Fat Loss Scientist: It’s Easy To Lose Weight, But Here’s Why You WON’T Do It! | Dr Andy Galpin

Everything you see in this table has a Everything you see in this table has a strong scientific evidence that it will strong scientific evidence that it will strong scientific evidence that it will help with sleep. help with sleep. help with sleep. >> So, we're going to dig into all of those >> So, we're going to dig into all of those >> So, we're going to dig into all of those in great detail. in great detail. in great detail. >> So, the first one is a really good one. >> So, the first one is a really good one. >> So, the first one is a really good one. Kiwis. Kiwis. Kiwis. >> Kiwis. >> Kiwis. >> Kiwis. >> Yeah. So, there's been good studies on >> Yeah. So, there's been good studies on >> Yeah. So, there's been good studies on them. So, if you have two to three kiwis them. So, if you have two to three kiwis them. So, if you have two to three kiwis before bed, you'll see people sleeping before bed, you'll see people sleeping before bed, you'll see people sleeping better. Next on our list is sleep better. Next on our list is sleep better. Next on our list is sleep divorce. People generally don't sleep as divorce. People generally don't sleep as divorce. People generally don't sleep as well when you're in the same bed as well when you're in the same bed as well when you're in the same bed as others. Next, we want this. others. Next, we want this. others. Next, we want this. >> This is more evidence than the rest of >> This is more evidence than the rest of >> This is more evidence than the rest of these things combined, and it is these things combined, and it is these things combined, and it is effective. Another one to think about is effective. Another one to think about is effective. Another one to think about is sound. And sound. And sound. And >> it really matters sound when you sleep. >> it really matters sound when you sleep. >> it really matters sound when you sleep. >> Yeah. as much if not more of any other >> Yeah. as much if not more of any other >> Yeah. as much if not more of any other factor. There's also screen usage, factor. There's also screen usage, factor. There's also screen usage, light, your pillow and wearables. But light, your pillow and wearables. But light, your pillow and wearables. But the other thing is we're spending more the other thing is we're spending more the other thing is we're spending more on sleep and sleep is getting worse. And on sleep and sleep is getting worse. And on sleep and sleep is getting worse. And for this last 20 years, I've been doing for this last 20 years, I've been doing for this last 20 years, I've been doing science coaching and education that science coaching and education that science coaching and education that enhances human performance. And I've enhances human performance. And I've enhances human performance. And I've been fortunate to work with the world's been fortunate to work with the world's been fortunate to work with the world's most elite athletes, entrepreneurs, most elite athletes, entrepreneurs, most elite athletes, entrepreneurs, leaders, and even 50% of athletes have a leaders, and even 50% of athletes have a leaders, and even 50% of athletes have a clinical sleep disorder. It gets worse. clinical sleep disorder. It gets worse. clinical sleep disorder. It gets worse. 70 to 80% of people who have clinical 70 to 80% of people who have clinical 70 to 80% of people who have clinical sleep apnea will go undiagnosed. And for sleep apnea will go undiagnosed. And for sleep apnea will go undiagnosed. And for women, it's somewhere in the women, it's somewhere in the women, it's somewhere in the neighborhood of 90 to 95% and it is neighborhood of 90 to 95% and it is neighborhood of 90 to 95% and it is delletterious to your health because delletterious to your health because delletterious to your health because it's highly associated with long-term it's highly associated with long-term it's highly associated with long-term death risk, cognitive function, mood death risk, cognitive function, mood death risk, cognitive function, mood regulation, performance, recovery, regulation, performance, recovery, regulation, performance, recovery, metabolic health, and it happens for a metabolic health, and it happens for a metabolic health, and it happens for a bunch of different reasons and we can go bunch of different reasons and we can go bunch of different reasons and we can go through them, but we look at the 8 through them, but we look at the 8 through them, but we look at the 8 billion person population. We need more billion person population. We need more billion person population. We need more people to pay attention to their health.

people to pay attention to their health. people to pay attention to their health. And so I just want to get the best And so I just want to get the best And so I just want to get the best possible out of people. So this could be possible out of people. So this could be possible out of people. So this could be energy, could be metabolic, it could be energy, could be metabolic, it could be energy, could be metabolic, it could be cognitive function, could be muscle cognitive function, could be muscle cognitive function, could be muscle growth or fat loss. And so I want to growth or fat loss. And so I want to growth or fat loss. And so I want to give every person listening to this the give every person listening to this the give every person listening to this the opportunity to reach their goals and opportunity to reach their goals and opportunity to reach their goals and dreams. dreams. dreams. >> I'd love to go through all of those. And >> I'd love to go through all of those. And >> I'd love to go through all of those. And you have a 5 4321 method. What is that? you have a 5 4321 method. What is that? you have a 5 4321 method. What is that? >> Yeah, it's just a little thing I came up >> Yeah, it's just a little thing I came up >> Yeah, it's just a little thing I came up with that says, "All right, can we help with that says, "All right, can we help with that says, "All right, can we help people with fat loss?" So the first people with fat loss?" So the first people with fat loss?" So the first thing to think about is this is super interesting to me. My team this is super interesting to me. My team given me this report to show me how many given me this report to show me how many given me this report to show me how many of you that watch this show subscribe. of you that watch this show subscribe. of you that watch this show subscribe. And some of you have told us according And some of you have told us according And some of you have told us according to this that you are unsubscribed from to this that you are unsubscribed from to this that you are unsubscribed from the channel randomly. So, favor to ask the channel randomly. So, favor to ask the channel randomly. So, favor to ask all of you. Please could you check right all of you. Please could you check right all of you. Please could you check right now if you've hit the subscribe button now if you've hit the subscribe button now if you've hit the subscribe button if you are a regular viewer of this show if you are a regular viewer of this show if you are a regular viewer of this show and you like what we do here. We're and you like what we do here. We're and you like what we do here. We're approaching quite a significant landmark approaching quite a significant landmark approaching quite a significant landmark on this show in terms of a subscriber on this show in terms of a subscriber on this show in terms of a subscriber number. So, if there was one simple free number. So, if there was one simple free number. So, if there was one simple free thing that you could do to help us, my thing that you could do to help us, my thing that you could do to help us, my team, everyone here to keep this show team, everyone here to keep this show team, everyone here to keep this show free, to keep it improving year over free, to keep it improving year over free, to keep it improving year over year and week over week, it is just to year and week over week, it is just to year and week over week, it is just to hit that subscribe button and to double hit that subscribe button and to double hit that subscribe button and to double check if you've hit it. Only thing I'll check if you've hit it. Only thing I'll check if you've hit it. Only thing I'll ever ask of you, do we have a deal? If ever ask of you, do we have a deal? If ever ask of you, do we have a deal? If you do it, I'll tell you what I'll do.

you do it, I'll tell you what I'll do. you do it, I'll tell you what I'll do. I'll make sure every single week, every I'll make sure every single week, every I'll make sure every single week, every single month, we fight harder and harder single month, we fight harder and harder single month, we fight harder and harder and harder and harder to bring you the and harder and harder to bring you the and harder and harder to bring you the guests and conversations that you want guests and conversations that you want guests and conversations that you want to hear. I've stayed true to that to hear. I've stayed true to that to hear. I've stayed true to that promise since the very beginning of the promise since the very beginning of the promise since the very beginning of the Dio and I will not let you down. Please Dio and I will not let you down. Please Dio and I will not let you down. Please help us. Really appreciate it. Let's get help us. Really appreciate it. Let's get help us. Really appreciate it. Let's get on with the show. Dr. Andy Gin, before we started Dr. Andy Gin, before we started recording, you said you want to do recording, you said you want to do recording, you said you want to do scientific research, coaching for your scientific research, coaching for your scientific research, coaching for your clients, and you said education. clients, and you said education. clients, and you said education. You also kind of alluded to the fact You also kind of alluded to the fact You also kind of alluded to the fact that you were less interested in money that you were less interested in money that you were less interested in money and these kinds of things. So the and these kinds of things. So the and these kinds of things. So the question is why why do you do what you question is why why do you do what you question is why why do you do what you do and what is it you're doing and who do and what is it you're doing and who do and what is it you're doing and who are you doing it for? are you doing it for? are you doing it for? >> The most concise way I can say it is I >> The most concise way I can say it is I >> The most concise way I can say it is I want to give every person listening to want to give every person listening to want to give every person listening to this the opportunity to reach their this the opportunity to reach their this the opportunity to reach their goals and dreams. You want to look this goals and dreams. You want to look this goals and dreams. You want to look this way or not look this way and you want to way or not look this way and you want to way or not look this way and you want to perform this way. How can we get you perform this way. How can we get you perform this way. How can we get you there? I want to remove those barriers. there? I want to remove those barriers. there? I want to remove those barriers. And if you get there or don't get there, And if you get there or don't get there, And if you get there or don't get there, it was because of you. It was not it was because of you. It was not it was because of you. It was not because something was holding you back because something was holding you back because something was holding you back that was in your way. that was in your way. that was in your way. >> Mhm. >> Mhm. >> Mhm. >> And so that's why I get equally excited >> And so that's why I get equally excited >> And so that's why I get equally excited to work with the best linebacker in the to work with the best linebacker in the to work with the best linebacker in the NFL and some person who just wants to NFL and some person who just wants to NFL and some person who just wants to wake up and not be in back pain wake up and not be in back pain wake up and not be in back pain tomorrow.

tomorrow. tomorrow. >> So tell me who you've worked with then. >> So tell me who you've worked with then. >> So tell me who you've worked with then. Who has been a client of yours? Who has been a client of yours? Who has been a client of yours? >> Yeah, I've been fortunate to work with >> Yeah, I've been fortunate to work with >> Yeah, I've been fortunate to work with the world's most elite athletes for 20 the world's most elite athletes for 20 the world's most elite athletes for 20 years at this point. So this is your years at this point. So this is your years at this point. So this is your number one draft picks in every major number one draft picks in every major number one draft picks in every major sport. Hall of Famers, Sai young sport. Hall of Famers, Sai young sport. Hall of Famers, Sai young winners, MVPs, Olympic gold medalists in winners, MVPs, Olympic gold medalists in winners, MVPs, Olympic gold medalists in many sports, world champion fighters. many sports, world champion fighters. many sports, world champion fighters. We've worked with hemoplegics and We've worked with hemoplegics and We've worked with hemoplegics and paraplegic individuals. We've worked paraplegic individuals. We've worked paraplegic individuals. We've worked with, you know, the cliche executives, with, you know, the cliche executives, with, you know, the cliche executives, the mom and pops, the person dealing and the mom and pops, the person dealing and the mom and pops, the person dealing and struggling with parmenopause. Like, struggling with parmenopause. Like, struggling with parmenopause. Like, we've really done most of it. we've really done most of it. we've really done most of it. >> And what kinds of symptoms or goals do >> And what kinds of symptoms or goals do >> And what kinds of symptoms or goals do they come to you with? they come to you with? they come to you with? >> So, I'll go broad categories and >> So, I'll go broad categories and >> So, I'll go broad categories and specifics below that. broad categories specifics below that. broad categories specifics below that. broad categories we tend to say is either rebuild or we tend to say is either rebuild or we tend to say is either rebuild or upgrade. upgrade. upgrade. >> Mhm. >> Mhm. >> Mhm. >> Rebuild is there's something wrong, >> Rebuild is there's something wrong, >> Rebuild is there's something wrong, hurt, broken, damaged. I'm overweight. I hurt, broken, damaged. I'm overweight. I hurt, broken, damaged. I'm overweight. I can't fix it. I'm dying from sleep can't fix it. I'm dying from sleep can't fix it. I'm dying from sleep restriction. I have a clinical sleep restriction. I have a clinical sleep restriction. I have a clinical sleep disorder. I have some injury. I have disorder. I have some injury. I have disorder. I have some injury. I have some huge clear limitation that needs to some huge clear limitation that needs to some huge clear limitation that needs to be resolved. The second half is what we be resolved. The second half is what we be resolved. The second half is what we call upgrade. I don't have any of that.

call upgrade. I don't have any of that. call upgrade. I don't have any of that. Feel pretty good, feel okay. Now, I just Feel pretty good, feel okay. Now, I just Feel pretty good, feel okay. Now, I just want to get the best possible out of my want to get the best possible out of my want to get the best possible out of my life. So, this could be energy. It could life. So, this could be energy. It could life. So, this could be energy. It could be metabolic. It could be cognitive be metabolic. It could be cognitive be metabolic. It could be cognitive function. Why I can accomplish that and function. Why I can accomplish that and function. Why I can accomplish that and our our folks I work with can is because our our folks I work with can is because our our folks I work with can is because I'm after the physiology. I'm after the physiology. I'm after the physiology. >> What's what does you mean by that >> What's what does you mean by that >> What's what does you mean by that physiology? physiology? physiology? >> It's your biomolelecular signature. Do >> It's your biomolelecular signature. Do >> It's your biomolelecular signature. Do you have a muscle imbalance that's you have a muscle imbalance that's you have a muscle imbalance that's creating neck pain that's making it hard creating neck pain that's making it hard creating neck pain that's making it hard to sleep and that's giving you a hard to sleep and that's giving you a hard to sleep and that's giving you a hard time regulating your emotions. It could time regulating your emotions. It could time regulating your emotions. It could be classic things like inflammation. be classic things like inflammation. be classic things like inflammation. everything that is inside of your body everything that is inside of your body everything that is inside of your body and both the way that it is running and and both the way that it is running and and both the way that it is running and expressing itself. expressing itself. expressing itself. >> And what are your credentials? >> And what are your credentials? >> And what are your credentials? >> So my PhD is in what's called human >> So my PhD is in what's called human >> So my PhD is in what's called human bioenergetics. I started my lab in 2011. bioenergetics. I started my lab in 2011. bioenergetics. I started my lab in 2011. >> Your lab? >> Your lab? >> Your lab? >> Mhm. So I'm an active scientist. I'm a >> Mhm. So I'm an active scientist. I'm a >> Mhm. So I'm an active scientist. I'm a professor. That's my real job for the professor. That's my real job for the professor. That's my real job for the most part. And so we conduct and most part. And so we conduct and most part. And so we conduct and disseminate research there that enhances disseminate research there that enhances disseminate research there that enhances human performance. And then I've started human performance. And then I've started human performance. And then I've started a number of companies and privately a number of companies and privately a number of companies and privately coach people. That's what I've been coach people. That's what I've been coach people. That's what I've been doing for over 20 years. We talked about doing for over 20 years. We talked about doing for over 20 years. We talked about the different personas and the types of the different personas and the types of the different personas and the types of problems they come to you with. If you problems they come to you with. If you problems they come to you with. If you had to, and this might be quite had to, and this might be quite had to, and this might be quite difficult, order them in terms of the difficult, order them in terms of the difficult, order them in terms of the frequency in which people come to you frequency in which people come to you frequency in which people come to you with these issues. What would that sort with these issues. What would that sort with these issues. What would that sort of top five be?

of top five be? of top five be? >> I'll break them from our professional >> I'll break them from our professional >> I'll break them from our professional athletes and I'll probably spend more athletes and I'll probably spend more athletes and I'll probably spend more time on non-professional athletes. time on non-professional athletes. time on non-professional athletes. Assuming u most of your audience is Assuming u most of your audience is Assuming u most of your audience is probably not a professional. probably not a professional. probably not a professional. >> I won't take that. >> I won't take that. >> I won't take that. >> Pretty close. >> Pretty close. >> Pretty close. >> I won't take that, guys. >> I won't take that, guys. >> I won't take that, guys. >> 50/50. We'll assume 5050. Yeah. Yeah. >> 50/50. We'll assume 5050. Yeah. Yeah. >> 50/50. We'll assume 5050. Yeah. Yeah. Great. The athletes typically come to us Great. The athletes typically come to us Great. The athletes typically come to us under two circumstances. Um, frequent under two circumstances. Um, frequent under two circumstances. Um, frequent injuries I'm getting or tanked energy, injuries I'm getting or tanked energy, injuries I'm getting or tanked energy, bad sleep. They they deal with the same bad sleep. They they deal with the same bad sleep. They they deal with the same human problems we deal with, right? The human problems we deal with, right? The human problems we deal with, right? The other one is what we'll just say is the other one is what we'll just say is the other one is what we'll just say is the upgrade, the optimizer. Feel great, feel upgrade, the optimizer. Feel great, feel upgrade, the optimizer. Feel great, feel young. I just want to get ahead of young. I just want to get ahead of young. I just want to get ahead of things and I want to catch things before things and I want to catch things before things and I want to catch things before they start. The general public is a they start. The general public is a they start. The general public is a similar breakdown because you have a lot similar breakdown because you have a lot similar breakdown because you have a lot of people who are like, I do feel pretty of people who are like, I do feel pretty of people who are like, I do feel pretty good. I'm great, but I don't want to good. I'm great, but I don't want to good. I'm great, but I don't want to play the game backwards. I don't want play the game backwards. I don't want play the game backwards. I don't want problems to come up and then I got to go problems to come up and then I got to go problems to come up and then I got to go scrambling and figure it out. So, let's scrambling and figure it out. So, let's scrambling and figure it out. So, let's collect baseline data now. Let's get collect baseline data now. Let's get collect baseline data now. Let's get ahead of things. Let's predict problems ahead of things. Let's predict problems ahead of things. Let's predict problems before they arise, but I've only got a before they arise, but I've only got a before they arise, but I've only got a few minutes a day, few minutes a day, few minutes a day, >> right? I'm not trying to like take over >> right? I'm not trying to like take over >> right? I'm not trying to like take over my whole life with all this stuff. Like, my whole life with all this stuff. Like, my whole life with all this stuff. Like, probably the most common ones are things probably the most common ones are things probably the most common ones are things like sleep and energy, performance like sleep and energy, performance like sleep and energy, performance goals, can't seem to get stronger, can't goals, can't seem to get stronger, can't goals, can't seem to get stronger, can't seem to lose that little bit of weight, seem to lose that little bit of weight, seem to lose that little bit of weight, maybe touch of brain fog, I don't feel maybe touch of brain fog, I don't feel maybe touch of brain fog, I don't feel as sharp. Well, I'd love to go through as sharp. Well, I'd love to go through as sharp. Well, I'd love to go through all of those. Sleep, energy, all of those. Sleep, energy, all of those. Sleep, energy, performance, strength, struggles, performance, strength, struggles, performance, strength, struggles, weight, but also I've got my blood test weight, but also I've got my blood test weight, but also I've got my blood test results here, which um Andy has taken a results here, which um Andy has taken a results here, which um Andy has taken a look at for me. It's not all good. Okay, look at for me. It's not all good. Okay, look at for me. It's not all good. Okay, so that's a pre-warning. It's not all so that's a pre-warning. It's not all so that's a pre-warning. It's not all good, but he's going to run me through good, but he's going to run me through good, but he's going to run me through my blood test results in this episode, my blood test results in this episode, my blood test results in this episode, tell me how I improve things. And there tell me how I improve things. And there tell me how I improve things. And there was a couple of deficiencies that I had was a couple of deficiencies that I had was a couple of deficiencies that I had that I had no idea that I had cuz I that I had no idea that I had cuz I that I had no idea that I had cuz I thought I was doing everything right,

thought I was doing everything right, thought I was doing everything right, which have completely changed my which have completely changed my which have completely changed my supplement, um but also my behavior supplement, um but also my behavior supplement, um but also my behavior generally. And also you've got this here generally. And also you've got this here generally. And also you've got this here which is a gentleman I believe whose which is a gentleman I believe whose which is a gentleman I believe whose blood test results you did similar age blood test results you did similar age blood test results you did similar age to me and you took him from not so good to me and you took him from not so good to me and you took him from not so good to great and we'll talk about that as to great and we'll talk about that as to great and we'll talk about that as well. So hold on for a second while we well. So hold on for a second while we well. So hold on for a second while we we touch first on the subject of um we touch first on the subject of um we touch first on the subject of um sleep and energy which is one of the sleep and energy which is one of the sleep and energy which is one of the first thing you talked about. A lot of first thing you talked about. A lot of first thing you talked about. A lot of people listening struggle with sleep and people listening struggle with sleep and people listening struggle with sleep and they also in their waking life feel they also in their waking life feel they also in their waking life feel variances in their energy. Um, if we variances in their energy. Um, if we variances in their energy. Um, if we start then with sleep, what are the like start then with sleep, what are the like start then with sleep, what are the like most people problems of sleep? most people problems of sleep? most people problems of sleep? >> This is a great question. We'll start >> This is a great question. We'll start >> This is a great question. We'll start off and in fact I think this is a nice off and in fact I think this is a nice off and in fact I think this is a nice framing of everything we're going to framing of everything we're going to framing of everything we're going to talk about. We want to be weary of what talk about. We want to be weary of what talk about. We want to be weary of what we call health anxiety. we call health anxiety. we call health anxiety. >> Mhm. >> Mhm. >> Mhm. >> This is overfixation, over concern, >> This is overfixation, over concern, >> This is overfixation, over concern, worrying too much about little things worrying too much about little things worrying too much about little things with your blood work, with your sleep, with your blood work, with your sleep, with your blood work, with your sleep, everything. You're in a really great everything. You're in a really great everything. You're in a really great spot. So, we can look for some upgrade, spot. So, we can look for some upgrade, spot. So, we can look for some upgrade, but we want to be careful of pushing but we want to be careful of pushing but we want to be careful of pushing that line. Why that also matters is if that line. Why that also matters is if that line. Why that also matters is if we look at the 8 billion or so person we look at the 8 billion or so person we look at the 8 billion or so person population, we probably need more people population, we probably need more people population, we probably need more people to pay attention to their health than to to pay attention to their health than to to pay attention to their health than to not pay attention to their health, not pay attention to their health, not pay attention to their health, right? We're not in an abundance of right? We're not in an abundance of right? We're not in an abundance of people caring too much. But if you're people caring too much. But if you're people caring too much. But if you're listening to this show, you are probably listening to this show, you are probably listening to this show, you are probably not representative of the general not representative of the general not representative of the general population. And so I want to be really population. And so I want to be really population. And so I want to be really careful of everything I'm about to say careful of everything I'm about to say careful of everything I'm about to say for the next couple of hours.

for the next couple of hours. for the next couple of hours. I don't want to create health anxiety. I I don't want to create health anxiety. I I don't want to create health anxiety. I don't want you to be so terrified to don't want you to be so terrified to don't want you to be so terrified to touch a receipt that it sends you in a touch a receipt that it sends you in a touch a receipt that it sends you in a three-day tail spin. three-day tail spin. three-day tail spin. Anytime we're talking about a health or Anytime we're talking about a health or Anytime we're talking about a health or performance, we want to run the spectrum performance, we want to run the spectrum performance, we want to run the spectrum of disease to optimization. We should of disease to optimization. We should of disease to optimization. We should not be playing around with optimization not be playing around with optimization not be playing around with optimization performance if we're in the presence of performance if we're in the presence of performance if we're in the presence of a medical disease. And why I say that is a medical disease. And why I say that is a medical disease. And why I say that is sleep is probably the biggest place of sleep is probably the biggest place of sleep is probably the biggest place of clinical disease that exists that no one clinical disease that exists that no one clinical disease that exists that no one knows about. knows about. knows about. Somewhere in the neighborhood of 70 to Somewhere in the neighborhood of 70 to Somewhere in the neighborhood of 70 to 80% of people who have clinical sleep 80% of people who have clinical sleep 80% of people who have clinical sleep apnea will go undiagnosed. apnea will go undiagnosed. apnea will go undiagnosed. >> Wow. If that existed for a broken bone, >> Wow. If that existed for a broken bone, >> Wow. If that existed for a broken bone, >> right? If that existed for diabetes, >> right? If that existed for diabetes, >> right? If that existed for diabetes, you'd be like insane. It gets worse. 50% you'd be like insane. It gets worse. 50% you'd be like insane. It gets worse. 50% depending on which study you look at of depending on which study you look at of depending on which study you look at of athletes have a clinical sleep disorder. athletes have a clinical sleep disorder. athletes have a clinical sleep disorder. For women, it's somewhere in the For women, it's somewhere in the For women, it's somewhere in the neighborhood of 90 to 95% of women that neighborhood of 90 to 95% of women that neighborhood of 90 to 95% of women that have clinical sleep apnea will go have clinical sleep apnea will go have clinical sleep apnea will go undiagnosed. undiagnosed. undiagnosed. >> Why?

>> Why? >> Why? >> If you were to look at me and you would >> If you were to look at me and you would >> If you were to look at me and you would say, if I said, "Stephen, you think I say, if I said, "Stephen, you think I say, if I said, "Stephen, you think I have apnea?" He said, "No." Right? If I have apnea?" He said, "No." Right? If I have apnea?" He said, "No." Right? If I were to bring in a whole table of 10 were to bring in a whole table of 10 were to bring in a whole table of 10 people and I said, "Pick the person in people and I said, "Pick the person in people and I said, "Pick the person in here least likely to have sleep apnnea." here least likely to have sleep apnnea." here least likely to have sleep apnnea." You'd find the smallest girl. You'd find the smallest girl. You'd find the smallest girl. >> True. >> True. >> True. >> You don't think about apnea as something >> You don't think about apnea as something >> You don't think about apnea as something that can happen unless you're big and that can happen unless you're big and that can happen unless you're big and fat. fat. fat. Women also are less likely than men to Women also are less likely than men to Women also are less likely than men to complain. complain. complain. They're less likely to think about it as They're less likely to think about it as They're less likely to think about it as an anatomical issue. They're going to an anatomical issue. They're going to an anatomical issue. They're going to charge it to hormones. to their charge it to hormones. to their charge it to hormones. to their menstrual cycle, to their cognitive menstrual cycle, to their cognitive menstrual cycle, to their cognitive load, to what it's the demands that it load, to what it's the demands that it load, to what it's the demands that it is to be mom. All these are true. By the is to be mom. All these are true. By the is to be mom. All these are true. By the way, it is also in the same point true. way, it is also in the same point true. way, it is also in the same point true. You could have apnea that has nothing to You could have apnea that has nothing to You could have apnea that has nothing to do with body composition. do with body composition. do with body composition. >> And let's define apnea for a second. >> And let's define apnea for a second. >> And let's define apnea for a second. >> You stop breathing at night >> You stop breathing at night >> You stop breathing at night >> and that wakes you up. >> and that wakes you up. >> and that wakes you up. >> Sometimes it doesn't. No, >> Sometimes it doesn't. No, >> Sometimes it doesn't. No, >> that's the that's the problem is it >> that's the that's the problem is it >> that's the that's the problem is it won't necessarily wake you up, but it is won't necessarily wake you up, but it is won't necessarily wake you up, but it is delterious to your health. It's highly delterious to your health. It's highly delterious to your health. It's highly associated with consequences from associated with consequences from associated with consequences from long-term death risk to short-term long-term death risk to short-term long-term death risk to short-term cognitive function, emotion, mood cognitive function, emotion, mood cognitive function, emotion, mood regulation, performance, recovery, regulation, performance, recovery, regulation, performance, recovery, metabolic health. It's really really metabolic health. It's really really metabolic health. It's really really nasty. In fact, one of the larger things nasty. In fact, one of the larger things nasty. In fact, one of the larger things uh that can go wrong in your health is uh that can go wrong in your health is uh that can go wrong in your health is is not breathing at night.

is not breathing at night. is not breathing at night. >> This might be a silly question, but does >> This might be a silly question, but does >> This might be a silly question, but does sleep apnnea disrupt your sleep? sleep apnnea disrupt your sleep? sleep apnnea disrupt your sleep? >> It it can. >> It it can. >> It it can. >> So, it doesn't always. >> So, it doesn't always. >> So, it doesn't always. >> Doesn't always. Okay. >> Doesn't always. Okay. >> Doesn't always. Okay. >> And this is why do you think it's so >> And this is why do you think it's so >> And this is why do you think it's so poorly diagnosed? So the classic poorly diagnosed? So the classic poorly diagnosed? So the classic giveaways, if you were that person who giveaways, if you were that person who giveaways, if you were that person who wakes up four counties because you snore wakes up four counties because you snore wakes up four counties because you snore so loud, snoring doesn't necessarily so loud, snoring doesn't necessarily so loud, snoring doesn't necessarily mean you have sleep apnnea, but it's a mean you have sleep apnnea, but it's a mean you have sleep apnnea, but it's a really strong indicator. That's one form really strong indicator. That's one form really strong indicator. That's one form of it. So apnea happens for a bunch of of it. So apnea happens for a bunch of of it. So apnea happens for a bunch of different reasons. More evidence different reasons. More evidence different reasons. More evidence recently has suggested like neck size recently has suggested like neck size recently has suggested like neck size was this kind of original thing that we was this kind of original thing that we was this kind of original thing that we say like a big neck is just a problem. say like a big neck is just a problem. say like a big neck is just a problem. Doesn't look like that's as true, but Doesn't look like that's as true, but Doesn't look like that's as true, but certainly it is true. As you increase certainly it is true. As you increase certainly it is true. As you increase obesity rates, you'll see an increase in obesity rates, you'll see an increase in obesity rates, you'll see an increase in apnea as well. So, what's happening here apnea as well. So, what's happening here apnea as well. So, what's happening here is now you're talking about I'll call it is now you're talking about I'll call it is now you're talking about I'll call it anatomical or physical like something anatomical or physical like something anatomical or physical like something physically is landing on your neck and physically is landing on your neck and physically is landing on your neck and your tongue and your throat, your larynx your tongue and your throat, your larynx your tongue and your throat, your larynx and esophagus and it's stopping your and esophagus and it's stopping your and esophagus and it's stopping your breathing. And why this matters is when breathing. And why this matters is when breathing. And why this matters is when you're standing here or sitting here in you're standing here or sitting here in you're standing here or sitting here in this chair, you're in this vertical this chair, you're in this vertical this chair, you're in this vertical position and as you go and lay down, position and as you go and lay down, position and as you go and lay down, anatomy shifts. You also have a lot of anatomy shifts. You also have a lot of anatomy shifts. You also have a lot of research showing that the larger the research showing that the larger the research showing that the larger the human being, the more fluid they have, human being, the more fluid they have, human being, the more fluid they have, which is pretty normal, right? So, a which is pretty normal, right? So, a which is pretty normal, right? So, a person who's twice your size will have person who's twice your size will have person who's twice your size will have twice the amount of water in their body twice the amount of water in their body twice the amount of water in their body that you do. Imagine if you had I mean, that you do. Imagine if you had I mean, that you do. Imagine if you had I mean, we'll take this beverage right here. Why we'll take this beverage right here. Why we'll take this beverage right here. Why do you have red wine? Well, anyways, do you have red wine? Well, anyways, do you have red wine? Well, anyways, we'll come back in case you get thirsty.

we'll come back in case you get thirsty. we'll come back in case you get thirsty. >> So, you see the water is sitting >> So, you see the water is sitting >> So, you see the water is sitting vertically, right? vertically, right? vertically, right? >> If I were to shift this cup >> If I were to shift this cup >> If I were to shift this cup horizontally, the water would shift and horizontally, the water would shift and horizontally, the water would shift and it would it would balance horizontally it would it would balance horizontally it would it would balance horizontally to where the gap in the air would be on to where the gap in the air would be on to where the gap in the air would be on the top, right? That happens in your the top, right? That happens in your the top, right? That happens in your body. So imagine this top piece start up body. So imagine this top piece start up body. So imagine this top piece start up here. That's your neck. Now when you lay here. That's your neck. Now when you lay here. That's your neck. Now when you lay down, your neck is over here. And I down, your neck is over here. And I down, your neck is over here. And I would tip this over, but it would spill would tip this over, but it would spill would tip this over, but it would spill everywhere. That fluid then shifts up everywhere. That fluid then shifts up everywhere. That fluid then shifts up into your neck. So it's not even into your neck. So it's not even into your neck. So it's not even necessarily a physical size thing, but necessarily a physical size thing, but necessarily a physical size thing, but it's the fluid associated with being a it's the fluid associated with being a it's the fluid associated with being a larger human being that the fluid shift larger human being that the fluid shift larger human being that the fluid shift can happen. can happen. can happen. >> Mhm. >> Mhm. >> Mhm. >> What we're now finding is a whole series >> What we're now finding is a whole series >> What we're now finding is a whole series of other types of apnea. Now there are of other types of apnea. Now there are of other types of apnea. Now there are neural causes to it. There are neural causes to it. There are neural causes to it. There are environmental causes. um there are environmental causes. um there are environmental causes. um there are positional causes. And so as a classic positional causes. And so as a classic positional causes. And so as a classic example to round the story out, example to round the story out, example to round the story out, traditionally if you're told you have traditionally if you're told you have traditionally if you're told you have apnea, you're going to be given one of apnea, you're going to be given one of apnea, you're going to be given one of about three choices. Medication, about three choices. Medication, about three choices. Medication, what's called a CPAP device, what's called a CPAP device, what's called a CPAP device, >> right? So that's the big like Vader >> right? So that's the big like Vader >> right? So that's the big like Vader breathing machine breathing machine breathing machine or potentially what's called an oral or potentially what's called an oral or potentially what's called an oral appliance. It's a mouthpiece that kind appliance. It's a mouthpiece that kind appliance. It's a mouthpiece that kind of repositions your jaw and neck. I'm of repositions your jaw and neck. I'm of repositions your jaw and neck. I'm for all of those treatments. Why they for all of those treatments. Why they for all of those treatments. Why they all have such low success rates is all have such low success rates is all have such low success rates is because they're given out generically.

because they're given out generically. because they're given out generically. You come in, you have apnea, you get the You come in, you have apnea, you get the You come in, you have apnea, you get the same stuff. Now, what the field is same stuff. Now, what the field is same stuff. Now, what the field is moving towards is precision and saying moving towards is precision and saying moving towards is precision and saying you have this specific type of apnea. An you have this specific type of apnea. An you have this specific type of apnea. An oral appliance won't help here. You oral appliance won't help here. You oral appliance won't help here. You actually need this actually need this actually need this surgical intervention. surgical intervention. surgical intervention. >> I was looking at some of the data here >> I was looking at some of the data here >> I was looking at some of the data here and it says that sleep apnea is very and it says that sleep apnea is very and it says that sleep apnea is very common globally, much more common than I common globally, much more common than I common globally, much more common than I expected. It says men who are expected. It says men who are expected. It says men who are middle-aged middle-aged middle-aged have a 24 to 34% have a 24 to 34% have a 24 to 34% prevalence of apnea. prevalence of apnea. prevalence of apnea. Women 9 to 17%. Women 9 to 17%. Women 9 to 17%. Uh seniors Uh seniors Uh seniors >> 30 to 60%. >> 30 to 60%. >> 30 to 60%. >> That's right. >> That's right. >> That's right. >> Post-menopausal women 25%. So yeah, >> Post-menopausal women 25%. So yeah, >> Post-menopausal women 25%. So yeah, rough numbers. That means that listening rough numbers. That means that listening rough numbers. That means that listening now, if you're a middle-aged man now, if you're a middle-aged man now, if you're a middle-aged man listening, if there's three of you listening, if there's three of you listening, if there's three of you listening right now, one of you listening right now, one of you listening right now, one of you statistically might have apnea. Now, statistically might have apnea. Now, statistically might have apnea. Now, that's clinical sleep apnnea. That that's clinical sleep apnnea. That that's clinical sleep apnnea. That doesn't even count subclinical. doesn't even count subclinical. doesn't even count subclinical. >> And if you're a senior listening now, >> And if you're a senior listening now, >> And if you're a senior listening now, which is 65 years older, there's a 30 to which is 65 years older, there's a 30 to which is 65 years older, there's a 30 to 60% chance. Wow.

60% chance. Wow. 60% chance. Wow. >> Depending on some numbers you see, >> Depending on some numbers you see, >> Depending on some numbers you see, Stephen, you'll see a billion people Stephen, you'll see a billion people Stephen, you'll see a billion people across the globe. across the globe. across the globe. >> Yeah, that's what it says. It says a >> Yeah, that's what it says. It says a >> Yeah, that's what it says. It says a billion people. Yeah. billion people. Yeah. billion people. Yeah. >> Now, that's only apnea. That's not >> Now, that's only apnea. That's not >> Now, that's only apnea. That's not insomnia. That's not all the other sleep insomnia. That's not all the other sleep insomnia. That's not all the other sleep disorders. That's simply the one variant disorders. That's simply the one variant disorders. That's simply the one variant of it. of it. of it. >> Why is this happening? Because again >> Why is this happening? Because again >> Why is this happening? Because again from an evolutionary perspective, sleep from an evolutionary perspective, sleep from an evolutionary perspective, sleep apnnea couldn't have been a great for apnnea couldn't have been a great for apnnea couldn't have been a great for survival. survival. survival. >> Yeah. Three primary reasons why this is >> Yeah. Three primary reasons why this is >> Yeah. Three primary reasons why this is happening. The first is the fact that happening. The first is the fact that happening. The first is the fact that our our environment is physically our our environment is physically our our environment is physically changing. changing. changing. Our ancestors never had to deal with Our ancestors never had to deal with Our ancestors never had to deal with this. this. this. Two, our current solutions for testing Two, our current solutions for testing Two, our current solutions for testing are either insanely outdated or are either insanely outdated or are either insanely outdated or incredibly difficult to get to. incredibly difficult to get to. incredibly difficult to get to. The third major one The third major one The third major one is our solutions that we provide people is our solutions that we provide people is our solutions that we provide people in public communication are wildly in public communication are wildly in public communication are wildly generic. Thus not helpful. In fact, if generic. Thus not helpful. In fact, if generic. Thus not helpful. In fact, if you were to pull everyone listening you were to pull everyone listening you were to pull everyone listening right now, sleep comes up and you go, right now, sleep comes up and you go, right now, sleep comes up and you go, "Oh, great." They're going to tell me to "Oh, great." They're going to tell me to "Oh, great." They're going to tell me to sleep in a quiet room that's cold and sleep in a quiet room that's cold and sleep in a quiet room that's cold and dark and they're like, "I've heard it dark and they're like, "I've heard it dark and they're like, "I've heard it all." And you have. Where we need to get all." And you have. Where we need to get all." And you have. Where we need to get to next is how do we help people find to next is how do we help people find to next is how do we help people find these precision solutions based on their these precision solutions based on their these precision solutions based on their type of sleep issues. But that's that's type of sleep issues. But that's that's type of sleep issues. But that's that's the three-part reason uh why this stuff the three-part reason uh why this stuff the three-part reason uh why this stuff is happening. I'd like to go into all is happening. I'd like to go into all is happening. I'd like to go into all three of them. I also would like to just three of them. I also would like to just three of them. I also would like to just pause on the diagnosis part because pause on the diagnosis part because pause on the diagnosis part because there'll be people listening here that there'll be people listening here that there'll be people listening here that might have a suspicion that they need might have a suspicion that they need might have a suspicion that they need help. But again, they're going off their help. But again, they're going off their help. But again, they're going off their feelings.

feelings. feelings. >> Yeah. >> Yeah. >> Yeah. >> How can they know for sure what help >> How can they know for sure what help >> How can they know for sure what help they need and what their problem is? they need and what their problem is? they need and what their problem is? >> Yeah. I always start with subjective. >> Yeah. I always start with subjective. >> Yeah. I always start with subjective. How do you feel? If you feel good, let's How do you feel? If you feel good, let's How do you feel? If you feel good, let's now like immediately take a breath. now like immediately take a breath. now like immediately take a breath. >> You have good energy. You wake up. You >> You have good energy. You wake up. You >> You have good energy. You wake up. You feel good. Like everyone's going to be a feel good. Like everyone's going to be a feel good. Like everyone's going to be a little bit tired. little bit tired. little bit tired. We also don't we've actually had a I've We also don't we've actually had a I've We also don't we've actually had a I've been working with for several years a been working with for several years a been working with for several years a very close friend of you and I. We very close friend of you and I. We very close friend of you and I. We constantly have to battle because he'll constantly have to battle because he'll constantly have to battle because he'll just get like really honestly terrified just get like really honestly terrified just get like really honestly terrified because he gets sleepy at the end of the because he gets sleepy at the end of the because he gets sleepy at the end of the day. And I'm like bro that's the point. day. And I'm like bro that's the point. day. And I'm like bro that's the point. People that are hard chargers, high People that are hard chargers, high People that are hard chargers, high performers are actually afraid of being performers are actually afraid of being performers are actually afraid of being tired. We have to recognize and realize tired. We have to recognize and realize tired. We have to recognize and realize that is natural and needed. You need to that is natural and needed. You need to that is natural and needed. You need to feel a little bit sleepy in the early feel a little bit sleepy in the early feel a little bit sleepy in the early afternoon and you should feel tired, afternoon and you should feel tired, afternoon and you should feel tired, unmotivated, lack of focus at the end of unmotivated, lack of focus at the end of unmotivated, lack of focus at the end of the day. the day. the day. >> What if I didn't used to? Because that's >> What if I didn't used to? Because that's >> What if I didn't used to? Because that's what people they compare it to old what people they compare it to old what people they compare it to old version of themselves. version of themselves. version of themselves. >> Sure. Again, we can say natural. When >> Sure. Again, we can say natural. When >> Sure. Again, we can say natural. When you are sub 25, you are sub 25, you are sub 25, like you're you're just a powerhouse, like you're you're just a powerhouse, like you're you're just a powerhouse, right? When you're past 25, we shouldn't right? When you're past 25, we shouldn't right? When you're past 25, we shouldn't just accept frailty. We shouldn't accept just accept frailty. We shouldn't accept just accept frailty. We shouldn't accept a permanent decline. But we do have to a permanent decline. But we do have to a permanent decline. But we do have to start to realize we're not going to have start to realize we're not going to have start to realize we're not going to have the energy of a 20-year-old. Like it's the energy of a 20-year-old. Like it's the energy of a 20-year-old. Like it's just it's just not typically super just it's just not typically super just it's just not typically super realistic. And if you do, you're realistic. And if you do, you're realistic. And if you do, you're probably getting there exogenously, probably getting there exogenously, probably getting there exogenously, right? Stimulants and other things which right? Stimulants and other things which right? Stimulants and other things which have a place, but we just want to be a have a place, but we just want to be a have a place, but we just want to be a little bit careful of those things.

little bit careful of those things. little bit careful of those things. >> We'll talk about stimulants, melatonin, >> We'll talk about stimulants, melatonin, >> We'll talk about stimulants, melatonin, and all these things. But going back to and all these things. But going back to and all these things. But going back to this point of diagnosis, yeah. this point of diagnosis, yeah. this point of diagnosis, yeah. >> So Jenny who doesn't have much money. >> So Jenny who doesn't have much money. >> So Jenny who doesn't have much money. >> Y >> Y >> Y >> how does she get >> how does she get >> how does she get >> Okay, great. So one thing we can do and >> Okay, great. So one thing we can do and >> Okay, great. So one thing we can do and we can put these in your show notes for we can put these in your show notes for we can put these in your show notes for you for free. There are a ton of you for free. There are a ton of you for free. There are a ton of completely free short questionnaires completely free short questionnaires completely free short questionnaires that are scientifically validated. that are scientifically validated. that are scientifically validated. >> Okay? >> Okay? >> Okay? >> You can do these for RLS, you can do >> You can do these for RLS, you can do >> You can do these for RLS, you can do them for insomnia, you can do them for them for insomnia, you can do them for them for insomnia, you can do them for apnea, you can do them for circadian apnea, you can do them for circadian apnea, you can do them for circadian disruptions and disorders, you can do disruptions and disorders, you can do disruptions and disorders, you can do them for chronoype. Are you a a morning them for chronoype. Are you a a morning them for chronoype. Are you a a morning person or tons and I'll put as many of person or tons and I'll put as many of person or tons and I'll put as many of these for free. So my answer there would these for free. So my answer there would these for free. So my answer there would be start with one of those. be start with one of those. be start with one of those. >> Okay. >> Okay. >> Okay. >> If you flag that and you want to move up >> If you flag that and you want to move up >> If you flag that and you want to move up to the next step, then you kind of have to the next step, then you kind of have to the next step, then you kind of have a couple of different ways. And your two a couple of different ways. And your two a couple of different ways. And your two options are what we'll call wearables at options are what we'll call wearables at options are what we'll call wearables at home tech. These are typically we'll home tech. These are typically we'll home tech. These are typically we'll call the $100 to $600 range. call the $100 to $600 range. call the $100 to $600 range. >> Mhm. >> Mhm. >> Mhm. >> And then past that, you have a true >> And then past that, you have a true >> And then past that, you have a true medical option, which is a sleep medical option, which is a sleep medical option, which is a sleep hospital. This is when you would go hospital. This is when you would go hospital. This is when you would go into, you know, the hospital, you go into, you know, the hospital, you go into, you know, the hospital, you go into that weird room, and you sit there, into that weird room, and you sit there, into that weird room, and you sit there, you get all the wires, someone looks at you get all the wires, someone looks at you get all the wires, someone looks at you through a window, you sleep in for you through a window, you sleep in for you through a window, you sleep in for one night. You can see from the look on one night. You can see from the look on one night. You can see from the look on your face sort of, you're just like, your face sort of, you're just like, your face sort of, you're just like, "All right, who wants to do that?"

