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How To Render Seeds & Plants More Digestible, Get More Amino Acids From Vegetables & Everything You Need To Know About Sprouts & Sprouting With Doug Evans.


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Picture this: nestled within a tiny seed lies the blueprint for life itself, quietly waiting for the right moment to burst forth. Add a splash of water and a hint of sunlight, and these unassuming seeds awaken, transforming into vibrant sprouts teeming with life and health benefits.

During this discussion, you’ll discover:  

-Who is Doug Evans?… 06:10

A sprouting nerd
Previous podcast with Doug Evans:

The Sprout Book: Tap Into the Power of the Planet’s Most Nutritious Food by Doug Evans
Ben adds sprouts to his smoothie

-Does blending sprouts activate cancer-fighting sulforaphane?…07:31

Little vacuoles (storage compartments within the cells of plants) contain water, nutrients, waste products, and glucoraphanin — a natural compound found in certain vegetables, particularly in cruciferous vegetables like broccoli, Brussels sprouts, and kale 
The vacuoles open and blend with myrosinase (an enzyme found in plants) when chewed, creating sulforaphane — a compound known for its potential health benefits, including anti-cancer properties and support for detoxification processes in the body
Freezing action has the same effect

You can keep sprouting seeds in the freezer for longer preservation, but it’s best to use sprouts fresh

-How did Doug get into sprouts?…10:27

Doug first saw sprouts in a farmer’s market in New York 30 years ago
He moved to the Mojave Desert 7 years ago and lacked fresh food
Decided to grow sprouts
Sprouts are vegetables
Sprouts are rich in nutrients
Could be an alternative to a multivitamin or a protein powder

Sprouts are medicine
Supported by scientific research 
Detoxifies benzene — a carcinogen found in plastics, resins, synthetic fibers, rubbers, dyes, detergents, and other chemicals — from the lungs
Regulates insulin levels in diabetics

-What plant defense mechanisms could be harmful?…14:36

Paul Saladino and Steven Gundry on sprouts
Podcast with Dr. Paul Saladino:

Podcast with Dr. Steven Gundry:

Doug has lived exclusively on sprouts for 30 days at a time
Protein-oriented sprouts all have amino acids that form complete proteins
A seed is a complete living organism in a dormant state
What allows that seed to stay in this dormant state are nature’s preservatives
Soaking seeds with water triggers a chemical reaction, and the seed germinates
By doing that, you remove the enzyme inhibitors

Soaking initiates a metabolic transformation — from a seed to a vegetable
Sprouting and fermentation help to pre-digest potential digestive irritants
Soak Time For Common Seeds, Nuts, Beans and Grains
Populations living on legumes 

-How do you sprout properly?…21:04

The Sprout Book by Doug Evans
The first instances of sprouted seeds go back to 3,000 BCE
You take a jar, take a quarter cup of seeds, and fill it up with 1 cup of water
Leave them soaked for 8 hours
You rinse them twice a day

The Sprouting Company (use code BEN to save 10%)
On average, produce is old when you get sprouts at the grocery store
Home-grown sprouts are eaten whole when they are alive
Digestive distress when eating sprouts
Sprouts are prebiotic (insoluble fibers in plants are prebiotic)
It may take a few days or weeks to establish a healthy microbiome 
The body adjusts over time

-What are Doug’s favorite sprouts?…28:48

Sprouted garbanzo beans
A good snack midday or before dinner
Fills you up
A cup has 20g of protein

Sprouted lentils
Doubles the antioxidant levels
Triples the vitamin C
Quadruples the soluble and insoluble fiber

Protein Mix (use code BEN to save 10%)
Mung beans

Alfalfa (use code BEN to save 10%)
Alfalfa sprouts for the goats

Can also sprout pumpkin, chia, and flax seeds
Chia and flax seeds have omega-3 medium-chain fatty acids in the form of alpha-linolenic acid (ALA)
The myth that the conversion from ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is inefficient — EPA and DHA are long-chain omega-3 fatty acids that are primarily found in fatty fish and seafood 
Nori sea vegetable
Podcast with Dr. Bill Harris and Dr. Kristina Jackson:

OmegaQuant Omega-3 Index Test
Doug has never felt better and does 300 push-ups a day
Ben does 100 push-ups a day

-What are Doug’s favorite recipes for sprouts?…33:47

Used to add sprouts to his salads
Now uses sprouts (whole jars) as the salad base and adds different dressings
Tahini, balsamic, olive tapenade

Wrapping sprouts and making sushi — sprouts replace the fish and rice
Still uses wasabi, ginger dressing, and various sauces

