Go Un-Pro

Week 10: A Doctor's 52 Week Journey to an Unprocessed Life  Week 10 Summary: Microbiome Mastery in a Doctor's 52-Week Unprocessed Life Journey Dr. Brent W. Laartz Reflects on Paris trip (high steps, fiber via fruits/salads, minimal supplements). Focuses on **microbiome week**: Gut bacteria's role in health/longevity; impacts from ultra-processed foods, red meat (e.g., colibactin-producing E. coli linked to colon cancer 10-20 years pre-diagnosis); promotes plant-based/Mediterranean/MIND diets. Discusses inflammation/leaky gut from poor microbiota (lipopolysaccharides entering blood); personal diet: 3-4 vegan days/week, minimal red meat/dairy (some cheese), low protein + resistance training for longevity/muscle preservation. Ties microbiome to **five pillars** (diet, movement, sleep, plastics, connection): Fiber/pre/pro/postbiotics produce short-chain fatty acids (SCFAs like butyrate/propionate) for gut health, fitness, sleep; exercise enhances SCFA benefits; alcohol disrupts good bacteria; fermented foods > probiotics. Debunks myths: Fiber not "anti-nutrient"; low-protein diets (e.g., isoleucine-deficient) extend mouse lifespan 20%; avoids gym bro high-protein/carnivore/keto fads. Recaps progress (week 10/52): Berries daily, accountability app tracking, supplements (B12, omega-3, D, calcium), steel/glass kitchenware, olive/avocado oils, no packaged foods goal. **Personal updates**: Cholesterol improved; plans re-test plastics in urine post-water bottle changes; 36-48h fast weekly. Key Points and Decisions **Microbiome Health Drivers**: - Avoid ultra-processed/red meat → reduce colon cancer risk (screening now at 40). - High fiber (psyllium, inulin, raw veggies/fruits/nuts/beans) → SCFAs → healthy colonocytes, no leaky gut, better fitness/sleep. - Fermented foods (hummus, yogurt, sourdough) for persistent bacteria. - Low protein + resistance training preserves muscle in aging. **Diet Decisions**: - 4-5 vegan days/week (aim 6 by year-end); raw veggies/fruits/nuts/beans 3x/week; homemade hummus/beans; 40+ whole foods variety (berries/pineapple only fruits); 100% vegan attempt this week. - No red meat/dairy (cheese exception); beans 3x/week; 2 tbsp psyllium daily; more water. **Other Pillars**: - **Movement**: 20k steps goal (10k min); racket sports 1x/week (tennis for impact/upper body/connection); dog walks; resistance training. - **Sleep**: Rose-Thorn-Bud meditation (reframe negatives), 4-7-8 breathing, blackout room/mask. - **Connection**: Music class (Khan Academy), learn guitar/saxophone, poetry/painting, reconnect old friends (Thursday Throwback), language apps (French/Spanish/Italian). - **Plastics**: Stainless/glass pet bowls; PVA-free laundry tablets; bamboo toothbrush/toothpaste tablets; glass water dispenser. - **Fasting**: 36-48h weekly for autophagy/insulin reduction. Next Steps **Diet**: Hit 40 whole foods; 5 vegan days/week long-term; raw cashews; expand bean variety (black beans/rice). **Movement**: Racket sports (tennis courts field trip week 11); maintain running/resistance; dog walks early AM. **Sleep**: Daily Rose-Thorn-Bud + 4-7-8; better blackout/mask. **Connection/Creativity**: Khan Academy music class; instruments (bass guitar, sax); Friday poetry, Monday meditation video. **Testing/Monitoring**: Re-test cholesterol/apoB/Lp(a); plastics in urine after non-plastic water switch. **Podcast**: Week 11 field trip (tennis demo, high-impact workouts for longevity); book release post-52 weeks. **Accountability**: App tracking (vegan, greens/berries, exercise, fasting, beans/ferments, no sugar/soda/packaged).