"All right, who wants to do that?" "All right, who wants to do that?" >> Mhm. If you have a true disease at this >> Mhm. If you have a true disease at this >> Mhm. If you have a true disease at this point, for the most part, the sleep point, for the most part, the sleep point, for the most part, the sleep hospital, depending on the disease, it hospital, depending on the disease, it hospital, depending on the disease, it is where you need to get to. Now, what is where you need to get to. Now, what is where you need to get to. Now, what our group is working on and others is our group is working on and others is our group is working on and others is can we bring the sleep possible into the can we bring the sleep possible into the can we bring the sleep possible into the home. It's not super affordable at this home. It's not super affordable at this home. It's not super affordable at this point. We're working to get it there, point. We're working to get it there, point. We're working to get it there, but that is the clear future. If you but that is the clear future. If you but that is the clear future. If you have insurance, take that validated have insurance, take that validated have insurance, take that validated questionnaire I just said. Go to your questionnaire I just said. Go to your questionnaire I just said. Go to your doctor and say, "Here's what I scored doctor and say, "Here's what I scored doctor and say, "Here's what I scored this thing. Will you order me that sleep this thing. Will you order me that sleep this thing. Will you order me that sleep study?" Mhm. study?" Mhm. study?" Mhm. >> is a giant pain. I know it, but it is it >> is a giant pain. I know it, but it is it >> is a giant pain. I know it, but it is it is probably worth it. If you want to use is probably worth it. If you want to use is probably worth it. If you want to use the wearable, you can do that. The the wearable, you can do that. The the wearable, you can do that. The problem with the wearables is numerous. problem with the wearables is numerous. problem with the wearables is numerous. They are awesome at things like They are awesome at things like They are awesome at things like awareness, at accountability, right? awareness, at accountability, right? awareness, at accountability, right? They're pretty good for things like They're pretty good for things like They're pretty good for things like total sleep time. They're really, really total sleep time. They're really, really total sleep time. They're really, really bad. And a major pitfall for wearables bad. And a major pitfall for wearables bad. And a major pitfall for wearables is predicting things like deep sleep and is predicting things like deep sleep and is predicting things like deep sleep and REM sleep. Do you know what I you know I REM sleep. Do you know what I you know I REM sleep. Do you know what I you know I was I was thinking about I was thinking was I was thinking about I was thinking was I was thinking about I was thinking about certain times where um I've done about certain times where um I've done about certain times where um I've done certain things behaviorally and then I certain things behaviorally and then I certain things behaviorally and then I got in bed woke up feeling terrible and got in bed woke up feeling terrible and got in bed woke up feeling terrible and my wearable said to me my wearable said to me my wearable said to me >> you had a bad really bad night's sleep >> you had a bad really bad night's sleep >> you had a bad really bad night's sleep and I could kind of put two and two and I could kind of put two and two and I could kind of put two and two together and kind of establish cause and together and kind of establish cause and together and kind of establish cause and effect and I could almost I guess test effect and I could almost I guess test effect and I could almost I guess test that then going forward and say okay that then going forward and say okay that then going forward and say okay don't do that or maybe get in bed don't do that or maybe get in bed don't do that or maybe get in bed earlier or the heat was was way too high earlier or the heat was was way too high earlier or the heat was was way too high whatever it might be and I could sort of whatever it might be and I could sort of whatever it might be and I could sort of AB test my way to a better outcome.

AB test my way to a better outcome. AB test my way to a better outcome. Yeah. So they can give you things like Yeah. So they can give you things like Yeah. So they can give you things like total sleep time. As I said, what you total sleep time. As I said, what you total sleep time. As I said, what you want to be careful of are the want to be careful of are the want to be careful of are the aggregate sleep effectiveness score, aggregate sleep effectiveness score, aggregate sleep effectiveness score, sleep quality score. That's the stuff sleep quality score. That's the stuff sleep quality score. That's the stuff that directionally won't be there. But that directionally won't be there. But that directionally won't be there. But you actually said something interesting you actually said something interesting you actually said something interesting a second ago, which is you felt worse. a second ago, which is you felt worse. a second ago, which is you felt worse. >> Mhm. >> Mhm. >> Mhm. >> That's the only directional thing we >> That's the only directional thing we >> That's the only directional thing we need to have to pay attention to. If you need to have to pay attention to. If you need to have to pay attention to. If you go, "Wow, I felt worse today." go, "Wow, I felt worse today." go, "Wow, I felt worse today." >> And then you can go backwards and go, >> And then you can go backwards and go, >> And then you can go backwards and go, "Yeah, that's because I did A, B, and C "Yeah, that's because I did A, B, and C "Yeah, that's because I did A, B, and C yesterday or I felt better today." yesterday or I felt better today." yesterday or I felt better today." That's not the only metric. And to be That's not the only metric. And to be That's not the only metric. And to be really clear, I'm not advocating to really clear, I'm not advocating to really clear, I'm not advocating to ditch all the wearables. We use them ditch all the wearables. We use them ditch all the wearables. We use them extensively. extensively. extensively. It's just really being careful about It's just really being careful about It's just really being careful about what data from those we pay attention what data from those we pay attention what data from those we pay attention to. to. to. >> Mhm. >> Mhm. >> Mhm. >> And what we don't. So stuff that we do >> And what we don't. So stuff that we do >> And what we don't. So stuff that we do now is find big themes now is find big themes now is find big themes that they're often times missing. Here's that they're often times missing. Here's that they're often times missing. Here's a good example. We had 1,200 days of a good example. We had 1,200 days of a good example. We had 1,200 days of data from I think it was an aura ring. data from I think it was an aura ring. data from I think it was an aura ring. And we are actually able to find that in And we are actually able to find that in And we are actually able to find that in in one of our clients for every one drop in one of our clients for every one drop in one of our clients for every one drop in resting heart rate. So his resting in resting heart rate. So his resting in resting heart rate. So his resting heart rate say went from 65 beats per heart rate say went from 65 beats per heart rate say went from 65 beats per minute to 64.

minute to 64. minute to 64. He got six more minutes of sleep. He got six more minutes of sleep. He got six more minutes of sleep. And so we were like, "Okay, great. You And so we were like, "Okay, great. You And so we were like, "Okay, great. You want to add an hour to your sleep. Let's want to add an hour to your sleep. Let's want to add an hour to your sleep. Let's continue to work on your cardiovascular continue to work on your cardiovascular continue to work on your cardiovascular fitness." Every time he got more fit, fitness." Every time he got more fit, fitness." Every time he got more fit, his resting heart rate dropped. He slept his resting heart rate dropped. He slept his resting heart rate dropped. He slept more. Additionally, every time you put more. Additionally, every time you put more. Additionally, every time you put and you invest in down regulation, and you invest in down regulation, and you invest in down regulation, you'll lower your resting heart rate you'll lower your resting heart rate you'll lower your resting heart rate going into bed. You will sleep longer. going into bed. You will sleep longer. going into bed. You will sleep longer. So, he was a classic case of like, I try So, he was a classic case of like, I try So, he was a classic case of like, I try to go to bed, I do all the things, but I to go to bed, I do all the things, but I to go to bed, I do all the things, but I just can't stay in bed. So, the key just can't stay in bed. So, the key just can't stay in bed. So, the key there to get him the more sleep is to there to get him the more sleep is to there to get him the more sleep is to put his physiology in a position that put his physiology in a position that put his physiology in a position that would allow him to have more sleep. And would allow him to have more sleep. And would allow him to have more sleep. And for him, like that was the canary in the for him, like that was the canary in the for him, like that was the canary in the coal mine. So, that's the type of stuff coal mine. So, that's the type of stuff coal mine. So, that's the type of stuff where wearables can be like you can't where wearables can be like you can't where wearables can be like you can't replace that. Not only from a data, but replace that. Not only from a data, but replace that. Not only from a data, but from a coaching perspective. It was so from a coaching perspective. It was so from a coaching perspective. It was so easy for me to communicate to him, easy for me to communicate to him, easy for me to communicate to him, here's your data. here's your data. here's your data. This is our target. And he's an This is our target. And he's an This is our target. And he's an extraordinarily busy person. He's like, extraordinarily busy person. He's like, extraordinarily busy person. He's like, great, I got one thing to pay attention great, I got one thing to pay attention great, I got one thing to pay attention to. Do whatever it takes to keep that to. Do whatever it takes to keep that to. Do whatever it takes to keep that heart rate low going into bed. Copy heart rate low going into bed. Copy heart rate low going into bed. Copy that. that. that. >> What in his case was making his heart >> What in his case was making his heart >> What in his case was making his heart rate high. rate high. rate high. >> When it comes to something like sleep, >> When it comes to something like sleep, >> When it comes to something like sleep, anything that is in your physical anything that is in your physical anything that is in your physical environment, that's in your lifestyle, environment, that's in your lifestyle, environment, that's in your lifestyle, that's in your physiology can impact it.

that's in your physiology can impact it. that's in your physiology can impact it. I mentioned earlier one of the reasons I mentioned earlier one of the reasons I mentioned earlier one of the reasons why sleep is getting worse is because why sleep is getting worse is because why sleep is getting worse is because these physical changes in our these physical changes in our these physical changes in our environment. annual spend on sleep is environment. annual spend on sleep is environment. annual spend on sleep is like 600 billion right now, but yet we like 600 billion right now, but yet we like 600 billion right now, but yet we have seen a 60inute drop in total sleep have seen a 60inute drop in total sleep have seen a 60inute drop in total sleep time over the last 60 years. So you're time over the last 60 years. So you're time over the last 60 years. So you're seeing an inverse. We're spending more seeing an inverse. We're spending more seeing an inverse. We're spending more on sleep and sleep is getting worse. I on sleep and sleep is getting worse. I on sleep and sleep is getting worse. I think your team printed out some cards think your team printed out some cards think your team printed out some cards here and we can go through them. The here and we can go through them. The here and we can go through them. The first one is a really good one. The first one is a really good one. The first one is a really good one. The world is physically brighter. In fact, world is physically brighter. In fact, world is physically brighter. In fact, there's data from NASA satellite data there's data from NASA satellite data there's data from NASA satellite data that can look and say the world is that can look and say the world is that can look and say the world is physically brighter now. you're expected physically brighter now. you're expected physically brighter now. you're expected to be communicating with Singapore and to be communicating with Singapore and to be communicating with Singapore and Australia and the US, which means you're Australia and the US, which means you're Australia and the US, which means you're going to be up later. Your business is going to be up later. Your business is going to be up later. Your business is going to be on. Your lights are going to going to be on. Your lights are going to going to be on. Your lights are going to be on. There's also a phenomenon called be on. There's also a phenomenon called be on. There's also a phenomenon called skylow, where the light from Earth is skylow, where the light from Earth is skylow, where the light from Earth is going up, hitting the clouds, and being going up, hitting the clouds, and being going up, hitting the clouds, and being shot back down. And so, it's keeping our shot back down. And so, it's keeping our shot back down. And so, it's keeping our world brighter. So, when you hear people world brighter. So, when you hear people world brighter. So, when you hear people talk about things like you got to have talk about things like you got to have talk about things like you got to have these blackout curtains and masks, and these blackout curtains and masks, and these blackout curtains and masks, and you're thinking like, I never did that you're thinking like, I never did that you're thinking like, I never did that when I was a kid. Like, what's the big when I was a kid. Like, what's the big when I was a kid. Like, what's the big deal? It's because of this. I mean deal? It's because of this. I mean deal? It's because of this. I mean there's some graphs that I found here.

there's some graphs that I found here. there's some graphs that I found here. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> Which kind of demonstrate this which >> Which kind of demonstrate this which >> Which kind of demonstrate this which I'll put up on the screen. I'll put up on the screen. I'll put up on the screen. >> Yeah. More people are moving into urban >> Yeah. More people are moving into urban >> Yeah. More people are moving into urban environments. And if you look at some of environments. And if you look at some of environments. And if you look at some of the studies, not to be dramatic, but the studies, not to be dramatic, but the studies, not to be dramatic, but some of the studies have found things as some of the studies have found things as some of the studies have found things as high as like anxiety and depression are high as like anxiety and depression are high as like anxiety and depression are up 20 plus% when you move into the city. up 20 plus% when you move into the city. up 20 plus% when you move into the city. And that's largely attributed to things And that's largely attributed to things And that's largely attributed to things like light and sound. It's extremely like light and sound. It's extremely like light and sound. It's extremely bright and extremely loud in cities. It bright and extremely loud in cities. It bright and extremely loud in cities. It doesn't mean they're bad or you can't doesn't mean they're bad or you can't doesn't mean they're bad or you can't live in them. It just simply means live in them. It just simply means live in them. It just simply means that's why you have to take extra steps. that's why you have to take extra steps. that's why you have to take extra steps. I think a lot of people listening to I think a lot of people listening to I think a lot of people listening to this will think, "Well, Andy, my my this will think, "Well, Andy, my my this will think, "Well, Andy, my my bedroom's very dark." bedroom's very dark." bedroom's very dark." >> Great. >> Great. >> Great. >> But that's actually not what you're >> But that's actually not what you're >> But that's actually not what you're saying, is it? Because the way I was saying, is it? Because the way I was saying, is it? Because the way I was thinking about it is we are here in New thinking about it is we are here in New thinking about it is we are here in New York City now, and if I walked to the York City now, and if I walked to the York City now, and if I walked to the shop last night at 10:00 p.m. shop last night at 10:00 p.m. shop last night at 10:00 p.m. >> Yeah. >> Yeah. >> Yeah. >> and walked back, I was exposed to so so >> and walked back, I was exposed to so so >> and walked back, I was exposed to so so much light outside at a critical time much light outside at a critical time much light outside at a critical time when my body should be not exposed to when my body should be not exposed to when my body should be not exposed to light that it's going to impact me even light that it's going to impact me even light that it's going to impact me even when I get into that dark room. when I get into that dark room. when I get into that dark room. >> It goes even better than that. There's >> It goes even better than that. There's >> It goes even better than that. There's evidence now that the light exposure you evidence now that the light exposure you evidence now that the light exposure you have both in the morning and throughout have both in the morning and throughout have both in the morning and throughout the day dramatically counteracts what the day dramatically counteracts what the day dramatically counteracts what you just mentioned. So yes, you went for you just mentioned. So yes, you went for you just mentioned. So yes, you went for that walk, you went for that thing when that walk, you went for that thing when that walk, you went for that thing when light was still out and you had a light was still out and you had a light was still out and you had a brighter light exposure in we'll just brighter light exposure in we'll just brighter light exposure in we'll just call it the 3 or 4 hours before bed than call it the 3 or 4 hours before bed than call it the 3 or 4 hours before bed than you would have had ever in the past.

you would have had ever in the past. you would have had ever in the past. >> Mhm. >> Mhm. >> Mhm. >> But you can mitigate that damage by >> But you can mitigate that damage by >> But you can mitigate that damage by seeing light appropriately during the seeing light appropriately during the seeing light appropriately during the day and in the morning. day and in the morning. day and in the morning. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> And and this is actually something my >> And and this is actually something my >> And and this is actually something my friend friend friend Andrew Huberman has talked about for Andrew Huberman has talked about for Andrew Huberman has talked about for years now and I'm like I've always joked years now and I'm like I've always joked years now and I'm like I've always joked and laughed at him but then I'm like and laughed at him but then I'm like and laughed at him but then I'm like damn he nailed this. Like he was way damn he nailed this. Like he was way damn he nailed this. Like he was way ahead in this one. Light exposure in the ahead in this one. Light exposure in the ahead in this one. Light exposure in the morning will impact your sleep at night morning will impact your sleep at night morning will impact your sleep at night the next day. He always explains it as the next day. He always explains it as the next day. He always explains it as setting your circadian rhythm but it's setting your circadian rhythm but it's setting your circadian rhythm but it's more than that actually. It's like more than that actually. It's like more than that actually. It's like that's the part where I was like yeah that's the part where I was like yeah that's the part where I was like yeah whatever. Like I'm in the same time whatever. Like I'm in the same time whatever. Like I'm in the same time zone. Why do I care? But now I'm like, zone. Why do I care? But now I'm like, zone. Why do I care? But now I'm like, "Oh." Because then if you were exposed "Oh." Because then if you were exposed "Oh." Because then if you were exposed to high amounts of light later in the to high amounts of light later in the to high amounts of light later in the day, that exposure to light earlier will day, that exposure to light earlier will day, that exposure to light earlier will help reduce that damage. help reduce that damage. help reduce that damage. >> There's this whole cascade of things >> There's this whole cascade of things >> There's this whole cascade of things that influence when it is time to be that influence when it is time to be that influence when it is time to be awake and when it is time to go to awake and when it is time to go to awake and when it is time to go to sleep. And this is both hormonal based sleep. And this is both hormonal based sleep. And this is both hormonal based as well as neurally based. So your brain as well as neurally based. So your brain as well as neurally based. So your brain will shut down or activate in response will shut down or activate in response will shut down or activate in response to light, in response to exercise, in to light, in response to exercise, in to light, in response to exercise, in response to arousal, in response to response to arousal, in response to response to arousal, in response to food, in response to stimulants and a food, in response to stimulants and a food, in response to stimulants and a whole host of other things. That light whole host of other things. That light whole host of other things. That light earlier in the day sets that rhythm.

earlier in the day sets that rhythm. earlier in the day sets that rhythm. >> Okay? So it's like starting the >> Okay? So it's like starting the >> Okay? So it's like starting the >> it starts the clock. It starts the sleep >> it starts the clock. It starts the sleep >> it starts the clock. It starts the sleep pressure. This is uh oh this is the pressure. This is uh oh this is the pressure. This is uh oh this is the graph of rural versus urban plot. And so graph of rural versus urban plot. And so graph of rural versus urban plot. And so yeah, I mean you can see that pretty yeah, I mean you can see that pretty yeah, I mean you can see that pretty clearly. The red line here is the noise clearly. The red line here is the noise clearly. The red line here is the noise in in a rural environment. And this is in in a rural environment. And this is in in a rural environment. And this is the noise here. The typical number you the noise here. The typical number you the noise here. The typical number you want to see um for sound at night is want to see um for sound at night is want to see um for sound at night is like 35 dB, right? So if you see the like 35 dB, right? So if you see the like 35 dB, right? So if you see the rural environment, you're cruising at rural environment, you're cruising at rural environment, you're cruising at about that. And you see the urban about that. And you see the urban about that. And you see the urban environment, you're looking in the 60 to environment, you're looking in the 60 to environment, you're looking in the 60 to 7 as a baseline. 7 as a baseline. 7 as a baseline. >> And it really matters sound when you >> And it really matters sound when you >> And it really matters sound when you sleep. sleep. sleep. >> Tons. >> Tons. >> Tons. >> Really? >> Really? >> Really? >> Yeah. As much if not more of any other >> Yeah. As much if not more of any other >> Yeah. As much if not more of any other factor that the big thing with sound is factor that the big thing with sound is factor that the big thing with sound is inconsistency. A lot of people will do inconsistency. A lot of people will do inconsistency. A lot of people will do things like uh put a sound machine in things like uh put a sound machine in things like uh put a sound machine in the room. the room. the room. >> Most people put them too loud because of >> Most people put them too loud because of >> Most people put them too loud because of that thing. So you put them pretty that thing. So you put them pretty that thing. So you put them pretty common default is like 40 to 50 dB for a common default is like 40 to 50 dB for a common default is like 40 to 50 dB for a sound machine. More the data suggests sound machine. More the data suggests sound machine. More the data suggests sub 40 especially for kids if you're sub 40 especially for kids if you're sub 40 especially for kids if you're using a sound machine for your children. using a sound machine for your children. using a sound machine for your children. Most people put them too close and too Most people put them too close and too Most people put them too close and too loud. loud. loud. >> What's a sound machine? >> What's a sound machine? >> What's a sound machine? >> Uh just a little device that makes a >> Uh just a little device that makes a >> Uh just a little device that makes a white noise. And what that does is it white noise. And what that does is it white noise. And what that does is it cancels out a bunch of low-level cancels out a bunch of low-level cancels out a bunch of low-level inconsistent sounds. Oh, inconsistent sounds. Oh, inconsistent sounds. Oh, >> okay.

>> okay. >> okay. >> So the dog getting up, the window >> So the dog getting up, the window >> So the dog getting up, the window creaking, the you know the car driving creaking, the you know the car driving creaking, the you know the car driving by and so it can kind of cancel that by and so it can kind of cancel that by and so it can kind of cancel that noise level out. How come I can have noise level out. How come I can have noise level out. How come I can have like a great night's sleep listening to like a great night's sleep listening to like a great night's sleep listening to a podcast falling asleep whereas my a podcast falling asleep whereas my a podcast falling asleep whereas my partner can't? She needs silence and I I partner can't? She needs silence and I I partner can't? She needs silence and I I I almost feel like I need to listen to I almost feel like I need to listen to I almost feel like I need to listen to something to fall asleep. something to fall asleep. something to fall asleep. >> Most likely you would do better if you >> Most likely you would do better if you >> Most likely you would do better if you didn't do that. didn't do that. didn't do that. >> Really? >> Really? >> Really? >> Yeah. >> Yeah. >> Yeah. >> You turn them off before you go to >> You turn them off before you go to >> You turn them off before you go to sleep, right? sleep, right? sleep, right? >> No. >> No. >> No. >> Yeah. Okay. >> Yeah. Okay. >> Yeah. Okay. >> That will never lead to your best sleep. >> That will never lead to your best sleep. >> That will never lead to your best sleep. >> Okay. >> Okay. >> Okay. >> What happens is you get to bed and >> What happens is you get to bed and >> What happens is you get to bed and something is happening cognitively something is happening cognitively something is happening cognitively >> and you're like, I need something to >> and you're like, I need something to >> and you're like, I need something to switch me off switch me off switch me off >> to distract me. Yeah. >> to distract me. Yeah. >> to distract me. Yeah. >> Great. If we took that away from you, >> Great. If we took that away from you, >> Great. If we took that away from you, you might sleep worse because you're you might sleep worse because you're you might sleep worse because you're going to sit there and struggle through going to sit there and struggle through going to sit there and struggle through that moment. that moment. that moment. >> If you wanted to go from upgrade, we >> If you wanted to go from upgrade, we >> If you wanted to go from upgrade, we would say, "Okay, let's figure out what would say, "Okay, let's figure out what would say, "Okay, let's figure out what is actually a way for you to is actually a way for you to is actually a way for you to downregulate cognitively, downregulate cognitively, downregulate cognitively, give you that same thing that won't then give you that same thing that won't then give you that same thing that won't then disrupt your sleep throughout the disrupt your sleep throughout the disrupt your sleep throughout the night." night." night." >> Have you dealt with people in that >> Have you dealt with people in that >> Have you dealt with people in that situation before? situation before? situation before? >> Super common. Podcasts are an incredibly >> Super common. Podcasts are an incredibly >> Super common. Podcasts are an incredibly common one with that. Uh TV, books. My common one with that. Uh TV, books. My common one with that. Uh TV, books. My philosophy is let's step back and solve philosophy is let's step back and solve philosophy is let's step back and solve causes. Let's solve constraints rather causes. Let's solve constraints rather causes. Let's solve constraints rather than mask them. Uh you've got a host of than mask them. Uh you've got a host of than mask them. Uh you've got a host of different supplements over here.

different supplements over here. different supplements over here. Everything you see in this table has Everything you see in this table has Everything you see in this table has moderate to strong scientific evidence moderate to strong scientific evidence moderate to strong scientific evidence that it will help with sleep. that it will help with sleep. that it will help with sleep. >> What are those things? >> What are those things? >> What are those things? >> So lovely, delicious looking tart cherry >> So lovely, delicious looking tart cherry >> So lovely, delicious looking tart cherry juice and I'll go through why that is. juice and I'll go through why that is. juice and I'll go through why that is. There you've got some chamomile tea. You There you've got some chamomile tea. You There you've got some chamomile tea. You would see this in a supplement form of would see this in a supplement form of would see this in a supplement form of apogenine. It's a really common way of apogenine. It's a really common way of apogenine. It's a really common way of that as kind of like distilled that as kind of like distilled that as kind of like distilled chamomile. Um look at these lovely chamomile. Um look at these lovely chamomile. Um look at these lovely kiwis. What's funny here is this is kiwis. What's funny here is this is kiwis. What's funny here is this is actually what happens in in research. actually what happens in in research. actually what happens in in research. They will give people two to three They will give people two to three They will give people two to three kiwis. They will eat them right before kiwis. They will eat them right before kiwis. They will eat them right before bed and you will very routinely see bed and you will very routinely see bed and you will very routinely see people sleeping better after ingestion people sleeping better after ingestion people sleeping better after ingestion of kiwis. of kiwis. of kiwis. Um other things that are high on the Um other things that are high on the Um other things that are high on the evidence-based list are of course evidence-based list are of course evidence-based list are of course magnesium and various forms. More of the magnesium and various forms. More of the magnesium and various forms. More of the research now on magnesium for sleep is research now on magnesium for sleep is research now on magnesium for sleep is turning to a particular form called turning to a particular form called turning to a particular form called magnesium bislycinate magnesium bislycinate magnesium bislycinate um rather than 38. That's up there as um rather than 38. That's up there as um rather than 38. That's up there as well. Uh, you will also see things like well. Uh, you will also see things like well. Uh, you will also see things like omega-3. This is your common fish oil. omega-3. This is your common fish oil. omega-3. This is your common fish oil. Oh, this is actually interesting because Oh, this is actually interesting because Oh, this is actually interesting because this popped up on your labs as something this popped up on your labs as something this popped up on your labs as something we have to work on.

we have to work on. we have to work on. >> Oh, my test. >> Oh, my test. >> Oh, my test. >> Yeah, we'll come back to that in a >> Yeah, we'll come back to that in a >> Yeah, we'll come back to that in a second. second. second. >> Okay. >> Okay. >> Okay. >> And then of course you've got melatonin, >> And then of course you've got melatonin, >> And then of course you've got melatonin, right? The issue with all these is the right? The issue with all these is the right? The issue with all these is the same that you have with your podcast. same that you have with your podcast. same that you have with your podcast. These are doing the exact same thing. These are doing the exact same thing. These are doing the exact same thing. So, one thing we could do is say ditch So, one thing we could do is say ditch So, one thing we could do is say ditch the podcast and let's go with one or the podcast and let's go with one or the podcast and let's go with one or multiple of these options because multiple of these options because multiple of these options because they're doing the same thing. They're they're doing the same thing. They're they're doing the same thing. They're cognitive turnoff. Apen or chamomile cognitive turnoff. Apen or chamomile cognitive turnoff. Apen or chamomile specifically will play that role. It is specifically will play that role. It is specifically will play that role. It is a reasonable switch that says frontal a reasonable switch that says frontal a reasonable switch that says frontal cortex turn off. And so, you're getting cortex turn off. And so, you're getting cortex turn off. And so, you're getting there through the podcast where you there through the podcast where you there through the podcast where you could get through theirs through food or could get through theirs through food or could get through theirs through food or supplements if you'd like as well. supplements if you'd like as well. supplements if you'd like as well. >> Kiwis, Kiwis have scientific evidence >> Kiwis, Kiwis have scientific evidence >> Kiwis, Kiwis have scientific evidence that they improve sleep for some people. that they improve sleep for some people. that they improve sleep for some people. It's really common. If there's like It's really common. If there's like It's really common. If there's like levels to this, you'd probably like levels to this, you'd probably like levels to this, you'd probably like level one, two, and three. Level one level one, two, and three. Level one level one, two, and three. Level one being things like actually surprising being things like actually surprising being things like actually surprising enough magnesium, chamomile, melatonin, enough magnesium, chamomile, melatonin, enough magnesium, chamomile, melatonin, of course, lots of randomized control of course, lots of randomized control of course, lots of randomized control trials. trials. trials. >> Level one being the best, >> Level one being the best, >> Level one being the best, >> the best of the best, >> the best of the best, >> the best of the best, >> the best, highest quality. >> the best, highest quality. >> the best, highest quality. >> And you'd say what? Magnesium, kiwis.

>> And you'd say what? Magnesium, kiwis. >> And you'd say what? Magnesium, kiwis. >> Yeah, kiwis would probably be like a >> Yeah, kiwis would probably be like a >> Yeah, kiwis would probably be like a level two or level three. level two or level three. level two or level three. >> Okay. >> Okay. >> Okay. >> So, there's been good studies on them >> So, there's been good studies on them >> So, there's been good studies on them enough to put them on this table. Enough enough to put them on this table. Enough enough to put them on this table. Enough to say there's data there. So, you're to say there's data there. So, you're to say there's data there. So, you're getting some product below it. In this getting some product below it. In this getting some product below it. In this case, epigenine, in this case, other case, epigenine, in this case, other case, epigenine, in this case, other phyitochemicals phyitochemicals phyitochemicals that either reduce a little bit of that either reduce a little bit of that either reduce a little bit of cognitive function, they reduce arousal, cognitive function, they reduce arousal, cognitive function, they reduce arousal, they put you in some sort of checkout they put you in some sort of checkout they put you in some sort of checkout state. state. state. >> And then there's this one over here, >> And then there's this one over here, >> And then there's this one over here, melatonin. Yeah. melatonin. Yeah. melatonin. Yeah. >> That a lot of people are aware of. >> That a lot of people are aware of. >> That a lot of people are aware of. >> Yeah. >> Yeah. >> Yeah. >> Strong. What level is melatonin? >> Strong. What level is melatonin? >> Strong. What level is melatonin? >> So melatonin probably has more evidence >> So melatonin probably has more evidence >> So melatonin probably has more evidence than the rest of these things combined than the rest of these things combined than the rest of these things combined because it's a medicine. It's a drug. because it's a medicine. It's a drug. because it's a medicine. It's a drug. There's a ton of research on it from There's a ton of research on it from There's a ton of research on it from children to aging to bone health and children to aging to bone health and children to aging to bone health and tons of other stuff, right? It's a tons of other stuff, right? It's a tons of other stuff, right? It's a hormone. You're going to be able to to hormone. You're going to be able to to hormone. You're going to be able to to move some units with this one. Um, move some units with this one. Um, move some units with this one. Um, nobody is going to be super concerned nobody is going to be super concerned nobody is going to be super concerned about risk factor profiles with eating about risk factor profiles with eating about risk factor profiles with eating two kiwis, two kiwis, two kiwis, >> but you start getting to the level of >> but you start getting to the level of >> but you start getting to the level of something like a melatonin and now you something like a melatonin and now you something like a melatonin and now you have to have real conversations about have to have real conversations about have to have real conversations about risk versus benefits. We typically don't risk versus benefits. We typically don't risk versus benefits. We typically don't use melatonin use melatonin use melatonin at the dosage that's normal. So a common at the dosage that's normal. So a common at the dosage that's normal. So a common dosage for melatonin is like 5 dosage for melatonin is like 5 dosage for melatonin is like 5 milligrams, sometimes even up to 10.

milligrams, sometimes even up to 10. milligrams, sometimes even up to 10. >> Wow. >> Wow. >> Wow. >> We will typically use like.3 >> We will typically use like.3 >> We will typically use like.3 maybe 0.5. So about a tenth that dose. A maybe 0.5. So about a tenth that dose. A maybe 0.5. So about a tenth that dose. A lot of times we're trying to find like lot of times we're trying to find like lot of times we're trying to find like one milligrams, cut them in half, kind one milligrams, cut them in half, kind one milligrams, cut them in half, kind of things like that. The only real of things like that. The only real of things like that. The only real reason we use melatonin outside of some reason we use melatonin outside of some reason we use melatonin outside of some fringe cases is when we actually fringe cases is when we actually fringe cases is when we actually legitimately need to reset circadian legitimately need to reset circadian legitimately need to reset circadian rhythm, travel, jet lag, rhythm, travel, jet lag, rhythm, travel, jet lag, things like that. Uh and it is effective things like that. Uh and it is effective things like that. Uh and it is effective and it is useful there. It is safe in and it is useful there. It is safe in and it is useful there. It is safe in small doses. Where people mistake small doses. Where people mistake small doses. Where people mistake melatonin is I use it every night to go melatonin is I use it every night to go melatonin is I use it every night to go to sleep and or I wake up in the middle to sleep and or I wake up in the middle to sleep and or I wake up in the middle of the night, can't go back to sleep, I of the night, can't go back to sleep, I of the night, can't go back to sleep, I go grab a melatonin. go grab a melatonin. go grab a melatonin. >> Why is that bad? >> Why is that bad? >> Why is that bad? >> It doesn't work. >> It doesn't work. >> It doesn't work. >> It doesn't work. >> It doesn't work. >> It doesn't work. >> No, because the thing that melatonin is >> No, because the thing that melatonin is >> No, because the thing that melatonin is supposed to do is realign circadian supposed to do is realign circadian supposed to do is realign circadian rhythm. If you're in the middle of the rhythm. If you're in the middle of the rhythm. If you're in the middle of the night, you're already in that rhythm. night, you're already in that rhythm. night, you're already in that rhythm. It's not going to do anything. You would It's not going to do anything. You would It's not going to do anything. You would in fact, not to not want people to do in fact, not to not want people to do in fact, not to not want people to do this, but you would actually be better this, but you would actually be better this, but you would actually be better reaching for something like a chamomile reaching for something like a chamomile reaching for something like a chamomile perhaps because if you're having a hard perhaps because if you're having a hard perhaps because if you're having a hard time getting back to sleep cognitively, time getting back to sleep cognitively, time getting back to sleep cognitively, this is not going to do it. The other this is not going to do it. The other this is not going to do it. The other issue is we've done a lot of morning issue is we've done a lot of morning issue is we've done a lot of morning urine testing. There's enough studies urine testing. There's enough studies urine testing. There's enough studies that look at the dosage that's actually that look at the dosage that's actually that look at the dosage that's actually in the pill versus on the label and they in the pill versus on the label and they in the pill versus on the label and they can be up to 100x higher.

can be up to 100x higher. can be up to 100x higher. >> 100x. >> 100x. >> 100x. >> And we see this in morning urine. We >> And we see this in morning urine. We >> And we see this in morning urine. We have seen people who are consistently have seen people who are consistently have seen people who are consistently tired. tired. tired. Their sleep doesn't look horrible. Their sleep doesn't look horrible. Their sleep doesn't look horrible. They're doing all the right things. It's They're doing all the right things. It's They're doing all the right things. It's cold. It's dark. They're meditating. cold. It's dark. They're meditating. cold. It's dark. They're meditating. They're doing all this stuff. They're They're doing all this stuff. They're They're doing all this stuff. They're popping in even a moderate dose of popping in even a moderate dose of popping in even a moderate dose of melatonin. And the amount of melatonin melatonin. And the amount of melatonin melatonin. And the amount of melatonin the next day in their urine is 100x the the next day in their urine is 100x the the next day in their urine is 100x the upper end of the reference range, which upper end of the reference range, which upper end of the reference range, which means they're spending the rest of their means they're spending the rest of their means they're spending the rest of their next day in a hyperdosed melatonin next day in a hyperdosed melatonin next day in a hyperdosed melatonin state. So they have to live then on state. So they have to live then on state. So they have to live then on stimulants to get better. stimulants to get better. stimulants to get better. >> How would they feel and horrible? >> How would they feel and horrible? >> How would they feel and horrible? >> They would feel sluggish and >> They would feel sluggish and >> They would feel sluggish and >> you wake up the next day and you're >> you wake up the next day and you're >> you wake up the next day and you're like, man, it's what we call sleep like, man, it's what we call sleep like, man, it's what we call sleep inertia. inertia. inertia. >> You're wildly groggy. You can't get out >> You're wildly groggy. You can't get out >> You're wildly groggy. You can't get out of bed or you're just getting throughout of bed or you're just getting throughout of bed or you're just getting throughout the day. This is a like don't talk to me the day. This is a like don't talk to me the day. This is a like don't talk to me until I've had my coffee kind of until I've had my coffee kind of until I've had my coffee kind of response, right? This is not a normal response, right? This is not a normal response, right? This is not a normal waking physiology that you should be waking physiology that you should be waking physiology that you should be going through. going through. going through. >> Presumably, that's just melatonin from >> Presumably, that's just melatonin from >> Presumably, that's just melatonin from sort of cheap sources that haven't been sort of cheap sources that haven't been sort of cheap sources that haven't been tested. That's going to knock off a huge tested. That's going to knock off a huge tested. That's going to knock off a huge part of your problem, right? Only this part of your problem, right? Only this part of your problem, right? Only this is why we'll always say you don't, no is why we'll always say you don't, no is why we'll always say you don't, no one needs supplements. Like no essential one needs supplements. Like no essential one needs supplements. Like no essential person needs to have any supplement to person needs to have any supplement to person needs to have any supplement to live a great happy healthy life. If you live a great happy healthy life. If you live a great happy healthy life. If you choose to use supplements though, choose to use supplements though, choose to use supplements though, just buy them from third-party tested just buy them from third-party tested just buy them from third-party tested transparent transparent transparent companies that place their testing on companies that place their testing on companies that place their testing on their websites that give you open access their websites that give you open access their websites that give you open access to it for for these exact reasons.

