Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!

Here's the diabolical thing. The risk of Here's the diabolical thing. The risk of dying early if you have bright nights dying early if you have bright nights dying early if you have bright nights goes up immensely. There have been a lot goes up immensely. There have been a lot goes up immensely. There have been a lot of studies on people after 6 p.m. on of studies on people after 6 p.m. on of studies on people after 6 p.m. on devices getting artificial LED exposure. devices getting artificial LED exposure. devices getting artificial LED exposure. They live shorter lives. Cancer rates go They live shorter lives. Cancer rates go They live shorter lives. Cancer rates go [music] up. They're metabolically [music] up. They're metabolically [music] up. They're metabolically unhealthy. But here's the really scary unhealthy. But here's the really scary unhealthy. But here's the really scary thing. We have a generation of kids that thing. We have a generation of kids that thing. We have a generation of kids that are metabolically sick. [music] They are metabolically sick. [music] They are metabolically sick. [music] They cling to their iPads. They're on cling to their iPads. They're on cling to their iPads. They're on devices. But the problem is most things devices. But the problem is most things devices. But the problem is most things are designed to make people do [music] are designed to make people do [music] are designed to make people do [music] less of what's good for them. And we less of what's good for them. And we less of what's good for them. And we don't talk about this enough. And don't talk about this enough. And don't talk about this enough. And Andrew, you're one of the most trusted Andrew, you're one of the most trusted Andrew, you're one of the most trusted voices in health today. And we've waited voices in health today. And we've waited voices in health today. And we've waited many, many years for this protocols, an many, many years for this protocols, an many, many years for this protocols, an operating manual for the human body. operating manual for the human body. operating manual for the human body. These 10 protocols are well established. These 10 protocols are well established. These 10 protocols are well established. They're the ones that are going to move They're the ones that are going to move They're the ones that are going to move the needle the most in terms of one's the needle the most in terms of one's the needle the most in terms of one's mental health, physical health, and mental health, physical health, and mental health, physical health, and performance. Okay, so let's get into it. performance. Okay, so let's get into it. performance. Okay, so let's get into it. So protocol number one, you want [music] So protocol number one, you want [music] So protocol number one, you want [music] to get sunlight because exposure each to get sunlight because exposure each to get sunlight because exposure each day to the skin, increases testosterone day to the skin, increases testosterone day to the skin, increases testosterone and estrogen in both women and men, and and estrogen in both women and men, and and estrogen in both women and men, and is important for libido. [music] is important for libido. [music] is important for libido. [music] And then the second, and this is really And then the second, and this is really And then the second, and this is really key, is to reduce stress fast. And I'll key, is to reduce stress fast. And I'll key, is to reduce stress fast. And I'll explain how to do that in a moment. And explain how to do that in a moment. And explain how to do that in a moment. And then number three, working out with then number three, working out with then number three, working out with weights for 45 minutes, taking your sets weights for 45 minutes, taking your sets weights for 45 minutes, taking your sets near to failure. It will triple or near to failure. It will triple or near to failure. It will triple or quadruple your cortisol levels. But a quadruple your cortisol levels. But a quadruple your cortisol levels. But a lot of people have been told, don't lot of people have been told, don't lot of people have been told, don't spike your cortisol. It's the stress spike your cortisol. It's the stress spike your cortisol. It's the stress hormone, but it's a preparation hormone.

hormone, but it's a preparation hormone. hormone, but it's a preparation hormone. You're preparing for adversity, but also You're preparing for adversity, but also You're preparing for adversity, but also great things. The next thing, and this great things. The next thing, and this great things. The next thing, and this is one of the most valuable skills. If is one of the most valuable skills. If is one of the most valuable skills. If you do it for 5 minutes per day, you you do it for 5 minutes per day, you you do it for 5 minutes per day, you will experience a significant will experience a significant will experience a significant improvement in mental and physical improvement in mental and physical improvement in mental and physical health. And then sleeping on your side, health. And then sleeping on your side, health. And then sleeping on your side, very important for [music] offsetting very important for [music] offsetting very important for [music] offsetting dementia, getting rid of bags under your dementia, getting rid of bags under your dementia, getting rid of bags under your eyes. But Stephen, the number one thing eyes. But Stephen, the number one thing eyes. But Stephen, the number one thing that you need to know about is the that you need to know about is the that you need to know about is the moment I started, my life got so much moment I started, my life got so much moment I started, my life got so much better [music] and I really started to better [music] and I really started to better [music] and I really started to see what I could only describe as see what I could only describe as see what I could only describe as miracles. Andrew, I have this miracles. Andrew, I have this miracles. Andrew, I have this outstanding question that I have to ask outstanding question that I have to ask outstanding question that I have to ask you. You don't really talk in depth you. You don't really talk in depth you. You don't really talk in depth about supplements. I Oh, I do. I go ham. about supplements. I Oh, I do. I go ham. about supplements. I Oh, I do. I go ham. >> So, you can only do five for the rest >> So, you can only do five for the rest >> So, you can only do five for the rest [music] of your life. [music] of your life. [music] of your life. >> Oh gosh. I highly recommend getting a >> 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 the show if you are a regular viewer of the show if you are a regular viewer of the 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. on with the show. on with the show. [music] Andrew Huberman, um, we've waited many, Andrew Huberman, um, we've waited many, many years for this and now it has many years for this and now it has many years for this and now it has arrived. This is your long-awaited book arrived. This is your long-awaited book arrived. This is your long-awaited book called Protocols, an operating manual called Protocols, an operating manual called Protocols, an operating manual for the human body. And inside this for the human body. And inside this for the human body. And inside this book, I counted roughly 50 different book, I counted roughly 50 different book, I counted roughly 50 different protocols split across seven different protocols split across seven different protocols split across seven different areas. Um, sleep, exercise, stress areas. Um, sleep, exercise, stress areas. Um, sleep, exercise, stress control, nutrition, light, focus, control, nutrition, light, focus, control, nutrition, light, focus, motivation, and learning, and personal motivation, and learning, and personal motivation, and learning, and personal growth. You've written 10 of the growth. You've written 10 of the growth. You've written 10 of the protocols you want to focus on sharing protocols you want to focus on sharing protocols you want to focus on sharing today. Can I ask why did you choose today. Can I ask why did you choose today. Can I ask why did you choose those 10? those 10? those 10? They're the ones that are going to move They're the ones that are going to move They're the ones that are going to move the needle the most in terms of one's the needle the most in terms of one's the needle the most in terms of one's mental health, physical health, and mental health, physical health, and mental health, physical health, and quote unquote performance. Your life quote unquote performance. Your life quote unquote performance. Your life will be so much better if you do them. will be so much better if you do them. will be so much better if you do them. >> And do they cost a lot of money to do >> And do they cost a lot of money to do >> And do they cost a lot of money to do the 10 that you've picked?

the 10 that you've picked? the 10 that you've picked? >> No, they could be done either at >> No, they could be done either at >> No, they could be done either at completely zero cost or on a existing completely zero cost or on a existing completely zero cost or on a existing budget. budget. budget. >> And do you do these 10 things >> And do you do these 10 things >> And do you do these 10 things >> every day? >> every day? >> every day? >> Every day. >> Every day. >> Every day. >> There's one on there that I don't do >> There's one on there that I don't do >> There's one on there that I don't do every single day. I take off one day per every single day. I take off one day per every single day. I take off one day per week, but every single day without fail. week, but every single day without fail. week, but every single day without fail. And when you wrote them, did you write And when you wrote them, did you write And when you wrote them, did you write them in order of sequencing? them in order of sequencing? them in order of sequencing? >> Yeah. Throughout the day, from from >> Yeah. Throughout the day, from from >> Yeah. Throughout the day, from from start to finish throughout because this start to finish throughout because this start to finish throughout because this is the other thing. Protocols synergize. is the other thing. Protocols synergize. is the other thing. Protocols synergize. They ratchet together. How well you They ratchet together. How well you They ratchet together. How well you slept last night is dictating how well slept last night is dictating how well slept last night is dictating how well you feel now. you feel now. you feel now. >> These are gears in a larger system. One >> These are gears in a larger system. One >> These are gears in a larger system. One moves, the other ones move. And while moves, the other ones move. And while moves, the other ones move. And while there is a place for pharmarmacology and there is a place for pharmarmacology and there is a place for pharmarmacology and supplements and things that you take, supplements and things that you take, supplements and things that you take, >> ultimately these gears fit together >> ultimately these gears fit together >> ultimately these gears fit together based on what you do. based on what you do. based on what you do. >> Okay. So, let's get into it. What was >> Okay. So, let's get into it. What was >> Okay. So, let's get into it. What was the first uh thing that you drew? cuz I the first uh thing that you drew? cuz I the first uh thing that you drew? cuz I saw there was a picture there. saw there was a picture there. saw there was a picture there. >> Okay, so in my unelegant drawing, but I >> Okay, so in my unelegant drawing, but I >> Okay, so in my unelegant drawing, but I I am a you know biologist, so we're I am a you know biologist, so we're I am a you know biologist, so we're allowed to do this. I mean, this is allowed to do this. I mean, this is allowed to do this. I mean, this is essentially a plot of where you wake up essentially a plot of where you wake up essentially a plot of where you wake up in the morning and then where you go to in the morning and then where you go to in the morning and then where you go to sleep at night, you know, and these are sleep at night, you know, and these are sleep at night, you know, and these are not hours of the day. These are the not hours of the day. These are the not hours of the day. These are the different protocols. 1 2 3 4 5 6 7 8 9 different protocols. 1 2 3 4 5 6 7 8 9 different protocols. 1 2 3 4 5 6 7 8 9 10. Okay, so um this line represents the 10. Okay, so um this line represents the 10. Okay, so um this line represents the healthy cortisol curve. Most people healthy cortisol curve. Most people healthy cortisol curve. Most people don't realize that, but you wake up don't realize that, but you wake up don't realize that, but you wake up because of a rise in cortisol. It's because of a rise in cortisol. It's because of a rise in cortisol. It's literally called the cortisol awakening literally called the cortisol awakening literally called the cortisol awakening response. If you've ever woken up 1 response. If you've ever woken up 1 response. If you've ever woken up 1 minute before your alarm clock, it's minute before your alarm clock, it's minute before your alarm clock, it's because the cortisol awakening response because the cortisol awakening response because the cortisol awakening response is heavily entrainable, meaning it can is heavily entrainable, meaning it can is heavily entrainable, meaning it can be matched to external stimulant. You be matched to external stimulant. You be matched to external stimulant. You want this peak in cortisol as high as want this peak in cortisol as high as want this peak in cortisol as high as possible in the first 60 minutes of your possible in the first 60 minutes of your possible in the first 60 minutes of your day.

day. day. Everyone thinks you want low cortisol, Everyone thinks you want low cortisol, Everyone thinks you want low cortisol, but here's the deal. High cortisol in but here's the deal. High cortisol in but here's the deal. High cortisol in the early part of your day is what the early part of your day is what the early part of your day is what provides for elevated mood, focus, provides for elevated mood, focus, provides for elevated mood, focus, attention, your ability to learn. It's attention, your ability to learn. It's attention, your ability to learn. It's also what establishes low cortisol in also what establishes low cortisol in also what establishes low cortisol in the afternoon and at night which is a the afternoon and at night which is a the afternoon and at night which is a requirement for falling and staying requirement for falling and staying requirement for falling and staying asleep. asleep. asleep. >> So this peak sets up this trough. So you >> So this peak sets up this trough. So you >> So this peak sets up this trough. So you want high morning cortisol, low want high morning cortisol, low want high morning cortisol, low nighttime cortisol. These represent nighttime cortisol. These represent nighttime cortisol. These represent melatonin, the hormone of sleepiness. As melatonin, the hormone of sleepiness. As melatonin, the hormone of sleepiness. As we know, if you slept the night before, we know, if you slept the night before, we know, if you slept the night before, then melatonin essentially is low at then melatonin essentially is low at then melatonin essentially is low at morning. And the dash line is adenosine, morning. And the dash line is adenosine, morning. And the dash line is adenosine, which is a downstream product of of the which is a downstream product of of the which is a downstream product of of the use of ATP in your cells. The more use of ATP in your cells. The more use of ATP in your cells. The more you're awake, the more activities you you're awake, the more activities you you're awake, the more activities you do, the more you think, adenosine builds do, the more you think, adenosine builds do, the more you think, adenosine builds up. That's why you get sleepy. up. That's why you get sleepy. up. That's why you get sleepy. [clears throat] [clears throat] [clears throat] >> So, what's very interesting is that when >> So, what's very interesting is that when >> So, what's very interesting is that when you spike your morning cortisol, and you spike your morning cortisol, and you spike your morning cortisol, and I'll explain how to do that in a moment. I'll explain how to do that in a moment. I'll explain how to do that in a moment. And you do that within the first hours And you do that within the first hours And you do that within the first hours of your day, you also establish a case of your day, you also establish a case of your day, you also establish a case where these little blips are stress, where these little blips are stress, where these little blips are stress, stressful text, stressful event, but stressful text, stressful event, but stressful text, stressful event, but they're brief. We always hear that they're brief. We always hear that they're brief. We always hear that cortisol is bad, but our ability to have cortisol is bad, but our ability to have cortisol is bad, but our ability to have big inflections in cortisol, stress out, big inflections in cortisol, stress out, big inflections in cortisol, stress out, and then they come back down to normal and then they come back down to normal and then they come back down to normal is very very good. If this peak was is very very good. If this peak was is very very good. If this peak was high, if this peak is not as high, and high, if this peak is not as high, and high, if this peak is not as high, and this is kind of a like a medium or or this is kind of a like a medium or or this is kind of a like a medium or or flat what they call a flattening of the flat what they call a flattening of the flat what they call a flattening of the cortisol curve, you see shorter cortisol curve, you see shorter cortisol curve, you see shorter lifespan, less recovery from every kind lifespan, less recovery from every kind lifespan, less recovery from every kind of illness, and and these stress bouts of illness, and and these stress bouts of illness, and and these stress bouts last a very long time because they're last a very long time because they're last a very long time because they're riding on a higher baseline. So if your riding on a higher baseline. So if your riding on a higher baseline. So if your morning cortisol level is lower or flat,

morning cortisol level is lower or flat, morning cortisol level is lower or flat, >> right, >> right, >> right, >> then if I get that stressful text during >> then if I get that stressful text during >> then if I get that stressful text during the day, it will be a longer cortisol the day, it will be a longer cortisol the day, it will be a longer cortisol spike. More stress, spike. More stress, spike. More stress, >> bigger and longer. >> bigger and longer. >> bigger and longer. >> Oh wow. >> Oh wow. >> Oh wow. >> And not only that, but there's an >> And not only that, but there's an >> And not only that, but there's an indirect but very important interaction indirect but very important interaction indirect but very important interaction between cortisol and melatonin. Your between cortisol and melatonin. Your between cortisol and melatonin. Your sleepiness hormone doesn't come on and sleepiness hormone doesn't come on and sleepiness hormone doesn't come on and function as well. function as well. function as well. >> And so sleep gets very disrupted. So a >> And so sleep gets very disrupted. So a >> And so sleep gets very disrupted. So a lot of people think, "Oh, I don't want lot of people think, "Oh, I don't want lot of people think, "Oh, I don't want my morning cortisol high." And a lot of my morning cortisol high." And a lot of my morning cortisol high." And a lot of women in particular have been told, women in particular have been told, women in particular have been told, "Don't spike your cortisol. that's going "Don't spike your cortisol. that's going "Don't spike your cortisol. that's going to lead to excess visceral fat, moon to lead to excess visceral fat, moon to lead to excess visceral fat, moon face, etc. There's this a condition face, etc. There's this a condition face, etc. There's this a condition called Cushing syndrome, which is a called Cushing syndrome, which is a called Cushing syndrome, which is a massive overp production of cortisol. massive overp production of cortisol. massive overp production of cortisol. Very rare condition. I mean, it happens, Very rare condition. I mean, it happens, Very rare condition. I mean, it happens, but most people are not dealing with but most people are not dealing with but most people are not dealing with that, right? Most people's morning that, right? Most people's morning that, right? Most people's morning cortisol is too low and their afternoon cortisol is too low and their afternoon cortisol is too low and their afternoon and nighttime cortisol is too high. and nighttime cortisol is too high. and nighttime cortisol is too high. >> How do they know this stuff? Like, how >> How do they know this stuff? Like, how >> How do they know this stuff? Like, how do they test this? do they test this? do they test this? >> This healthy curve, as it's called, um, >> This healthy curve, as it's called, um, >> This healthy curve, as it's called, um, was measured through just consistent was measured through just consistent was measured through just consistent blood draws around the 24-hour cycle. blood draws around the 24-hour cycle. blood draws around the 24-hour cycle. And then it's been looked at in response And then it's been looked at in response And then it's been looked at in response to everything from caffeine to cold to everything from caffeine to cold to everything from caffeine to cold plunges to exercise to sunlight. And plunges to exercise to sunlight. And plunges to exercise to sunlight. And there's this very So protocol number one there's this very So protocol number one there's this very So protocol number one is hydrate. Your mind is exceedingly is hydrate. Your mind is exceedingly is hydrate. Your mind is exceedingly more sharp when you're well hydrated.

more sharp when you're well hydrated. more sharp when you're well hydrated. And it actually helps boost your morning And it actually helps boost your morning And it actually helps boost your morning cortisol. There's a very interesting cortisol. There's a very interesting cortisol. There's a very interesting interaction between when the bladder interaction between when the bladder interaction between when the bladder being emptied as usually after people being emptied as usually after people being emptied as usually after people wake up, they use the the restroom, they wake up, they use the the restroom, they wake up, they use the the restroom, they urinate, and then hydrating. And there's urinate, and then hydrating. And there's urinate, and then hydrating. And there's an I'll talk about this a few times, but an I'll talk about this a few times, but an I'll talk about this a few times, but there's an ascending pathway along the there's an ascending pathway along the there's an ascending pathway along the vagus nerve that serves to wake up the vagus nerve that serves to wake up the vagus nerve that serves to wake up the brain. And part of that has to do with brain. And part of that has to do with brain. And part of that has to do with hydration first thing in the morning. hydration first thing in the morning. hydration first thing in the morning. You awake from bed to urinate in the You awake from bed to urinate in the You awake from bed to urinate in the middle of the night because of an middle of the night because of an middle of the night because of an arousal phenomenon of hydration and the arousal phenomenon of hydration and the arousal phenomenon of hydration and the bladder being full. bladder being full. bladder being full. >> When you say hydrate, do you mean >> When you say hydrate, do you mean >> When you say hydrate, do you mean electrolytes or just water? electrolytes or just water? electrolytes or just water? >> 16 to 32 ounces of good clean water is >> 16 to 32 ounces of good clean water is >> 16 to 32 ounces of good clean water is fine. If you want to add electrolytes, fine. If you want to add electrolytes, fine. If you want to add electrolytes, great. great. great. >> How much is that? Is that a cup or is >> How much is that? Is that a cup or is >> How much is that? Is that a cup or is that? that? that? >> Um, this is 16 ounces. Maybe 18 ounces. >> Um, this is 16 ounces. Maybe 18 ounces. >> Um, this is 16 ounces. Maybe 18 ounces. >> Okay. So, like a big a big mug. You want >> Okay. So, like a big a big mug. You want >> Okay. So, like a big a big mug. You want to consume about 80 ounces of water to consume about 80 ounces of water to consume about 80 ounces of water throughout your day. It's a lot, but you throughout your day. It's a lot, but you throughout your day. It's a lot, but you don't want to cons basically everything don't want to cons basically everything don't want to cons basically everything you want to do in the early part of the you want to do in the early part of the you want to do in the early part of the day, you want to do less in the evening day, you want to do less in the evening day, you want to do less in the evening part of your day. The next thing, and part of your day. The next thing, and part of your day. The next thing, and this is really key, it could have gone this is really key, it could have gone this is really key, it could have gone first, but you want to view sunlight or first, but you want to view sunlight or first, but you want to view sunlight or 10,000 lux artificial light. I could 10,000 lux artificial light. I could 10,000 lux artificial light. I could spend 3 hours talking about this, but spend 3 hours talking about this, but spend 3 hours talking about this, but I'll keep it really brief. When you view I'll keep it really brief. When you view I'll keep it really brief. When you view sunlight, there's this beautiful sunlight, there's this beautiful sunlight, there's this beautiful phenomenon. It activates these phenomenon. It activates these phenomenon. It activates these melanopsin intrinsically photosensitive melanopsin intrinsically photosensitive melanopsin intrinsically photosensitive ganglen cells. You know, the major focus ganglen cells. You know, the major focus ganglen cells. You know, the major focus of my work for many, many years. So I'll of my work for many, many years. So I'll of my work for many, many years. So I'll resist saying more. They literally resist saying more. They literally resist saying more. They literally extend physical wires that we call axons extend physical wires that we call axons extend physical wires that we call axons into your hypothalamus. Your master into your hypothalamus. Your master into your hypothalamus. Your master circadian clock resides there. We call circadian clock resides there. We call circadian clock resides there. We call that your super chaismatic nucleus. And that your super chaismatic nucleus. And that your super chaismatic nucleus. And when you view low solar angle sunlight, when you view low solar angle sunlight, when you view low solar angle sunlight, sun low in the sky, there's an abundance sun low in the sky, there's an abundance sun low in the sky, there's an abundance of yes UV, but it's lower when it's low of yes UV, but it's lower when it's low of yes UV, but it's lower when it's low in the sky. You actually can look at the in the sky. You actually can look at the in the sky. You actually can look at the morning sun more easily than you can the

morning sun more easily than you can the morning sun more easily than you can the overhead sun. Why? The morning sun looks overhead sun. Why? The morning sun looks overhead sun. Why? The morning sun looks more yellow, orange, or even some red more yellow, orange, or even some red more yellow, orange, or even some red tones tones tones >> compared to the overhead sky. Well, the >> compared to the overhead sky. Well, the >> compared to the overhead sky. Well, the light coming from the sky is the same, light coming from the sky is the same, light coming from the sky is the same, right? But the specific wavelengths of right? But the specific wavelengths of right? But the specific wavelengths of light, as we call them, that are coming light, as we call them, that are coming light, as we call them, that are coming from the sun when it's low in the sky from the sun when it's low in the sky from the sun when it's low in the sky are the optimal stimulus for these are the optimal stimulus for these are the optimal stimulus for these melanops and intrinsically melanops and intrinsically melanops and intrinsically photosensitive cells that tell your photosensitive cells that tell your photosensitive cells that tell your central clock it's time to wake up. The central clock it's time to wake up. The central clock it's time to wake up. The day is beginning. Okay. There's also day is beginning. Okay. There's also day is beginning. Okay. There's also something incredible that happens if you something incredible that happens if you something incredible that happens if you get bright light in your eyes in that get bright light in your eyes in that get bright light in your eyes in that first ideally 30 minutes but even 60 first ideally 30 minutes but even 60 first ideally 30 minutes but even 60 minutes of your day which it there are minutes of your day which it there are minutes of your day which it there are two pathways by which your brain two pathways by which your brain two pathways by which your brain circadian clock wakes you up. One is it circadian clock wakes you up. One is it circadian clock wakes you up. One is it sends signals through peptides it sends signals through peptides it sends signals through peptides it releases and neural signals but it's releases and neural signals but it's releases and neural signals but it's able to activate what we call the HPA able to activate what we call the HPA able to activate what we call the HPA axis hypothalamus pituitary gland which axis hypothalamus pituitary gland which axis hypothalamus pituitary gland which is sort of hangs outside the brain and is sort of hangs outside the brain and is sort of hangs outside the brain and then adrenals you release adrenaline then adrenals you release adrenaline then adrenals you release adrenaline there's a unique window that passes there's a unique window that passes there's a unique window that passes after about an hour following waking after about an hour following waking after about an hour following waking where your supercismatic clock can where your supercismatic clock can where your supercismatic clock can trigger an alternate pathway that trigger an alternate pathway that trigger an alternate pathway that literally goes down your spinal column literally goes down your spinal column literally goes down your spinal column and triggers your adrenals to release and triggers your adrenals to release and triggers your adrenals to release additional cortisol. In fact, viewing additional cortisol. In fact, viewing additional cortisol. In fact, viewing sunlight in the first hour of your day sunlight in the first hour of your day sunlight in the first hour of your day takes this peak. Here's what it would takes this peak. Here's what it would takes this peak. Here's what it would look like if you didn't view bright look like if you didn't view bright look like if you didn't view bright light in the first hour of your day. It light in the first hour of your day. It light in the first hour of your day. It would be here, which is bad. And your would be here, which is bad. And your would be here, which is bad. And your stress responses then would be bigger stress responses then would be bigger stress responses then would be bigger and longer.

and longer. and longer. This This This increase in cortisol is driven by increase in cortisol is driven by increase in cortisol is driven by viewing sunlight. Now, when I say viewing sunlight. Now, when I say viewing sunlight. Now, when I say sunlight, people say, especially in the sunlight, people say, especially in the sunlight, people say, especially in the UK, they'll say there's no sun where I UK, they'll say there's no sun where I UK, they'll say there's no sun where I live. Okay, this could easily see say live. Okay, this could easily see say live. Okay, this could easily see say daylight. Why? Because there's always daylight. Why? Because there's always daylight. Why? Because there's always daylight out. If you look at how bright daylight out. If you look at how bright daylight out. If you look at how bright it is on an overcast day in the middle it is on an overcast day in the middle it is on an overcast day in the middle of December, even in the UK at 8:00 a.m. of December, even in the UK at 8:00 a.m. of December, even in the UK at 8:00 a.m. versus midnight the night before, it's versus midnight the night before, it's versus midnight the night before, it's different. different. different. >> Mhm. >> Mhm. >> Mhm. >> You know, it's obvious when there's >> You know, it's obvious when there's >> You know, it's obvious when there's overcast skies, less of the long overcast skies, less of the long overcast skies, less of the long wavelength light, the oranges and reds wavelength light, the oranges and reds wavelength light, the oranges and reds are coming through. But you want are coming through. But you want are coming through. But you want daylight in your eyes in the first hours daylight in your eyes in the first hours daylight in your eyes in the first hours of your day. Go out on your balcony if of your day. Go out on your balcony if of your day. Go out on your balcony if that's all you can do. If you're in a that's all you can do. If you're in a that's all you can do. If you're in a car, roll down the window. It's not good car, roll down the window. It's not good car, roll down the window. It's not good to try and do this through a window or to try and do this through a window or to try and do this through a window or windshield. There's so much data showing windshield. There's so much data showing windshield. There's so much data showing that spiking your morning cortisol this that spiking your morning cortisol this that spiking your morning cortisol this way establishes low cortisol and high way establishes low cortisol and high way establishes low cortisol and high sleepiness hormones let's call them at sleepiness hormones let's call them at sleepiness hormones let's call them at night which is great buffers stress and night which is great buffers stress and night which is great buffers stress and moreover kickstarts your immune system moreover kickstarts your immune system moreover kickstarts your immune system to protect you against bacteria and to protect you against bacteria and to protect you against bacteria and viruses you can encounter during the day viruses you can encounter during the day viruses you can encounter during the day it is great for your metabolism mood it is great for your metabolism mood it is great for your metabolism mood ability to learn and on and on and in ability to learn and on and on and in ability to learn and on and on and in the book I explain a number of different the book I explain a number of different the book I explain a number of different ways how this peak relates to this ways how this peak relates to this ways how this peak relates to this trough if people are interested but if trough if people are interested but if trough if people are interested but if you don't have access to sunlight or you don't have access to sunlight or you don't have access to sunlight or daylight light. Having a using a 10,000 daylight light. Having a using a 10,000 daylight light. Having a using a 10,000 lux artificial light can be very lux artificial light can be very lux artificial light can be very beneficial. These 10,000 lux lights have beneficial. These 10,000 lux lights have beneficial. These 10,000 lux lights have been shown to significantly been shown to significantly been shown to significantly offset the symptoms of seasonal offset the symptoms of seasonal offset the symptoms of seasonal effective disorder, etc. But what we're effective disorder, etc. But what we're effective disorder, etc. But what we're finding from this huge study from the UK finding from this huge study from the UK finding from this huge study from the UK bio bank is that you want bright days

bio bank is that you want bright days bio bank is that you want bright days and you want dark nights and they're and you want dark nights and they're and you want dark nights and they're additive. So having bright days is great additive. So having bright days is great additive. So having bright days is great for your mental health and physical for your mental health and physical for your mental health and physical health along a huge number of health along a huge number of health along a huge number of parameters. Significantly improves them. parameters. Significantly improves them. parameters. Significantly improves them. But having dark, even if you were in dim But having dark, even if you were in dim But having dark, even if you were in dim light all day, making it dark at night, light all day, making it dark at night, light all day, making it dark at night, people are healthier. The risk of dying people are healthier. The risk of dying people are healthier. The risk of dying early, if you have bright nights, goes early, if you have bright nights, goes early, if you have bright nights, goes up immensely. And we don't talk about up immensely. And we don't talk about up immensely. And we don't talk about this enough. If you don't have access to this enough. If you don't have access to this enough. If you don't have access to enough daylight, like you wake up before enough daylight, like you wake up before enough daylight, like you wake up before the sun comes out and you're up for 2 the sun comes out and you're up for 2 the sun comes out and you're up for 2 hours, let's say before the sun comes hours, let's say before the sun comes hours, let's say before the sun comes out. I highly recommend getting a 10,000 out. I highly recommend getting a 10,000 out. I highly recommend getting a 10,000 lux artificial light. lux artificial light. lux artificial light. >> And last time we spoke, you took me >> And last time we spoke, you took me >> And last time we spoke, you took me outside after the conversation and you outside after the conversation and you outside after the conversation and you had an app on your phone, had an app on your phone, had an app on your phone, >> right? Light meter. I have no relation >> right? Light meter. I have no relation >> right? Light meter. I have no relation to the app, but I use it. And that is to the app, but I use it. And that is to the app, but I use it. And that is able to tell you how much lux of light able to tell you how much lux of light able to tell you how much lux of light you're getting at the moment. you're getting at the moment. you're getting at the moment. >> But it's additive. So one thing that's >> But it's additive. So one thing that's >> But it's additive. So one thing that's important to note is let's say you miss important to note is let's say you miss important to note is let's say you miss a day, right? The next day get outside a day, right? The next day get outside a day, right? The next day get outside for twice as long. How long should you for twice as long. How long should you for twice as long. How long should you do it on a very clear morning with the do it on a very clear morning with the do it on a very clear morning with the sun rising? And by the way, you don't sun rising? And by the way, you don't sun rising? And by the way, you don't need to see the sun cross the horizon. need to see the sun cross the horizon. need to see the sun cross the horizon. You can just wait till it's elevated but You can just wait till it's elevated but You can just wait till it's elevated but it's low in the sky. People who are it's low in the sky. People who are it's low in the sky. People who are concerned about UV damage should know concerned about UV damage should know concerned about UV damage should know that when the sun is low in the sky, the that when the sun is low in the sky, the that when the sun is low in the sky, the UV index is much lower. And there's a UV index is much lower. And there's a UV index is much lower. And there's a reason for that. It's a phenomenon reason for that. It's a phenomenon reason for that. It's a phenomenon called relay scattering. Sunrises and called relay scattering. Sunrises and called relay scattering. Sunrises and sunsets are very beautiful and colorful.

