Are you getting enough of the green stuff? If you're like most of us, not likely. Eric argues that a very important part of the proper ketogenic lifestyle is maintaining appropriate levels of cruciferous vegetables. Why? Well, the answer has something to do with sulforaphane, glucoraphanin and phytochemicals (oh my!).
What veggies are considered cruciferous?
Is there something that rivals beta for Eric's affection?
The balance between free radicals and antioxidants.
What is glucoraphanin, and why does it matter?
Broccoli sprouts: Nature's miracle.
Eric is taking his stack to the people.
How to get sulforaphane from broccoli sprouts, and how much it takes.
And the importance of getting those veggies in on a daily basis.
It's true that Eric has taken on a second wife, and while beta may be the alpha, number 2 is looking pretty fine herself...
Chad: 00:00 So if Beta was like your wife than sulforaphane would be like your mistress or like your best friend.
Eric: 00:07 No, polygamy being my second wife.
Chad: 00:07 Oh, your second wife can be equal. They say journey begins in a single step, or in my case, one less piece of bread.
Chad: 00:21 My name is Chad and I'm your test subject. I have sought out an expert in the field of nutrition and fitness who I hope it helped me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me on a path of leads, you and I to optimal fitness as we live our lives in ketosis. This is the life and Ketosis podcast, a biohackers guide to optimal body performance.
Chad: 00:54 Hello everyone. My name is Chad and this is my quest to achieving optimal body performance with the man that can get me there. The biohacker himself. Mr Eric Bischof. Every episode. Eric gives us his crazy intense. I eat Broccoli sprouts plane from the carton every single day, no matter what, sciencey knowledge. And I break it down with my regular non crazy guy. Take as we explore the principles of Ketogenics and KPR performance training, whether you're just looking for a way to feel better or if you're an elite athlete looking for that edge. We're here to help. And today we're talking about the green stuff. Yup. Monday, Monday, Ma. No, not money, not money. The other green. Still we're talking today. We're talking about cruciferous vegetables by and uh, you know, this is something that we have tagged here and there within the podcast, but we've never really approached it from a very deceptive angle and that's kind of what today is, is just understanding why we eat the green stuff, what it does for us, especially when you're in ketosis.
Chad: 02:01 Um, some of the most essential things that we get from the green stuff, all of that kind of stuff. I mean, Greens are a staple. They should be a staple. Um, and I know, I don't know. I mean, I don't know about most of our listenership, but for myself, I can tell when I haven't gotten the Greens that I need to feel good, feel balanced, that kind of stuff. So I just feel like it, it puts a little bit of homeostasis into our diet. Um, when we talk about a Ketosis, you know, when we're in Ketosis or talk about Ketosis, we talk about fat a lot, but we don't often talk about the things that balance that out, which is. And this is one of those things, am I, am I correct in that assumption?
Eric: 02:44 Yes, you are. Yeah. You keep going. As you know I, I am known for the word cruciferous. Constantly reminding those I coach, my wife my family is to eat your cruciferous vegetables and what we're talking about. We're, we're dealing with the brocco family of vegetables. Okay. We're like Broccoli, cauliflower, Kale, turnips, college, Brussel sprouts, cabbage. Uh, what else? We got a Rutabaga, horseradish and watercraft even. Okay. Those are all the good stuff. All the good stuff but different. You know, we have to identify them by their phytochemicals. Phyto nutrients. Right. And so when you get into that, you're saying, well, what do you mean? You know, you asked me once before we come up minerals and vitamins. I'm like, no, that's very essential. We need the vitamins. And the minerals from these, from these cruciferous vegetables, but we're talking about a, a typical fido chemical found in Broccoli is like, um, we call them the Glucose Glucose scintillates, a iso files, sinaits Glucoraphanin. Okay. These are. Or
Chad: 03:55 we're still speaking English.