Week 9: A Doctor's 52 Week Journey to an Unprocessed Life Week 9 Summary: Dr. Brent Laartz's Unprocessed Journey – Paris Travel Edition  Summary by Speaker  Dr. Brent Laartz  *Travel Edition (Paris/France)**: Week 9 update; praises French culture, food (organic markets, berries, strawberries, chocolate), architecture; notes smoking culture among youth.   **5 Pillars Challenges/Adaptations**: - **Diet**: Mostly vegan (3-5 days/week), antioxidants (berries, dark chocolate), local produce; avoids fake meats/cheeses; plans crepes/hot chocolate (dairy-free); less alcohol, zero-alc options. - **Movement**: High activity (25k steps/12 miles walking, 4-mile run); preps with prior training to avoid injury; prefers walkable areas, run clubs, hiking; avoids Ubers. - **Sleep**: Jet lag prep (dark room, morning light, advance clock, avoid caffeine/plane sleep); cooler room, weighted blanket. - **Connection**: Meets locals/expats (college friend, run clubs, cafes, small tours, French classes like "French as You Like It"); avoids tourist traps/Americanized spots. - **Plastics/Chemicals**: Organic shops for soaps/lotions; glass water bottles (Evian); avoids hotel plastics.  **9-Week Progress Recap**: Weight loss, better cholesterol/HbA1c (ex-pre-diabetic); berries daily, Oura ring, meal prep, supplements (Ca/D/B12/omega-3), vegan shifts, low-carb/no artificial sugars, psyllium/fiber, homemade dressings, run clubs, non-plastic home, mindfulness.  **Personal Insights**: Stay true to local culture; health for longevity; self-worth key.  Key Points and Decisions  **Diet Decisions**: 3-5 vegan days (incl. travel); prioritize antioxidants/local organic (berries, dark chocolate); homemade dressings; poultry/seafood only if non-vegan; no fake vegan products.  **Movement**: 6 days/week training (cardio/resistance); vacation exceeds routine; prep to prevent injury; join Paris run clubs (walkers welcome).  **Sleep/Travel Hacks**: Blackout rooms, morning sunlight, clock advance, no afternoon caffeine.  **Connection**: Local immersion (cafes, small tours/classes, expats); family cultural exposure.  **Avoidances**: Plastics/chemicals (glass/stainless, organic products); processed foods/oils; non-stick pans; red meat/dairy excess; Ubers when possible.  **Health Wins**: Improved metrics despite family diabetes risk; extended fasting.  Next Steps  Meet college friend in Paris (possible walk/Uber).  Join Paris run clubs (20+ options).  Take French class ("French as You Like It").  Continue 3-4 vegan days; eat crepes/dairy-free hot chocolate.  Weekly Zoom calls; follow/share on gonopro.com, social media (TikTok, Instagram, Facebook, Threads, Substack, YouTube/Spotify/Apple video podcasts; Brent Williams Larson MD).  Sustain pillars for longevity; audience input welcome.

Sunday Science: Testosterone Therapy – Risks, Benefits & Longevity Debate Summary by Speaker Dr. Brent Laartz Discusses testosterone decline with age (0.4-2.6%/year, 30-50% by 50-60), low T ( Reviews studies: - Low T associated with 1.5-2.3x higher all-cause, CV, cancer mortality (2010 European Heart Journal cohort; 2011 JCEM meta-analysis). - Frailty mediates 35% of low T mortality risk. - Eunuch/castration studies (Korea, Poland, animals): 10-20% longer lifespan, but pre-puberty vs. late-life low T. - TRT studies: Decreased mortality if levels normalized (2012, 2015 European Heart Journal cohorts); short-term (3 years) benefit; non-normalized TRT no benefit. Notes biases in cohorts (healthy user effect); no RCTs yet. Emphasizes N=1 individualized approach considering personal risks (e.g., prostate/heart disease). Key Points and Decisions **Low Endogenous Testosterone**: Strongly linked to higher mortality (all-cause, CV, cancer); associated with frailty, metabolic issues. **Castration/Eunuch Data**: Suggests lifelong low T may extend life, but not directly comparable to adult TRT. **TRT Evidence**: Cohort studies show mortality reduction with normalized levels (esp. long-term), but short-term CV risks possible; no definitive RCTs. **No Firm Decisions**: Informational only; no endorsements for/against TRT; highlights need for RCTs to resolve controversy. Next Steps **Research**: Await randomized controlled trials (RCTs) for definitive TRT mortality data. **Individuals**: Check testosterone/health markers regularly (yearly+); consult physicians for personalized risks/benefits; prioritize resistance training, healthy lifestyle. **Audience**: Seek professional medical advice; follow show on YouTube, Spotify, Apple Podcasts, social media, goonpro.com.

