public.txt

looking at so-called molecular hydrogen water, which sounds very fancy and esoteric
and almost um a little wacky, but it turns out, has largely to do with the amount of
magnesium and calcium and the pH of that water. So if you are somebody who has a
very low budget or simply just wants to spend a very small amount of money and try and
still drink tap water, there is absolutely a way to do that safely, but it does require a few
of these steps.
01:48:13 Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health
So, on the topic of magnesium and calcium, this relates, as I mentioned earlier, to the
quote: unquote hardness of water. So what of the hardness of water? You know? Is it
better to have more magnesium and calcium in your water or less some people? Don'T
like the taste of hard water, they prefer the taste of water that has less magnesium and
calcium. However, there I would encourage you to take a step back and consider some
of the literature. In fact, I will mention a paper in particular now published in 2019, which
describes the quote: regulations for calcium magnesium or hardness in drinking water in
the European Union. Member states turns out in Europe they do very detailed Water
Analysis and That’s present in a number of really high quality scientific Publications. This
was a paper published in regulatory, toxicology and pharmacology, and they cite a
number of different references in the introduction that, for instance, in here, I'm quoting
statistically significant inverse association between magnesium and cardiovascular
mortality. Now, again, That’s a an association. This is not causal, but higher magnesium
in water, lower cardiovascular mortality, they go on to say the highest exposure
category, which are people consuming drinking water with magnesium contents of 8.3 to
19.4 milligrams per liter. Again, when you get your Water Analysis, you can compare
again. Some of these values was significantly associated with decreased likelihood of
cardiovascular mortality by 25, compared with people consuming magnesium content of
2.5 to 8.2 milligrams per liter okay. So what this basically shows, and by the way, the
reference to that I will, also provide a link to, in the show note caption what this basically
States is that higher magnesium containing water and it turns out higher magnesium and
calcium in containing water, so-called harder water may Not taste as good to you but
turns out to be better for you now, whether or not it can prevent you from getting
cardiovascular disease. I don't know in fact I would probably just State. No, it probably
won't prevent you from cardiovascular disease. You still need to do all the other things 
Transcribed by readthatpodcast.com
that are important for avoiding cardiovascular disease and cerebrovascular disease for
that and what to do in order to avoid cardiovascular disease. I strongly encourage you to
listen to the episode with Dr Peter attia. That’s coming out in a few weeks that gets deep
into that topic and the actionable items for avoiding cardiovascular disease, but
basically, as this study quotes, there is a growing consensus among epidemiologists and
epidemiological evidence, along with clinical and nutritional evidence. That’s strong
enough to suggest that new guidance should be issued in terms of how these different
sources of tap water should enhance, not deplete the amount of magnesium and
calcium in that water. Now this ought to raise a very important question in all of your
minds, which is: why is it that magnesium and calcium concentrations are relevant to
cardiovascular disease? Is it something about what magnesium does in cells or what
calcium does in cells? Are we all magnesium and calcium deficient? Well, it turns out.
That’s not the case. The major effect by which magnesium and calcium in water are
likely to impact things like blood pressure, cardiovascular disease and other aspects of
cellular function turn out to be somewhat cryptic. But we can make that cryptic aspect
very clear by saying that when we have more magnesium in particular, but also calcium
present in our water, so-called hard water, you increase the amount of hydrogen in that
water. It becomes what we call hydrogen rich and the pH of that water is increased. Now
again, this does not mean that we are trying to change the pH of the cells of our body in
any kind of meaningful way. In fact, we don't want to do that. We want the pH of the cells
of our body to stay in particular ranges, as I mentioned earlier, but having more
magnesium and more calcium in our water. That is increasing the hardness of our water
changes, the pH of that water, and it turns out that the elevated pH of water that is pH of
water that tends to be somewhere between High sevens. So we could say 7.9 up to
even 9 or 9.2 is going to be more readily absorbed and is going to more favorably impact
the function of our cells than lower pH water. Again, I want to restate this because I'm a
little bit concerned that maybe a clip of this is going to be taken and sent elsewhere, and
someone will get the impression that I'm saying that we actually want to drink high pH
water that we all need to Buy expensive, high, pH water turns out. That’s not the case if
you are consuming tap water from a location where levels of magnesium are sufficiently
high in that tap water again, where the level of magnesium is 8.3 to 19.4 milligrams per
liter of water. That is if the water coming out of your TAP is hard enough. Well then
chances are you don't need to enhance the pH of that water or change its magnesium
concentration? If, however, the water that you're drinking from the tap filtered or not, I 
Transcribed by readthatpodcast.com
would hope, filtered contains less than 8.3 milligrams per liter of magnesium. Well, then,
chances are the pH of that water is going to be low enough, that it's not going to be
lending itself to some of the favorable Health components that higher pH water
cannotice. I did not say that lower pH AKA, more acidic water is bad for you. I didn't say
that I said that higher pH water can be good for you.
