if you become dehydrated, then those hemoglobin molecules get stuck in little arteries and you could have lack of blood flow or an infarction. 261 00:22:58,224 --> 00:23:01,056 So it's not all that it's cracked up to be. 262 00:23:01,166 --> 00:23:09,290 ah Your body over time does make more red blood cells by the hormone that's produced by the kidney called EPO, but that occurs over time. 263 00:23:09,290 --> 00:23:12,041 It's not something that occurs over a couple of days. 264 00:23:12,041 --> 00:23:15,332 It's more, more months to years type of thing. 265 00:23:15,713 --> 00:23:24,016 So the first thing again, you breathe harder because you're trying to circulate less oxygen or less oxygen molecules. 266 00:23:25,237 --> 00:23:27,106 And when you're breathing harder, 267 00:23:27,106 --> 00:23:29,557 you're breathing off carbon dioxide. 268 00:23:29,557 --> 00:23:35,630 when you, if you hyperventilate at sea level, you get dizzy because you're breathing off carbon dioxide. 269 00:23:35,630 --> 00:23:39,521 And if you hyperventilate a lot, you can get so dizzy that you actually pass out. 270 00:23:39,521 --> 00:23:44,553 And when you pass out, you won't breathe for a minute and everything will start to normalize very quickly. 271 00:23:44,553 --> 00:23:53,237 uh Your hemoglobin molecule carries carbon dioxide and oxygen and it has to be balanced. 272 00:23:53,237 --> 00:23:55,480 So if you blow off a lot of 273 00:23:55,480 --> 00:24:03,035 carbon dioxide because you're breathing heavy, your body hangs on, your hemoglobin hangs on to those oxygen. 274 00:24:03,035 --> 00:24:09,350 So even though there are less oxygen molecules around, when you hyperventilate, you actually shift that. 275 00:24:09,350 --> 00:24:14,203 So the oxygen molecules are actually more tightly held onto the hemoglobin. 276 00:24:14,203 --> 00:24:16,664 So it kind of makes matters worse at first. 277 00:24:16,725 --> 00:24:24,908 But the biggest thing that happens is when you breathe off the carbon dioxide, your pH starts to go up. 278 00:24:24,908 --> 00:24:26,479 and you become alkaline. 279 00:24:26,479 --> 00:24:31,362 So carbon dioxide is a measure of our metabolism. 280 00:24:31,362 --> 00:24:36,366 So when we take in food and we use it for energy, the energy is ATP. 281 00:24:36,366 --> 00:24:42,690 uh The molecules on the side are water and carbon dioxide. 282 00:24:43,130 --> 00:24:45,492 And we have to extrate that carbon. 283 00:24:45,492 --> 00:24:47,533 And so it's in the form of carbon dioxide. 284 00:24:47,533 --> 00:24:48,878 So when we're breathing, 285 00:24:48,878 --> 00:24:53,561 Well, if you retain carbon dioxide, your pH will go down and you'll become acidic. 286 00:24:53,561 --> 00:25:00,765 So if you were not to breathe or people um have pneumonia and they're not breathing enough, their pH can lower. 287 00:25:00,765 --> 00:25:10,291 um they, um some heart, end stage heart failure, people's pH can start to drop because they become acidotic. 288 00:25:10,291 --> 00:25:15,004 But when you're hyperventilating, your pH actually goes up and you become alkaline. 289 00:25:15,568 --> 00:25:19,873 and everybody's like, alkaline sounds good because they sell alkaline water and it must be really good. 290 00:25:19,873 --> 00:25:24,788 But in this case, um, your body can't really regulate very quickly. 291 00:25:24,788 --> 00:25:33,358 And so you start to have these symptoms of potential nausea and, um, GI distress. 292 00:25:33,358 --> 00:25:38,020 And it takes a couple of days for your kidneys to. 293 00:25:38,126 --> 00:25:45,426 regulate and actually hang on to bicarbonate or actually get rid of the bicarbonate so that you can normalize your pH. 294 00:25:45,426 --> 00:25:54,826 If you're dehydrated, it makes it worse because now the kidneys cannot get rid of the, can't get rid of the bicarb because you're already dehydrated. 295 00:25:54,826 --> 00:26:06,406 So that's the reason for hydrating is so that you can keep flushing things out and your kidneys keep working so that your pH can normalize into that normal neutral 7.4 number. 