Summary of Key Points, Decisions, and Next Steps from Speaker Dr. Brent Laartz Key Points and Decisions: Experienced a setback during a busy period, leading to less exercise and disrupted sleep schedule Embracing setbacks as opportunities for renewal and comeback Aiming for 6 days per week of following the 5 pillars of an unprocessed life Focusing on avoiding processed oils, increasing intake of colorful fruits/vegetables, and finding friends to exercise with Implementing mindfulness practices like the rose-thorn-bud exercise and 4-7-8 breathing to improve sleep and mental well-being Emphasizing the importance of surrounding oneself with positive, supportive people on the health journey Next Steps: Continue working towards the 6-day per week goal for the 5 pillars of an unprocessed life Explore options for reducing plastic usage, such as using reusable produce bags and glass containers Expand social connections by joining local community groups, run clubs, and longevity-focused Zoom calls Plan a trip to visit his daughter in Paris as a motivating "bud" for the future Prepare for an upcoming Sunday Science podcast episode discussing the nuances of testosterone replacement therapy

Summary of Key Points, Decisions, and Next Steps by Speaker Dr. Brent Laartz Key Points and Decisions: Discussed several recent studies on the association between playing professional sports, particularly American football, and longevity. Highlighted the Copenhagen City Heart Study, which showed that different sports, such as tennis and badminton, can add years to one's life. Reviewed studies on elite athletes, noting that endurance sports and team sports tend to have better longevity outcomes compared to power sports. Discussed a recent study in the British Medical Journal that explored the relationship between the variety of physical activities and mortality, suggesting that a diverse range of sports may be beneficial for longevity. Next Steps: Encourage a variety of physical activities, including both cardiovascular and strength-based exercises, as well as sports that involve balance, cognitive demands, and social engagement. Emphasize the importance of finding the right balance, as too much exercise may not necessarily be better than a moderate amount. Promote the benefits of recreational sports, such as tennis and badminton, in addition to more traditional endurance activities. Explore the potential role of hormesis, where moderate levels of stress (e.g., exercise) can be beneficial, but too much may be detrimental. Encourage further research to better understand the complex relationship between physical activity, sport participation, and longevity.

Speaker-Organized Summary Dr. Brent Laartz Key Points and Decisions Reported on last week's package-free challenge, which was not fully successful but led to a full package-free day Acknowledged setbacks around social gatherings and the difficulty of maintaining a package-free week Emphasized the importance of making whole, healthy foods at home to avoid processed items Discussed the debate around protein intake and longevity, noting that animal studies suggest lower protein may be better Introduced the 5Fs of a good diet: fiber, polyphenols, healthy fats, fermented foods, and whole foods Excited to ferment a curried red cabbage and experiment with fermenting onions   Mentioned the benefits of adding clove to fermented foods due to its high polyphenol content Next Steps Continue incorporating more fermented foods, such as chickpea and habanero fermentation Experiment with fermenting other foods like hot sauces, green beans, and curried cabbage Introduce more intermittent fasting and time-restricted feeding to achieve weight loss and improve gut health Try an oil-free day and cook mainly with water Continue exploring different fermentation projects, including the curried cabbage and fermented onions Overall Summary This week's podcast focused on the doctor's journey towards an unprocessed life, with a particular emphasis on incorporating more fermented foods, experimenting with intermittent fasting, and reducing the use of plastics and processed foods. The speaker and his guest discussed various fermentation projects they plan to try, including chickpea and habanero fermentation, fermented hot sauces, green beans, and curried cabbage. They also highlighted the importance of balance in diet and lifestyle, noting that while protein is important, excessive intake may not be beneficial for longevity. The next steps involve continuing to explore fermentation, implementing more intermittent fasting, and reducing the use of plastics and processed foods in the home.