to it for for these exact reasons. to it for for these exact reasons. Vitamin D's has a similar profile of Vitamin D's has a similar profile of Vitamin D's has a similar profile of inaccuracy. The other issue with that inaccuracy. The other issue with that inaccuracy. The other issue with that then simply let's say you're buying it then simply let's say you're buying it then simply let's say you're buying it from a high quality source. You're from a high quality source. You're from a high quality source. You're dosing it too much and you're taking it dosing it too much and you're taking it dosing it too much and you're taking it too late. So take it earlier than you too late. So take it earlier than you too late. So take it earlier than you think before bed so that your body has a think before bed so that your body has a think before bed so that your body has a chance to break it down before the next chance to break it down before the next chance to break it down before the next morning. morning. morning. >> What kind of time and how quickly acting >> What kind of time and how quickly acting >> What kind of time and how quickly acting is it? is it? is it? >> It's person to person dependent, but a >> It's person to person dependent, but a >> It's person to person dependent, but a lot of times you'll see things like an lot of times you'll see things like an lot of times you'll see things like an hour before. Uh some people will feel a hour before. Uh some people will feel a hour before. Uh some people will feel a response in 10 to 15 minutes. Some response in 10 to 15 minutes. Some response in 10 to 15 minutes. Some people will feel it closer to an hour. people will feel it closer to an hour. people will feel it closer to an hour. But that's a pretty good window. But that's a pretty good window. But that's a pretty good window. >> Hang on. If it's 2 a.m. in the morning >> Hang on. If it's 2 a.m. in the morning >> Hang on. If it's 2 a.m. in the morning and you're and you're getting in bed, and you're and you're getting in bed, and you're and you're getting in bed, don't take it. Don't take it at all. don't take it. Don't take it at all. don't take it. Don't take it at all. >> Okay, >> Okay, >> Okay, >> we're going to use this in very specific >> we're going to use this in very specific >> we're going to use this in very specific situations and then we're coming off of situations and then we're coming off of situations and then we're coming off of it. This is this should not be a part of it. This is this should not be a part of it. This is this should not be a part of your nightly routine most of the time. your nightly routine most of the time. your nightly routine most of the time. >> What exactly is going on in my brain >> What exactly is going on in my brain >> What exactly is going on in my brain when I take melatonin? Cuz a lot of when I take melatonin? Cuz a lot of when I take melatonin? Cuz a lot of people take it and we know that it makes people take it and we know that it makes people take it and we know that it makes us feel tired but but understanding the us feel tired but but understanding the us feel tired but but understanding the mechanism I think will help us under mechanism I think will help us under mechanism I think will help us under understand the application. understand the application. understand the application. >> So it actually doesn't really make you >> So it actually doesn't really make you >> So it actually doesn't really make you feel tired. That's part of the issue. feel tired. That's part of the issue. feel tired. That's part of the issue. >> Oh >> Oh >> Oh >> the mechanism is a circadian shift. So >> the mechanism is a circadian shift. So >> the mechanism is a circadian shift. So it's telling your indogenous system that it's telling your indogenous system that it's telling your indogenous system that this is nighttime. So it doesn't hit you this is nighttime. So it doesn't hit you this is nighttime. So it doesn't hit you with like a oh my eyes are there. This with like a oh my eyes are there. This with like a oh my eyes are there. This hits you with a shift in cortisol. This hits you with a shift in cortisol. This hits you with a shift in cortisol. This hits you with a shift in a whole cascade hits you with a shift in a whole cascade hits you with a shift in a whole cascade of epinephrine, norepinephrine, of epinephrine, norepinephrine, of epinephrine, norepinephrine, serotonin that are moving around and serotonin that are moving around and serotonin that are moving around and saying this is the millu that you need saying this is the millu that you need saying this is the millu that you need to be in that is consistent with a sleep to be in that is consistent with a sleep to be in that is consistent with a sleep pattern.

pattern. pattern. >> Okay. So, I take it and then it >> Okay. So, I take it and then it >> Okay. So, I take it and then it regulates my other hormones which would regulates my other hormones which would regulates my other hormones which would be getting in the way of me feeling be getting in the way of me feeling be getting in the way of me feeling tired theoretically. tired theoretically. tired theoretically. >> That's probably more appropriate to what >> That's probably more appropriate to what >> That's probably more appropriate to what it does. it does. it does. >> Okay. Because yeah, I've taken it a >> Okay. Because yeah, I've taken it a >> Okay. Because yeah, I've taken it a couple of times again always for jet lag couple of times again always for jet lag couple of times again always for jet lag issues and within about 30 45 minutes I issues and within about 30 45 minutes I issues and within about 30 45 minutes I feel a bit drowsy and then I find my feel a bit drowsy and then I find my feel a bit drowsy and then I find my eyes going shutting and I'm off. eyes going shutting and I'm off. eyes going shutting and I'm off. >> Great. And then you get out of those >> Great. And then you get out of those >> Great. And then you get out of those that 2 or 3 day window, that 2 or 3 day window, that 2 or 3 day window, >> put it back away and you're off and >> put it back away and you're off and >> put it back away and you're off and going. That's a good use case for it. going. That's a good use case for it. going. That's a good use case for it. The mistake is when this is like I can't The mistake is when this is like I can't The mistake is when this is like I can't go to bed without go to bed without go to bed without >> I'm generally scared of all these things >> I'm generally scared of all these things >> I'm generally scared of all these things because um because um because um >> honestly anything that's effective I'm >> honestly anything that's effective I'm >> honestly anything that's effective I'm more scared of more scared of more scared of >> and so sure >> and so sure >> and so sure >> it's really effective which makes me >> it's really effective which makes me >> it's really effective which makes me hesitant to use it frequently. hesitant to use it frequently. hesitant to use it frequently. >> Yeah, >> Yeah, >> Yeah, >> it's a good default position to be in by >> it's a good default position to be in by >> it's a good default position to be in by the way. the way. the way. >> It's a good strategy. >> It's a good strategy. >> It's a good strategy. >> Yeah, cuz I one of the things you learn >> Yeah, cuz I one of the things you learn >> Yeah, cuz I one of the things you learn from doing a podcast like this is you from doing a podcast like this is you from doing a podcast like this is you just learn that everything has a just learn that everything has a just learn that everything has a trade-off trade-off trade-off >> always. >> always. >> always. >> And I and again this might not be >> And I and again this might not be >> And I and again this might not be logically sound but I assume that the logically sound but I assume that the logically sound but I assume that the bigger the upside the bigger the tra bigger the upside the bigger the tra bigger the upside the bigger the tra like the trade I'm making on the other like the trade I'm making on the other like the trade I'm making on the other side as a general rule. So, do you know side as a general rule. So, do you know side as a general rule. So, do you know the only thing that I've still not been the only thing that I've still not been the only thing that I've still not been able to, I guess, understand the full able to, I guess, understand the full able to, I guess, understand the full trade-off of is coffee trade-off of is coffee trade-off of is coffee >> because the upside is so significant. No >> because the upside is so significant. No >> because the upside is so significant. No one can articulate to me the downside one can articulate to me the downside one can articulate to me the downside other than they say if you have it after other than they say if you have it after other than they say if you have it after midday, it's going to midday, it's going to midday, it's going to >> impact your sleep. But I'm like, come >> impact your sleep. But I'm like, come >> impact your sleep. But I'm like, come on, there's got to be.

on, there's got to be. on, there's got to be. >> The phrase that I'll say in my class all >> The phrase that I'll say in my class all >> The phrase that I'll say in my class all the time is there's no free passes in the time is there's no free passes in the time is there's no free passes in physiology. physiology. physiology. >> Mhm. >> Mhm. >> Mhm. >> With coffee specifically, there actually >> With coffee specifically, there actually >> With coffee specifically, there actually we have a meta analysis led by my we have a meta analysis led by my we have a meta analysis led by my colleague Dr. Ben House puts this colleague Dr. Ben House puts this colleague Dr. Ben House puts this together. But if you look at the together. But if you look at the together. But if you look at the research on caffeine and sleep, it's research on caffeine and sleep, it's research on caffeine and sleep, it's very interesting because if you go very interesting because if you go very interesting because if you go through sleep deprivation, your physical through sleep deprivation, your physical through sleep deprivation, your physical and cognitive performance goes down. No and cognitive performance goes down. No and cognitive performance goes down. No surprise there. Coffee can offset that. surprise there. Coffee can offset that. surprise there. Coffee can offset that. Caffeine specifically is is the thing. Caffeine specifically is is the thing. Caffeine specifically is is the thing. But what it doesn't do, at least the But what it doesn't do, at least the But what it doesn't do, at least the data and the meta analysis suggests, is data and the meta analysis suggests, is data and the meta analysis suggests, is it doesn't actually put you back into it doesn't actually put you back into it doesn't actually put you back into the augmented spot. Meaning if you did the augmented spot. Meaning if you did the augmented spot. Meaning if you did you sleep great last night? you sleep great last night? you sleep great last night? >> I think so. Yeah. >> I think so. Yeah. >> I think so. Yeah. >> Full night. Okay. Let's just say you're >> Full night. Okay. Let's just say you're >> Full night. Okay. Let's just say you're there. If we took you out and we had you there. If we took you out and we had you there. If we took you out and we had you throw that medicine ball and we did a throw that medicine ball and we did a throw that medicine ball and we did a grip strength tester and we did what grip strength tester and we did what grip strength tester and we did what some sprints up and down or whatever you some sprints up and down or whatever you some sprints up and down or whatever you wanted to do, you would perform well. wanted to do, you would perform well. wanted to do, you would perform well. And then if we gave you caffeine, you'd And then if we gave you caffeine, you'd And then if we gave you caffeine, you'd perform better. It's why we call it perform better. It's why we call it perform better. It's why we call it erggoenicate. It's a performance erggoenicate. It's a performance erggoenicate. It's a performance enhancer. Caffeine is really effective enhancer. Caffeine is really effective enhancer. Caffeine is really effective primarily at endurance based events, but primarily at endurance based events, but primarily at endurance based events, but it is a stimulatory thing that people it is a stimulatory thing that people it is a stimulatory thing that people will use. So let's just say you have will use. So let's just say you have will use. So let's just say you have normal baseline performance, then normal baseline performance, then normal baseline performance, then caffeine augments that performance. If caffeine augments that performance. If caffeine augments that performance. If you go into sleep debt, the sleep itself you go into sleep debt, the sleep itself you go into sleep debt, the sleep itself will reduce your performance. And the will reduce your performance. And the will reduce your performance. And the coffee can bring you back to normal, but coffee can bring you back to normal, but coffee can bring you back to normal, but it won't bring you back to that it won't bring you back to that it won't bring you back to that augmented state that you had when you augmented state that you had when you augmented state that you had when you were rested and caffeinated. This is were rested and caffeinated. This is were rested and caffeinated. This is important because a lot of people will important because a lot of people will important because a lot of people will be like, "Ah, I'll throw away the sleep be like, "Ah, I'll throw away the sleep be like, "Ah, I'll throw away the sleep or I won't worry about it as much or I won't worry about it as much or I won't worry about it as much because I'll just take more stimulants because I'll just take more stimulants because I'll just take more stimulants tomorrow and I feel great." You will

tomorrow and I feel great." You will tomorrow and I feel great." You will feel as good, but you will not perform feel as good, but you will not perform feel as good, but you will not perform as well. So, what you need to perform at as well. So, what you need to perform at as well. So, what you need to perform at your best if you're a caffeine user is your best if you're a caffeine user is your best if you're a caffeine user is to be both well-rested and then to be both well-rested and then to be both well-rested and then caffeinated. Another thing you want to caffeinated. Another thing you want to caffeinated. Another thing you want to pay attention to in your sleep pay attention to in your sleep pay attention to in your sleep environment, um, labeled ergonomics here environment, um, labeled ergonomics here environment, um, labeled ergonomics here is your pillow, your bed, your mattress. is your pillow, your bed, your mattress. is your pillow, your bed, your mattress. This is mostly This is mostly This is mostly based on feel. based on feel. based on feel. >> Is there any no- go in this regard? >> Is there any no- go in this regard? >> Is there any no- go in this regard? >> Not really. >> Not really. >> Not really. >> Not really. >> Not really. >> Not really. >> No. Unless, let's say you have a >> No. Unless, let's say you have a >> No. Unless, let's say you have a sleeping partner and you're sleeping in sleeping partner and you're sleeping in sleeping partner and you're sleeping in a bed that is too small and that results a bed that is too small and that results a bed that is too small and that results in you hitting each other or touching in you hitting each other or touching in you hitting each other or touching each other and you don't like that. So each other and you don't like that. So each other and you don't like that. So other than those uh the framework other than those uh the framework other than those uh the framework themselves there there's really no themselves there there's really no themselves there there's really no nothing to be concerned with. nothing to be concerned with. nothing to be concerned with. >> What about these like eight beds? >> What about these like eight beds? >> What about these like eight beds? >> Asleep is fantastic. So asleep is not a >> Asleep is fantastic. So asleep is not a >> Asleep is fantastic. So asleep is not a bed it's a cover bed it's a cover bed it's a cover >> which regulates temperature. If you are >> which regulates temperature. If you are >> which regulates temperature. If you are in a bedding situation where you're in a bedding situation where you're in a bedding situation where you're getting hot then that's a problem. So if getting hot then that's a problem. So if getting hot then that's a problem. So if then an eight will help you regulate then an eight will help you regulate then an eight will help you regulate that temperature it's a great solution. that temperature it's a great solution. that temperature it's a great solution. If you're not in that situation then If you're not in that situation then If you're not in that situation then you're going to be just fine. So you're going to be just fine. So you're going to be just fine. So temperature regulation is a really big temperature regulation is a really big temperature regulation is a really big deal deal deal >> and you'll quite often see people that >> and you'll quite often see people that >> and you'll quite often see people that do that. Whether that's getting a do that. Whether that's getting a do that. Whether that's getting a product like that or it's getting a product like that or it's getting a product like that or it's getting a sheet that's cooler or a mattress that sheet that's cooler or a mattress that sheet that's cooler or a mattress that is better with ventilation, then you'll is better with ventilation, then you'll is better with ventilation, then you'll often times see them sleep a little bit often times see them sleep a little bit often times see them sleep a little bit better. Next on our list is screen better. Next on our list is screen better. Next on our list is screen usage. Everyone has been told and you usage. Everyone has been told and you usage. Everyone has been told and you know perhaps nothing's more destructive know perhaps nothing's more destructive know perhaps nothing's more destructive when you're sleeping screen. What's more when you're sleeping screen. What's more when you're sleeping screen. What's more interesting here is the stuff that interesting here is the stuff that interesting here is the stuff that people generally don't talk about. It's people generally don't talk about. It's people generally don't talk about. It's not the fact that necessarily screen not the fact that necessarily screen not the fact that necessarily screen usage is shooting your face with a bunch usage is shooting your face with a bunch usage is shooting your face with a bunch of blue light. What's more dangerous of blue light. What's more dangerous of blue light. What's more dangerous about your screen is the arousal

about your screen is the arousal about your screen is the arousal associated with the search for novelty. associated with the search for novelty. associated with the search for novelty. >> The search for novelty. What does that >> The search for novelty. What does that >> The search for novelty. What does that mean? mean? mean? >> You're engaging in a podcast, >> You're engaging in a podcast, >> You're engaging in a podcast, social media, a game is puzzle driven. social media, a game is puzzle driven. social media, a game is puzzle driven. It is solution. It is interest. It is It is solution. It is interest. It is It is solution. It is interest. It is engagement. It is search for the next. engagement. It is search for the next. engagement. It is search for the next. That's the stuff that more likely than That's the stuff that more likely than That's the stuff that more likely than not cause sleep disturbance not cause sleep disturbance not cause sleep disturbance disturbances. disturbances. disturbances. In the studies that have looked at In the studies that have looked at In the studies that have looked at things like TV time versus tablet versus things like TV time versus tablet versus things like TV time versus tablet versus phone versus reading, those all can be phone versus reading, those all can be phone versus reading, those all can be equally dangerous to sleep. Here is the equally dangerous to sleep. Here is the equally dangerous to sleep. Here is the example. I am a TV before bed guy. A example. I am a TV before bed guy. A example. I am a TV before bed guy. A giant TV with a blast of blue light. I giant TV with a blast of blue light. I giant TV with a blast of blue light. I sleep great with that. My wife is really sleep great with that. My wife is really sleep great with that. My wife is really struggles with light before bed. she struggles with light before bed. she struggles with light before bed. she will read and yet she chooses to read will read and yet she chooses to read will read and yet she chooses to read things that I don't think she should be things that I don't think she should be things that I don't think she should be reading for a night and then she'll wake reading for a night and then she'll wake reading for a night and then she'll wake up because of the topics that she's up because of the topics that she's up because of the topics that she's reading where I'm watching things on TV reading where I'm watching things on TV reading where I'm watching things on TV that are you know documentaries on that are you know documentaries on that are you know documentaries on Ulysius Grant or something and you're Ulysius Grant or something and you're Ulysius Grant or something and you're just like that is the least engaging just like that is the least engaging just like that is the least engaging thing ever. So it's not the fact that thing ever. So it's not the fact that thing ever. So it's not the fact that the light is there. Um I use that stuff the light is there. Um I use that stuff the light is there. Um I use that stuff much like you use your podcasts which is much like you use your podcasts which is much like you use your podcasts which is my entire day is so driven by somebody my entire day is so driven by somebody my entire day is so driven by somebody wanting my attention and time. I have to wanting my attention and time. I have to wanting my attention and time. I have to have something that gives me a cognitive have something that gives me a cognitive have something that gives me a cognitive switch that says you get to turn off.

switch that says you get to turn off. switch that says you get to turn off. >> I wanted to add something to this which >> I wanted to add something to this which >> I wanted to add something to this which I've been thinking about this week. So I've been thinking about this week. So I've been thinking about this week. So in Meta, Meta own Instagram and Facebook in Meta, Meta own Instagram and Facebook in Meta, Meta own Instagram and Facebook and WhatsApp etc. In Meta's earnings and WhatsApp etc. In Meta's earnings and WhatsApp etc. In Meta's earnings call this week, Mark Zuckerberg talked call this week, Mark Zuckerberg talked call this week, Mark Zuckerberg talked about how they had changed the about how they had changed the about how they had changed the recommendation algorithm on social media recommendation algorithm on social media recommendation algorithm on social media apps using AI. And this was something apps using AI. And this was something apps using AI. And this was something that we've always forecasted would that we've always forecasted would that we've always forecasted would happen and we've been thinking about the happen and we've been thinking about the happen and we've been thinking about the creator economy and how it would impact creator economy and how it would impact creator economy and how it would impact it. But specifically for people it. But specifically for people it. But specifically for people listening, what essentially he said is listening, what essentially he said is listening, what essentially he said is every time you post something on every time you post something on every time you post something on Instagram, whether it's a real or or a Instagram, whether it's a real or or a Instagram, whether it's a real or or a normal post, they now feed it to a large normal post, they now feed it to a large normal post, they now feed it to a large language model, an AI, and the AI language model, an AI, and the AI language model, an AI, and the AI effectively, and again, I'm summarizing effectively, and again, I'm summarizing effectively, and again, I'm summarizing here, watches it, and it can now here, watches it, and it can now here, watches it, and it can now understand the full context of what it's understand the full context of what it's understand the full context of what it's watching. So, if it's watching a clip of watching. So, if it's watching a clip of watching. So, if it's watching a clip of you and me right now, it'll understand you and me right now, it'll understand you and me right now, it'll understand that that is Andy Galpin. He's holding a that that is Andy Galpin. He's holding a that that is Andy Galpin. He's holding a card, he's wearing a black t-shirt, he's card, he's wearing a black t-shirt, he's card, he's wearing a black t-shirt, he's it'll look at the transcript, it'll know it'll look at the transcript, it'll know it'll look at the transcript, it'll know what you said. And this is all pertinent what you said. And this is all pertinent what you said. And this is all pertinent because it then can without in the past because it then can without in the past because it then can without in the past needing to look at the caption and the needing to look at the caption and the needing to look at the caption and the hashtags, it can then decide with way hashtags, it can then decide with way hashtags, it can then decide with way more context than ever before who more context than ever before who more context than ever before who exactly would want to see that. And the exactly would want to see that. And the exactly would want to see that. And the net impact of that for for the user of net impact of that for for the user of net impact of that for for the user of Instagram or these other social media Instagram or these other social media Instagram or these other social media apps or Tik Tok or whatever it is, is apps or Tik Tok or whatever it is, is apps or Tik Tok or whatever it is, is you're going to be more retained now you're going to be more retained now you're going to be more retained now than ever before. And as you were than ever before. And as you were than ever before. And as you were talking about that, I thought, I wonder talking about that, I thought, I wonder talking about that, I thought, I wonder if they think about timing of day. Like, if they think about timing of day. Like, if they think about timing of day. Like, I wonder if they think at 11 p.m.

I wonder if they think at 11 p.m. I wonder if they think at 11 p.m. there's a certain thing that's going to there's a certain thing that's going to there's a certain thing that's going to keep Andy scrolling versus something at keep Andy scrolling versus something at keep Andy scrolling versus something at 9:00 a.m. when you're off to work. And 9:00 a.m. when you're off to work. And 9:00 a.m. when you're off to work. And of course they do because that and you of course they do because that and you of course they do because that and you know they were talking about on the know they were talking about on the know they were talking about on the earnings call Mark was saying how it's earnings call Mark was saying how it's earnings call Mark was saying how it's increased retention by I think 15 basis increased retention by I think 15 basis increased retention by I think 15 basis points. And there's this quote where he points. And there's this quote where he points. And there's this quote where he said there are already two large sets of said there are already two large sets of said there are already two large sets of content to draw from. first from your content to draw from. first from your content to draw from. first from your friends and people you follow and second friends and people you follow and second friends and people you follow and second from creators that you don't follow. But from creators that you don't follow. But from creators that you don't follow. But now there's going to be a whole new and now there's going to be a whole new and now there's going to be a whole new and nearly infinite universe of personalized nearly infinite universe of personalized nearly infinite universe of personalized content which from that I infer what content which from that I infer what content which from that I infer what they're saying is with their new large they're saying is with their new large they're saying is with their new large language model called Muse is we're language model called Muse is we're language model called Muse is we're actually going to make new content to actually going to make new content to actually going to make new content to show Andy Galpin show Andy Galpin show Andy Galpin >> that no one made no humans made. We're >> that no one made no humans made. We're >> that no one made no humans made. We're going to make stuff that we know Andy going to make stuff that we know Andy going to make stuff that we know Andy will like. And so I say all this to say will like. And so I say all this to say will like. And so I say all this to say that in this sleep conversation, we've that in this sleep conversation, we've that in this sleep conversation, we've been talking about as creators. We've been talking about as creators. We've been talking about as creators. We've been saying basically it's going to get been saying basically it's going to get been saying basically it's going to get really difficult if you're a creator really difficult if you're a creator really difficult if you're a creator because now if you have a million because now if you have a million because now if you have a million followers, it doesn't matter. No, if followers, it doesn't matter. No, if followers, it doesn't matter. No, if Jenny has zero followers, but she makes Jenny has zero followers, but she makes Jenny has zero followers, but she makes something that is contextually more something that is contextually more something that is contextually more interesting than the million follower interesting than the million follower interesting than the million follower guy, Jenny's thing is going to see be guy, Jenny's thing is going to see be guy, Jenny's thing is going to see be seen to everyone. But actually now seen to everyone. But actually now seen to everyone. But actually now you're going to be competing with an AI you're going to be competing with an AI you're going to be competing with an AI that's going to be churning out super that's going to be churning out super that's going to be churning out super personalized Andy Galpin content.

personalized Andy Galpin content. personalized Andy Galpin content. >> Like that just Andy would just love at >> Like that just Andy would just love at >> Like that just Andy would just love at 11 p.m. 11 p.m. 11 p.m. >> I said to my team this week, I was like, >> I said to my team this week, I was like, >> I said to my team this week, I was like, just take care of yourself. Do you know just take care of yourself. Do you know just take care of yourself. Do you know what I mean? Just be aware, you know, what I mean? Just be aware, you know, what I mean? Just be aware, you know, when you open your phone that the AI is when you open your phone that the AI is when you open your phone that the AI is doing everything it can to retain you. doing everything it can to retain you. doing everything it can to retain you. >> Yeah. I mean, just don't be on your >> Yeah. I mean, just don't be on your >> Yeah. I mean, just don't be on your phone. We've been making this argument phone. We've been making this argument phone. We've been making this argument for years, but gez, um, you got every for years, but gez, um, you got every for years, but gez, um, you got every disadvantage possible coming in your disadvantage possible coming in your disadvantage possible coming in your way. And and look, we're all human. I I way. And and look, we're all human. I I way. And and look, we're all human. I I think I remember think I remember think I remember last time I was here, you were talking last time I was here, you were talking last time I was here, you were talking about how like you wake up and your about how like you wake up and your about how like you wake up and your phone's right there, but your your phone's right there, but your your phone's right there, but your your fiance like doesn't touch your phone for fiance like doesn't touch your phone for fiance like doesn't touch your phone for the first hour of the day or something. the first hour of the day or something. the first hour of the day or something. and it's just like on the charger until and it's just like on the charger until and it's just like on the charger until noon or something. You're just like, noon or something. You're just like, noon or something. You're just like, "What? I'm more like you." Right? I'm "What? I'm more like you." Right? I'm "What? I'm more like you." Right? I'm like, "My phone is in my room. It's not like, "My phone is in my room. It's not like, "My phone is in my room. It's not three rooms. Like, I'm just not doing three rooms. Like, I'm just not doing three rooms. Like, I'm just not doing any of that stuff." Right? And we any of that stuff." Right? And we any of that stuff." Right? And we started this entire piece by saying the started this entire piece by saying the started this entire piece by saying the environment you're in is just different environment you're in is just different environment you're in is just different than it's ever been before. And it's not than it's ever been before. And it's not than it's ever been before. And it's not getting any better. And at some point, getting any better. And at some point, getting any better. And at some point, you have to make that decision of you have to make that decision of you have to make that decision of do you care about your own health? Do do you care about your own health? Do do you care about your own health? Do you care about the thing the next day you care about the thing the next day you care about the thing the next day that you didn't do well? And you care that you didn't do well? And you care that you didn't do well? And you care more about that than you cared about more about that than you cared about more about that than you cared about that next reel.

that next reel. that next reel. >> What is it that's causing us to >> What is it that's causing us to >> What is it that's causing us to understand everything you just said, but understand everything you just said, but understand everything you just said, but to ignore it and to pick up our phone to ignore it and to pick up our phone to ignore it and to pick up our phone anyway? anyway? anyway? >> You are hard driven through the entire >> You are hard driven through the entire >> You are hard driven through the entire biology of our species to search for biology of our species to search for biology of our species to search for novelty. novelty. novelty. In fact, I I look at this from the lens In fact, I I look at this from the lens In fact, I I look at this from the lens of sports. Why do you care about high of sports. Why do you care about high of sports. Why do you care about high achievement? Why do I care about achievement? Why do I care about achievement? Why do I care about performance? There has direct performance? There has direct performance? There has direct translation. When someone breaks a translation. When someone breaks a translation. When someone breaks a barrier, barrier, barrier, we all benefit from that. And I could we all benefit from that. And I could we all benefit from that. And I could give you direct examples of this. But we give you direct examples of this. But we give you direct examples of this. But we have every story. You want to go to have every story. You want to go to have every story. You want to go to Joseph Campbell heroes journey, right? Joseph Campbell heroes journey, right? Joseph Campbell heroes journey, right? You want to go back to Hercules, the You want to go back to Hercules, the You want to go back to Hercules, the story of the marathon. Like you pull any story of the marathon. Like you pull any story of the marathon. Like you pull any story from history out and what are you story from history out and what are you story from history out and what are you actually looking at? You're looking at actually looking at? You're looking at actually looking at? You're looking at somebody did something that no one has somebody did something that no one has somebody did something that no one has ever done before. You care more about ever done before. You care more about ever done before. You care more about records records records than you do regular wins and losses. than you do regular wins and losses. than you do regular wins and losses. Why? because they're novel. Why? because they're novel. Why? because they're novel. Why are you more interested in watching Why are you more interested in watching Why are you more interested in watching Messi break that record Messi break that record Messi break that record than you are the other team winning in than you are the other team winning in than you are the other team winning in the exact same shot?

the exact same shot? the exact same shot? It's because you saw something. You got It's because you saw something. You got It's because you saw something. You got to be there when someone did something to be there when someone did something to be there when someone did something for the first time in human history. for the first time in human history. for the first time in human history. >> I get more of a dopamine hit from the >> I get more of a dopamine hit from the >> I get more of a dopamine hit from the novelty, from the new thing. novelty, from the new thing. novelty, from the new thing. >> It's more than the dopamine hit, though. >> It's more than the dopamine hit, though. >> It's more than the dopamine hit, though. It's a sense of purpose. Your life It's a sense of purpose. Your life It's a sense of purpose. Your life mattered mattered mattered because you got to be involved in because you got to be involved in because you got to be involved in something no one else has ever seen. And something no one else has ever seen. And something no one else has ever seen. And even as that bystander on TV 30,000 even as that bystander on TV 30,000 even as that bystander on TV 30,000 kilometers away, you got to be a part of kilometers away, you got to be a part of kilometers away, you got to be a part of that. And that all comes down to we are that. And that all comes down to we are that. And that all comes down to we are so wired so wired so wired to reward novelty. to reward novelty. to reward novelty. So then now that comes back to your life So then now that comes back to your life So then now that comes back to your life and you have to be thinking how do you and you have to be thinking how do you and you have to be thinking how do you walk away from that core drive? thinking walk away from that core drive? thinking walk away from that core drive? thinking about a study I read about in psychology about a study I read about in psychology about a study I read about in psychology class in school with pigeons getting class in school with pigeons getting class in school with pigeons getting variable rewards. variable rewards. variable rewards. >> I'm going to butcher this, but bear with >> I'm going to butcher this, but bear with >> I'm going to butcher this, but bear with me. They took a pigeon and they got a me. They took a pigeon and they got a me. They took a pigeon and they got a little lever for it to press and every little lever for it to press and every little lever for it to press and every time it would press the lever and time it would press the lever and time it would press the lever and sometimes it would get a reward. And sometimes it would get a reward. And sometimes it would get a reward. And they found from the study that if they they found from the study that if they they found from the study that if they made the rewards variable, i.e. it made the rewards variable, i.e. it made the rewards variable, i.e. it couldn't predict when it was coming, the couldn't predict when it was coming, the couldn't predict when it was coming, the pigeon was more likely to keep pressing pigeon was more likely to keep pressing pigeon was more likely to keep pressing the lever, i.e. it was more addicted to the lever, i.e. it was more addicted to the lever, i.e. it was more addicted to the behavior if it didn't know when the the behavior if it didn't know when the the behavior if it didn't know when the dopamine hit was coming or the the treat dopamine hit was coming or the the treat dopamine hit was coming or the the treat in that case. Scrolling on social media in that case. Scrolling on social media in that case. Scrolling on social media is kind of like the slot machine of is kind of like the slot machine of is kind of like the slot machine of variable rewards. I just don't know what variable rewards. I just don't know what variable rewards. I just don't know what I'm going to get. But every fourth, you I'm going to get. But every fourth, you I'm going to get. But every fourth, you know, scroll, I get something that know, scroll, I get something that know, scroll, I get something that >> or every 40th.

>> or every 40th. >> or every 40th. >> Yeah. Orth better, right? Because the >> Yeah. Orth better, right? Because the >> Yeah. Orth better, right? Because the more unpredictable it is, more unpredictable it is, more unpredictable it is, >> the more likely you are to be like, "One >> the more likely you are to be like, "One >> the more likely you are to be like, "One more, one more, one more, one more." more, one more, one more, one more." more, one more, one more, one more." Right? Like, if it actually comes too Right? Like, if it actually comes too Right? Like, if it actually comes too quickly, you care less. quickly, you care less. quickly, you care less. >> So, you're going to scroll through all >> So, you're going to scroll through all >> So, you're going to scroll through all the boring stuff, boring stuff, boring the boring stuff, boring stuff, boring the boring stuff, boring stuff, boring stuff, boring stuff, boring stuff for stuff, boring stuff, boring stuff for stuff, boring stuff, boring stuff for the one out of every 40 that gets you. the one out of every 40 that gets you. the one out of every 40 that gets you. That's what you're actually there for. I That's what you're actually there for. I That's what you're actually there for. I mean, if I gave most people and I said mean, if I gave most people and I said mean, if I gave most people and I said like you can have $10,000 like you can have $10,000 like you can have $10,000 or you can have $10,000 in equity in a or you can have $10,000 in equity in a or you can have $10,000 in equity in a startup. startup. startup. I look at your face. Like I know what I look at your face. Like I know what I look at your face. Like I know what you're doing, right? you're doing, right? you're doing, right? You want to like people are it depends You want to like people are it depends You want to like people are it depends on where you're at, right? But it's just on where you're at, right? But it's just on where you're at, right? But it's just like okay. And if I said right now the like okay. And if I said right now the like okay. And if I said right now the most likely scenario is that $10,000 is most likely scenario is that $10,000 is most likely scenario is that $10,000 is go zero. go zero. go zero. >> Yeah. >> Yeah. >> Yeah. >> Which is what happens, right? You're >> Which is what happens, right? You're >> Which is what happens, right? You're like kind of hedge. Can I go five and like kind of hedge. Can I go five and like kind of hedge. Can I go five and five? like you're you're going to go you five? like you're you're going to go you five? like you're you're going to go you don't you unless you need the 10 grand don't you unless you need the 10 grand don't you unless you need the 10 grand which a lot of people do but you get the which a lot of people do but you get the which a lot of people do but you get the point because you're like man walking point because you're like man walking point because you're like man walking away from belief walking away from hope away from belief walking away from hope away from belief walking away from hope walking away from what if is in insanely walking away from what if is in insanely walking away from what if is in insanely hard to do. hard to do. hard to do. >> I deleted one of these social media apps >> I deleted one of these social media apps >> I deleted one of these social media apps just completely from my phone and just completely from my phone and just completely from my phone and honestly you always think that you're honestly you always think that you're honestly you always think that you're going to have like FOMO. You're not going to have like FOMO. You're not going to have like FOMO. You're not going to know what's going on or there's going to know what's going on or there's going to know what's going on or there's going to be some huge loss to your life going to be some huge loss to your life going to be some huge loss to your life if you don't have an app on your phone.

if you don't have an app on your phone. if you don't have an app on your phone. And it's just remarkable when you delete And it's just remarkable when you delete And it's just remarkable when you delete these some of these social media apps these some of these social media apps these some of these social media apps how positive of a net impact it has on how positive of a net impact it has on how positive of a net impact it has on your life. your life. your life. >> I have a a friend of mine named Shaun >> I have a a friend of mine named Shaun >> I have a a friend of mine named Shaun Ali, a famous UFC fighter. He was Ali, a famous UFC fighter. He was Ali, a famous UFC fighter. He was sitting at his pool and he had his sitting at his pool and he had his sitting at his pool and he had his daughter was like one or two years old daughter was like one or two years old daughter was like one or two years old and he was like scrolling Twitter and and he was like scrolling Twitter and and he was like scrolling Twitter and was like, "What am I doing?" Like my was like, "What am I doing?" Like my was like, "What am I doing?" Like my daughter's over here in front of me. daughter's over here in front of me. daughter's over here in front of me. He's 2 years old and like I'm on He's 2 years old and like I'm on He's 2 years old and like I'm on scrolling like not doing work or not scrolling like not doing work or not scrolling like not doing work or not making a post. Not like I'm just making a post. Not like I'm just making a post. Not like I'm just scrolling. scrolling. scrolling. dumped it was just like team you guys dumped it was just like team you guys dumped it was just like team you guys handle it not on any social media more handle it not on any social media more handle it not on any social media more >> so that screens >> so that screens >> so that screens >> that's screens my friend another one to >> that's screens my friend another one to >> that's screens my friend another one to think about which we've sort of touched think about which we've sort of touched think about which we've sort of touched on is called the presence of other on is called the presence of other on is called the presence of other beings this is our classic sleep divorce beings this is our classic sleep divorce beings this is our classic sleep divorce I assume you uh as I do share your I assume you uh as I do share your I assume you uh as I do share your sleeping environment with your partner sleeping environment with your partner sleeping environment with your partner >> yes >> yes >> yes >> tough to make the argument of like get a >> tough to make the argument of like get a >> tough to make the argument of like get a sick divorce right sick divorce right sick divorce right >> yeah I'm not telling her >> yeah I'm not telling her >> yeah I'm not telling her >> you can tell that >> you can tell that >> you can tell that >> it's funny if it was up to my if we >> it's funny if it was up to my if we >> it's funny if it was up to my if we would have a sleep divorce. would have a sleep divorce. would have a sleep divorce. >> You're joking. >> You're joking. >> You're joking. >> No, >> No, >> No, >> she's like, "Get away from me. Don't >> she's like, "Get away from me. Don't >> she's like, "Get away from me. Don't touch me." She wants to like if we could touch me." She wants to like if we could touch me." She wants to like if we could have separate beds in separate rooms, have separate beds in separate rooms, have separate beds in separate rooms, she I don't snore earning, but she just she I don't snore earning, but she just she I don't snore earning, but she just like like like >> My fiance is the opposite.