Eric: 03:58 These are the phytochemicals we're trying to search out. Okay. And what do you see on the table here? I mean, you see how many studies do you see? Hundred studies come to? Have you read some headlines? Because I take your word for it. I know this is so important. This is cruciferous vegetables. Just having a two to three to four servings a week. Study your study. Wait, we can go into where it reduces all cause mortality by 20, 22 percent. Okay. It, um, we can get into all the diseases which we'll get into in a little while, but cruciferous vegetables is when you get to what we're going to talk about, Broccoli sprouts and so forth. Fame. You can get on Pub Med or Green Med info. I have over 400 downloaded studies that is ongoing. In fact, just yesterday I downloaded something from April of this year. I mean, every month there's new studies being done on the importance of cruciferous vegetables.
Eric: 05:09 Mainly we're talking about the ones that contain what we'll talk about as Glucoraphanin. Okay. Your, your Bra,
Chad: 05:15 have they shut you off yet for, for using too much of their server server download.
Eric: 05:22 You know, there's two things and everyone out there, you know, there's, there's one molecule I I'm obsessed with and that's the Beta hydroxybutyrate molecule. Right. We've never heard of. Didn't hear that. Okay. The other molecule that I'm obsessed with is what we're getting into coming from the Broccoli family is sulforaphane and that's, that's an isothiocyanate okay. Which when we get into it, it's, it's, it's in the cabbage, it's in the Broccoli and there's different levels of course, and it's a sulfur containing type of fighter chemical, but it's very proven. Very anticancer. Okay. Interesting. A lot of other things that we'll talk about, but the neat part about it is it really acts as an inhibitor of cell proliferation, which, you know, with cancer, that's one of our biggest issues and it also will induce apoptosis when it needs to cellular gap.
Eric: 06:15 Okay. So those are the things we're gonna we're gonna get into and we're going to lead right into so fame. But of course we always have to go back to
Chad: 06:26 So if Beta was like your wife than sulforaphane would be like your mistress. No, like your best friend.
Eric: 06:35 No polygamy, my second wife. You have to be equal. No, I, I, you know, I thought about that because my wife, my wife's actually asked me to asked me that. She goes, when you, what's more important to you? If you had to give up Beta hydroxy beauty molecule or give up so sulforaphane molecule, which would you give up? Because I've been on sulforaphane on Broccoli sprouts for 12 years. I mean I'm, I'm an early guy into this and I've been on it faithfully. I grew my own sprout. We'll get into it later.
Eric: 07:00 And I'm like, wow, that is really a tough question. And I would have to probably, if I had to go with a Beta, kicked the Beta, because that's energy. That's fuel source, that's going to keep me alive. I'm not going, I'm not going to run from that.
Chad: 07:14 Okay. So let's talk a little bit about the benefits of the green stuff for these cruciferous vegetables. I mean, I know you've associated them with free radicals before, so talk to me about that.
Eric: 07:25 You Bet. So we're back to the Mitochondria. All right. Yeah, of course. We always have to turn to them. You know, everybody knows I'm a huge fan of Mitochondria. Anything to make the Mitochondria more efficient. Okay. So the Mitochondria, of course, the best thing we get from it is energy. That's why it's. It's ATP and there's other things in the krebs cycle with intermediate.
Eric: 07:44 Some things we won't go into, but there is a downside to the Mitochondria. To the electron transport chain we've talked about is we're back to free radicals. Okay. So as we know, the free radicals are unpaired electrons. Okay? They're going through the electron transport chains. We have electron leakage, and those do. They're unpaired. They want to seek to pair up. So when they do that, that's when they create problems and inhabit. Okay? So it's like a chain reaction or domino effect. All right. That creates what we talk. Reactive oxygen species. All right, we've heard the Ros, I've used a time, then we get to oxidative stress and so really oxidative stress is just an imbalance between the production of free radicals that were going to produce no matter what, through cellular respiration, through energy production, except when you have beta, you produce less because it's a cleaner fuel.
Eric: 08:34 Okay. Through the transport chain. So we're trying to get a balance between the free radicals and your ability of the body to counter act those free radicals with what we call antioxidants. All right, so everybody knows out there all. You used to hear a ton about your fruits and vegetables, antioxidants in this pills, anti, anti, anti, anti. Alright. Part of the problem is those are exogenous, we have the same question. Does exogenous work as well as endogenous and so now we've got to get into the endogenous. We have our own antioxidant system within ourselves. Okay. But a lot of times we're always thinking about more antioxidants. Well I'm a fan of blueberries. I think they're fantastic hibiscus tea, antioxidants, but it's something that they've proven it was. That was overhyped because it really. You've got to get that antioxidant to get into the sale, okay?