Summary of Key Points, Decisions, and Next Steps Dr. Brent Laartz Key Points and Decisions: Entrainment involves the use of auditory or visual stimulation to influence brain wave patterns associated with different states of wakefulness, concentration, relaxation, and sleep. Gamma waves (40 Hz) are associated with concentration and wakefulness, while theta and delta waves are associated with relaxation and sleep. Multiple studies have shown that 40 Hz gamma wave entrainment, using either light sources or binaural beats, can have positive effects on Alzheimer's disease and cognition. Theta wave entrainment, using either isochronic tones or binaural beats, can improve sleep quality and post-sleep state, as demonstrated in a study on young elite soccer players. Next Steps: Continue exploring the research on the effects of different brain wave entrainment techniques on sleep, cognition, and overall well-being. Potentially incorporate these entrainment methods into personal practice or recommend them to patients, while emphasizing the importance of consulting with healthcare professionals before making any significant changes. Expand the discussion on Sunday Science to cover a wider range of evidence-based approaches to improving health, diet, exercise, and longevity.

Summary of Key Points, Decisions, and Next Steps from Speaker Dr. Brent Laartz Key Points and Decisions: Increased focus on a vegan diet, aiming for 3 days per week of whole food, low-sugar vegan eating Added new exercises like mountain biking and tennis to mix up his workout routine Exploring delta and theta wave entrainment techniques to improve sleep quality Decided to try painting as a creative outlet, potentially hosting a "paint party" with friends Challenging himself to go an entire week without any packaged/processed foods, only single-ingredient whole foods Next Steps: Continue monitoring sleep, diet, and exercise metrics using tracking devices and apps Implement vegan diet plan, aiming for 3 days per week of whole food, low-sugar vegan eating Incorporate new exercises like mountain biking and tennis into weekly routine Try delta and theta wave entrainment techniques before bed to improve sleep quality Start a painting project capturing scenes from his recent vacation in the British Virgin Islands Attempt to go an entire week without any packaged/processed foods, sticking to single-ingredient whole foods Overall, Dr. Laartz is focused on continuing to improve his health and wellness through a multifaceted approach of diet, exercise, sleep, creativity, and minimizing exposure to plastics and processed foods. He is setting ambitious goals for himself while also acknowledging the need for flexibility and self-compassion along the way.

Speaker-Organized Summary: Go Unpro Podcast, Week 5 Dr. Brent Laartz Key Points and Decisions: Experienced a setback over the holidays with increased alcohol and food intake due to family events and his father's passing Committed to a "Dry January" to limit alcohol intake and get back on track with his health goals Discussed the importance of mitochondria and how they impact energy, immune function, and response to diet Emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes Next Steps: Continuing to focus on a whole-food, plant-based diet with limited processed foods and alcohol Incorporating more fermented foods to support gut health and microbiome Maintaining a consistent exercise routine with a focus on strength training and cardiovascular fitness Practicing creativity through daily poem writing and sharing on "Friday Frhyme Day" Increasing social connections and reducing stress through meditation and sleep optimization Summary In this episode, Dr. Brent Laartz discussed his journey towards an unprocessed life, including the challenges he faced over the holiday season and his renewed commitment to his health goals. He emphasized the importance of mitochondrial health and how it impacts energy, immune function, and response to diet.  Dr. Laartz emphasized the need for a gradual, sustainable approach to lifestyle changes rather than drastic "cold turkey" changes. He outlined his next steps, which include continuing to focus on a whole-food, plant-based diet, incorporating more fermented foods, maintaining a consistent exercise routine, practicing creativity through daily poem writing, and increasing social connections and reducing stress through meditation and sleep optimization. Throughout the episode, Dr. Laartz shared his personal vision for longevity and health, and how he is working towards achieving his "Blue Zone" lifestyle goals.