296 00:26:08,773 --> 00:26:22,097 If you don't, you know, again, in severe cases, you can get fluid in the brain, you can get fluid in the lungs, which causes, uh you know, uh confusion and shortness of breath. 297 00:26:22,537 --> 00:26:31,110 When you're taking in less oxygen, your body and especially your kidneys and your lungs say, hey, we're not getting enough oxygen. 298 00:26:31,110 --> 00:26:36,962 So what typically happens in the lungs is the blood vessels constrict. 299 00:26:39,058 --> 00:26:48,676 When they when they constrict it's it's even harder for some of the oxygen to pass through so you can get a increased blood pressure in the lungs which can lead to even some 300 00:26:48,676 --> 00:27:04,218 bleeding in the lungs so uh It can it can cause some problems uh If you're not not careful when it comes back to the sleep I often talk about a body battery and 301 00:27:04,939 --> 00:27:10,113 The body battery, you know, on my Garmin, uh it takes into account heart rate variability. 302 00:27:10,113 --> 00:27:15,697 takes into account sleep, uh general fatigue, heart rate, respirations. 303 00:27:15,697 --> 00:27:21,460 Well, my body battery was really like it tanked the next day and it stayed tanked. 304 00:27:21,481 --> 00:27:22,852 You know, it was very, very low. 305 00:27:22,852 --> 00:27:24,113 did, you know, start out. 306 00:27:24,113 --> 00:27:27,485 Usually my body battery is above 70, sometimes a hundred. 307 00:27:27,485 --> 00:27:33,189 ah But it's, you know, certainly I'm happiest when I'm in the 80, 90 range. 308 00:27:33,189 --> 00:27:34,604 uh 309 00:27:34,604 --> 00:27:44,062 waking up with the body battery 30 and by the end of the day it was five, not going up much more and then just, you know, going down really quickly and actually was starting, 310 00:27:44,062 --> 00:27:53,890 was feeling fatigued, you know, so I was blaming it on lack of sleep or not being able to sleep, you know, time change, two hours difference on and on and on. 311 00:27:54,291 --> 00:28:02,037 But when I got to thinking and actually it was the second night when it hit me, I was laying there and I'm breathing heavier. 312 00:28:02,037 --> 00:28:03,878 ah I'm usually a 313 00:28:03,906 --> 00:28:07,037 pretty slow, easy breath in. 314 00:28:07,037 --> 00:28:12,458 I practice my breath work and I don't breathe heavy and I don't breathe frequently. 315 00:28:12,458 --> 00:28:14,349 I try to keep my respirations down. 316 00:28:14,349 --> 00:28:17,030 I try to keep very tolerant of CO2. 317 00:28:17,030 --> 00:28:20,546 But I noticed that I was really breathing. 318 00:28:20,546 --> 00:28:25,612 I had my mouth closed, but I was breathing very frequently and it's like, that is odd. 319 00:28:25,612 --> 00:28:31,253 ah And I tried to slow my breath down, but I really wasn't. 320 00:28:32,801 --> 00:28:45,565 I never checked an oxygen saturation, but, um, and I didn't feel short of breath at all, but that rapid or the increased respirations was enough to, um, actually tank my body 321 00:28:45,565 --> 00:28:48,825 battery and caused me not to get really good sleep. 322 00:28:48,825 --> 00:28:51,787 the last day, my body battery started to go up into the 40s. 323 00:28:51,787 --> 00:29:01,390 So I think I was acclimating some, but nevertheless, um, that's another thing that you have to take into account is your overall breathing frequently. 324 00:29:01,390 --> 00:29:02,540 Frequency. 325 00:29:02,946 --> 00:29:13,509 Now, when I was climbing the big climbs, obviously breathing heavy and breathing heavier than if I were running in the, you know, fast on the flat. 326 00:29:14,129 --> 00:29:24,612 And that is a good thing again, because you want to take in, you have to take in more oxygen because if you're exerting yourself, your body needs more oxygen. 327 00:29:24,612 --> 00:29:32,204 So you have to breathe more frequently to deliver the oxygen to your, get oxygen into the bloodstream to deliver it to the tissues. 328 00:29:32,332 --> 00:29:42,069 So one of the things that you have to be aware of is that when you exert yourself at altitude, you're going to breathe breathing harder and more frequently. 329 00:29:42,089 --> 00:29:43,200 And that's a good thing. 