>> My fiance is the opposite. >> My fiance is the opposite. >> It's not super realistic, but it is >> It's not super realistic, but it is >> It's not super realistic, but it is true. There are data behind it. People true. There are data behind it. People true. There are data behind it. People generally don't sleep as well when generally don't sleep as well when generally don't sleep as well when you're in the same bed as others. The you're in the same bed as others. The you're in the same bed as others. The realistic solution, try to get sheets or realistic solution, try to get sheets or realistic solution, try to get sheets or a sleeping situation in which when one a sleeping situation in which when one a sleeping situation in which when one partner moves, it doesn't roll the other partner moves, it doesn't roll the other partner moves, it doesn't roll the other person. person. person. >> Oh, like separate sheets. separate >> Oh, like separate sheets. separate >> Oh, like separate sheets. separate sheets or simply the type of sheets. sheets or simply the type of sheets. sheets or simply the type of sheets. >> Um my wife loves to be really >> Um my wife loves to be really >> Um my wife loves to be really constricted so she likes the sheets constricted so she likes the sheets constricted so she likes the sheets tucked in tight. She likes to bed and I tucked in tight. She likes to bed and I tucked in tight. She likes to bed and I hate it. Like hate it. Like hate it. Like >> I feel like I'm in Shaw Shank. I'm like >> I feel like I'm in Shaw Shank. I'm like >> I feel like I'm in Shaw Shank. I'm like break me out like rip it all out of break me out like rip it all out of break me out like rip it all out of there. So there's little things like there. So there's little things like there. So there's little things like that that don't require you to buy that that don't require you to buy that that don't require you to buy anything where you just change kind of anything where you just change kind of anything where you just change kind of the the setup and the scenario to where the the setup and the scenario to where the the setup and the scenario to where their movement doesn't impact you as their movement doesn't impact you as their movement doesn't impact you as much. Um noise would be the same one. if much. Um noise would be the same one. if much. Um noise would be the same one. if you are sleeping with somebody who makes you are sleeping with somebody who makes you are sleeping with somebody who makes a lot of noise, tosses and turns a a lot of noise, tosses and turns a a lot of noise, tosses and turns a bunch, um you could put a pillow in bunch, um you could put a pillow in bunch, um you could put a pillow in between, so when they roll over and between, so when they roll over and between, so when they roll over and move, they don't hit you, earplugs, move, they don't hit you, earplugs, move, they don't hit you, earplugs, things like that. So, that one's a things like that. So, that one's a things like that. So, that one's a pretty straightforward one, but that pretty straightforward one, but that pretty straightforward one, but that said, it's pretty impactful. It can said, it's pretty impactful. It can said, it's pretty impactful. It can really make a big difference. And if really make a big difference. And if really make a big difference. And if you're really struggling, you're really struggling, you're really struggling, maybe do a partial sleep divorce.

maybe do a partial sleep divorce. maybe do a partial sleep divorce. >> Okay. >> Okay. >> Okay. >> Next, sleeping in new environment. Uh >> Next, sleeping in new environment. Uh >> Next, sleeping in new environment. Uh this would oftentimes be called first this would oftentimes be called first this would oftentimes be called first night effect. So your first night, night effect. So your first night, night effect. So your first night, whether it's back home, whether it's in whether it's back home, whether it's in whether it's back home, whether it's in a hotel or somewhere else, you don't a hotel or somewhere else, you don't a hotel or somewhere else, you don't feel as comfortable and as safe. And feel as comfortable and as safe. And feel as comfortable and as safe. And your circadian rhythms, the things that your circadian rhythms, the things that your circadian rhythms, the things that set your timing, aren't there. This is set your timing, aren't there. This is set your timing, aren't there. This is sound. This is light. This is feel. This sound. This is light. This is feel. This sound. This is light. This is feel. This is temperature. This is smell. What you is temperature. This is smell. What you is temperature. This is smell. What you can do if you travel a lot, our athletes can do if you travel a lot, our athletes can do if you travel a lot, our athletes travel every 3 to 5 days, right? This is travel every 3 to 5 days, right? This is travel every 3 to 5 days, right? This is what they do. You can try to mimic your what they do. You can try to mimic your what they do. You can try to mimic your sleep environment at home on the road. sleep environment at home on the road. sleep environment at home on the road. Some people will take their pillows. Some people will take their pillows. Some people will take their pillows. Other things that are on the similar Other things that are on the similar Other things that are on the similar list are smells like lavender. list are smells like lavender. list are smells like lavender. Lavender is moderately associated with Lavender is moderately associated with Lavender is moderately associated with helping people fall asleep. None of helping people fall asleep. None of helping people fall asleep. None of those is going to like knock you out. those is going to like knock you out. those is going to like knock you out. >> Mhm. >> Mhm. >> Mhm. >> What you're looking to do is stack >> What you're looking to do is stack >> What you're looking to do is stack winds. winds. winds. Next is temperature. You want to be Next is temperature. You want to be Next is temperature. You want to be cool. Generally, you're looking at 64 to cool. Generally, you're looking at 64 to cool. Generally, you're looking at 64 to 68 degrees. This is personally 68 degrees. This is personally 68 degrees. This is personally dependent. Um, some people actually like dependent. Um, some people actually like dependent. Um, some people actually like to be a little bit colder so that they to be a little bit colder so that they to be a little bit colder so that they can have a heavier blanket because they can have a heavier blanket because they can have a heavier blanket because they like that feeling. When this idea got like that feeling. When this idea got like that feeling. When this idea got popular a bunch a few years ago, people popular a bunch a few years ago, people popular a bunch a few years ago, people just started raking the ACs, right?

just started raking the ACs, right? just started raking the ACs, right? You're just like, get the room as cold You're just like, get the room as cold You're just like, get the room as cold as you possibly can. That can become a as you possibly can. That can become a as you possibly can. That can become a problem because we're seeing this problem because we're seeing this problem because we're seeing this somewhat consistency where when people's somewhat consistency where when people's somewhat consistency where when people's air conditioners kick on, it actually air conditioners kick on, it actually air conditioners kick on, it actually wakes them up. And as we talked about wakes them up. And as we talked about wakes them up. And as we talked about earlier with noise, it's not necessarily earlier with noise, it's not necessarily earlier with noise, it's not necessarily always about the volume, but it's the always about the volume, but it's the always about the volume, but it's the change, change, change, >> okay, >> okay, >> okay, >> in sound. And so you have something >> in sound. And so you have something >> in sound. And so you have something kicking on, kicking off, kicking on, kicking on, kicking off, kicking on, kicking on, kicking off, kicking on, kicking off. The other thing we see is kicking off. The other thing we see is kicking off. The other thing we see is because of air quality situations, uh, because of air quality situations, uh, because of air quality situations, uh, we've seen quite often when we have we've seen quite often when we have we've seen quite often when we have environmental sensors and stuff that if environmental sensors and stuff that if environmental sensors and stuff that if your air conditioner is not clean and your air conditioner is not clean and your air conditioner is not clean and the fan is out in there, you can the fan is out in there, you can the fan is out in there, you can actually kick a bunch of dander and actually kick a bunch of dander and actually kick a bunch of dander and particulates and other things into the particulates and other things into the particulates and other things into the air and then you start breathing those air and then you start breathing those air and then you start breathing those things in it overnight and your nose things in it overnight and your nose things in it overnight and your nose starts to get a little bit stuffed up. starts to get a little bit stuffed up. starts to get a little bit stuffed up. You can't breathe through your nose and You can't breathe through your nose and You can't breathe through your nose and then boom, you have this hypopnic or then boom, you have this hypopnic or then boom, you have this hypopnic or apnneic event. The last component that apnneic event. The last component that apnneic event. The last component that comes up, you know, pretty often at comes up, you know, pretty often at comes up, you know, pretty often at absolute rest is fans. This can make absolute rest is fans. This can make absolute rest is fans. This can make your mouth dry. So, if you're waking up your mouth dry. So, if you're waking up your mouth dry. So, if you're waking up with that and you're like, "Ah, I got to with that and you're like, "Ah, I got to with that and you're like, "Ah, I got to get a drink of water or something." Um, get a drink of water or something." Um, get a drink of water or something." Um, then maybe consider not having the fan then maybe consider not having the fan then maybe consider not having the fan blow directly out your face.

blow directly out your face. blow directly out your face. >> An interesting thing I was thinking >> An interesting thing I was thinking >> An interesting thing I was thinking about there, which is there was the uh about there, which is there was the uh about there, which is there was the uh viral experiment done in 2009 by Mind viral experiment done in 2009 by Mind viral experiment done in 2009 by Mind Lab sleep study where they conducted um Lab sleep study where they conducted um Lab sleep study where they conducted um the sleep experiment at the University the sleep experiment at the University the sleep experiment at the University of Sussex. Researchers hooked men and of Sussex. Researchers hooked men and of Sussex. Researchers hooked men and women up to an ECG machine to measure women up to an ECG machine to measure women up to an ECG machine to measure their brain waves and played a variety their brain waves and played a variety their brain waves and played a variety of ambient sounds while they slept to of ambient sounds while they slept to of ambient sounds while they slept to see which noises triggered an immediate see which noises triggered an immediate see which noises triggered an immediate wake response. And the top wake wake response. And the top wake wake response. And the top wake responses from men and women was responses from men and women was responses from men and women was completely different. Men's top trigger completely different. Men's top trigger completely different. Men's top trigger was a car alarm. Women's top trigger was was a car alarm. Women's top trigger was was a car alarm. Women's top trigger was a baby crying. Men's top trigger was a baby crying. Men's top trigger was a baby crying. Men's top trigger was wind howling outside. Uh women's second wind howling outside. Uh women's second wind howling outside. Uh women's second top trigger, I should say, is a dripping top trigger, I should say, is a dripping top trigger, I should say, is a dripping tap. Yeah. tap. Yeah. tap. Yeah. >> Men's third top is buzzing or flying of >> Men's third top is buzzing or flying of >> Men's third top is buzzing or flying of a mosquito. Uh women's was um shouting a mosquito. Uh women's was um shouting a mosquito. Uh women's was um shouting outside. And both of their fourth top outside. And both of their fourth top outside. And both of their fourth top trigger was snoring. But it was trigger was snoring. But it was trigger was snoring. But it was interesting that the thing that woke interesting that the thing that woke interesting that the thing that woke most men, their top trigger in that most men, their top trigger in that most men, their top trigger in that study was an alarm outside, but women's study was an alarm outside, but women's study was an alarm outside, but women's was a baby's crying. Yeah. Every mother was a baby's crying. Yeah. Every mother was a baby's crying. Yeah. Every mother out there is gone. Yep. It's in in fact out there is gone. Yep. It's in in fact out there is gone. Yep. It's in in fact one of the largest causes of sleep one of the largest causes of sleep one of the largest causes of sleep disorders in women is having children.

disorders in women is having children. disorders in women is having children. what happens after child birth and and what happens after child birth and and what happens after child birth and and it's a whole interesting field to hear it's a whole interesting field to hear it's a whole interesting field to hear of uh postpartum care is really poor in of uh postpartum care is really poor in of uh postpartum care is really poor in women like we just sort of like start women like we just sort of like start women like we just sort of like start paying attention to baby stop paying paying attention to baby stop paying paying attention to baby stop paying attention to mom as soon as baby comes attention to mom as soon as baby comes attention to mom as soon as baby comes out well I'm saying that because it is out well I'm saying that because it is out well I'm saying that because it is obvious and clear that the last obvious and clear that the last obvious and clear that the last trimester can present a lot of sleep trimester can present a lot of sleep trimester can present a lot of sleep challenges for women and then especially challenges for women and then especially challenges for women and then especially as soon as a baby's there like you're as soon as a baby's there like you're as soon as a baby's there like you're just going to have some known period of just going to have some known period of just going to have some known period of sleep deprivation whether it's delivery sleep deprivation whether it's delivery sleep deprivation whether it's delivery or having a newborn all that stuff and or having a newborn all that stuff and or having a newborn all that stuff and that can actually cause patterns this that can actually cause patterns this that can actually cause patterns this can cause insomnia. This can cause can cause insomnia. This can cause can cause insomnia. This can cause irregular sleep schedules, circadian irregular sleep schedules, circadian irregular sleep schedules, circadian disorders, natural things. Totally fine. disorders, natural things. Totally fine. disorders, natural things. Totally fine. In some percentage of women, those In some percentage of women, those In some percentage of women, those patterns will persist. And so, you'll patterns will persist. And so, you'll patterns will persist. And so, you'll see women who have sleep disorders, even see women who have sleep disorders, even see women who have sleep disorders, even with adult children that started because with adult children that started because with adult children that started because of the child birth. We were advocating of the child birth. We were advocating of the child birth. We were advocating at all times like, yeah, get through it. at all times like, yeah, get through it. at all times like, yeah, get through it. I got two kids, you know, I've been I got two kids, you know, I've been I got two kids, you know, I've been there. But then just make sure you're there. But then just make sure you're there. But then just make sure you're you're providing care and going back to you're providing care and going back to you're providing care and going back to try to fix those things. And why that is try to fix those things. And why that is try to fix those things. And why that is difficult is because the study you just difficult is because the study you just difficult is because the study you just mentioned mentioned mentioned >> it's worth saying there is an >> it's worth saying there is an >> it's worth saying there is an evolutionary theory behind this that evolutionary theory behind this that evolutionary theory behind this that says you know men and women are attuned says you know men and women are attuned says you know men and women are attuned to different things. But there's also a to different things. But there's also a to different things. But there's also a counterargument that says the difference counterargument that says the difference counterargument that says the difference in who actually wakes up and who gets in who actually wakes up and who gets in who actually wakes up and who gets out of bed is often heavily driven by out of bed is often heavily driven by out of bed is often heavily driven by social roles. Parenting expectations and social roles. Parenting expectations and social roles. Parenting expectations and individual sleep depth rather than a individual sleep depth rather than a individual sleep depth rather than a biological inability for men to hear the biological inability for men to hear the biological inability for men to hear the baby. So how how do we close off on the baby. So how how do we close off on the baby. So how how do we close off on the subject of sleep? Is there anything that subject of sleep? Is there anything that subject of sleep? Is there anything that we haven't touched on that we should we haven't touched on that we should we haven't touched on that we should have touched on as it pertains to how to have touched on as it pertains to how to have touched on as it pertains to how to have incredible sleep? One thing that I have incredible sleep? One thing that I have incredible sleep? One thing that I think will help everyone whether you're think will help everyone whether you're think will help everyone whether you're at any of those stages free a little bit at any of those stages free a little bit at any of those stages free a little bit of money or you got to go the full end

of money or you got to go the full end of money or you got to go the full end of the spectrum and use a hospital or a of the spectrum and use a hospital or a of the spectrum and use a hospital or a service like ours service like ours service like ours is everyone has the ability to run is everyone has the ability to run is everyone has the ability to run self-experiments. We we have a a free self-experiments. We we have a a free self-experiments. We we have a a free guide that anyone can go use and it's guide that anyone can go use and it's guide that anyone can go use and it's just a a quick tutorial about how to run just a a quick tutorial about how to run just a a quick tutorial about how to run your own self-experiment for sleep your own self-experiment for sleep your own self-experiment for sleep specifically. specifically. specifically. >> Oh, there you go. Yeah. Um so this is up >> Oh, there you go. Yeah. Um so this is up >> Oh, there you go. Yeah. Um so this is up and available for free on our website. and available for free on our website. and available for free on our website. Anyone can check it out. There's a lot Anyone can check it out. There's a lot Anyone can check it out. There's a lot of stuff in here we've covered. You can of stuff in here we've covered. You can of stuff in here we've covered. You can get more into it. But the short answer get more into it. But the short answer get more into it. But the short answer of it is we don't want to make people of it is we don't want to make people of it is we don't want to make people think sleep has to be the center of think sleep has to be the center of think sleep has to be the center of their life. I often times when sleep their life. I often times when sleep their life. I often times when sleep comes up, people start thinking, I'd comes up, people start thinking, I'd comes up, people start thinking, I'd love to sleep more, but I'm too busy. love to sleep more, but I'm too busy. love to sleep more, but I'm too busy. Hey, I'm the same boat. Like, I can't Hey, I'm the same boat. Like, I can't Hey, I'm the same boat. Like, I can't afford to have a 12-h hour sleep afford to have a 12-h hour sleep afford to have a 12-h hour sleep routine. What we should be paying routine. What we should be paying routine. What we should be paying attention to is sleep resilience. Steve, attention to is sleep resilience. Steve, attention to is sleep resilience. Steve, I want you to be as resilient to bad I want you to be as resilient to bad I want you to be as resilient to bad sleep as possible. sleep as possible. sleep as possible. I don't want you optimizing your sleep I don't want you optimizing your sleep I don't want you optimizing your sleep because optimization turns into that because optimization turns into that because optimization turns into that giant routine before bed. I got to take giant routine before bed. I got to take giant routine before bed. I got to take 12 different supplements and four 12 different supplements and four 12 different supplements and four different cocktails and I got if I have different cocktails and I got if I have different cocktails and I got if I have to do that along the way, great. The to do that along the way, great. The to do that along the way, great. The endgame though should be resilient.

endgame though should be resilient. endgame though should be resilient. Meaning, you had a bad night of sleep, Meaning, you had a bad night of sleep, Meaning, you had a bad night of sleep, cool, and you still performed. cool, and you still performed. cool, and you still performed. We had this challenge. Flight got We had this challenge. Flight got We had this challenge. Flight got delayed. Great. We still executed. I delayed. Great. We still executed. I delayed. Great. We still executed. I want you to know how to get a good night want you to know how to get a good night want you to know how to get a good night of sleep so you can feel as refreshed as of sleep so you can feel as refreshed as of sleep so you can feel as refreshed as possible, execute the next day, and then possible, execute the next day, and then possible, execute the next day, and then get right back onto it. get right back onto it. get right back onto it. >> The way you get there is, and that's the >> The way you get there is, and that's the >> The way you get there is, and that's the way our company works, like we're just way our company works, like we're just way our company works, like we're just going to run a series of experiments. going to run a series of experiments. going to run a series of experiments. And everyone can do that. Start by And everyone can do that. Start by And everyone can do that. Start by changing one thing. Your trackers, changing one thing. Your trackers, changing one thing. Your trackers, your data are going to tell you how your data are going to tell you how your data are going to tell you how you're sleeping, but they're not telling you're sleeping, but they're not telling you're sleeping, but they're not telling you why you're sleeping that way. So, you why you're sleeping that way. So, you why you're sleeping that way. So, that's your quest. Go figure out why that's your quest. Go figure out why that's your quest. Go figure out why you're sleeping that way. Is it your you're sleeping that way. Is it your you're sleeping that way. Is it your bedroom temperature? Is it your partner? bedroom temperature? Is it your partner? bedroom temperature? Is it your partner? Is it the fact that you're sensitive to Is it the fact that you're sensitive to Is it the fact that you're sensitive to light? Is it the fact you're exercising light? Is it the fact you're exercising light? Is it the fact you're exercising too late? Are you eating too late? Like, too late? Are you eating too late? Like, too late? Are you eating too late? Like, all these things are possible. all these things are possible. all these things are possible. One at a time. Just like Jon Jones, One at a time. Just like Jon Jones, One at a time. Just like Jon Jones, where marginal improvements in your where marginal improvements in your where marginal improvements in your cognitive performance can have a massive cognitive performance can have a massive cognitive performance can have a massive impact. Sometimes I podcast for 10 hours impact. Sometimes I podcast for 10 hours impact. Sometimes I podcast for 10 hours a day. Over the last couple of weeks, a day. Over the last couple of weeks, a day. Over the last couple of weeks, I've been in filming for a TV show and I I've been in filming for a TV show and I I've been in filming for a TV show and I have like one or two days off to get all have like one or two days off to get all have like one or two days off to get all of my work done, which means there's of my work done, which means there's of my work done, which means there's lots of cognitive load. And so I turned lots of cognitive load. And so I turned lots of cognitive load. And so I turned to ketones because I find myself more to ketones because I find myself more to ketones because I find myself more articulate, able to think more clearly, articulate, able to think more clearly, articulate, able to think more clearly, able to work out better when I'm fueled able to work out better when I'm fueled able to work out better when I'm fueled by ketones. And so the reason I became a by ketones. And so the reason I became a by ketones. And so the reason I became a coowner of this company and the reason coowner of this company and the reason coowner of this company and the reason why they now are a sponsor of this why they now are a sponsor of this why they now are a sponsor of this podcast is because I remember one of my podcast is because I remember one of my podcast is because I remember one of my team members called Cristiana, she tried team members called Cristiana, she tried team members called Cristiana, she tried it once and came up to my desk and she it once and came up to my desk and she it once and came up to my desk and she goes, "This is the best product ever goes, "This is the best product ever goes, "This is the best product ever made." And I think in part that's made." And I think in part that's made." And I think in part that's because she really cares about those because she really cares about those because she really cares about those cognitive benefits as I do, as Jon Jones

cognitive benefits as I do, as Jon Jones cognitive benefits as I do, as Jon Jones does, and as I think most of my does, and as I think most of my does, and as I think most of my listeners probably will. So if you listeners probably will. So if you listeners probably will. So if you haven't tried these yet, all you have to haven't tried these yet, all you have to haven't tried these yet, all you have to do is go to ketone.com/stephven, and you'll also get 30% off your first and you'll also get 30% off your first subscription order. You'll get exclusive subscription order. You'll get exclusive subscription order. You'll get exclusive Ketone IQ merch and of course cognitive Ketone IQ merch and of course cognitive Ketone IQ merch and of course cognitive benefits that might just change your benefits that might just change your benefits that might just change your life. If you're thinking about starting life. If you're thinking about starting life. If you're thinking about starting a business, one of the first decisions a business, one of the first decisions a business, one of the first decisions you'll have to make is actually one of you'll have to make is actually one of you'll have to make is actually one of the most important, which is where do the most important, which is where do the most important, which is where do you build that business? Our product you build that business? Our product you build that business? Our product team who manages everything we do from team who manages everything we do from team who manages everything we do from our conversation cards to our diaries our conversation cards to our diaries our conversation cards to our diaries has always used our sponsor Shopify. has always used our sponsor Shopify. has always used our sponsor Shopify. There are a few reasons for this, but There are a few reasons for this, but There are a few reasons for this, but one of the big ones is that when you're one of the big ones is that when you're one of the big ones is that when you're running a business, you really need your running a business, you really need your running a business, you really need your own store and your own customer data. own store and your own customer data. own store and your own customer data. And Shopify gives you exactly that. You And Shopify gives you exactly that. You And Shopify gives you exactly that. You aren't renting space from someone else's aren't renting space from someone else's aren't renting space from someone else's platform, hoping the rules don't platform, hoping the rules don't platform, hoping the rules don't suddenly change. And you avoid the suddenly change. And you avoid the suddenly change. And you avoid the classic founder challenges that classic founder challenges that classic founder challenges that inevitably come, like sorting out inevitably come, like sorting out inevitably come, like sorting out payments and logistics and storefronts, payments and logistics and storefronts, payments and logistics and storefronts, because it's already built into Shopify. because it's already built into Shopify. because it's already built into Shopify. Those early days are messy enough Those early days are messy enough Those early days are messy enough without the infrastructure challenge to without the infrastructure challenge to without the infrastructure challenge to create extra problems for you. And create extra problems for you. And create extra problems for you. And Shopify's distribution piece is Shopify's distribution piece is Shopify's distribution piece is underrated, too, because your products underrated, too, because your products underrated, too, because your products automatically get in front of people on automatically get in front of people on automatically get in front of people on Google, Tik Tok, YouTube, ChatGBT, which Google, Tik Tok, YouTube, ChatGBT, which Google, Tik Tok, YouTube, ChatGBT, which again isn't something you have to figure again isn't something you have to figure again isn't something you have to figure out yourself. It's just already built out yourself. It's just already built out yourself. It's just already built into their platform. If you are serious into their platform. If you are serious into their platform. If you are serious about starting your own thing, start about starting your own thing, start about starting your own thing, start your free trial at shopify.com/bartlet.

I guess one could argue that the I guess one could argue that the antithesis of sleep is being awake. And antithesis of sleep is being awake. And antithesis of sleep is being awake. And when we're awake, the thing we care when we're awake, the thing we care when we're awake, the thing we care about is energy. Now, I had a really about is energy. Now, I had a really about is energy. Now, I had a really great conversation on this podcast with great conversation on this podcast with great conversation on this podcast with um several people that talk about um several people that talk about um several people that talk about mitochondria and energy and those kinds mitochondria and energy and those kinds mitochondria and energy and those kinds of things. And some some of those of things. And some some of those of things. And some some of those conversations have really really changed conversations have really really changed conversations have really really changed me. If you hadn't haven't listened to me. If you hadn't haven't listened to me. If you hadn't haven't listened to the more recent conversation we had on the more recent conversation we had on the more recent conversation we had on um mitochondria on the channel, please um mitochondria on the channel, please um mitochondria on the channel, please do go listen to it. do go listen to it. do go listen to it. >> Martin Peard. >> Martin Peard. >> Martin Peard. >> Martin Peard. It was a really honestly >> Martin Peard. It was a really honestly >> Martin Peard. It was a really honestly it's one of my favorite conversations it's one of my favorite conversations it's one of my favorite conversations I've had this year just because I've I I've had this year just because I've I I've had this year just because I've I knew about the mitochondria like I I knew about the mitochondria like I I knew about the mitochondria like I I conceptually knew what it was but I conceptually knew what it was but I conceptually knew what it was but I hadn't thought about it as being so hadn't thought about it as being so hadn't thought about it as being so central to everything in my life because central to everything in my life because central to everything in my life because energy is essential to everything in my energy is essential to everything in my energy is essential to everything in my life like my relationships, my ability life like my relationships, my ability life like my relationships, my ability to do this, my my joy, my everything. If to do this, my my joy, my everything. If to do this, my my joy, my everything. If someone is trying to improve their someone is trying to improve their someone is trying to improve their energy levels and that's what they come energy levels and that's what they come energy levels and that's what they come to you with in terms of a symptom that to you with in terms of a symptom that to you with in terms of a symptom that they self-describe, where do you aim? they self-describe, where do you aim? they self-describe, where do you aim? Okay, we talked about sleep, but where Okay, we talked about sleep, but where Okay, we talked about sleep, but where else do you aim? else do you aim? else do you aim? >> Energy is >> Energy is >> Energy is probably the number one thing on our probably the number one thing on our probably the number one thing on our list of reasons people come to us.

list of reasons people come to us. list of reasons people come to us. >> What do they say? >> What do they say? >> What do they say? >> I'm tired all day, can't figure it out, >> I'm tired all day, can't figure it out, >> I'm tired all day, can't figure it out, or I don't have the energy I used to or I don't have the energy I used to or I don't have the energy I used to have, or I can't sustain output like I have, or I can't sustain output like I have, or I can't sustain output like I used to. Whether this is physical, uh, used to. Whether this is physical, uh, used to. Whether this is physical, uh, my recovery is longer than it used to my recovery is longer than it used to my recovery is longer than it used to be, or I just can't hang working as many be, or I just can't hang working as many be, or I just can't hang working as many hours as I used to do, I get fatigued at hours as I used to do, I get fatigued at hours as I used to do, I get fatigued at the end of the day cognitively, I'm not the end of the day cognitively, I'm not the end of the day cognitively, I'm not of the camp that this is entirely of the camp that this is entirely of the camp that this is entirely mitochondria. But I certainly will agree mitochondria. But I certainly will agree mitochondria. But I certainly will agree that energy would be the number one. In that energy would be the number one. In that energy would be the number one. In fact, probably the most common question fact, probably the most common question fact, probably the most common question I've ever got in my career is what I've ever got in my career is what I've ever got in my career is what separates these world performers from separates these world performers from separates these world performers from the rest of us? And people want me to the rest of us? And people want me to the rest of us? And people want me to say things like they work harder. They say things like they work harder. They say things like they work harder. They they don't. They are categorically they don't. They are categorically they don't. They are categorically though better at energy management. though better at energy management. though better at energy management. That is the one thing that seems to be That is the one thing that seems to be That is the one thing that seems to be most consistent again with the world's most consistent again with the world's most consistent again with the world's highest performers, athletes, highest performers, athletes, highest performers, athletes, entrepreneurs, leaders, executives, you entrepreneurs, leaders, executives, you entrepreneurs, leaders, executives, you name it, however you're defining name it, however you're defining name it, however you're defining success. When you get better at managing success. When you get better at managing success. When you get better at managing energy, energy, energy, you're more effective. This is you're more effective. This is you're more effective. This is everything from cellular energy to everything from cellular energy to everything from cellular energy to understanding things like your own understanding things like your own understanding things like your own interpersonal communication.

interpersonal communication. interpersonal communication. What type of relationships give you What type of relationships give you What type of relationships give you energy? What type of relationships take energy? What type of relationships take energy? What type of relationships take energy from you? What type of activities energy from you? What type of activities energy from you? What type of activities give you energy? What types give you give you energy? What types give you give you energy? What types give you back? When can you be more efficient? back? When can you be more efficient? back? When can you be more efficient? When are you running for the sake of When are you running for the sake of When are you running for the sake of running and not actually running in a running and not actually running in a running and not actually running in a direction? And I mean this figuratively, direction? And I mean this figuratively, direction? And I mean this figuratively, not literally. not literally. not literally. This is all energy management. And what This is all energy management. And what This is all energy management. And what you'll see is these people are you'll see is these people are you'll see is these people are world-class performers. get incredibly world-class performers. get incredibly world-class performers. get incredibly good at going 80% of my energy suck good at going 80% of my energy suck good at going 80% of my energy suck comes out of here for 20% ROI. I'm going comes out of here for 20% ROI. I'm going comes out of here for 20% ROI. I'm going to switch that out. They're better at to switch that out. They're better at to switch that out. They're better at choosing what matters and what doesn't choosing what matters and what doesn't choosing what matters and what doesn't matter. matter. matter. >> Okay? >> Okay? >> Okay? >> And this is everything from what >> And this is everything from what >> And this is everything from what supplement is working to what type of supplement is working to what type of supplement is working to what type of person that they work with. Where people person that they work with. Where people person that they work with. Where people struggle is in the like what if I could struggle is in the like what if I could struggle is in the like what if I could also be doing this? What if I could also also be doing this? What if I could also also be doing this? What if I could also be doing this? What if I add this on be doing this? What if I add this on be doing this? What if I add this on top? What if I add this on top? top? What if I add this on top? top? What if I add this on top? >> Okay. So, I thought you were talking >> Okay. So, I thought you were talking >> Okay. So, I thought you were talking about um I guess if I try and put this about um I guess if I try and put this about um I guess if I try and put this into some sort of analogy or metaphor, into some sort of analogy or metaphor, into some sort of analogy or metaphor, >> the high performers wake up with 100 >> the high performers wake up with 100 >> the high performers wake up with 100 energy chips, let's say, and they're energy chips, let's say, and they're energy chips, let's say, and they're really really good at allocating them really really good at allocating them really really good at allocating them against the most important thing. against the most important thing. against the most important thing. >> Yes. >> Yes. >> Yes. >> Whereas maybe Jenny and Dave listening >> Whereas maybe Jenny and Dave listening >> Whereas maybe Jenny and Dave listening kind of let it seep out. They put 20 on kind of let it seep out. They put 20 on kind of let it seep out. They put 20 on Instagram, 20 over here on this Instagram, 20 over here on this Instagram, 20 over here on this >> and they spin their wheels.

>> and they spin their wheels. >> and they spin their wheels. >> They spin their wheels. >> They spin their wheels. >> They spin their wheels. >> They go, "Okay, great. I'm going to I >> They go, "Okay, great. I'm going to I >> They go, "Okay, great. I'm going to I listen to this podcast and I got super listen to this podcast and I got super listen to this podcast and I got super excited about zone 2. I'm going to go excited about zone 2. I'm going to go excited about zone 2. I'm going to go hop into a bunch of zone too. And then I hop into a bunch of zone too. And then I hop into a bunch of zone too. And then I listen to this other podcast and I get listen to this other podcast and I get listen to this other podcast and I get super excited about journaling. Let me super excited about journaling. Let me super excited about journaling. Let me go add journaling to my mix. go add journaling to my mix. go add journaling to my mix. >> And then what ends up happening is you >> And then what ends up happening is you >> And then what ends up happening is you see their daily routine and you're like, see their daily routine and you're like, see their daily routine and you're like, "Okay, your daily routine is 20 hours." "Okay, your daily routine is 20 hours." "Okay, your daily routine is 20 hours." And then at some point like you didn't And then at some point like you didn't And then at some point like you didn't actually do anything that mattered. What actually do anything that mattered. What actually do anything that mattered. What is the one thing that can get you to is the one thing that can get you to is the one thing that can get you to that goal in the most effective way that goal in the most effective way that goal in the most effective way possible? And then everything else has possible? And then everything else has possible? And then everything else has to actively be stripped away. So the to actively be stripped away. So the to actively be stripped away. So the traditional thing we like to do is we traditional thing we like to do is we traditional thing we like to do is we give one to two what we call active give one to two what we call active give one to two what we call active movements per week which is this is movements per week which is this is movements per week which is this is something Stephen you have to actively something Stephen you have to actively something Stephen you have to actively remember to do. You don't actively remember to do. You don't actively remember to do. You don't actively remember to brush your teeth. You don't remember to brush your teeth. You don't remember to brush your teeth. You don't have to actively remember to shower blah have to actively remember to shower blah have to actively remember to shower blah blah blah. You might at this point not blah blah. You might at this point not blah blah. You might at this point not have to actively think about your have to actively think about your have to actively think about your gratitude practice or your meditation gratitude practice or your meditation gratitude practice or your meditation time. Like you probably have these time. Like you probably have these time. Like you probably have these things you've been doing for years, things you've been doing for years, things you've been doing for years, right? I don't actually call those right? I don't actually call those right? I don't actually call those additive because you you do those.

additive because you you do those. additive because you you do those. You're going to get those in. But I You're going to get those in. But I You're going to get those in. But I might ask you to do one thing different. might ask you to do one thing different. might ask you to do one thing different. I don't know what that would be, but I I I don't know what that would be, but I I I don't know what that would be, but I I would look at this and say, "Here's your would look at this and say, "Here's your would look at this and say, "Here's your constraint. I'm not going to ask you to constraint. I'm not going to ask you to constraint. I'm not going to ask you to do five things new. It's too difficult. do five things new. It's too difficult. do five things new. It's too difficult. Maybe this is a change in what time you Maybe this is a change in what time you Maybe this is a change in what time you eat." eat." eat." >> Okay? >> Okay? >> Okay? >> Your training style. Find what's >> Your training style. Find what's >> Your training style. Find what's constraining you from your energy. constraining you from your energy. constraining you from your energy. >> What things could it be? >> What things could it be? >> What things could it be? >> It could be sleep. It could be >> It could be sleep. It could be >> It could be sleep. It could be mismanagement of relationships. It could mismanagement of relationships. It could mismanagement of relationships. It could be you're working too much. It could be be you're working too much. It could be be you're working too much. It could be you're under fueling. You're not eating you're under fueling. You're not eating you're under fueling. You're not eating enough. It could be that you're enough. It could be that you're enough. It could be that you're overusing stimulants. sleeping poor and overusing stimulants. sleeping poor and overusing stimulants. sleeping poor and you're in that cycle, right? It could be you're in that cycle, right? It could be you're in that cycle, right? It could be you're not seeing sunlight. So, what you you're not seeing sunlight. So, what you you're not seeing sunlight. So, what you need to do is run a a quick analysis and need to do is run a a quick analysis and need to do is run a a quick analysis and think what is the single biggest thing think what is the single biggest thing think what is the single biggest thing in your way. Is it the fact that you're in your way. Is it the fact that you're in your way. Is it the fact that you're in pain? in pain? in pain? Great. Maybe the only one thing I want Great. Maybe the only one thing I want Great. Maybe the only one thing I want you to go after then is you to go after then is you to go after then is let's go figure out why that knee hurts. let's go figure out why that knee hurts. let's go figure out why that knee hurts. >> Okay. So, for me, you've seen my blood >> Okay. So, for me, you've seen my blood >> Okay. So, for me, you've seen my blood results. results. results. >> Yeah. >> Yeah. >> Yeah. >> So, what things might improve my energy >> So, what things might improve my energy >> So, what things might improve my energy from the blood results that you saw? from the blood results that you saw? from the blood results that you saw? >> What are you mid-30s? Early 30s. and 33.

>> What are you mid-30s? Early 30s. and 33. >> What are you mid-30s? Early 30s. and 33. >> 33. All right. You're lean, you're >> 33. All right. You're lean, you're >> 33. All right. You're lean, you're active. The first thing that jumps out active. The first thing that jumps out active. The first thing that jumps out on your report. on your report. on your report. >> Yeah. Can we skip that? >> Yeah. Can we skip that? >> Yeah. Can we skip that? >> I think uh skip the page. You're going >> I think uh skip the page. You're going >> I think uh skip the page. You're going to see quickly the difference between to see quickly the difference between to see quickly the difference between medicine and performance. medicine and performance. medicine and performance. >> Okay. Um this is medical. So, we're >> Okay. Um this is medical. So, we're >> Okay. Um this is medical. So, we're looking at cholesterol and cholesterol looking at cholesterol and cholesterol looking at cholesterol and cholesterol related markers. You've got I don't know related markers. You've got I don't know related markers. You've got I don't know a dozen of them or so there. Not one's a dozen of them or so there. Not one's a dozen of them or so there. Not one's good. good. good. >> This is incredibly actionable. >> This is incredibly actionable. >> This is incredibly actionable. >> Can I ask a question about this? what >> Can I ask a question about this? what >> Can I ask a question about this? what what does it mean? And then I was going what does it mean? And then I was going what does it mean? And then I was going to ask a secondary question which is I to ask a secondary question which is I to ask a secondary question which is I was going to try and self diagnose why I was going to try and self diagnose why I was going to try and self diagnose why I think this is the case but think this is the case but think this is the case but >> I would love that second question >> I would love that second question >> I would love that second question that'll actually tell us where to go. So that'll actually tell us where to go. So that'll actually tell us where to go. So when you look at things like blood work when you look at things like blood work when you look at things like blood work these are secondary measures of these are secondary measures of these are secondary measures of physiology. They're trying to predict physiology. They're trying to predict physiology. They're trying to predict what I what we'll call an outcome. what I what we'll call an outcome. what I what we'll call an outcome. Meaning in this case we are looking at Meaning in this case we are looking at Meaning in this case we are looking at your heart health. your heart health. your heart health. >> Okay. >> Okay. >> Okay. >> There is an association and I choose >> There is an association and I choose >> There is an association and I choose that word carefully between cholesterol that word carefully between cholesterol that word carefully between cholesterol and cardiovascular disease. and cardiovascular disease. and cardiovascular disease. >> Okay. High cholesterol, low cholesterol, >> Okay. High cholesterol, low cholesterol, >> Okay. High cholesterol, low cholesterol, good cholesterol. All the above. Very good cholesterol. All the above. Very good cholesterol. All the above. Very traditionally, excessively high traditionally, excessively high traditionally, excessively high cholesterol is going to be associated cholesterol is going to be associated cholesterol is going to be associated with earlier heart disease, heart with earlier heart disease, heart with earlier heart disease, heart attack, could even manifest itself into attack, could even manifest itself into attack, could even manifest itself into strokes and things like that, right? So, strokes and things like that, right? So, strokes and things like that, right? So, if we were to just like zoom all the way if we were to just like zoom all the way if we were to just like zoom all the way out and we say, "All right, your out and we say, "All right, your out and we say, "All right, your cholesterol is extremely high. I'm cholesterol is extremely high. I'm cholesterol is extremely high. I'm concerned about your heart health."

concerned about your heart health." concerned about your heart health." >> There's way more to the story, but at >> There's way more to the story, but at >> There's way more to the story, but at the top of it, that's where we're at. the top of it, that's where we're at. the top of it, that's where we're at. So, the second question I was going to So, the second question I was going to So, the second question I was going to ask is at the time that I did these ask is at the time that I did these ask is at the time that I did these blood test results, I was frequently in blood test results, I was frequently in blood test results, I was frequently in a ketogenic diet. a ketogenic diet. a ketogenic diet. >> I know there's a lot to unpack here and >> I know there's a lot to unpack here and >> I know there's a lot to unpack here and a lot of people are going to get mad a lot of people are going to get mad a lot of people are going to get mad online. Cholesterol has lifestyle, online. Cholesterol has lifestyle, online. Cholesterol has lifestyle, dietary, and familial causes. Often dietary, and familial causes. Often dietary, and familial causes. Often times, you might have high cholesterol times, you might have high cholesterol times, you might have high cholesterol and all these various markers simply and all these various markers simply and all these various markers simply because that's a familial genetic because that's a familial genetic because that's a familial genetic inheritance and there's not a lot of inheritance and there's not a lot of inheritance and there's not a lot of action behind it. When you see these action behind it. When you see these action behind it. When you see these things independent of obesity, now we things independent of obesity, now we things independent of obesity, now we have a different connotation. If I were have a different connotation. If I were have a different connotation. If I were to look at all this stuff and go, "Oh, to look at all this stuff and go, "Oh, to look at all this stuff and go, "Oh, yeah, sure. You're 35% body fat. I know yeah, sure. You're 35% body fat. I know yeah, sure. You're 35% body fat. I know you drink alcohol." Then I'm like, you drink alcohol." Then I'm like, you drink alcohol." Then I'm like, "Okay, this is true, but let's tackle "Okay, this is true, but let's tackle "Okay, this is true, but let's tackle those things first because those have so those things first because those have so those things first because those have so many robust implications on your many robust implications on your many robust implications on your health." That's the starting place. You health." That's the starting place. You health." That's the starting place. You don't drink alcohol excessively. I don't don't drink alcohol excessively. I don't don't drink alcohol excessively. I don't even know if you drink alcohol at all even know if you drink alcohol at all even know if you drink alcohol at all and haven't in years, I assume, right? and haven't in years, I assume, right? and haven't in years, I assume, right? You don't smoke. You don't like I know. You don't smoke. You don't like I know. You don't smoke. You don't like I know. So, all those things are checked off the So, all those things are checked off the So, all those things are checked off the list. This means this is actionable.

list. This means this is actionable. list. This means this is actionable. >> I should give you some context here. My >> I should give you some context here. My >> I should give you some context here. My uncle died of a heart attack and my dad uncle died of a heart attack and my dad uncle died of a heart attack and my dad had a heart operation last week. had a heart operation last week. had a heart operation last week. >> Ooh. >> Ooh. >> Ooh. >> So, >> So, >> So, >> do you remember what kind of heart >> do you remember what kind of heart >> do you remember what kind of heart operation? operation? operation? >> He had a pacemaker put in. Um, >> He had a pacemaker put in. Um, >> He had a pacemaker put in. Um, >> but he's been on statins, I think, for >> but he's been on statins, I think, for >> but he's been on statins, I think, for >> to lower his cholesterol. >> to lower his cholesterol. >> to lower his cholesterol. >> A long time. I think he's been on >> A long time. I think he's been on >> A long time. I think he's been on statins for about 15 years if I was to statins for about 15 years if I was to statins for about 15 years if I was to guess. About 15 20 years. guess. About 15 20 years. guess. About 15 20 years. >> Yeah. So, when I look at this >> Yeah. So, when I look at this >> Yeah. So, when I look at this independent of your obesity with your independent of your obesity with your independent of your obesity with your familial history, do you remember what familial history, do you remember what familial history, do you remember what advice you got when you got these advice you got when you got these advice you got when you got these results of what to do? Do results of what to do? Do results of what to do? Do >> you know I did two two um tests. I did >> you know I did two two um tests. I did >> you know I did two two um tests. I did this one with Function Health, who I this one with Function Health, who I this one with Function Health, who I believe are a sponsor, so I should say believe are a sponsor, so I should say believe are a sponsor, so I should say that. Um, and I did the second one with that. Um, and I did the second one with that. Um, and I did the second one with Nico Health, Nico Health, Nico Health, >> where I'm a big investor in the company. >> where I'm a big investor in the company. >> where I'm a big investor in the company. They both said to me like, "Steve, stop They both said to me like, "Steve, stop They both said to me like, "Steve, stop eating steak all the time. Um, bacon, eating steak all the time. Um, bacon, eating steak all the time. Um, bacon, stop eating bacon all the time." The way stop eating bacon all the time." The way stop eating bacon all the time." The way that I heard it was, damn, this that I heard it was, damn, this that I heard it was, damn, this ketogenic diet you've been on, Steve, ketogenic diet you've been on, Steve, ketogenic diet you've been on, Steve, you need to just take it easy. you need to just take it easy. you need to just take it easy. >> And have you done blood work since then? >> And have you done blood work since then? >> And have you done blood work since then? >> No. >> No. >> No. >> All right. First thing that would pop up >> All right. First thing that would pop up >> All right. First thing that would pop up and this is the order I would do this and this is the order I would do this and this is the order I would do this in. When you get something like blood in. When you get something like blood in. When you get something like blood work, work, work, the value is not in the data. The value the value is not in the data. The value the value is not in the data. The value is in the interpretation. What they're is in the interpretation. What they're is in the interpretation. What they're talking about why you heard that as talking about why you heard that as talking about why you heard that as steak, butter, bacon is because those steak, butter, bacon is because those steak, butter, bacon is because those are food items high in saturated fat.