Eric: 09:27 If it doesn't get into the cell, but it does nothing. So when we have that oxidative stress due to the imbalance, okay, then we're gonna obviously have your membranes being attacked, your salary membranes, your DNA, your proteins that aren't going to fold properly. Your Mitochondria in there. We've got lipids and damage. We've got a lot of things. So what are the examples of oxidative stress? The people that feel, you know, a fibromyalgia and a lot of different things we talk about, we've got fatigue, brain fog, a muscle loss and pain, joint pain. What I got on my face, I got brown. That's oxidation. Okay? Um, eyesight and factions. The list goes on which leads into inflammation, which we'll talk about a little bit and leads into disease, but to pathways that we worry about and oxidative stress. We have pathological, which is disease, illnesses, sickness can we have physiological.
Eric: 10:25 So that's good health. So there's two pathways that we can take, go down due to this oxidative stress. And so that's the. So we have to balance them. All right? Because remember, we're going to talk about something bad, something good comes from something bad. Okay. So that's a hormetic effect. Okay. Uh, hormesis. Alright. So when we're talking about sulforaphane or Broccoli sprouts, Glucoraphanin, we'll talk about it. How it works. We're going to get something good from something bad. It's actually an oxidant. So when we talk about the free radicals, remember there is some good coming from oxidants. There's good coming from it. We're always not always antioxidant. There's, there's a colluding bad balance there. So we're always thinking, oh, oxidants bad, bad, bad. But there is promotion of good things coming from oxidants. Alright, great. So, so we're there. I hope I explained that. Yeah, absolutely.
Chad: 11:29 So help me understand just a little bit more how. I mean we talked about the free radicals, the dangers that are there, um, when they pair up all of that kind of stuff. How does sulforaphane interact with you? Say it's an oxidant. What does that mean? Does that mean it allows? What does that mean?
Eric: 11:48 Good question. Alright, here we go. Why? What happened and what is sulforaphane. Okay. So first we'll talk about what that is. Alright, so for Fein is a molecule obviously, but how do we get it in all these different BRASSICA plants? Okay. We're talking about there's a chemical called glucoraphanin Alright. In the plants we have different levels of Glucoraphanin, so we're to go through their studies and they have all done this. Okay. The strongest that has the most glucoraphanin in it because we're gonna get made sulforaphane from them is Broccoli sprouts.
Eric: 12:27 They usually, it was just broccoli, Broccoli, the plant itself. The end product was, was fantastic because it had a lot of Glucoraphanin in it. Okay. Then they discovered that the sprouts themselves actually have way more Glucoraphanin then the actual end product of the plant. So they said, oh my gosh, look at this. It's, it's unbelievable because you take the sprout compared to the, to the actual, the flower. It's 100 times more. So that's why I brought Broccoli sprouts. But what happens in a, in a broccoli sprout to it doesn't just have a sulforaphane in it. It has to chemicals Glucoraphanin. Then there's an enzyme called my Ross anaise. Alright. When you chew or when an animal chews it. Okay, the two you crush it, break it down, they mixed together that my rosnay enzyme with the glucoraphanin, it becomes a for fame and so forth and does not have a good taste.
Eric: 13:27 So, you know, the example is you, I, you've tasted my Broccoli sprouts and, and what do I always tell you? It tastes like I eat them regularly. You like most a bitter. It's like radish. Okay. When you eat a radish, same thing that has glucose in it, not feeling okay, but it's at the same family, but you do get that, that little bite, a little cold, then you get the bite and. But Broccoli sprouts are Glucoraphanin. So when my mixes with it, you have so far fain, there's the molecule that look, look on the table. There's over 100 studies here and that's the molecule we're after. So for, and what that does, to answer your question, I think I'm getting there is how does that turn on your antioxidant defense system within yourself?
Chad: 13:27 Your endogenous in?