Speaker-Organized Summary: Key Points, Decisions, and Next Steps Announcer Lucas Welcome to Sunday Science, where recent scientific articles and their translation into modern lives are discussed. The host for today's episode is Dr. Brent W. Lartz, M.D. Dr. Brent Laartz Summary of Key Points and Decisions The discussion focuses on a gene and gene product called Clotho, which was discovered in 1997 and is named after the Greek god of fate and destiny. Knockout mice with Clotho upregulation showed a 15-30% longer lifespan and improved cardiovascular, renal, and brain health, as well as lower rates of cognitive decline. However, a recent study published in the Journals of Gerontology in 2025 found a U-shaped relationship between Clotho levels and all-cause mortality. The study showed that both high and low levels of Clotho were associated with increased mortality, and this was linked to increased liver fibrosis. Next Steps Further research is needed to fully understand the relationship between Clotho levels and health outcomes. Multiple studies on Clotho have been published in the past year, and more are expected in the next one to two years. The speaker encourages the audience to follow the podcast on various platforms to stay updated on the latest developments in longevity and science.

Summary of Key Points, Decisions, and Next Steps by Speaker Dr. Brent Laartz Key Points and Decisions: Focusing on longevity and healthspan, not just cosmetic appearance Importance of polyphenols, calorie restriction, and certain medications (acarbose, canaglifosin) for longevity Emphasis on strength, grip strength, and quick movements to maintain activity into older age Strategies for navigating the holidays, including bringing own food, doing active activities with family, and tracking progress Next Steps: Continuing low-carb, no-sugar diet with focus on whole foods, vegetables, and limited pasta/bread Increasing cardiovascular exercise to 3 times per week and resistance training 2-3 times per week Improving sleep habits, including using Oura ring, avoiding screens before bed, and exploring 40Hz light/sound therapy Engaging in more mindfulness, creativity, and connection activities like writing, music, and spending time with loved ones Further reducing plastic use by switching to cotton clothing, glass/stainless steel cookware and utensils, and natural oral hygiene products

Speaker-Organized Summary: Key Points, Decisions, and Next Steps Dr. Brent Lartz Key Points and Decisions: Acknowledged the difficulty of staying motivated during the holidays, but emphasized the importance of maintaining a healthy lifestyle. Discussed the concept of "holiday heart" and the negative impacts of overconsumption of unhealthy foods and alcohol during the holidays. Decided to implement pre-holiday and post-holiday work to minimize the damage to his metabolic health, such as having a vegan diet a few days before and after the holiday. Outlined his diet plan for the week, including reducing packaged and fast foods, increasing water intake, incorporating daily berries and greens, and implementing time-restricted feeding. Committed to increasing his exercise and cardiovascular activity to at least 3 times per week, as well as his resistance training. Emphasized the importance of tracking his sleep and making adjustments to improve sleep quality, such as limiting light exposure and alcohol intake. Discussed the importance of social connection, mindfulness, and self-awareness, and plans to engage in art therapy, writing, and reconnecting with friends and family. Shared his plan to journal and identify his limiting beliefs, create daily affirmations, and use vision boards and manifestation techniques to overcome them. Continued his efforts to reduce plastic usage in his life, including using glass containers, stainless steel water bottles, and avoiding plastic utensils and storage containers. Next Steps: Implement the pre-holiday and post-holiday work to maintain a healthy lifestyle during the holidays. Continue tracking his diet, exercise, sleep, and other health metrics using the habit tracker. Engage in art therapy, writing, and regular social connections to improve his overall well-being. Identify and work to overcome limiting beliefs through journaling, affirmations, and manifestation techniques. Further reduce plastic usage in his life by utilizing glass, stainless steel, and other eco-friendly alternatives. Share his progress and challenges with the audience and seek their input and support.