sunsets are very beautiful and colorful. sunsets are very beautiful and colorful. When the sun's overhead, it's hard to When the sun's overhead, it's hard to When the sun's overhead, it's hard to look at. It's this big ball of light. look at. It's this big ball of light. look at. It's this big ball of light. It's so bright because you're getting It's so bright because you're getting It's so bright because you're getting all the wavelengths, the UV all the way all the wavelengths, the UV all the way all the wavelengths, the UV all the way out to the infrared coming at you in out to the infrared coming at you in out to the infrared coming at you in more or less equal intensities. When the more or less equal intensities. When the more or less equal intensities. When the sun is low in the sky, the UV is it's sun is low in the sky, the UV is it's sun is low in the sky, the UV is it's not completely scattered, but not as not completely scattered, but not as not completely scattered, but not as much of that is is reaching your eyes. much of that is is reaching your eyes. much of that is is reaching your eyes. Much lower risk of sunburn, much lower Much lower risk of sunburn, much lower Much lower risk of sunburn, much lower risk of eye damage, and so on. So, risk of eye damage, and so on. So, risk of eye damage, and so on. So, here's the diabolical thing. Your here's the diabolical thing. Your here's the diabolical thing. Your screens are not nearly bright enough to screens are not nearly bright enough to screens are not nearly bright enough to kickstart this increase in cortisol in kickstart this increase in cortisol in kickstart this increase in cortisol in the morning, but they are very capable the morning, but they are very capable the morning, but they are very capable of increasing your cortisol levels at of increasing your cortisol levels at of increasing your cortisol levels at night because the this low level of night because the this low level of night because the this low level of cortisol makes you vulnerable to big cortisol makes you vulnerable to big cortisol makes you vulnerable to big increases in cortisol. It's a little bit increases in cortisol. It's a little bit increases in cortisol. It's a little bit of a detail that I explain in the book, of a detail that I explain in the book, of a detail that I explain in the book, but but but >> I was going to say on this point, is it >> I was going to say on this point, is it >> I was going to say on this point, is it just exposing my eyes to the light or just exposing my eyes to the light or just exposing my eyes to the light or does my body need to be exposed to it? does my body need to be exposed to it? does my body need to be exposed to it? >> Great point. And one of the protocols in >> Great point. And one of the protocols in >> Great point. And one of the protocols in there, it's not one of the 10 I listed, there, it's not one of the 10 I listed, there, it's not one of the 10 I listed, is about the importance of getting is about the importance of getting is about the importance of getting sunlight on as much of your skin as sunlight on as much of your skin as sunlight on as much of your skin as possible as is socially appropriate. Uh, possible as is socially appropriate. Uh, possible as is socially appropriate. Uh, beautiful work from Glen Jeffy's lab at beautiful work from Glen Jeffy's lab at beautiful work from Glen Jeffy's lab at University College London. You know, I University College London. You know, I University College London. You know, I can believe this. They do a glucose can believe this. They do a glucose can believe this. They do a glucose tolerance test. So they fast people, tolerance test. So they fast people, tolerance test. So they fast people, they have them drink a glucose drink.

they have them drink a glucose drink. they have them drink a glucose drink. They measure how fast a blood sugar They measure how fast a blood sugar They measure how fast a blood sugar rises. And if they shine red light, so rises. And if they shine red light, so rises. And if they shine red light, so long wavelength is red is long long wavelength is red is long long wavelength is red is long wavelength light wavelength light wavelength light >> like that. Like that. >> like that. Like that. >> like that. Like that. >> Yeah. Like this would be medium >> Yeah. Like this would be medium >> Yeah. Like this would be medium wavelength because it's yellow. A red wavelength because it's yellow. A red wavelength because it's yellow. A red would be um so this is probably I'm would be um so this is probably I'm would be um so this is probably I'm guessing somewhere between 500 and 600 guessing somewhere between 500 and 600 guessing somewhere between 500 and 600 nanometers of light and red would be nanometers of light and red would be nanometers of light and red would be probably somewhere between 580 and 700 probably somewhere between 580 and 700 probably somewhere between 580 and 700 and then infrared goes out further you and then infrared goes out further you and then infrared goes out further you know into the 800s and thousand. The sun know into the 800s and thousand. The sun know into the 800s and thousand. The sun emits all of those. Okay, so this is emits all of those. Okay, so this is emits all of those. Okay, so this is long wavelength light. Okay. So, they long wavelength light. Okay. So, they long wavelength light. Okay. So, they shine a long wavelength light on shine a long wavelength light on shine a long wavelength light on people's backs and they do the glucose people's backs and they do the glucose people's backs and they do the glucose tolerance test and and they observe a tolerance test and and they observe a tolerance test and and they observe a more than 25% reduction in the peak and more than 25% reduction in the peak and more than 25% reduction in the peak and they also look at the rate of rise of they also look at the rate of rise of they also look at the rate of rise of blood glucose. It's buffering blood blood glucose. It's buffering blood blood glucose. It's buffering blood glucose rise which we know is a good glucose rise which we know is a good glucose rise which we know is a good thing. thing. thing. >> Just to summarize, they shine red light >> Just to summarize, they shine red light >> Just to summarize, they shine red light on someone's back while they have a on someone's back while they have a on someone's back while they have a glucose shot and their glucose spike is glucose shot and their glucose spike is glucose shot and their glucose spike is lower. lower. lower. >> That's right. And you can do this onto >> That's right. And you can do this onto >> That's right. And you can do this onto bare skin or you can do it through a bare skin or you can do it through a bare skin or you can do it through a t-shirt. Turns out that these people's t-shirt. Turns out that these people's t-shirt. Turns out that these people's metabolism rose significantly. Why? How?

metabolism rose significantly. Why? How? metabolism rose significantly. Why? How? Well, long wavelength light can actually Well, long wavelength light can actually Well, long wavelength light can actually go into and through your body. It can it go into and through your body. It can it go into and through your body. It can it gets absorbed and it can go about 8 gets absorbed and it can go about 8 gets absorbed and it can go about 8 centimeters into the body. Red light centimeters into the body. Red light centimeters into the body. Red light wavelength light of infrared can pass wavelength light of infrared can pass wavelength light of infrared can pass all the way through the body. They show all the way through the body. They show all the way through the body. They show that beautifully in this study. So that beautifully in this study. So that beautifully in this study. So that's not good. No, it's fantastic that's not good. No, it's fantastic that's not good. No, it's fantastic because along the way it makes because along the way it makes because along the way it makes confirmational changes in the way that confirmational changes in the way that confirmational changes in the way that your mitochondria handle the electrons. your mitochondria handle the electrons. your mitochondria handle the electrons. Basically this long wavelength infrared Basically this long wavelength infrared Basically this long wavelength infrared light that comes from the sun. It's the light that comes from the sun. It's the light that comes from the sun. It's the heat that you feel from the sun or from heat that you feel from the sun or from heat that you feel from the sun or from a long wavelength light device allows is a long wavelength light device allows is a long wavelength light device allows is so amazing. It actually allows your so amazing. It actually allows your so amazing. It actually allows your mitochondria to to function more mitochondria to to function more mitochondria to to function more effectively, more efficiently. Now, it's effectively, more efficiently. Now, it's effectively, more efficiently. Now, it's not to say that short wavelength light, not to say that short wavelength light, not to say that short wavelength light, blues and greens and ultraviolet light blues and greens and ultraviolet light blues and greens and ultraviolet light are bad. We need ultraviolet light. We are bad. We need ultraviolet light. We are bad. We need ultraviolet light. We need it on our skin to make vitamin D. need it on our skin to make vitamin D. need it on our skin to make vitamin D. What you want is full spectrum balanced What you want is full spectrum balanced What you want is full spectrum balanced light, but not so much UV that you get a light, but not so much UV that you get a light, but not so much UV that you get a sunburn. And you don't want a lot of sunburn. And you don't want a lot of sunburn. And you don't want a lot of shortwavelength light in the absence of shortwavelength light in the absence of shortwavelength light in the absence of long wavelength light. Best way to do long wavelength light. Best way to do long wavelength light. Best way to do that, sunlight in the early and later that, sunlight in the early and later that, sunlight in the early and later part of the day because the UV index is part of the day because the UV index is part of the day because the UV index is low. You're getting the full spectrum.

low. You're getting the full spectrum. low. You're getting the full spectrum. Indoor LED lights like this, which we Indoor LED lights like this, which we Indoor LED lights like this, which we all spend a lot of time under. There's all spend a lot of time under. There's all spend a lot of time under. There's now evidence from from Glen Jeffy's lab now evidence from from Glen Jeffy's lab now evidence from from Glen Jeffy's lab and others that it actually may damage and others that it actually may damage and others that it actually may damage the mitochondria. We talked about the mitochondria. We talked about the mitochondria. We talked about melatonin coming coming from the pineal melatonin coming coming from the pineal melatonin coming coming from the pineal gland that makes you sleepy at night. gland that makes you sleepy at night. gland that makes you sleepy at night. You also have melatonin in most all of You also have melatonin in most all of You also have melatonin in most all of the cells of your body. And there it the cells of your body. And there it the cells of your body. And there it doesn't make you sleepy. serves as an doesn't make you sleepy. serves as an doesn't make you sleepy. serves as an antioxidant but it's sort of captured antioxidant but it's sort of captured antioxidant but it's sort of captured and the way to liberate it is through and the way to liberate it is through and the way to liberate it is through long wavelength light. So you have a long wavelength light. So you have a long wavelength light. So you have a protective mechanism that's kicked on protective mechanism that's kicked on protective mechanism that's kicked on with long wavelength light that protects with long wavelength light that protects with long wavelength light that protects you protects you against the oxidative you protects you against the oxidative you protects you against the oxidative stress and damage to cells stress and damage to cells stress and damage to cells >> and this has many many positive effects. >> and this has many many positive effects. >> and this has many many positive effects. So Glenn's lab has done experiments So Glenn's lab has done experiments So Glenn's lab has done experiments where they literally take in a light where they literally take in a light where they literally take in a light like this and they have people look at like this and they have people look at like this and they have people look at it like this for one to three minutes a it like this for one to three minutes a it like this for one to three minutes a couple times a week. They look at people couple times a week. They look at people couple times a week. They look at people different ages, different eye different ages, different eye different ages, different eye conditions. He's a serious vision conditions. He's a serious vision conditions. He's a serious vision scientist, right? He's not he's not a scientist, right? He's not he's not a scientist, right? He's not he's not a biohacker. He's not he's has no interest biohacker. He's not he's has no interest biohacker. He's not he's has no interest in commercial products actually, in commercial products actually, in commercial products actually, although sometimes I wish he did. People although sometimes I wish he did. People although sometimes I wish he did. People over 40 who experience age related over 40 who experience age related over 40 who experience age related vision loss, we all do a little bit, vision loss, we all do a little bit, vision loss, we all do a little bit, experience improvements in vision when experience improvements in vision when experience improvements in vision when they do this simple thing. And why would they do this simple thing. And why would they do this simple thing. And why would that be? Well, it turns out that your that be? Well, it turns out that your that be? Well, it turns out that your photo receptors, which absorb light and photo receptors, which absorb light and photo receptors, which absorb light and convert it into electrical signals that convert it into electrical signals that convert it into electrical signals that allow you to see, are the most allow you to see, are the most allow you to see, are the most mitochondrial rich and metabolically mitochondrial rich and metabolically mitochondrial rich and metabolically active cells in your entire body. Now, active cells in your entire body. Now, active cells in your entire body. Now, biologists love to play this game where biologists love to play this game where biologists love to play this game where they go, "Your tongue is the most they go, "Your tongue is the most they go, "Your tongue is the most metabolically active." Then they go, metabolically active." Then they go, metabolically active." Then they go, "No, you're you." Everyone makes a claim "No, you're you." Everyone makes a claim "No, you're you." Everyone makes a claim on this. The photo receptors, my on this. The photo receptors, my on this. The photo receptors, my friends, are the most metabolically friends, are the most metabolically friends, are the most metabolically active cells in your entire body. So, active cells in your entire body. So, active cells in your entire body. So, they have a ton of mitochondria, and

they have a ton of mitochondria, and they have a ton of mitochondria, and they need to protect themselves against they need to protect themselves against they need to protect themselves against the oxidative damage that comes with the oxidative damage that comes with the oxidative damage that comes with generating a bunch of downstream generating a bunch of downstream generating a bunch of downstream products from ATP. So, long wavelength products from ATP. So, long wavelength products from ATP. So, long wavelength light is what protects us in this. So light is what protects us in this. So light is what protects us in this. So you can see significant improvements in you can see significant improvements in you can see significant improvements in vision for people that view long vision for people that view long vision for people that view long wavelength light couple times a week. wavelength light couple times a week. wavelength light couple times a week. But only in people older than 40. And But only in people older than 40. And But only in people older than 40. And get this, only in people that do that in get this, only in people that do that in get this, only in people that do that in the first 3 hours of their day. the first 3 hours of their day. the first 3 hours of their day. >> What? >> What? >> What? >> Yes. Your eyes and your body and brain >> Yes. Your eyes and your body and brain >> Yes. Your eyes and your body and brain are not the same at this first third of are not the same at this first third of are not the same at this first third of your day versus this middle third of your day versus this middle third of your day versus this middle third of your day versus the last third of your your day versus the last third of your your day versus the last third of your day and at night. They're not. Your day and at night. They're not. Your day and at night. They're not. Your sensitivity to bright light causing bad sensitivity to bright light causing bad sensitivity to bright light causing bad effects on you after sundown increases. effects on you after sundown increases. effects on you after sundown increases. Not immediately, but it increases Not immediately, but it increases Not immediately, but it increases gradually. Your need for bright light in gradually. Your need for bright light in gradually. Your need for bright light in your eyes in the early part of the of your eyes in the early part of the of your eyes in the early part of the of the day is immense. You need this. You the day is immense. You need this. You the day is immense. You need this. You you want this. And if you miss a day, you want this. And if you miss a day, you want this. And if you miss a day, get out the next day and view some more get out the next day and view some more get out the next day and view some more light. You asked, will light to other light. You asked, will light to other light. You asked, will light to other parts of the body work? Not for setting parts of the body work? Not for setting parts of the body work? Not for setting this system in motion, but it's a great this system in motion, but it's a great this system in motion, but it's a great idea to get out two to three times per idea to get out two to three times per idea to get out two to three times per week when the UV index is low. you can week when the UV index is low. you can week when the UV index is low. you can just look on your phone what's the UV just look on your phone what's the UV just look on your phone what's the UV index and in general be the early or the index and in general be the early or the index and in general be the early or the or the later half of your day when the or the later half of your day when the or the later half of your day when the UV index is lower and to get out and get UV index is lower and to get out and get UV index is lower and to get out and get some light onto your skin. You don't some light onto your skin. You don't some light onto your skin. You don't have to be naked or in a swimsuit. Great have to be naked or in a swimsuit. Great have to be naked or in a swimsuit. Great if you are and that's appropriate, but if you are and that's appropriate, but if you are and that's appropriate, but you can also just wear a t-shirt because you can also just wear a t-shirt because you can also just wear a t-shirt because the long wavelength light will go all the long wavelength light will go all the long wavelength light will go all the way through. So Glenn Jeffrey and the way through. So Glenn Jeffrey and the way through. So Glenn Jeffrey and Robert Roger Schwelt, he's a physician Robert Roger Schwelt, he's a physician Robert Roger Schwelt, he's a physician who talks about the immense benefits of who talks about the immense benefits of who talks about the immense benefits of getting sunlight onto the skin for getting sunlight onto the skin for getting sunlight onto the skin for getting over disease for state for

getting over disease for state for getting over disease for state for enhancing immune system function and on enhancing immune system function and on enhancing immune system function and on and on. and on. and on. >> Can you because there's going to be a >> Can you because there's going to be a >> Can you because there's going to be a lot of people right now that are going lot of people right now that are going lot of people right now that are going to go buy a red light lamp. to go buy a red light lamp. to go buy a red light lamp. >> Not necessary. >> Not necessary. >> Not necessary. >> Not necessary. >> Not necessary. >> Not necessary. >> No. Sunlight. Pink Floyd. Pink Floyd >> No. Sunlight. Pink Floyd. Pink Floyd >> No. Sunlight. Pink Floyd. Pink Floyd album. album. album. >> Pass sunlight through a prism. It bends >> Pass sunlight through a prism. It bends >> Pass sunlight through a prism. It bends the light and you see the rainbow. Red, the light and you see the rainbow. Red, the light and you see the rainbow. Red, orange, yellow, green, blue, indigo, orange, yellow, green, blue, indigo, orange, yellow, green, blue, indigo, violet. But also in that sunlight is violet. But also in that sunlight is violet. But also in that sunlight is ultraviolet light, some UVB exposure ultraviolet light, some UVB exposure ultraviolet light, some UVB exposure each day to the skin, increases each day to the skin, increases each day to the skin, increases testosterone and estrogen in both women testosterone and estrogen in both women testosterone and estrogen in both women and men and is important for libido. It and men and is important for libido. It and men and is important for libido. It actually reinforces romantic actually reinforces romantic actually reinforces romantic relationships for reasons other than uh relationships for reasons other than uh relationships for reasons other than uh sexual interactions, um attractiveness, sexual interactions, um attractiveness, sexual interactions, um attractiveness, etc. Strong effects. So sunlight has it etc. Strong effects. So sunlight has it etc. Strong effects. So sunlight has it all. What you don't want is to go all. What you don't want is to go all. What you don't want is to go outside when there's so much UV that you outside when there's so much UV that you outside when there's so much UV that you get a sunburn. And you don't want to get a sunburn. And you don't want to get a sunburn. And you don't want to think that, you know, red light's the think that, you know, red light's the think that, you know, red light's the only light you need. You want that only light you need. You want that only light you need. You want that warmth from from the sun. And it gets warmth from from the sun. And it gets warmth from from the sun. And it gets better because and notice I'm I'm sort better because and notice I'm I'm sort better because and notice I'm I'm sort of like it gets better like a salesman. of like it gets better like a salesman. of like it gets better like a salesman. I'm selling nature. Okay, I'm telling I'm selling nature. Okay, I'm telling I'm selling nature. Okay, I'm telling you when you go outside and there's a you when you go outside and there's a you when you go outside and there's a lot of greenery. Greenery reflects long lot of greenery. Greenery reflects long lot of greenery. Greenery reflects long wavelength red and infrared light. Throw wavelength red and infrared light. Throw wavelength red and infrared light. Throw on some infrared goggles and you're not on some infrared goggles and you're not on some infrared goggles and you're not going to do this, but you look and they going to do this, but you look and they going to do this, but you look and they all that stuff would be glowing white in all that stuff would be glowing white in all that stuff would be glowing white in those goggles. Greenery reflects down those goggles. Greenery reflects down those goggles. Greenery reflects down infrared light. How do you know it infrared light. How do you know it infrared light. How do you know it reflects light? I'm stealing Roger's reflects light? I'm stealing Roger's reflects light? I'm stealing Roger's words as I say this, but where's the words as I say this, but where's the words as I say this, but where's the coolest place to be on a hot day? Under coolest place to be on a hot day? Under coolest place to be on a hot day? Under a tree. Why is that? Because it's a tree. Why is that? Because it's a tree. Why is that? Because it's reflecting the heat, the infrared light.

reflecting the heat, the infrared light. reflecting the heat, the infrared light. But when you're out in greenery, you're But when you're out in greenery, you're But when you're out in greenery, you're getting all that long wavelength light, getting all that long wavelength light, getting all that long wavelength light, and it bounces around and it goes and it bounces around and it goes and it bounces around and it goes through you. So, get out into nature, through you. So, get out into nature, through you. So, get out into nature, walk outside. If you work and live in a walk outside. If you work and live in a walk outside. If you work and live in a city, get outside, take off a brimmed city, get outside, take off a brimmed city, get outside, take off a brimmed hat because you do want the the sun hat because you do want the the sun hat because you do want the the sun getting down onto your onto your face. getting down onto your onto your face. getting down onto your onto your face. People are so terrified about People are so terrified about People are so terrified about accelerating aging based on UV, but accelerating aging based on UV, but accelerating aging based on UV, but we're not talking about baking yourself we're not talking about baking yourself we're not talking about baking yourself in UV light all day. The the health in UV light all day. The the health in UV light all day. The the health benefits of this are immense. There's a benefits of this are immense. There's a benefits of this are immense. There's a Swedish study that actually showed that Swedish study that actually showed that Swedish study that actually showed that the more sunlight people got, the longer the more sunlight people got, the longer the more sunlight people got, the longer they lived, in fact, smokers who got a they lived, in fact, smokers who got a they lived, in fact, smokers who got a lot of sunlight, this isn't my favorite lot of sunlight, this isn't my favorite lot of sunlight, this isn't my favorite study, but um but we have to admit it's study, but um but we have to admit it's study, but um but we have to admit it's there, lived longers than non-smokers there, lived longers than non-smokers there, lived longers than non-smokers who didn't get enough sunlight. There who didn't get enough sunlight. There who didn't get enough sunlight. There and there are other things too like and there are other things too like and there are other things too like exercise, etc., but don't smoke, but get exercise, etc., but don't smoke, but get exercise, etc., but don't smoke, but get sunlight. There'll be a lot of night sunlight. There'll be a lot of night sunlight. There'll be a lot of night shift workers listening. shift workers listening. shift workers listening. >> I have a section specifically for night >> I have a section specifically for night >> I have a section specifically for night shift workers because shift workers because shift workers because here are the two scariest things. Night here are the two scariest things. Night here are the two scariest things. Night shift workers shift workers shift workers live shorter lives. Cancer rates go up. live shorter lives. Cancer rates go up. live shorter lives. Cancer rates go up. They're metabolically unhealthy. And They're metabolically unhealthy. And They're metabolically unhealthy. And it's very hard to mitigate. But I it's very hard to mitigate. But I it's very hard to mitigate. But I provide some tools specifically for provide some tools specifically for provide some tools specifically for night shift workers and for jet lag, by night shift workers and for jet lag, by night shift workers and for jet lag, by the way, because people travel. Here's the way, because people travel. Here's the way, because people travel. Here's the really scary thing. you and I the really scary thing. you and I the really scary thing. you and I qualify as night shift workers because qualify as night shift workers because qualify as night shift workers because the studies on night shift work, barring the studies on night shift work, barring the studies on night shift work, barring some of the more extreme ones, was most some of the more extreme ones, was most some of the more extreme ones, was most of them were on how many people after of them were on how many people after of them were on how many people after 6:00 p.m., right, are on devices getting 6:00 p.m., right, are on devices getting 6:00 p.m., right, are on devices getting artificial LED exposure or doing artificial LED exposure or doing artificial LED exposure or doing activities besides eating and activities besides eating and activities besides eating and socializing with their family or in bed.

socializing with their family or in bed. socializing with their family or in bed. If you work at night at home, you're If you work at night at home, you're If you work at night at home, you're still a night shift worker. You don't still a night shift worker. You don't still a night shift worker. You don't have to work all night to be a night have to work all night to be a night have to work all night to be a night shift worker. So, we have a generation shift worker. So, we have a generation shift worker. So, we have a generation of kids that are metabolically sick. And of kids that are metabolically sick. And of kids that are metabolically sick. And I don't like to be one of these like I don't like to be one of these like I don't like to be one of these like fearmonger people, but here's the cool fearmonger people, but here's the cool fearmonger people, but here's the cool thing. I'm going to skip because we're thing. I'm going to skip because we're thing. I'm going to skip because we're on to this. I'm going to skip to number on to this. I'm going to skip to number on to this. I'm going to skip to number six. six. six. >> Okay. >> Okay. >> Okay. >> Okay. As the sun is going down, you >> Okay. As the sun is going down, you >> Okay. As the sun is going down, you don't have to watch the sunset. That don't have to watch the sunset. That don't have to watch the sunset. That would be cool to watch the sun. Everyone would be cool to watch the sun. Everyone would be cool to watch the sun. Everyone loves sunsets. loves sunsets. loves sunsets. >> But try and get some daylight in your >> But try and get some daylight in your >> But try and get some daylight in your eyes in the late afternoon or evening. eyes in the late afternoon or evening. eyes in the late afternoon or evening. If you're going to be working indoors If you're going to be working indoors If you're going to be working indoors from like after lunch until nightfall, from like after lunch until nightfall, from like after lunch until nightfall, try and get near a window. Do your best. try and get near a window. Do your best. try and get near a window. Do your best. Go out on a balcony, take a quick walk Go out on a balcony, take a quick walk Go out on a balcony, take a quick walk around the building, do what you can to around the building, do what you can to around the building, do what you can to get some sunlight in your eyes without get some sunlight in your eyes without get some sunlight in your eyes without sunglasses. When you get some sunlight sunglasses. When you get some sunlight sunglasses. When you get some sunlight in your eyes in the late part of your in your eyes in the late part of your in your eyes in the late part of your day, let's just say in the last third of day, let's just say in the last third of day, let's just say in the last third of your day, and the clock times don't your day, and the clock times don't your day, and the clock times don't matter here cuz we all get up and go to matter here cuz we all get up and go to matter here cuz we all get up and go to sleep at different times. You buffer sleep at different times. You buffer sleep at different times. You buffer those cells in your eye against the those cells in your eye against the those cells in your eye against the negative effects of artificial light at negative effects of artificial light at negative effects of artificial light at night. This is your Netflix o night. This is your Netflix o night. This is your Netflix o inoculation, as I call it. Like you can inoculation, as I call it. Like you can inoculation, as I call it. Like you can be on your computer at 9 or 10 at night be on your computer at 9 or 10 at night be on your computer at 9 or 10 at night without it damaging your melatonin without it damaging your melatonin without it damaging your melatonin levels quite as much, without it levels quite as much, without it levels quite as much, without it disrupting your blood glucose levels and disrupting your blood glucose levels and disrupting your blood glucose levels and your sleep if you get some bright light your sleep if you get some bright light your sleep if you get some bright light in your eyes in the later part of your in your eyes in the later part of your in your eyes in the later part of your day. But there's one population of day. But there's one population of day. But there's one population of people for whom this doesn't work and it people for whom this doesn't work and it people for whom this doesn't work and it seems to be adolescence. You can't seems to be adolescence. You can't seems to be adolescence. You can't buffer them against the negative effects buffer them against the negative effects buffer them against the negative effects of screen light at night. What happens of screen light at night. What happens of screen light at night. What happens if you use screen light at night? You if you use screen light at night? You if you use screen light at night? You get big bumps in cortisol and people get big bumps in cortisol and people get big bumps in cortisol and people say, "Well, I can fall asleep just fine say, "Well, I can fall asleep just fine say, "Well, I can fall asleep just fine after being on my iPad or screen." True,

after being on my iPad or screen." True, after being on my iPad or screen." True, some people don't have as much of a some people don't have as much of a some people don't have as much of a negative effect from blue light at negative effect from blue light at negative effect from blue light at night, but the blood glucose effects and night, but the blood glucose effects and night, but the blood glucose effects and the next morning cortisol effects are the next morning cortisol effects are the next morning cortisol effects are the problem. Remember I said high the problem. Remember I said high the problem. Remember I said high cortisol sets you up for low cortisol. cortisol sets you up for low cortisol. cortisol sets you up for low cortisol. >> Yeah. >> Yeah. >> Yeah. >> Low cortisol sets you up for high >> Low cortisol sets you up for high >> Low cortisol sets you up for high cortisol. So you've got a population of cortisol. So you've got a population of cortisol. So you've got a population of people, kids who have their cortisol is people, kids who have their cortisol is people, kids who have their cortisol is slightly but significantly higher in the slightly but significantly higher in the slightly but significantly higher in the evening and at night because they're on evening and at night because they're on evening and at night because they're on devices and the next morning their devices and the next morning their devices and the next morning their cortisol levels are struggling to get cortisol levels are struggling to get cortisol levels are struggling to get up. M up. M up. M >> you know this is a tough one because >> you know this is a tough one because >> you know this is a tough one because teens socialize that way and you don't teens socialize that way and you don't teens socialize that way and you don't want to take their phones away and they want to take their phones away and they want to take their phones away and they cling to their iPads like you know like cling to their iPads like you know like cling to their iPads like you know like my new bulldog strummer clings to a chew my new bulldog strummer clings to a chew my new bulldog strummer clings to a chew toy you know it's like you can take it toy you know it's like you can take it toy you know it's like you can take it away from them but like they hate you away from them but like they hate you away from them but like they hate you for it. So I said view daylight cuz you for it. So I said view daylight cuz you for it. So I said view daylight cuz you can't always see the sun but even if can't always see the sun but even if can't always see the sun but even if it's overcast just get out for a few it's overcast just get out for a few it's overcast just get out for a few minutes and take a walk your sleep will minutes and take a walk your sleep will minutes and take a walk your sleep will be better. be better. be better. >> I feel like I'm [clears throat] giving a >> I feel like I'm [clears throat] giving a >> I feel like I'm [clears throat] giving a lecture in class. lecture in class. lecture in class. >> That's amazing. That's what I want. >> That's amazing. That's what I want. >> That's amazing. That's what I want. >> So we said hydrate sunlight. And then >> So we said hydrate sunlight. And then >> So we said hydrate sunlight. And then number three, I know everyone's heard number three, I know everyone's heard number three, I know everyone's heard it, but if you can exercise in the first it, but if you can exercise in the first it, but if you can exercise in the first 3 to four hours of your day, you could 3 to four hours of your day, you could 3 to four hours of your day, you could do it in the afternoon without problem, do it in the afternoon without problem, do it in the afternoon without problem, but there's a huge advantage to doing but there's a huge advantage to doing but there's a huge advantage to doing cardiovascular resistance training in cardiovascular resistance training in cardiovascular resistance training in the first 3 hours of your day.