Adds soup as a dressing on top of his sprouts
Ben uses bone broth with his sprouts
Dr. Thomas Cowan’s Garden (use code BEN to save 15% off of any vegetable powders)
Ashitaba powder
Low oxalate greens

Primal Kitchen (use code BEN to save 10%)
Caesar dressing
Ranch dressing

-How do you preserve and store sprouts?…37:06

3 types of preservation:
Freeze drying

Dehydration removes water molecules — left only with the cytoplasm (a jelly-like substance that fills the cell and is enclosed by the cell membrane)
With low-temperature dehydration, you still get living, enzymatically-rich food that stores well
Dehydration is a great way to be able to travel with the sprouts

The first go-to is always fresh
How long can they stay in the refrigerator?
If something looks slimy or smells funky, don’t eat
They can usually be stored for 2–3 days

-What is The Sprouting Company and how is it solving sprouting problems?…39:51 

The Sprouting Company (use code BEN to save 10%)
The story of co-founder Mike Posner
Transformation from being a pop artist to walking across the country and climbing Mount Everest

Doug’s beginnings and problems with sprouting
Finding the right seeds
Germination is very important
Broccoli and Friends
Had broccoli seeds tested for sulforaphane and the precursor glucoraphanin at a third-party lab 
Some had 30, 40
The highest was 55
Some seeds had 0 levels

Sent seeds to another lab to get them DNA sequenced
Some seeds were in the Brassica family — not actually broccoli

Sprouting Kit (use code BEN to save 10%)
Sprouting App
Benefits of sprouts and anti-nutrients
Anti-nutrients protect the plants from predators, which are insects

New research from Johns Hopkins University on broccoli sprouts, sulforaphane, and autism
The anti-nutrients are creating heat shock protein impact in the brain
Simulating the effects of getting a fever
Beneficial effects similar to a sauna, a hot bath, or even a cold plunge

Chefs love sprouts
Sprouts can be the main ingredient of the meal

Something awesome is coming…

How do you manage 300 pushups a day?
If someone googled you, what’s something people wouldn’t find out about you on the internet?
Why were you “uneducatable” growing up?
What keeps you awake at night?
What would you say if you could return to your 15-year-old self?
What single book has been most formidable to you?
What kind of negative feedback do you get online?
What’s the biggest mistake you’ve ever made?

-And much more…

Upcoming Events:

Uncovering the Secrets of Longevity: Live Beyond the Norms: February 26–March 3, 2024 (Pre-Recorded)

Join me in this pre-recorded event to learn from the experts in longevity, including those who understand the aging process and the mechanisms that can slow or halt it. Discover what you can do now to look and feel younger and extend your life span while maintaining your quality of life. After all, why live longer if you can’t hold onto your health, purpose, mental acuity, fulfillment, and relationships? Learn how to age better than you ever thought possible; sign up for the pre-recorded event and use the code UNCOVER20 to save 20% here.

Health Optimization Summit — London: June 15-16, 2024

The Health Optimization Summit is the ultimate gathering for anyone passionate about biohacking, wellness, and living their best life. Dubbed a must-do event, it promises a transformative weekend filled with the opportunity to meet and learn from over 35 world-class speakers (including yours truly) in nutrition, longevity, mental health, relationships, and more. Learn best-kept secrets, try out the latest high-tech health gadgets, and discover the cleanest supplements and foods on the market. Don’t miss this life-changing weekend — grab your tickets before they’re gone here.

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Click here for the full written transcript of this podcast episode

Resources from this episode:

Doug Evans:

– Podcasts:

Carnivore Diet Myths Debunked, Hard Questions About Meat Vs. Plants, Are Broccoli Sprouts Really Bad For You & Much More With Dr. Paul Saladino.
Can Smoking Cigarettes Make You Live Longer, Are The Blue Zones A Myth, Which Meat You Should Think Twice About Eating & More With Dr. Steven Gundry
The Giant Fish Oil Episode: Everything You’ve Ever Wanted To Know About Omega 3 Fatty Acids, EPA, DHA, Dosing, Sourcing & Much More!

– Other Resources:

Balsamic Vinegar
Olive Tapenade
Ginger Dressing
Bone Broth
Dr. Thomas Cowan’s Garden (use code BEN to save 15% off of any vegetable powders)
Primal Kitchen (use code BEN to save 10%)
Broccoli and Friends Seed Mix
OmegaQuant Omega-3 Index Test

Episode Sponsors:

Mary Ruth’s Organics: Save 20% on Mary Ruth’s Organics products by using code MROBENG20 (valid on both and Amazon).

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Mito Red Light: Shop for your red light helmet and mat at and use code BGLIFE to save 5%.

Do you have questions, thoughts, or feedback for Doug Evans or me? Leave your comments below and one of us will reply!

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