are food items high in saturated fat. are food items high in saturated fat. Saturated fat is not evil. There are no Saturated fat is not evil. There are no Saturated fat is not evil. There are no evil foods. It's only evil context. evil foods. It's only evil context. evil foods. It's only evil context. Right? So in your particular case, if we Right? So in your particular case, if we Right? So in your particular case, if we saw those and we don't have this, but if saw those and we don't have this, but if saw those and we don't have this, but if we had your baseline we had your baseline we had your baseline before that test and then we had this before that test and then we had this before that test and then we had this and we went, okay, when you change your and we went, okay, when you change your and we went, okay, when you change your diet and increased your saturated fat diet and increased your saturated fat diet and increased your saturated fat intake and then we saw these numbers intake and then we saw these numbers intake and then we saw these numbers increase, increase, increase, most ethical people in this space would most ethical people in this space would most ethical people in this space would look at that and say that's not a look at that and say that's not a look at that and say that's not a positive thing. That does not mean positive thing. That does not mean positive thing. That does not mean ketogenic diets are bad or unsafe. Not ketogenic diets are bad or unsafe. Not ketogenic diets are bad or unsafe. Not at all. It only means if we had those at all. It only means if we had those at all. It only means if we had those theoretical data for you, it's probably theoretical data for you, it's probably theoretical data for you, it's probably not healthy. You stack that on top of not healthy. You stack that on top of not healthy. You stack that on top of the fact that you have your uncle and the fact that you have your uncle and the fact that you have your uncle and your dad in there. Then I would triple your dad in there. Then I would triple your dad in there. Then I would triple down and go talk to your doctor. I'm not down and go talk to your doctor. I'm not down and go talk to your doctor. I'm not your medical doctor, but I'd be really your medical doctor, but I'd be really your medical doctor, but I'd be really concerned about that. Then what I would concerned about that. Then what I would concerned about that. Then what I would do would be go to the next step. Let's do would be go to the next step. Let's do would be go to the next step. Let's run the experiment and see. This is an run the experiment and see. This is an run the experiment and see. This is an indirect marker. And remember, what is indirect marker. And remember, what is indirect marker. And remember, what is it trying to predict? Your heart health. it trying to predict? Your heart health. it trying to predict? Your heart health. Have you had your heart scanned? Have you had your heart scanned? Have you had your heart scanned? >> Yes, I have. And >> Yes, I have. And >> Yes, I have. And >> they said that I had like I had a thick >> they said that I had like I had a thick >> they said that I had like I had a thick wall.

wall. wall. >> Okay. Exercise induced cardiac >> Okay. Exercise induced cardiac >> Okay. Exercise induced cardiac remodeling remodeling remodeling if especially if it's left ventricular. if especially if it's left ventricular. if especially if it's left ventricular. >> It's a good thing. Right. So your heart >> It's a good thing. Right. So your heart >> It's a good thing. Right. So your heart has four chambers. Two on top, two on has four chambers. Two on top, two on has four chambers. Two on top, two on bottom. The two on the top are called bottom. The two on the top are called bottom. The two on the top are called atria. atria. atria. >> Uhhuh. >> Uhhuh. >> Uhhuh. >> Ventricles on the bottom. Oh, you got a >> Ventricles on the bottom. Oh, you got a >> Ventricles on the bottom. Oh, you got a great image there as well. Yeah. So you great image there as well. Yeah. So you great image there as well. Yeah. So you can look at this as a maze. Okay. So can look at this as a maze. Okay. So can look at this as a maze. Okay. So we'll use double modeling here. Can you we'll use double modeling here. Can you we'll use double modeling here. Can you see how the left ventricle see how the left ventricle see how the left ventricle is much larger than the right ventricle? is much larger than the right ventricle? is much larger than the right ventricle? >> Mhm. >> Mhm. >> Mhm. >> There's a reason. The right ventricle >> There's a reason. The right ventricle >> There's a reason. The right ventricle only has to kick blood to your lungs. only has to kick blood to your lungs. only has to kick blood to your lungs. >> Yeah. >> Yeah. >> Yeah. >> Which are, you know, physically >> Which are, you know, physically >> Which are, you know, physically >> quite close >> quite close >> quite close >> a few inches away. The left ventricle >> a few inches away. The left ventricle >> a few inches away. The left ventricle has to kick it up out through your has to kick it up out through your has to kick it up out through your entire body down to the tip of your toes entire body down to the tip of your toes entire body down to the tip of your toes all the way back up against gravity and all the way back up against gravity and all the way back up against gravity and then back up into your heart. Mhm. then back up into your heart. Mhm. then back up into your heart. Mhm. >> And so what you're seeing here is >> And so what you're seeing here is >> And so what you're seeing here is strength training. This is resistance strength training. This is resistance strength training. This is resistance exercise. Your left ventricle is lifting exercise. Your left ventricle is lifting exercise. Your left ventricle is lifting weights. It has to be bigger. It has to weights. It has to be bigger. It has to weights. It has to be bigger. It has to be stronger so that it can contract be stronger so that it can contract be stronger so that it can contract really hard and shoot all that blood up really hard and shoot all that blood up really hard and shoot all that blood up and down and up and out. If you said you and down and up and out. If you said you and down and up and out. If you said you had a thicker wall either naturally or had a thicker wall either naturally or had a thicker wall either naturally or exercise induced, just like when you exercise induced, just like when you exercise induced, just like when you lift with your biceps more, it's larger.

lift with your biceps more, it's larger. lift with your biceps more, it's larger. The same thing is happening your left The same thing is happening your left The same thing is happening your left ventricle. Incredibly common and healthy ventricle. Incredibly common and healthy ventricle. Incredibly common and healthy adaptation. Okay. adaptation. Okay. adaptation. Okay. >> What we would be concerned about is if >> What we would be concerned about is if >> What we would be concerned about is if there was any type of blockage there was any type of blockage there was any type of blockage or any type of plaque buildup. or any type of plaque buildup. or any type of plaque buildup. >> One of the things that I remember them >> One of the things that I remember them >> One of the things that I remember them saying is they, again, I'm going to saying is they, again, I'm going to saying is they, again, I'm going to butcher this, but they told me there's butcher this, but they told me there's butcher this, but they told me there's kind of like two types of plaque build kind of like two types of plaque build kind of like two types of plaque build up in my veins or my arteries, whatever. up in my veins or my arteries, whatever. up in my veins or my arteries, whatever. And they said, "The bad type you haven't And they said, "The bad type you haven't And they said, "The bad type you haven't got." got." got." >> And they said, "But the other type you >> And they said, "But the other type you >> And they said, "But the other type you have got." And they I think they were have got." And they I think they were have got." And they I think they were referring to like the bad type as being referring to like the bad type as being referring to like the bad type as being like more sticky. like more sticky. like more sticky. >> Yeah. and it like doesn't go, >> Yeah. and it like doesn't go, >> Yeah. and it like doesn't go, >> it'll dislodge. >> it'll dislodge. >> it'll dislodge. >> Oh, okay. And that can cause a risk. >> Oh, okay. And that can cause a risk. >> Oh, okay. And that can cause a risk. >> Yeah. >> Yeah. >> Yeah. >> They said I didn't have the bad type, >> They said I didn't have the bad type, >> They said I didn't have the bad type, but I had this other type that can is but I had this other type that can is but I had this other type that can is like temporary, but could turn into the like temporary, but could turn into the like temporary, but could turn into the bad type or something. bad type or something. bad type or something. >> Yeah. One thing you want to be really >> Yeah. One thing you want to be really >> Yeah. One thing you want to be really careful of, and this happened to a dear careful of, and this happened to a dear careful of, and this happened to a dear friend of mine, Joel Jameson, young, friend of mine, Joel Jameson, young, friend of mine, Joel Jameson, young, super fit, all the things. No stress, super fit, all the things. No stress, super fit, all the things. No stress, doesn't smoke, doesn't drink, much like doesn't smoke, doesn't drink, much like doesn't smoke, doesn't drink, much like you, all this stuff. Family history. you, all this stuff. Family history. you, all this stuff. Family history. >> Mhm. >> Mhm. >> Mhm. >> Didn't think about it. Blood work came >> Didn't think about it. Blood work came >> Didn't think about it. Blood work came back totally fine. still asked to get a back totally fine. still asked to get a back totally fine. still asked to get a CT angiogram scan of his heart. His CT angiogram scan of his heart. His CT angiogram scan of his heart. His cardiologist said, "No, you don't need cardiologist said, "No, you don't need cardiologist said, "No, you don't need it. You're young. You're all the thing."

it. You're young. You're all the thing." it. You're young. You're all the thing." Got it anyways. And he had a I think he Got it anyways. And he had a I think he Got it anyways. And he had a I think he had a 50% blockage of his what's called had a 50% blockage of his what's called had a 50% blockage of his what's called a widowmaker. a widowmaker. a widowmaker. You're flipping the dice whether you're You're flipping the dice whether you're You're flipping the dice whether you're going to die here, right? So, this is a going to die here, right? So, this is a going to die here, right? So, this is a classic case to me where he's doing all classic case to me where he's doing all classic case to me where he's doing all the right things, but imaging saved his the right things, but imaging saved his the right things, but imaging saved his life. Let's not live in fear. Let's go life. Let's not live in fear. Let's go life. Let's not live in fear. Let's go look. He went had a looked. I'll just look. He went had a looked. I'll just look. He went had a looked. I'll just trust your physicians. Great. then I'm trust your physicians. Great. then I'm trust your physicians. Great. then I'm less worried about this because this less worried about this because this less worried about this because this could be a direct response to your could be a direct response to your could be a direct response to your ketogenic diet, which it almost ketogenic diet, which it almost ketogenic diet, which it almost certainly was. And if it's presenting no certainly was. And if it's presenting no certainly was. And if it's presenting no risk to the place we actually care risk to the place we actually care risk to the place we actually care about, then I'm less concerned about about, then I'm less concerned about about, then I'm less concerned about your cholesterol. your cholesterol. your cholesterol. >> But is if it carries on like this, could >> But is if it carries on like this, could >> But is if it carries on like this, could it create a risk? it create a risk? it create a risk? >> Absolutely could. >> Absolutely could. >> Absolutely could. >> Okay. Cuz they all did tell me to fix >> Okay. Cuz they all did tell me to fix >> Okay. Cuz they all did tell me to fix this. this. this. >> Yeah. Just keep getting it scanned every >> Yeah. Just keep getting it scanned every >> Yeah. Just keep getting it scanned every few years and if you see any aggress any few years and if you see any aggress any few years and if you see any aggress any any buildup at all, then I would manage any buildup at all, then I would manage any buildup at all, then I would manage it. it. it. >> Okay. >> Okay. >> Okay. >> Now, in what you're seeing over here is >> Now, in what you're seeing over here is >> Now, in what you're seeing over here is that client of ours. And so as an that client of ours. And so as an that client of ours. And so as an example, I'll give you a specific example, I'll give you a specific example, I'll give you a specific number. His total cholesterol was 347. number. His total cholesterol was 347. number. His total cholesterol was 347. We got him down to 223. We got him down to 223. We got him down to 223. >> What did you do? >> What did you do? >> What did you do? >> Fiber. >> Fiber. >> Fiber. >> Why fiber? >> Why fiber? >> Why fiber? >> Stress reduction. Fiber, depending on >> Stress reduction. Fiber, depending on >> Stress reduction. Fiber, depending on the type of cholesterol, will actually the type of cholesterol, will actually the type of cholesterol, will actually bind to the cholesterol and clear it bind to the cholesterol and clear it bind to the cholesterol and clear it from the system.

from the system. from the system. >> You will physically reduce it. >> You will physically reduce it. >> You will physically reduce it. >> That's why they one of the supplements I >> That's why they one of the supplements I >> That's why they one of the supplements I was told to take is a fiber supplement. was told to take is a fiber supplement. was told to take is a fiber supplement. >> It's not always going to solve >> It's not always going to solve >> It's not always going to solve something. And I want to be really something. And I want to be really something. And I want to be really clear. clear. clear. If you have numbers like you had, you If you have numbers like you had, you If you have numbers like you had, you need to work with a doctor. and you need need to work with a doctor. and you need need to work with a doctor. and you need to get screened. Don't just be like, I to get screened. Don't just be like, I to get screened. Don't just be like, I took Fiber. I'm fine. This guy said on a took Fiber. I'm fine. This guy said on a took Fiber. I'm fine. This guy said on a podcast. That's not what I'm saying. But podcast. That's not what I'm saying. But podcast. That's not what I'm saying. But it is, it can be effective. The other it is, it can be effective. The other it is, it can be effective. The other thing we did was massive stress thing we did was massive stress thing we did was massive stress reduction. Guy was a a very hard reduction. Guy was a a very hard reduction. Guy was a a very hard charging CEO for a large company. charging CEO for a large company. charging CEO for a large company. >> How is stress reduction going to impact >> How is stress reduction going to impact >> How is stress reduction going to impact my cholesterol? my cholesterol? my cholesterol? >> Things like cholesterol can be what are >> Things like cholesterol can be what are >> Things like cholesterol can be what are called acute phase reactants, some parts called acute phase reactants, some parts called acute phase reactants, some parts of them, not all of them. Meaning it of them, not all of them. Meaning it of them, not all of them. Meaning it responds to acute stress and stimuli. responds to acute stress and stimuli. responds to acute stress and stimuli. When you look at things like blood work, When you look at things like blood work, When you look at things like blood work, they aren't static. They are responding they aren't static. They are responding they aren't static. They are responding to the entire system. And so if you were to the entire system. And so if you were to the entire system. And so if you were to be stressed, and we not to blame to be stressed, and we not to blame to be stressed, and we not to blame anything on cortisol, but cortisol is anything on cortisol, but cortisol is anything on cortisol, but cortisol is elevated. You are in a uh heightened elevated. You are in a uh heightened elevated. You are in a uh heightened alert state. This causes short-term alert state. This causes short-term alert state. This causes short-term inflammation. In fact, if you look at I inflammation. In fact, if you look at I inflammation. In fact, if you look at I think your inflammation was a little bit think your inflammation was a little bit think your inflammation was a little bit um nuts over there. Oh, this guy as um nuts over there. Oh, this guy as um nuts over there. Oh, this guy as well. Probably like your most classic well. Probably like your most classic well. Probably like your most classic inflammation marker is called CRP. His inflammation marker is called CRP. His inflammation marker is called CRP. His was at two, which is really high. We got was at two, which is really high. We got was at two, which is really high. We got him from two to 2. So 10x reduction that him from two to 2. So 10x reduction that him from two to 2. So 10x reduction that then allowed cholesterol to normalize.

then allowed cholesterol to normalize. then allowed cholesterol to normalize. Um the the easiest most technical way to Um the the easiest most technical way to Um the the easiest most technical way to get to say it is it's an acute phase get to say it is it's an acute phase get to say it is it's an acute phase reactant. Meaning it will change in reactant. Meaning it will change in reactant. Meaning it will change in response acutely to inflammation. Some response acutely to inflammation. Some response acutely to inflammation. Some markers will go up and some will go down markers will go up and some will go down markers will go up and some will go down in response to that like like D like in response to that like like D like in response to that like like D like vitamin D goes down vitamin D goes down vitamin D goes down >> if what if you >> if what if you >> if what if you >> in a a stressed environment. Some go up, >> in a a stressed environment. Some go up, >> in a a stressed environment. Some go up, some go down. Blood glucose goes up. some go down. Blood glucose goes up. some go down. Blood glucose goes up. >> So you got stressed down, you got his >> So you got stressed down, you got his >> So you got stressed down, you got his fiber up. fiber up. fiber up. >> And that took him from 347 to 223, which >> And that took him from 347 to 223, which >> And that took him from 347 to 223, which is still high. Went from 223 to 163. Now is still high. Went from 223 to 163. Now is still high. Went from 223 to 163. Now that took a statin. that took a statin. that took a statin. >> Oh. Obviously you did give him a statin. >> Oh. Obviously you did give him a statin. >> Oh. Obviously you did give him a statin. >> We didn't but his medical team did. >> We didn't but his medical team did. >> We didn't but his medical team did. >> Okay. >> Okay. >> Okay. >> And so this I why I want to draw this >> And so this I why I want to draw this >> And so this I why I want to draw this point out is we were able to go a long point out is we were able to go a long point out is we were able to go a long ways with lifestyle. ways with lifestyle. ways with lifestyle. But he wanted to go more. He wanted to But he wanted to go more. He wanted to But he wanted to go more. He wanted to be green green green. be green green green. be green green green. So that's when medicine came in. And I So that's when medicine came in. And I So that's when medicine came in. And I to me this represents a a great marriage to me this represents a a great marriage to me this represents a a great marriage of the two. Some people are very anti- of the two. Some people are very anti- of the two. Some people are very anti- medicine. Some people are that's not my medicine. Some people are that's not my medicine. Some people are that's not my decision. That's up to you and your decision. That's up to you and your decision. That's up to you and your medical provider. But I think it's it's medical provider. But I think it's it's medical provider. But I think it's it's it's unfair to tell people things like it's unfair to tell people things like it's unfair to tell people things like all of it can be done with lifestyle and all of it can be done with lifestyle and all of it can be done with lifestyle and there's no need for medicines ever or there's no need for medicines ever or there's no need for medicines ever or the opposite of just like oh just take the opposite of just like oh just take the opposite of just like oh just take the drug don't worry about it. He needed the drug don't worry about it. He needed the drug don't worry about it. He needed all of it. He needed stress reduction.

all of it. He needed stress reduction. all of it. He needed stress reduction. He needed some changes in his diet and He needed some changes in his diet and He needed some changes in his diet and that made a huge change in his that made a huge change in his that made a huge change in his biological health. So if you were to be biological health. So if you were to be biological health. So if you were to be like look this is so complicated this like look this is so complicated this like look this is so complicated this guy like how can I make actional advice guy like how can I make actional advice guy like how can I make actional advice of all this stuff this guy's saying I of all this stuff this guy's saying I of all this stuff this guy's saying I don't have a private doctor and cool don't have a private doctor and cool don't have a private doctor and cool just run the experiment. Try more fiber. just run the experiment. Try more fiber. just run the experiment. Try more fiber. try to regulate your stress. If you want try to regulate your stress. If you want try to regulate your stress. If you want to go the opposite route and jump right to go the opposite route and jump right to go the opposite route and jump right into the the medical side, that's fine, into the the medical side, that's fine, into the the medical side, that's fine, too. Um, but it doesn't need to be super too. Um, but it doesn't need to be super too. Um, but it doesn't need to be super scary or super daunting because these scary or super daunting because these scary or super daunting because these are not like especially if your heart are not like especially if your heart are not like especially if your heart has been scanned. I'm not concerned has been scanned. I'm not concerned has been scanned. I'm not concerned about an acute emergency. about an acute emergency. about an acute emergency. >> The two things on here that I thought >> The two things on here that I thought >> The two things on here that I thought were were shocking to me are my my were were shocking to me are my my were were shocking to me are my my vitamin D levels and my omega levels, vitamin D levels and my omega levels, vitamin D levels and my omega levels, which I was told were deficient. which I was told were deficient. which I was told were deficient. >> Yep. >> Yep. >> Yep. >> I thought I was smashing it with those >> I thought I was smashing it with those >> I thought I was smashing it with those two cuz I think I was living in LA at two cuz I think I was living in LA at two cuz I think I was living in LA at the time and the time and the time and >> Yeah. So your vitamin D was borderline >> Yeah. So your vitamin D was borderline >> Yeah. So your vitamin D was borderline low. Fairly traditionally people of low. Fairly traditionally people of low. Fairly traditionally people of African heritage are going to be lower African heritage are going to be lower African heritage are going to be lower in that marker. in that marker. in that marker. >> Okay. >> Okay. >> Okay. >> You're at 37. >> You're at 37. >> You're at 37. Kind of lower end of that number is 40. Kind of lower end of that number is 40. Kind of lower end of that number is 40. That might actually be fine. That might actually be fine. That might actually be fine. >> I think I heard you say something about >> I think I heard you say something about >> I think I heard you say something about vitamin D. Again, I don't want to vitamin D. Again, I don't want to vitamin D. Again, I don't want to butcher your words if this wasn't what butcher your words if this wasn't what butcher your words if this wasn't what you said, but you kind of make the you said, but you kind of make the you said, but you kind of make the assumption that most people are assumption that most people are assumption that most people are deficient.

deficient. deficient. >> Yeah, it is true. >> Yeah, it is true. >> Yeah, it is true. >> Why does it matter? >> Why does it matter? >> Why does it matter? >> So vitamin D is a nice microcosm of >> So vitamin D is a nice microcosm of >> So vitamin D is a nice microcosm of overall health. So what I mean by that overall health. So what I mean by that overall health. So what I mean by that is you will tend to see people low in is you will tend to see people low in is you will tend to see people low in vitamin D who are also tending to make vitamin D who are also tending to make vitamin D who are also tending to make poor health choices. So it's a little poor health choices. So it's a little poor health choices. So it's a little bit like grip strength and all that bit like grip strength and all that bit like grip strength and all that where it's kind of a one snap shot at where it's kind of a one snap shot at where it's kind of a one snap shot at saying are you generally healthy or not? saying are you generally healthy or not? saying are you generally healthy or not? Why is it needed specifically? It is Why is it needed specifically? It is Why is it needed specifically? It is involved in every reaction from your involved in every reaction from your involved in every reaction from your brain to your gut to your hormones, your brain to your gut to your hormones, your brain to your gut to your hormones, your immune system, metabolism and everything immune system, metabolism and everything immune system, metabolism and everything in between. It's critical to maintaining in between. It's critical to maintaining in between. It's critical to maintaining bone health. that's critical to being bone health. that's critical to being bone health. that's critical to being able to grow skeletal muscle. It's also able to grow skeletal muscle. It's also able to grow skeletal muscle. It's also clinically low in a high percentage of clinically low in a high percentage of clinically low in a high percentage of the population and even subcl clinically the population and even subcl clinically the population and even subcl clinically low in a vast majority of the low in a vast majority of the low in a vast majority of the population. population. population. >> So, should we be supplementing if we are >> So, should we be supplementing if we are >> So, should we be supplementing if we are low? low? low? >> The real world will always win. Whole >> The real world will always win. Whole >> The real world will always win. Whole foods, sunlight, positive social foods, sunlight, positive social foods, sunlight, positive social environments. That's always the place to environments. That's always the place to environments. That's always the place to start. So, do you want to supplement start. So, do you want to supplement start. So, do you want to supplement with it? That's up to you. I would much with it? That's up to you. I would much with it? That's up to you. I would much rather you get sunlight if possible. rather you get sunlight if possible. rather you get sunlight if possible. Now, enter everyone in the chat going, Now, enter everyone in the chat going, Now, enter everyone in the chat going, "I live in the UK. There's no sun. sort "I live in the UK. There's no sun. sort "I live in the UK. There's no sun. sort of up here. Fine. If you want to choose of up here. Fine. If you want to choose of up here. Fine. If you want to choose a supplement um because you live in a supplement um because you live in a supplement um because you live in those situations, then that's absolutely those situations, then that's absolutely those situations, then that's absolutely fine.

fine. fine. >> Or I work in an office for 12 hours a >> Or I work in an office for 12 hours a >> Or I work in an office for 12 hours a day. It's it's interesting because there day. It's it's interesting because there day. It's it's interesting because there is a bit of a paradox here in we're all is a bit of a paradox here in we're all is a bit of a paradox here in we're all in search of very natural solutions in a in search of very natural solutions in a in search of very natural solutions in a very unnatural way of living. I had this very unnatural way of living. I had this very unnatural way of living. I had this conversation with my fiance a couple of conversation with my fiance a couple of conversation with my fiance a couple of couple of weeks back about a few things couple of weeks back about a few things couple of weeks back about a few things where in one area of our life we're where in one area of our life we're where in one area of our life we're trying to be really really natural. trying to be really really natural. trying to be really really natural. >> Y >> Y >> Y >> um >> um >> um >> but I'm like babe like look at the rest >> but I'm like babe like look at the rest >> but I'm like babe like look at the rest of our lives. so unnatural. We get on of our lives. so unnatural. We get on of our lives. so unnatural. We get on planes and have these smartphones and planes and have these smartphones and planes and have these smartphones and and so almost forcing this one part to and so almost forcing this one part to and so almost forcing this one part to be natural is be natural is be natural is >> arguably going to cause a bit of a >> arguably going to cause a bit of a >> arguably going to cause a bit of a problem. problem. problem. >> I mean, it happens to me, right? Like >> I mean, it happens to me, right? Like >> I mean, it happens to me, right? Like I'll I'll I'll put in the entire hours of the day and put in the entire hours of the day and put in the entire hours of the day and not even realize I didn't step outside. not even realize I didn't step outside. not even realize I didn't step outside. >> Yeah, >> Yeah, >> Yeah, >> it absolutely happens. >> it absolutely happens. >> it absolutely happens. >> So, what I think you have to do is >> So, what I think you have to do is >> So, what I think you have to do is number one, give yourself grace, right? number one, give yourself grace, right? number one, give yourself grace, right? Like you're not going to be perfect. I'm Like you're not going to be perfect. I'm Like you're not going to be perfect. I'm especially thinking about like single especially thinking about like single especially thinking about like single parents. It's just like you're not going parents. It's just like you're not going parents. It's just like you're not going to go out and spend 30 minutes in the to go out and spend 30 minutes in the to go out and spend 30 minutes in the sun. sun. sun. >> Night shift workers. >> Night shift workers. >> Night shift workers. >> Totally. Boy, that's a really hard >> Totally. Boy, that's a really hard >> Totally. Boy, that's a really hard thing. Um, we've dealt with a lot of thing. Um, we've dealt with a lot of thing. Um, we've dealt with a lot of nurses and surgeons and things like that nurses and surgeons and things like that nurses and surgeons and things like that where you're on call, you're out. And where you're on call, you're out. And where you're on call, you're out. And that's when we can lean towards modern that's when we can lean towards modern that's when we can lean towards modern medicine, modern supplementation. It medicine, modern supplementation. It medicine, modern supplementation. It that's why those things are not trash.

that's why those things are not trash. that's why those things are not trash. They're not garbage. They're not fake. They're not garbage. They're not fake. They're not garbage. They're not fake. Our strategy typically is that's can we Our strategy typically is that's can we Our strategy typically is that's can we find one actionable thing, one thing find one actionable thing, one thing find one actionable thing, one thing that you're doing as a focus that is that you're doing as a focus that is that you're doing as a focus that is something you got to go out of your way something you got to go out of your way something you got to go out of your way and do. And that might be you have to go and do. And that might be you have to go and do. And that might be you have to go outside today. You have that might be outside today. You have that might be outside today. You have that might be your one thing to pay attention to. When your one thing to pay attention to. When your one thing to pay attention to. When you start asking for more than one to you start asking for more than one to you start asking for more than one to two active things per week, you start two active things per week, you start two active things per week, you start end up failing. end up failing. end up failing. >> Okay, fine. >> Okay, fine. >> Okay, fine. >> So, with your omegas, so your omega >> So, with your omegas, so your omega >> So, with your omegas, so your omega score at five is low. score at five is low. score at five is low. >> Mhm. >> Mhm. >> Mhm. >> You want that to be eight. But you >> You want that to be eight. But you >> You want that to be eight. But you probably didn't notice your mercury was probably didn't notice your mercury was probably didn't notice your mercury was right on the line of high as well. Those right on the line of high as well. Those right on the line of high as well. Those things will typically track. The more things will typically track. The more things will typically track. The more omega-3s you consume, the more mercury omega-3s you consume, the more mercury omega-3s you consume, the more mercury goes up. goes up. goes up. >> Oh, really? >> Oh, really? >> Oh, really? >> Because most omega-3 sources >> Because most omega-3 sources >> Because most omega-3 sources are going to be filled with mercury. But are going to be filled with mercury. But are going to be filled with mercury. But I was low omega and high mercury. I was low omega and high mercury. I was low omega and high mercury. >> So what that tells us is if you were to >> So what that tells us is if you were to >> So what that tells us is if you were to jack your omega-3s up, your mercury is jack your omega-3s up, your mercury is jack your omega-3s up, your mercury is going to get into the line that we don't going to get into the line that we don't going to get into the line that we don't want it to be in. So solution, want it to be in. So solution, want it to be in. So solution, you need to alter the source of your you need to alter the source of your you need to alter the source of your omega-3s. Get it from a higher quality omega-3s. Get it from a higher quality omega-3s. Get it from a higher quality place. So I'm not sure where you were place. So I'm not sure where you were place. So I'm not sure where you were getting them from there.

getting them from there. getting them from there. >> All over the place. >> All over the place. >> All over the place. >> Yeah. But you would want to to either >> Yeah. But you would want to to either >> Yeah. But you would want to to either choose your supplement more carefully or choose your supplement more carefully or choose your supplement more carefully or choose better quality foods. What choose better quality foods. What choose better quality foods. What actually moves the needle on this actually moves the needle on this actually moves the needle on this subject of energy, which is what we're subject of energy, which is what we're subject of energy, which is what we're talking about here. Is there anything talking about here. Is there anything talking about here. Is there anything that is more consequential as it relates that is more consequential as it relates that is more consequential as it relates to these people that are trying to get to these people that are trying to get to these people that are trying to get more energy in their life? They feel more energy in their life? They feel more energy in their life? They feel lethargic. We talked about sleep as lethargic. We talked about sleep as lethargic. We talked about sleep as being a real foundation here. being a real foundation here. being a real foundation here. >> If you're looking for more energy, I >> If you're looking for more energy, I >> If you're looking for more energy, I would divide everything into two would divide everything into two would divide everything into two buckets. Hidden stressors and visible buckets. Hidden stressors and visible buckets. Hidden stressors and visible stressors. Visible stressors are things stressors. Visible stressors are things stressors. Visible stressors are things like you're not exercising. We know from like you're not exercising. We know from like you're not exercising. We know from excellent databases, physical exercise excellent databases, physical exercise excellent databases, physical exercise enhances energy. Why? And how? enhances energy. Why? And how? enhances energy. Why? And how? >> Mitochondrial health is one of the many >> Mitochondrial health is one of the many >> Mitochondrial health is one of the many aspects of it. aspects of it. aspects of it. >> You'll have more mitochondria if you >> You'll have more mitochondria if you >> You'll have more mitochondria if you exercise more. exercise more. exercise more. >> Generally, not only will you have more, >> Generally, not only will you have more, >> Generally, not only will you have more, they'll be larger and they'll be they'll be larger and they'll be they'll be larger and they'll be healthier. healthier. healthier. >> And mitochondria basically process your >> And mitochondria basically process your >> And mitochondria basically process your energy. So, you get more efficient energy. So, you get more efficient energy. So, you get more efficient energy production. energy production. energy production. >> They're one of the ways you can make it. >> They're one of the ways you can make it. >> They're one of the ways you can make it. You can make energy a lot of different You can make energy a lot of different You can make energy a lot of different ways. It is the end path of all aerobic ways. It is the end path of all aerobic ways. It is the end path of all aerobic exercise. So, in other words, anytime exercise. So, in other words, anytime exercise. So, in other words, anytime you're using oxygen as a byproduct to you're using oxygen as a byproduct to you're using oxygen as a byproduct to make fuel, mitochondria have to be make fuel, mitochondria have to be make fuel, mitochondria have to be there. So, it is central and core to there. So, it is central and core to there. So, it is central and core to that. Um, but it is more than that. Um, but it is more than that. Um, but it is more than mitochondria. You'll have more total mitochondria. You'll have more total mitochondria. You'll have more total blood blood blood >> if you exercise.

>> if you exercise. >> if you exercise. >> Yes. >> Yes. >> Yes. >> It's one of the primary adaptations to >> It's one of the primary adaptations to >> It's one of the primary adaptations to endurance is you'll physically have more endurance is you'll physically have more endurance is you'll physically have more blood in your body blood in your body blood in your body >> and that will mean >> and that will mean >> and that will mean >> you carry more oxygen. >> you carry more oxygen. >> you carry more oxygen. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> You have more red blood cells. >> You have more red blood cells. >> You have more red blood cells. >> So, you're able to carry more oxygen to >> So, you're able to carry more oxygen to >> So, you're able to carry more oxygen to fuel those mitochondria. fuel those mitochondria. fuel those mitochondria. >> Is that a certain type of exercise that >> Is that a certain type of exercise that >> Is that a certain type of exercise that gives you more? gives you more? gives you more? >> Generally, anything that demands blood >> Generally, anything that demands blood >> Generally, anything that demands blood flow will increase blood supply. flow will increase blood supply. flow will increase blood supply. >> Cardiovascular exercise >> Cardiovascular exercise >> Cardiovascular exercise >> can be can be anything. >> can be can be anything. >> can be can be anything. >> Okay. Stress equals adaptation. Meaning, >> Okay. Stress equals adaptation. Meaning, >> Okay. Stress equals adaptation. Meaning, if you put a demand on your heart to if you put a demand on your heart to if you put a demand on your heart to pump more blood, it'll get better at pump more blood, it'll get better at pump more blood, it'll get better at pumping more blood. If you put a demand pumping more blood. If you put a demand pumping more blood. If you put a demand on bone to resist tension, it'll get on bone to resist tension, it'll get on bone to resist tension, it'll get better at resisting tension. You run the better at resisting tension. You run the better at resisting tension. You run the whole cascade of connective tissue to whole cascade of connective tissue to whole cascade of connective tissue to cellular health. It is simply what's cellular health. It is simply what's cellular health. It is simply what's called the said principle. S A I D, called the said principle. S A I D, called the said principle. S A I D, specific adaptation to imposed demand. specific adaptation to imposed demand. specific adaptation to imposed demand. And also is it fair to say then if we And also is it fair to say then if we And also is it fair to say then if we take the word exercise out of the take the word exercise out of the take the word exercise out of the traditional definition which is like in traditional definition which is like in traditional definition which is like in a gym doing a thing and we broaden it to a gym doing a thing and we broaden it to a gym doing a thing and we broaden it to work or just you know cognitive work or just you know cognitive work or just you know cognitive performance. Remember exercise is a performance. Remember exercise is a performance. Remember exercise is a novel madeup term. This is a new thing novel madeup term. This is a new thing novel madeup term. This is a new thing to us. Historically humans have carried, to us. Historically humans have carried, to us. Historically humans have carried, have sprinted, have jumped, have have sprinted, have jumped, have have sprinted, have jumped, have climbed, have grappled, have done all climbed, have grappled, have done all climbed, have grappled, have done all those things. putting that into a those things. putting that into a those things. putting that into a structured non-aily activity is a last structured non-aily activity is a last structured non-aily activity is a last 75 year phenomenon, right? It wasn't 75 year phenomenon, right? It wasn't 75 year phenomenon, right? It wasn't actually until we started to realize actually until we started to realize actually until we started to realize that stress reduction to the end of the that stress reduction to the end of the that stress reduction to the end of the limit is a bad thing and then we had to limit is a bad thing and then we had to limit is a bad thing and then we had to recreate stress into our lives. One form recreate stress into our lives. One form recreate stress into our lives. One form of that was we call that exercise. So

of that was we call that exercise. So of that was we call that exercise. So yes, if you think about exercise as yes, if you think about exercise as yes, if you think about exercise as either running, cycling, swimming or either running, cycling, swimming or either running, cycling, swimming or lifting weights, you have left a bunch lifting weights, you have left a bunch lifting weights, you have left a bunch on the table. I don't care how you're on the table. I don't care how you're on the table. I don't care how you're challenging yourself. Even if that challenging yourself. Even if that challenging yourself. Even if that structured exercise in your example is structured exercise in your example is structured exercise in your example is more vocationally based, more vocationally based, more vocationally based, >> it's the stress being provided to the >> it's the stress being provided to the >> it's the stress being provided to the system. And so when you start to look at system. And so when you start to look at system. And so when you start to look at things like what's the best exercise things like what's the best exercise things like what's the best exercise protocol for AB and C, one of the things protocol for AB and C, one of the things protocol for AB and C, one of the things you start to realize is all of them can you start to realize is all of them can you start to realize is all of them can have equal responses given a few have equal responses given a few have equal responses given a few constraints and if they hit that constraints and if they hit that constraints and if they hit that constraint, they work. So if you have a constraint, they work. So if you have a constraint, they work. So if you have a movement practice, you skateboard, you movement practice, you skateboard, you movement practice, you skateboard, you play pickle, you walk, you garden, fine. play pickle, you walk, you garden, fine. play pickle, you walk, you garden, fine. All those can have equal clinical All those can have equal clinical All those can have equal clinical outcomes. outcomes. outcomes. mortality, joint pain, body composition mortality, joint pain, body composition mortality, joint pain, body composition because they're getting to the same because they're getting to the same because they're getting to the same spot. spot. spot. >> Does this make sense then? So, if I'm >> Does this make sense then? So, if I'm >> Does this make sense then? So, if I'm say I'm a podcaster and I want to have say I'm a podcaster and I want to have say I'm a podcaster and I want to have more energy to podcast, more energy to podcast, more energy to podcast, >> Yeah. >> Yeah. >> Yeah. >> I should podcast more. >> I should podcast more. >> I should podcast more. >> Yeah. You'll be more resilient, right? >> Yeah. You'll be more resilient, right? >> Yeah. You'll be more resilient, right? >> Okay. So, you could apply that to sort >> Okay. So, you could apply that to sort >> Okay. So, you could apply that to sort of any vocation or activity. If I want of any vocation or activity. If I want of any vocation or activity. If I want to have more energy to to have more energy to to have more energy to uh lift my kids up and run with them in uh lift my kids up and run with them in uh lift my kids up and run with them in the garden, then I should lift things the garden, then I should lift things the garden, then I should lift things and run with them.

and run with them. and run with them. >> Stress inoculation. And then in the >> Stress inoculation. And then in the >> Stress inoculation. And then in the future my body will adapt and it will future my body will adapt and it will future my body will adapt and it will give me more energy for that particular give me more energy for that particular give me more energy for that particular activity. activity. activity. >> Yep. >> Yep. >> Yep. >> So sometimes when people say they don't >> So sometimes when people say they don't >> So sometimes when people say they don't have energy for a thing, it's because have energy for a thing, it's because have energy for a thing, it's because they haven't challenged themselves in they haven't challenged themselves in they haven't challenged themselves in that particular activity enough to that particular activity enough to that particular activity enough to expand and adapt. expand and adapt. expand and adapt. >> It's it's really difficult, right? So if >> It's it's really difficult, right? So if >> It's it's really difficult, right? So if if walking up the stairs is a V2 max if walking up the stairs is a V2 max if walking up the stairs is a V2 max test for you, how likely are you to walk test for you, how likely are you to walk test for you, how likely are you to walk upstairs? Oh, upstairs? Oh, upstairs? Oh, >> okay. So it's like a downward spiral. >> okay. So it's like a downward spiral. >> okay. So it's like a downward spiral. It's It's It's >> too difficult, right? So then what >> too difficult, right? So then what >> too difficult, right? So then what happens? happens? happens? >> You don't do it >> You don't do it >> You don't do it >> and you get >> and you get >> and you get >> Yeah. less good at it. >> Yeah. less good at it. >> Yeah. less good at it. >> Able to do it, right? Yeah. >> Able to do it, right? Yeah. >> Able to do it, right? Yeah. >> So when we start thinking about energy >> So when we start thinking about energy >> So when we start thinking about energy and I started talking about like hidden and I started talking about like hidden and I started talking about like hidden visible stressors, right? I'm looking visible stressors, right? I'm looking visible stressors, right? I'm looking for constraints. Do you have an for constraints. Do you have an for constraints. Do you have an undiagnosed pathogen in your body? We undiagnosed pathogen in your body? We undiagnosed pathogen in your body? We have a major league baseball player. have a major league baseball player. have a major league baseball player. Felt horrific. I'm talking like can't Felt horrific. I'm talking like can't Felt horrific. I'm talking like can't make it through a baseball game. Legs make it through a baseball game. Legs make it through a baseball game. Legs are shot. No energy whatsoever. In his are shot. No energy whatsoever. In his are shot. No energy whatsoever. In his particular case, we were able to confirm particular case, we were able to confirm particular case, we were able to confirm in his blood, in his physical bedroom, in his blood, in his physical bedroom, in his blood, in his physical bedroom, and with a bunch of other tests for and with a bunch of other tests for and with a bunch of other tests for actually you test his eyes and you test actually you test his eyes and you test actually you test his eyes and you test a bunch of other stuff. He had a very a bunch of other stuff. He had a very a bunch of other stuff. He had a very gnarly exposure to mold.