the first 3 hours of your day. the first 3 hours of your day. >> Cardiovascular or resistance training. >> Cardiovascular or resistance training. >> Cardiovascular or resistance training. >> Yeah. And in the book, I devote an >> Yeah. And in the book, I devote an >> Yeah. And in the book, I devote an entire chapter, chapter 2, to exercise. entire chapter, chapter 2, to exercise. entire chapter, chapter 2, to exercise. And I explain what I think personally is And I explain what I think personally is And I explain what I think personally is the best way to structure an exercise the best way to structure an exercise the best way to structure an exercise program for somebody who doesn't want to program for somebody who doesn't want to program for somebody who doesn't want to be the most jacked, but wants muscle and be the most jacked, but wants muscle and be the most jacked, but wants muscle and definition and strength. somebody that definition and strength. somebody that definition and strength. somebody that doesn't need to run a marathon for a doesn't need to run a marathon for a doesn't need to run a marathon for a record time, but wants endurance. record time, but wants endurance. record time, but wants endurance. Somebody who wants to be able to sprint Somebody who wants to be able to sprint Somebody who wants to be able to sprint reasonably fast and has middle distance reasonably fast and has middle distance reasonably fast and has middle distance ability, too. And it's basically ability, too. And it's basically ability, too. And it's basically structured. You either lift or do cardio structured. You either lift or do cardio structured. You either lift or do cardio on alternating days, three days total of on alternating days, three days total of on alternating days, three days total of lifting. Warm up reasonably low volume lifting. Warm up reasonably low volume lifting. Warm up reasonably low volume of work sets, two to three work sets per of work sets, two to three work sets per of work sets, two to three work sets per exercise, emphasizing compound exercise, emphasizing compound exercise, emphasizing compound movements. So, not a like a preacher movements. So, not a like a preacher movements. So, not a like a preacher curl or a tricep kickback. Those are curl or a tricep kickback. Those are curl or a tricep kickback. Those are fine, but you're going to get a lot more fine, but you're going to get a lot more fine, but you're going to get a lot more bang for your buck if you're doing bang for your buck if you're doing bang for your buck if you're doing pull-ups, rows, dips, pull-ups, rows, dips, pull-ups, rows, dips, >> multiple muscles at once, >> multiple muscles at once, >> multiple muscles at once, >> multiple joints moving at once as >> multiple joints moving at once as >> multiple joints moving at once as compound. Um, some hip hinge movement. compound. Um, some hip hinge movement. compound. Um, some hip hinge movement. So, could be squat, hack squat, some So, could be squat, hack squat, some So, could be squat, hack squat, some deadlifts, and I talk about how to get deadlifts, and I talk about how to get deadlifts, and I talk about how to get specific aesthetic effects in there, specific aesthetic effects in there, specific aesthetic effects in there, too. I mean, I'm by no means an exercise too. I mean, I'm by no means an exercise too. I mean, I'm by no means an exercise physiologist, but I've been resistance physiologist, but I've been resistance physiologist, but I've been resistance training since I was 16. I'm I'm now 50.

training since I was 16. I'm I'm now 50. training since I was 16. I'm I'm now 50. I'll be 51 in a month, so I feel great. I'll be 51 in a month, so I feel great. I'll be 51 in a month, so I feel great. cardio at the start if you're doing cardio at the start if you're doing cardio at the start if you're doing resistance training or not at all. resistance training or not at all. resistance training or not at all. >> I warm up for 5 minutes of cardio and >> I warm up for 5 minutes of cardio and >> I warm up for 5 minutes of cardio and then resistance train, but I do the then resistance train, but I do the then resistance train, but I do the cardio on alternate days. Three days cardio on alternate days. Three days cardio on alternate days. Three days total of cardio. One day of cardio is total of cardio. One day of cardio is total of cardio. One day of cardio is long and slow for about an hour. One is long and slow for about an hour. One is long and slow for about an hour. One is about 30 minutes at moderate intensity. about 30 minutes at moderate intensity. about 30 minutes at moderate intensity. One is a short one like I did this One is a short one like I did this One is a short one like I did this morning. Jumped on the air bike, pedal morning. Jumped on the air bike, pedal morning. Jumped on the air bike, pedal easy for a minute, then go all out for easy for a minute, then go all out for easy for a minute, then go all out for 30 seconds, easy for 10, 30, 10, 30, 10, 30 seconds, easy for 10, 30, 10, 30, 10, 30 seconds, easy for 10, 30, 10, 30, 10, 30, 10, and then you're off the bike. 30, 10, and then you're off the bike. 30, 10, and then you're off the bike. Basically max heart rate training. Yeah. Basically max heart rate training. Yeah. Basically max heart rate training. Yeah. >> And the day after leg day, if you do >> And the day after leg day, if you do >> And the day after leg day, if you do your legs right, take a rest day. your legs right, take a rest day. your legs right, take a rest day. >> Yeah. But the here's the interesting >> Yeah. But the here's the interesting >> Yeah. But the here's the interesting thing about exercise. You notice I thing about exercise. You notice I thing about exercise. You notice I didn't say deliberate cold exposure. didn't say deliberate cold exposure. didn't say deliberate cold exposure. >> You [clears throat] want to blow some >> You [clears throat] want to blow some >> You [clears throat] want to blow some minds? I will go toe-to-toe with anybody minds? I will go toe-to-toe with anybody minds? I will go toe-to-toe with anybody on the internet or off the internet. on the internet or off the internet. on the internet or off the internet. Deliberate cold exposure does not raise Deliberate cold exposure does not raise Deliberate cold exposure does not raise cortisol. cortisol. cortisol. This much. It's amazing to me that the This much. It's amazing to me that the This much. It's amazing to me that the same people that are suggesting moderate same people that are suggesting moderate same people that are suggesting moderate to high-intensity exercise are saying to high-intensity exercise are saying to high-intensity exercise are saying that deliberate cold exposure raises that deliberate cold exposure raises that deliberate cold exposure raises cortisol. is simply not true. Not true cortisol. is simply not true. Not true cortisol. is simply not true. Not true for women cuz a lot of people said, "Is for women cuz a lot of people said, "Is for women cuz a lot of people said, "Is your book going to be for women and your book going to be for women and your book going to be for women and men?" I distinguish between data when men?" I distinguish between data when men?" I distinguish between data when there are data showing that it's there are data showing that it's there are data showing that it's different for women and men. I different for women and men. I different for women and men. I acknowledge when there's no data in acknowledge when there's no data in acknowledge when there's no data in women and the data are very clear in women and the data are very clear in women and the data are very clear in women and men, trivial increases in women and men, trivial increases in women and men, trivial increases in cortisol, magnificent huge increases in cortisol, magnificent huge increases in cortisol, magnificent huge increases in adrenaline, norepinephrine, and dopamine adrenaline, norepinephrine, and dopamine adrenaline, norepinephrine, and dopamine from deliberate cold exposure. And that from deliberate cold exposure. And that from deliberate cold exposure. And that those so so-called catakolamines are those so so-called catakolamines are those so so-called catakolamines are great to have rolling into your day.

great to have rolling into your day. great to have rolling into your day. They're the things of alertness and They're the things of alertness and They're the things of alertness and focus. The appropriate stressor for focus. The appropriate stressor for focus. The appropriate stressor for cortisol, appropriate meaning the one cortisol, appropriate meaning the one cortisol, appropriate meaning the one that you want, is a psychological that you want, is a psychological that you want, is a psychological stressor. We know that. stressor. We know that. stressor. We know that. >> Working out with weights for 45 minutes, >> Working out with weights for 45 minutes, >> Working out with weights for 45 minutes, taking your sets near to failure, going taking your sets near to failure, going taking your sets near to failure, going for a run for 30 minutes. So, the point for a run for 30 minutes. So, the point for a run for 30 minutes. So, the point being, if you do this exercise in the being, if you do this exercise in the being, if you do this exercise in the first three hours of your day, you're first three hours of your day, you're first three hours of your day, you're getting a big inflection in cortisol. getting a big inflection in cortisol. getting a big inflection in cortisol. Again, this is what you want. Now, some Again, this is what you want. Now, some Again, this is what you want. Now, some people can't exercise first thing in the people can't exercise first thing in the people can't exercise first thing in the day. They either don't want to or they day. They either don't want to or they day. They either don't want to or they can't by way of schedule. And if you go can't by way of schedule. And if you go can't by way of schedule. And if you go into exercise in the later part of your into exercise in the later part of your into exercise in the later part of your day, that's fine. Your cortisol will day, that's fine. Your cortisol will day, that's fine. Your cortisol will come back down. You can do some long come back down. You can do some long come back down. You can do some long exhale breathing to slow your heart exhale breathing to slow your heart exhale breathing to slow your heart rate. Andy Galpin talks about that. Take rate. Andy Galpin talks about that. Take rate. Andy Galpin talks about that. Take a hot shower, which paradoxically lowers a hot shower, which paradoxically lowers a hot shower, which paradoxically lowers your core body temperature. And then your core body temperature. And then your core body temperature. And then helps you sleep. When you heat up the helps you sleep. When you heat up the helps you sleep. When you heat up the surface of your body, surface of your body, surface of your body, >> you have a thermostat in your brain >> you have a thermostat in your brain >> you have a thermostat in your brain called the medial preoptic area, and it called the medial preoptic area, and it called the medial preoptic area, and it goes, "Oh, the surface of my body is goes, "Oh, the surface of my body is goes, "Oh, the surface of my body is warm. I should probably cool my core warm. I should probably cool my core warm. I should probably cool my core body temperature down." And you fall body temperature down." And you fall body temperature down." And you fall asleep better. You know, this is like asleep better. You know, this is like asleep better. You know, this is like the the putting socks on effect or the the the putting socks on effect or the the the putting socks on effect or the hot bath effect, right? I assume a hot bath effect, right? I assume a hot bath effect, right? I assume a massage or something like that also.

massage or something like that also. massage or something like that also. >> Great. You have access to that in the >> Great. You have access to that in the >> Great. You have access to that in the last hour of your day. Like uh we need last hour of your day. Like uh we need last hour of your day. Like uh we need to learn more about your life. to learn more about your life. to learn more about your life. [laughter] [laughter] [laughter] >> My fiance used to be a masseuse for many >> My fiance used to be a masseuse for many >> My fiance used to be a masseuse for many years. So she years. So she years. So she >> awesome. >> awesome. >> awesome. >> So when you exercise for a few days >> So when you exercise for a few days >> So when you exercise for a few days early in the first three hours of your early in the first three hours of your early in the first three hours of your day, let's say you do that two times. day, let's say you do that two times. day, let's say you do that two times. The next morning you wake up feeling a The next morning you wake up feeling a The next morning you wake up feeling a little bit more willing to exercise. Did little bit more willing to exercise. Did little bit more willing to exercise. Did your willpower change? Well, in some your willpower change? Well, in some your willpower change? Well, in some sense, yes. But what happened was your sense, yes. But what happened was your sense, yes. But what happened was your cortisol entrainment mechanisms changed. cortisol entrainment mechanisms changed. cortisol entrainment mechanisms changed. Your superc kaismatic nucleus all day is Your superc kaismatic nucleus all day is Your superc kaismatic nucleus all day is clocking what you're doing. Let's say clocking what you're doing. Let's say clocking what you're doing. Let's say you eat like 9, 12, snack at 3 and 6:30. you eat like 9, 12, snack at 3 and 6:30. you eat like 9, 12, snack at 3 and 6:30. You have a food anticipatory signal. You You have a food anticipatory signal. You You have a food anticipatory signal. You have ghrein is secreted makes you have ghrein is secreted makes you have ghrein is secreted makes you hungry. We are clocks and the hungry. We are clocks and the hungry. We are clocks and the synchronization of those clocks is very synchronization of those clocks is very synchronization of those clocks is very very important. When you exercise at very important. When you exercise at very important. When you exercise at roughly the same time of day, early in roughly the same time of day, early in roughly the same time of day, early in the day, you will have more energy to the day, you will have more energy to the day, you will have more energy to exercise in the first 15 minutes before exercise in the first 15 minutes before exercise in the first 15 minutes before that. You'll notice you kind of start that. You'll notice you kind of start that. You'll notice you kind of start stirring around. Yes, part of it is stirring around. Yes, part of it is stirring around. Yes, part of it is cognitive, but a lot of it actually is cognitive, but a lot of it actually is cognitive, but a lot of it actually is your brain is anticipating your brain is anticipating your brain is anticipating exercises coming. Oh, cool. That's why I exercises coming. Oh, cool. That's why I exercises coming. Oh, cool. That's why I I teach neuro anatomy, so this is fun.

I teach neuro anatomy, so this is fun. I teach neuro anatomy, so this is fun. >> I have a a brain here in front of me. It >> I have a a brain here in front of me. It >> I have a a brain here in front of me. It does open up in case you want to open it does open up in case you want to open it does open up in case you want to open it up. But you just reminded me of up. But you just reminded me of up. But you just reminded me of something. something. something. >> You reminded me of something that I saw >> You reminded me of something that I saw >> You reminded me of something that I saw you talk about, which was the anterior you talk about, which was the anterior you talk about, which was the anterior mid-sulate cortex. mid-sulate cortex. mid-sulate cortex. >> And I think you described this as being >> And I think you described this as being >> And I think you described this as being one of the most interesting one of the most interesting one of the most interesting >> discoveries of neuroscience. So >> discoveries of neuroscience. So >> discoveries of neuroscience. So singulate cortex I mean it's not singulate cortex I mean it's not singulate cortex I mean it's not directly exposed here but the anterior directly exposed here but the anterior directly exposed here but the anterior mids singulate cortex would sit mids singulate cortex would sit mids singulate cortex would sit somewhere like there this is an amazing somewhere like there this is an amazing somewhere like there this is an amazing structure right I mean just to remind structure right I mean just to remind structure right I mean just to remind people like when we feel some sort of people like when we feel some sort of people like when we feel some sort of pressure social pressure physical pressure social pressure physical pressure social pressure physical pressure that we hate and we decide I'm pressure that we hate and we decide I'm pressure that we hate and we decide I'm going to lean into this like I'm going going to lean into this like I'm going going to lean into this like I'm going to compete or I'm going to push through to compete or I'm going to push through to compete or I'm going to push through this internal or external resistance this internal or external resistance this internal or external resistance neurons in the anterior midsulate cortex neurons in the anterior midsulate cortex neurons in the anterior midsulate cortex are just firing away and if that area is are just firing away and if that area is are just firing away and if that area is stimulated my colleague Joe Parvevesy at stimulated my colleague Joe Parvevesy at stimulated my colleague Joe Parvevesy at Stanford showed this he's a neurosurgeon Stanford showed this he's a neurosurgeon Stanford showed this he's a neurosurgeon people say I feel like a challenge is people say I feel like a challenge is people say I feel like a challenge is coming on and I'm going to lean into it coming on and I'm going to lean into it coming on and I'm going to lean into it this is the brain area of tenacity this is the brain area of tenacity this is the brain area of tenacity and the amazing thing is it has and the amazing thing is it has and the amazing thing is it has connections all over the brain with connections all over the brain with connections all over the brain with reward systems etc so it's collecting reward systems etc so it's collecting reward systems etc so it's collecting information about when it gets activated information about when it gets activated information about when it gets activated what's going on in the world that makes what's going on in the world that makes what's going on in the world that makes you feel pressure when you feel like you feel pressure when you feel like you feel pressure when you feel like pushing back when you don't but the Best pushing back when you don't but the Best pushing back when you don't but the Best part is it is highly subject to part is it is highly subject to part is it is highly subject to plasticity. People who diet successfully plasticity. People who diet successfully plasticity. People who diet successfully their anterior mids singulate cortex their anterior mids singulate cortex their anterior mids singulate cortex gets bigger and more active. People who gets bigger and more active. People who gets bigger and more active. People who embark on a new exercise program adding embark on a new exercise program adding embark on a new exercise program adding some component of exercise. For me it's

some component of exercise. For me it's some component of exercise. For me it's mobility work because I've got a little mobility work because I've got a little mobility work because I've got a little stiff over the years. I know. So when stiff over the years. I know. So when stiff over the years. I know. So when you do something that you don't want to you do something that you don't want to you do something that you don't want to do, that you don't reflexively do, your do, that you don't reflexively do, your do, that you don't reflexively do, your anterior midsulate cortex gets bigger anterior midsulate cortex gets bigger anterior midsulate cortex gets bigger and more willing to engage in and more willing to engage in and more willing to engage in challenging things going forward. challenging things going forward. challenging things going forward. >> Yeah. So that's the key point, which is >> Yeah. So that's the key point, which is >> Yeah. So that's the key point, which is that sets you up to be able to do more that sets you up to be able to do more that sets you up to be able to do more challenging things in the future. challenging things in the future. challenging things in the future. >> That's right. Why would you do >> That's right. Why would you do >> That's right. Why would you do deliberate cold exposure? I'll tell you deliberate cold exposure? I'll tell you deliberate cold exposure? I'll tell you why. Because your ability to sit calmly why. Because your ability to sit calmly why. Because your ability to sit calmly or even not so calmly when your system or even not so calmly when your system or even not so calmly when your system is flooded with adrenaline and is flooded with adrenaline and is flooded with adrenaline and norepinephrine and to be able to trigger norepinephrine and to be able to trigger norepinephrine and to be able to trigger that with cold water safely like cold that with cold water safely like cold that with cold water safely like cold shower, getting into a cold ice bath, shower, getting into a cold ice bath, shower, getting into a cold ice bath, it's safe as long as it's not so cold. it's safe as long as it's not so cold. it's safe as long as it's not so cold. As long as you're not hyperventilating As long as you're not hyperventilating As long as you're not hyperventilating beforehand on purpose, that carries over beforehand on purpose, that carries over beforehand on purpose, that carries over to your ability to keep your head to your ability to keep your head to your ability to keep your head straight when other things trigger straight when other things trigger straight when other things trigger adrenaline. You don't get 10 stress adrenaline. You don't get 10 stress adrenaline. You don't get 10 stress systems, you get one. And stress looks systems, you get one. And stress looks systems, you get one. And stress looks like your adrenaline goes and it comes like your adrenaline goes and it comes like your adrenaline goes and it comes down slowly. This is a hallmark of down slowly. This is a hallmark of down slowly. This is a hallmark of stress. Cortisol goes up goes down. stress. Cortisol goes up goes down. stress. Cortisol goes up goes down. Right? So the Oh, you are prepared, my Right? So the Oh, you are prepared, my Right? So the Oh, you are prepared, my friend. My goodness, you should be a friend. My goodness, you should be a friend. My goodness, you should be a university professor. You want to teach university professor. You want to teach university professor. You want to teach with me at Stanford? So I came up with a with me at Stanford? So I came up with a with me at Stanford? So I came up with a model for arousal, right? People hear model for arousal, right? People hear model for arousal, right? People hear arousal and they think, "Oh, it's got to arousal and they think, "Oh, it's got to arousal and they think, "Oh, it's got to be romantic arousal." It can be, but be romantic arousal." It can be, but be romantic arousal." It can be, but arousal is really just how alert or arousal is really just how alert or arousal is really just how alert or sleepy you are. So you can be really sleepy you are. So you can be really sleepy you are. So you can be really sleepy, like in a coma, or you can be in sleepy, like in a coma, or you can be in sleepy, like in a coma, or you can be in full-blown panic. Nobody wants that. But full-blown panic. Nobody wants that. But full-blown panic. Nobody wants that. But a seesaw is the right analogy here a seesaw is the right analogy here a seesaw is the right analogy here because we have this thing called the because we have this thing called the because we have this thing called the autonomic nervous system. And the autonomic nervous system. And the autonomic nervous system. And the autonomic nervous system is made up of autonomic nervous system is made up of autonomic nervous system is made up of two parts, parasympathetic and the two parts, parasympathetic and the two parts, parasympathetic and the sympathetic nervous system. They're in

sympathetic nervous system. They're in sympathetic nervous system. They're in different parts of the body. They both different parts of the body. They both different parts of the body. They both connect to most every organ. But in connect to most every organ. But in connect to most every organ. But in general, when you are relaxed, that's general, when you are relaxed, that's general, when you are relaxed, that's what we call the reflection of what we call the reflection of what we call the reflection of parasympathetic tone going up. When parasympathetic tone going up. When parasympathetic tone going up. When you're stressed, it's the reflection of you're stressed, it's the reflection of you're stressed, it's the reflection of sympathetic tone going up. But as you sympathetic tone going up. But as you sympathetic tone going up. But as you get sleepy, your parasympathetic nervous get sleepy, your parasympathetic nervous get sleepy, your parasympathetic nervous system starts to dominate a bit. And as system starts to dominate a bit. And as system starts to dominate a bit. And as you get really sleepy, it dominates more you get really sleepy, it dominates more you get really sleepy, it dominates more when you wake up in the morning. And when you wake up in the morning. And when you wake up in the morning. And then if you do the right things like then if you do the right things like then if you do the right things like hydrate, get sunlight and some exercise, hydrate, get sunlight and some exercise, hydrate, get sunlight and some exercise, well then your cortisol goes up and well then your cortisol goes up and well then your cortisol goes up and you're going to be more alert. The you're going to be more alert. The you're going to be more alert. The ability to navigate stress of all kinds ability to navigate stress of all kinds ability to navigate stress of all kinds depends on your ability to do what I depends on your ability to do what I depends on your ability to do what I call is control the tightness of this call is control the tightness of this call is control the tightness of this hinge. When you train your ability to hinge. When you train your ability to hinge. When you train your ability to think, breathe, stay calm, when your think, breathe, stay calm, when your think, breathe, stay calm, when your system is flooded with adrenaline and system is flooded with adrenaline and system is flooded with adrenaline and that happens later in a way that was that happens later in a way that was that happens later in a way that was nonvoluntary, something happened that nonvoluntary, something happened that nonvoluntary, something happened that you didn't want to happen, your brain you didn't want to happen, your brain you didn't want to happen, your brain immediately flits to the understanding immediately flits to the understanding immediately flits to the understanding of that place and you are able to of that place and you are able to of that place and you are able to maintain thoughtfulness. You can know to maintain thoughtfulness. You can know to maintain thoughtfulness. You can know to not speak. That's often the best thing not speak. That's often the best thing not speak. That's often the best thing you can do. You know to react or not you can do. You know to react or not you can do. You know to react or not react. In fact, when you get into a cold react. In fact, when you get into a cold react. In fact, when you get into a cold plunge, one of the beautiful things plunge, one of the beautiful things plunge, one of the beautiful things about cold is that your prefrontal about cold is that your prefrontal about cold is that your prefrontal cortex that's involved in strategy cortex that's involved in strategy cortex that's involved in strategy setting and making meaning out of what's setting and making meaning out of what's setting and making meaning out of what's going on, its activity is greatly going on, its activity is greatly going on, its activity is greatly suppressed for the first 20 to 30 suppressed for the first 20 to 30 suppressed for the first 20 to 30 seconds. Know this about every stressful seconds. Know this about every stressful seconds. Know this about every stressful circumstance. In the first 20 to 30 circumstance. In the first 20 to 30 circumstance. In the first 20 to 30 seconds, you are brain damaged. You are seconds, you are brain damaged. You are seconds, you are brain damaged. You are brain damaged. You're you are in that

brain damaged. You're you are in that brain damaged. You're you are in that mode of like you could react physically. mode of like you could react physically. mode of like you could react physically. Sometimes that can save your life, but Sometimes that can save your life, but Sometimes that can save your life, but most times you just don't want to do most times you just don't want to do most times you just don't want to do anything. Step out of the way of the anything. Step out of the way of the anything. Step out of the way of the car, get away from the aggressor, car, get away from the aggressor, car, get away from the aggressor, whatever. But most times you're best off whatever. But most times you're best off whatever. But most times you're best off not saying a darn thing. And then your not saying a darn thing. And then your not saying a darn thing. And then your prefrontal cortex slowly starts coming prefrontal cortex slowly starts coming prefrontal cortex slowly starts coming back online. And then you're back again back online. And then you're back again back online. And then you're back again cuz you're ruminating, you know? And cuz you're ruminating, you know? And cuz you're ruminating, you know? And >> this is good relationship advice. >> this is good relationship advice. >> this is good relationship advice. >> Very good relationship advice. >> Very good relationship advice. >> Very good relationship advice. [laughter] I wish I had learned it long [laughter] I wish I had learned it long [laughter] I wish I had learned it long ago. Right. Actually, last night I ago. Right. Actually, last night I ago. Right. Actually, last night I looked on Twitter and I saw something looked on Twitter and I saw something looked on Twitter and I saw something that was both perplexing and a little that was both perplexing and a little that was both perplexing and a little bit upsetting to me. And I went to sleep bit upsetting to me. And I went to sleep bit upsetting to me. And I went to sleep like, I know how to deal with this. Some like, I know how to deal with this. Some like, I know how to deal with this. Some long exhale breathing, which will slow long exhale breathing, which will slow long exhale breathing, which will slow your heart rate. and we'll talk about your heart rate. and we'll talk about your heart rate. and we'll talk about that. But I woke up this morning, turns that. But I woke up this morning, turns that. But I woke up this morning, turns out it was a complete misunderstanding out it was a complete misunderstanding out it was a complete misunderstanding and everything was reversed. But last and everything was reversed. But last and everything was reversed. But last night I thought about sending a text, night I thought about sending a text, night I thought about sending a text, but I thought later at night the but I thought later at night the but I thought later at night the prefrontal cortex is already diminished. prefrontal cortex is already diminished. prefrontal cortex is already diminished. This is why stress feels so much harder This is why stress feels so much harder This is why stress feels so much harder to deal with at night to deal with at night to deal with at night >> and prefrontal cortex. We should >> and prefrontal cortex. We should >> and prefrontal cortex. We should describe that logic and stuff. describe that logic and stuff. describe that logic and stuff. >> So um frontal cortex, so here it's >> So um frontal cortex, so here it's >> So um frontal cortex, so here it's logical. You have the frontal and motor logical. You have the frontal and motor logical. You have the frontal and motor areas here. And your prefrontal cortex areas here. And your prefrontal cortex areas here. And your prefrontal cortex is basically a big patch of real estate is basically a big patch of real estate is basically a big patch of real estate behind your forehead that in humans is behind your forehead that in humans is behind your forehead that in humans is greatly expanded compared to in other greatly expanded compared to in other greatly expanded compared to in other mammals. I don't like calling them mammals. I don't like calling them mammals. I don't like calling them lower, but they have less prefrontal lower, but they have less prefrontal lower, but they have less prefrontal cortex. So, they're more driven by their cortex. So, they're more driven by their cortex. So, they're more driven by their impulses. One of the most incredible impulses. One of the most incredible impulses. One of the most incredible things that every child and adult needs things that every child and adult needs things that every child and adult needs to develop is what's called top- down to develop is what's called top- down to develop is what's called top- down inhibition. You feel an impulse, but you inhibition. You feel an impulse, but you inhibition. You feel an impulse, but you resist the impulse. M resist the impulse. M resist the impulse. M >> in fact the way I've mostly trained my >> in fact the way I've mostly trained my >> in fact the way I've mostly trained my dog strummer because it works is I dog strummer because it works is I dog strummer because it works is I taught him at 9 weeks of age put down a

taught him at 9 weeks of age put down a taught him at 9 weeks of age put down a piece of food of course he goes for it piece of food of course he goes for it piece of food of course he goes for it he loves food and you teach him wait and he loves food and you teach him wait and he loves food and you teach him wait and he sits there and you teach him to look he sits there and you teach him to look he sits there and you teach him to look at you and then now he I can have him at you and then now he I can have him at you and then now he I can have him moving toward a piece of food and I say moving toward a piece of food and I say moving toward a piece of food and I say wait and his nose can be this far and wait and his nose can be this far and wait and his nose can be this far and he'll just stop. He has great top- down he'll just stop. He has great top- down he'll just stop. He has great top- down inhibition. Is it about food? No. Am I inhibition. Is it about food? No. Am I inhibition. Is it about food? No. Am I trying to torture him? Of course not. trying to torture him? Of course not. trying to torture him? Of course not. It's so that if I say wait, he can It's so that if I say wait, he can It's so that if I say wait, he can suppress his arousal. suppress his arousal. suppress his arousal. >> This is one of the most valuable skills. >> This is one of the most valuable skills. >> This is one of the most valuable skills. And people with frontal damage show an And people with frontal damage show an And people with frontal damage show an inability to do that, which is why inability to do that, which is why inability to do that, which is why sometimes they're violent or they say sometimes they're violent or they say sometimes they're violent or they say inappropriate things. People who are inappropriate things. People who are inappropriate things. People who are tired, stressed, drunk, prefrontal tired, stressed, drunk, prefrontal tired, stressed, drunk, prefrontal cortex activity is suppressed. Get in a cortex activity is suppressed. Get in a cortex activity is suppressed. Get in a cold shower. First 20, 30 seconds, it's cold shower. First 20, 30 seconds, it's cold shower. First 20, 30 seconds, it's kind of fun. You're you're like, here I kind of fun. You're you're like, here I kind of fun. You're you're like, here I am with less of a brain than I had am with less of a brain than I had am with less of a brain than I had getting in. And then 30 seconds later getting in. And then 30 seconds later getting in. And then 30 seconds later you're like, I can do this. you're like, I can do this. you're like, I can do this. >> This explains why you do things tired. >> This explains why you do things tired. >> This explains why you do things tired. >> Don't do things tired. Don't say things >> Don't do things tired. Don't say things >> Don't do things tired. Don't say things tired. Impulse control is way worse. tired. Impulse control is way worse. tired. Impulse control is way worse. >> So when I heard you talk about the >> So when I heard you talk about the >> So when I heard you talk about the anterior mids singular cortex and that anterior mids singular cortex and that anterior mids singular cortex and that there was this part of the brain that there was this part of the brain that there was this part of the brain that was kind of like the willpower or you was kind of like the willpower or you was kind of like the willpower or you described it then as the tenacity described it then as the tenacity described it then as the tenacity muscle. It completely changed my muscle. It completely changed my muscle. It completely changed my relationship with hard things because it relationship with hard things because it relationship with hard things because it made me realize at some sort of like I made me realize at some sort of like I made me realize at some sort of like I guess some conceptual level that every guess some conceptual level that every guess some conceptual level that every hard thing I overcome is better hard thing I overcome is better hard thing I overcome is better equipping me like when I you know curl equipping me like when I you know curl equipping me like when I you know curl weights in the gym to do harder things weights in the gym to do harder things weights in the gym to do harder things tomorrow.