330 00:29:43,200 --> 00:29:50,916 And it's something that shouldn't be suppressed because you're trying to, again, get in more oxygen. 331 00:29:50,916 --> 00:29:53,978 But by doing that, you're also getting rid of more CO2. 332 00:29:53,978 --> 00:30:00,386 So again, you have to be hydrated and allow the kidneys to do their job and to compensate for everything. 333 00:30:00,386 --> 00:30:06,288 There is a medication called acetylzolamide that helps your body get rid of bicarb. 334 00:30:06,288 --> 00:30:14,812 um You know, uh it's sometimes indicated in certain people, especially if they're having a hard time acclimating or if they have problems. 335 00:30:14,812 --> 00:30:26,557 ah I didn't want to play that game because it's hard enough when you're running to figure out your nutrition and figure out uh sodium with the drinks, the electrolyte solution and 336 00:30:26,557 --> 00:30:27,467 how much fluid again. 337 00:30:27,467 --> 00:30:28,848 So I didn't want to mix that up. 338 00:30:28,848 --> 00:30:30,094 I wanted to let my body. 339 00:30:30,094 --> 00:30:32,834 kind of compensate on its own. 340 00:30:33,474 --> 00:30:36,874 So that's what I did. 341 00:30:37,594 --> 00:30:47,454 But again, those are some things that you can expect if you're in an altitude situation. 342 00:30:47,454 --> 00:30:57,302 And again, I would be kind to yourself and let your body acclimate a little bit and don't force it. 343 00:30:57,302 --> 00:31:00,483 We got a little bit of cough that first day running up the hill. 344 00:31:00,483 --> 00:31:03,085 Most likely it was bronchial congestion. 345 00:31:03,085 --> 00:31:08,927 didn't, it wasn't productive at all, but, um, and that was the only day that I had a cough. 346 00:31:09,047 --> 00:31:12,929 But, you know, it's, it's something to be aware of. 347 00:31:12,929 --> 00:31:24,734 If, if you have any cyanosis or change in color or chest pain or, um, shortness of breath or oxygen desaturation, the best treatment is to go to a lower altitude. 348 00:31:25,039 --> 00:31:32,852 So get off the mountain ah go from 12 to 10, but maybe drive to less than 8 would be the ultimate solution 349 00:31:34,818 --> 00:31:39,442 There's a guy that I've, you may have heard of, Wim Hof. 350 00:31:39,442 --> 00:31:48,790 ah He is, uh I believe, a Danish fella, uh but he has done a lot of breath work and he has done a lot of breath work with climbing mountains. 351 00:31:48,870 --> 00:31:55,075 And he talks about, uh can do some training with uh some breathing and breath hold. 352 00:31:55,075 --> 00:31:57,477 It can increase your hemoglobin a little bit. 353 00:31:57,477 --> 00:32:03,092 uh It can also change the pressure in your skull to kind of help with a headache. 354 00:32:03,219 --> 00:32:13,544 But again, you can look him up uh But it's not something I would do at sea level and you certainly you wouldn't want to do that on your first first try out 355 00:32:22,190 --> 00:32:30,430 So there was a study that came out June 25th, 2025 in the American Heart Association. 356 00:32:30,630 --> 00:32:45,870 And the headline was that heart disease has decreased in America since 1970 to 19 to from the time 1970 to 2022 significantly. 357 00:32:46,650 --> 00:32:51,718 And that was the, that was, guess, the 358 00:32:52,438 --> 00:32:53,224 Um. 359 00:32:55,384 --> 00:32:57,455 tagline of the study. 360 00:32:58,455 --> 00:33:05,138 But when you read it a little bit, um there's, it's not, it's not quite as, as good as what they claim. 361 00:33:05,138 --> 00:33:19,084 And the first, the first thing that falls out is that uh deaths from acute heart attacks have decreased since 1970, but deaths from heart failure and hypertensive heart disease 362 00:33:19,084 --> 00:33:23,170 and arrhythmias have increased since 1970. 363 00:33:24,238 --> 00:33:26,798 So it depends on how you look at the numbers. 364 00:33:27,358 --> 00:33:32,618 The other thing that's happened since 1970 is the age of the population has increased. 365 00:33:32,618 --> 00:33:38,078 So there's more people in that heart disease group now than there was in 1970. 366 00:33:39,778 --> 00:33:46,178 It's went up from 108,000 to 222 million. 