01:53:40 Water Temperature
So let's talk about how and why higher pH water can be good for you and some of the
best and in fact, very inexpensive sources of higher, pH magnesium, enhanced or simply
tap water that contains sufficient magnesium can be used and accessed. Many of you
are probably wondering whether or not you can simply boil your tap water and thereby
decontaminate the tap water there. I want to caution you. It turns out that some of the
contaminants present in water are actually made worse by heating water and again I
don't want to open up. You know a whole catalog of different fears. I, like all of you, I
presume, use water to cook, pasta rice because I'm an omnivore. I do consume those
things I confess. If I make yerba mate or any kind of tea or coffee, I tend to use a higher
quality water source than top water, even if that top water is filtered because I, like the
taste far more, if I use a really good source of water and again Because I'm not
consuming those beverages in enormous volumes, that becomes a relatively
inexpensive Endeavor, but I would caution people against using boiling or heating of
water as the only method to decontaminate their tap water and instead to also rely on
some of the filtration systems. That I talked about before and as long as we're talking
about the temperature of water, there is sort of an ongoing debate online. It'S not a huge
debate, but a number of people engaged in this debate as to whether or not drinking
really cold water or room temperature. Water is better for you or worse. For you. This is
a tough one to resolve. It turns out that if water is very very cold, that is, if you drink it,
and you can feel that cold water making its way down to your gut and you can actually
feel it as cold within your gut and That’s sort of a um. You know back of the envelope or I
should say, uh direct within the gut measure of Cold versus body temperature water that
it is going to be slower to absorb. That is you're going to feel it sloshing around in your
stomach for a bit longer than if you were to consume water. That is slightly warmer now.
That is not to say that you should ingest warm water or room temperature water.
However, many people find that, when they drink very cold water or ice water, that 
Transcribed by readthatpodcast.com
indeed, it can alter the kind of sensation of the lining of their stomach in ways that at
least to them, feel like it's altering their digestion, and that makes sense the cells that
Line the gut are very temperature sensitive. You want this so um for a number of
reasons, including not consuming food that is excessively hot or cold or damaging your
gut, but in general, most people know the temperature of fluid that they want to ingest
and ingest that temperature of fluid. So most people, for instance, on a cold day, want a
warm or hot fluid. Does that mean that you're not going to absorb that warmer hot fluid?
No, of course it doesn't you're going to absorb that fluid one way or the other so drink
fluids. At the temperatures that are to your liking in that moment, in other words, what
you desire in that moment and don't worry so much about trying to avoid cold beverages
or trying to make sure that you're always consuming room temperature water as
opposed to cold water.