tomorrow. tomorrow. >> Yes. >> Yes. >> Yes. >> When I heard other oh there's like a >> When I heard other oh there's like a >> When I heard other oh there's like a neurological I'm making a neurological neurological I'm making a neurological neurological I'm making a neurological investment in my future and then you investment in my future and then you investment in my future and then you talked there about doing voluntary talked there about doing voluntary talked there about doing voluntary difficult things like the cold plunge difficult things like the cold plunge difficult things like the cold plunge whatever whatever whatever >> or learning a new language. It can be >> or learning a new language. It can be >> or learning a new language. It can be cognitive in nature. It can be learning cognitive in nature. It can be learning cognitive in nature. It can be learning to dance if that's stressful for you. to dance if that's stressful for you. to dance if that's stressful for you. And it can be anything that creates some And it can be anything that creates some And it can be anything that creates some resistance for you, internal resistance, resistance for you, internal resistance, resistance for you, internal resistance, anything of that sort. This is a a anything of that sort. This is a a anything of that sort. This is a a beautiful structure because it's wired beautiful structure because it's wired beautiful structure because it's wired into cognitive capacities and our into cognitive capacities and our into cognitive capacities and our ability to build them and challenges ability to build them and challenges ability to build them and challenges with that to emotional challenges. with that to emotional challenges. with that to emotional challenges. >> We're kind of optimizing our lives >> We're kind of optimizing our lives >> We're kind of optimizing our lives towards comfort though, aren't we? towards comfort though, aren't we? towards comfort though, aren't we? That's like a winning formula is more That's like a winning formula is more That's like a winning formula is more comfortable things. comfortable things. comfortable things. >> I think Jack Dorsey said it best. >> I think Jack Dorsey said it best. >> I think Jack Dorsey said it best. There's this great video of him online. There's this great video of him online. There's this great video of him online. It was it was a small lecture that he It was it was a small lecture that he It was it was a small lecture that he was giving where he said anytime we was giving where he said anytime we was giving where he said anytime we exchange ourselves, our money, our time exchange ourselves, our money, our time exchange ourselves, our money, our time for convenience, we are almost always for convenience, we are almost always for convenience, we are almost always giving up something that's like giving up something that's like giving up something that's like fundamentally useful for us fundamentally useful for us fundamentally useful for us neurologically. And it's okay to do. I neurologically. And it's okay to do. I neurologically. And it's okay to do. I order food on Door Dash cuz there's order food on Door Dash cuz there's order food on Door Dash cuz there's great food and I don't have a lot of great food and I don't have a lot of great food and I don't have a lot of time to cook. I'd like to devote my time time to cook. I'd like to devote my time time to cook. I'd like to devote my time to other things. I'm trading for to other things. I'm trading for to other things. I'm trading for convenience. But if you're aware of the convenience. But if you're aware of the convenience. But if you're aware of the trade-off, you're much better off. And trade-off, you're much better off. And trade-off, you're much better off. And the real question is what you're going the real question is what you're going the real question is what you're going to do with that additional time. While to do with that additional time. While to do with that additional time. While I'm against, you know, overoptimization I'm against, you know, overoptimization I'm against, you know, overoptimization to the point that it pulls you out of to the point that it pulls you out of to the point that it pulls you out of life, like it diminishes life, I am all life, like it diminishes life, I am all life, like it diminishes life, I am all for striving and optimization quote for striving and optimization quote for striving and optimization quote unquote in ways that allow you to lean unquote in ways that allow you to lean unquote in ways that allow you to lean into the rest of your life with more into the rest of your life with more into the rest of your life with more vigor. I think Arthur Brooks says it vigor. I think Arthur Brooks says it vigor. I think Arthur Brooks says it best. You know I mean we are wired and best. You know I mean we are wired and best. You know I mean we are wired and meaning comes from striving and within

meaning comes from striving and within meaning comes from striving and within striving is some struggle and within striving is some struggle and within striving is some struggle and within struggle is also the release from struggle is also the release from struggle is also the release from struggle and that's also very uh struggle and that's also very uh struggle and that's also very uh satisfying. Here's the overoptimization satisfying. Here's the overoptimization satisfying. Here's the overoptimization thing to me in a nutshell which is thing to me in a nutshell which is thing to me in a nutshell which is there are people for whom doing two of there are people for whom doing two of there are people for whom doing two of the things I described for 5 minutes the things I described for 5 minutes the things I described for 5 minutes each per day will experience a each per day will experience a each per day will experience a significant improvement in their mental significant improvement in their mental significant improvement in their mental and physical health. There are people and physical health. There are people and physical health. There are people for whom they're sort of like junkyard for whom they're sort of like junkyard for whom they're sort of like junkyard dogs. They can live on anything. They dogs. They can live on anything. They dogs. They can live on anything. They have a ton of vigor and they're going be have a ton of vigor and they're going be have a ton of vigor and they're going be like, "Yeah, I didn't feel that much like, "Yeah, I didn't feel that much like, "Yeah, I didn't feel that much from like drinking some water and from like drinking some water and from like drinking some water and getting sunlight." Cool. I got you. getting sunlight." Cool. I got you. getting sunlight." Cool. I got you. You're one of those people who can fall You're one of those people who can fall You're one of those people who can fall asleep in front of the screen, get up, asleep in front of the screen, get up, asleep in front of the screen, get up, and just keep going on a, you know, and just keep going on a, you know, and just keep going on a, you know, sugary muffin and something like great. sugary muffin and something like great. sugary muffin and something like great. >> But everyone can afford to take a look >> But everyone can afford to take a look >> But everyone can afford to take a look at what they're doing now and try and at what they're doing now and try and at what they're doing now and try and move the needle toward more vigor, move the needle toward more vigor, move the needle toward more vigor, well-being, well-being, well-being, happiness, peace by doing certain happiness, peace by doing certain happiness, peace by doing certain things. things. things. >> Do you become more sensitive to the >> Do you become more sensitive to the >> Do you become more sensitive to the thing when you stop doing the thing? thing when you stop doing the thing? thing when you stop doing the thing? >> Depends on the thing. So, for instance, >> Depends on the thing. So, for instance, >> Depends on the thing. So, for instance, if people like I talk about nutrition in if people like I talk about nutrition in if people like I talk about nutrition in there and all we it's one of the cards I there and all we it's one of the cards I there and all we it's one of the cards I actually cover everything from the all actually cover everything from the all actually cover everything from the all meat diet to vegan diets to I really go meat diet to vegan diets to I really go meat diet to vegan diets to I really go into the literature so people can choose into the literature so people can choose into the literature so people can choose but really if you look at what most but really if you look at what most but really if you look at what most people could benefit from doing and you people could benefit from doing and you people could benefit from doing and you could do this with vegan or vegetarian could do this with vegan or vegetarian could do this with vegan or vegetarian it's a little harder but the best diet it's a little harder but the best diet it's a little harder but the best diet is going to be the following right not is going to be the following right not is going to be the following right not too many calories not too few that's too many calories not too few that's too many calories not too few that's individual you can calculate that it's individual you can calculate that it's individual you can calculate that it's an easy thing to do but I provide a way an easy thing to do but I provide a way an easy thing to do but I provide a way to do that you need to get what's what to do that you need to get what's what to do that you need to get what's what are high complete protein to calorie are high complete protein to calorie are high complete protein to calorie ratio proteins. This is a concept I came ratio proteins. This is a concept I came ratio proteins. This is a concept I came up with because if you look at the up with because if you look at the up with because if you look at the literature, yes, we need the essential

literature, yes, we need the essential literature, yes, we need the essential amino acids. So that's a complete amino acids. So that's a complete amino acids. So that's a complete protein, but you can get that from beans protein, but you can get that from beans protein, but you can get that from beans and rice, but to get 30 g of complete and rice, but to get 30 g of complete and rice, but to get 30 g of complete protein from beans and rice, you're protein from beans and rice, you're protein from beans and rice, you're going to consume about four to five going to consume about four to five going to consume about four to five times as many calories as is required if times as many calories as is required if times as many calories as is required if you get it from a chicken breast. you get it from a chicken breast. you get it from a chicken breast. >> So this is the the factor that's kind of >> So this is the the factor that's kind of >> So this is the the factor that's kind of obvious, but no one ever talks about. So obvious, but no one ever talks about. So obvious, but no one ever talks about. So you want to eat some high complete you want to eat some high complete you want to eat some high complete protein to calorie ratio protein. So you protein to calorie ratio protein. So you protein to calorie ratio protein. So you know eggs, lean meat, fish and then know eggs, lean meat, fish and then know eggs, lean meat, fish and then everyone knows you need fiber, everyone knows you need fiber, everyone knows you need fiber, >> right? So vegetables and fruits. But >> right? So vegetables and fruits. But >> right? So vegetables and fruits. But what I will say is that many people who what I will say is that many people who what I will say is that many people who remove us starches entirely. remove us starches entirely. remove us starches entirely. >> Mhm. [clears throat] >> Mhm. [clears throat] >> Mhm. [clears throat] >> Or remove vegetables entirely will find >> Or remove vegetables entirely will find >> Or remove vegetables entirely will find that they their autoimmune issues that they their autoimmune issues that they their autoimmune issues resolve and there are reasons for that resolve and there are reasons for that resolve and there are reasons for that and we have to acknowledge that. But and we have to acknowledge that. But and we have to acknowledge that. But most people should be eating some most people should be eating some most people should be eating some vegetables and fruit for micronutrients vegetables and fruit for micronutrients vegetables and fruit for micronutrients and fiber. Low sugar fermented food. and fiber. Low sugar fermented food. and fiber. Low sugar fermented food. very clear Justin Sonnenberg's work from very clear Justin Sonnenberg's work from very clear Justin Sonnenberg's work from Stanford very clear lowers the Stanford very clear lowers the Stanford very clear lowers the inflammatome in fact when they had inflammatome in fact when they had inflammatome in fact when they had people eat more fiber for many people people eat more fiber for many people people eat more fiber for many people inflammatory markers went up no one inflammatory markers went up no one inflammatory markers went up no one likes to talk about that especially not likes to talk about that especially not likes to talk about that especially not the vegans but too much fiber can be the vegans but too much fiber can be the vegans but too much fiber can be noxious for some people and noxious for some people and noxious for some people and pro-inflammatory so low sugar fermented pro-inflammatory so low sugar fermented pro-inflammatory so low sugar fermented foods like sauerkraut kimchi beet kvass foods like sauerkraut kimchi beet kvass foods like sauerkraut kimchi beet kvass is delicious problem is they tend to be is delicious problem is they tend to be is delicious problem is they tend to be expensive but you can make your own and expensive but you can make your own and expensive but you can make your own and there's recipes online to do these there's recipes online to do these there's recipes online to do these things I don't want to get into the seed things I don't want to get into the seed things I don't want to get into the seed oil debate. Just eat just use olive oil.

oil debate. Just eat just use olive oil. oil debate. Just eat just use olive oil. It's delicious. It's relatively It's delicious. It's relatively It's delicious. It's relatively inexpensive nowadays to get real olive inexpensive nowadays to get real olive inexpensive nowadays to get real olive oil. Small amounts of butter. Okay. Like oil. Small amounts of butter. Okay. Like oil. Small amounts of butter. Okay. Like like why are we even debating seed oils? like why are we even debating seed oils? like why are we even debating seed oils? It's so dumb. It's like the the seed oil It's so dumb. It's like the the seed oil It's so dumb. It's like the the seed oil debate is like the fastest way to kill debate is like the fastest way to kill debate is like the fastest way to kill neurons that I'm aware of. You know, neurons that I'm aware of. You know, neurons that I'm aware of. You know, it's like so dumb. It's like because the it's like so dumb. It's like because the it's like so dumb. It's like because the studies are not well done. You're studies are not well done. You're studies are not well done. You're comparing a processed food diet that comparing a processed food diet that comparing a processed food diet that includes seed oils versus or you're includes seed oils versus or you're includes seed oils versus or you're talking clean seed oils versus a high talking clean seed oils versus a high talking clean seed oils versus a high meat diet with processed meat. It's a meat diet with processed meat. It's a meat diet with processed meat. It's a it's a mess. It's like as a scientist, it's a mess. It's like as a scientist, it's a mess. It's like as a scientist, you just look at this and you go like you just look at this and you go like you just look at this and you go like this field sucks. this field sucks. this field sucks. >> Like it someone wants to have a >> Like it someone wants to have a >> Like it someone wants to have a magnificent career in science. Go into magnificent career in science. Go into magnificent career in science. Go into the field of nutrition and do some the field of nutrition and do some the field of nutrition and do some really good studies because the studies really good studies because the studies really good studies because the studies are a little lousy. 90% of them like you are a little lousy. 90% of them like you are a little lousy. 90% of them like you can look at it. You don't even have to can look at it. You don't even have to can look at it. You don't even have to be trained in nutrition. You go there be trained in nutrition. You go there be trained in nutrition. You go there five different variables here and four five different variables here and four five different variables here and four over here. This is like what you would over here. This is like what you would over here. This is like what you would call a bad experiment. call a bad experiment. call a bad experiment. >> So olive oil the data are great. It's >> So olive oil the data are great. It's >> So olive oil the data are great. It's impressive. And then starches are great impressive. And then starches are great impressive. And then starches are great for fueling muscles and glycogen and for fueling muscles and glycogen and for fueling muscles and glycogen and brain, but you don't want to overdo brain, but you don't want to overdo brain, but you don't want to overdo them. And the way that people tend to them. And the way that people tend to them. And the way that people tend to overdo starches is by eating starches overdo starches is by eating starches overdo starches is by eating starches combined with a lot of fats. So combined with a lot of fats. So combined with a lot of fats. So sourdough bread is great. Sourdough sourdough bread is great. Sourdough sourdough bread is great. Sourdough bread with butter is even better if you bread with butter is even better if you bread with butter is even better if you ask me. Sourdough bread with equal ask me. Sourdough bread with equal ask me. Sourdough bread with equal amounts of butter and bread, you're amounts of butter and bread, you're amounts of butter and bread, you're starting to get into problems. It's very starting to get into problems. It's very starting to get into problems. It's very hard for people to go from like to hard for people to go from like to hard for people to go from like to overeat starches unless they have a lot overeat starches unless they have a lot overeat starches unless they have a lot of fats with them or sugar with them. on of fats with them or sugar with them. on of fats with them or sugar with them. on starches. Is there an impact? I think starches. Is there an impact? I think starches. Is there an impact? I think I've heard you talk about an impact on I've heard you talk about an impact on I've heard you talk about an impact on your sleep with what you eat late at your sleep with what you eat late at your sleep with what you eat late at night.

night. night. >> Many people who don't eat enough >> Many people who don't eat enough >> Many people who don't eat enough starches find that they have sleep starches find that they have sleep starches find that they have sleep issues. And there are reasons for this issues. And there are reasons for this issues. And there are reasons for this because we talk about comfort foods. because we talk about comfort foods. because we talk about comfort foods. >> Typically, people think junk foods when >> Typically, people think junk foods when >> Typically, people think junk foods when they think comfort foods, but foods that they think comfort foods, but foods that they think comfort foods, but foods that increase glucose lower cortisol. H, increase glucose lower cortisol. H, increase glucose lower cortisol. H, that's weird. Starches lower cortisol. that's weird. Starches lower cortisol. that's weird. Starches lower cortisol. And you want your cortisol low at night. And you want your cortisol low at night. And you want your cortisol low at night. Helps you fall and stay asleep. Now, you Helps you fall and stay asleep. Now, you Helps you fall and stay asleep. Now, you don't want to eat too close to bedtime. don't want to eat too close to bedtime. don't want to eat too close to bedtime. You also don't want to have gnawing You also don't want to have gnawing You also don't want to have gnawing hunger at bedtime. We talked about that. hunger at bedtime. We talked about that. hunger at bedtime. We talked about that. But here's the interesting thing. What But here's the interesting thing. What But here's the interesting thing. What is cortisol? We I should have mentioned is cortisol? We I should have mentioned is cortisol? We I should have mentioned this earlier. What is cortisol? Is it a this earlier. What is cortisol? Is it a this earlier. What is cortisol? Is it a stress hormone? No. It's a hormone stress hormone? No. It's a hormone stress hormone? No. It's a hormone that's released during stress. But that's released during stress. But that's released during stress. But cortisol's job is not to deal with cortisol's job is not to deal with cortisol's job is not to deal with stress. Cortisol's job is to mobilize stress. Cortisol's job is to mobilize stress. Cortisol's job is to mobilize energy in the body. When cortisol goes energy in the body. When cortisol goes energy in the body. When cortisol goes up, glucose is mobilized and other up, glucose is mobilized and other up, glucose is mobilized and other fuels, too. So when you eat starches, fuels, too. So when you eat starches, fuels, too. So when you eat starches, you buffer cortisol. you buffer cortisol. you buffer cortisol. There's a very clear relationship here. There's a very clear relationship here. There's a very clear relationship here. So people who are not eating enough So people who are not eating enough So people who are not eating enough starches who then allow themselves that starches who then allow themselves that starches who then allow themselves that bowl of rice or a bowl of pasta in their bowl of rice or a bowl of pasta in their bowl of rice or a bowl of pasta in their final meal of the day or a little bit at final meal of the day or a little bit at final meal of the day or a little bit at lunch and at dinner, maybe even a bowl lunch and at dinner, maybe even a bowl lunch and at dinner, maybe even a bowl of oatmeal breakfast, they feel more of oatmeal breakfast, they feel more of oatmeal breakfast, they feel more even psychologically. They have more even psychologically. They have more even psychologically. They have more physical energy. Sometimes people with physical energy. Sometimes people with physical energy. Sometimes people with chronic stress issues notice they stop chronic stress issues notice they stop chronic stress issues notice they stop shaking. People with autoimmune issues shaking. People with autoimmune issues shaking. People with autoimmune issues sometimes resolve those because your sometimes resolve those because your sometimes resolve those because your cortisol is buffered. Mhm.

cortisol is buffered. Mhm. cortisol is buffered. Mhm. >> Because your blood glucose is elevated >> Because your blood glucose is elevated >> Because your blood glucose is elevated and so your body isn't tapping into the and so your body isn't tapping into the and so your body isn't tapping into the survival system to try and mobilize survival system to try and mobilize survival system to try and mobilize glucose. So glucose. So glucose. So >> I have this outstanding question that I >> I have this outstanding question that I >> I have this outstanding question that I have to ask you. It goes back to the have to ask you. It goes back to the have to ask you. It goes back to the picture that you drew of the graph. picture that you drew of the graph. picture that you drew of the graph. Where is that one? You said high Where is that one? You said high Where is that one? You said high cortisol in the morning is a good thing. cortisol in the morning is a good thing. cortisol in the morning is a good thing. >> Yep. >> Yep. >> Yep. >> So what if I pick up my phone first >> So what if I pick up my phone first >> So what if I pick up my phone first thing in the morning and I look at my thing in the morning and I look at my thing in the morning and I look at my worst emails worst emails worst emails >> in some sense from the perspective of >> in some sense from the perspective of >> in some sense from the perspective of spiking your cortisol? Like it's a good spiking your cortisol? Like it's a good spiking your cortisol? Like it's a good thing. But can you do it outside while thing. But can you do it outside while thing. But can you do it outside while getting sunlight? I was wondering if it getting sunlight? I was wondering if it getting sunlight? I was wondering if it matters like how the cortisol comes matters like how the cortisol comes matters like how the cortisol comes because what if I stress myself out in because what if I stress myself out in because what if I stress myself out in the morning? I I really the morning? I I really the morning? I I really >> doesn't matter. The problem is the >> doesn't matter. The problem is the >> doesn't matter. The problem is the rumination that comes with stress, rumination that comes with stress, rumination that comes with stress, right? So, you know, the nice thing right? So, you know, the nice thing right? So, you know, the nice thing about physical stressors that we control about physical stressors that we control about physical stressors that we control like a workout or a cold plunge is that like a workout or a cold plunge is that like a workout or a cold plunge is that they have an onset and an offset. And they have an onset and an offset. And they have an onset and an offset. And yes, they start faster than they end, yes, they start faster than they end, yes, they start faster than they end, right? You have stress and it kind of right? You have stress and it kind of right? You have stress and it kind of carries over. You ruminate. But carries over. You ruminate. But carries over. You ruminate. But psychological stressors tend to bang psychological stressors tend to bang psychological stressors tend to bang around in our brain a lot and late at around in our brain a lot and late at around in our brain a lot and late at night and they tend to come back. I will night and they tend to come back. I will night and they tend to come back. I will say this, I think 2027 is going to be say this, I think 2027 is going to be say this, I think 2027 is going to be the year that we close the coffin on the year that we close the coffin on the year that we close the coffin on this cortisol is bad thing.

this cortisol is bad thing. this cortisol is bad thing. >> So, how should I think about cort >> So, how should I think about cort >> So, how should I think about cort cortisol? Because right now, I think of cortisol? Because right now, I think of cortisol? Because right now, I think of it as the stress hormone. it as the stress hormone. it as the stress hormone. >> It's to mobilize energy, >> It's to mobilize energy, >> It's to mobilize energy, >> okay? >> okay? >> okay? >> So, you can use it, >> So, you can use it, >> So, you can use it, >> okay? >> okay? >> okay? >> And if you're going to sleep at night, >> And if you're going to sleep at night, >> And if you're going to sleep at night, you don't need to mobilize energy so you you don't need to mobilize energy so you you don't need to mobilize energy so you can use it. You need to rest and reset can use it. You need to rest and reset can use it. You need to rest and reset your body. your body. your body. >> Okay? >> Okay? >> Okay? >> Cortisol is an energyromoting >> Cortisol is an energyromoting >> Cortisol is an energyromoting hormone. So if I walk up on stage, my hormone. So if I walk up on stage, my hormone. So if I walk up on stage, my cortisol level, like before I go up on cortisol level, like before I go up on cortisol level, like before I go up on stage and there's a big audience, stage and there's a big audience, stage and there's a big audience, whatever, my cortisol level is going to whatever, my cortisol level is going to whatever, my cortisol level is going to go up then. go up then. go up then. >> Yeah. If you're stressed about it, maybe >> Yeah. If you're stressed about it, maybe >> Yeah. If you're stressed about it, maybe a little bit more, but it's it's it's a a little bit more, but it's it's it's a a little bit more, but it's it's it's a preparation hormone. You're preparing preparation hormone. You're preparing preparation hormone. You're preparing for adversity, but also great things. for adversity, but also great things. for adversity, but also great things. There are these beautiful studies from a There are these beautiful studies from a There are these beautiful studies from a guy named James McGaw and Larry Cahill, guy named James McGaw and Larry Cahill, guy named James McGaw and Larry Cahill, which showed do you know that if you which showed do you know that if you which showed do you know that if you want somebody to learn something, you want somebody to learn something, you want somebody to learn something, you know what you do? You spike their know what you do? You spike their know what you do? You spike their cortisol before, during, or after that cortisol before, during, or after that cortisol before, during, or after that thing should work. Why not? Trauma does thing should work. Why not? Trauma does thing should work. Why not? Trauma does that and you never forget. All you do is that and you never forget. All you do is that and you never forget. All you do is work on trying to remove the emotional work on trying to remove the emotional work on trying to remove the emotional load of that traumatic thing. load of that traumatic thing. load of that traumatic thing. >> Wait, so if does that mean that someone >> Wait, so if does that mean that someone >> Wait, so if does that mean that someone who's listening to this podcast right who's listening to this podcast right who's listening to this podcast right now in the gym now in the gym now in the gym >> is going to have better knowledge recall >> is going to have better knowledge recall >> is going to have better knowledge recall of what we talked about than someone of what we talked about than someone of what we talked about than someone who's listening in bed? who's listening in bed? who's listening in bed? >> Great question. So I have a a chapter >> Great question. So I have a a chapter >> Great question. So I have a a chapter that's all about learning motivation and that's all about learning motivation and that's all about learning motivation and plasticity. And we've all heard exercise plasticity. And we've all heard exercise plasticity. And we've all heard exercise makes your brain better. How? Why? Turns makes your brain better. How? Why? Turns makes your brain better. How? Why? Turns out it's very important to understand.

out it's very important to understand. out it's very important to understand. There are two ways it does it or at There are two ways it does it or at There are two ways it does it or at least two. One is it raises your levels least two. One is it raises your levels least two. One is it raises your levels of arousal. Exercise doesn't make you of arousal. Exercise doesn't make you of arousal. Exercise doesn't make you smarter. Exercise makes you more alert smarter. Exercise makes you more alert smarter. Exercise makes you more alert coming out of the exercise so you can go coming out of the exercise so you can go coming out of the exercise so you can go learn things because it turns out you learn things because it turns out you learn things because it turns out you have to be alert to learn things. In have to be alert to learn things. In have to be alert to learn things. In particular, you need adrenaline and particular, you need adrenaline and particular, you need adrenaline and cortisol elevated to learn things. So cortisol elevated to learn things. So cortisol elevated to learn things. So when people say, you know, weightlifting when people say, you know, weightlifting when people say, you know, weightlifting makes is good for your brain. Cardio is makes is good for your brain. Cardio is makes is good for your brain. Cardio is good for your brain. Turns out long slow good for your brain. Turns out long slow good for your brain. Turns out long slow cardio, my endurance friends aren't cardio, my endurance friends aren't cardio, my endurance friends aren't going to like this. Not that great for going to like this. Not that great for going to like this. Not that great for your brain. It's not bad for your brain, your brain. It's not bad for your brain, your brain. It's not bad for your brain, but it's not that great for your brain. but it's not that great for your brain. but it's not that great for your brain. Turns out an intense weightlifting Turns out an intense weightlifting Turns out an intense weightlifting session or high-intensity interval session or high-intensity interval session or high-intensity interval training session in the 4 hours after training session in the 4 hours after training session in the 4 hours after that you are primed for learning. Why? that you are primed for learning. Why? that you are primed for learning. Why? You got a lot of stimulatory molecules You got a lot of stimulatory molecules You got a lot of stimulatory molecules in your body and you can focus better. in your body and you can focus better. in your body and you can focus better. >> What about if I'm a podcaster and I want >> What about if I'm a podcaster and I want >> What about if I'm a podcaster and I want to be able to ask good questions and use to be able to ask good questions and use to be able to ask good questions and use my mouth and my brain uh in that context my mouth and my brain uh in that context my mouth and my brain uh in that context not not necessarily just learning but not not necessarily just learning but not not necessarily just learning but performance of my sort of cognition. performance of my sort of cognition. performance of my sort of cognition. >> So the performance curve basically is >> So the performance curve basically is >> So the performance curve basically is inverted to you. If you're not alert inverted to you. If you're not alert inverted to you. If you're not alert enough, you can't do what you need to enough, you can't do what you need to enough, you can't do what you need to do. If you're too alert, you can't do do. If you're too alert, you can't do do. If you're too alert, you can't do what you need to do or learn. So, you what you need to do or learn. So, you what you need to do or learn. So, you want to be at the top of that inverted want to be at the top of that inverted want to be at the top of that inverted U. And a lot of what learning is about U. And a lot of what learning is about U. And a lot of what learning is about and a lot of what the intermedulate and a lot of what the intermedulate and a lot of what the intermedulate cortex is about is getting from I don't cortex is about is getting from I don't cortex is about is getting from I don't want to do it up to the top of that U.

want to do it up to the top of that U. want to do it up to the top of that U. Then it's usually about not getting too Then it's usually about not getting too Then it's usually about not getting too stressed. Now, I learned the best trick stressed. Now, I learned the best trick stressed. Now, I learned the best trick for this, like the two best tricks. And for this, like the two best tricks. And for this, like the two best tricks. And in fact, that will take us to number in fact, that will take us to number in fact, that will take us to number five. You can use any time of of day, five. You can use any time of of day, five. You can use any time of of day, which is use physiological size to which is use physiological size to which is use physiological size to reduce stress fast. Okay. Okay. So, I reduce stress fast. Okay. Okay. So, I reduce stress fast. Okay. Okay. So, I have a a chapter on stress mitigation have a a chapter on stress mitigation have a a chapter on stress mitigation and it's got essentially two components. and it's got essentially two components. and it's got essentially two components. One is how to limit stress in the One is how to limit stress in the One is how to limit stress in the moment. moment. moment. >> Okay. >> Okay. >> Okay. >> Very very important to know how to limit >> Very very important to know how to limit >> Very very important to know how to limit stress in the moment. And here, stress in the moment. And here, stress in the moment. And here, >> why is it so important? >> why is it so important? >> why is it so important? >> Oh gosh. Because meditation, great >> Oh gosh. Because meditation, great >> Oh gosh. Because meditation, great night's sleep, massage, night's sleep, massage, night's sleep, massage, social relations, being wellfed, social relations, being wellfed, social relations, being wellfed, hydrated, all of that helps you buffer hydrated, all of that helps you buffer hydrated, all of that helps you buffer stress. But when something happens and stress. But when something happens and stress. But when something happens and your heart rate is too high or you're your heart rate is too high or you're your heart rate is too high or you're shaking and you can't organize your shaking and you can't organize your shaking and you can't organize your thoughts in the way you want, none of thoughts in the way you want, none of thoughts in the way you want, none of that helps. you've gone over the line. that helps. you've gone over the line. that helps. you've gone over the line. You're too far on the arousal spectrum You're too far on the arousal spectrum You're too far on the arousal spectrum towards alert. towards alert. towards alert. And it was about 2016 that I realized And it was about 2016 that I realized And it was about 2016 that I realized I'm going to take a significant portion I'm going to take a significant portion I'm going to take a significant portion of my lab and work on this problem. I of my lab and work on this problem. I of my lab and work on this problem. I want to find real time tools for want to find real time tools for want to find real time tools for mitigating stress. So I started hanging mitigating stress. So I started hanging mitigating stress. So I started hanging around with people from special around with people from special around with people from special operations who sit in ice baths and cold operations who sit in ice baths and cold operations who sit in ice baths and cold water. And they don't actually do ice water. And they don't actually do ice water. And they don't actually do ice baths by the way in the SEAL teams. They baths by the way in the SEAL teams. They baths by the way in the SEAL teams. They spend a lot of time in cold water during spend a lot of time in cold water during spend a lot of time in cold water during their training. And I started talking to their training. And I started talking to their training. And I started talking to people in performance fields in people in performance fields in people in performance fields in particular neurosurgeons, people who particular neurosurgeons, people who particular neurosurgeons, people who deal with life or death circumstances deal with life or death circumstances deal with life or death circumstances for many, many years and maintain for many, many years and maintain for many, many years and maintain immense calm. One of my closest immense calm. One of my closest immense calm. One of my closest childhood friends, he's you should have childhood friends, he's you should have childhood friends, he's you should have him on this podcast. It's his name is him on this podcast. It's his name is him on this podcast. It's his name is Dr. Eddie Chang and he's a neurosurgeon Dr. Eddie Chang and he's a neurosurgeon Dr. Eddie Chang and he's a neurosurgeon at UCSF. He's the chair of neurosurgery at UCSF. He's the chair of neurosurgery at UCSF. He's the chair of neurosurgery and he's brought people out of lockin and he's brought people out of lockin and he's brought people out of lockin syndrome to speak through AI. He's also syndrome to speak through AI. He's also syndrome to speak through AI. He's also a bioengineer. He's also been my friend

a bioengineer. He's also been my friend a bioengineer. He's also been my friend since we were 7 years old. And we talk since we were 7 years old. And we talk since we were 7 years old. And we talk three times a week these days about three times a week these days about three times a week these days about science. And I actually visited his science. And I actually visited his science. And I actually visited his laboratory and got to see him take a laboratory and got to see him take a laboratory and got to see him take a golf ballized tumor out of a guy's golf ballized tumor out of a guy's golf ballized tumor out of a guy's forebrain while the guy was awake. forebrain while the guy was awake. forebrain while the guy was awake. >> Wow. >> Wow. >> Wow. >> Eddie is the calmst guy you'll ever >> Eddie is the calmst guy you'll ever >> Eddie is the calmst guy you'll ever meet. Why? Because a movement of less meet. Why? Because a movement of less meet. Why? Because a movement of less than a millimeter in the wrong direction than a millimeter in the wrong direction than a millimeter in the wrong direction for him could cost a patient's life. for him could cost a patient's life. for him could cost a patient's life. People have ways to calm down in real People have ways to calm down in real People have ways to calm down in real time. So I teamed up with a colleague, time. So I teamed up with a colleague, time. So I teamed up with a colleague, his name is David Spiegel. He's our uh his name is David Spiegel. He's our uh his name is David Spiegel. He's our uh at that time he was our associate chair at that time he was our associate chair at that time he was our associate chair of psychiatry and he studies hypnosis of psychiatry and he studies hypnosis of psychiatry and he studies hypnosis but clinical hypnosis for smoking but clinical hypnosis for smoking but clinical hypnosis for smoking sessation pain management and anxiety sessation pain management and anxiety sessation pain management and anxiety and I should say mainly Malise Yilz and I should say mainly Malise Yilz and I should say mainly Malise Yilz Balban in my lab did the study she built Balban in my lab did the study she built Balban in my lab did the study she built this stress lab with VR and stress and this stress lab with VR and stress and this stress lab with VR and stress and that's a whole other thing and then we that's a whole other thing and then we that's a whole other thing and then we did this study where about a hundred or did this study where about a hundred or did this study where about a hundred or so subjects were fixed with um trackers so subjects were fixed with um trackers so subjects were fixed with um trackers that measured heart rate and heart rate that measured heart rate and heart rate that measured heart rate and heart rate variability and sleep and people were in variability and sleep and people were in variability and sleep and people were in one of four groups. They either one of four groups. They either one of four groups. They either meditated for 5 minutes a day or they meditated for 5 minutes a day or they meditated for 5 minutes a day or they did box breathing. Inhale, hold, exhale, did box breathing. Inhale, hold, exhale, did box breathing. Inhale, hold, exhale, hold for 5 minutes. Okay?