367 00:33:46,178 --> 00:33:51,758 So quite a significant rise in older people that are heart attack age. 368 00:33:52,366 --> 00:33:59,586 Life expectancy has also gone up from 70.9 to 77.5 in 2022. 369 00:34:00,386 --> 00:34:06,186 But there's still a fair number of people that die each year of heart disease. 370 00:34:06,566 --> 00:34:19,926 And if you look at the numbers in 1970, 41 % of the deaths of all the deaths, and I believe there was over 100, almost 120 million deaths, 371 00:34:20,654 --> 00:34:24,714 but 41 % of those were from heart disease. 372 00:34:25,214 --> 00:34:31,294 That's 733,273 deaths in 1970. 373 00:34:31,614 --> 00:34:43,574 If you look at 2022, the statistic that's read is 24 % of the total deaths, but there were still 701,445 deaths from heart disease. 374 00:34:43,574 --> 00:34:49,314 So actual numbers, not much different between 1970 and 2020. 375 00:34:51,118 --> 00:34:56,978 In 1970, 54 % of the deaths were from an acute heart attack. 376 00:34:57,458 --> 00:35:00,838 46 % were from chronic ischemia. 377 00:35:01,378 --> 00:35:14,658 In 2022, there was 29 % from an acute heart attack and 71 % were from chronic heart disease, hypertensive heart disease, high blood pressure induced cardiomyopathies, 378 00:35:14,658 --> 00:35:18,178 cardiomyopathies, congestive heart failure, and arrhythmias. 379 00:35:19,778 --> 00:35:21,198 And that makes sense. 380 00:35:21,339 --> 00:35:38,446 Stents came out in the 1990s uh for the most part, late 1980s, 1990s, stents came out and they were pretty, uh they came a long way pretty quickly. 381 00:35:38,446 --> 00:35:49,050 But for the most part, that is a life-saving procedure if you're having an acute heart attack with complete obstruction of the coronary artery. 382 00:35:49,110 --> 00:36:01,382 and you get to the hospital within 30 minutes of your symptoms and there is an interventional interventional list on call a stent is a life-saving procedure however um 383 00:36:03,202 --> 00:36:07,985 The overall health of our population has increased, so more and more people have chronic disease. 384 00:36:07,985 --> 00:36:10,126 So the blockages build up slower. 385 00:36:10,126 --> 00:36:18,590 uh They don't cause, there's not as many acute complete obstructions as there are gradual narrowings perhaps. 386 00:36:18,791 --> 00:36:28,036 Again, high blood pressure and vascular disease causing heart failure, diabetes causing uh heart cardiopathies. 387 00:36:28,036 --> 00:36:31,970 uh And again, arrhythmias because the heart muscle stretched out. 388 00:36:31,970 --> 00:36:36,233 from various causes uh all continue to occur. 389 00:36:36,533 --> 00:36:40,556 So, you know, it's not, it's better. 390 00:36:40,556 --> 00:36:45,959 People don't die suddenly younger, but the chronic disease part still exists. 391 00:36:46,840 --> 00:36:49,052 And we look about, you know, what's changed. 392 00:36:49,052 --> 00:36:55,086 Again, the biggest thing to me is the biggest life-saving acute uh intervention is stents. 393 00:36:55,086 --> 00:36:59,549 uh That by far is a life-saving procedure. 394 00:36:59,549 --> 00:37:01,390 A lot of people would have died. 395 00:37:01,390 --> 00:37:04,001 uh Right on the table before stents. 396 00:37:04,001 --> 00:37:06,641 There was a medicine called thrombolytic therapy. 397 00:37:06,641 --> 00:37:12,666 It's still used in some remote areas today ah that causes your blood to not clot. 398 00:37:12,666 --> 00:37:15,388 And so the clot in the artery will dissolve. 399 00:37:15,388 --> 00:37:20,161 Uh, and that was also beneficial as far as saving people. 400 00:37:20,161 --> 00:37:29,866 Um, and if you were in a remote area, it would be better to have that done than not nothing, uh, until they could get you to a place where you can get a stent. 401 00:37:31,010 --> 00:37:44,558 But uh that was a game changer because again, if the artery clots off, unless it unclotted on its own, and it does over time, the body starts to change its coagulation, but the 402 00:37:44,558 --> 00:37:46,139 damage is usually done. 403 00:37:46,139 --> 00:37:50,191 And so people either have what, you know, what people used to hear as a massive heart attack. 