gnarly exposure to mold. gnarly exposure to mold. >> Oh yeah. >> Oh yeah. >> Oh yeah. >> All we had to do in large part was get >> All we had to do in large part was get >> All we had to do in large part was get that cleared and his energy came back. that cleared and his energy came back. that cleared and his energy came back. That's an example of a hidden stressor. That's an example of a hidden stressor. That's an example of a hidden stressor. But one of the things we're always But one of the things we're always But one of the things we're always looking for is are you an energy looking for is are you an energy looking for is are you an energy toxicity? Meaning, are you eating too toxicity? Meaning, are you eating too toxicity? Meaning, are you eating too many calories, which is not the same as many calories, which is not the same as many calories, which is not the same as being obese, or are you in low energy being obese, or are you in low energy being obese, or are you in low energy availability? You're sleeping fine, but availability? You're sleeping fine, but availability? You're sleeping fine, but you're of low energy. you're of low energy. you're of low energy. Are you eating enough calories? Oh, Are you eating enough calories? Oh, Are you eating enough calories? Oh, you're not. Like, we have to go no you're not. Like, we have to go no you're not. Like, we have to go no further on this train. You are further on this train. You are further on this train. You are underfueled for what you're asking. So, underfueled for what you're asking. So, underfueled for what you're asking. So, there's things that are hidden stressors there's things that are hidden stressors there's things that are hidden stressors like that. There are visible stressors, like that. There are visible stressors, like that. There are visible stressors, which we just talked about. Like, you're which we just talked about. Like, you're which we just talked about. Like, you're not actually doing the thing. Another not actually doing the thing. Another not actually doing the thing. Another easy way to explain this is cognitively. easy way to explain this is cognitively. easy way to explain this is cognitively. If you want to write a book and you If you want to write a book and you If you want to write a book and you don't currently write and you sit down don't currently write and you sit down don't currently write and you sit down to write, it's going to be exhausting. to write, it's going to be exhausting. to write, it's going to be exhausting. >> Mhm. >> Mhm. >> Mhm. >> And then you talk to a writer and >> And then you talk to a writer and >> And then you talk to a writer and there's like, oh yeah, like I I need 45 there's like, oh yeah, like I I need 45 there's like, oh yeah, like I I need 45 minutes so I can crank out a thousand minutes so I can crank out a thousand minutes so I can crank out a thousand words. words. words. >> Mhm. >> Mhm. >> Mhm. >> It's like not exhausting at all. Right. >> It's like not exhausting at all. Right. >> It's like not exhausting at all. Right. Stress inoculation. This is exactly what Stress inoculation. This is exactly what Stress inoculation. This is exactly what you said before. You can build up you said before. You can build up you said before. You can build up endurance in those things by them. endurance in those things by them. endurance in those things by them. >> This is one of the things I've learned >> This is one of the things I've learned >> This is one of the things I've learned from this podcast and meeting all these from this podcast and meeting all these from this podcast and meeting all these exceptional people is um this like use exceptional people is um this like use exceptional people is um this like use it or lose it principle.

it or lose it principle. it or lose it principle. >> Oh yeah. you know, because I'm getting >> Oh yeah. you know, because I'm getting >> Oh yeah. you know, because I'm getting older and you start to feel the odd older and you start to feel the odd older and you start to feel the odd pain, pain, pain, >> you know, and so you start to like not >> you know, and so you start to like not >> you know, and so you start to like not use that part, you know, your back for use that part, you know, your back for use that part, you know, your back for example. example. example. >> Yeah. >> Yeah. >> Yeah. >> Or bending down and so you find ways to >> Or bending down and so you find ways to >> Or bending down and so you find ways to not bend down properly so you can avoid not bend down properly so you can avoid not bend down properly so you can avoid the pain. the pain. the pain. >> And what's happening there is because >> And what's happening there is because >> And what's happening there is because something is difficult, you do it less, something is difficult, you do it less, something is difficult, you do it less, which then means it becomes more which then means it becomes more which then means it becomes more difficult. So you do it less and there's difficult. So you do it less and there's difficult. So you do it less and there's this downward feedback loop to decline. this downward feedback loop to decline. this downward feedback loop to decline. >> Atrophy leads to atrophy. >> Atrophy leads to atrophy. >> Atrophy leads to atrophy. >> Yeah. And like, you know, I think the >> Yeah. And like, you know, I think the >> Yeah. And like, you know, I think the critical idea that got in my head a critical idea that got in my head a critical idea that got in my head a couple of years ago from someone I was couple of years ago from someone I was couple of years ago from someone I was interviewing on the podcast was that interviewing on the podcast was that interviewing on the podcast was that aging isn't always the excuse. And I aging isn't always the excuse. And I aging isn't always the excuse. And I think we assume it's just aging so we think we assume it's just aging so we think we assume it's just aging so we accept it and we don't fight back. accept it and we don't fight back. accept it and we don't fight back. >> When I sat here with one of the >> When I sat here with one of the >> When I sat here with one of the exceptional PhDs that I interviewed, she exceptional PhDs that I interviewed, she exceptional PhDs that I interviewed, she showed me I think it was a DEXA scan of showed me I think it was a DEXA scan of showed me I think it was a DEXA scan of a 70-year-old. a 70-year-old. a 70-year-old. >> It was like a pentathlete and then a >> It was like a pentathlete and then a >> It was like a pentathlete and then a DEXA scan of someone that was like 30 DEXA scan of someone that was like 30 DEXA scan of someone that was like 30 years old. And this 70-year-old was just years old. And this 70-year-old was just years old. And this 70-year-old was just phenomenal. Yeah. Their their sort of phenomenal. Yeah. Their their sort of phenomenal. Yeah. Their their sort of bone, their muscle, etc. And she bone, their muscle, etc. And she bone, their muscle, etc. And she basically proved to me. I'll put up the basically proved to me. I'll put up the basically proved to me. I'll put up the scan on the screen. It really is a scan on the screen. It really is a scan on the screen. It really is a mind-blowing scan. I've actually sent it mind-blowing scan. I've actually sent it mind-blowing scan. I've actually sent it to my best friends because it really did to my best friends because it really did to my best friends because it really did I couldn't I couldn't get this idea out I couldn't I couldn't get this idea out I couldn't I couldn't get this idea out of my head that actually don't accept of my head that actually don't accept of my head that actually don't accept everything as an aging problem because everything as an aging problem because everything as an aging problem because the minute you do, you go on this the minute you do, you go on this the minute you do, you go on this downward cycle. And it blew my mind. And downward cycle. And it blew my mind. And downward cycle. And it blew my mind. And that was such an important idea to get that was such an important idea to get that was such an important idea to get in my head at my age at 30 years old. So in my head at my age at 30 years old. So in my head at my age at 30 years old. So when I feel like a pain in my back, my when I feel like a pain in my back, my when I feel like a pain in my back, my my solution isn't, oh, okay, Stephen, my solution isn't, oh, okay, Stephen, my solution isn't, oh, okay, Stephen, you're getting older. stop bending down you're getting older. stop bending down you're getting older. stop bending down and protect the pain. It is go to the and protect the pain. It is go to the and protect the pain. It is go to the gym and start squatting and bending etc.

gym and start squatting and bending etc. gym and start squatting and bending etc. There are some things that will go down There are some things that will go down There are some things that will go down with age. Sleep is actually one of them. with age. Sleep is actually one of them. with age. Sleep is actually one of them. We typically just see you will sleep a We typically just see you will sleep a We typically just see you will sleep a little bit less as you age. Fine. There little bit less as you age. Fine. There little bit less as you age. Fine. There are some aspects of that but I think you are some aspects of that but I think you are some aspects of that but I think you can resist and fight as much of that as can resist and fight as much of that as can resist and fight as much of that as possible. This is actually you're seeing possible. This is actually you're seeing possible. This is actually you're seeing a turning of a tide right now that just a turning of a tide right now that just a turning of a tide right now that just starting to emerge with longevity. starting to emerge with longevity. starting to emerge with longevity. longevity is currently being positioned longevity is currently being positioned longevity is currently being positioned as this anti-aging as this anti-aging as this anti-aging phenomenon and people are already bored. phenomenon and people are already bored. phenomenon and people are already bored. Like, is your goal to just not age or is Like, is your goal to just not age or is Like, is your goal to just not age or is your goal to dunk a basketball at 70? Do your goal to dunk a basketball at 70? Do your goal to dunk a basketball at 70? Do you want to have the 4x4 truck that has you want to have the 4x4 truck that has you want to have the 4x4 truck that has the best off-road package ever and it the best off-road package ever and it the best off-road package ever and it stays in your garage? Probably not, stays in your garage? Probably not, stays in your garage? Probably not, right? like you want to be able to be right? like you want to be able to be right? like you want to be able to be like no you you want to live like no you you want to live like no you you want to live because you want to experience life and because you want to experience life and because you want to experience life and so then you want to be able to take so then you want to be able to take so then you want to be able to take advantage of those capacities and advantage of those capacities and advantage of those capacities and functionality. functionality. functionality. >> Yeah. Someone said to me you want to >> Yeah. Someone said to me you want to >> Yeah. Someone said to me you want to extend your health span not necessarily extend your health span not necessarily extend your health span not necessarily your lifespan. your lifespan. your lifespan. >> It's not health span though. >> It's not health span though. >> It's not health span though. >> Oh really? >> Oh really? >> Oh really? >> No that's what I'm that's what I'm >> No that's what I'm that's what I'm >> No that's what I'm that's what I'm pushing back on. Hell span cool. I mean pushing back on. Hell span cool. I mean pushing back on. Hell span cool. I mean lifespan fine great. We're all past lifespan fine great. We're all past lifespan fine great. We're all past that. Health span though is still like I that. Health span though is still like I that. Health span though is still like I don't want to be in pain. I don't want don't want to be in pain. I don't want don't want to be in pain. I don't want to be I'm saying performance span. I'm to be I'm saying performance span. I'm to be I'm saying performance span. I'm saying I want you to be focused on saying I want you to be focused on saying I want you to be focused on having the most skill. I want you to having the most skill. I want you to having the most skill. I want you to just be crushing cognitively. I want you just be crushing cognitively. I want you just be crushing cognitively. I want you to be able to do anything you want to be able to do anything you want to be able to do anything you want physically for as long as we possibly physically for as long as we possibly physically for as long as we possibly can. And not just being like, well, can. And not just being like, well, can. And not just being like, well, that's going to go away. Let's just stay that's going to go away. Let's just stay that's going to go away. Let's just stay alive and be out of pain. I want you to alive and be out of pain. I want you to alive and be out of pain. I want you to be thinking about, no, like, I'm going be thinking about, no, like, I'm going be thinking about, no, like, I'm going to be doing awesome stuff in whatever

to be doing awesome stuff in whatever to be doing awesome stuff in whatever venue you like to do it in for as long venue you like to do it in for as long venue you like to do it in for as long as you possibly can. as you possibly can. as you possibly can. >> I think people want both. >> I think people want both. >> I think people want both. >> Yeah, of course. >> Yeah, of course. >> Yeah, of course. >> Yeah. But let's not for let's just not >> Yeah. But let's not for let's just not >> Yeah. But let's not for let's just not leave that end of the table off and leave that end of the table off and leave that end of the table off and assume the performance has to go away. assume the performance has to go away. assume the performance has to go away. >> So on this point of energy then I think >> So on this point of energy then I think >> So on this point of energy then I think we've we've covered a lot of it and we've we've covered a lot of it and we've we've covered a lot of it and given me some sort of like really given me some sort of like really given me some sort of like really actionable principles there for how to actionable principles there for how to actionable principles there for how to have more energy. I do notice I have to have more energy. I do notice I have to have more energy. I do notice I have to say cuz I travel quite a lot and so on say cuz I travel quite a lot and so on say cuz I travel quite a lot and so on on occasion my gym routine will be on occasion my gym routine will be on occasion my gym routine will be impacted impacted impacted >> and there's quite a clear correlation >> and there's quite a clear correlation >> and there's quite a clear correlation for me between the amount of times I've for me between the amount of times I've for me between the amount of times I've gone to the gym in previous weeks gone to the gym in previous weeks gone to the gym in previous weeks >> Yeah. and how I feel in terms of energy >> Yeah. and how I feel in terms of energy >> Yeah. and how I feel in terms of energy today. I was thinking about this this today. I was thinking about this this today. I was thinking about this this morning. We're in New York here and over morning. We're in New York here and over morning. We're in New York here and over the last couple of weeks, I've probably the last couple of weeks, I've probably the last couple of weeks, I've probably been going to the gym like three or four been going to the gym like three or four been going to the gym like three or four like three times a week if I'm being like three times a week if I'm being like three times a week if I'm being honest. Whereas usually I'd go almost honest. Whereas usually I'd go almost honest. Whereas usually I'd go almost every day and I have felt a difference every day and I have felt a difference every day and I have felt a difference in my energy. And I wasn't sure if that in my energy. And I wasn't sure if that in my energy. And I wasn't sure if that was just like psychological or if that was just like psychological or if that was just like psychological or if that was supported by science. was supported by science. was supported by science. >> Both. If you go and do a a moderate to >> Both. If you go and do a a moderate to >> Both. If you go and do a a moderate to to light lower intensity exercise to light lower intensity exercise to light lower intensity exercise session, those are generally going to session, those are generally going to session, those are generally going to provide energy. Mhm.

provide energy. Mhm. provide energy. Mhm. >> If you're like, "No, I did a like to the >> If you're like, "No, I did a like to the >> If you're like, "No, I did a like to the death training. I I pegged it. I went death training. I I pegged it. I went death training. I I pegged it. I went all the way." Whatever that is, whether all the way." Whatever that is, whether all the way." Whatever that is, whether you're lifting weights, intensity, you're lifting weights, intensity, you're lifting weights, intensity, whether you're getting your heart rate whether you're getting your heart rate whether you're getting your heart rate all the way up, then you might walk out all the way up, then you might walk out all the way up, then you might walk out of those and be like, "Woo, I'm of those and be like, "Woo, I'm of those and be like, "Woo, I'm exhausted." But on aggregate, those will exhausted." But on aggregate, those will exhausted." But on aggregate, those will provide more daily energy. If you're provide more daily energy. If you're provide more daily energy. If you're traveling, sick, super busy, do the traveling, sick, super busy, do the traveling, sick, super busy, do the former. Like, just get in some motion. former. Like, just get in some motion. former. Like, just get in some motion. You'll feel better. You'll get a sweat You'll feel better. You'll get a sweat You'll feel better. You'll get a sweat in. You there. If you're healthy and in. You there. If you're healthy and in. You there. If you're healthy and looking for long-term adaptation, then looking for long-term adaptation, then looking for long-term adaptation, then that's when you can start to push the that's when you can start to push the that's when you can start to push the pace on the training. pace on the training. pace on the training. >> I want to speak to the business owners >> I want to speak to the business owners >> I want to speak to the business owners listening and watching right now. I know listening and watching right now. I know listening and watching right now. I know what it's like to be personally what it's like to be personally what it's like to be personally responsible for every decision. I responsible for every decision. I responsible for every decision. I founded my first company at 21 years founded my first company at 21 years founded my first company at 21 years old, and honestly, the pressure can be old, and honestly, the pressure can be old, and honestly, the pressure can be immense. It's the kind of mental load immense. It's the kind of mental load immense. It's the kind of mental load that takes its toll below the surface. I that takes its toll below the surface. I that takes its toll below the surface. I recently did some tests through our recently did some tests through our recently did some tests through our sponsor, Function, which got me thinking sponsor, Function, which got me thinking sponsor, Function, which got me thinking about that invisible impact. I found about that invisible impact. I found about that invisible impact. I found that I had low levels of omega-3s. I had that I had low levels of omega-3s. I had that I had low levels of omega-3s. I had deficient levels of vitamin D, probably deficient levels of vitamin D, probably deficient levels of vitamin D, probably because I sit inside this dark room all because I sit inside this dark room all because I sit inside this dark room all day. And that has totally changed how I day. And that has totally changed how I day. And that has totally changed how I construct my day going forward. I get up construct my day going forward. I get up construct my day going forward. I get up in the morning and the first thing I now in the morning and the first thing I now in the morning and the first thing I now do is I go for a walk outside in the do is I go for a walk outside in the do is I go for a walk outside in the sunshine. In part to help my vitamin D sunshine. In part to help my vitamin D sunshine. In part to help my vitamin D levels increase, but also because it levels increase, but also because it levels increase, but also because it helps to reset my circadian rhythm. With helps to reset my circadian rhythm. With helps to reset my circadian rhythm. With Function, you can check your brain Function, you can check your brain Function, you can check your brain health, your aging, your stress, and so health, your aging, your stress, and so health, your aging, your stress, and so much more. They provide over 160 lab much more. They provide over 160 lab much more. They provide over 160 lab tests for what is equal to a dollar a tests for what is equal to a dollar a tests for what is equal to a dollar a day and member pricing on advanced day and member pricing on advanced day and member pricing on advanced imaging. Head to functionhealth.com/doac to join and use code doc25 to join and use code doc25 for a $25 credit. There should be a

for a $25 credit. There should be a for a $25 credit. There should be a button just down below here. And if it button just down below here. And if it button just down below here. And if it says subscribed, you're already says subscribed, you're already says subscribed, you're already subscribed. If it says subscriber, that subscribed. If it says subscriber, that subscribed. If it says subscriber, that means you're not yet. And if you're not means you're not yet. And if you're not means you're not yet. And if you're not subscribed, please could you do us a subscribed, please could you do us a subscribed, please could you do us a favor and hit that button? It helps the favor and hit that button? It helps the favor and hit that button? It helps the show more than you know. And according show more than you know. And according show more than you know. And according to the algorithm, you're someone that to the algorithm, you're someone that to the algorithm, you're someone that watches our show, but you haven't yet watches our show, but you haven't yet watches our show, but you haven't yet hit that button. Thank you so much. hit that button. Thank you so much. hit that button. Thank you so much. >> Speaking of training, you know what this >> Speaking of training, you know what this >> Speaking of training, you know what this is, don't you? is, don't you? is, don't you? >> Sure. >> Sure. >> Sure. >> This is a a grip strength machine. >> This is a a grip strength machine. >> This is a a grip strength machine. >> Yeah. >> Yeah. >> Yeah. >> A lot of people told me that um grip >> A lot of people told me that um grip >> A lot of people told me that um grip strength is the single biggest predictor strength is the single biggest predictor strength is the single biggest predictor of I think they said like longevity and of I think they said like longevity and of I think they said like longevity and stuff like that. stuff like that. stuff like that. >> I wouldn't call it the number one >> I wouldn't call it the number one >> I wouldn't call it the number one predictor of mortality. It is a really predictor of mortality. It is a really predictor of mortality. It is a really nice scientific test. late 1980s, nice scientific test. late 1980s, nice scientific test. late 1980s, Stephen Blair and his team started Stephen Blair and his team started Stephen Blair and his team started looking at giant databases and started looking at giant databases and started looking at giant databases and started to realize that cardiovascular fitness, to realize that cardiovascular fitness, to realize that cardiovascular fitness, V2 max, V2 peak, things like this were V2 max, V2 peak, things like this were V2 max, V2 peak, things like this were predicting how long people were going to predicting how long people were going to predicting how long people were going to live. live. live. And in fact, they started to realize it And in fact, they started to realize it And in fact, they started to realize it was out predicting what we call was out predicting what we call was out predicting what we call traditional clinical markers, blood traditional clinical markers, blood traditional clinical markers, blood pressure, your cholesterol levels, pressure, your cholesterol levels, pressure, your cholesterol levels, things like that. And this launched an things like that. And this launched an things like that. And this launched an entire 45 year field that we're in now, entire 45 year field that we're in now, entire 45 year field that we're in now, which is like, wait a minute, these which is like, wait a minute, these which is like, wait a minute, these performance-based markers are actually performance-based markers are actually performance-based markers are actually predicting health more than these predicting health more than these predicting health more than these indirect markers.

indirect markers. indirect markers. The unfortunate problem is that got like The unfortunate problem is that got like The unfortunate problem is that got like too taken too far. And so when you hear too taken too far. And so when you hear too taken too far. And so when you hear things like people and my colleagues who things like people and my colleagues who things like people and my colleagues who have been on your show and said things have been on your show and said things have been on your show and said things like, "Oh, grip strength is an important like, "Oh, grip strength is an important like, "Oh, grip strength is an important predictor of mortality." It's good. It's predictor of mortality." It's good. It's predictor of mortality." It's good. It's great. It's an important message. But we great. It's an important message. But we great. It's an important message. But we have to be careful in being lost in what have to be careful in being lost in what have to be careful in being lost in what that means. Getting a grip strength that means. Getting a grip strength that means. Getting a grip strength device like that, which is probably device like that, which is probably device like that, which is probably under $40 is amazing. And what you will under $40 is amazing. And what you will under $40 is amazing. And what you will see consistently is those people that see consistently is those people that see consistently is those people that are really, really, really weak, are really, really, really weak, are really, really, really weak, are in worse health on average. Where we are in worse health on average. Where we are in worse health on average. Where we come become false is saying, okay, come become false is saying, okay, come become false is saying, okay, therefore, you need to alter your therefore, you need to alter your therefore, you need to alter your lifestyle to maximize grip strength. lifestyle to maximize grip strength. lifestyle to maximize grip strength. >> I did do my grip strength results >> I did do my grip strength results >> I did do my grip strength results actually. actually. actually. >> Do you remember how they were? >> Do you remember how they were? >> Do you remember how they were? >> It was they was it was good. It was uh >> It was they was it was good. It was uh >> It was they was it was good. It was uh it was high. You know what that tells me it was high. You know what that tells me it was high. You know what that tells me about your health? Well, about your health? Well, about your health? Well, >> nothing. >> nothing. >> nothing. >> Okay. >> Okay. >> Okay. >> Why wouldn't it be high? You're young. >> Why wouldn't it be high? You're young. >> Why wouldn't it be high? You're young. You're fit. I have all those other You're fit. I have all those other You're fit. I have all those other markers. It's not going to tell us markers. It's not going to tell us markers. It's not going to tell us anything. You know, these things are anything. You know, these things are anything. You know, these things are really powerful. Somebody who doesn't really powerful. Somebody who doesn't really powerful. Somebody who doesn't have blood work or doesn't have a body have blood work or doesn't have a body have blood work or doesn't have a body composition test or doesn't have composition test or doesn't have composition test or doesn't have anything else. It can give us a crude anything else. It can give us a crude anything else. It can give us a crude strength or a crude metric. Let's say strength or a crude metric. Let's say strength or a crude metric. Let's say this person's probably at a health risk.

this person's probably at a health risk. this person's probably at a health risk. So, I've always been quite confused by So, I've always been quite confused by So, I've always been quite confused by this because is grip strength a proxy this because is grip strength a proxy this because is grip strength a proxy for my overall strength of my entire for my overall strength of my entire for my overall strength of my entire body and therefore it's just indicating body and therefore it's just indicating body and therefore it's just indicating that my overall strength is low or is it that my overall strength is low or is it that my overall strength is low or is it actually like my arm? actually like my arm? actually like my arm? >> It's both. >> It's both. >> It's both. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> It's both. Here's why. You know what >> It's both. Here's why. You know what >> It's both. Here's why. You know what you're really testing right there? you're really testing right there? you're really testing right there? >> What's that? >> What's that? >> What's that? >> Ner nervous system. >> Ner nervous system. >> Ner nervous system. >> Oh, really? >> Oh, really? >> Oh, really? >> You're testing your brain. >> You're testing your brain. >> You're testing your brain. >> So, you're not testing your strength as >> So, you're not testing your strength as >> So, you're not testing your strength as much. much. much. >> You are, >> You are, >> You are, >> but it's both. >> but it's both. >> but it's both. >> There's an overlap. Mhm. >> There's an overlap. Mhm. >> There's an overlap. Mhm. >> That's why your grip strength does it >> That's why your grip strength does it >> That's why your grip strength does it indicate general poor health? Yes. indicate general poor health? Yes. indicate general poor health? Yes. >> That's the value. Does it tell you >> That's the value. Does it tell you >> That's the value. Does it tell you anything directly about your It can. And anything directly about your It can. And anything directly about your It can. And so this is when you see two camps here. so this is when you see two camps here. so this is when you see two camps here. So camp one is like great, I'm going to So camp one is like great, I'm going to So camp one is like great, I'm going to open up a gym down the street and it's open up a gym down the street and it's open up a gym down the street and it's going to test your grip strength and going to test your grip strength and going to test your grip strength and then we're going to focus all of your then we're going to focus all of your then we're going to focus all of your training on grip strength training. That training on grip strength training. That training on grip strength training. That is we've exaggerated the point. The is we've exaggerated the point. The is we've exaggerated the point. The other camp is it doesn't matter. It's other camp is it doesn't matter. It's other camp is it doesn't matter. It's all indirect. That's not true either. is all indirect. That's not true either. is all indirect. That's not true either. is an actionable, useful thing where you an actionable, useful thing where you an actionable, useful thing where you don't need to worry about us optimizing don't need to worry about us optimizing don't need to worry about us optimizing maxing it. Like I if you're in the 80th maxing it. Like I if you're in the 80th maxing it. Like I if you're in the 80th percentile, going to the 90th percentile percentile, going to the 90th percentile percentile, going to the 90th percentile probably doesn't make you live a day probably doesn't make you live a day probably doesn't make you live a day longer. Over the last probably 3 years, longer. Over the last probably 3 years, longer. Over the last probably 3 years, I would imagine there's over 20 to 25 I would imagine there's over 20 to 25 I would imagine there's over 20 to 25 studies that have been published on a studies that have been published on a studies that have been published on a very specific type of grip strength, and very specific type of grip strength, and very specific type of grip strength, and that's grip strength asymmetry.

that's grip strength asymmetry. that's grip strength asymmetry. Do you know why that matters? Do you know why that matters? Do you know why that matters? >> I don't, but I know that I'm I'm >> I don't, but I know that I'm I'm >> I don't, but I know that I'm I'm stronger on my left side than my right. stronger on my left side than my right. stronger on my left side than my right. >> It's not uncommon. Um, typically your >> It's not uncommon. Um, typically your >> It's not uncommon. Um, typically your force dependent limb is not your neural force dependent limb is not your neural force dependent limb is not your neural control limb. So you write right-handed control limb. So you write right-handed control limb. So you write right-handed because you have to have fine motor because you have to have fine motor because you have to have fine motor control. control. control. >> Okay. >> Okay. >> Okay. >> Gross strength can be in the opposite >> Gross strength can be in the opposite >> Gross strength can be in the opposite side. side. side. >> Go like this. You know, keep it in here. >> Go like this. You know, keep it in here. >> Go like this. You know, keep it in here. Don't touch your arm to the table at Don't touch your arm to the table at Don't touch your arm to the table at all. Keep it 90° like that. Yep. And all. Keep it 90° like that. Yep. And all. Keep it 90° like that. Yep. And then you're just going to squeeze, you then you're just going to squeeze, you then you're just going to squeeze, you know, one good effort as hard as you know, one good effort as hard as you know, one good effort as hard as you can. can. can. >> All right. Don't blow out now. >> All right. Don't blow out now. >> All right. Don't blow out now. >> All right. Let's see. >> All right. Let's see. >> All right. Let's see. >> Oh gosh, my head nearly exploded. >> Oh gosh, my head nearly exploded. >> Oh gosh, my head nearly exploded. 130. So you're you're above average. So 130. So you're you're above average. So 130. So you're you're above average. So >> can I try this side as well? >> can I try this side as well? >> can I try this side as well? >> Yeah. >> Yeah. >> Yeah. >> This is my So this is my weaker. >> This is my So this is my weaker. >> This is my So this is my weaker. >> All right. Here we go. >> All right. Here we go. >> All right. Here we go. >> My weaker hand. >> My weaker hand. >> My weaker hand. >> All right. You got to beat it though. >> All right. You got to beat it though. >> All right. You got to beat it though. Now Now Now >> gosh, it's a bit slippery. >> gosh, it's a bit slippery. >> gosh, it's a bit slippery. >> I think you did. >> I think you did. >> I think you did. >> Did I beat it? >> Did I beat it? >> Did I beat it? >> Oh my god. Wow. 160. >> Oh my god. Wow. 160. >> Oh my god. Wow. 160. >> No, you're joking. >> No, you're joking. >> No, you're joking. >> 160. Not the >> 160. Not the >> 160. Not the lot crunching there.

lot crunching there. lot crunching there. >> 130. >> 130. >> 130. >> Okay. Okay. On that side >> Okay. Okay. On that side >> Okay. Okay. On that side >> and your left side. >> and your left side. >> and your left side. >> Let's see. >> 110. >> 110. >> Crossing, man. That's really good. >> Crossing, man. That's really good. >> Crossing, man. That's really good. >> But it what it taught me is that it's >> But it what it taught me is that it's >> But it what it taught me is that it's not it doesn't correlate to overall not it doesn't correlate to overall not it doesn't correlate to overall strength because Jeff is definitely strength because Jeff is definitely strength because Jeff is definitely stronger than me. stronger than me. stronger than me. >> For sure. For sure. Yeah. I mean, it's a >> For sure. For sure. Yeah. I mean, it's a >> For sure. For sure. Yeah. I mean, it's a very specific type of strength, right? very specific type of strength, right? very specific type of strength, right? So, the asymmetry actually matters So, the asymmetry actually matters So, the asymmetry actually matters because most of the work in that area is because most of the work in that area is because most of the work in that area is in groups with neurological disease. So, in groups with neurological disease. So, in groups with neurological disease. So, you're trying to look at early you're trying to look at early you're trying to look at early predictions of Alzheimer's, Parkinson's, predictions of Alzheimer's, Parkinson's, predictions of Alzheimer's, Parkinson's, and things like that. which ties into my and things like that. which ties into my and things like that. which ties into my earlier point is it is not simply an earlier point is it is not simply an earlier point is it is not simply an overall proxy of your health. It can overall proxy of your health. It can overall proxy of your health. It can tell us direct things like nerve tell us direct things like nerve tell us direct things like nerve denervation denervation denervation and overall neurological health. So it and overall neurological health. So it and overall neurological health. So it to me is a it's a great tool but what we to me is a it's a great tool but what we to me is a it's a great tool but what we don't want to do then is optimize don't want to do then is optimize don't want to do then is optimize for that. for that. for that. >> What is a better marker of my overall >> What is a better marker of my overall >> What is a better marker of my overall health? health? health? >> There's not a single marker that will >> There's not a single marker that will >> There's not a single marker that will tell you everything. tell you everything. tell you everything. >> What about muscle power? >> What about muscle power? >> What about muscle power? >> Muscle power is great as well. >> Muscle power is great as well. >> Muscle power is great as well. >> What is that? >> What is that? >> What is that? >> Power is defined as force multiplied by >> Power is defined as force multiplied by >> Power is defined as force multiplied by velocity. So if I velocity. So if I velocity. So if I >> Yeah.

>> Yeah. >> Yeah. >> If I throw this >> If I throw this >> If I throw this >> Yeah. >> Yeah. >> Yeah. >> Do you want to throw it? >> Do you want to throw it? >> Do you want to throw it? >> Go ahead. >> Go ahead. >> Go ahead. >> Okay. Put your hand on there. >> Okay. Put your hand on there. >> Okay. Put your hand on there. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Great. >> Yeah. Great. >> Yeah. Great. >> Is that Is that muscle power? >> Is that Is that muscle power? >> Is that Is that muscle power? >> That wasn't much power because you did >> That wasn't much power because you did >> That wasn't much power because you did it slow. it slow. it slow. >> Okay. >> Okay. >> Okay. >> So, think about it this way. This is uh >> So, think about it this way. This is uh >> So, think about it this way. This is uh 12 kilos, right? 12 kilos. I don't know. 12 kilos, right? 12 kilos. I don't know. 12 kilos, right? 12 kilos. I don't know. Pounds. Kilos. That is mass. Kilos. Pounds. Kilos. That is mass. Kilos. Pounds. Kilos. That is mass. Kilos. Pounds is a unit of mass. Force. That's Pounds is a unit of mass. Force. That's Pounds is a unit of mass. Force. That's what you think when you think of what you think when you think of what you think when you think of strength. That's force. strength. That's force. strength. That's force. Force is defined as F= ma. It's mass Force is defined as F= ma. It's mass Force is defined as F= ma. It's mass times acceleration is force. Okay? So times acceleration is force. Okay? So times acceleration is force. Okay? So it's the mass multiplied by how you can it's the mass multiplied by how you can it's the mass multiplied by how you can how well you can accelerate it. Power how well you can accelerate it. Power how well you can accelerate it. Power is your force multiplied by your is your force multiplied by your is your force multiplied by your velocity. So here's the difference. If I velocity. So here's the difference. If I velocity. So here's the difference. If I were to take this 12 pounds of mass or were to take this 12 pounds of mass or were to take this 12 pounds of mass or 12 kilos and hand it to you slowly. 12 kilos and hand it to you slowly. 12 kilos and hand it to you slowly. >> Mhm. >> Mhm. >> Mhm. >> Okay. That is an expression of 12 pounds >> Okay. That is an expression of 12 pounds >> Okay. That is an expression of 12 pounds of force is how we'll think about it. of force is how we'll think about it. of force is how we'll think about it. Now if you hand it back to me the exact Now if you hand it back to me the exact Now if you hand it back to me the exact same speed that is the same amount of same speed that is the same amount of same speed that is the same amount of newtons of force. How I create power is newtons of force. How I create power is newtons of force. How I create power is now I do that same thing with speed. now I do that same thing with speed. now I do that same thing with speed. Ready?

Ready? Ready? >> So there are two ways you can get more >> So there are two ways you can get more >> So there are two ways you can get more powerful. More force, more velocity. powerful. More force, more velocity. powerful. More force, more velocity. >> You would use an implement like that >> You would use an implement like that >> You would use an implement like that because you're trying to say give me a because you're trying to say give me a because you're trying to say give me a little bit of mass but you can obviously little bit of mass but you can obviously little bit of mass but you can obviously lift more than 12 kilos. But now I'm lift more than 12 kilos. But now I'm lift more than 12 kilos. But now I'm going to emphasize the velocity into the going to emphasize the velocity into the going to emphasize the velocity into the spectrum. Where people make the mistake spectrum. Where people make the mistake spectrum. Where people make the mistake in training for power is if you go slow, in training for power is if you go slow, in training for power is if you go slow, the mass is too light to do anything. So the mass is too light to do anything. So the mass is too light to do anything. So you don't get stronger and you don't get you don't get stronger and you don't get you don't get stronger and you don't get faster. Why this matters in the current faster. Why this matters in the current faster. Why this matters in the current conversation is you see power and what conversation is you see power and what conversation is you see power and what some people will call call things like some people will call call things like some people will call call things like powerpenia. powerpenia. powerpenia. So the the term that we've been using So the the term that we've been using So the the term that we've been using for a long time is sarcopenia and this for a long time is sarcopenia and this for a long time is sarcopenia and this is the the accelerated loss of muscle is the the accelerated loss of muscle is the the accelerated loss of muscle and probably muscle strength with aging. and probably muscle strength with aging. and probably muscle strength with aging. You're going to drop some but sarcopenia You're going to drop some but sarcopenia You're going to drop some but sarcopenia is are you dropping faster than you is are you dropping faster than you is are you dropping faster than you should? And now there's a turn of should? And now there's a turn of should? And now there's a turn of scientific attention to powerpenia, scientific attention to powerpenia, scientific attention to powerpenia, which is are you losing the power faster which is are you losing the power faster which is are you losing the power faster than you should be losing power. That than you should be losing power. That than you should be losing power. That matters because it is everything from matters because it is everything from matters because it is everything from prevention of fall, prevention of fall, prevention of fall, >> catching yourself when you slip to be >> catching yourself when you slip to be >> catching yourself when you slip to be able to move and accelerate quickly. And able to move and accelerate quickly. And able to move and accelerate quickly. And so you see that thing that stuff highly so you see that thing that stuff highly so you see that thing that stuff highly associated with breaking of bones uh associated with breaking of bones uh associated with breaking of bones uh fractures, dislocations fractures, dislocations fractures, dislocations which are incredibly impactful to health which are incredibly impactful to health which are incredibly impactful to health especially post age 60 or 65.

especially post age 60 or 65. especially post age 60 or 65. >> I think a lot of people listening and me >> I think a lot of people listening and me >> I think a lot of people listening and me too. So I guess one of the questions we too. So I guess one of the questions we too. So I guess one of the questions we have as it relates to the gym and have as it relates to the gym and have as it relates to the gym and working out is we often think that in working out is we often think that in working out is we often think that in order to get better results in the gym order to get better results in the gym order to get better results in the gym and you can define that however you want and you can define that however you want and you can define that however you want to. fat loss, muscle gain, whatever, to. fat loss, muscle gain, whatever, to. fat loss, muscle gain, whatever, strength, strength, strength, >> we need to go more often. >> we need to go more often. >> we need to go more often. And I was curious, someone who spends so And I was curious, someone who spends so And I was curious, someone who spends so long with athletes, long with athletes, long with athletes, is that a bit of a myth? Because even my is that a bit of a myth? Because even my is that a bit of a myth? Because even my even me, I'm thinking, well, if I want even me, I'm thinking, well, if I want even me, I'm thinking, well, if I want better results in the gym, I probably better results in the gym, I probably better results in the gym, I probably just need to I'm currently going three just need to I'm currently going three just need to I'm currently going three or four days a week. I need to go back or four days a week. I need to go back or four days a week. I need to go back to going six or seven days a week to get to going six or seven days a week to get to going six or seven days a week to get better results. better results. better results. >> You could go either way. It is generally >> You could go either way. It is generally >> You could go either way. It is generally true that if you train more, you give true that if you train more, you give true that if you train more, you give yourself more opportunity to create yourself more opportunity to create yourself more opportunity to create stress, which is more opportunity to stress, which is more opportunity to stress, which is more opportunity to create adaptation. create adaptation. create adaptation. But that said, depending on the marker, But that said, depending on the marker, But that said, depending on the marker, the answer here could range from yes to the answer here could range from yes to the answer here could range from yes to no. Let's use muscle growth as an no. Let's use muscle growth as an no. Let's use muscle growth as an example. As long as you hit the same example. As long as you hit the same example. As long as you hit the same volume throughout the week, the amount volume throughout the week, the amount volume throughout the week, the amount of times you go to the gym doesn't of times you go to the gym doesn't of times you go to the gym doesn't matter that much in theory.

matter that much in theory. matter that much in theory. >> Volume. How much load did you lift? How >> Volume. How much load did you lift? How >> Volume. How much load did you lift? How many times many times many times >> does time period matter? I.e. if I >> does time period matter? I.e. if I >> does time period matter? I.e. if I lifted four weights in 1 hour versus lifted four weights in 1 hour versus lifted four weights in 1 hour versus lifting four weights in 20 minutes. lifting four weights in 20 minutes. lifting four weights in 20 minutes. >> No, because now all you've changed is >> No, because now all you've changed is >> No, because now all you've changed is really the rest in between. really the rest in between. really the rest in between. >> Yeah. Does that matter? It does in the >> Yeah. Does that matter? It does in the >> Yeah. Does that matter? It does in the sense that if you take a short rest sense that if you take a short rest sense that if you take a short rest interval and that leads to excessive interval and that leads to excessive interval and that leads to excessive fatigue accumulation and then that fatigue accumulation and then that fatigue accumulation and then that compromises how heavy you can lift or compromises how heavy you can lift or compromises how heavy you can lift or how many reps you can do or how many how many reps you can do or how many how many reps you can do or how many sets you can do. That will have sets you can do. That will have sets you can do. That will have compromised your volume. compromised your volume. compromised your volume. >> Wait, so cuz everyone talks about taking >> Wait, so cuz everyone talks about taking >> Wait, so cuz everyone talks about taking shorter rests in the gym to build more shorter rests in the gym to build more shorter rests in the gym to build more muscles. muscles. muscles. >> Not consistent with the evidence. >> Not consistent with the evidence. >> Not consistent with the evidence. >> Really? >> Really? >> Really? >> Yep. But this is this is the game you're >> Yep. But this is this is the game you're >> Yep. But this is this is the game you're playing at all times, right? playing at all times, right? playing at all times, right? Who has the time to wait two and a half Who has the time to wait two and a half Who has the time to wait two and a half minutes between every set? You're going minutes between every set? You're going minutes between every set? You're going to be in the gym for an hour and a half. to be in the gym for an hour and a half. to be in the gym for an hour and a half. >> A lot of people are on their phones. >> A lot of people are on their phones. >> A lot of people are on their phones. >> Totally. And then because of that, >> Totally. And then because of that, >> Totally. And then because of that, they're like, I got to get out of here. they're like, I got to get out of here. they're like, I got to get out of here. So they do half the amount of stuff, So they do half the amount of stuff, So they do half the amount of stuff, they leave cuz they're out of time. So they leave cuz they're out of time. So they leave cuz they're out of time. So the battle is in an isolated world, the battle is in an isolated world, the battle is in an isolated world, if you were to probably spend 60 to 90 if you were to probably spend 60 to 90 if you were to probably spend 60 to 90 seconds or maybe up to two minutes seconds or maybe up to two minutes seconds or maybe up to two minutes resting in between each set, generally resting in between each set, generally resting in between each set, generally you recover enough to have a higher you recover enough to have a higher you recover enough to have a higher quality set the next one. So, is that quality set the next one. So, is that quality set the next one. So, is that the most important thing to be the most important thing to be the most important thing to be optimizing for is the high making sure optimizing for is the high making sure optimizing for is the high making sure the next rep you do is high quality?