hold for 5 minutes. Okay? hold for 5 minutes. Okay? >> Like 4 seconds each or something. >> Like 4 seconds each or something. >> Like 4 seconds each or something. >> There's a way you can measure it, which >> There's a way you can measure it, which >> There's a way you can measure it, which is the carbon dioxide tolerance test. is the carbon dioxide tolerance test. is the carbon dioxide tolerance test. Like how well you can control an exhale Like how well you can control an exhale Like how well you can control an exhale will tell you a little bit about how will tell you a little bit about how will tell you a little bit about how stressed you are. When you're stressed, stressed you are. When you're stressed, stressed you are. When you're stressed, you tend to blow off carbon dioxide very you tend to blow off carbon dioxide very you tend to blow off carbon dioxide very quickly. And when you're less stressed, quickly. And when you're less stressed, quickly. And when you're less stressed, it tends to shift towards long exhales it tends to shift towards long exhales it tends to shift towards long exhales become easier. So one of the groups, and become easier. So one of the groups, and become easier. So one of the groups, and then I'll say what the mechanism is, did then I'll say what the mechanism is, did then I'll say what the mechanism is, did cyclic hyperventilation. cyclic hyperventilation. cyclic hyperventilation. Some people call this Wimhof breathing, Some people call this Wimhof breathing, Some people call this Wimhof breathing, tumo breathing, pranayyama breathing. tumo breathing, pranayyama breathing. tumo breathing, pranayyama breathing. It's big inhales, It's big inhales, It's big inhales, passive exhales. Repeat it for five passive exhales. Repeat it for five passive exhales. Repeat it for five minutes. [snorts] minutes. [snorts] minutes. [snorts] [sighs] [sighs] [sighs] Massively spikes adrenaline, which isn't Massively spikes adrenaline, which isn't Massively spikes adrenaline, which isn't a bad thing. You're controlling it a bad thing. You're controlling it a bad thing. You're controlling it anyway. Does not spike cortisol very anyway. Does not spike cortisol very anyway. Does not spike cortisol very much, incidentally. much, incidentally. much, incidentally. And when you do those exhales, you're And when you do those exhales, you're And when you do those exhales, you're blowing off a lot of carbon dioxide, so blowing off a lot of carbon dioxide, so blowing off a lot of carbon dioxide, so it shifts your internal state and tends it shifts your internal state and tends it shifts your internal state and tends to make people very alert. or they did to make people very alert. or they did to make people very alert. or they did there was a fourth condition where they there was a fourth condition where they there was a fourth condition where they did a double inhale long exhale repeat did a double inhale long exhale repeat did a double inhale long exhale repeat the so-called physiological sigh. So the so-called physiological sigh. So the so-called physiological sigh. So Jack Feldman at UCLA and some other Jack Feldman at UCLA and some other Jack Feldman at UCLA and some other folks in the 30 1930s had observed that folks in the 30 1930s had observed that folks in the 30 1930s had observed that animals and people when they're very animals and people when they're very animals and people when they're very relaxed would do this kind of strange relaxed would do this kind of strange relaxed would do this kind of strange pattern of breathing where they would go pattern of breathing where they would go pattern of breathing where they would go [sighs] [sighs] [sighs] [gasps] [gasps] [gasps] it's a double inhale long exhale.

it's a double inhale long exhale. it's a double inhale long exhale. Jack's lab discovers there's a brain Jack's lab discovers there's a brain Jack's lab discovers there's a brain area called the parapacial nucleus which area called the parapacial nucleus which area called the parapacial nucleus which is specifically there to generate this is specifically there to generate this is specifically there to generate this double inhale exhale pattern in animals double inhale exhale pattern in animals double inhale exhale pattern in animals and in humans wild nature doesn't make and in humans wild nature doesn't make and in humans wild nature doesn't make mistakes like that okay turns out there mistakes like that okay turns out there mistakes like that okay turns out there are two breathing centers one is in are two breathing centers one is in are two breathing centers one is in called the pre-bot singer complex named called the pre-bot singer complex named called the pre-bot singer complex named after a bottle of wine [gasps] after a bottle of wine [gasps] after a bottle of wine [gasps] pattern of breathing where you inhale pattern of breathing where you inhale pattern of breathing where you inhale exhale what that you alternate this exhale what that you alternate this exhale what that you alternate this other structure the parapacial nucleus other structure the parapacial nucleus other structure the parapacial nucleus which we all have is involved in anytime which we all have is involved in anytime which we all have is involved in anytime you double up the inhales or exhales. you double up the inhales or exhales. you double up the inhales or exhales. And it's involved in breathing while you And it's involved in breathing while you And it's involved in breathing while you speak or sing or eat. And it generates speak or sing or eat. And it generates speak or sing or eat. And it generates these physiological size which it turns these physiological size which it turns these physiological size which it turns out get triggered in environments where out get triggered in environments where out get triggered in environments where there's not enough oxygen or when you there's not enough oxygen or when you there's not enough oxygen or when you get claustrophobic or when you get very get claustrophobic or when you get very get claustrophobic or when you get very stressed, carbon dioxide goes up. Your stressed, carbon dioxide goes up. Your stressed, carbon dioxide goes up. Your brain senses that and it triggers the brain senses that and it triggers the brain senses that and it triggers the gas reflex. That double inhale maximally gas reflex. That double inhale maximally gas reflex. That double inhale maximally inflates the millions, hundreds of inflates the millions, hundreds of inflates the millions, hundreds of millions of little sacks in the lungs. millions of little sacks in the lungs. millions of little sacks in the lungs. And then when you exhale, you offload And then when you exhale, you offload And then when you exhale, you offload the greatest amount of carbon dioxide.

the greatest amount of carbon dioxide. the greatest amount of carbon dioxide. So if you just go, So if you just go, So if you just go, you're not offloading as much carbon you're not offloading as much carbon you're not offloading as much carbon dioxide. But if you [snorts] dioxide. But if you [snorts] dioxide. But if you [snorts] [sighs and gasps] [sighs and gasps] [sighs and gasps] second short inhale second short inhale second short inhale takes these little sacks in your lungs, takes these little sacks in your lungs, takes these little sacks in your lungs, which are like balloons at a kids party, which are like balloons at a kids party, which are like balloons at a kids party, and they're empty, but they're fluid and they're empty, but they're fluid and they're empty, but they're fluid lined on the so there's some surface lined on the so there's some surface lined on the so there's some surface tension inside them. they're sticking tension inside them. they're sticking tension inside them. they're sticking together. So, you go, it's the double together. So, you go, it's the double together. So, you go, it's the double inhale that opens those up and then you inhale that opens those up and then you inhale that opens those up and then you offload the carbon dioxide. Now, that's offload the carbon dioxide. Now, that's offload the carbon dioxide. Now, that's great. But the real magic of deliberate great. But the real magic of deliberate great. But the real magic of deliberate long exhales is that they slow your long exhales is that they slow your long exhales is that they slow your heart rate down through a process called heart rate down through a process called heart rate down through a process called respiratory sinus arrhythmia. This is respiratory sinus arrhythmia. This is respiratory sinus arrhythmia. This is like the most important thing for anyone like the most important thing for anyone like the most important thing for anyone exed stress, exercise, sleep, and exed stress, exercise, sleep, and exed stress, exercise, sleep, and wellness because the wild thing is we wellness because the wild thing is we wellness because the wild thing is we have this Vegas nerve. Everyone likes have this Vegas nerve. Everyone likes have this Vegas nerve. Everyone likes talk about the vagus nerve. It's a talk about the vagus nerve. It's a talk about the vagus nerve. It's a massive nerve bundle that collects massive nerve bundle that collects massive nerve bundle that collects sensory information and chemical sensory information and chemical sensory information and chemical information from the organs of the body information from the organs of the body information from the organs of the body and sends it up to the brain. Cool. And and sends it up to the brain. Cool. And and sends it up to the brain. Cool. And it's classified as parasympathetic it's classified as parasympathetic it's classified as parasympathetic calming. But you know what's funny?

calming. But you know what's funny? calming. But you know what's funny? Neuroscientists when they want to wake Neuroscientists when they want to wake Neuroscientists when they want to wake up and a person during an experiment up and a person during an experiment up and a person during an experiment like a neurosurgery experiment, they like a neurosurgery experiment, they like a neurosurgery experiment, they stimulate the vagus. A treatment for for stimulate the vagus. A treatment for for stimulate the vagus. A treatment for for depression is to stimulate the Vegas. depression is to stimulate the Vegas. depression is to stimulate the Vegas. Guess what that does? makes people more Guess what that does? makes people more Guess what that does? makes people more alert. So, it's a mixed nerve. But the alert. So, it's a mixed nerve. But the alert. So, it's a mixed nerve. But the really cool part about the vagus is that really cool part about the vagus is that really cool part about the vagus is that it's not all ascending. it's not all ascending. it's not all ascending. The 85% of the information is going up The 85% of the information is going up The 85% of the information is going up from the body through the vagus. But from the body through the vagus. But from the body through the vagus. But there's another pathway too and it goes there's another pathway too and it goes there's another pathway too and it goes down and it goes down to your heart and down and it goes down to your heart and down and it goes down to your heart and it controls the slowing of the heart it controls the slowing of the heart it controls the slowing of the heart rate when you exhale. Heart rate rate when you exhale. Heart rate rate when you exhale. Heart rate variability is the slowing of your heart variability is the slowing of your heart variability is the slowing of your heart rate when you exhale. rate when you exhale. rate when you exhale. You want to increase your HRV, do a few You want to increase your HRV, do a few You want to increase your HRV, do a few deliberate exhales during the day. deliberate exhales during the day. deliberate exhales during the day. People go, "How do I get my HRV up?" People go, "How do I get my HRV up?" People go, "How do I get my HRV up?" Well, yeah, you do some V2 max training, Well, yeah, you do some V2 max training, Well, yeah, you do some V2 max training, right? Like, you know, obviously you do right? Like, you know, obviously you do right? Like, you know, obviously you do some max heart rate training, some HIT some max heart rate training, some HIT some max heart rate training, some HIT workouts, etc. You really want to workouts, etc. You really want to workouts, etc. You really want to increase your HRV in sleep and while increase your HRV in sleep and while increase your HRV in sleep and while waking, just do some deliberate exhales waking, just do some deliberate exhales waking, just do some deliberate exhales during the day because that's the during the day because that's the during the day because that's the parasympathetic, the calming arm of the parasympathetic, the calming arm of the parasympathetic, the calming arm of the Vegas pushing down Vegas pushing down Vegas pushing down on your heart rate. And all of the on your heart rate. And all of the on your heart rate. And all of the groups I described saw benefits, but it groups I described saw benefits, but it groups I described saw benefits, but it was the people who did these was the people who did these was the people who did these physiological size that benefited the physiological size that benefited the physiological size that benefited the most. So then I started exploring, well, most. So then I started exploring, well, most. So then I started exploring, well, how fast does heart rate slow down with how fast does heart rate slow down with how fast does heart rate slow down with physiological size? And it turns out you physiological size? And it turns out you physiological size? And it turns out you don't need to do it for 5 minutes. Do it don't need to do it for 5 minutes. Do it don't need to do it for 5 minutes. Do it once. You just go, "Okay, you're feeling once. You just go, "Okay, you're feeling once. You just go, "Okay, you're feeling stressed. You're going on stage. You're stressed. You're going on stage. You're stressed. You're going on stage. You're waiting for a diagnosis. You're you waiting for a diagnosis. You're you waiting for a diagnosis. You're you don't feel you feel too alert relative

don't feel you feel too alert relative don't feel you feel too alert relative to how you want to feel for whatever to how you want to feel for whatever to how you want to feel for whatever reason, good or bad. You're about to get reason, good or bad. You're about to get reason, good or bad. You're about to get married, right? You whatever. married, right? You whatever. married, right? You whatever. >> You just >> You just >> You just [sighs] [sighs] [sighs] [gasps] until your lungs are empty and it's until your lungs are empty and it's immediate." immediate." immediate." And I for me that was immensely And I for me that was immensely And I for me that was immensely gratifying. Yes. Because it's fun to gratifying. Yes. Because it's fun to gratifying. Yes. Because it's fun to publish papers. if we publish it and publish papers. if we publish it and publish papers. if we publish it and sell reports and Meliss gets let's the sell reports and Meliss gets let's the sell reports and Meliss gets let's the lion share the credit for that there lion share the credit for that there lion share the credit for that there were other people on the paper but she were other people on the paper but she were other people on the paper but she did so much hard work from that and did so much hard work from that and did so much hard work from that and analysis I was so gratified because I'm analysis I was so gratified because I'm analysis I was so gratified because I'm like ah finally like if I didn't sleep like ah finally like if I didn't sleep like ah finally like if I didn't sleep well or if I something stressful even well or if I something stressful even well or if I something stressful even though I slept well I can calm myself though I slept well I can calm myself though I slept well I can calm myself down like like that down like like that down like like that >> I thought real time tools for stress are >> I thought real time tools for stress are >> I thought real time tools for stress are what we all need the interesting thing what we all need the interesting thing what we all need the interesting thing is that you can also raise your stress is that you can also raise your stress is that you can also raise your stress threshold and a lot of the stress threshold and a lot of the stress threshold and a lot of the stress mitigation chapter is also about how to mitigation chapter is also about how to mitigation chapter is also about how to do that we need to train for discomfort do that we need to train for discomfort do that we need to train for discomfort so that the little things don't feel so so that the little things don't feel so so that the little things don't feel so big. big. big. >> Yeah, >> Yeah, >> Yeah, >> this is also important in survival >> this is also important in survival >> this is also important in survival situations, right? You need to be able situations, right? You need to be able situations, right? You need to be able to think very clearly about what order to think very clearly about what order to think very clearly about what order of operations to take, what direction to of operations to take, what direction to of operations to take, what direction to escape through. This is not about like escape through. This is not about like escape through. This is not about like setting yourself to tolerate more pain setting yourself to tolerate more pain setting yourself to tolerate more pain and abuse. This is about the exact and abuse. This is about the exact and abuse. This is about the exact opposite. So, this is about safety. This opposite. So, this is about safety. This opposite. So, this is about safety. This is about self-p protection. And this is is about self-p protection. And this is is about self-p protection. And this is about noticing when you're when we're about noticing when you're when we're about noticing when you're when we're alert but calm. We can notice the subtle alert but calm. We can notice the subtle alert but calm. We can notice the subtle ripples in people around us who needs ripples in people around us who needs ripples in people around us who needs [clears throat] our attention who we [clears throat] our attention who we [clears throat] our attention who we really don't like really don't like really don't like >> but we never really realized it. You can >> but we never really realized it. You can >> but we never really realized it. You can notice that stuff.

notice that stuff. notice that stuff. >> A lot of people they wake up at like 2 >> A lot of people they wake up at like 2 >> A lot of people they wake up at like 2 3:00 a.m. in the morning. 3:00 a.m. in the morning. 3:00 a.m. in the morning. >> Yeah. >> Yeah. >> Yeah. >> In the middle of the night and they >> In the middle of the night and they >> In the middle of the night and they don't really know why. They don't know don't really know why. They don't know don't really know why. They don't know how to get back to bed. They start how to get back to bed. They start how to get back to bed. They start worrying and remuner remunerating. worrying and remuner remunerating. worrying and remuner remunerating. >> Very very common. >> Very very common. >> Very very common. >> Yeah. So what they can use this as a >> Yeah. So what they can use this as a >> Yeah. So what they can use this as a tool in that moment tool in that moment tool in that moment >> definitely 10 long long deliberate >> definitely 10 long long deliberate >> definitely 10 long long deliberate exhales. There's also this really crazy exhales. There's also this really crazy exhales. There's also this really crazy trick that I put in the book has trick that I put in the book has trick that I put in the book has indirect scientific support. You want it indirect scientific support. You want it indirect scientific support. You want it like best way to fall back asleep. You like best way to fall back asleep. You like best way to fall back asleep. You want to hear this crazy this is so nuts. want to hear this crazy this is so nuts. want to hear this crazy this is so nuts. To fall asleep or to fall back asleep, To fall asleep or to fall back asleep, To fall asleep or to fall back asleep, you need to stop thinking about your you need to stop thinking about your you need to stop thinking about your body position. H turns out there's a body position. H turns out there's a body position. H turns out there's a direct relationship through a few steps, direct relationship through a few steps, direct relationship through a few steps, but there's a dedicated circuit I should but there's a dedicated circuit I should but there's a dedicated circuit I should say between your eyes, their movements, say between your eyes, their movements, say between your eyes, their movements, and your cerebellum, which is involved and your cerebellum, which is involved and your cerebellum, which is involved in propriception and balance and a in propriception and balance and a in propriception and balance and a number of other things. We call we call number of other things. We call we call number of other things. We call we call the cerebellum the mini brain, but it's the cerebellum the mini brain, but it's the cerebellum the mini brain, but it's this this guy back here. We really get this this guy back here. We really get this this guy back here. We really get nerdy. These hyperfoliated loes back nerdy. These hyperfoliated loes back nerdy. These hyperfoliated loes back here. Foliators are just folds. It's here. Foliators are just folds. It's here. Foliators are just folds. It's just nerd speak for foldy bumpy. It's just nerd speak for foldy bumpy. It's just nerd speak for foldy bumpy. It's involved in balance. It's involved in involved in balance. It's involved in involved in balance. It's involved in learning. It's actually very important learning. It's actually very important learning. It's actually very important for generating and responding to the for generating and responding to the for generating and responding to the error signals between what you're trying error signals between what you're trying error signals between what you're trying to do and what you can do. That error to do and what you can do. That error to do and what you can do. That error signal turns out to be one of the most signal turns out to be one of the most signal turns out to be one of the most important things for generating learning important things for generating learning important things for generating learning to make errors through genuine attempts.

to make errors through genuine attempts. to make errors through genuine attempts. And your cerebellum is critical for And your cerebellum is critical for And your cerebellum is critical for that. It's also involved in timing. So, that. It's also involved in timing. So, that. It's also involved in timing. So, you need to kind of turn off your you need to kind of turn off your you need to kind of turn off your recognition of your own limbs to fall recognition of your own limbs to fall recognition of your own limbs to fall asleep. How do you do that? You know asleep. How do you do that? You know asleep. How do you do that? You know what works with babies? Walk back and what works with babies? Walk back and what works with babies? Walk back and forth at a particular pace. And this was forth at a particular pace. And this was forth at a particular pace. And this was defined in this Japanese study. And have defined in this Japanese study. And have defined in this Japanese study. And have people swing the baby back and forth people swing the baby back and forth people swing the baby back and forth just gently as they do it. And the baby just gently as they do it. And the baby just gently as they do it. And the baby falls asleep. Guess what? Parents figure falls asleep. Guess what? Parents figure falls asleep. Guess what? Parents figure out the exact cadence with a very small out the exact cadence with a very small out the exact cadence with a very small margin of error through trial and error margin of error through trial and error margin of error through trial and error to figure out how to get their kid to to figure out how to get their kid to to figure out how to get their kid to sleep. It's like a natural experiment. sleep. It's like a natural experiment. sleep. It's like a natural experiment. It's been looked at in the lab. It's been looked at in the lab. It's been looked at in the lab. >> Turns out when you rock back and forth, >> Turns out when you rock back and forth, >> Turns out when you rock back and forth, your eyes move. This is a very, very your eyes move. This is a very, very your eyes move. This is a very, very ancient system that exists in all jawed ancient system that exists in all jawed ancient system that exists in all jawed animals, including us, that as we move animals, including us, that as we move animals, including us, that as we move through space, walking, running, through space, walking, running, through space, walking, running, swimming, whatever. The world is gliding swimming, whatever. The world is gliding swimming, whatever. The world is gliding by, what we call optic flow. You would by, what we call optic flow. You would by, what we call optic flow. You would see the world blurry. But you have a see the world blurry. But you have a see the world blurry. But you have a compensatory eye movement that compensatory eye movement that compensatory eye movement that unbeknownst to you because of a unbeknownst to you because of a unbeknownst to you because of a connection between your eyes and these connection between your eyes and these connection between your eyes and these brain stem areas whose names aren't brain stem areas whose names aren't brain stem areas whose names aren't important right now and your cerebellum important right now and your cerebellum important right now and your cerebellum creates a visual slip error and your creates a visual slip error and your creates a visual slip error and your eyes automatically offset that error. So eyes automatically offset that error. So eyes automatically offset that error. So when I go like this, when I go like this, when I go like this, the world seems stable. And it turns out the world seems stable. And it turns out the world seems stable. And it turns out there's a pattern of eye movement that there's a pattern of eye movement that there's a pattern of eye movement that can shut down the propriceptive circuits can shut down the propriceptive circuits can shut down the propriceptive circuits in the cerebellum make you forget your in the cerebellum make you forget your in the cerebellum make you forget your limb position and it greatly facilitates limb position and it greatly facilitates limb position and it greatly facilitates the speed at which you fall back asleep.

the speed at which you fall back asleep. the speed at which you fall back asleep. >> Okay. You're going to close your eyes. >> Okay. You're going to close your eyes. >> Okay. You're going to close your eyes. Great. You're going to move your eyes Great. You're going to move your eyes Great. You're going to move your eyes slowly to one side underneath your slowly to one side underneath your slowly to one side underneath your eyelids, then to the other side. eyelids, then to the other side. eyelids, then to the other side. >> Mhm. >> Mhm. >> Mhm. >> Then up, then down. Now you're going to >> Then up, then down. Now you're going to >> Then up, then down. Now you're going to move them counterclockwise in a move them counterclockwise in a move them counterclockwise in a circleish circleish circleish and then clockwise in a circleish. And and then clockwise in a circleish. And and then clockwise in a circleish. And now still with your eyes closed, you're now still with your eyes closed, you're now still with your eyes closed, you're going to kind of point them towards your going to kind of point them towards your going to kind of point them towards your nostrils. You're not going to cross your nostrils. You're not going to cross your nostrils. You're not going to cross your eyes and you're going to do a long eyes and you're going to do a long eyes and you're going to do a long exhale. exhale. exhale. Great. That done two or three times Great. That done two or three times Great. That done two or three times generally has people waking up the next generally has people waking up the next generally has people waking up the next morning and like wild. What happens? morning and like wild. What happens? morning and like wild. What happens? What happened is your propriceptive What happened is your propriceptive What happened is your propriceptive circuits are shut down. Now, that's kind circuits are shut down. Now, that's kind circuits are shut down. Now, that's kind of fun to do and you'll see and it costs of fun to do and you'll see and it costs of fun to do and you'll see and it costs nothing and it generally works. Some nothing and it generally works. Some nothing and it generally works. Some people, if they're really, really people, if they're really, really people, if they're really, really stressed, it might not work, but this is stressed, it might not work, but this is stressed, it might not work, but this is what I do if I wake up in the middle of what I do if I wake up in the middle of what I do if I wake up in the middle of the night. I usually go to the bathroom, the night. I usually go to the bathroom, the night. I usually go to the bathroom, get back in bed, do long exhale get back in bed, do long exhale get back in bed, do long exhale breathing, and I do that and I wake up breathing, and I do that and I wake up breathing, and I do that and I wake up the next morning. It really works well. the next morning. It really works well. the next morning. It really works well. So well, in fact, that there's a company So well, in fact, that there's a company So well, in fact, that there's a company based on work done from two MIT based on work done from two MIT based on work done from two MIT scientists. They have a sleep mask that scientists. They have a sleep mask that scientists. They have a sleep mask that generates this pattern of eye movements generates this pattern of eye movements generates this pattern of eye movements through a little electrode behind the through a little electrode behind the through a little electrode behind the ear. It just like and it stimulates the ear. It just like and it stimulates the ear. It just like and it stimulates the extraocular muscles in just the right extraocular muscles in just the right extraocular muscles in just the right patterns. And I tried it and you fall patterns. And I tried it and you fall patterns. And I tried it and you fall right asleep.

right asleep. right asleep. >> You're joking. >> You're joking. >> You're joking. >> No. >> No. >> No. >> And it monitors REM. >> And it monitors REM. >> And it monitors REM. >> No, you know, we monitor REM through >> No, you know, we monitor REM through >> No, you know, we monitor REM through like an eight sleep or a Whoop or some like an eight sleep or a Whoop or some like an eight sleep or a Whoop or some other device through changes in heart other device through changes in heart other device through changes in heart rate and breathing. This is direct rate and breathing. This is direct rate and breathing. This is direct monitoring of REM. monitoring of REM. monitoring of REM. It's wild. And it can control your eye It's wild. And it can control your eye It's wild. And it can control your eye movements to induce more REM if you want movements to induce more REM if you want movements to induce more REM if you want more REM. There will be a time very soon more REM. There will be a time very soon more REM. There will be a time very soon like within the next 12 to 14 months like within the next 12 to 14 months like within the next 12 to 14 months when because of devices like the one when because of devices like the one when because of devices like the one they and others are making when you're they and others are making when you're they and others are making when you're going to be able to say, you know what, going to be able to say, you know what, going to be able to say, you know what, I want 2 hours of deep sleep. I want 2 I want 2 hours of deep sleep. I want 2 I want 2 hours of deep sleep. I want 2 hours of REM across a 6-hour night hours of REM across a 6-hour night hours of REM across a 6-hour night because I can't afford to sleep my because I can't afford to sleep my because I can't afford to sleep my ration of eight. And you will be ration of eight. And you will be ration of eight. And you will be generating those eye movements during generating those eye movements during generating those eye movements during sleep in order to facilitate, not force, sleep in order to facilitate, not force, sleep in order to facilitate, not force, but facilitate those patterns of sleep. but facilitate those patterns of sleep. but facilitate those patterns of sleep. I've spent the last decade building and I've spent the last decade building and I've spent the last decade building and investing in companies. And so often the investing in companies. And so often the investing in companies. And so often the conversation around marketing budgets conversation around marketing budgets conversation around marketing budgets follows the exact same pattern. The follows the exact same pattern. The follows the exact same pattern. The budget gets approved, but then the budget gets approved, but then the budget gets approved, but then the results don't come back. And most of the results don't come back. And most of the results don't come back. And most of the time, the creative pitch and the offer time, the creative pitch and the offer time, the creative pitch and the offer is fine. The problem lies with the is fine. The problem lies with the is fine. The problem lies with the audience. Ads reach people who will audience. Ads reach people who will audience. Ads reach people who will never buy or refer, nor do they have the never buy or refer, nor do they have the never buy or refer, nor do they have the power to sign off anything at all. And power to sign off anything at all. And power to sign off anything at all. And this is why so much budget gets wasted.

this is why so much budget gets wasted. this is why so much budget gets wasted. LinkedIn Ads, who are sponsor of this LinkedIn Ads, who are sponsor of this LinkedIn Ads, who are sponsor of this podcast, lets you reach them podcast, lets you reach them podcast, lets you reach them specifically by job title, seniority, specifically by job title, seniority, specifically by job title, seniority, company size, industry, the skills that company size, industry, the skills that company size, industry, the skills that they have, and much more. You're no they have, and much more. You're no they have, and much more. You're no longer hoping your ad reaches the right longer hoping your ad reaches the right longer hoping your ad reaches the right person. Instead, you're defining exactly person. Instead, you're defining exactly person. Instead, you're defining exactly who sees it. And LinkedIn Ads drives the who sees it. And LinkedIn Ads drives the who sees it. And LinkedIn Ads drives the highest B2B return on ad spend across highest B2B return on ad spend across highest B2B return on ad spend across all major ad networks. Give them a try all major ad networks. Give them a try all major ad networks. Give them a try at linkedin.com/diary. at linkedin.com/diary. at linkedin.com/diary. And if you spend $250 on your first And if you spend $250 on your first And if you spend $250 on your first campaign, you'll get a $250 credit for campaign, you'll get a $250 credit for campaign, you'll get a $250 credit for your next one just by going to your next one just by going to your next one just by going to linkedin.com/diary. linkedin.com/diary. linkedin.com/diary. Keep this to yourself. Terms and Keep this to yourself. Terms and Keep this to yourself. Terms and conditions apply. I want to speak to the conditions apply. I want to speak to the conditions apply. I want to speak to the business owners listening and watching business owners listening and watching business owners listening and watching right now. I know what it's like to be right now. I know what it's like to be right now. I know what it's like to be personally responsible for every personally responsible for every personally responsible for every decision. I founded my first company at decision. I founded my first company at decision. I founded my first company at 21 years old and honestly the pressure 21 years old and honestly the pressure 21 years old and honestly the pressure can be immense. It's the kind of mental can be immense. It's the kind of mental can be immense. It's the kind of mental load that takes its toll below the load that takes its toll below the load that takes its toll below the surface. I recently did some tests surface. I recently did some tests surface. I recently did some tests through our sponsor function which got through our sponsor function which got through our sponsor function which got me thinking about that invisible impact. me thinking about that invisible impact. me thinking about that invisible impact. I found that I had low levels of I found that I had low levels of I found that I had low levels of omega-3s. I had deficient levels of omega-3s. I had deficient levels of omega-3s. I had deficient levels of vitamin D probably because I sit inside vitamin D probably because I sit inside vitamin D probably because I sit inside this dark room all day. And that has this dark room all day. And that has this dark room all day. And that has totally changed how I construct my day totally changed how I construct my day totally changed how I construct my day going forward. I get up in the morning going forward. I get up in the morning going forward. I get up in the morning and the first thing I now do is I go for and the first thing I now do is I go for and the first thing I now do is I go for a walk outside in the sunshine. in part a walk outside in the sunshine. in part a walk outside in the sunshine. in part to help my vitamin D levels increase, to help my vitamin D levels increase, to help my vitamin D levels increase, but also because it helps to reset my but also because it helps to reset my but also because it helps to reset my circadian rhythm. With Function, you can circadian rhythm. With Function, you can circadian rhythm. With Function, you can check your brain health, your aging, check your brain health, your aging, check your brain health, your aging, your stress, and so much more. They your stress, and so much more. They your stress, and so much more. They provide over 160 lab tests for what is provide over 160 lab tests for what is provide over 160 lab tests for what is equal to a dollar a day and member equal to a dollar a day and member equal to a dollar a day and member pricing on advanced imaging. Head to pricing on advanced imaging. Head to pricing on advanced imaging. Head to functionalth.com/doac

to join and use code DOAC25 to join and use code DOAC25 for a $25 credit. Did I hear you say for a $25 credit. Did I hear you say for a $25 credit. Did I hear you say that there's a peptide that can help that there's a peptide that can help that there's a peptide that can help your REM sleep? Yes, I have no your REM sleep? Yes, I have no your REM sleep? Yes, I have no affiliation to to it because um it's affiliation to to it because um it's affiliation to to it because um it's called pinealon. I I will tell you in called pinealon. I I will tell you in called pinealon. I I will tell you in the book I do not talk about hormone the book I do not talk about hormone the book I do not talk about hormone therapies, peptides or psychedelics. therapies, peptides or psychedelics. therapies, peptides or psychedelics. The book is about what I know for sure. The book is about what I know for sure. The book is about what I know for sure. Hormones, peptide therapies and Hormones, peptide therapies and Hormones, peptide therapies and psychedelics are at the front edge right psychedelics are at the front edge right psychedelics are at the front edge right now. I'm very much involved in now. I'm very much involved in now. I'm very much involved in looking at the research, talking to the looking at the research, talking to the looking at the research, talking to the people that are doing these things. And people that are doing these things. And people that are doing these things. And yes, I I dabble in these things, right? yes, I I dabble in these things, right? yes, I I dabble in these things, right? I'm very interested. I experiment on I'm very interested. I experiment on I'm very interested. I experiment on myself and I'm an adult. I can do that. myself and I'm an adult. I can do that. myself and I'm an adult. I can do that. So, pinealon is very interesting because So, pinealon is very interesting because So, pinealon is very interesting because I found that if I took an itty bitty bit I found that if I took an itty bitty bit I found that if I took an itty bitty bit every third night, I tried this every third night, I tried this every third night, I tried this experiment for about a month. I got experiment for about a month. I got experiment for about a month. I got massive amounts of REM sleep that night, massive amounts of REM sleep that night, massive amounts of REM sleep that night, but also on subsequent nights. I hosted but also on subsequent nights. I hosted but also on subsequent nights. I hosted a Dr. Abud Bakri on my podcast who's in a Dr. Abud Bakri on my podcast who's in a Dr. Abud Bakri on my podcast who's in my view is the most knowledgeable my view is the most knowledgeable my view is the most knowledgeable physician on the topic of peptides. physician on the topic of peptides. physician on the topic of peptides. >> Oh, I saw that episode. It's amazing. >> Oh, I saw that episode. It's amazing. >> Oh, I saw that episode. It's amazing. >> He's amazing. And I think you guys would >> He's amazing. And I think you guys would >> He's amazing. And I think you guys would have an even better conversation, have an even better conversation, have an even better conversation, frankly. But in any event, he tells me frankly. But in any event, he tells me frankly. But in any event, he tells me that pinealon is potentially involved.