404 00:37:50,191 --> 00:37:56,705 their heart function was, they were heart was so weak afterwards, they died then, or they died suddenly because there was so much dead tissue. 405 00:37:56,705 --> 00:37:58,498 So that's, that's been a life saving. 406 00:37:58,498 --> 00:38:00,730 procedure for cardiovascular disease. 407 00:38:00,730 --> 00:38:11,927 But as far as other things, know, the statins, you know, there's a large percentage of the population that are on statins and we really haven't moved the ball as far as that goes. 408 00:38:11,927 --> 00:38:26,497 uh Things for cardiomyopathies, uh lowering blood pressure, angiotensin converting enzymes, angiotensin receptor blockers, uh things that make the heart contract more 409 00:38:26,497 --> 00:38:27,798 vigorously. 410 00:38:27,854 --> 00:38:32,975 None of them have really moved the needle as far as deaths from cardiovascular disease. 411 00:38:33,156 --> 00:38:45,549 Defibrillators may have, the people where have helped some, but when you look at the number of arrhythmias people are having, still we don't seem to catch, uh there's a lot of 412 00:38:45,549 --> 00:38:53,422 people that either don't have the defibrillators or uh there's an arrhythmia that, you know, or the heart failure, something, something. 413 00:38:53,422 --> 00:38:54,502 uh 414 00:38:54,754 --> 00:38:57,896 causes the heart function to get worse and it's not effective. 415 00:38:57,896 --> 00:39:12,405 uh Just to kind of go aside, a defibrillator, difference between a defibrillator and a pacemaker, a pacemaker is a device that will monitor the heart's rhythm and if the heart 416 00:39:12,405 --> 00:39:19,980 rate becomes too slow, it will pace the heart to a normal rhythm and it actually can increase the heart rate when you move. 417 00:39:20,370 --> 00:39:25,891 It won't do anything if you're having a bad rhythm or a fast rhythm. 418 00:39:25,952 --> 00:39:27,662 It uh just sits back. 419 00:39:27,662 --> 00:39:32,113 It's basically an umbrella for slow heart rates, but it doesn't do anything for fast heart rates. 420 00:39:32,113 --> 00:39:42,856 uh Defibrillators that also have pacing capabilities, they can shock the heart back into a regular rhythm, so they watch for these arrhythmias. 421 00:39:42,856 --> 00:39:49,408 uh They're from the bottom of the heart, the arrhythmias that are most dangerous or lethal. 422 00:39:49,582 --> 00:40:00,902 So they monitor for various algorithms of how many beats in a row and so they'll charge and shock or not shock or try to pace the person out of the arrhythmia. 423 00:40:01,262 --> 00:40:04,562 And it sounds like a great thing unless you've been shocked. 424 00:40:04,762 --> 00:40:07,762 Again, it's life-saving, so thank God you got shocked. 425 00:40:07,882 --> 00:40:11,722 But it is very stressful to people that have been shocked by them. 426 00:40:11,722 --> 00:40:15,522 So typically they're placed on medications to try to avoid those rhythms. 427 00:40:16,536 --> 00:40:23,672 But in the elderly population, takes away um perhaps a peaceful ending. 428 00:40:23,672 --> 00:40:35,863 ah And I'm not saying that to be cold, but if you have heart failure and your heart doesn't beat, contract properly, then you don't supply your tissues and you can have 429 00:40:35,863 --> 00:40:37,574 decreased blood supply to the tissues. 430 00:40:37,574 --> 00:40:44,430 People can have, you know, limbs that don't get enough blood flow to severe shortness of breath, fluid in the lungs. 431 00:40:44,638 --> 00:40:49,131 Um, and that's, that's a, that's a tough ending as well. 432 00:40:49,131 --> 00:40:56,615 So an elderly people, you know, sometimes, sometimes passing your sleep is, is not a bad, a bad way out. 433 00:40:56,615 --> 00:41:08,032 So it's really good to talk about all those things with your doctor before, uh, people commit to these defibrillators because they're criteria that a lot of people meet, but you 434 00:41:08,032 --> 00:41:09,803 have to think about what am I going to do with it? 435 00:41:09,803 --> 00:41:12,384 And over the years I've had people say, turn them off. 436 00:41:12,552 --> 00:41:16,616 and they've lived for a long time with them turned off. 437 00:41:16,616 --> 00:41:17,827 It depends on the situation. 