Key Points & Decisions: Continuing the "Go Unpro" journey to an unprocessed life, building on progress from Week 1 Focusing on the 4 pillars of longevity: diet, exercise, sleep, and social connection Instituting a low-sugar, high-fiber, mostly plant-based diet Avoiding processed foods, plastic containers, and seed oils Implementing time-restricted feeding/intermittent fasting Tracking habits and progress using apps for accountability Next Steps: Eliminate fast foods, limit packaged foods, and avoid soda this week Drink 32oz of water twice daily Eat berries daily, trying a new fruit/veggie each week Aim for 40 different fruits, nuts, and veggies per week for microbiome health Incorporate 3 days per week, each of cardio and resistance training Improve sleep hygiene by reducing light exposure at night Reconnect with someone you haven't spoken to in a while, 2-3 times per week Practice mindfulness and creativity to support overall wellbeing   The key is a gradual, sustainable approach with celebration of small successes along the way. Dr. Laartz emphasizes the importance of self-love, therapy, and surrounding oneself with like-minded individuals to stay motivated and overcome obstacles on the journey to an unprocessed life.

In this first episode of Sunday Science, we explore a few articles showing the carcinogenic potential of a strain of E coli (pks+ or colibactin-producing) that produces a DNA mutational toxin.  Evidence from the discussed articles shows that this bacteria could be responsible for a high percentage of early onset (under age 50) colorectal cancer (CRC).  CRC at this age is increasing and now encompasses 10% of all CRC, which percentage is growing by 2% per year.  Up to 68% of these cancers have evidence of the hallmark mutations and presence of the pks+ E coli above.  Diets high in fiber decrease and diets low in fiber increase the presence of this bacteria.  As we elucidate the particular mutations associated with this and other carcinogens, we can detect these mutations within the DNA of each cancer patient.  The data shows evidence of this bacteria being present in those with CRC under age 50, and it is more prevalent in countries that have a higher incidence of CRC under age 50, and likely has been present since an early age, such as the first 10 years of life. A simple arithmetic problem of subracting 40 years from 2015 when these early-onset CRC began their increase, yields the year 1975 which is when we began to incorporate processed foods and refined sugar and high-fructose corn syrup into our diet.  This and the data of onset at age 10 and before, begs us to consider what we are doing to our children and the possibility that there are a whole 40 years of children that are increasing their processed food intake.  How many early-onset CRC patients will there be 40 years from now?  MIcrobiome and genetic mutational research into other cancers such as oropharyngeal, bladder, and anal carcinoma could soon provide these answers.     References Insights into the role of the intestinal microbiota in colon cancer. Sofia Oke and Alberto Martin.  Ther Adv Gastroenterol 2017, Vol. 10(5) 417 –428 Microbiome and colorectal cancer: Unraveling host-microbiota interactions in colitis-associated colorectal cancer development.  lMingsong Kang, Alberto Martin. Seminars in Immunology.  Volume 32, August 2017, Pages 3-13 Gut Microbial Metabolism Drives Transformation of Msh2-Deficient Colon Epithelial Cells. Antoaneta Belcheva1 . Cell.   Volume 158, Issue 2p288-299July 17, 2014 Oliero M, Hajjar R, Cuisiniere T, Fragoso G, Calvé A and Santos MM (2023) Inulin impacts tumorigenesis promotion by colibactinproducing Escherichia coli in ApcMin/+ mice. Front. Microbiol. 14:1067505. Dietary fibre counters the oncogenic potential of colibactin-producing Escherichia coli in colorectal cancer. Alberto Martin.  Nature Microbiology  10: 855-870.

Follow along with me as I transform my life, improve my health, defeat my weight challenges, and live a longer, healthier life.  All while still having a blast traveling through this crazy world!  This podcast is the introduction to a 52-week gradual step-by-step transformation of my diet, exercise, sleep, and life-purpose to a more mindful, whole-food, mostly vegan, movement-oriented lifestyle which will enable me to live well into my tenth decade in a healthy way.  I am buying in wholeheartedly to the idea of having a centenarian olympics.  I don't want to live forever, but I do want to be able to do everything I do now for the longest time possible.  I'm selfish that way.  Selfish in a self-love way is the only way to go.  So check it out, and share it with everyone you know.