the next rep you do is high quality? the next rep you do is high quality? >> In my world, quality is always number >> In my world, quality is always number >> In my world, quality is always number one. one. one. >> So, you're saying take a bigger break as >> So, you're saying take a bigger break as >> So, you're saying take a bigger break as long as you can recover and are more long as you can recover and are more long as you can recover and are more strong for the next rep. strong for the next rep. strong for the next rep. >> As long as it doesn't put you in a >> As long as it doesn't put you in a >> As long as it doesn't put you in a position where you're in the gym so long position where you're in the gym so long position where you're in the gym so long that you won't do all the stuff you that you won't do all the stuff you that you won't do all the stuff you needed to do. needed to do. needed to do. >> But in a world where you had unlimited >> But in a world where you had unlimited >> But in a world where you had unlimited time time time >> really >> really >> really >> generally >> generally >> generally >> depends on what adaptation we're working >> depends on what adaptation we're working >> depends on what adaptation we're working for. If we're working on endurance, then for. If we're working on endurance, then for. If we're working on endurance, then we don't necessarily have to do that. we don't necessarily have to do that. we don't necessarily have to do that. >> Okay? >> Okay? >> Okay? >> But if we're working on speed or skill >> But if we're working on speed or skill >> But if we're working on speed or skill or flexibility or balance or muscle or flexibility or balance or muscle or flexibility or balance or muscle growth or fat loss, now we have options. growth or fat loss, now we have options. growth or fat loss, now we have options. So depending on the outcome you're So depending on the outcome you're So depending on the outcome you're looking for, you have tools. I I think looking for, you have tools. I I think looking for, you have tools. I I think the biggest point we want to make here the biggest point we want to make here the biggest point we want to make here is is is where the field struggles right now is where the field struggles right now is where the field struggles right now is making a little bit of information get making a little bit of information get making a little bit of information get in the way of motivation. in the way of motivation. in the way of motivation. If you're going to the gym three days a If you're going to the gym three days a If you're going to the gym three days a week, I'm clapping. week, I'm clapping. week, I'm clapping. done. Like, we're winning. I don't want done. Like, we're winning. I don't want done. Like, we're winning. I don't want you to hear messages and go, "Oh, I'm you to hear messages and go, "Oh, I'm you to hear messages and go, "Oh, I'm doing it all wrong. I'm not going to get doing it all wrong. I'm not going to get doing it all wrong. I'm not going to get any results. I'm tanking my metabolism.

any results. I'm tanking my metabolism. any results. I'm tanking my metabolism. I'm breaking my hormones." That's the I'm breaking my hormones." That's the I'm breaking my hormones." That's the that drives us nuts. You're that drives us nuts. You're that drives us nuts. You're motivated. It's hard enough to get to motivated. It's hard enough to get to motivated. It's hard enough to get to the gym and when you get there to try the gym and when you get there to try the gym and when you get there to try really hard. We've gotten over the hill. really hard. We've gotten over the hill. really hard. We've gotten over the hill. Now, if you're past that point, we could Now, if you're past that point, we could Now, if you're past that point, we could start tinkering with some things. But I start tinkering with some things. But I start tinkering with some things. But I hate it when people leave conversations hate it when people leave conversations hate it when people leave conversations like this and go, "Oh, did you know that like this and go, "Oh, did you know that like this and go, "Oh, did you know that if you don't rest more than 60 seconds if you don't rest more than 60 seconds if you don't rest more than 60 seconds that you're not getting anything?" that you're not getting anything?" that you're not getting anything?" That's not true. So, we can get like That's not true. So, we can get like That's not true. So, we can get like upgrades, but in general, I think most upgrades, but in general, I think most upgrades, but in general, I think most people quality should be the biggest people quality should be the biggest people quality should be the biggest thing you pay attention to because this thing you pay attention to because this thing you pay attention to because this is going to reduce your likelihood of is going to reduce your likelihood of is going to reduce your likelihood of injury. And there's even evidence that injury. And there's even evidence that injury. And there's even evidence that whether you're trying to get stronger or whether you're trying to get stronger or whether you're trying to get stronger or grow muscle, grow muscle, grow muscle, the quality of the repetition as defined the quality of the repetition as defined the quality of the repetition as defined by your technique, as defined by your by your technique, as defined by your by your technique, as defined by your range of motion, as defined by your range of motion, as defined by your range of motion, as defined by your intent, as defined by what we call your intent, as defined by what we call your intent, as defined by what we call your mind muscle connection. So like are if mind muscle connection. So like are if mind muscle connection. So like are if you're trying to contract your shoulder, you're trying to contract your shoulder, you're trying to contract your shoulder, are you really contracting your should are you really contracting your should are you really contracting your should like all these things start to matter. like all these things start to matter. like all these things start to matter. And so what you'll see happen is you can And so what you'll see happen is you can And so what you'll see happen is you can get more results get more results get more results with less work and shorter time because with less work and shorter time because with less work and shorter time because each individual repetition is of a each individual repetition is of a each individual repetition is of a higher quality and a more focused higher quality and a more focused higher quality and a more focused intent.

intent. intent. >> I mean this might be a good time to just >> I mean this might be a good time to just >> I mean this might be a good time to just quickly take a I mean everyone's talking quickly take a I mean everyone's talking quickly take a I mean everyone's talking about creatine at the bloody moment. Do about creatine at the bloody moment. Do about creatine at the bloody moment. Do you have your athletes taking it? you have your athletes taking it? you have your athletes taking it? >> Yeah, of course >> Yeah, of course >> Yeah, of course >> you do. >> you do. >> you do. >> Yeah, everybody. >> Yeah, everybody. >> Yeah, everybody. >> Do you take it? >> Do you take it? >> Do you take it? >> Yeah. >> Yeah. >> Yeah. >> What do you take? What's in your >> What do you take? What's in your >> What do you take? What's in your supplement stack? my personal supplement supplement stack? my personal supplement supplement stack? my personal supplement stack. stack. stack. Same with all of our clients and Same with all of our clients and Same with all of our clients and athletes. There's two things. Correct athletes. There's two things. Correct athletes. There's two things. Correct physiology, performance enhancement. physiology, performance enhancement. physiology, performance enhancement. Totally separate categories. Correct Totally separate categories. Correct Totally separate categories. Correct physiological physiological physiological deficiencies are, in your case, your deficiencies are, in your case, your deficiencies are, in your case, your vitamin D. What is low, what is high, vitamin D. What is low, what is high, vitamin D. What is low, what is high, what is off track based on blood work, what is off track based on blood work, what is off track based on blood work, right? We try to solve this through right? We try to solve this through right? We try to solve this through food. But what this often time looks food. But what this often time looks food. But what this often time looks like is a high quality multivitamin, like is a high quality multivitamin, like is a high quality multivitamin, oftentimes fish oil. Now you have oftentimes fish oil. Now you have oftentimes fish oil. Now you have performance accelerators on the other performance accelerators on the other performance accelerators on the other side of that equation. This is when side of that equation. This is when side of that equation. This is when creatine can come in. If I'm traveling, creatine can come in. If I'm traveling, creatine can come in. If I'm traveling, I'm going to take things like fiber, I'm going to take things like fiber, I'm going to take things like fiber, right? Because it's harder to get right? Because it's harder to get right? Because it's harder to get vegetables when you travel. You probably vegetables when you travel. You probably vegetables when you travel. You probably know this, but airplanes, airports, know this, but airplanes, airports, know this, but airplanes, airports, restaurants, like vegetables are nowhere restaurants, like vegetables are nowhere restaurants, like vegetables are nowhere to be found. And so I know those are to be found. And so I know those are to be found. And so I know those are going to be a struggle. I'm going to going to be a struggle. I'm going to going to be a struggle. I'm going to take fiber there. I'm generally not take fiber there. I'm generally not take fiber there. I'm generally not taking it as much when I'm home because taking it as much when I'm home because taking it as much when I'm home because I can control my diet. Performance I can control my diet. Performance I can control my diet. Performance enhancers are things like creatine, are enhancers are things like creatine, are enhancers are things like creatine, are things like beta alanine, sodium things like beta alanine, sodium things like beta alanine, sodium bicarbonate. So depending on what bicarbonate. So depending on what bicarbonate. So depending on what fitness training goal I have at the fitness training goal I have at the fitness training goal I have at the moment, I'm going to alter those based moment, I'm going to alter those based moment, I'm going to alter those based on if I'm looking for muscle growth or on if I'm looking for muscle growth or on if I'm looking for muscle growth or endurance or endurance or endurance or >> What are you taking right now?

>> What are you taking right now? >> What are you taking right now? >> Zero. >> Zero. >> Zero. >> Zero vitamin D like this week. >> Zero vitamin D like this week. >> Zero vitamin D like this week. >> No. No. Summertime. >> No. No. Summertime. >> No. No. Summertime. >> Okay. >> Okay. >> Okay. >> I live in I live in the forest. >> I live in I live in the forest. >> I live in I live in the forest. >> Omega-3. >> Omega-3. >> Omega-3. >> Nope. >> Nope. >> Nope. >> Why? >> Why? >> Why? >> I got full control of my diet and we got >> I got full control of my diet and we got >> I got full control of my diet and we got a lot of fish right now. So we are good a lot of fish right now. So we are good a lot of fish right now. So we are good there. I also have I'm fortunate I get there. I also have I'm fortunate I get there. I also have I'm fortunate I get to harvest my own meat and one of the to harvest my own meat and one of the to harvest my own meat and one of the things you'll see pretty consistently is things you'll see pretty consistently is things you'll see pretty consistently is even in red meat sources they're higher even in red meat sources they're higher even in red meat sources they're higher in a lot of nutrients wild caught versus in a lot of nutrients wild caught versus in a lot of nutrients wild caught versus unw wild. So we're in a pretty good plus unw wild. So we're in a pretty good plus unw wild. So we're in a pretty good plus I have my blood work I know where my I have my blood work I know where my I have my blood work I know where my omega-3 numbers are. So I'm going to get omega-3 numbers are. So I'm going to get omega-3 numbers are. So I'm going to get there if I don't have to take those there if I don't have to take those there if I don't have to take those things I don't. things I don't. things I don't. >> A lot of people I imagine come to you >> A lot of people I imagine come to you >> A lot of people I imagine come to you for with weight loss goals whether for with weight loss goals whether for with weight loss goals whether they're trying to cut weight for a a they're trying to cut weight for a a they're trying to cut weight for a a fight or if it's just mom and pop fight or if it's just mom and pop fight or if it's just mom and pop looking to lose a few pounds. What are looking to lose a few pounds. What are looking to lose a few pounds. What are the big misconceptions about weight the big misconceptions about weight the big misconceptions about weight loss? loss? loss? >> Yeah, it's the magic of it, right? It's >> Yeah, it's the magic of it, right? It's >> Yeah, it's the magic of it, right? It's the there's one specific element you the there's one specific element you the there's one specific element you can't eat or one way you have to train can't eat or one way you have to train can't eat or one way you have to train or can't train. That is the the biggest or can't train. That is the the biggest or can't train. That is the the biggest misconception around fat loss. The misconception around fat loss. The misconception around fat loss. The specificity. It is specificity. It is specificity. It is categorically quite simple to lose fat.

categorically quite simple to lose fat. categorically quite simple to lose fat. It's practically hard. It's difficult It's practically hard. It's difficult It's practically hard. It's difficult human endeavor, but categorically it's human endeavor, but categorically it's human endeavor, but categorically it's incredibly simple. We only have a few incredibly simple. We only have a few incredibly simple. We only have a few things we have to do and now you have a things we have to do and now you have a things we have to do and now you have a billion choices of how to get there. So billion choices of how to get there. So billion choices of how to get there. So if you are the type of person who if you are the type of person who if you are the type of person who struggles with moderation, struggles with moderation, struggles with moderation, then I'm not going to give you then I'm not going to give you then I'm not going to give you moderation. moderation. moderation. >> Moderation of calories >> Moderation of calories >> Moderation of calories >> could be or exercise or environment. Do >> could be or exercise or environment. Do >> could be or exercise or environment. Do you know the difference between baking you know the difference between baking you know the difference between baking and cooking? and cooking? and cooking? >> Uh yeah, I guess so. Conceptually, >> Uh yeah, I guess so. Conceptually, >> Uh yeah, I guess so. Conceptually, >> baking is chemistry. >> baking is chemistry. >> baking is chemistry. >> Okay. >> Okay. >> Okay. >> You mix something together and put in >> You mix something together and put in >> You mix something together and put in the oven. You can't just fake the the oven. You can't just fake the the oven. You can't just fake the amounts amounts amounts >> because it won't rise, it won't set, it >> because it won't rise, it won't set, it >> because it won't rise, it won't set, it won't do the things, right? If you're won't do the things, right? If you're won't do the things, right? If you're cooking on a stove and you could just be cooking on a stove and you could just be cooking on a stove and you could just be like, "Okay, what's in the like, "Okay, what's in the like, "Okay, what's in the >> fridge? Put it in there." >> fridge? Put it in there." >> fridge? Put it in there." >> You can't do that in baking, right? >> You can't do that in baking, right? >> You can't do that in baking, right? Depending on what you're baking. We will Depending on what you're baking. We will Depending on what you're baking. We will address this fat loss problem with address this fat loss problem with address this fat loss problem with trying to identify, are you a cook or trying to identify, are you a cook or trying to identify, are you a cook or are you a baker personality type? Here's are you a baker personality type? Here's are you a baker personality type? Here's what I mean. If you came to me and we what I mean. If you came to me and we what I mean. If you came to me and we were going to help you lose some fat, were going to help you lose some fat, were going to help you lose some fat, you're already pretty lean, but let's you're already pretty lean, but let's you're already pretty lean, but let's say you wanted to just get super lean.

say you wanted to just get super lean. say you wanted to just get super lean. All right, great. I would I first All right, great. I would I first All right, great. I would I first question I would ask you is how do you question I would ask you is how do you question I would ask you is how do you want this to operate? You get one of two want this to operate? You get one of two want this to operate? You get one of two ways. ways. ways. One way is I tell you exactly what to One way is I tell you exactly what to One way is I tell you exactly what to eat. You weigh and measure every single eat. You weigh and measure every single eat. You weigh and measure every single thing. You do not deviate. You check thing. You do not deviate. You check thing. You do not deviate. You check your weight every single day and you your weight every single day and you your weight every single day and you follow exactly follow exactly follow exactly what I tell you. The other option is I what I tell you. The other option is I what I tell you. The other option is I give you concepts. We have one to three give you concepts. We have one to three give you concepts. We have one to three rules. You're going to check weight rules. You're going to check weight rules. You're going to check weight maybe daily, maybe once a week. And I maybe daily, maybe once a week. And I maybe daily, maybe once a week. And I want you to stay airtight to those want you to stay airtight to those want you to stay airtight to those concepts. concepts. concepts. >> I prefer the concepts. >> I prefer the concepts. >> I prefer the concepts. >> Concepts. Great. Concepts or cooking. >> Concepts. Great. Concepts or cooking. >> Concepts. Great. Concepts or cooking. >> Okay. >> Okay. >> Okay. >> Baking, >> Baking, >> Baking, weigh and measure everything. Right. weigh and measure everything. Right. weigh and measure everything. Right. Here's why this matters. You're a Here's why this matters. You're a Here's why this matters. You're a concept kind of guy. Why? You do not concept kind of guy. Why? You do not concept kind of guy. Why? You do not want to be thinking about all that want to be thinking about all that want to be thinking about all that little stuff cuz you got other stuff little stuff cuz you got other stuff little stuff cuz you got other stuff you'd rather be thinking about, right? you'd rather be thinking about, right? you'd rather be thinking about, right? >> It's great because it's freeing. >> It's great because it's freeing. >> It's great because it's freeing. You know, the downside is You know, the downside is You know, the downside is if you don't know exactly what's in your if you don't know exactly what's in your if you don't know exactly what's in your food and you don't have a really good food and you don't have a really good food and you don't have a really good eye in calibration, someone like you eye in calibration, someone like you eye in calibration, someone like you might have a hard time losing fat might have a hard time losing fat might have a hard time losing fat because you're already at the end. We because you're already at the end. We because you're already at the end. We need to be weighing that olive oil. We need to be weighing that olive oil. We need to be weighing that olive oil. We need to be measuring that rice cup. We need to be measuring that rice cup. We need to be measuring that rice cup. We can't just be like, a little bit of rice can't just be like, a little bit of rice can't just be like, a little bit of rice over there, right? If you're trying to over there, right? If you're trying to over there, right? If you're trying to lose a 100 pounds, lose a 100 pounds, lose a 100 pounds, we can probably eyeball a lot of things we can probably eyeball a lot of things we can probably eyeball a lot of things and get really, really far.

and get really, really far. and get really, really far. >> Yeah. >> Yeah. >> Yeah. >> But personality type is what I'm really >> But personality type is what I'm really >> But personality type is what I'm really getting at here. Okay. getting at here. Okay. getting at here. Okay. If I gave that concept to some people If I gave that concept to some people If I gave that concept to some people listening, some people would be going listening, some people would be going listening, some people would be going like like how many meals am I eating? Um like like how many meals am I eating? Um like like how many meals am I eating? Um like what's what's the fiber? Like they like what's what's the fiber? Like they like what's what's the fiber? Like they want the detail, right? want the detail, right? want the detail, right? >> What's the what's the concept? >> What's the what's the concept? >> What's the what's the concept? >> The concept could be something like >> The concept could be something like >> The concept could be something like >> give me an example of a >> give me an example of a >> give me an example of a >> I want you eating fresh vegetables at >> I want you eating fresh vegetables at >> I want you eating fresh vegetables at every meal and I want you to have a every meal and I want you to have a every meal and I want you to have a dedicated protein source every time you dedicated protein source every time you dedicated protein source every time you eat. eat. eat. >> Okay, >> Okay, >> Okay, >> that might be the only rule I give you. >> that might be the only rule I give you. >> that might be the only rule I give you. Well, Well, Well, >> could it be an eating window? Could be. >> could it be an eating window? Could be. >> could it be an eating window? Could be. Sure. I could say, "Eat whatever you Sure. I could say, "Eat whatever you Sure. I could say, "Eat whatever you want, but you're only going to eat want, but you're only going to eat want, but you're only going to eat between these hours." between these hours." between these hours." >> Okay? >> Okay? >> Okay? >> I could do whatever kind of one to three >> I could do whatever kind of one to three >> I could do whatever kind of one to three rules I want. I could say none of those rules I want. I could say none of those rules I want. I could say none of those things and I'll just say, "All right, things and I'll just say, "All right, things and I'll just say, "All right, just cut out all your junk food." just cut out all your junk food." just cut out all your junk food." >> Okay? >> Okay? >> Okay? >> I'm not going to tell you what to eat. >> I'm not going to tell you what to eat. >> I'm not going to tell you what to eat. I'm just going to give you a list of I'm just going to give you a list of I'm just going to give you a list of things not to eat. I could only give you things not to eat. I could only give you things not to eat. I could only give you I prefer to do the opposite. Defer to I prefer to do the opposite. Defer to I prefer to do the opposite. Defer to give you things rather than take things give you things rather than take things give you things rather than take things away because you're going to take those away because you're going to take those away because you're going to take those things away, right? So, I could play things away, right? So, I could play things away, right? So, I could play with your meal timing. I could play with with your meal timing. I could play with with your meal timing. I could play with your meal frequency. I could play with your meal frequency. I could play with your meal frequency. I could play with your meal composition. So, what types of your meal composition. So, what types of your meal composition. So, what types of food you're eating, the combinations of food you're eating, the combinations of food you're eating, the combinations of them, I could do anything there. And why them, I could do anything there. And why them, I could do anything there. And why all those work because those are simply all those work because those are simply all those work because those are simply different strategies to likely reduce different strategies to likely reduce different strategies to likely reduce food intake.

food intake. food intake. That's all that's all we're really That's all that's all we're really That's all that's all we're really doing. But some people hate that because doing. But some people hate that because doing. But some people hate that because it's not enough detail. it's not enough detail. it's not enough detail. >> There's no specificity. There's no >> There's no specificity. There's no >> There's no specificity. There's no precision. They get anxiety from precision. They get anxiety from precision. They get anxiety from guessing. I've had plenty of athletes guessing. I've had plenty of athletes guessing. I've had plenty of athletes before just be like, "Okay, but like 6 before just be like, "Okay, but like 6 before just be like, "Okay, but like 6 ounces of chicken or seven?" And I'm ounces of chicken or seven?" And I'm ounces of chicken or seven?" And I'm like, "6.3." Like, "Okay." Like who like, "6.3." Like, "Okay." Like who like, "6.3." Like, "Okay." Like who cares? Like it doesn't matter. But cares? Like it doesn't matter. But cares? Like it doesn't matter. But they're just like they want they don't they're just like they want they don't they're just like they want they don't want to make any decisions. want to make any decisions. want to make any decisions. >> Mhm. >> Mhm. >> Mhm. >> You have to make decisions about what >> You have to make decisions about what >> You have to make decisions about what you're going to eat because you got only you're going to eat because you got only you're going to eat because you got only have concepts. The nice part about the have concepts. The nice part about the have concepts. The nice part about the way you measure is you have no choices. way you measure is you have no choices. way you measure is you have no choices. >> I think the the average people listening >> I think the the average people listening >> I think the the average people listening would rather have the concepts. Like would rather have the concepts. Like would rather have the concepts. Like it's much easier for me to they they it's much easier for me to they they it's much easier for me to they they busy lives. They don't want to be busy lives. They don't want to be busy lives. They don't want to be weighing 6.3 g of so weighing 6.3 g of so weighing 6.3 g of so >> so you'd be stunned. >> so you'd be stunned. >> so you'd be stunned. Most people want that. Most people want that. Most people want that. >> Most people want the >> Most people want the >> Most people want the >> they want the detail because they don't >> they want the detail because they don't >> they want the detail because they don't have to think. They don't have to guess. have to think. They don't have to guess. have to think. They don't have to guess. They don't have to worry. They don't They don't have to worry. They don't They don't have to worry. They don't have to go, "God, like maybe I ate too have to go, "God, like maybe I ate too have to go, "God, like maybe I ate too much today. Maybe I didn't or whatever." much today. Maybe I didn't or whatever." much today. Maybe I didn't or whatever." >> But that's like hard to measure. >> But that's like hard to measure. >> But that's like hard to measure. >> Super hard. So, here's the >> Super hard. So, here's the >> Super hard. So, here's the recommendation. recommendation. recommendation. Do the baking approach first for two Do the baking approach first for two Do the baking approach first for two weeks. weeks. weeks. >> And by that, you mean measure >> And by that, you mean measure >> And by that, you mean measure everything. Understand what's in it. everything. Understand what's in it. everything. Understand what's in it. >> 100%. Then you can back off and start to >> 100%. Then you can back off and start to >> 100%. Then you can back off and start to go, "Okay, I have a better sense of what go, "Okay, I have a better sense of what go, "Okay, I have a better sense of what a tablespoon of peanut butter looks a tablespoon of peanut butter looks a tablespoon of peanut butter looks like. I have a better sense of what a like. I have a better sense of what a like. I have a better sense of what a cup of rice is.

cup of rice is. cup of rice is. >> I'm getting a better sense of what >> I'm getting a better sense of what >> I'm getting a better sense of what >> 3 ounces of this is, whatever. now I can >> 3 ounces of this is, whatever. now I can >> 3 ounces of this is, whatever. now I can start toning things back. start toning things back. start toning things back. >> I think this is really great advice >> I think this is really great advice >> I think this is really great advice because I think the big shifts that I've because I think the big shifts that I've because I think the big shifts that I've seen in my own diet have have um been in seen in my own diet have have um been in seen in my own diet have have um been in that exact order where for one that exact order where for one that exact order where for one particular week I did it might be particular week I did it might be particular week I did it might be calorie counting or it might have been calorie counting or it might have been calorie counting or it might have been some of these apps where you can scan some of these apps where you can scan some of these apps where you can scan the food by using the barcode the food by using the barcode the food by using the barcode >> and it tells you what's inside there. >> and it tells you what's inside there. >> and it tells you what's inside there. And through that it only took me a week And through that it only took me a week And through that it only took me a week or two to discover that the things I ate or two to discover that the things I ate or two to discover that the things I ate frequently weren't what I thought. frequently weren't what I thought. frequently weren't what I thought. >> Yeah. >> Yeah. >> Yeah. >> Both in quantity but also in like >> Both in quantity but also in like >> Both in quantity but also in like nutritional profile. I think it's just nutritional profile. I think it's just nutritional profile. I think it's just super important for as many people as super important for as many people as super important for as many people as possible to spend at least a week doing possible to spend at least a week doing possible to spend at least a week doing that. that. that. >> And then I could make informed decisions >> And then I could make informed decisions >> And then I could make informed decisions about what I wanted to keep and what I about what I wanted to keep and what I about what I wanted to keep and what I actually didn't really like that much. actually didn't really like that much. actually didn't really like that much. Anyway, Anyway, Anyway, >> you know, I used to run this experiment >> you know, I used to run this experiment >> you know, I used to run this experiment in class every year. These are graduate in class every year. These are graduate in class every year. These are graduate students getting master's degrees in students getting master's degrees in students getting master's degrees in this particular field and we would have this particular field and we would have this particular field and we would have them do a seven-day diet recall. Just them do a seven-day diet recall. Just them do a seven-day diet recall. Just measure weigh everything you eat for measure weigh everything you eat for measure weigh everything you eat for seven days. Consistent themes that seven days. Consistent themes that seven days. Consistent themes that popped up.

popped up. popped up. Almost everyone ate way more fat than Almost everyone ate way more fat than Almost everyone ate way more fat than they think. they think. they think. >> Is that a bad thing? >> Is that a bad thing? >> Is that a bad thing? >> If you're eating more calories than you >> If you're eating more calories than you >> If you're eating more calories than you need. need. need. >> Oh, fat. So, it's the calories is the >> Oh, fat. So, it's the calories is the >> Oh, fat. So, it's the calories is the problem versus the problem versus the problem versus the >> That's not bad for you. And there's no >> That's not bad for you. And there's no >> That's not bad for you. And there's no evil foods. evil foods. evil foods. People ate way more carbohydrates than People ate way more carbohydrates than People ate way more carbohydrates than they realized. Same answer. People ate they realized. Same answer. People ate they realized. Same answer. People ate way less protein than I think. way less protein than I think. way less protein than I think. >> What about sugar? >> What about sugar? >> What about sugar? >> Everyone knows they're eating sugar. >> Everyone knows they're eating sugar. >> Everyone knows they're eating sugar. where they're always stunned is they're where they're always stunned is they're where they're always stunned is they're like, "Whoa, I thought I was eating a like, "Whoa, I thought I was eating a like, "Whoa, I thought I was eating a small percentage, you know, 20% of my small percentage, you know, 20% of my small percentage, you know, 20% of my calories from fat." They didn't realize calories from fat." They didn't realize calories from fat." They didn't realize they're at 40%. they're at 40%. they're at 40%. >> This is why the keto diet actually did >> This is why the keto diet actually did >> This is why the keto diet actually did help me because it forced me to check help me because it forced me to check help me because it forced me to check everything for a while. everything for a while. everything for a while. >> So, this is great. >> So, this is great. >> So, this is great. >> It was really learning. It was learning >> It was really learning. It was learning >> It was really learning. It was learning what was in all these things that I what was in all these things that I what was in all these things that I loved. And keto forced me. You know, the loved. And keto forced me. You know, the loved. And keto forced me. You know, the the principle of a concept that I had the principle of a concept that I had the principle of a concept that I had when I was on keto was that I could have when I was on keto was that I could have when I was on keto was that I could have about 50 grams of carbs a day roughly about 50 grams of carbs a day roughly about 50 grams of carbs a day roughly >> and stay in ketogenic keto ketosis >> and stay in ketogenic keto ketosis >> and stay in ketogenic keto ketosis rather. Yeah. So I would think about it rather. Yeah. So I would think about it rather. Yeah. So I would think about it like a budget. I'd be like, "Oh, hm, I'd like a budget. I'd be like, "Oh, hm, I'd like a budget. I'd be like, "Oh, hm, I'd spend 23 carb, you know, grams of carbs spend 23 carb, you know, grams of carbs spend 23 carb, you know, grams of carbs on this particular thing." But but to do on this particular thing." But but to do on this particular thing." But but to do that, I had to look at everything, that, I had to look at everything, that, I had to look at everything, research everything.

research everything. research everything. >> Yeah. >> Yeah. >> Yeah. >> Um and now I have an intuitive idea. >> Um and now I have an intuitive idea. >> Um and now I have an intuitive idea. >> Exactly. The point is simply your >> Exactly. The point is simply your >> Exactly. The point is simply your awareness and consciousness of what is awareness and consciousness of what is awareness and consciousness of what is actually actually actually >> in the elements that you want. And then >> in the elements that you want. And then >> in the elements that you want. And then if you want to change and tweak, you can if you want to change and tweak, you can if you want to change and tweak, you can do that cuz you know, but if you don't do that cuz you know, but if you don't do that cuz you know, but if you don't have the knowledge, you can't even play have the knowledge, you can't even play have the knowledge, you can't even play the game. the game. the game. >> What are the big misconceptions about >> What are the big misconceptions about >> What are the big misconceptions about exercise's role in weight loss? exercise's role in weight loss? exercise's role in weight loss? >> It is valuable. forever we've been >> It is valuable. forever we've been >> It is valuable. forever we've been telling people burn more calories than telling people burn more calories than telling people burn more calories than you ingest, right? And then then it's you ingest, right? And then then it's you ingest, right? And then then it's still true. And then we had a bunch of still true. And then we had a bunch of still true. And then we had a bunch of research pop out that was sort of like, research pop out that was sort of like, research pop out that was sort of like, hey, exercise is not playing the role we hey, exercise is not playing the role we hey, exercise is not playing the role we think it is in fat loss. And those data think it is in fat loss. And those data think it is in fat loss. And those data still hold true in the sense that you still hold true in the sense that you still hold true in the sense that you don't burn as many calories in your don't burn as many calories in your don't burn as many calories in your workouts as you think. Most of the time, workouts as you think. Most of the time, workouts as you think. Most of the time, if you hop on a piece of exercise if you hop on a piece of exercise if you hop on a piece of exercise equipment and it tells you you burned x equipment and it tells you you burned x equipment and it tells you you burned x amount of calories, you burned most amount of calories, you burned most amount of calories, you burned most likely significantly less than that. likely significantly less than that. likely significantly less than that. It's also true that there's there is It's also true that there's there is It's also true that there's there is places where you can get to with places where you can get to with places where you can get to with adaptive thermogenesis. Meaning if you adaptive thermogenesis. Meaning if you adaptive thermogenesis. Meaning if you burn say 500 calories with exercise, burn say 500 calories with exercise, burn say 500 calories with exercise, if you are lean enough or non-lean if you are lean enough or non-lean if you are lean enough or non-lean enough or fit enough or not fit enough, enough or fit enough or not fit enough, enough or fit enough or not fit enough, your body will change how many calories your body will change how many calories your body will change how many calories it burns throughout the day in response it burns throughout the day in response it burns throughout the day in response to that 500 calories from exercise.

to that 500 calories from exercise. to that 500 calories from exercise. Meaning, you could be in a situation Meaning, you could be in a situation Meaning, you could be in a situation theoretically where you burned 500 theoretically where you burned 500 theoretically where you burned 500 calories in your workout, but then your calories in your workout, but then your calories in your workout, but then your body downregulated your energy body downregulated your energy body downregulated your energy expenditure by three or four or even up expenditure by three or four or even up expenditure by three or four or even up to 500 calories to 500 calories to 500 calories >> to make up for it. So, it was >> to make up for it. So, it was >> to make up for it. So, it was >> you're neutral. >> you're neutral. >> you're neutral. >> Okay. >> Okay. >> Okay. >> When you're lean like that, that can >> When you're lean like that, that can >> When you're lean like that, that can happen quite often, right? And so then happen quite often, right? And so then happen quite often, right? And so then what do you do? You pull more calories. what do you do? You pull more calories. what do you do? You pull more calories. You train harder. You get a more of a You train harder. You get a more of a You train harder. You get a more of a response. This is a like oh okay calorie response. This is a like oh okay calorie response. This is a like oh okay calorie counting doesn't matter like it counting doesn't matter like it counting doesn't matter like it absolutely matters may not be the absolutely matters may not be the absolutely matters may not be the strategy you want but it matters there. strategy you want but it matters there. strategy you want but it matters there. So then there was a big push of like So then there was a big push of like So then there was a big push of like exercise is playing no role in fat loss exercise is playing no role in fat loss exercise is playing no role in fat loss which was fundamentally also not true which was fundamentally also not true which was fundamentally also not true because now we have meta analyses in the because now we have meta analyses in the because now we have meta analyses in the recent years as well as more studies recent years as well as more studies recent years as well as more studies showing probably the fairest way to say showing probably the fairest way to say showing probably the fairest way to say it is exercise is a fantastic way to it is exercise is a fantastic way to it is exercise is a fantastic way to burn some calories. It is not the only burn some calories. It is not the only burn some calories. It is not the only thing that you can do though to lose thing that you can do though to lose thing that you can do though to lose weight. You can handle weight loss weight. You can handle weight loss weight. You can handle weight loss entirely through nutrition if you want.

entirely through nutrition if you want. entirely through nutrition if you want. That said, people who exercise during That said, people who exercise during That said, people who exercise during their weight loss journey consistently their weight loss journey consistently their weight loss journey consistently are better at keeping that fat off over are better at keeping that fat off over are better at keeping that fat off over the weeks to years at the end of the the weeks to years at the end of the the weeks to years at the end of the diet. diet. diet. >> You have a 54321 method. Oh, >> You have a 54321 method. Oh, >> You have a 54321 method. Oh, >> sure. 54321 was is just a little thing I >> sure. 54321 was is just a little thing I >> sure. 54321 was is just a little thing I came up with that says, "All right, can came up with that says, "All right, can came up with that says, "All right, can we help people with fat loss rules? Five we help people with fat loss rules? Five we help people with fat loss rules? Five days a week be active. days a week be active. days a week be active. Now this can be exercise. It can be Now this can be exercise. It can be Now this can be exercise. It can be walking. It can be your vocation. I walking. It can be your vocation. I walking. It can be your vocation. I don't really care. But what was cons has don't really care. But what was cons has don't really care. But what was cons has to happen with fat loss is you have to to happen with fat loss is you have to to happen with fat loss is you have to be able to produce caloric expenditure be able to produce caloric expenditure be able to produce caloric expenditure and you got to do a lot of it. This is and you got to do a lot of it. This is and you got to do a lot of it. This is my way of saying be active. And also I'm my way of saying be active. And also I'm my way of saying be active. And also I'm saying it's cool to take a rest day too. saying it's cool to take a rest day too. saying it's cool to take a rest day too. Like it's totally fine to just veg. You Like it's totally fine to just veg. You Like it's totally fine to just veg. You can do that. But be as active as you can do that. But be as active as you can do that. But be as active as you possibly can. Then from there, I want possibly can. Then from there, I want possibly can. Then from there, I want four days a week of structured exercise. four days a week of structured exercise. four days a week of structured exercise. One of these days can be a super hard One of these days can be a super hard One of these days can be a super hard day. It can be light. One of those days day. It can be light. One of those days day. It can be light. One of those days could be a yoga day. Like not all four could be a yoga day. Like not all four could be a yoga day. Like not all four days have to be head to the gym, volume days have to be head to the gym, volume days have to be head to the gym, volume 11, like train as hard as you can. But 11, like train as hard as you can. But 11, like train as hard as you can. But four days a week where I want you doing four days a week where I want you doing four days a week where I want you doing structured exercise, at least three days structured exercise, at least three days structured exercise, at least three days a week, I want you training hard enough a week, I want you training hard enough a week, I want you training hard enough to sweat. If you're doing all that, to sweat. If you're doing all that, to sweat. If you're doing all that, you're active five days a week, you're you're active five days a week, you're you're active five days a week, you're doing structured exercise four days a doing structured exercise four days a doing structured exercise four days a week, three of those sessions, you're week, three of those sessions, you're week, three of those sessions, you're doing it hard enough where you're doing it hard enough where you're doing it hard enough where you're getting a really good solid sweat, getting a really good solid sweat, getting a really good solid sweat, you're probably doing enough to burn you're probably doing enough to burn you're probably doing enough to burn enough calories to give yourself a enough calories to give yourself a enough calories to give yourself a chance from the exercise perspective

chance from the exercise perspective chance from the exercise perspective um to losing weight. If you've done um to losing weight. If you've done um to losing weight. If you've done those first three, we could even we those first three, we could even we those first three, we could even we could even just call it the 543. Like, could even just call it the 543. Like, could even just call it the 543. Like, you're in a pretty good spot. If you you're in a pretty good spot. If you you're in a pretty good spot. If you mean more granular, I would love a mean more granular, I would love a mean more granular, I would love a couple of days a week of strength couple of days a week of strength couple of days a week of strength training and I would love at least one training and I would love at least one training and I would love at least one day where your heart rate's getting day where your heart rate's getting day where your heart rate's getting really, really, really high. really, really, really high. really, really, really high. >> So, a lot of people, including myself, >> So, a lot of people, including myself, >> So, a lot of people, including myself, often think, you know, I'm going to the often think, you know, I'm going to the often think, you know, I'm going to the gym 3 4 days a week, but nothing's gym 3 4 days a week, but nothing's gym 3 4 days a week, but nothing's changing. I feel like I've stagnated. changing. I feel like I've stagnated. changing. I feel like I've stagnated. >> Yeah. >> Yeah. >> Yeah. >> What is going on there? Typically, >> What is going on there? Typically, >> What is going on there? Typically, >> typical solutions for this are lack of >> typical solutions for this are lack of >> typical solutions for this are lack of focus. And I don't mean in your focus. And I don't mean in your focus. And I don't mean in your training. I mean in your programming. training. I mean in your programming. training. I mean in your programming. So, if you are looking at your program So, if you are looking at your program So, if you are looking at your program saying, I'm going to the gym 3 or 4 days saying, I'm going to the gym 3 or 4 days saying, I'm going to the gym 3 or 4 days a week. First question would be, okay, a week. First question would be, okay, a week. First question would be, okay, what type of training program are you what type of training program are you what type of training program are you on? on? on? >> I'm kind of just winging it. >> I'm kind of just winging it. >> I'm kind of just winging it. >> That's why. >> That's why. >> That's why. >> Okay. >> Okay. >> Okay. >> If I said the same thing to you and gave >> If I said the same thing to you and gave >> If I said the same thing to you and gave you any business analogy here, you would you any business analogy here, you would you any business analogy here, you would look at me in the face and smile. I'd be look at me in the face and smile. I'd be look at me in the face and smile. I'd be like, you have a plan. Why would you like, you have a plan. Why would you like, you have a plan. Why would you expect without a plan to get to any expect without a plan to get to any expect without a plan to get to any particular direction? particular direction? particular direction? >> It's a good point. >> It's a good point. >> It's a good point. >> 80% of the time, that's the answer. Now, >> 80% of the time, that's the answer. Now, >> 80% of the time, that's the answer. Now, here's the thing, and we have literature here's the thing, and we have literature here's the thing, and we have literature on this. There's good evidence. The plan on this. There's good evidence. The plan on this. There's good evidence. The plan itself isn't the biggest factor. It's itself isn't the biggest factor. It's itself isn't the biggest factor. It's actually just having a plan.

actually just having a plan. actually just having a plan. >> Interesting. >> Interesting. >> Interesting. >> Because you have the ability to >> Because you have the ability to >> Because you have the ability to progressively overload. progressively overload. progressively overload. >> What does that mean? >> What does that mean? >> What does that mean? >> Meaning you were able to increase your >> Meaning you were able to increase your >> Meaning you were able to increase your number of repetitions than you did last number of repetitions than you did last number of repetitions than you did last week. You can do a few more sets than week. You can do a few more sets than week. You can do a few more sets than you did. You can increase the load. You you did. You can increase the load. You you did. You can increase the load. You can increase the range of motion. can increase the range of motion. can increase the range of motion. There's all kinds of ways that we can There's all kinds of ways that we can There's all kinds of ways that we can overload the system progressively. You overload the system progressively. You overload the system progressively. You can't do all that. can't do all that. can't do all that. >> This is, you know, I think this is >> This is, you know, I think this is >> This is, you know, I think this is really the heart of it, which is most of really the heart of it, which is most of really the heart of it, which is most of us go to the gym and we do the same us go to the gym and we do the same us go to the gym and we do the same thing. thing. thing. >> Totally. >> Totally. >> Totally. >> We do the same thing we did last week. >> We do the same thing we did last week. >> We do the same thing we did last week. We put the the stair master machine on We put the the stair master machine on We put the the stair master machine on level eight and we do 10 minutes. And we level eight and we do 10 minutes. And we level eight and we do 10 minutes. And we did that for the last 7 months. did that for the last 7 months. did that for the last 7 months. >> Yeah. >> Yeah. >> Yeah. >> Whereas we should really just put it up >> Whereas we should really just put it up >> Whereas we should really just put it up one. But in order to do that, we kind of one. But in order to do that, we kind of one. But in order to do that, we kind of need a plan as you say need a plan as you say need a plan as you say >> because you can't just go up one every >> because you can't just go up one every >> because you can't just go up one every time. time. time. >> Yeah. >> Yeah. >> Yeah. >> Like how many how many weeks in a row >> Like how many how many weeks in a row >> Like how many how many weeks in a row can you add 5 lbs? can you add 5 lbs? can you add 5 lbs? >> Three, four. Like it's not going to be >> Three, four. Like it's not going to be >> Three, four. Like it's not going to be very long. This is the entire reason very long. This is the entire reason very long. This is the entire reason exercise is a scientific field, right? exercise is a scientific field, right? exercise is a scientific field, right? We have that. So my strong We have that. So my strong We have that. So my strong recommendation would be if you're a recommendation would be if you're a recommendation would be if you're a absolute beginner and you're not going absolute beginner and you're not going absolute beginner and you're not going to the gym at all, you're not doing to the gym at all, you're not doing to the gym at all, you're not doing anything, you can probably use AI tools anything, you can probably use AI tools anything, you can probably use AI tools and give you some basic starting and give you some basic starting and give you some basic starting program. In fact, I people send these program. In fact, I people send these program. In fact, I people send these things all the time to me be like, "Hey, things all the time to me be like, "Hey, things all the time to me be like, "Hey, I prompted my thing with like all of I prompted my thing with like all of I prompted my thing with like all of your content and I have a complete your content and I have a complete your content and I have a complete personalized training program from Andy personalized training program from Andy personalized training program from Andy Galpin." I'm like, "Great." And I look Galpin." I'm like, "Great." And I look Galpin." I'm like, "Great." And I look at them, I'm like, "Pretty good." Like, at them, I'm like, "Pretty good." Like, at them, I'm like, "Pretty good." Like, "All right, that's pretty reasonable."