Eric: 13:27 Well, you're getting it.
Eric: 14:22 So now we're talking endogenous. All right, so when you eat that, we're going to go that sulforaphane now. Okay, because you, you, you, you crushed it, you ate it, it goes into the cell. Cell cytoplasm.
Chad: 14:36 Alright, that's our next tee shirt. I crush that sulforaphane.
Eric: 14:41 So it goes into the cytoplasm and what it does, this is not something you want. Okay? Sulforaphane is that casino biotic. Okay. So all of a sudden it initiates what we call the nrf2 keep one system. So when it comes in, keep one is saying, hey, we've got to, we've got to counter this. Okay? So keep one that low so far for a molecule will initiate. Keep wanting that to chaperone protein. It'll grab into the nerve to nrf2. Now we'll go into your nucleus. So it's entering new, breaking the barrier.
Eric: 15:16 It goes in. And then that's your DNA. That's where it says, Hey, I am going to turn on the genes or off the genes. Over 200 pathways. Okay. Of Antioxidants, antiinflammatory, anti viral and cars, uh, carcinogens. That's it's signaling. That's a signal into the DNA to have gene expression to turn on your antioxidant defense system that sends out Glutathione superoxide dismutase. Those are what's going to be sent out catalyst to counter those free radicals.
Chad: 15:54 So that's, that's what you mean by a bad thing. Turning into a good thing is that our body's reaction to this for Fein is actually a fight against it, but in that it releases the, the endogenous oxidants that we need.
Eric: 16:08 Again, guess what else does that cigarettes really? Yeah, Yep. It does it. It's a nerf two activator, so what we're trying to do is activate our nrf2 pathway small, but you'll also get all the other crap with cigarettes.
Eric: 16:24 You got all the other issues here, right?
Chad: 16:26 Just kidding. I'll deal with the bitter taste of Broccoli sprouts,
Eric: 16:30 but they have a study. It's right here. You can read the headline at. I got them all here. There's a study that they did people with smokers with lung cancer and those that had cruciferous vegetables way more than those that smoke that did not. They had a 55 percent reduction in lung cancer because the sulforaphane and, and, and, and it's anticarcinogenic. It's, it is a chemo protector. Okay. It's, you know, if, if we, if we go through some of these, but smokers have less free radicals, well, when they're, if they're reading their cruciferous vegetables, especially if they're really pounding sulforaphane okay. Yes, because that's, that's igniting the nrf2 pathway going into the DNA nucleus sandy and in your antioxidant defense system to counter that.
Eric: 17:18 Okay. I'm not, I'm not recommending. Yeah, if you're a smoker, you better eat crud out of this stuff.
Chad: 17:18 Anybody should right?.
Eric: 17:28 But, but it, that's why I'm so excited about sulforaphane and I've been out so long. It is the actual most potent. Okay. Natural compound nature has to offer for. So for fame and it's properly sprouts and that's why I've been on him 10, 12 years. I've been growing my own sprouts and that's what I've been on the last two years and I think I've mentioned it, that I've been on a stack and you've seen my stack of supps. There's about 8 of them. I've been trying and I, I'm a biohacker and I have, I have hacked the stack that I've been on for two years and it's got Broccoli sprouts. It's got, Ashwagandha has got curcumin, it's got asked the Xantham, it's got milk thistle, it's peppery, it's got everything and I've been on that for over two years.
Eric: 18:13 I finally said, hey, I just fell in love with it because I felt so good anti inflammatory that's where we're all heading. People, I'll take it it, it's in production and I'm not sure how, how, how, how much longer we have to. It comes out but I am really excited about this and plus I mean it is all organic and, and I, we went through so many suppliers and trying to find the right stuff and make sure it's all organic and we have certificate of analysis and everything because if, if I'm going to put our name on it and it better be good.
Chad: 18:44 Yeah. So this is gonna. This will give us a sulforaphane boost is what you're talking about? Yes. Okay.