that pinealon is potentially involved. that pinealon is potentially involved. There are some data supporting its use There are some data supporting its use There are some data supporting its use for encouraging pinealy health. So the for encouraging pinealy health. So the for encouraging pinealy health. So the actual health of the pineal pineal actual health of the pineal pineal actual health of the pineal pineal gland. gland. gland. >> Yeah. The pineal gland which makes >> Yeah. The pineal gland which makes >> Yeah. The pineal gland which makes melatonin and it does other things too. melatonin and it does other things too. melatonin and it does other things too. So I think pinealon is a great tool to So I think pinealon is a great tool to So I think pinealon is a great tool to use sporadically. I don't use it use sporadically. I don't use it use sporadically. I don't use it regularly. You know as long as we're regularly. You know as long as we're regularly. You know as long as we're talking about peptides I do think that talking about peptides I do think that talking about peptides I do think that there's I mean I'm peptide curious is there's I mean I'm peptide curious is there's I mean I'm peptide curious is you know I'm from the Bay Area called you know I'm from the Bay Area called you know I'm from the Bay Area called peptide [laughter] curious. I have not peptide [laughter] curious. I have not peptide [laughter] curious. I have not tried any GLPS yet, but I'm getting tried any GLPS yet, but I'm getting tried any GLPS yet, but I'm getting curious about very very low dose curious about very very low dose curious about very very low dose tepatide or reatrite. tepatide or reatrite. tepatide or reatrite. >> I'm peptide curious, but I'm scared. >> I'm peptide curious, but I'm scared. >> I'm peptide curious, but I'm scared. >> Yeah, >> Yeah, >> Yeah, >> I'm scared because I don't You've got to >> I'm scared because I don't You've got to >> I'm scared because I don't You've got to inject most of them, right? inject most of them, right? inject most of them, right? >> It's a tiny little thing, you know. Um, >> It's a tiny little thing, you know. Um, >> It's a tiny little thing, you know. Um, >> what's your take on peptides as like a c >> what's your take on peptides as like a c >> what's your take on peptides as like a c It's a big category, isn't it? Bloody It's a big category, isn't it? Bloody It's a big category, isn't it? Bloody everything seems to be a peptide these everything seems to be a peptide these everything seems to be a peptide these days. days. days. >> Here's my opinion. It will be popular >> Here's my opinion. It will be popular >> Here's my opinion. It will be popular with some people, unpopular with others, with some people, unpopular with others, with some people, unpopular with others, but but but obviously as with hormone therapies or obviously as with hormone therapies or obviously as with hormone therapies or anything else or supplements like sleep, anything else or supplements like sleep, anything else or supplements like sleep, hydration, sunlight, exercises, hydration, sunlight, exercises, hydration, sunlight, exercises, nutrition, like you need all that stuff. nutrition, like you need all that stuff. nutrition, like you need all that stuff. The behavioral tools are the foundation. The behavioral tools are the foundation. The behavioral tools are the foundation. >> Great things can happen when you build >> Great things can happen when you build >> Great things can happen when you build on a foundation.

on a foundation. on a foundation. Okay, things can happen when you build Okay, things can happen when you build Okay, things can happen when you build on non-foundation, but it doesn't last on non-foundation, but it doesn't last on non-foundation, but it doesn't last long. But the combination of the two can long. But the combination of the two can long. But the combination of the two can be pretty awesome, especially if be pretty awesome, especially if be pretty awesome, especially if somebody has the means and the interest. somebody has the means and the interest. somebody has the means and the interest. So the GLPS So the GLPS So the GLPS >> Mhm. >> Mhm. >> Mhm. >> which are the weight loss drugs. >> which are the weight loss drugs. >> which are the weight loss drugs. >> The weight loss drugs. I think Redat >> The weight loss drugs. I think Redat >> The weight loss drugs. I think Redat True Tide is amazing. It's not just a True Tide is amazing. It's not just a True Tide is amazing. It's not just a GLP. It also hits the glucagon and GIP GLP. It also hits the glucagon and GIP GLP. It also hits the glucagon and GIP pathway. This is the one that Lily pathway. This is the one that Lily pathway. This is the one that Lily invested. Eli Lily invested hundreds of invested. Eli Lily invested hundreds of invested. Eli Lily invested hundreds of millions of dollars if not more into millions of dollars if not more into millions of dollars if not more into researching and it's went through phase researching and it's went through phase researching and it's went through phase three. People lost onethird three. People lost onethird three. People lost onethird approximately of their body weight in approximately of their body weight in approximately of their body weight in about a year or so. about a year or so. about a year or so. >> Is that a is that a good thing for >> Is that a is that a good thing for >> Is that a is that a good thing for everybody? everybody? everybody? >> No. So what's happening is people are >> No. So what's happening is people are >> No. So what's happening is people are Okay. So the psychedelic Okay. So the psychedelic Okay. So the psychedelic community talked about micro doing community talked about micro doing community talked about micro doing >> that micro doing phrase has been now >> that micro doing phrase has been now >> that micro doing phrase has been now incorporated into GLPs and people incorporated into GLPs and people incorporated into GLPs and people realized they could bypass a lot of the realized they could bypass a lot of the realized they could bypass a lot of the side effects and the cost by micro doing side effects and the cost by micro doing side effects and the cost by micro doing GLPs. These are anecdotes so I want to GLPs. These are anecdotes so I want to GLPs. These are anecdotes so I want to be clear and I'm not pushing peptides or be clear and I'm not pushing peptides or be clear and I'm not pushing peptides or selling peptides. I say quite selling peptides. I say quite selling peptides. I say quite comfortably. I have a friend who's very comfortably. I have a friend who's very comfortably. I have a friend who's very very skeptical about anything that's not very skeptical about anything that's not very skeptical about anything that's not fully FDA approved. I don't want to hear fully FDA approved. I don't want to hear fully FDA approved. I don't want to hear about your biohacking nonsense. this about your biohacking nonsense. this about your biohacking nonsense. this kind of thing, but she has chronic kind of thing, but she has chronic kind of thing, but she has chronic fatigue syndrome. And she talked to me fatigue syndrome. And she talked to me fatigue syndrome. And she talked to me about like what can I do? She's seen all about like what can I do? She's seen all about like what can I do? She's seen all these physicians. Mind you, these are these physicians. Mind you, these are these physicians. Mind you, these are physicians at Stanford. These are physicians at Stanford. These are physicians at Stanford. These are physicians at UCSF. Like she's and she's physicians at UCSF. Like she's and she's physicians at UCSF. Like she's and she's a very smart, nuanced person, but she a very smart, nuanced person, but she a very smart, nuanced person, but she has a wall there.

has a wall there. has a wall there. She's started taking a very low, very She's started taking a very low, very She's started taking a very low, very low dose of tratide once every 10 days. low dose of tratide once every 10 days. low dose of tratide once every 10 days. >> And trite is >> And trite is >> And trite is >> it's one of the GLP drugs. So we could >> it's one of the GLP drugs. So we could >> it's one of the GLP drugs. So we could talk about Mjarompic, but it's it's not talk about Mjarompic, but it's it's not talk about Mjarompic, but it's it's not >> it's not touching GIP or glucagon. It's >> it's not touching GIP or glucagon. It's >> it's not touching GIP or glucagon. It's mainly just increasing levels of of mainly just increasing levels of of mainly just increasing levels of of glucagon like peptide which is this glucagon like peptide which is this glucagon like peptide which is this thing that suppresses hunger and thing that suppresses hunger and thing that suppresses hunger and appetite but also seems to lower appetite but also seems to lower appetite but also seems to lower inflammation. Yes, there are concerns inflammation. Yes, there are concerns inflammation. Yes, there are concerns about vision loss in people who have about vision loss in people who have about vision loss in people who have certain structural abnormalities of the certain structural abnormalities of the certain structural abnormalities of the eye. Yes, there are concerns about eye. Yes, there are concerns about eye. Yes, there are concerns about apathy if people take too much of them. apathy if people take too much of them. apathy if people take too much of them. You know, it seems to reduce alcohol You know, it seems to reduce alcohol You know, it seems to reduce alcohol craving for people that like alcohol craving for people that like alcohol craving for people that like alcohol >> and sugar craving more generally. And it >> and sugar craving more generally. And it >> and sugar craving more generally. And it can reduce craving for everything if you can reduce craving for everything if you can reduce craving for everything if you take enough of it. take enough of it. take enough of it. >> Yeah. Keep in mind these drugs are >> Yeah. Keep in mind these drugs are >> Yeah. Keep in mind these drugs are ramping up levels of GLP a thousandfold ramping up levels of GLP a thousandfold ramping up levels of GLP a thousandfold or more. Thousandfold or more. The body or more. Thousandfold or more. The body or more. Thousandfold or more. The body has never seen this level of of glucagon has never seen this level of of glucagon has never seen this level of of glucagon like peptide in the history of humans. like peptide in the history of humans. like peptide in the history of humans. And remember this whole thing was And remember this whole thing was And remember this whole thing was discovered because a smart biologist was discovered because a smart biologist was discovered because a smart biologist was studying why helila monsters, these studying why helila monsters, these studying why helila monsters, these reptiles that I think are ugly, he reptiles that I think are ugly, he reptiles that I think are ugly, he probably thinks they're beautiful, only probably thinks they're beautiful, only probably thinks they're beautiful, only have to eat a couple times a year. It's have to eat a couple times a year. It's have to eat a couple times a year. It's because they make a peptide called because they make a peptide called because they make a peptide called extendin which turns out to be extendin which turns out to be extendin which turns out to be homologous to glucagon like peptide one homologous to glucagon like peptide one homologous to glucagon like peptide one in humans. The reason these reptiles in humans. The reason these reptiles in humans. The reason these reptiles don't have to eat very often is because don't have to eat very often is because don't have to eat very often is because they always feel satiated. Why? Because they always feel satiated. Why? Because they always feel satiated. Why? Because they have very high levels of glucagon they have very high levels of glucagon they have very high levels of glucagon like peptide circulating. We don't. And like peptide circulating. We don't. And like peptide circulating. We don't. And it works through two mechanisms. Tells it works through two mechanisms. Tells it works through two mechanisms. Tells the brain mechanisms for satiety to ramp the brain mechanisms for satiety to ramp the brain mechanisms for satiety to ramp up their activity. And so your brain is up their activity. And so your brain is up their activity. And so your brain is telling you, I don't really want food.

telling you, I don't really want food. telling you, I don't really want food. And it also makes people feel full, And it also makes people feel full, And it also makes people feel full, which is the basis of some of the side which is the basis of some of the side which is the basis of some of the side effects of nausea and other things. So effects of nausea and other things. So effects of nausea and other things. So she will tell you, oh my god, my she will tell you, oh my god, my she will tell you, oh my god, my energy's back. My inflammation markers energy's back. My inflammation markers energy's back. My inflammation markers are way lower. I I'm not cured, but I are way lower. I I'm not cured, but I are way lower. I I'm not cured, but I feel so much better. Very, very hard to feel so much better. Very, very hard to feel so much better. Very, very hard to dispute that kind of experience if dispute that kind of experience if dispute that kind of experience if you're the patient. We could talk about you're the patient. We could talk about you're the patient. We could talk about safety and sourcing and, you know, etc. safety and sourcing and, you know, etc. safety and sourcing and, you know, etc. But anyway, so people are starting to But anyway, so people are starting to But anyway, so people are starting to realize they can micro dose stuff, but realize they can micro dose stuff, but realize they can micro dose stuff, but you won't see randomized control trials you won't see randomized control trials you won't see randomized control trials that are going to push this kind of that are going to push this kind of that are going to push this kind of notion. You can tell it's terrible for notion. You can tell it's terrible for notion. You can tell it's terrible for business, right? business, right? business, right? >> So then there are things like pinealon >> So then there are things like pinealon >> So then there are things like pinealon for sleep, epalon perhaps for DNA for sleep, epalon perhaps for DNA for sleep, epalon perhaps for DNA repair. I haven't dabbled with that one repair. I haven't dabbled with that one repair. I haven't dabbled with that one yet. And then there are the so-called yet. And then there are the so-called yet. And then there are the so-called growth hormone secrets. So we're talking growth hormone secrets. So we're talking growth hormone secrets. So we're talking about tessamellin, hypermearin, cjc1 uh about tessamellin, hypermearin, cjc1 uh about tessamellin, hypermearin, cjc1 uh 1295. These will promote more growth 1295. These will promote more growth 1295. These will promote more growth hormone release and sleep. They will hormone release and sleep. They will hormone release and sleep. They will have a negative feedback effect where have a negative feedback effect where have a negative feedback effect where they're going to shut down some of your they're going to shut down some of your they're going to shut down some of your own production and people get a bit own production and people get a bit own production and people get a bit leaner and they claim their deep sleep leaner and they claim their deep sleep leaner and they claim their deep sleep is better and it can increase insulin is better and it can increase insulin is better and it can increase insulin sensitivity. I'll tell you, I've tried sensitivity. I'll tell you, I've tried sensitivity. I'll tell you, I've tried serellin. I've tried a few of these serellin. I've tried a few of these serellin. I've tried a few of these other ones. They nuke my REM sleep. They other ones. They nuke my REM sleep. They other ones. They nuke my REM sleep. They give me a ton of deep sleep. I don't give me a ton of deep sleep. I don't give me a ton of deep sleep. I don't like them. I've tried pineal and I'll like them. I've tried pineal and I'll like them. I've tried pineal and I'll take it now and again. I don't do it take it now and again. I don't do it take it now and again. I don't do it right now. And BPC is the one that gets right now. And BPC is the one that gets right now. And BPC is the one that gets everybody talking because body everybody talking because body everybody talking because body protection compound 157 is made in the protection compound 157 is made in the protection compound 157 is made in the gut. People claim, and I do think their gut. People claim, and I do think their gut. People claim, and I do think their claims are accurate, that they feel, claims are accurate, that they feel, claims are accurate, that they feel, notice what I said right there, is they notice what I said right there, is they notice what I said right there, is they feel as if their recovery from injury feel as if their recovery from injury feel as if their recovery from injury was accelerated. And I believe them

was accelerated. And I believe them was accelerated. And I believe them because I've spent a lot of time with because I've spent a lot of time with because I've spent a lot of time with the animal data whether it's an Achilles the animal data whether it's an Achilles the animal data whether it's an Achilles tendon transsection or nerve regrowth or tendon transsection or nerve regrowth or tendon transsection or nerve regrowth or or tendon or ligament regrowth and or tendon or ligament regrowth and or tendon or ligament regrowth and vascular. Yes, it does seem to vascular. Yes, it does seem to vascular. Yes, it does seem to accelerate healing across the board. But accelerate healing across the board. But accelerate healing across the board. But the concern is you could vascularize the concern is you could vascularize the concern is you could vascularize tumors. Now tumors. Now tumors. Now would I take it? No, I don't have an would I take it? No, I don't have an would I take it? No, I don't have an injury right now. I don't have any injury right now. I don't have any injury right now. I don't have any reason to take it. So I don't think reason to take it. So I don't think reason to take it. So I don't think people should say should I take people should say should I take people should say should I take peptides. You should ask what effect in peptides. You should ask what effect in peptides. You should ask what effect in your life are you trying to achieve? your life are you trying to achieve? your life are you trying to achieve? Right? And then maybe BPC makes sense. Right? And then maybe BPC makes sense. Right? And then maybe BPC makes sense. Maybe it doesn't. You're not going to Maybe it doesn't. You're not going to Maybe it doesn't. You're not going to find many clinical trials on it. It has find many clinical trials on it. It has find many clinical trials on it. It has a very very high maybe infinite, you a very very high maybe infinite, you a very very high maybe infinite, you know, LD50, meaning no one has really know, LD50, meaning no one has really know, LD50, meaning no one has really figured out how much can kill you. But figured out how much can kill you. But figured out how much can kill you. But that's not a good kind of way to run that's not a good kind of way to run that's not a good kind of way to run your life. And your life. And your life. And you know, it's somewhere between a drug you know, it's somewhere between a drug you know, it's somewhere between a drug and a supplement. and a supplement. and a supplement. >> I think this is one of the concerns or >> I think this is one of the concerns or >> I think this is one of the concerns or one of the conversations I often hear one of the conversations I often hear one of the conversations I often hear around JLPs at the moment is that around JLPs at the moment is that around JLPs at the moment is that they've just not been long around long they've just not been long around long they've just not been long around long enough for us to know the side effect enough for us to know the side effect enough for us to know the side effect profile over a long period of time. Is profile over a long period of time. Is profile over a long period of time. Is there any truth to that? there any truth to that? there any truth to that? Well, do you want to be in the Well, do you want to be in the Well, do you want to be in the experiment or out of the you want to be experiment or out of the you want to be experiment or out of the you want to be in the control group or you want to be in the control group or you want to be in the control group or you want to be in the experimental group? Well, for in the experimental group? Well, for in the experimental group? Well, for somebody who has like serious obesity somebody who has like serious obesity somebody who has like serious obesity issues, the tepatides and mjaros and issues, the tepatides and mjaros and issues, the tepatides and mjaros and ompics and reatride could potentially ompics and reatride could potentially ompics and reatride could potentially save their life. Okay. Vision loss is a save their life. Okay. Vision loss is a save their life. Okay. Vision loss is a serious consideration. Although, I'll go serious consideration. Although, I'll go serious consideration. Although, I'll go on record, you know, vision is my home on record, you know, vision is my home on record, you know, vision is my home and I'll just be direct. I don't tap and I'll just be direct. I don't tap and I'll just be direct. I don't tap dance at all and I'm not trying to start dance at all and I'm not trying to start dance at all and I'm not trying to start any battles and David and I can talk any battles and David and I can talk any battles and David and I can talk about it uh directly. David Sinclair about it uh directly. David Sinclair about it uh directly. David Sinclair recently went on Rogan and said, you recently went on Rogan and said, you recently went on Rogan and said, you know, the amount of of blindness caused know, the amount of of blindness caused know, the amount of of blindness caused by GLPs has doubled which scared

by GLPs has doubled which scared by GLPs has doubled which scared everybody. everybody. everybody. >> I heard that. >> I heard that. >> I heard that. >> But there's a structural abnormality in >> But there's a structural abnormality in >> But there's a structural abnormality in the eye of a subset of people for whom the eye of a subset of people for whom the eye of a subset of people for whom that's true. And it's a great idea to that's true. And it's a great idea to that's true. And it's a great idea to get your eyes scanned. But yeah, so as get your eyes scanned. But yeah, so as get your eyes scanned. But yeah, so as the ah comes apart. the ah comes apart. the ah comes apart. >> Yeah. >> Yeah. >> Yeah. >> Oh man, this is fun. It's a good thing >> Oh man, this is fun. It's a good thing >> Oh man, this is fun. It's a good thing only come on here every once in a while only come on here every once in a while only come on here every once in a while because I do this I do this all day because I do this I do this all day because I do this I do this all day every day. So you know, light obviously every day. So you know, light obviously every day. So you know, light obviously comes in. You got that cornea on the comes in. You got that cornea on the comes in. You got that cornea on the outside of the eye and the lens focuses outside of the eye and the lens focuses outside of the eye and the lens focuses the the light onto your retina which is the the light onto your retina which is the the light onto your retina which is this this this pie crust like structure that lines the pie crust like structure that lines the pie crust like structure that lines the back of your eyes. It's an amazing back of your eyes. It's an amazing back of your eyes. It's an amazing structure you know three cell layers structure you know three cell layers structure you know three cell layers thick catches light absorbs light. The thick catches light absorbs light. The thick catches light absorbs light. The photo receptors turn that into photo receptors turn that into photo receptors turn that into electricity through photo transduction. electricity through photo transduction. electricity through photo transduction. Amazing. Then that electricity is cast Amazing. Then that electricity is cast Amazing. Then that electricity is cast forward to a set of cells that line the forward to a set of cells that line the forward to a set of cells that line the inner part of the retina that we call inner part of the retina that we call inner part of the retina that we call retinal ganglion cells. And then they retinal ganglion cells. And then they retinal ganglion cells. And then they send their wires, their so-called axons send their wires, their so-called axons send their wires, their so-called axons out the optic nerve into your brain. out the optic nerve into your brain. out the optic nerve into your brain. They course along the bottom of the They course along the bottom of the They course along the bottom of the brain and they enter your brain, brain and they enter your brain, brain and they enter your brain, including your circadian clock. You get including your circadian clock. You get including your circadian clock. You get vision, you get sleepwake rhythms, you vision, you get sleepwake rhythms, you vision, you get sleepwake rhythms, you get hormone regulation by light. You get get hormone regulation by light. You get get hormone regulation by light. You get it's just incredible. Well, where they it's just incredible. Well, where they it's just incredible. Well, where they exit the eye is called the optic nerve exit the eye is called the optic nerve exit the eye is called the optic nerve head. And if the optic nerve head is a head. And if the optic nerve head is a head. And if the optic nerve head is a nice nicely shaped and sized tube for nice nicely shaped and sized tube for nice nicely shaped and sized tube for them to exit, great. Too big, that's not them to exit, great. Too big, that's not them to exit, great. Too big, that's not good. But too tight's not good either good. But too tight's not good either good. But too tight's not good either because those wires get pinched off.

because those wires get pinched off. because those wires get pinched off. This is part of what happens in the This is part of what happens in the This is part of what happens in the disease glaucoma which is the eye disease glaucoma which is the eye disease glaucoma which is the eye pressure goes up and those axons die pressure goes up and those axons die pressure goes up and those axons die away. These cells die away and people away. These cells die away and people away. These cells die away and people it's the second leading cause of it's the second leading cause of it's the second leading cause of blindness in the world. So in some blindness in the world. So in some blindness in the world. So in some people who have a structural people who have a structural people who have a structural abnormality, a structural feature of the abnormality, a structural feature of the abnormality, a structural feature of the optic nerve head here where these these optic nerve head here where these these optic nerve head here where these these wires leave the eye, it does seem that wires leave the eye, it does seem that wires leave the eye, it does seem that the GLPS put them at greater risk for the GLPS put them at greater risk for the GLPS put them at greater risk for causing some cinching off of those of causing some cinching off of those of causing some cinching off of those of those cells and and there have been those cells and and there have been those cells and and there have been cases of blindness. But the thing that cases of blindness. But the thing that cases of blindness. But the thing that wasn't really cool, David, is this. He wasn't really cool, David, is this. He wasn't really cool, David, is this. He is developing some very potentially is developing some very potentially is developing some very potentially impressive tools to rescue vision in impressive tools to rescue vision in impressive tools to rescue vision in glaucoma, etc. But meanwhile, GLPS are glaucoma, etc. But meanwhile, GLPS are glaucoma, etc. But meanwhile, GLPS are not making many people go blind. Okay? not making many people go blind. Okay? not making many people go blind. Okay? You know, that's about as true as You know, that's about as true as You know, that's about as true as masturbation is making people go blind. masturbation is making people go blind. masturbation is making people go blind. I'm not saying you should do either one. I'm not saying you should do either one. I'm not saying you should do either one. That's your personal choice. But the That's your personal choice. But the That's your personal choice. But the point here is that he scared the point here is that he scared the point here is that he scared the daylights out of people, pun intended, daylights out of people, pun intended, daylights out of people, pun intended, telling them that they can make you go telling them that they can make you go telling them that they can make you go blind. But everyone should get this area blind. But everyone should get this area blind. But everyone should get this area of their eye image. And it turns out of their eye image. And it turns out of their eye image. And it turns out it's very easy. You can go to your it's very easy. You can go to your it's very easy. You can go to your opthalmologist or optometrist, ask for opthalmologist or optometrist, ask for opthalmologist or optometrist, ask for an eye pressure test. Usually insurance an eye pressure test. Usually insurance an eye pressure test. Usually insurance covers it, but definitely worth paying covers it, but definitely worth paying covers it, but definitely worth paying for.

for. for. >> That was number five. >> That was number five. >> That was number five. >> Number five, >> Number five, >> Number five, >> we got into peptides. Yeah. >> we got into peptides. Yeah. >> we got into peptides. Yeah. >> Yeah. We've done a question. >> Yeah. We've done a question. >> Yeah. We've done a question. >> Good thing we're not talking about >> Good thing we're not talking about >> Good thing we're not talking about psychedelics. We'll do that another psychedelics. We'll do that another psychedelics. We'll do that another time. We won't do them another time. Um time. We won't do them another time. Um time. We won't do them another time. Um I don't do psychedelics publicly. I don't do psychedelics publicly. I don't do psychedelics publicly. >> Listen, I'm open-minded. I did DM. I >> Listen, I'm open-minded. I did DM. I >> Listen, I'm open-minded. I did DM. I don't care. don't care. don't care. >> Not as openminded as you be if we do >> Not as openminded as you be if we do >> Not as openminded as you be if we do psychedelics. No. psychedelics. No. psychedelics. No. >> True. >> True. >> True. >> Uh you took you took DMT >> Uh you took you took DMT >> Uh you took you took DMT >> in a far away land where it was very >> in a far away land where it was very >> in a far away land where it was very legal cuz you know, I sit here and talk legal cuz you know, I sit here and talk legal cuz you know, I sit here and talk about these things and psychedelics. And about these things and psychedelics. And about these things and psychedelics. And I actually did work in a psychedelics I actually did work in a psychedelics I actually did work in a psychedelics company for about a year. But it was company for about a year. But it was company for about a year. But it was deeply deeply fascinating. And I the deeply deeply fascinating. And I the deeply deeply fascinating. And I the reason I was compelled by it is the reason I was compelled by it is the reason I was compelled by it is the efficacy as it relates to mental health efficacy as it relates to mental health efficacy as it relates to mental health and the studies being done out of London and the studies being done out of London and the studies being done out of London >> around things like, you know, psilocybin >> around things like, you know, psilocybin >> around things like, you know, psilocybin and ibeane and and ibeane and and ibeane and >> DMT treatments. And I just thought, wow, >> DMT treatments. And I just thought, wow, >> DMT treatments. And I just thought, wow, you know, it's unbelievable some of the you know, it's unbelievable some of the you know, it's unbelievable some of the clinical data. I'd love to learn more. clinical data. I'd love to learn more. clinical data. I'd love to learn more. So I did a psilocybin and then I did DMT So I did a psilocybin and then I did DMT So I did a psilocybin and then I did DMT and it was really just and it was really just and it was really just >> I've not done DMT. >> I've not done DMT. >> I've not done DMT. >> You've never done DMT? >> You've never done DMT? >> You've never done DMT? >> No. No. I've done um clinical um MDMA >> No. No. I've done um clinical um MDMA >> No. No. I've done um clinical um MDMA and psilocybin. I think I'm done with and psilocybin. I think I'm done with and psilocybin. I think I'm done with that. Not because I had a negative that. Not because I had a negative that. Not because I had a negative experience, but I got what I wanted out experience, but I got what I wanted out experience, but I got what I wanted out of it and um I found it to be immensely of it and um I found it to be immensely of it and um I found it to be immensely beneficial.

beneficial. beneficial. >> The combination of therapy going in, >> The combination of therapy going in, >> The combination of therapy going in, therapy during and therapy coming out of therapy during and therapy coming out of therapy during and therapy coming out of of combination MDMAs psilocybin. of combination MDMAs psilocybin. of combination MDMAs psilocybin. >> Do you know what it it's one of the >> Do you know what it it's one of the >> Do you know what it it's one of the things that made me think a lot about things that made me think a lot about things that made me think a lot about religion? religion? religion? >> Mhm. [clears throat] was having a DMT >> Mhm. [clears throat] was having a DMT >> Mhm. [clears throat] was having a DMT experience where what I experienced felt experience where what I experienced felt experience where what I experienced felt indistinguishable from this reality in indistinguishable from this reality in indistinguishable from this reality in terms of the vividness and the the terms of the vividness and the the terms of the vividness and the the realness of it and me just pondering realness of it and me just pondering realness of it and me just pondering this this concept that a tiny little this this concept that a tiny little this this concept that a tiny little inhale of smoke could completely change inhale of smoke could completely change inhale of smoke could completely change my material reality. So therefore I my material reality. So therefore I my material reality. So therefore I concluded that my material reality is is concluded that my material reality is is concluded that my material reality is is literally but I mean tell me if my literally but I mean tell me if my literally but I mean tell me if my logic's wrong is a small amount of logic's wrong is a small amount of logic's wrong is a small amount of chemicals being uninterrupted. Does that chemicals being uninterrupted. Does that chemicals being uninterrupted. Does that make logical sense? make logical sense? make logical sense? >> Yeah. So I I think about this way too >> Yeah. So I I think about this way too >> Yeah. So I I think about this way too much. I guess we are going to talk about much. I guess we are going to talk about much. I guess we are going to talk about psychedelics, [laughter] reality and psychedelics, [laughter] reality and psychedelics, [laughter] reality and religion. Um couple short statements religion. Um couple short statements religion. Um couple short statements about this. You're I fascinated by this. about this. You're I fascinated by this. about this. You're I fascinated by this. I'd love to hear you talk more about it. I'd love to hear you talk more about it. I'd love to hear you talk more about it. But here are a couple ways that I think But here are a couple ways that I think But here are a couple ways that I think about it in a non um dismissive way. about it in a non um dismissive way. about it in a non um dismissive way. Most all of biology is just Most all of biology is just Most all of biology is just compartmentalized chemistry. So whether compartmentalized chemistry. So whether compartmentalized chemistry. So whether or not it's the flow of electricity or not it's the flow of electricity or not it's the flow of electricity along neural circuits to generate along neural circuits to generate along neural circuits to generate tenacity for instance or learning, tenacity for instance or learning, tenacity for instance or learning, you're just guiding chemistry in you're just guiding chemistry in you're just guiding chemistry in particular ways. Okay, that's not a way particular ways. Okay, that's not a way particular ways. Okay, that's not a way to trivialize it. It's kind of a way to to trivialize it. It's kind of a way to to trivialize it. It's kind of a way to think about it. There are two ways that think about it. There are two ways that think about it. There are two ways that you can change brain function, behavior, you can change brain function, behavior, you can change brain function, behavior, and chemistry. One is mechanical.

