Go Unpro Podcast: Week 13 Progress Report

Speaker Contributions

**Dr. Brent Laartz**: Provided a comprehensive update on his 52-week "unprocessed life" journey, detailing his transition to a new home, dietary modifications, and lifestyle habits centered on longevity.

Key Points and Decisions

**Dietary Shifts**: Dr. Laartz decided to completely eliminate beef and pork from his diet, focusing instead on poultry, seafood, beans, and fermented foods to support microbiome health.

**Movement and Environment**: The host emphasized the importance of "forest bathing" to reduce cortisol and committed to a structured routine of resistance training and cardiovascular exercise.

**Sleep Optimization**: To improve deep sleep metrics, the host identified light pollution as a primary obstacle and decided to invest in blackout curtains and motorized window treatments.

**Plastic Reduction**: A decision was made to systematically replace all plastic kitchenware; the host successfully replaced plastic cutting boards with stainless steel alternatives, reaching approximately 60% plastic-free status in the kitchen.

**Lifestyle Pillars**: The discussion reinforced the five pillars of longevity: diet, movement, sleep, connection/creativity, and purpose, with a specific focus on reducing screen time to improve mental well-being.

Commitments and Action Items

**Dr. Brent Laartz**:
* Install motorized blackout curtains to mitigate light interference and improve sleep quality.
* Establish a weekly tech-free board game night to foster family connection.
* Maintain a Sunday meal-prep schedule for beans, hummus, and fermented foods.
* Implement a one-hour "no electronics" rule before bedtime to enhance meditation and sleep hygiene.
* Continue the transition toward a 99% plastic-free household over the remaining 39 weeks of the year.
* Write down ten non-tech activities to pursue for personal creativity and connection.

Week 12: A Doctor's 52 Week Journey to an Unprocessed Life

Spectacular Speaker-Focused Summary: Go Unpro Podcast Week 12 – Proof of Life, Microbiome Mastery & Unprocessed Progress

**Dr. Brent Laartz**
A candid weekly update on personal setbacks (illness, house move) while celebrating small victories. He reinforced the centrality of microbiome health, outlined specific Week 12 targets across diet, movement, sleep, creativity, and plastics reduction, and reviewed cumulative progress from Weeks 1–12. The host emphasized accountability, whole-food preparation, and gradual lifestyle upgrades toward a 90–95% unprocessed life by Week 52.

Key Points and Decisions

**Microbiome focus**: Daily movement + increased fermented foods remain foundational; microbiome influences hormones, immunity, mood, and performance.

**Diet upgrades**: Increase Sunday prep of dairy-free yogurts, beans, and vegetables; move from 2–3 to 3–4 vegan days/week; reduce alcohol to 8 drinks/month; favor low-sugar NA drinks for social settings.

**Movement**: Target 7–8 combined cardio/resistance sessions weekly (including double-activity days); add one group class (Pilates/yoga); prioritize morning exercise when possible; schedule post-move tennis.

**Sleep optimization**: Install automatic blackout curtains in new home; enforce no food after 8 p.m., no exercise/hot tub after 7 p.m.; maintain cool, dark bedroom.

**Creativity & connection**: Begin weekly social painting/art sessions; continue journaling, affirmations, and reconnecting with friends/family.

**Plastics reduction**: Replace parchment paper with vegetable-based Patapar paper; maintain ongoing elimination of plastic kitchenware and household products.

**Cumulative habits retained**: 40+ whole foods weekly, daily greens/berries/fermented foods/fiber, time-restricted eating, meditation, gratitude, language learning, and community volunteering.

Next Steps

Implement increased food prep and vegan-day targets immediately.

Test Patapar paper in cooking and report results.

Install blackout curtains and automation in new residence post-move.

Schedule recurring social painting session and one weekly vegan restaurant outing.

Continue daily accountability tracking and morning sunlight exposure.

Maintain all prior 12-week habits while layering on Week 12 enhancements toward the 52-week unprocessed goal.

Spectacular Speaker-Centric Summary: Unlocking Microbiome Power for Endurance and Strength in Sunday Science

Summary of Each Speaker

**Dr. Brent Laartz**: Hosted the discussion on the bidirectional microbiome-exercise relationship, covering mechanisms like lactate clearance and short-chain fatty acid production, citing studies on Veillonella, Lactobacillus salivarius, and Lactobacillus plantarum, and outlining practical takeaways for enhancing performance.

Key Points and Decisions

Exercise improves microbiome diversity and gut health overall, though excessive intensity may temporarily increase permeability; elite athletes show enriched beneficial bacteria like Veillonella due to lactate-rich environments.

Key bacteria (Veillonella, L. salivarius, L. plantarum) clear lactate, boost short-chain fatty acids (propionic, acetic, butyric acids) for muscle energy and glycogen sparing, and support intestinal barrier integrity via tight junctions.

Mouse and human studies (e.g., Scheiman 2019 in Nature Medicine; Lee 2020 in Microorganisms; triathlete trial with L. plantarum PS128) demonstrated 2-3x increases in endurance and grip strength without altering VO2 max.

Decision: Prioritize natural approaches like exercise and diet over unproven supplements; Veillonella products exist but require further evaluation.

Next Steps

Incorporate exercise to foster lactate-utilizing bacteria and consume prebiotic fibers (inulin, chicory root, garlic) to support their growth.

Explore targeted Lactobacillus and Bifidobacterium strains via diet or supplements while ensuring adequate fiber for colonization; consider homemade yogurt with verified lactate-utilizing species.

Follow Sunday Science episodes on social platforms, podcasts, YouTube, and GoOnPro.com for ongoing science-based wellness insights.

**Key Points and Decisions**

May successes included daily greens/berries, strong time-restricted feeding, good ethanol control, and realignment after setbacks; vegan days averaged 2–3 per week with some packaged-food lapses during on-call weeks.

Biological age tested 14 years younger and cardiovascular age 5 years younger despite minor blood-work artifacts from fasting and allergies.

Core stack limited to calcium, vitamin D, B12, omega-3, acarbose, and the five pillars (diet, movement, sleep, connection, plastics); rejected aesthetic interventions such as Botox or mTOR-inhibiting creams.

Decision to avoid "grifting," product sales, or extreme longevity-expert trends; focus remains on education and personal documentation.

Acknowledged challenges from girlfriend's baking and family sugar exposure while committing to natural mTOR inhibition via calorie restriction, fiber, and exercise.

**Next Steps**

Increase vegan days to 3–5 per week with daily greens, berries, beans, and fermented foods (including new turmeric-ginger-onion-cabbage ferments).

Add a fourth training day (two-a-day format) targeting 3 cardio + 3 resistance sessions plus tennis for balance and bone health.

Install blackout drapes and maintain 66°F room; enforce 8 p.m. snack cutoff for improved sleep.

Set up home gym, music corner (guitars, harmonica, saxophone), and pursue classes/clubs for social connection and creativity.

Eliminate remaining plastics (bottles, pens, kitchen storage) by switching to glass, steel, and natural fabrics.

Continue weekly resident teaching on microbiome and functional health; prepare for June 18 house closing while maintaining podcast consistency.

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 (<250-300 ng/dL) linked to metabolic syndrome, obesity, increased mortality.

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 (<2-9 months) neutral/possible risk, long-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