01:56:42 Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
So now, with your understanding of hard water, soft water, magnesium, the relationship
between magnesium, calcium and the pH of water and remember our earlier
conversation where we talked about how higher pH water is actually going to move out
of the gut and into the body a bit More readily and across those aquaporin channels,
more readily than lower, pH, more acidic water. Well, that raises the question of whether
or not all these different forms of water that are out there: reverse osmosis water,
distilled water, double distilled water, deuterium, depleted water, alkaline water, as it's
often called whether or not any or all of that has meaningful Health outcomes. Here we
can address some of those items pretty quickly, for instance, distilled water and double
distilled water is essentially distilled of that is. It has magnesium and calcium removed
from it. So my recommendation would be to not drink distilled water. There may be
specific circumstances where somebody has very high levels of blood, magnesium or
calcium or calcium stores within the body that would necessitate them drinking only
distilled water, but that seems like a very isolated kind of Niche case, so in general,
consuming distilled water is just Simply not necessary now in terms of reverse osmosis
water. What is reverse osmosis water reverse osmosis water is water that has been
passed repeatedly through a series of filters that are designed to remove the kinds of
contaminants we were talking about earlier. So some of the basic contaminants like
disinfectant byproducts, fluoride and some other large and small molecules that leaves 
Transcribed by readthatpodcast.com
the water ideally still containing magnesium and calcium. Although there's some
evidence that reverse osmosis water can deprive water of some of the magnesium and
calcium. So if you are going to use reverse osmosis filters and drink, reverse osmosis
water, you want to make sure that you're still getting the Magnesium concentrations
present in that water that we talked about earlier, but in general, reverse osmosis water
is considered safe, but and for many People this is going to be an important but but very
expensive to access. The reverse osmosis filters require a lot of changing in the filters
purchasing reverse osmosis water in its stable form within containers. These are
typically glass. Containers is going to be pretty expensive and prohibitive for most
people. That said, there are a number of people out there that really like the taste of
reverse osmosis water. They report it as feeling more smooth, they think of reverse
osmosis water, as quote unquote, giving them energy to be quite honest, there's no
direct studies of the subjective sensation of water in the mouth and in the gut and its
relative health effects again, the smoothness of Water as one drinks it and goes down
the gut, it really has no direct relationship to the quote-unquote, hardness or softness of
water. I know That’s going to shock a number of you. You probably think well hard water
is going to be hard to drink and it turns out That’s not the case. In fact, many people find
that with elevated levels of magnesium and calcium and water it actually tastes
smoother or softer in their mouth, so hard water, tastes, smooth or soft. I know it's all
very counterintuitive, but I think it's important to point this out, because a number of
times you'll hear or read about filtering water so that it tastes smoother and better and
oftentimes That’s happening because the quote-unquote hardness of water, that is the
concentrations of Magnesium and calcium are actually increasing. So if you're
somebody who's curious about reverse osmosis water and you can afford the filters or
the reverse osmosis water already pre-filtered, please be my guest, you know drink it.
I'M certainly not trying to prevent anyone from drinking it. But there's no peer-reviewed
evidence that I am aware of that conclusively shows that drinking reverse osmosis water
is far better for us than drinking other types of water, provided the other types of water
are adequately filtered of fluoride and the sorts of disinfectant byproducts that we talked
About earlier, so what about hydrogen water? You may have heard of this or hydrogen
enriched water or electrolyzed reduced water as a way to access hydrogen in Rich
water. All this might sound pretty crazy to some of you now. Fortunately, for sake of
today's discussion, we can take a number of the different categories of let's call. It
unique categories of water that have been described, including deuterium, depleted 
Transcribed by readthatpodcast.com
water and by the way deuterium, is something that relates to the presence of hydrogen
ions in water and put very simply water that is extracted from sources that are closer to
sea level, tend to have More deuterium in them than water that is extracted from sources
further from sea level, so up in the mountains, for instance, and from Springs further
away from oceans. As you get closer to sea level, the source is water, separate from
seawater, tend to have more deuterium, which relates to the enrichment or lack of
hydrogen within that water, or free hydrogen within that water. I warned you this was all
going to sound, pretty Niche and that we were going to get a little bit into the chemistry.
But now I'm going to make it all very simple for you, at least for the non-aficionado
electrolyzed reduced water, which is a method of using electricity to alter the
confirmation of the water molecules and their rates of movement as well as well as socalled hydrogen-rich water or Hydrogen enriched water or deuterium depleted water all
have the property of having higher levels of pH than other forms of water, such as
distilled water, reverse osmosis water and generally higher pH than the kind of water
that comes out of your TAP. Unless you live in a region where your tap water has very
high levels of magnesium in it, which does occur in certain regions of the world, but is
not that common more typically, the water that comes out of your TAP does not have
enough magnesium, meaning not As much magnesium in it as you would like - and this I
believe, explains in a fairly straightforward way why there is such an appeal of these pH,
enhanced or alkaline Waters or electrolyzed reduced water or deuterium depleted water.
There are a couple of reasons, but first of all, anytime, someone is consuming A
specialized form of water chances. Are it's going to be filtered of the disinfectant
byproducts, fluoride and the other things that you really don't want in water? So already
the water is going to be cleaner than would be coming out of the tap. So That’s going to
indirectly explain a number of the so-called health benefits, both subjective and perhaps
even objective as we'll talk about that can result from consuming the other. Let'S say
more esoteric forms of water, at least not of simple tap water.