and chemistry. One is mechanical. and chemistry. One is mechanical. I can breathe differently. I can get a I can breathe differently. I can get a I can breathe differently. I can get a massage, right? I could poke myself with massage, right? I could poke myself with massage, right? I could poke myself with a knife. Okay? So, there are mechanical a knife. Okay? So, there are mechanical a knife. Okay? So, there are mechanical forces that change our physiology. And forces that change our physiology. And forces that change our physiology. And then there are chemical forces, then there are chemical forces, then there are chemical forces, pharmarmacology, things we eat, and pharmarmacology, things we eat, and pharmarmacology, things we eat, and chemicals within us, serotonin, etc. chemicals within us, serotonin, etc. chemicals within us, serotonin, etc. That's really it. There's no other That's really it. There's no other That's really it. There's no other thing. In many ways, you're absolutely thing. In many ways, you're absolutely thing. In many ways, you're absolutely right. It's compartmentalized chemistry right. It's compartmentalized chemistry right. It's compartmentalized chemistry and mechanics and other chemicals are and mechanics and other chemicals are and mechanics and other chemicals are what control that chemistry. And what control that chemistry. And what control that chemistry. And I think organizing one's thoughts I think organizing one's thoughts I think organizing one's thoughts sometimes in that way can be helpful sometimes in that way can be helpful sometimes in that way can be helpful because you realize the stress response because you realize the stress response because you realize the stress response is really just a bunch of chemicals is really just a bunch of chemicals is really just a bunch of chemicals happening in certain places and so on. I happening in certain places and so on. I happening in certain places and so on. I personally am intrigued about the idea personally am intrigued about the idea personally am intrigued about the idea of things outside of our conscious of things outside of our conscious of things outside of our conscious understanding in biology that maybe understanding in biology that maybe understanding in biology that maybe things like DMT give us access to or things like DMT give us access to or things like DMT give us access to or maybe just prayer gives us access to or maybe just prayer gives us access to or maybe just prayer gives us access to or faith gives us access to. And it comes faith gives us access to. And it comes faith gives us access to. And it comes from my recognition both as a from my recognition both as a from my recognition both as a neuroscientist and just a human who's neuroscientist and just a human who's neuroscientist and just a human who's been alive for 50 years and some change been alive for 50 years and some change been alive for 50 years and some change that our biology and psychology, let's that our biology and psychology, let's that our biology and psychology, let's mold those together, are mold those together, are mold those together, are extraordinarily good at accomplishing extraordinarily good at accomplishing extraordinarily good at accomplishing certain things.

certain things. certain things. But there are certain things that are But there are certain things that are But there are certain things that are outside the abilities of our psychology outside the abilities of our psychology outside the abilities of our psychology and biology. And if we are asking our and biology. And if we are asking our and biology. And if we are asking our psychology and biology to satisfy psychology and biology to satisfy psychology and biology to satisfy something that our psychology and something that our psychology and something that our psychology and biology simply cannot satisfy, we're biology simply cannot satisfy, we're biology simply cannot satisfy, we're going to miss out on a lot of potential going to miss out on a lot of potential going to miss out on a lot of potential meaning in life. And what I to be very meaning in life. And what I to be very meaning in life. And what I to be very direct about it like at the point where direct about it like at the point where direct about it like at the point where I decide to really embrace the idea of I decide to really embrace the idea of I decide to really embrace the idea of faith of a god, right? That there are faith of a god, right? That there are faith of a god, right? That there are powers outside of human understanding powers outside of human understanding powers outside of human understanding that can be very useful. that can be very useful. that can be very useful. everything got better. It It relieved me everything got better. It It relieved me everything got better. It It relieved me of the pressure to control everything of the pressure to control everything of the pressure to control everything internally and externally. And I find it internally and externally. And I find it internally and externally. And I find it not just intriguing, but absolutely not just intriguing, but absolutely not just intriguing, but absolutely captivating that captivating that captivating that a force outside of us, some people call a force outside of us, some people call a force outside of us, some people call it God, the universe, right? Some people it God, the universe, right? Some people it God, the universe, right? Some people might think it's Jesus. Some people might think it's Jesus. Some people might think it's Jesus. Some people might think it's something else might might think it's something else might might think it's something else might actually hold some power in how we could actually hold some power in how we could actually hold some power in how we could potentially behave, be better, be potentially behave, be better, be potentially behave, be better, be Wouldn't it be wonderful if there's this Wouldn't it be wonderful if there's this Wouldn't it be wonderful if there's this thing planted in us or some of us, which thing planted in us or some of us, which thing planted in us or some of us, which is a question about things outside of us is a question about things outside of us is a question about things outside of us that if we were to embrace that if we were to embrace that if we were to embrace could allow us to get to a better place could allow us to get to a better place could allow us to get to a better place as a species? Why would we think that a as a species? Why would we think that a as a species? Why would we think that a a technology like AI would do that? AI a technology like AI would do that? AI a technology like AI would do that? AI is wonderful, but why would we think is wonderful, but why would we think is wonderful, but why would we think that it would come from computers?

that it would come from computers? that it would come from computers? That's of us, right? Why would we think That's of us, right? Why would we think That's of us, right? Why would we think it would come from anything that humans it would come from anything that humans it would come from anything that humans and only humans could do? To me, the and only humans could do? To me, the and only humans could do? To me, the embracing the notion of a God and having embracing the notion of a God and having embracing the notion of a God and having faith, which by the way is about having faith, which by the way is about having faith, which by the way is about having doubt, but still doing the the things, doubt, but still doing the the things, doubt, but still doing the the things, the practices, prayer is like to me one the practices, prayer is like to me one the practices, prayer is like to me one of the most liberating and educating of the most liberating and educating of the most liberating and educating thing not just about stuff of God in the thing not just about stuff of God in the thing not just about stuff of God in the universe, but about the human brain. universe, but about the human brain. universe, but about the human brain. Okay, I've got some questions. Okay, I've got some questions. Okay, I've got some questions. >> Yeah, I mean it's like we're not meant >> Yeah, I mean it's like we're not meant >> Yeah, I mean it's like we're not meant to solve this on our own. to solve this on our own. to solve this on our own. >> Do you believe in God? >> Do you believe in God? >> Do you believe in God? >> Absolutely. >> Absolutely. >> Absolutely. >> When did God come into your life? >> When did God come into your life? >> When did God come into your life? >> Very early, but I was very >> Very early, but I was very >> Very early, but I was very good at suppressing the notion that it good at suppressing the notion that it good at suppressing the notion that it was real. Like I would pray in private. was real. Like I would pray in private. was real. Like I would pray in private. I would hide it and um and not just in I would hide it and um and not just in I would hide it and um and not just in bad times. And then I think I lived bad times. And then I think I lived bad times. And then I think I lived enough and observed enough hardship. enough and observed enough hardship. enough and observed enough hardship. We've talked about some of this on a We've talked about some of this on a We've talked about some of this on a previous podcast. I talk a little bit previous podcast. I talk a little bit previous podcast. I talk a little bit about that in the book, but but I about that in the book, but but I about that in the book, but but I observed it out there, too, not just in observed it out there, too, not just in observed it out there, too, not just in my own life that I I started to realize, my own life that I I started to realize, my own life that I I started to realize, especially if you stick your hands in especially if you stick your hands in especially if you stick your hands in enough brains. And you see my good enough brains. And you see my good enough brains. And you see my good friend Eddie Chang record from the brain friend Eddie Chang record from the brain friend Eddie Chang record from the brain of a awake human and remove a tumor and of a awake human and remove a tumor and of a awake human and remove a tumor and save that person's life. And you also save that person's life. And you also save that person's life. And you also realize that brain areas are controlling realize that brain areas are controlling realize that brain areas are controlling things because when they're stimulated, things because when they're stimulated, things because when they're stimulated, that person feels and responds in a that person feels and responds in a that person feels and responds in a certain way. You realize that we're not certain way. You realize that we're not certain way. You realize that we're not all meat and potatoes in there. there's all meat and potatoes in there. there's all meat and potatoes in there. there's something something something else. But I'm not sure that it all comes else. But I'm not sure that it all comes else. But I'm not sure that it all comes from us. It's it's sort of hard to

from us. It's it's sort of hard to from us. It's it's sort of hard to explain. The the best way I kind of explain. The the best way I kind of explain. The the best way I kind of wriggle out of this is that I I brought wriggle out of this is that I I brought wriggle out of this is that I I brought my dad on my podcast. My dad and I for my dad on my podcast. My dad and I for my dad on my podcast. My dad and I for many years had a choppy relationship. We many years had a choppy relationship. We many years had a choppy relationship. We have a great relationship now. He's 83 have a great relationship now. He's 83 have a great relationship now. He's 83 years old. He's super vigorous. He loves years old. He's super vigorous. He loves years old. He's super vigorous. He loves ideas. He's into quantum, you know, ideas. He's into quantum, you know, ideas. He's into quantum, you know, quantum computing. And he he's a quantum computing. And he he's a quantum computing. And he he's a theoretical physicist, right? And I theoretical physicist, right? And I theoretical physicist, right? And I asked him to explain quantum mechanics. asked him to explain quantum mechanics. asked him to explain quantum mechanics. I go, "Okay, like tell my audience how I go, "Okay, like tell my audience how I go, "Okay, like tell my audience how relativity works." He worked on chaos relativity works." He worked on chaos relativity works." He worked on chaos theory. Okay, tell us how chaos works. theory. Okay, tell us how chaos works. theory. Okay, tell us how chaos works. And he said, "I'll do that, but you have And he said, "I'll do that, but you have And he said, "I'll do that, but you have to understand that one of the most to understand that one of the most to understand that one of the most important things about understanding important things about understanding important things about understanding quantum mechanics is that early on you quantum mechanics is that early on you quantum mechanics is that early on you are told and you learn that the human are told and you learn that the human are told and you learn that the human brain can't wrap its head around quantum brain can't wrap its head around quantum brain can't wrap its head around quantum mechanics with logic, with the with mechanics with logic, with the with mechanics with logic, with the with human understanding. You have to rely on human understanding. You have to rely on human understanding. You have to rely on the math." And he says anyone who talks the math." And he says anyone who talks the math." And he says anyone who talks about the quantum field who can't show about the quantum field who can't show about the quantum field who can't show you the math, can't show you the proofs, you the math, can't show you the proofs, you the math, can't show you the proofs, is lying. He loves it when people are is lying. He loves it when people are is lying. He loves it when people are like, "Oh, the quantum this and the like, "Oh, the quantum this and the like, "Oh, the quantum this and the quantum that is often is in like the quantum that is often is in like the quantum that is often is in like the meditative communities, but others too."

meditative communities, but others too." meditative communities, but others too." And he goes, "People throw this word And he goes, "People throw this word And he goes, "People throw this word around because very few people actually around because very few people actually around because very few people actually understand quantum biology. There's gaps understand quantum biology. There's gaps understand quantum biology. There's gaps in there's some logic, but there's gaps in there's some logic, but there's gaps in there's some logic, but there's gaps in their logic that the math doesn't in their logic that the math doesn't in their logic that the math doesn't line up with. line up with. line up with. >> And the math doesn't lie." So what he >> And the math doesn't lie." So what he >> And the math doesn't lie." So what he was saying and we were having a was saying and we were having a was saying and we were having a discussion about God and he said yeah at discussion about God and he said yeah at discussion about God and he said yeah at some point if you're going to have faith some point if you're going to have faith some point if you're going to have faith in a higher power God you have to depart in a higher power God you have to depart in a higher power God you have to depart this notion that your logical brain can this notion that your logical brain can this notion that your logical brain can go from A to B to C and boom you're go from A to B to C and boom you're go from A to B to C and boom you're there but in quantum mechanics it's the there but in quantum mechanics it's the there but in quantum mechanics it's the same thing but on the basis of quantum same thing but on the basis of quantum same thing but on the basis of quantum mechanics you can build stuff you can mechanics you can build stuff you can mechanics you can build stuff you can engineer stuff in the real world like engineer stuff in the real world like engineer stuff in the real world like that red light or a rocket that red light or a rocket that red light or a rocket >> are you saying but you don't know all of >> are you saying but you don't know all of >> are you saying but you don't know all of this this this >> there's no math to prove this thing that >> there's no math to prove this thing that >> there's no math to prove this thing that I call my the existence of God. There's I call my the existence of God. There's I call my the existence of God. There's no math and it's not worth torturing no math and it's not worth torturing no math and it's not worth torturing yourself over. What I believe is worth yourself over. What I believe is worth yourself over. What I believe is worth torturing yourself over. And there's torturing yourself over. And there's torturing yourself over. And there's also great beauty in there is embracing also great beauty in there is embracing also great beauty in there is embracing the practice of prayer, embracing the the practice of prayer, embracing the the practice of prayer, embracing the questions and the like opening the questions and the like opening the questions and the like opening the aperture of your beliefs just for a aperture of your beliefs just for a aperture of your beliefs just for a moment going maybe I'm going to just moment going maybe I'm going to just moment going maybe I'm going to just believe in God for 10 seconds.

believe in God for 10 seconds. believe in God for 10 seconds. >> See what that's like. And I started to >> See what that's like. And I started to >> See what that's like. And I started to experience beauty and experience um experience beauty and experience um experience beauty and experience um peace around not trying to control peace around not trying to control peace around not trying to control things that obviously were not under my things that obviously were not under my things that obviously were not under my control, not just within me, but in control, not just within me, but in control, not just within me, but in other people. And I really started to other people. And I really started to other people. And I really started to see what I could only describe as see what I could only describe as see what I could only describe as miracles. And by miracles, I mean I miracles. And by miracles, I mean I miracles. And by miracles, I mean I would pray for some indication of what would pray for some indication of what would pray for some indication of what the right path might be on something the right path might be on something the right path might be on something where it wasn't clear to me. And then where it wasn't clear to me. And then where it wasn't clear to me. And then two or three days later something would two or three days later something would two or three days later something would happen which would like seem almost happen which would like seem almost happen which would like seem almost completely unrelated and the answer completely unrelated and the answer completely unrelated and the answer would come in that thing. And then I would come in that thing. And then I would come in that thing. And then I just locked in. I'm like listen I'm a just locked in. I'm like listen I'm a just locked in. I'm like listen I'm a disciplined guy when I really want to disciplined guy when I really want to disciplined guy when I really want to be. I'm going to pray every night before be. I'm going to pray every night before be. I'm going to pray every night before I go to sleep. If I fall asleep I'll get I go to sleep. If I fall asleep I'll get I go to sleep. If I fall asleep I'll get out of bed and pray when I if I wake up out of bed and pray when I if I wake up out of bed and pray when I if I wake up in the middle of the night. I've not in the middle of the night. I've not in the middle of the night. I've not missed a night in nearly 3 years. I was missed a night in nearly 3 years. I was missed a night in nearly 3 years. I was recently invited up to Stanford to give recently invited up to Stanford to give recently invited up to Stanford to give a talk with Arthur Brooks who's a a talk with Arthur Brooks who's a a talk with Arthur Brooks who's a lifetime Catholic. He's in mass every lifetime Catholic. He's in mass every lifetime Catholic. He's in mass every morning. You know, he and I have very morning. You know, he and I have very morning. You know, he and I have very different experiences of God and different experiences of God and different experiences of God and religion. My family was mixed religion. religion. My family was mixed religion. religion. My family was mixed religion. I got to sit up there and just say, I got to sit up there and just say, I got to sit up there and just say, "Listen, I'm gonna tell you that I for "Listen, I'm gonna tell you that I for "Listen, I'm gonna tell you that I for sure am the person who's least sure am the person who's least sure am the person who's least knowledgeable, least versed in this knowledgeable, least versed in this knowledgeable, least versed in this room. But what I can tell you is my room. But what I can tell you is my room. But what I can tell you is my experience with prayer. What I can tell experience with prayer. What I can tell experience with prayer. What I can tell you is what I've observed in myself when you is what I've observed in myself when you is what I've observed in myself when I open the aperture for faith. The I open the aperture for faith. The I open the aperture for faith. The reason I did that talk is because our reason I did that talk is because our reason I did that talk is because our former director of neurosciences at former director of neurosciences at former director of neurosciences at Stanford um had written to me and said, Stanford um had written to me and said, Stanford um had written to me and said, 'I think you should consider talking to 'I think you should consider talking to 'I think you should consider talking to this group. And he did some of the most this group. And he did some of the most this group. And he did some of the most important experiments in the history of important experiments in the history of important experiments in the history of neuroscience linking neuronal activity

neuroscience linking neuronal activity neuroscience linking neuronal activity to perception. He really showed that if to perception. He really showed that if to perception. He really showed that if you stimulate certain brain areas, you stimulate certain brain areas, you stimulate certain brain areas, people perceive things a certain way people perceive things a certain way people perceive things a certain way regardless of what's happening out in regardless of what's happening out in regardless of what's happening out in the world. Mhm. the world. Mhm. the world. Mhm. >> Like there's a brain area I could >> Like there's a brain area I could >> Like there's a brain area I could trigger right now and I could show you a trigger right now and I could show you a trigger right now and I could show you a movie of a bunch of dots moving up and movie of a bunch of dots moving up and movie of a bunch of dots moving up and everyone here would be like, "They're everyone here would be like, "They're everyone here would be like, "They're moving up." And if I tickled the right moving up." And if I tickled the right moving up." And if I tickled the right neuron in your brain, you'd say, neuron in your brain, you'd say, neuron in your brain, you'd say, "They're going down." And like that's "They're going down." And like that's "They're going down." And like that's wild. Then I turn it off and you say, wild. Then I turn it off and you say, wild. Then I turn it off and you say, "Oh yeah, of course they're going up." "Oh yeah, of course they're going up." "Oh yeah, of course they're going up." Your understanding of the world is an Your understanding of the world is an Your understanding of the world is an abstraction abstraction abstraction that occurs inside your skull on the that occurs inside your skull on the that occurs inside your skull on the basis of photons that come in through basis of photons that come in through basis of photons that come in through your eyes, sound waves that hit your your eyes, sound waves that hit your your eyes, sound waves that hit your ears, mechanical forces that hit your ears, mechanical forces that hit your ears, mechanical forces that hit your skin, and chemicals that go in your skin, and chemicals that go in your skin, and chemicals that go in your nostrils and in your mouth. And then you nostrils and in your mouth. And then you nostrils and in your mouth. And then you create you abstract reality in here. create you abstract reality in here. create you abstract reality in here. Now, the laws of physics dictate how Now, the laws of physics dictate how Now, the laws of physics dictate how those things like photons have those things like photons have those things like photons have properties, sound waves have properties, properties, sound waves have properties, properties, sound waves have properties, and those are converted. they're and those are converted. they're and those are converted. they're transformed into signals. But then you transformed into signals. But then you transformed into signals. But then you abstract the world with enough abstract the world with enough abstract the world with enough accuracies that I can pick up this pen, accuracies that I can pick up this pen, accuracies that I can pick up this pen, >> okay, and not miss it, at least for now.

>> okay, and not miss it, at least for now. >> okay, and not miss it, at least for now. So So So if you understand neuroscience that way, if you understand neuroscience that way, if you understand neuroscience that way, and then you go, we don't see infrared and then you go, we don't see infrared and then you go, we don't see infrared in this room because we don't have the in this room because we don't have the in this room because we don't have the sensors, sensors, sensors, >> but a pit viper does, does that mean >> but a pit viper does, does that mean >> but a pit viper does, does that mean that there's a god? No, not necessarily. that there's a god? No, not necessarily. that there's a god? No, not necessarily. That alone doesn't prove that. But what That alone doesn't prove that. But what That alone doesn't prove that. But what it does prove is that we only have it does prove is that we only have it does prove is that we only have access to the physical events in the access to the physical events in the access to the physical events in the world that we have the filters within us world that we have the filters within us world that we have the filters within us to extract which is a kind of to extract which is a kind of to extract which is a kind of mealymouthed way of saying you can't see mealymouthed way of saying you can't see mealymouthed way of saying you can't see it cuz you can't see it. it cuz you can't see it. it cuz you can't see it. >> You don't have the sensors. You can >> You don't have the sensors. You can >> You don't have the sensors. You can throw on infrared goggles and then you throw on infrared goggles and then you throw on infrared goggles and then you can see it. But that's a technology can see it. But that's a technology can see it. But that's a technology there. I don't think there will ever be there. I don't think there will ever be there. I don't think there will ever be the god goggles. The emotional goggles the god goggles. The emotional goggles the god goggles. The emotional goggles so to speak come from this thing that we so to speak come from this thing that we so to speak come from this thing that we call faith. Faith is the infrared call faith. Faith is the infrared call faith. Faith is the infrared goggles of of human understanding about goggles of of human understanding about goggles of of human understanding about why we're here. And the the challenge why we're here. And the the challenge why we're here. And the the challenge for people is I feel like people come in for people is I feel like people come in for people is I feel like people come in three categories. They they either at three categories. They they either at three categories. They they either at least three. They either would force least three. They either would force least three. They either would force religion in a bad way so they hate it.

religion in a bad way so they hate it. religion in a bad way so they hate it. They never had access to it in a way They never had access to it in a way They never had access to it in a way that made them gently pulled toward it that made them gently pulled toward it that made them gently pulled toward it or you know they were like it was like or you know they were like it was like or you know they were like it was like people knocking on their door. It felt people knocking on their door. It felt people knocking on their door. It felt like a disturbance. And I, you know, I'm like a disturbance. And I, you know, I'm like a disturbance. And I, you know, I'm not against proilitizing if it's done not against proilitizing if it's done not against proilitizing if it's done kindly and with, you know, delicately. kindly and with, you know, delicately. kindly and with, you know, delicately. Or they are absolutely convinced that it Or they are absolutely convinced that it Or they are absolutely convinced that it can't be, which I look at as sort of a can't be, which I look at as sort of a can't be, which I look at as sort of a spiritual anorexia. You know, there are spiritual anorexia. You know, there are spiritual anorexia. You know, there are regions of the brain that when regions of the brain that when regions of the brain that when stimulated, people get a godlike exper stimulated, people get a godlike exper stimulated, people get a godlike exper the experience of God, not as the experience of God, not as the experience of God, not as themselves, but they feel it. You had themselves, but they feel it. You had themselves, but they feel it. You had this idea. And so people have said, "Oh, this idea. And so people have said, "Oh, this idea. And so people have said, "Oh, well then there's a God region of the well then there's a God region of the well then there's a God region of the brain, and it's just a brain region. brain, and it's just a brain region. brain, and it's just a brain region. It's just a brain region. That can't It's just a brain region. That can't It's just a brain region. That can't be." But we have brain regions. Arthur be." But we have brain regions. Arthur be." But we have brain regions. Arthur says this much more eloquently than I says this much more eloquently than I says this much more eloquently than I could. There are brain regions for could. There are brain regions for could. There are brain regions for thirst which in the philosophical thirst which in the philosophical thirst which in the philosophical way again this is coming from him not me way again this is coming from him not me way again this is coming from him not me would say well that proves the existence would say well that proves the existence would say well that proves the existence of water. The thirst proves the of water. The thirst proves the of water. The thirst proves the existence of water right. So I have a existence of water right. So I have a existence of water right. So I have a thirst circuit for gaining understanding thirst circuit for gaining understanding thirst circuit for gaining understanding of this thing that we call life and of this thing that we call life and of this thing that we call life and whatever comes after it. And in that whatever comes after it. And in that whatever comes after it. And in that thirst, I decided to open the aperture thirst, I decided to open the aperture thirst, I decided to open the aperture to the idea that it's that the thing, to the idea that it's that the thing, to the idea that it's that the thing, the stimulus, the water, the photons, the stimulus, the water, the photons, the stimulus, the water, the photons, I'm not able to extract that through I'm not able to extract that through I'm not able to extract that through thought, through my eyes, through my thought, through my eyes, through my thought, through my eyes, through my ears.

ears. ears. Just like my dad couldn't come to Just like my dad couldn't come to Just like my dad couldn't come to understand quantum mechanics by thinking understand quantum mechanics by thinking understand quantum mechanics by thinking really hard about it, you have to do the really hard about it, you have to do the really hard about it, you have to do the math. And there are gaps in the in my math. And there are gaps in the in my math. And there are gaps in the in my reasoning here. Like it's not a perfect reasoning here. Like it's not a perfect reasoning here. Like it's not a perfect one to one, but also life's just so much one to one, but also life's just so much one to one, but also life's just so much better, man. I don't think anxiety better, man. I don't think anxiety better, man. I don't think anxiety sticks in us very long. If we we're sticks in us very long. If we we're sticks in us very long. If we we're feeling anxious, he pray God please like feeling anxious, he pray God please like feeling anxious, he pray God please like help me remove help me remove this. It's help me remove help me remove this. It's help me remove help me remove this. It's not do this for me. It's help me not do this for me. It's help me not do this for me. It's help me put energy in me to do the right things put energy in me to do the right things put energy in me to do the right things today. Put energy in me to serve people. today. Put energy in me to serve people. today. Put energy in me to serve people. I prayed before I came in here I prayed before I came in here I prayed before I came in here >> on get on my knees before every podcast >> on get on my knees before every podcast >> on get on my knees before every podcast guest or host and I prayed. I prayed for guest or host and I prayed. I prayed for guest or host and I prayed. I prayed for I just said please help me move my ego I just said please help me move my ego I just said please help me move my ego out of the room. We all have an ego. out of the room. We all have an ego. out of the room. We all have an ego. help me move my ego out of the room. I I help me move my ego out of the room. I I help me move my ego out of the room. I I would hope that people could learn would hope that people could learn would hope that people could learn useful information that might help them useful information that might help them useful information that might help them and that they would propagate that and that they would propagate that and that they would propagate that information. Please make sure that I information. Please make sure that I information. Please make sure that I maintain humility, maintain like help me maintain humility, maintain like help me maintain humility, maintain like help me help me strive for clarity and I also help me strive for clarity and I also help me strive for clarity and I also said and help Stephen and I do something said and help Stephen and I do something said and help Stephen and I do something that we're not predicting that would that we're not predicting that would that we're not predicting that would happen but you want us to happen that we happen but you want us to happen that we happen but you want us to happen that we don't understand. And maybe that's this don't understand. And maybe that's this don't understand. And maybe that's this part of the conversation, [laughter] part of the conversation, [laughter] part of the conversation, [laughter] right? Like you know, I don't know. And right? Like you know, I don't know. And right? Like you know, I don't know. And the point is not to know. It's also fun the point is not to know. It's also fun the point is not to know. It's also fun as a scientist who loves mechanisms and as a scientist who loves mechanisms and as a scientist who loves mechanisms and cells and circuits and neurom modulators cells and circuits and neurom modulators cells and circuits and neurom modulators and it's enriching to have a part of and it's enriching to have a part of and it's enriching to have a part of life that like I can just life that like I can just life that like I can just explore in like it's I like mysteries explore in like it's I like mysteries explore in like it's I like mysteries like science is about mysteries and it's like science is about mysteries and it's like science is about mysteries and it's about solving mysteries but it's also about solving mysteries but it's also about solving mysteries but it's also about being in awe of the the mystery about being in awe of the the mystery about being in awe of the the mystery and um I'm all in man. I mean I'm

and um I'm all in man. I mean I'm and um I'm all in man. I mean I'm different allin than different allin than different allin than other people talk about being allin and other people talk about being allin and other people talk about being allin and I don't tell people what to do morally. I don't tell people what to do morally. I don't tell people what to do morally. I'm I'm really just trying to navigate I'm I'm really just trying to navigate I'm I'm really just trying to navigate my own my own path. But it is uh it's my own my own path. But it is uh it's my own my own path. But it is uh it's like one of the best things that ever like one of the best things that ever like one of the best things that ever happened to me. It's so liberating and happened to me. It's so liberating and happened to me. It's so liberating and life is still plenty hard. But I love life is still plenty hard. But I love life is still plenty hard. But I love it. it. it. >> It seems to be an antidote that a lot of >> It seems to be an antidote that a lot of >> It seems to be an antidote that a lot of people are reaching for now based on the people are reaching for now based on the people are reaching for now based on the way that we've kind of designed our way that we've kind of designed our way that we've kind of designed our lives over the last couple of decades. lives over the last couple of decades. lives over the last couple of decades. the sort of individualism, the the sort of individualism, the the sort of individualism, the loneliness, the I don't know nihilism, loneliness, the I don't know nihilism, loneliness, the I don't know nihilism, the me me, the material success, the you the me me, the material success, the you the me me, the material success, the you could say like low-level narcissism of could say like low-level narcissism of could say like low-level narcissism of being on social media and trying to get being on social media and trying to get being on social media and trying to get as many followers as you can. And we've as many followers as you can. And we've as many followers as you can. And we've become islands. And I I've been thinking become islands. And I I've been thinking become islands. And I I've been thinking a lot about this idea of like God and a lot about this idea of like God and a lot about this idea of like God and meaning because it does appear to me meaning because it does appear to me meaning because it does appear to me that we are meant to be like anchored that we are meant to be like anchored that we are meant to be like anchored to, you know, ourselves and our family to, you know, ourselves and our family to, you know, ourselves and our family and then like, I don't know, our and then like, I don't know, our and then like, I don't know, our community and then maybe our city and community and then maybe our city and community and then maybe our city and then maybe our country and then maybe then maybe our country and then maybe then maybe our country and then maybe the planet and then something above.