"All right, that's pretty reasonable." "All right, that's pretty reasonable." And it's they're good enough to get you And it's they're good enough to get you And it's they're good enough to get you started. They're going to get you the started. They're going to get you the started. They're going to get you the basics. They're going to get you going basics. They're going to get you going basics. They're going to get you going and then you have something to follow and then you have something to follow and then you have something to follow for six, eight, 10 weeks, whatever. for six, eight, 10 weeks, whatever. for six, eight, 10 weeks, whatever. >> Let me ask AI for Andy Galpins. >> Let me ask AI for Andy Galpins. >> Let me ask AI for Andy Galpins. >> Put in your constraints. Tell it how >> Put in your constraints. Tell it how >> Put in your constraints. Tell it how many days a week. many days a week. many days a week. >> Okay, let's do it like so everyone can >> Okay, let's do it like so everyone can >> Okay, let's do it like so everyone can hear. hear. hear. Hi. Um, I want to go to the gym 4 days a Hi. Um, I want to go to the gym 4 days a Hi. Um, I want to go to the gym 4 days a week and I want Andy Galpin's formula week and I want Andy Galpin's formula week and I want Andy Galpin's formula for me to gain muscle, but what are the for me to gain muscle, but what are the for me to gain muscle, but what are the principles that I need to apply based on principles that I need to apply based on principles that I need to apply based on Andy Galpin's work over the next 4 Andy Galpin's work over the next 4 Andy Galpin's work over the next 4 months in order to gain this muscle? months in order to gain this muscle? months in order to gain this muscle? >> To gain muscle in strength over the next >> To gain muscle in strength over the next >> To gain muscle in strength over the next 4 months, you'll want to focus on a few 4 months, you'll want to focus on a few 4 months, you'll want to focus on a few key principles from Dr. Galpin's work. key principles from Dr. Galpin's work. key principles from Dr. Galpin's work. First, prioritize progressive overload First, prioritize progressive overload First, prioritize progressive overload by gradually increasing the weight, by gradually increasing the weight, by gradually increasing the weight, reps, or sets over time. Second, use a reps, or sets over time. Second, use a reps, or sets over time. Second, use a variety of repetition ranges, variety of repetition ranges, variety of repetition ranges, incorporating both heavy low rep work incorporating both heavy low rep work incorporating both heavy low rep work for strength and moderate to high rep for strength and moderate to high rep for strength and moderate to high rep work for muscle growth. Finally, ensure work for muscle growth. Finally, ensure work for muscle growth. Finally, ensure you're taking adequate rest between you're taking adequate rest between you're taking adequate rest between sets, usually two to 5 minutes for heavy sets, usually two to 5 minutes for heavy sets, usually two to 5 minutes for heavy compound movements to allow for full compound movements to allow for full compound movements to allow for full recovery and maintain high quality recovery and maintain high quality recovery and maintain high quality effort.

effort. effort. Pretty good. That's not There's a little Pretty good. That's not There's a little Pretty good. That's not There's a little bit of hallucination in there, which is bit of hallucination in there, which is bit of hallucination in there, which is AI, but that's pretty close. AI, but that's pretty close. AI, but that's pretty close. >> A lot of people aren't doing this now, >> A lot of people aren't doing this now, >> A lot of people aren't doing this now, aren't they? using AI is like the aren't they? using AI is like the aren't they? using AI is like the >> we saw a huge pendulum in the last 5 >> we saw a huge pendulum in the last 5 >> we saw a huge pendulum in the last 5 years. 2020 almost ended health and years. 2020 almost ended health and years. 2020 almost ended health and fitness. fitness. fitness. Gyms went out of business. Everyone went Gyms went out of business. Everyone went Gyms went out of business. Everyone went home. Everyone bought their exercise home. Everyone bought their exercise home. Everyone bought their exercise equipment. And as soon as AI came equipment. And as soon as AI came equipment. And as soon as AI came online, online coaching tanked and online, online coaching tanked and online, online coaching tanked and online companies got crippled cuz online companies got crippled cuz online companies got crippled cuz everyone was like, "Why am I going to everyone was like, "Why am I going to everyone was like, "Why am I going to pay you a hundred bucks a month, 200 pay you a hundred bucks a month, 200 pay you a hundred bucks a month, 200 bucks a month, 300 bucks a month for bucks a month, 300 bucks a month for bucks a month, 300 bucks a month for that?" that?" that?" >> And they were right. It's going the >> And they were right. It's going the >> And they were right. It's going the exact opposite now. It's already swung exact opposite now. It's already swung exact opposite now. It's already swung back. In-person training is way more in back. In-person training is way more in back. In-person training is way more in demand. demand. demand. >> I'm not surprised >> I'm not surprised >> I'm not surprised >> because >> because >> because >> everyone's tired of that. >> everyone's tired of that. >> everyone's tired of that. >> It's also personal trainers don't just >> It's also personal trainers don't just >> It's also personal trainers don't just tell you what to do. No, tell you what to do. No, tell you what to do. No, >> they make sure you do it, you know? So, >> they make sure you do it, you know? So, >> they make sure you do it, you know? So, >> how do I do it? It's the emotion. It's >> how do I do it? It's the emotion. It's >> how do I do it? It's the emotion. It's the connection. the connection. the connection. >> It's the emotion. It's the connection. >> It's the emotion. It's the connection. >> It's the emotion. It's the connection. It's the like holding me accountable. It's the like holding me accountable. It's the like holding me accountable. >> So, what you're seeing is people going, >> So, what you're seeing is people going, >> So, what you're seeing is people going, "It was never about the information." "It was never about the information." "It was never about the information." >> Yeah. We always had the information. >> Yeah. We always had the information. >> Yeah. We always had the information. >> We always had it. Nothing in that >> We always had it. Nothing in that >> We always had it. Nothing in that >> I made up.

>> I made up. >> I made up. >> Yeah. That stuff's been around for like >> Yeah. That stuff's been around for like >> Yeah. That stuff's been around for like it's funny. Every time I talk about like it's funny. Every time I talk about like it's funny. Every time I talk about like exercise prescription, somebody will hit exercise prescription, somebody will hit exercise prescription, somebody will hit the comments and be like, "Why don't you the comments and be like, "Why don't you the comments and be like, "Why don't you give credit to blah blah blah? They're give credit to blah blah blah? They're give credit to blah blah blah? They're the one that invented that." And I'm the one that invented that." And I'm the one that invented that." And I'm like, "None of us invented this stuff." like, "None of us invented this stuff." like, "None of us invented this stuff." >> Mhm. >> Mhm. >> Mhm. >> Dumbbells, barbells, like rep rang. This >> Dumbbells, barbells, like rep rang. This >> Dumbbells, barbells, like rep rang. This is is is It's not the information. It's never It's not the information. It's never It's not the information. It's never been it. been it. been it. >> So, what is it then? Like, why why do >> So, what is it then? Like, why why do >> So, what is it then? Like, why why do people keep listening to these people keep listening to these people keep listening to these conversations when they kind of a lot of conversations when they kind of a lot of conversations when they kind of a lot of them kind of know the stuff? I don't them kind of know the stuff? I don't them kind of know the stuff? I don't know what's happening on your platform, know what's happening on your platform, know what's happening on your platform, but a lot of people are not listening to but a lot of people are not listening to but a lot of people are not listening to podcasts anymore because you're going to podcasts anymore because you're going to podcasts anymore because you're going to see this probably in the comments see this probably in the comments see this probably in the comments section. Hey, Grock, tell me the 10 section. Hey, Grock, tell me the 10 section. Hey, Grock, tell me the 10 actionable things from this three-hour actionable things from this three-hour actionable things from this three-hour conversation. conversation. conversation. >> Cuz they just try and extract the data, >> Cuz they just try and extract the data, >> Cuz they just try and extract the data, right? right? right? >> Mhm. >> Mhm. >> Mhm. >> And then they don't do anything. You >> And then they don't do anything. You >> And then they don't do anything. You know who's going to take action from know who's going to take action from know who's going to take action from this? The people who listened. this? The people who listened. this? The people who listened. >> True. Yeah. Yeah. Because it's not it's >> True. Yeah. Yeah. Because it's not it's >> True. Yeah. Yeah. Because it's not it's the it's not the information. the it's not the information. the it's not the information. >> Yeah. In part in part it is the story. >> Yeah. In part in part it is the story. >> Yeah. In part in part it is the story. And I say the story in particular And I say the story in particular And I say the story in particular because one of the most compelling because one of the most compelling because one of the most compelling things that we see on these podcasts is things that we see on these podcasts is things that we see on these podcasts is when you tell me real case studies of when you tell me real case studies of when you tell me real case studies of real people. You talk about what Jenny real people. You talk about what Jenny real people. You talk about what Jenny did and you were training Jenny and she did and you were training Jenny and she did and you were training Jenny and she had this thing and she was permenopause had this thing and she was permenopause had this thing and she was permenopause and she did this thing with this thing and she did this thing with this thing and she did this thing with this thing and da and da and da >> and people go ah okay those stay with >> and people go ah okay those stay with >> and people go ah okay those stay with me.

me. me. >> You know what I'm willing to pay for you >> You know what I'm willing to pay for you >> You know what I'm willing to pay for you know what the world is willing to pay know what the world is willing to pay know what the world is willing to pay for. Have you done it before? for. Have you done it before? for. Have you done it before? >> Oh yeah. Yeah. True. Human experience >> Oh yeah. Yeah. True. Human experience >> Oh yeah. Yeah. True. Human experience like lived experience. So when you see a like lived experience. So when you see a like lived experience. So when you see a story, you're able to go, "Okay, I story, you're able to go, "Okay, I story, you're able to go, "Okay, I believe that person's done it believe that person's done it believe that person's done it >> and now I trust that opinion because I >> and now I trust that opinion because I >> and now I trust that opinion because I could just go grab the program, right?" could just go grab the program, right?" could just go grab the program, right?" The other thing is it's saving me time. The other thing is it's saving me time. The other thing is it's saving me time. Like you could sit there and go, "Okay, Like you could sit there and go, "Okay, Like you could sit there and go, "Okay, here's all the prompts and whatever, here's all the prompts and whatever, here's all the prompts and whatever, throw it in there and get your own throw it in there and get your own throw it in there and get your own training program." Or you could be like, training program." Or you could be like, training program." Or you could be like, "Yo, I'm just going to go pay Andy. I "Yo, I'm just going to go pay Andy. I "Yo, I'm just going to go pay Andy. I know he's done it before. I trust him know he's done it before. I trust him know he's done it before. I trust him and now I'm going to go spend my time on and now I'm going to go spend my time on and now I'm going to go spend my time on this other thing that I care about this other thing that I care about this other thing that I care about learning about and spending my time on." learning about and spending my time on." learning about and spending my time on." Are there any commonalities in the Are there any commonalities in the Are there any commonalities in the catalyst moment that causes behavior catalyst moment that causes behavior catalyst moment that causes behavior change in people who are otherwise change in people who are otherwise change in people who are otherwise stubborn? So I think everyone that I I stubborn? So I think everyone that I I stubborn? So I think everyone that I I sit with and just even myself there's a sit with and just even myself there's a sit with and just even myself there's a there was a moment in my life where I there was a moment in my life where I there was a moment in my life where I heard something or something happened heard something or something happened heard something or something happened where I go Yeah. where I go Yeah. where I go Yeah. >> And that was the day it was like a >> And that was the day it was like a >> And that was the day it was like a before and after moment I call them that before and after moment I call them that before and after moment I call them that was the day that I decided to take this was the day that I decided to take this was the day that I decided to take this seriously. seriously. seriously. >> Yeah. >> Yeah. >> Yeah. >> And do you see any commonalities in what >> And do you see any commonalities in what >> And do you see any commonalities in what that is for different people? that is for different people? that is for different people? >> It's such a fabulous question and I >> It's such a fabulous question and I >> It's such a fabulous question and I don't have a good answer for you don't have a good answer for you don't have a good answer for you >> because it's always so different.

>> because it's always so different. >> because it's always so different. >> It's so hard. I would love to say >> It's so hard. I would love to say >> It's so hard. I would love to say it was the rock bottom moment. I mean, it was the rock bottom moment. I mean, it was the rock bottom moment. I mean, it can be true. It's not always true. it can be true. It's not always true. it can be true. It's not always true. >> Can I suggest another >> Can I suggest another >> Can I suggest another >> please? >> please? >> please? >> Maybe like big life changes like kids, >> Maybe like big life changes like kids, >> Maybe like big life changes like kids, >> death, friend, family, life becomes >> death, friend, family, life becomes >> death, friend, family, life becomes real. real. real. >> I've heard that a few times on this show >> I've heard that a few times on this show >> I've heard that a few times on this show actually. actually. actually. >> You'll see that. Um, >> You'll see that. Um, >> You'll see that. Um, >> my dad had a heart attack and that's >> my dad had a heart attack and that's >> my dad had a heart attack and that's crazy. The threat of death doesn't crazy. The threat of death doesn't crazy. The threat of death doesn't motivate anybody, motivate anybody, motivate anybody, >> right? >> right? >> right? >> If it would have, we wouldn't have a 40% >> If it would have, we wouldn't have a 40% >> If it would have, we wouldn't have a 40% obesity rate. obesity rate. obesity rate. >> Yeah. Who doesn't know obesity tanks? >> Yeah. Who doesn't know obesity tanks? >> Yeah. Who doesn't know obesity tanks? Everybody knows. It's not a information Everybody knows. It's not a information Everybody knows. It's not a information issue. You know the risks associated issue. You know the risks associated issue. You know the risks associated with alcohol, smoking, social media. with alcohol, smoking, social media. with alcohol, smoking, social media. That does not change behavior. You get That does not change behavior. You get That does not change behavior. You get closer though when it it's at home, closer though when it it's at home, closer though when it it's at home, right? Somebody died in the car right? Somebody died in the car right? Somebody died in the car accident. accident. accident. I'll I'm going to stop looking at I'll I'm going to stop looking at I'll I'm going to stop looking at my phone while I drive cuz my neighbor my phone while I drive cuz my neighbor my phone while I drive cuz my neighbor just died. My ex Like that's the thing just died. My ex Like that's the thing just died. My ex Like that's the thing that makes you go that makes you go that makes you go >> too close to home. >> too close to home. >> too close to home. >> That's so true. I was saying to my >> That's so true. I was saying to my >> That's so true. I was saying to my fiance when I was um driving the other fiance when I was um driving the other fiance when I was um driving the other day in the car cuz I'm notorious for day in the car cuz I'm notorious for day in the car cuz I'm notorious for asking everybody to put their seat belts asking everybody to put their seat belts asking everybody to put their seat belts on. If we get in a car, I'm the guy in a on. If we get in a car, I'm the guy in a on. If we get in a car, I'm the guy in a black cab or I'm like, "Everyone, could black cab or I'm like, "Everyone, could black cab or I'm like, "Everyone, could you put your seat belts on, please?" My you put your seat belts on, please?" My you put your seat belts on, please?" My team know this as well. Like if we going team know this as well. Like if we going team know this as well. Like if we going anywhere, I look around at every single anywhere, I look around at every single anywhere, I look around at every single person to make sure they have their seat person to make sure they have their seat person to make sure they have their seat belts on. Yeah.

belts on. Yeah. belts on. Yeah. >> When did this begin? When I was 10 years >> When did this begin? When I was 10 years >> When did this begin? When I was 10 years old. old. old. >> Yeah. >> Yeah. >> Yeah. >> And they came to my school. I remember >> And they came to my school. I remember >> And they came to my school. I remember being sat in the front row. I almost being sat in the front row. I almost being sat in the front row. I almost remember my seat number. It was that remember my seat number. It was that remember my seat number. It was that vivid for me. Two things I remember from vivid for me. Two things I remember from vivid for me. Two things I remember from 10 years old. 10 years old. 10 years old. >> They brought a mother who had lost her >> They brought a mother who had lost her >> They brought a mother who had lost her child in a car accident. And then they child in a car accident. And then they child in a car accident. And then they brought out a police person and he brought out a police person and he brought out a police person and he described going to the scene of the described going to the scene of the described going to the scene of the accident, looking down at the person who accident, looking down at the person who accident, looking down at the person who had just been in a car accident's phone, had just been in a car accident's phone, had just been in a car accident's phone, realizing that they were deceased, and realizing that they were deceased, and realizing that they were deceased, and then looking down and seeing their phone then looking down and seeing their phone then looking down and seeing their phone ringing and it said, "Mom." ringing and it said, "Mom." ringing and it said, "Mom." >> And I just I've never forgotten it. It >> And I just I've never forgotten it. It >> And I just I've never forgotten it. It was somewhat traumatic, but it's meant was somewhat traumatic, but it's meant was somewhat traumatic, but it's meant that for the rest of my life, I've that for the rest of my life, I've that for the rest of my life, I've policed seat belts. policed seat belts. policed seat belts. >> Yeah. >> Yeah. >> Yeah. >> And that's what I mean by these catalyst >> And that's what I mean by these catalyst >> And that's what I mean by these catalyst moments where an idea gets in your head moments where an idea gets in your head moments where an idea gets in your head and it just completely changes. and it just completely changes. and it just completely changes. >> Yeah. And so I'm wondering what those >> Yeah. And so I'm wondering what those >> Yeah. And so I'm wondering what those ideas are for people as it relates to ideas are for people as it relates to ideas are for people as it relates to like weight loss and health. And so we like weight loss and health. And so we like weight loss and health. And so we we ticked off some of them. Someone gets we ticked off some of them. Someone gets we ticked off some of them. Someone gets a line in your family. Maybe a diagnosis a line in your family. Maybe a diagnosis a line in your family. Maybe a diagnosis in the performance perspective. This is in the performance perspective. This is in the performance perspective. This is when we would argue for data when we would argue for data when we would argue for data because we've had this happen earlier in because we've had this happen earlier in because we've had this happen earlier in my career with a professional athlete my career with a professional athlete my career with a professional athlete who was not fast enough and was who was not fast enough and was who was not fast enough and was convinced he was fast. And then we put convinced he was fast. And then we put convinced he was fast. And then we put him on a force plate and we started him on a force plate and we started him on a force plate and we started collecting objective data. And at the collecting objective data. And at the collecting objective data. And at the same time, I had some of my students same time, I had some of my students same time, I had some of my students around and I had them do it kind of like around and I had them do it kind of like around and I had them do it kind of like what you did with your grip strength what you did with your grip strength what you did with your grip strength with Jeff and was like, "You see how with Jeff and was like, "You see how with Jeff and was like, "You see how they're as fast as you are?" And he was they're as fast as you are?" And he was they're as fast as you are?" And he was like, "Oh, like, "Oh, like, "Oh, everything changed." Like he was totally everything changed." Like he was totally everything changed." Like he was totally bought in, made every training change bought in, made every training change bought in, made every training change that we asked. He had to see it in front that we asked. He had to see it in front that we asked. He had to see it in front of his face. Like he had to see his of his face. Like he had to see his of his face. Like he had to see his data. So my other answer to that to you data. So my other answer to that to you data. So my other answer to that to you would be now that we've democratized

would be now that we've democratized would be now that we've democratized health in this sense, the ability to see health in this sense, the ability to see health in this sense, the ability to see your own data, I would be willing to bet your own data, I would be willing to bet your own data, I would be willing to bet had I pulled up a blood panel that had had I pulled up a blood panel that had had I pulled up a blood panel that had the cholesterol levels that you saw and the cholesterol levels that you saw and the cholesterol levels that you saw and I said, "Oh, this is a client of mine." I said, "Oh, this is a client of mine." I said, "Oh, this is a client of mine." You would be like, "Oh, okay, great. You would be like, "Oh, okay, great. You would be like, "Oh, okay, great. Uh-huh. Uh-huh." But then when I pull up Uh-huh. Uh-huh." But then when I pull up Uh-huh. Uh-huh." But then when I pull up yours and say, "This is," you're like, yours and say, "This is," you're like, yours and say, "This is," you're like, "Sit "Sit "Sit over." Like, "We're done with that." over." Like, "We're done with that." over." Like, "We're done with that." Right? Like there's no question. I was Right? Like there's no question. I was Right? Like there's no question. I was looking for some research and there's looking for some research and there's looking for some research and there's some um evidence here backed by some some um evidence here backed by some some um evidence here backed by some research that goes to answer the research that goes to answer the research that goes to answer the question and I think we actually question and I think we actually question and I think we actually answered we hit most of them which is an answered we hit most of them which is an answered we hit most of them which is an acute health shock or diagnosis which is acute health shock or diagnosis which is acute health shock or diagnosis which is the primary catalyst the primary catalyst the primary catalyst >> um various health events which become >> um various health events which become >> um various health events which become wakeup calls which you talked about as wakeup calls which you talked about as wakeup calls which you talked about as well which is well which is well which is >> someone else a peer or friend or >> someone else a peer or friend or >> someone else a peer or friend or sibling. Number three you touched on as sibling. Number three you touched on as sibling. Number three you touched on as well which is this quantitive biometric well which is this quantitive biometric well which is this quantitive biometric feedback so data. feedback so data. feedback so data. >> Yep. >> Yep. >> Yep. >> Um yep >> Um yep >> Um yep >> it says major life this one we didn't >> it says major life this one we didn't >> it says major life this one we didn't touch on major life transitions i.e. touch on major life transitions i.e. touch on major life transitions i.e. >> Yeah. um such as becoming a parent, >> Yeah. um such as becoming a parent, >> Yeah. um such as becoming a parent, turning a landmark age like 30, 40, or turning a landmark age like 30, 40, or turning a landmark age like 30, 40, or 50. 50. 50. >> Yeah. >> Yeah. >> Yeah. >> Or reaching retirement. You see that a >> Or reaching retirement. You see that a >> Or reaching retirement. You see that a lot?

lot? lot? >> Yeah. You know what? Actually, that made >> Yeah. You know what? Actually, that made >> Yeah. You know what? Actually, that made me think. Here's one we've seen the me think. Here's one we've seen the me think. Here's one we've seen the most. Sold my company. most. Sold my company. most. Sold my company. >> Oh, >> Oh, >> Oh, >> that one changes everyone's life. It's >> that one changes everyone's life. It's >> that one changes everyone's life. It's similar to post gold depression. similar to post gold depression. similar to post gold depression. >> Oh, you've lost purpose. >> Oh, you've lost purpose. >> Oh, you've lost purpose. What do I do? What do I do? What do I do? >> I need to do something. >> I need to do something. >> I need to do something. >> Now I got Now I got money. Now I have >> Now I got Now I got money. Now I have >> Now I got Now I got money. Now I have time. time. time. >> Interesting. >> Interesting. >> Interesting. >> I'm investing in my health now. like I >> I'm investing in my health now. like I >> I'm investing in my health now. like I didn't I sacrificed my health the last didn't I sacrificed my health the last didn't I sacrificed my health the last 20 years. Ding ding ding ding ding. Now 20 years. Ding ding ding ding ding. Now 20 years. Ding ding ding ding ding. Now I got to turn around and I'm like okay. I got to turn around and I'm like okay. I got to turn around and I'm like okay. >> But is it also just like I need a new >> But is it also just like I need a new >> But is it also just like I need a new purpose and my body then becomes the the purpose and my body then becomes the the purpose and my body then becomes the the project. project. project. >> That's exactly what it is where in the >> That's exactly what it is where in the >> That's exactly what it is where in the past I had the excuse of sacrificing for past I had the excuse of sacrificing for past I had the excuse of sacrificing for the company the company the company >> and I I couldn't focus on myself. It was >> and I I couldn't focus on myself. It was >> and I I couldn't focus on myself. It was selfish. It wasn't fiduciarily selfish. It wasn't fiduciarily selfish. It wasn't fiduciarily responsible to do that. And now I have responsible to do that. And now I have responsible to do that. And now I have no more excuse. Well, looking at this no more excuse. Well, looking at this no more excuse. Well, looking at this list then, listen, we can't we're going list then, listen, we can't we're going list then, listen, we can't we're going to pray no one in your family or no one to pray no one in your family or no one to pray no one in your family or no one you know gets sick. So, let's stay away you know gets sick. So, let's stay away you know gets sick. So, let's stay away from that one. from that one. from that one. >> Um the the two of them there that can be >> Um the the two of them there that can be >> Um the the two of them there that can be quite motivating and again, we don't quite motivating and again, we don't quite motivating and again, we don't want to motivate you if you're want to motivate you if you're want to motivate you if you're completely fine. But this actually completely fine. But this actually completely fine. But this actually answers the question is to go and get answers the question is to go and get answers the question is to go and get your health checked.

your health checked. your health checked. >> Yeah, >> Yeah, >> Yeah, >> that's like a simple solution because >> that's like a simple solution because >> that's like a simple solution because maybe you're fine and that's great. maybe you're fine and that's great. maybe you're fine and that's great. maybe you're doing everything right, but maybe you're doing everything right, but maybe you're doing everything right, but also um just saying, "Oh, I want to lose also um just saying, "Oh, I want to lose also um just saying, "Oh, I want to lose a bit of weight or I want to do this a bit of weight or I want to do this a bit of weight or I want to do this isn't as solid enough as going and isn't as solid enough as going and isn't as solid enough as going and finding out how you're doing." finding out how you're doing." finding out how you're doing." >> One thing also I think is important cuz >> One thing also I think is important cuz >> One thing also I think is important cuz I will default to performance and I will default to performance and I will default to performance and optimization and getting the best and optimization and getting the best and optimization and getting the best and excellence. Like that's just the excellence. Like that's just the excellence. Like that's just the language and stuff I do, but that's not language and stuff I do, but that's not language and stuff I do, but that's not the opposite of what you just said. To the opposite of what you just said. To the opposite of what you just said. To be really clear on that point, be really clear on that point, be really clear on that point, not everyone gravitates the idea of not everyone gravitates the idea of not everyone gravitates the idea of being the best possible ever. being the best possible ever. being the best possible ever. >> Yeah. Totally fine. But that still >> Yeah. Totally fine. But that still >> Yeah. Totally fine. But that still doesn't mean it's okay to just check out doesn't mean it's okay to just check out doesn't mean it's okay to just check out on your health. You can have it both on your health. You can have it both on your health. You can have it both ways. You can be like, "Look, I'm not an ways. You can be like, "Look, I'm not an ways. You can be like, "Look, I'm not an optimizer. I'm not a maximizer. I'm not optimizer. I'm not a maximizer. I'm not optimizer. I'm not a maximizer. I'm not that doesn't that doesn't that doesn't li live with my ethos." And cool. We can li live with my ethos." And cool. We can li live with my ethos." And cool. We can still though say you still want to live still though say you still want to live still though say you still want to live that life for as long as possible, that life for as long as possible, that life for as long as possible, right? All right. Let's just make sure right? All right. Let's just make sure right? All right. Let's just make sure we're paying enough attention to where we're paying enough attention to where we're paying enough attention to where nothing catches up and we're not waking nothing catches up and we're not waking nothing catches up and we're not waking up one day and being like, "Oh my gosh, up one day and being like, "Oh my gosh, up one day and being like, "Oh my gosh, now I've got to go invest all these time now I've got to go invest all these time now I've got to go invest all these time and resource energy and all those things and resource energy and all those things and resource energy and all those things and go backwards in that." So pay and go backwards in that." So pay and go backwards in that." So pay attention enough.

attention enough. attention enough. >> How important is it to get clear on your >> How important is it to get clear on your >> How important is it to get clear on your why? why? why? >> You're not going to love the answer >> You're not going to love the answer >> You're not going to love the answer because because because traditionally when people approach me, traditionally when people approach me, traditionally when people approach me, they already have that figured out. they already have that figured out. they already have that figured out. They're getting to me. they figured out They're getting to me. they figured out They're getting to me. they figured out why they're here or they're if they why they're here or they're if they why they're here or they're if they haven't figured it out, they at least haven't figured it out, they at least haven't figured it out, they at least have had the motivation to seek outside have had the motivation to seek outside have had the motivation to seek outside counsel like that. counsel like that. counsel like that. >> Mhm. >> Mhm. >> Mhm. >> So now they're getting to the what and >> So now they're getting to the what and >> So now they're getting to the what and how part. how part. how part. >> What about bad goals? I I look back at >> What about bad goals? I I look back at >> What about bad goals? I I look back at my life and I had some bad goals that my life and I had some bad goals that my life and I had some bad goals that set me up for set me up for set me up for >> that's more realistic to what we will >> that's more realistic to what we will >> that's more realistic to what we will do. do. do. >> Okay. >> Okay. >> Okay. >> And this is a you're aiming at the wrong >> And this is a you're aiming at the wrong >> And this is a you're aiming at the wrong target. target. target. >> I was aiming at my goal when I was 20 I >> I was aiming at my goal when I was 20 I >> I was aiming at my goal when I was 20 I think it was 27 was to go to the gym think it was 27 was to go to the gym think it was 27 was to go to the gym every day and I failed. every day and I failed. every day and I failed. >> Oh yeah. Yeah. >> Oh yeah. Yeah. >> Oh yeah. Yeah. >> I failed six months later but then once >> I failed six months later but then once >> I failed six months later but then once I failed it was catastrophic for me. How I failed it was catastrophic for me. How I failed it was catastrophic for me. How are you not going to fail? are you not going to fail? are you not going to fail? >> Yeah. Yeah. But yeah. And >> Yeah. Yeah. But yeah. And >> Yeah. Yeah. But yeah. And >> like were you going to go every day the >> like were you going to go every day the >> like were you going to go every day the rest of your life? rest of your life? rest of your life? >> It was a terrible goal because the day >> It was a terrible goal because the day >> It was a terrible goal because the day that I missed one day cuz some flight my that I missed one day cuz some flight my that I missed one day cuz some flight my it was like my entire motivation was it was like my entire motivation was it was like my entire motivation was over. over. over. >> Yeah. Yeah. Sure. >> Yeah. Yeah. Sure. >> Yeah. Yeah. Sure. >> And I was like, "How do I get back on >> And I was like, "How do I get back on >> And I was like, "How do I get back on the horse now?" the horse now?" the horse now?" >> Yeah. Here's an example. You want to >> Yeah. Here's an example. You want to >> Yeah. Here's an example. You want to lose fat.

lose fat. lose fat. >> Your goal is fat loss. Cool. Why aren't >> Your goal is fat loss. Cool. Why aren't >> Your goal is fat loss. Cool. Why aren't you leaner right now? And you you leaner right now? And you you leaner right now? And you automatically think, "I have to exercise automatically think, "I have to exercise automatically think, "I have to exercise more and diet." And I'm like, "Great. more and diet." And I'm like, "Great. more and diet." And I'm like, "Great. That's the tactic. That's the tactic. That's the tactic. I want to know why you're not there I want to know why you're not there I want to know why you're not there right now. right now. right now. >> Like what is the thing that's actually >> Like what is the thing that's actually >> Like what is the thing that's actually getting in the way? Because like getting in the way? Because like getting in the way? Because like calorie, fine. Like yeah. Yeah. Like you calorie, fine. Like yeah. Yeah. Like you calorie, fine. Like yeah. Yeah. Like you know that though, but it's not working. know that though, but it's not working. know that though, but it's not working. What is really in the way? Do we What is really in the way? Do we What is really in the way? Do we actually have some hidden stressor? Um a actually have some hidden stressor? Um a actually have some hidden stressor? Um a lot of times people will say things like lot of times people will say things like lot of times people will say things like I I got to lose fat so I can get I I got to lose fat so I can get I I got to lose fat so I can get healthy. healthy. healthy. >> And we will generally say you need to >> And we will generally say you need to >> And we will generally say you need to get healthy first get healthy first get healthy first >> and then the fat loss will be a whole >> and then the fat loss will be a whole >> and then the fat loss will be a whole lot easier. That's the bad goal. And and lot easier. That's the bad goal. And and lot easier. That's the bad goal. And and so we'll ask this question like, "What so we'll ask this question like, "What so we'll ask this question like, "What would success look like? What would would success look like? What would would success look like? What would failure look like?" And when we hear failure look like?" And when we hear failure look like?" And when we hear things like, "Oh, success is I'll lose things like, "Oh, success is I'll lose things like, "Oh, success is I'll lose these 25 pounds." All right, great. Let these 25 pounds." All right, great. Let these 25 pounds." All right, great. Let me ask you this. me ask you this. me ask you this. If we lost 12 pounds and then your If we lost 12 pounds and then your If we lost 12 pounds and then your shoulder pain went away, you have normal shoulder pain went away, you have normal shoulder pain went away, you have normal bowel movements now for the first time bowel movements now for the first time bowel movements now for the first time in 10 years. Your energy is way up.

in 10 years. Your energy is way up. in 10 years. Your energy is way up. Is that all a failure? No. That's Is that all a failure? No. That's Is that all a failure? No. That's success. So then we didn't just find success. So then we didn't just find success. So then we didn't just find success properly. success properly. success properly. >> So it is a huge focus of of how we help >> So it is a huge focus of of how we help >> So it is a huge focus of of how we help people actually make progress in those people actually make progress in those people actually make progress in those areas that they've struggled with. Dr. areas that they've struggled with. Dr. areas that they've struggled with. Dr. Andy Galpin, we have a closing tradition Andy Galpin, we have a closing tradition Andy Galpin, we have a closing tradition where the last guest leaves a question where the last guest leaves a question where the last guest leaves a question for the next, not knowing who they're for the next, not knowing who they're for the next, not knowing who they're leaving it for. And the question left leaving it for. And the question left leaving it for. And the question left for you is, if you were sure to fail, for you is, if you were sure to fail, for you is, if you were sure to fail, what would still be worth doing? what would still be worth doing? what would still be worth doing? What a great question. What a great question. What a great question. >> Yeah, >> Yeah, >> Yeah, >> fantastic question. I am >> fantastic question. I am >> fantastic question. I am ultra competitive, ultra competitive, ultra competitive, but I really don't mind losing. So, my but I really don't mind losing. So, my but I really don't mind losing. So, my answer to that question was, it sounds answer to that question was, it sounds answer to that question was, it sounds like a copout, but it's all of it cuz I like a copout, but it's all of it cuz I like a copout, but it's all of it cuz I actually don't care about failing that actually don't care about failing that actually don't care about failing that much. It just doesn't bother me. Like, I much. It just doesn't bother me. Like, I much. It just doesn't bother me. Like, I just like the competing thing. I like just like the competing thing. I like just like the competing thing. I like the doing thing. So, my initial reaction the doing thing. So, my initial reaction the doing thing. So, my initial reaction to that was like, God, being around my to that was like, God, being around my to that was like, God, being around my kids, right? There's you fail anything kids, right? There's you fail anything kids, right? There's you fail anything you want there. And I'm like, winning, you want there. And I'm like, winning, you want there. And I'm like, winning, right? And then I went to business right? And then I went to business right? And then I went to business things and I'm like I don't even really things and I'm like I don't even really things and I'm like I don't even really care about losing those like care about losing those like care about losing those like >> cuz you get to do it. You get to be >> cuz you get to do it. You get to be >> cuz you get to do it. You get to be active and whatever. So kind of a cop active and whatever. So kind of a cop active and whatever. So kind of a cop out but my answer would be all of them out but my answer would be all of them out but my answer would be all of them man. Like man. Like man. Like >> the process is dope.

>> the process is dope. >> the process is dope. >> The podium is the process. >> The podium is the process. >> The podium is the process. >> Yeah man. >> Yeah man. >> Yeah man. >> Or the process over the podium. >> Or the process over the podium. >> Or the process over the podium. >> Dr. Andy Galbin, thank you so much. >> Dr. Andy Galbin, thank you so much. >> Dr. Andy Galbin, thank you so much. Thank you. You're held in such high Thank you. You're held in such high Thank you. You're held in such high regard by everybody. I think there's two regard by everybody. I think there's two regard by everybody. I think there's two reasons. I think it's so you're so reasons. I think it's so you're so reasons. I think it's so you're so deeply obsessed with this subject matter deeply obsessed with this subject matter deeply obsessed with this subject matter for reasons that we talked a lot about for reasons that we talked a lot about for reasons that we talked a lot about last time, but also I think the essence last time, but also I think the essence last time, but also I think the essence of your motivations is so unbelievably of your motivations is so unbelievably of your motivations is so unbelievably pure. You before we started recording pure. You before we started recording pure. You before we started recording you were saying to me how like you you were saying to me how like you you were saying to me how like you you're really not that concerned with you're really not that concerned with you're really not that concerned with the business side of things because what the business side of things because what the business side of things because what you'd love to do is just be focusing on you'd love to do is just be focusing on you'd love to do is just be focusing on the research, the education, and the the research, the education, and the the research, the education, and the coaching. And I think that says a lot coaching. And I think that says a lot coaching. And I think that says a lot about you and it comes through. People about you and it comes through. People about you and it comes through. People understand that you're just deeply understand that you're just deeply understand that you're just deeply obsessed about this stuff in a way which obsessed about this stuff in a way which obsessed about this stuff in a way which allows us to benefit tremendously from allows us to benefit tremendously from allows us to benefit tremendously from all the work that you have done. and all the work that you have done. and all the work that you have done. and you're a wonderful synthesizer of very you're a wonderful synthesizer of very you're a wonderful synthesizer of very very complex things. So please carry on very complex things. So please carry on very complex things. So please carry on doing what you're doing. If people want doing what you're doing. If people want doing what you're doing. If people want to go and listen to your show or if they to go and listen to your show or if they to go and listen to your show or if they want to go consume more of your stuff, want to go consume more of your stuff, want to go consume more of your stuff, if they want to continue this journey if they want to continue this journey if they want to continue this journey with you, where do they go? Where's the with you, where do they go? Where's the with you, where do they go? Where's the best place to send them? best place to send them? best place to send them? >> Well, first of all, thank you for those >> Well, first of all, thank you for those >> Well, first of all, thank you for those kind words and to be invited back. It's kind words and to be invited back. It's kind words and to be invited back. It's it's a huge opportunity. I will never be it's a huge opportunity. I will never be it's a huge opportunity. I will never be ungrateful for it. Uh my podcast is ungrateful for it. Uh my podcast is ungrateful for it. Uh my podcast is called Perform with Dr. Andy Galpin.

called Perform with Dr. Andy Galpin. called Perform with Dr. Andy Galpin. Available everywhere. and then Available everywhere. and then Available everywhere. and then andygalpin.com and social media, andygalpin.com and social media, andygalpin.com and social media, Instagram and all that stuff is probably Instagram and all that stuff is probably Instagram and all that stuff is probably the easiest way to follow along. the easiest way to follow along. the easiest way to follow along. >> I highly recommend you go and subscribe >> I highly recommend you go and subscribe >> I highly recommend you go and subscribe to Andy's channel and we're going to to Andy's channel and we're going to to Andy's channel and we're going to link it down below now. But it's um it's link it down below now. But it's um it's link it down below now. But it's um it's what you're incredibly rigorous with all what you're incredibly rigorous with all what you're incredibly rigorous with all the work that you do. Having spoken to the work that you do. Having spoken to the work that you do. Having spoken to Andrew Andrew Huberman, who's a good Andrew Andrew Huberman, who's a good Andrew Andrew Huberman, who's a good friend of both of ours. He he's also friend of both of ours. He he's also friend of both of ours. He he's also told me just how utterly obsessed you told me just how utterly obsessed you told me just how utterly obsessed you are with truth and also your mission of are with truth and also your mission of are with truth and also your mission of helping people become who they could be. helping people become who they could be. helping people become who they could be. Um and that shines through in all of Um and that shines through in all of Um and that shines through in all of your work. So, please go and subscribe your work. So, please go and subscribe your work. So, please go and subscribe to Andy's podcast as well, perform, and to Andy's podcast as well, perform, and to Andy's podcast as well, perform, and um I shall link all of his other um I shall link all of his other um I shall link all of his other resources below, including some of them resources below, including some of them resources below, including some of them that we've mentioned today, including that we've mentioned today, including that we've mentioned today, including the tests and questionnaires that we the tests and questionnaires that we the tests and questionnaires that we talked about. Andy, thank you. YouTube talked about. Andy, thank you. YouTube talked about. Andy, thank you. YouTube have this new crazy algorithm where they have this new crazy algorithm where they have this new crazy algorithm where they know exactly what video you would like know exactly what video you would like know exactly what video you would like to watch next based on AI and all of to watch next based on AI and all of to watch next based on AI and all of your viewing behavior. And the algorithm your viewing behavior. And the algorithm your viewing behavior. And the algorithm says that this video is the perfect says that this video is the perfect says that this video is the perfect video for you. It's different for video for you. It's different for video for you. It's different for everybody looking right now. Check this everybody looking right now. Check this everybody looking right now. Check this video out and I bet you you might love video out and I bet you you might love video out and I bet you you might love it.