02:03:26 Hydrogen-Enriched Water, Magnesium, Optimize Hydration
However, if you look at hydrogen or hydrogen enriched water, you really need to take a
step back and ask what is that you know what are we really talking about, because it
turns out that you can create hydrogen enriched Water by putting tablets of magnesium
itself? Small amounts of magnesium dissolving those in water. It will give off a kind of 
Transcribed by readthatpodcast.com
gaseous solution. You'Ll see a bunch of bubbling in there. You certainly want to dilute
that tablet and then consume the water. And yes, it's true what you've heard about and
read from these commercial sources. You do want to consume that water within about
you know 5 to 15 minutes after that tablet completes dissolving now. Why would you do
this, and I should say that I have now started doing this, not because I necessarily think
that it's so necessary or so beneficial I will talk about my experience in a moment. I did it
in anticipation of this episode, because I was researching water and hydrogen and Rich
water and all these alkaline Waters and what became very clear to me, based on
reading a fantastic, two-part review. It'S a very extensive review, entitled at least the first
part is entitled electrolyzed reduced water. Molecular hydrogen is the exclusive agent
responsible for the therapeutic effects and then there's a second part to this review. This
is how extensive is entitled: electrolyze, reduced water number, two safety concerns and
Effectiveness as a source of hydrogen water. What this review uh, which we've linked to
in the show notes points to, is that all of the health benefits of these different forms of
water that you hear about out there, deuterium depleted hydrogen, enrich, Etc all seem
to boil down, no pun intended no boiling included. I should say to the elevation in
hydrogen that translates into and here's the really meaningful change the elevation in PH
that occurs when you, hydrogen enrich water. Now there are not a lot of clinical studies
looking at hydrogen and Rich water, but they're starting to be more than a few and one
that I'd like to point out and that we'll link to was published fairly recently, which is
entitled. Hydrogen-Rich water reduces inflammatory responses and prevents apoptosis.
Apoptosis is a naturally occurring cell death during development and is generally used to
describe cell death of the body. Sometimes this can be good cell death by the way,
removing cells that need to be removed again. The title of the paper is hydrogen-rich:
water, reduces inflammatory responses and prevents apoptosis of peripheral blood cells
in healthy adults, a randomized double-blind control trial. Now this paper looked at the
effects of drinking 1.5 liters per day of hydrogen enriched water for a period of four
weeks. They did find significant positive benefits of reduced inflammation and they found
these changes by way of analyzing things like interleukin 6 and some of the other
interleukins, which are markers of inflammation. They control very nicely for the fact that
people were still consuming other forms of water and liquid and coffee Etc, although they
made sure that they weren't consuming too much coffee and soda. In addition to this
hydrogen enriched water. But what this paper shows is that indeed increasing the free
hydrogen in water can improve certain Health metrics in these cells, and this is in 
Transcribed by readthatpodcast.com
keeping with some of the subjective reports that people have stated out there and that I
myself experienced. I have to say that by drinking hydrogen Rich water, which I will tell
you how to do fairly inexpensively in a moment, you do get the subjective experience of
having more energy of feeling better quote, unquote. Now keep in mind, of course the
placebo effect is a very real and Powerful effect, so it could just be Placebo, although in
this paper they did of course include a placebo group, so people didn't know if they were
getting hydrogen which Rich water or non-hydrogen-rich water. I should also mention
that the improvements in health metrics that they observed in this study were only
observed for individuals older than 30 years old. Why that is, I don't know the
conclusions these authors came to in terms of how these individuals, older than 30,
achieved lower levels, or, I should say, reduced levels of inflammation and improved
markers of other aspects of biological function? Is that the hydrogen water improved the
biological antioxidant potential of certain cell types and again, the cell types that they
mainly focus on? Were these peripheral blood cells in this particular study? Now, how
could this be? Why would this be well? This goes back to our earlier discussion about
reduction in reactive, oxygen species, so-called Ross's, and reductions in free radicals
that can damage cells, so if all of this is sounding very convoluted, I can understand
why. However, what I like about this study and the two reviews that I mentioned a