438 00:41:17,827 --> 00:41:21,101 I've also had them in younger people that, again, they were life-saving. 439 00:41:21,101 --> 00:41:22,692 They would have died if they hadn't had them. 440 00:41:22,692 --> 00:41:24,795 So it's not for everybody. 441 00:41:24,795 --> 00:41:32,402 uh And again, it should be something that has a lot of discussion, the risks versus benefits, before people go ahead in doing them. 442 00:41:33,486 --> 00:41:35,116 ah You know what has changed? 443 00:41:35,116 --> 00:41:35,717 The diet. 444 00:41:35,717 --> 00:41:37,317 Has the diet gotten better or worse? 445 00:41:37,317 --> 00:41:39,797 I think the diet is probably worse since 1970. 446 00:41:39,797 --> 00:41:49,210 We have more processed food, more fast food restaurants, more things that are goopy with all kinds of oils and preservatives, glyphosate and all kinds of different things. 447 00:41:49,210 --> 00:41:51,121 So I do believe our diet has gotten worse. 448 00:41:51,121 --> 00:41:52,411 Portions have gotten bigger. 449 00:41:52,411 --> 00:41:53,852 People eat less at home. 450 00:41:53,852 --> 00:41:55,072 People cook less at home. 451 00:41:55,072 --> 00:41:57,393 People grow less food of their own. 452 00:41:57,393 --> 00:41:58,973 So I think that's gotten worse. 453 00:41:58,973 --> 00:42:02,360 Certainly obesity has gotten much worse since 1970. 454 00:42:02,360 --> 00:42:14,309 So I think that all contributes to things like cardiomyopathy, diabetes, ischemic heart disease from that aspect uh that has made us not uh to make big changes in the overall 455 00:42:14,309 --> 00:42:16,080 incidence of heart disease. 456 00:42:17,421 --> 00:42:24,146 It all comes back to, one of the easiest things to fix is cardiovascular disease. 457 00:42:24,146 --> 00:42:26,888 the easiest way to fix it is through diet and exercise. 458 00:42:26,888 --> 00:42:30,292 uh 459 00:42:30,292 --> 00:42:39,767 It doesn't even have to be, know, certainly if people have severe blockages, the more plant-based and the more greens they can get in, certainly the better. 460 00:42:39,888 --> 00:42:53,716 But, um you know, making uh strides towards back to that 1970 diet with whole foods, less processed foods, certainly goes a long way to decreasing the incidence of heart disease. 461 00:42:56,578 --> 00:43:06,244 guy came into the office the other day and he was telling me he was carnivore and how great it was and he lost all this weight and he has decreased inflammation and he feels 462 00:43:06,244 --> 00:43:06,624 great. 463 00:43:06,624 --> 00:43:09,458 I said great, know, I mean I'm glad you're feeling better. 464 00:43:09,458 --> 00:43:13,158 I said but you know we have one thing in common and he said what's that? 465 00:43:13,158 --> 00:43:16,622 said apple pie is not on either one of our diets. 466 00:43:16,622 --> 00:43:24,922 And he looked at me and I was like, yeah, no, you won't eat apple pie because you're a carnivore and it's too much sugar, right? 467 00:43:24,922 --> 00:43:27,682 With apples and the sugar, they don't want carbohydrates. 468 00:43:27,682 --> 00:43:33,182 And I'm not going to eat the apple pie because of the pie crust and the lard and all the fat and the pie crust. 469 00:43:33,182 --> 00:43:41,362 So both of us eliminated pastries from our diet with these extremes that resulted in both of us getting healthy. 470 00:43:41,362 --> 00:43:41,926 Now, 471 00:43:42,062 --> 00:43:45,742 there's I believe that I'm a lot healthier than he is. 472 00:43:45,742 --> 00:43:51,282 He's going to plateau because he lost his weight and you know, he's so he can do a little bit more exercise. 473 00:43:51,282 --> 00:44:02,042 But the greens with vasodilatation, the fiber that we eat, the antioxidants and plant based nutrition goes a long way to decrease the incidence of congestive heart failure. 474 00:44:02,042 --> 00:44:09,402 We eat a low sodium diet, dilate blood vessels, make the blood vessels more elastic, decrease blood pressure. 