Eric: 18:49 Yes. And then there's new things when you mix the sulforaphane with curcumin. I got all the studies right here. It's amazing what it can do with chemo protective, anticancer. I mean if, if we just look at these here like here's, here's some headlines, so for and found within Broccoli sprouts, gastro protective chemo preventative properties, so for fame potential, that therapeutic agent it protect type two diabetes patients from cognitive deficiencies. We've got a. sulforaphane for administration or Broccoli sprouts in melanoma, patients pancreatic, we've got bladder cancer, I've got, you know, and I read these as it, I just read them like decrease in serum insulin, a insulin, those have insulin resistance. After four weeks they did a test, a study on people, it dropped their insulin. So you have insulin resistance. sulforaphane connected a cardio protective, we can go through a.
Chad: 19:47 So you talk. Let me ask you really quick. You said in your, in your supp, in your stack, it's, it's, it's coupled with curcumin, curcumin, curcumin. Why? Why is that combination so beneficial?
Eric: 20:03 We all know curcumin has been around it and you can get on it. I have, I have a stack this big on curcumin. Okay. Yeah, it's so anti-inflammatory. Okay. And so the neat part about Beta hydroxy butyrate molecule and sulforaphane. Those two really work coincide together. It's fantastic sister wives. Yeah, and we're heading to. Everything is inflammation oriented. Every disease area, you know, we get to the root cause through the Mitochondria through free, radical, you know, reactive oxygen species. We lower the inflammation all the way to the brain to two neurons. I mean it's, it, it's a supplement that works together and those two molecules, I just look the studies out there its endless one thing I like about, I even even with like they've done testing with benzene. Okay. And here in Utah we have what we call that, the inversion, in fact, where you do not go outside.
Eric: 21:01 And I've had people at the gym, they say, Oh, why are you running outside? And I said, well I'm good. I'm good. I'm and I really probably shouldn't. And they're like, well, I say, well, I double dosed on my sulforaphane. I took him a double the mgs and they're like, well, why? Because they've tested it. Okay. Excretion of carcinogens, Benzine, okay. Which comes from automobile exhaust. All right. You can drop it 60 something percent to sulforaphane. So I really didn't have any fear of, of pollution, I probably shouldn't have done it, but if I do do it, I'm not really concerned about it. So besides that, there's so many carcinogen, uh, it's coming out with cancer and just all the studies, um, breast cancer, it just makes cells more functional. Um, which I'm all about. autophagy and, and it, it's just amazing what the nerve two pathway can do and so forth and activates it.
Chad: 21:57 So a couple of logistic questions, that's okay. They might come from left field so if they're a little bit loud out there, you can just let me know. But as you talk about this logistically, how does this look for people in daily life? Like how much, how much I'm serving? I mean if they're going for Broccoli sprouts, how, how much should we be getting or if we're getting it from the actual flower or you know, exact Brussel sprouts or any of that kind of stuff. What's your recommendation for intake?
Eric: 22:24 The dose is still out there and I played with my own personal doses and how I know it just is how I feel, but normally the dose out there as if on sprouts I sprouted my own for years and now I buy them because now some of the stores just carried a Broccoli sprout health food stores especially.
Chad: 22:42 How much did your life. Your wife loves you growing your own spouse.
Eric: 22:46 She hated it because she said they smelled and I never smelled them. I'd never smelled them. She goes, I'm still just like a or sprouts and I'm rotating my jars and my kids are like, ah, dad in his sprouts and when I traveled just come visit here in Utah. I had my sprout. Took them on the plane. It was to the point where it's not ocd, it's just once you lock into something like it's called a junkie kind of I guess when you tie in anything antiinflammatory from Omega three. Okay. To. Sulforaphane to Beta hydroxybutyrate my molecule, that's a home run. It's a home run, but You know, a hundred grams of Broccoli sprouts. That's like three ounces. Okay. Can give you a 40 slash 50 milligrams of sulforaphane. Okay.
Eric: 23:33 So that's the ratio there. And when I, when I run outside, I double that if there was benzine in the air and then sometimes if I'm feeling sick I'll double it up, but I mix them in a salad I did for, on my cell. But now before I go to bed, I walked in, I just eat them and it is just like radishes to me in a just and yeah, I chew them up really well. The seeds you can actually, you can eat the seeds, you grind them up. I don't think they would taste good, but the seeds have more sulforaphane than the sprouts. Um, but you know, you've got to be careful with your vegetables on how you cook them because if you cook your Broccoli, you're still going to get it from Broccoli but not that much. But if you, if you overheat it, you killed them.
Chad: 24:13 And so that was my, that was my next question is I've always heard this, this age old debate between cooking your vegetables and just eating them raw. Right? Um, and so you're saying over all, overcooked will too hot, you'll lose your, my Ross and ace, you know. And then what does that mean? That have to do with the sulforaphane
Eric: 24:31 because what happens, remember you had these two chemicals in their glucose kinase. When you chew them together, that's sulforaphane Yep. Boom. And it makes it. And that's the nasty taste. Chemical reactions inside your mouth. Yeah. And that's it. And that's it. That's it. You gotta make sure you chew them. You digest them too. But what sometimes if you don't have my and ace, if you're reading something, just glucoraphanin. Okay. You do in your gut biome bacteria, you will have a certain amount of my roster.
Eric: 24:58 Nice. Everybody does. You may have more. You may have less than me, I don't know. Okay. So in gut bacteria, you do have a certain amount of writing. My Ross and I said, when you eat that, just glucoraphanin. Okay. That doesn't have my roster. Nice. Then you're still going to produce sulforaphane because they've tested it through your urine. You know what you excrete because you're going to kick that sulforaphane out. I mean, it's when you go through a metabolism, when you detoxify it, it, it's actually been extremely well. That's the whole point, right?
Chad: 25:26 That's the defense mechanisms coming out.
Eric: 25:29 It excretes it so you can test your sulforaphane levels and in plasma or, or your urine, you can test it. So run.
Chad: 25:37 I'm going to run right out and do that.
Eric: 25:39 But you know, I have been, I have been an advocate as a for fame for so many years and I have lots of people on so forth and, and Broccoli and it's, you know, it, it's not expensive and, but I'm, I'm mixing it in a stack that just makes it more productive and easier to take pills.
Eric: 26:01 Then my wife's efficiency, right? She's seen me. I preached, I have given lectures on sulforaphane and seminars and she still will not eat them because the taste. Okay, She thinks you're disgusting. And so I told her, finally develop it a supplement and she's all excited about that. I have a lot of people excited because they just take. The pills are done. I do think you have to have a little bit of rabbit DNA and you have to be willing to eat it, you know? I'm actually going to move over to my stack. I mean, I'm not gonna I'm not growing anymore. Once the stack hits I've been on that stack for two years and I supplemented with, with Broccoli sprouts. Okay. Just to get a little more kick from it. I try to increase my milligrams. I always.
Chad: 26:43 The sprouts always go bad before I get through the carton. That's my problem. Yeah.
Eric: 26:48 There is nothing else out there that you see all my studies here and I can go into all the. The therapeutic benefits of sulforaphane, just like a Beta hydroxy b molecule and it could be here for hours on. And it's one of my favorite subjects besides Beta. It's sulforaphane
Chad: 27:05 Well was excited that we finally got to talk about a little bit. We'll spare our audience that multiple hour long lecture. This has been pretty good. Anything else you want to make sure people understand?
Eric: 27:17 Uh, no, it's stay with your cruciferous vegetables. They all have a little bit of Glucoraphanin in it and um, it's, it's just the, something you have to put in your nutrition every day, you know, and get enough of it. You can't. I mean, sure, you can overeat anything, but if you stick with your Broccoli's, if you're for Booker Rafa name and if you can get your Broccoli sprouts gone, but if not, wait for the supplement and there's others out there. I'm just saying, but that's something you should incorporate. You really should. Yeah. That's great. And they're not hard to grow. I mean, some people think they're a real pain, but they're not, they're not, they're not that tough to grow. Okay. Yeah. Pretty tough.
Chad: 28:03 Well, thanks for biohacking with hope. I answered all the questions and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or BioFit coaching on facebook. Also, if this podcast has helped you at all or entertain you, we invite you to consider going to itunes and leaving us a five star review, five star rating and a review rather, and until next time, stay keto.