475 00:44:09,402 --> 00:44:11,778 So there's a lot that we can do. 476 00:44:11,778 --> 00:44:26,850 being plant-based and that Exercise is the other key ingredient that we have to move our bodies to maintain muscle mass to maintain mitochondria and um That's that's really what 477 00:44:26,911 --> 00:44:35,778 you know, we have to do and walk in an hour a day can go a long way to fixing that and You know, I mean I moaned 478 00:44:35,778 --> 00:44:43,423 when we started up the mountain that this was really hard and the terrain was tough and it was going to be a hard hundred mile race to myself. 479 00:44:43,423 --> 00:44:44,734 How am I ever going to do it? 480 00:44:44,734 --> 00:44:49,637 But then the next minute I like how lucky I am to be able to do it. 481 00:44:49,637 --> 00:45:02,957 How fortunate I am to be able to choose to be out in the mountains and the in seeing the beauty around me and hiking wherever I want to go, not fearing that my health is in 482 00:45:02,957 --> 00:45:05,358 jeopardy because I can't breathe. 483 00:45:05,358 --> 00:45:12,683 ah And uh so I'm very grateful for that. 484 00:45:12,723 --> 00:45:18,287 given my family history, I don't know that that would have been true had I not been plant-based. 485 00:45:18,287 --> 00:45:22,210 Matter of fact, I'm pretty sure it wouldn't have been true if I was not plant-based. 486 00:45:22,210 --> 00:45:25,342 uh Running was the first thing I started to do. 487 00:45:25,342 --> 00:45:29,605 I changed my exercise habits before I changed my nutrition habits. 488 00:45:29,605 --> 00:45:32,577 But uh one thing led to another. 489 00:45:33,078 --> 00:45:34,158 And 490 00:45:34,464 --> 00:45:43,677 You know, I'm very fortunate and I feel like I'm an example of, despite a bad family history, what you can do with plant-based nutrition and exercise. 491 00:45:43,677 --> 00:45:49,898 And that's part of my why for Leadville is to say, hey, you you can write your story at any age. 492 00:45:49,898 --> 00:45:52,869 It doesn't have to be uh at this age. 493 00:45:52,869 --> 00:45:54,860 You have to slow down at this age. 494 00:45:54,860 --> 00:45:56,120 You need to sit on the porch. 495 00:45:56,120 --> 00:46:03,802 um You can do anything you want to if you make an effort to keep your body healthy. 496 00:46:03,922 --> 00:46:05,353 through diet and exercise. 497 00:46:05,353 --> 00:46:09,085 So that's what I want to share with people over the next couple of months. 498 00:46:09,085 --> 00:46:12,782 ah In two and a half weeks I'll be out at Leadville to do the 50 mile race. 499 00:46:12,782 --> 00:46:14,669 I'm gonna give it my best shot. 500 00:46:15,069 --> 00:46:17,731 I'll check back and let you know how that went. 501 00:46:17,731 --> 00:46:23,320 uh And then the third week of August I'll be towing the line for the 100 mile. 502 00:46:23,320 --> 00:46:24,311 Will I make it all the way? 503 00:46:24,311 --> 00:46:24,991 Who knows? 504 00:46:24,991 --> 00:46:28,314 But the chances aren't zero, and why not me? 505 00:46:28,314 --> 00:46:37,160 So I'm going to give it my best shot and smile as much as I possibly can and be grateful that I get the opportunity to do it. 506 00:46:37,921 --> 00:46:45,386 If you'd like to learn more about our practice or how we could help you become plant-based, um please 507 00:46:45,442 --> 00:46:52,157 Go to the website at drdelaney.com, D-O-C-T-O-R-D-U-L-A-N-E-Y and check out our website. 508 00:46:52,157 --> 00:46:54,258 We have multiple levels that you can join. 509 00:46:54,258 --> 00:46:58,511 We have a full-time registered dietitian, nutrition classes, mobility classes. 510 00:46:58,511 --> 00:47:00,673 We'd love to help you on your journey. 511 00:47:00,673 --> 00:47:02,974 Thank you as always for listening. 512 00:47:02,974 --> 00:47:05,436 Share this podcast with your friends. 513 00:47:05,436 --> 00:47:09,759 There'll be reels on Instagram and Facebook to keep you up to date. 514 00:47:09,759 --> 00:47:14,882 Right now, I am doing the video podcast every other week. 515 00:47:14,938 --> 00:47:21,169 I'm probably going to increase that because I think I really do like that format and I'm getting a lot of good feedback from that. 516 00:47:21,169 --> 00:47:27,601 So thank you as always for listening and get out and walk and eat some greens. 517 00:47:27,601 --> 00:47:28,502 Thanks.