the planet and then something above. the planet and then something above. >> I mean, you're an ambitious guy. Go >> I mean, you're an ambitious guy. Go >> I mean, you're an ambitious guy. Go bigger, man. I'm not trying to push you bigger, man. I'm not trying to push you bigger, man. I'm not trying to push you like No, no, please. like No, no, please. like No, no, please. >> Bigger. The biggest thing is that the >> Bigger. The biggest thing is that the >> Bigger. The biggest thing is that the that is a nonhuman force in the universe that is a nonhuman force in the universe that is a nonhuman force in the universe that wants goodness that wants goodness that wants goodness and can exemplify perfection and can exemplify perfection and can exemplify perfection and you and I if I may by virtue of and you and I if I may by virtue of and you and I if I may by virtue of being human by virtue of having circuits being human by virtue of having circuits being human by virtue of having circuits that I mean the famous studies like that I mean the famous studies like that I mean the famous studies like people get to stimulate different areas people get to stimulate different areas people get to stimulate different areas of their brain you know the area that of their brain you know the area that of their brain you know the area that people like to stimulate a lot the area people like to stimulate a lot the area people like to stimulate a lot the area that generates frustration and anger that generates frustration and anger that generates frustration and anger that arousal I saw that result and I was that arousal I saw that result and I was that arousal I saw that result and I was like oh man that's disappointing why not like oh man that's disappointing why not like oh man that's disappointing why not beauty, giddiness or even feelings of beauty, giddiness or even feelings of beauty, giddiness or even feelings of being drunk. Though they found that too, being drunk. Though they found that too, being drunk. Though they found that too, but they were not as interested in that. but they were not as interested in that. but they were not as interested in that. You know, are we bad? No, we're not bad. You know, are we bad? No, we're not bad. You know, are we bad? No, we're not bad. We we are wired with an animal part of We we are wired with an animal part of We we are wired with an animal part of our brain and we are wired with a our brain and we are wired with a our brain and we are wired with a conscious thoughtful part of our brain. conscious thoughtful part of our brain. conscious thoughtful part of our brain. And it's a lot of work to ascend. I know And it's a lot of work to ascend. I know And it's a lot of work to ascend. I know that word is like it in the looks maxing that word is like it in the looks maxing that word is like it in the looks maxing thing now but like it's a to ascend as a thing now but like it's a to ascend as a thing now but like it's a to ascend as a human to a place where you're living in human to a place where you're living in human to a place where you're living in a controlled and thoughtful and peaceful a controlled and thoughtful and peaceful a controlled and thoughtful and peaceful way with yourself and with your pursuits way with yourself and with your pursuits way with yourself and with your pursuits and you're putting trying striving to and you're putting trying striving to and you're putting trying striving to put goodness in the world and take care put goodness in the world and take care put goodness in the world and take care of people and and to do that uh with a of people and and to do that uh with a of people and and to do that uh with a little less friction. I know from little less friction. I know from little less friction. I know from experience that comes from trying not to experience that comes from trying not to experience that comes from trying not to control every aspect of every process control every aspect of every process control every aspect of every process and somehow everything just goes much and somehow everything just goes much and somehow everything just goes much better. So, you know, people will be better. So, you know, people will be better. So, you know, people will be like, "Oh, he really drank the like, "Oh, he really drank the like, "Oh, he really drank the Kool-Aid." Like, I don't know. I I

Kool-Aid." Like, I don't know. I I Kool-Aid." Like, I don't know. I I actually think that this was pumping in actually think that this was pumping in actually think that this was pumping in my veins from go. Yes, I worked on a lot my veins from go. Yes, I worked on a lot my veins from go. Yes, I worked on a lot of topics um stress, vision, etc. But I of topics um stress, vision, etc. But I of topics um stress, vision, etc. But I studied neural development for a long studied neural development for a long studied neural development for a long time and you know sperm meets egg and time and you know sperm meets egg and time and you know sperm meets egg and cells start dividing and you get a human cells start dividing and you get a human cells start dividing and you get a human and um yes we understand induction and um yes we understand induction and um yes we understand induction factors. I teach developmental robotics factors. I teach developmental robotics factors. I teach developmental robotics cell migration axon guidance you know cell migration axon guidance you know cell migration axon guidance you know misoderm ectoerm etc. misoderm ectoerm etc. misoderm ectoerm etc. Great. Like compartmentalized chemistry Great. Like compartmentalized chemistry Great. Like compartmentalized chemistry can give you a human, but there are gaps can give you a human, but there are gaps can give you a human, but there are gaps in our understanding and there's magic in our understanding and there's magic in our understanding and there's magic in that orchestration that goes beyond in that orchestration that goes beyond in that orchestration that goes beyond what the science can even begin to what the science can even begin to what the science can even begin to understand. And it's nothing short of understand. And it's nothing short of understand. And it's nothing short of spectacular. You just like also who spectacular. You just like also who spectacular. You just like also who doesn't want more awe in their life? doesn't want more awe in their life? doesn't want more awe in their life? It's like Dr. Kelner is like the the awe It's like Dr. Kelner is like the the awe It's like Dr. Kelner is like the the awe guy at Berkeley like he said. Yeah. Awe guy at Berkeley like he said. Yeah. Awe guy at Berkeley like he said. Yeah. Awe is when you go from small aperture to is when you go from small aperture to is when you go from small aperture to big aperture and from big aperture to big aperture and from big aperture to big aperture and from big aperture to small aperture. That transition induces small aperture. That transition induces small aperture. That transition induces awe and you can hear it in sound too.

awe and you can hear it in sound too. awe and you can hear it in sound too. Like when you walk in off the street and Like when you walk in off the street and Like when you walk in off the street and you go into like Stanford has this you go into like Stanford has this you go into like Stanford has this incredible church. Memorial church is incredible church. Memorial church is incredible church. Memorial church is unbelievably beautiful with this giant unbelievably beautiful with this giant unbelievably beautiful with this giant organ and you walk in there and people organ and you walk in there and people organ and you walk in there and people change. Not just because it's a you like change. Not just because it's a you like change. Not just because it's a you like there's this high ceiling and you're there's this high ceiling and you're there's this high ceiling and you're like wow like this is incredible. Of like wow like this is incredible. Of like wow like this is incredible. Of course, I know humans made it. Like I'm course, I know humans made it. Like I'm course, I know humans made it. Like I'm not an idiot, but not an idiot, but not an idiot, but day aperture to day aperture to day aperture to holy aperture. The like these and you holy aperture. The like these and you holy aperture. The like these and you can get this other ways, right? I'm not can get this other ways, right? I'm not can get this other ways, right? I'm not saying you can't get this other ways, saying you can't get this other ways, saying you can't get this other ways, but I like the idea that if we dial out but I like the idea that if we dial out but I like the idea that if we dial out really far really far really far >> that there's something much greater than >> that there's something much greater than >> that there's something much greater than us. And and I don't know what it exactly us. And and I don't know what it exactly us. And and I don't know what it exactly what form it takes or exactly what shape what form it takes or exactly what shape what form it takes or exactly what shape it takes or exactly what ways that it um it takes or exactly what ways that it um it takes or exactly what ways that it um God would exert God would exert God would exert uh influence over our minds. But uh influence over our minds. But uh influence over our minds. But >> you don't need to >> you don't need to >> you don't need to >> you don't need to. >> you don't need to. >> you don't need to. >> This is the thing that I have to I think >> This is the thing that I have to I think >> This is the thing that I have to I think I have to come to terms with is I I go, I have to come to terms with is I I go, I have to come to terms with is I I go, okay, this is really interesting. okay, this is really interesting. okay, this is really interesting. There's lots of meaning and benefits to There's lots of meaning and benefits to There's lots of meaning and benefits to my life. You know, if we're just my life. You know, if we're just my life. You know, if we're just thinking about benefits, right? And then thinking about benefits, right? And then thinking about benefits, right? And then I go, okay, so which which Bible have I I go, okay, so which which Bible have I I go, okay, so which which Bible have I got to believe? And then I start looking got to believe? And then I start looking got to believe? And then I start looking at the Bibles and I'm like, "Okay, at the Bibles and I'm like, "Okay, at the Bibles and I'm like, "Okay, Noah's arc."

Noah's arc." Noah's arc." >> Look at a bunch of them. I think one >> Look at a bunch of them. I think one >> Look at a bunch of them. I think one will call to you more than the others. will call to you more than the others. will call to you more than the others. Listen, it may end up being atheism for Listen, it may end up being atheism for Listen, it may end up being atheism for some people. But when I said um when I some people. But when I said um when I some people. But when I said um when I said spiritual anorexia earlier, said spiritual anorexia earlier, said spiritual anorexia earlier, anorexia is the most deadly of the anorexia is the most deadly of the anorexia is the most deadly of the psychiatric illnesses. psychiatric illnesses. psychiatric illnesses. It's like it's incredibly deadly. And It's like it's incredibly deadly. And It's like it's incredibly deadly. And it's a something happens to the neural it's a something happens to the neural it's a something happens to the neural circuits where people with true anorexia circuits where people with true anorexia circuits where people with true anorexia feel reward some sort of sense of quote feel reward some sort of sense of quote feel reward some sort of sense of quote unquote reinforcement is better than unquote reinforcement is better than unquote reinforcement is better than reward. Reinforcement from avoiding food reward. Reinforcement from avoiding food reward. Reinforcement from avoiding food as opposed to eating it. So that's very as opposed to eating it. So that's very as opposed to eating it. So that's very like runs against our evolution as a like runs against our evolution as a like runs against our evolution as a species, right? And our health. But the species, right? And our health. But the species, right? And our health. But the desire for food, as Arthur would say, desire for food, as Arthur would say, desire for food, as Arthur would say, proves the existence of food, right? The proves the existence of food, right? The proves the existence of food, right? The desire of thirst proves the existence of desire of thirst proves the existence of desire of thirst proves the existence of water. And there are atheists who are water. And there are atheists who are water. And there are atheists who are like, "Yeah, I don't need it. Not for like, "Yeah, I don't need it. Not for like, "Yeah, I don't need it. Not for me." And then there are atheists who are me." And then there are atheists who are me." And then there are atheists who are who have a kind of spiritual anorexia. who have a kind of spiritual anorexia. who have a kind of spiritual anorexia. It's almost like they get their It's almost like they get their It's almost like they get their spirituality is not believing in a god. spirituality is not believing in a god. spirituality is not believing in a god. And I look at them and I go, "Well, And I look at them and I go, "Well, And I look at them and I go, "Well, you're kind of on the like the same like you're kind of on the like the same like you're kind of on the like the same like extreme. It's almost like it wraps extreme. It's almost like it wraps extreme. It's almost like it wraps around so far that you you the the truly around so far that you you the the truly around so far that you you the the truly religious people and the atheists kind religious people and the atheists kind religious people and the atheists kind of meet right here. They both have the of meet right here. They both have the of meet right here. They both have the same sort of thing, but there's kind of same sort of thing, but there's kind of same sort of thing, but there's kind of an inversion of the circuit right there.

an inversion of the circuit right there. an inversion of the circuit right there. And so I don't know someone will work And so I don't know someone will work And so I don't know someone will work out the neuroscience or not. I'm going out the neuroscience or not. I'm going out the neuroscience or not. I'm going to keep praying because my life is that to keep praying because my life is that to keep praying because my life is that much better. much better. much better. >> When you when I heard you talk about it, >> When you when I heard you talk about it, >> When you when I heard you talk about it, I started praying a little bit. I started praying a little bit. I started praying a little bit. >> Oh, right on. >> Oh, right on. >> Oh, right on. >> Not all the time, but there there's >> Not all the time, but there there's >> Not all the time, but there there's several moments where I thought, do you several moments where I thought, do you several moments where I thought, do you know what? Now would be a good time to know what? Now would be a good time to know what? Now would be a good time to just pray. And someone like you saying just pray. And someone like you saying just pray. And someone like you saying that you do it gives a lot of other that you do it gives a lot of other that you do it gives a lot of other people permission to try and to people permission to try and to people permission to try and to investigate for themselves because you investigate for themselves because you investigate for themselves because you know you like if I'm in the human camp know you like if I'm in the human camp know you like if I'm in the human camp maybe I'm someone that really cares maybe I'm someone that really cares maybe I'm someone that really cares about scientific rigor and precision and about scientific rigor and precision and about scientific rigor and precision and and then if you if that if you change and then if you if that if you change and then if you if that if you change that camp to also be open-minded to that camp to also be open-minded to that camp to also be open-minded to spirituality and religion and these sort spirituality and religion and these sort spirituality and religion and these sort of other pursuits I can still [laughter] of other pursuits I can still [laughter] of other pursuits I can still [laughter] be sort of ideologically who I believe I be sort of ideologically who I believe I be sort of ideologically who I believe I am while also investigating these other am while also investigating these other am while also investigating these other things. So when I it was really things. So when I it was really things. So when I it was really impactful for me to hear you talk about impactful for me to hear you talk about impactful for me to hear you talk about prayer because it impacted my prayer because it impacted my prayer because it impacted my >> it gave me permission I should say at >> it gave me permission I should say at >> it gave me permission I should say at some weird level to also investigate and some weird level to also investigate and some weird level to also investigate and yeah like I report the same findings as yeah like I report the same findings as yeah like I report the same findings as you that you that you that >> it helps. [laughter] >> it helps. [laughter] >> it helps. [laughter] >> Yeah it helps. My former chair and >> Yeah it helps. My former chair and >> Yeah it helps. My former chair and director of neurosciences at Stanford director of neurosciences at Stanford director of neurosciences at Stanford who encouraged me to do that talk at who encouraged me to do that talk at who encouraged me to do that talk at Veraritoss where I mostly talked about Veraritoss where I mostly talked about Veraritoss where I mostly talked about how ignorant and naive I am on these how ignorant and naive I am on these how ignorant and naive I am on these topics. He's a brilliant neuroscientist.

topics. He's a brilliant neuroscientist. topics. He's a brilliant neuroscientist. He has faith He has faith He has faith >> and I respect him and I respect his >> and I respect him and I respect his >> and I respect him and I respect his mind. I also think there's maybe a kind mind. I also think there's maybe a kind mind. I also think there's maybe a kind of fun analogy here that just came to of fun analogy here that just came to of fun analogy here that just came to mind. You know, it happens in every mind. You know, it happens in every mind. You know, it happens in every dimension like audience and podcasters dimension like audience and podcasters dimension like audience and podcasters or but this happened during the pandemic or but this happened during the pandemic or but this happened during the pandemic with the with the health community and with the with the health community and with the with the health community and we're seeing the the long tale of that we're seeing the the long tale of that we're seeing the the long tale of that now. But you know, when you're a kid, now. But you know, when you're a kid, now. But you know, when you're a kid, you think your parents are everything. you think your parents are everything. you think your parents are everything. you think they can do no wrong and then you think they can do no wrong and then you think they can do no wrong and then there's this thing called being an there's this thing called being an there's this thing called being an adolescent teenager and you catch them adolescent teenager and you catch them adolescent teenager and you catch them doing like lying or saying things doing like lying or saying things doing like lying or saying things occasionally or doing things you go wait occasionally or doing things you go wait occasionally or doing things you go wait you said that and and it's like this and you said that and and it's like this and you said that and and it's like this and all of a sudden you're like you don't all of a sudden you're like you don't all of a sudden you're like you don't know anything know anything know anything >> then you gain some hopefully some agency >> then you gain some hopefully some agency >> then you gain some hopefully some agency and some philosophy in life and you get and some philosophy in life and you get and some philosophy in life and you get to this point where you think you know to this point where you think you know to this point where you think you know everything and you accept that they everything and you accept that they everything and you accept that they don't but you're really the one that don't but you're really the one that don't but you're really the one that understands I think that as adults, we eventually I think that as adults, we eventually get to the place after that where we go, get to the place after that where we go, get to the place after that where we go, "Oh, wait. It's outside of me. I'm got "Oh, wait. It's outside of me. I'm got "Oh, wait. It's outside of me. I'm got to look outside of me." And then you go, to look outside of me." And then you go, to look outside of me." And then you go, "No, every like all these adults, we "No, every like all these adults, we "No, every like all these adults, we were all they went through it and we were all they went through it and we were all they went through it and we went through it." And the real like it's went through it." And the real like it's went through it." And the real like it's going, "Oh, wait. No, no. I'm looking at going, "Oh, wait. No, no. I'm looking at going, "Oh, wait. No, no. I'm looking at humans for something that doesn't isn't humans for something that doesn't isn't humans for something that doesn't isn't going to come from human beings. We're going to come from human beings. We're going to come from human beings. We're all flawed. We're all we're all all flawed. We're all we're all all flawed. We're all we're all imperfect." And so the the notion the imperfect." And so the the notion the imperfect." And so the the notion the belief that there's the perfection belief that there's the perfection belief that there's the perfection exists outside us and that we can strive exists outside us and that we can strive exists outside us and that we can strive for certain things through works through for certain things through works through for certain things through works through practices practices practices that's not just compelling that's just that's not just compelling that's just that's not just compelling that's just like downright fantastic to me because like downright fantastic to me because like downright fantastic to me because it you fully embrace the the woes and

it you fully embrace the the woes and it you fully embrace the the woes and the the beauty of being human in the the beauty of being human in the the beauty of being human in embracing God. It's kind of a weird embracing God. It's kind of a weird embracing God. It's kind of a weird thing. So listen, more power to the thing. So listen, more power to the thing. So listen, more power to the atheists if they if they can pull it off atheists if they if they can pull it off atheists if they if they can pull it off without all that. Great. But you know, without all that. Great. But you know, without all that. Great. But you know, meanwhile, I'm going to keep at it. meanwhile, I'm going to keep at it. meanwhile, I'm going to keep at it. >> Amen. >> Amen. >> Amen. >> This is something that I've made for >> This is something that I've made for >> This is something that I've made for you. I realize that the DEO audience are you. I realize that the DEO audience are you. I realize that the DEO audience are striv goals that we want to accomplish. And goals that we want to accomplish. And one of the things I've learned is that one of the things I've learned is that one of the things I've learned is that when you aim at the big big goal, it can when you aim at the big big goal, it can when you aim at the big big goal, it can feel incredibly psychologically feel incredibly psychologically feel incredibly psychologically uncomfortable because it's kind of like uncomfortable because it's kind of like uncomfortable because it's kind of like being stood at the foot of Mount Everest being stood at the foot of Mount Everest being stood at the foot of Mount Everest and looking upwards. The way to and looking upwards. The way to and looking upwards. The way to accomplish your goals is by breaking accomplish your goals is by breaking accomplish your goals is by breaking them down into tiny small steps. And we them down into tiny small steps. And we them down into tiny small steps. And we call this in our team the 1%. And call this in our team the 1%. And call this in our team the 1%. And actually this philosophy is highly actually this philosophy is highly actually this philosophy is highly responsible for much of our success responsible for much of our success responsible for much of our success here. So what we've done so that you at here. So what we've done so that you at here. So what we've done so that you at home can accomplish any big goal that home can accomplish any big goal that home can accomplish any big goal that you have is we've made these 1% diaries you have is we've made these 1% diaries you have is we've made these 1% diaries and we released these last year and they and we released these last year and they and we released these last year and they all sold out. So I asked my team over all sold out. So I asked my team over all sold out. So I asked my team over and over again to bring the diaries back and over again to bring the diaries back and over again to bring the diaries back but also to introduce some new colors but also to introduce some new colors but also to introduce some new colors and to make some minor tweaks to the and to make some minor tweaks to the and to make some minor tweaks to the diary. Now, we have a better range for diary. Now, we have a better range for diary. Now, we have a better range for you. So, if you have a big goal in mind you. So, if you have a big goal in mind you. So, if you have a big goal in mind and you need a framework and a process and you need a framework and a process and you need a framework and a process and some motivation, then I highly and some motivation, then I highly and some motivation, then I highly recommend you get one of these diaries recommend you get one of these diaries recommend you get one of these diaries before they all sell out once again. And before they all sell out once again. And before they all sell out once again. And you can get yours at the diary.com.

you can get yours at the diary.com. you can get yours at the diary.com. And if you want the link, the link is in And if you want the link, the link is in And if you want the link, the link is in the description below. There should be a the description below. There should be a the description below. 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. >> Okay, so we haven't done number seven >> Okay, so we haven't done number seven >> Okay, so we haven't done number seven and we And what's number eight then? We and we And what's number eight then? We and we And what's number eight then? We haven't done number eight. haven't done number eight. haven't done number eight. >> Yeah. >> Yeah. >> Yeah. >> And we haven't done >> And we haven't done >> And we haven't done >> Well, we sort of did this. So, at night >> Well, we sort of did this. So, at night >> Well, we sort of did this. So, at night once you're asleep, try and keep your once you're asleep, try and keep your once you're asleep, try and keep your sleeping environment as dark as sleeping environment as dark as sleeping environment as dark as possible. A good eye mask is useful. possible. A good eye mask is useful. possible. A good eye mask is useful. Some people like earplugs, too. If you Some people like earplugs, too. If you Some people like earplugs, too. If you wake up in the middle of the night, do wake up in the middle of the night, do wake up in the middle of the night, do some long exhale breathing or do the, some long exhale breathing or do the, some long exhale breathing or do the, you know, the this wacky eyes to the you know, the this wacky eyes to the you know, the this wacky eyes to the side, eyes up and then, you know, side, eyes up and then, you know, side, eyes up and then, you know, counterclockwise and clockwise. So, at counterclockwise and clockwise. So, at counterclockwise and clockwise. So, at night, dim the lights. Why? Bright night, dim the lights. Why? Bright night, dim the lights. Why? Bright lights stimulate cortisol release. You lights stimulate cortisol release. You lights stimulate cortisol release. You want your cortisol low at night. want your cortisol low at night. want your cortisol low at night. Everyone says, "Yeah, dim the lights to Everyone says, "Yeah, dim the lights to Everyone says, "Yeah, dim the lights to because it suppresses melatonin." That's because it suppresses melatonin." That's because it suppresses melatonin." That's true, true, true, >> but that's just half of the story. The >> but that's just half of the story. The >> but that's just half of the story. The other reason is it increases cortisol other reason is it increases cortisol other reason is it increases cortisol and you want your cortisol low at night. and you want your cortisol low at night. and you want your cortisol low at night. >> What about this whole conversation >> What about this whole conversation >> What about this whole conversation around phones at night?

around phones at night? around phones at night? >> Yeah. And blue light. Okay. >> Yeah. And blue light. Okay. >> Yeah. And blue light. Okay. >> Dim dim your phone or or triple click >> Dim dim your phone or or triple click >> Dim dim your phone or or triple click program it to the go to the red screen. program it to the go to the red screen. program it to the go to the red screen. Oh yeah. Oh yeah. Oh yeah. >> Yeah. Just do that. >> Yeah. Just do that. >> Yeah. Just do that. >> I I think in the last let's be >> I I think in the last let's be >> I I think in the last let's be reasonable. The last 30 minutes before reasonable. The last 30 minutes before reasonable. The last 30 minutes before sleep. No screens. First 30 minutes sleep. No screens. First 30 minutes sleep. No screens. First 30 minutes after waking you should be looking at after waking you should be looking at after waking you should be looking at the sun and exercising, hydrating, and the sun and exercising, hydrating, and the sun and exercising, hydrating, and doing that kind of thing. doing that kind of thing. doing that kind of thing. >> And chuck the partner out of the bed. >> And chuck the partner out of the bed. >> And chuck the partner out of the bed. I've had I've had some I've had I've had some I've had I've had some >> really sleeping. They've been joking. >> really sleeping. They've been joking. >> really sleeping. They've been joking. >> I'm the opposite. I'm I'm a spooner. >> I'm the opposite. I'm I'm a spooner. >> I'm the opposite. I'm I'm a spooner. >> So am I. I read some studies. >> So am I. I read some studies. >> So am I. I read some studies. >> I sleep best as big spoon. Yeah, I have >> I sleep best as big spoon. Yeah, I have >> I sleep best as big spoon. Yeah, I have no choice. I don't get Yeah. no choice. I don't get Yeah. no choice. I don't get Yeah. >> Yeah. [laughter] >> Yeah. [laughter] >> Yeah. [laughter] No, but I I did hear a study that, you No, but I I did hear a study that, you No, but I I did hear a study that, you know, it does impact sleep, but who know, it does impact sleep, but who know, it does impact sleep, but who cares? cares? cares? >> I don't know. I mean, uh the the bed >> I don't know. I mean, uh the the bed >> I don't know. I mean, uh the the bed cooling thing is very helpful because I cooling thing is very helpful because I cooling thing is very helpful because I tend to run warm. So, having another tend to run warm. So, having another tend to run warm. So, having another person in there is like really warm. person in there is like really warm. person in there is like really warm. Like it it's like sleeping with a Like it it's like sleeping with a Like it it's like sleeping with a >> That's so funny. >> That's so funny. >> That's so funny. >> I don't want to diminish into a giant >> I don't want to diminish into a giant >> I don't want to diminish into a giant hot water bottle, but she runs really hot water bottle, but she runs really hot water bottle, but she runs really warm. So, having the cooling mattress warm. So, having the cooling mattress warm. So, having the cooling mattress helps. But, okay. You really want to do helps. But, okay. You really want to do helps. But, okay. You really want to do these two things. These actually go very these two things. These actually go very these two things. These actually go very well together. well together. well together. You need to do a bout of work of 90 You need to do a bout of work of 90 You need to do a bout of work of 90 minutes to two hours. You like you got minutes to two hours. You like you got minutes to two hours. You like you got to strive and try and learn something.

to strive and try and learn something. to strive and try and learn something. Do something hard every day mentally. Do something hard every day mentally. Do something hard every day mentally. This is critical for your ability to This is critical for your ability to This is critical for your ability to focus. And by the way, you you asked focus. And by the way, you you asked focus. And by the way, you you asked about phones. Awesome study came out. about phones. Awesome study came out. about phones. Awesome study came out. They had people with their phone off They had people with their phone off They had people with their phone off upside down on the table or in their bag upside down on the table or in their bag upside down on the table or in their bag underneath their chair or in the underneath their chair or in the underneath their chair or in the opposite room, a separate room. And what opposite room, a separate room. And what opposite room, a separate room. And what they found is people can focus just fine they found is people can focus just fine they found is people can focus just fine in all three conditions. But if the in all three conditions. But if the in all three conditions. But if the phone is anywhere in the room, the phone is anywhere in the room, the phone is anywhere in the room, the amount of cognitive flexibility they amount of cognitive flexibility they amount of cognitive flexibility they have with the material they're focusing have with the material they're focusing have with the material they're focusing on is diminished. In other words, on is diminished. In other words, on is diminished. In other words, requires more energy to focus. Even if requires more energy to focus. Even if requires more energy to focus. Even if they're not getting calls and they're not getting calls and they're not getting calls and notifications, there's a subscript notifications, there's a subscript notifications, there's a subscript running in the brain apparently that's running in the brain apparently that's running in the brain apparently that's anticipating that this thing is going to anticipating that this thing is going to anticipating that this thing is going to reach for me. It's going to call me. So, reach for me. It's going to call me. So, reach for me. It's going to call me. So, it's calling you even if it's not it's calling you even if it's not it's calling you even if it's not calling you, which is pretty cool. And calling you, which is pretty cool. And calling you, which is pretty cool. And so the way to increase focus and so the way to increase focus and so the way to increase focus and cognitive capacity is actually to just cognitive capacity is actually to just cognitive capacity is actually to just get the phone out of the room. That's a get the phone out of the room. That's a get the phone out of the room. That's a big part of it. And actually visual big part of it. And actually visual big part of it. And actually visual field matter matters a lot too. You know field matter matters a lot too. You know field matter matters a lot too. You know like the the kid in school with the like the the kid in school with the like the the kid in school with the hoodie who's not asleep like that hoodie who's not asleep like that hoodie who's not asleep like that actually is helpful. I talk about some actually is helpful. I talk about some actually is helpful. I talk about some of the the history of tools for focus of the the history of tools for focus of the the history of tools for focus pharmarmacology but also physical pharmarmacology but also physical pharmarmacology but also physical devices. You know they used to design devices. You know they used to design devices. You know they used to design helmets for kids to like try and focus helmets for kids to like try and focus helmets for kids to like try and focus the kids that had troubles f problem is the kids that had troubles f problem is the kids that had troubles f problem is now with the with the phone you've moved now with the with the phone you've moved now with the with the phone you've moved the whole world right in front of you.

the whole world right in front of you. the whole world right in front of you. So focusing just here doesn't work but So focusing just here doesn't work but So focusing just here doesn't work but get the phone out of the room and do get the phone out of the room and do get the phone out of the room and do some effortful learning bout and it some effortful learning bout and it some effortful learning bout and it should feel like a fight. Keep in mind should feel like a fight. Keep in mind should feel like a fight. Keep in mind the friction you feel trying to learn the friction you feel trying to learn the friction you feel trying to learn something that's adrenaline. The something that's adrenaline. The something that's adrenaline. The remember how do we block learning? We remember how do we block learning? We remember how do we block learning? We block adrenaline and its downstream block adrenaline and its downstream block adrenaline and its downstream effects with propranolol. effects with propranolol. effects with propranolol. being alert but calm or a little being alert but calm or a little being alert but calm or a little stressed and making errors through stressed and making errors through stressed and making errors through deliberate attempts to do something, not deliberate attempts to do something, not deliberate attempts to do something, not just throwaway errors. just throwaway errors. just throwaway errors. That's how you learn. Why? If I can That's how you learn. Why? If I can That's how you learn. Why? If I can reach out and grab this pen, my brain reach out and grab this pen, my brain reach out and grab this pen, my brain doesn't change. One of the biggest lies doesn't change. One of the biggest lies doesn't change. One of the biggest lies in public education about neuroscience in public education about neuroscience in public education about neuroscience is that every experience changes your is that every experience changes your is that every experience changes your brain. By the time I'm done saying this, brain. By the time I'm done saying this, brain. By the time I'm done saying this, your brain will be different. No, that's your brain will be different. No, that's your brain will be different. No, that's absolutely not true. That's a bunch of absolutely not true. That's a bunch of absolutely not true. That's a bunch of hoie. I studied neuroplasticity. I teach hoie. I studied neuroplasticity. I teach hoie. I studied neuroplasticity. I teach neuroplasticity. I'll tell you, you know neuroplasticity. I'll tell you, you know neuroplasticity. I'll tell you, you know what induces neuroplasticity? being a what induces neuroplasticity? being a what induces neuroplasticity? being a baby who's trying to learn or being an baby who's trying to learn or being an baby who's trying to learn or being an adult who's forcing yourself to try and adult who's forcing yourself to try and adult who's forcing yourself to try and learn and you can't do the thing the learn and you can't do the thing the learn and you can't do the thing the error is what stimulates the plasticity. error is what stimulates the plasticity. error is what stimulates the plasticity. So if you and the the appropriate level So if you and the the appropriate level So if you and the the appropriate level of difficulty say the computational of difficulty say the computational of difficulty say the computational modeling is somewhere around 15% on modeling is somewhere around 15% on modeling is somewhere around 15% on average. Now what does that mean?

average. Now what does that mean? average. Now what does that mean? There's two kinds of practice. One is There's two kinds of practice. One is There's two kinds of practice. One is practicing doing things I already know practicing doing things I already know practicing doing things I already know how to do. There you're aiming for 100% how to do. There you're aiming for 100% how to do. There you're aiming for 100% performance, right? You're reinforcing performance, right? You're reinforcing performance, right? You're reinforcing what you already know how to do. talk to what you already know how to do. talk to what you already know how to do. talk to a great dancer and they'll tell you they a great dancer and they'll tell you they a great dancer and they'll tell you they drill drill drill drill the things they drill drill drill drill the things they drill drill drill drill the things they already know how to do. But when you're already know how to do. But when you're already know how to do. But when you're trying to learn the new language, the trying to learn the new language, the trying to learn the new language, the new emotional skill, the new physical new emotional skill, the new physical new emotional skill, the new physical skill, the new cognitive emotional skill, the new cognitive emotional skill, the new cognitive emotional skill, you need to make genuine attempts skill, you need to make genuine attempts skill, you need to make genuine attempts and you need to fail some of the time. and you need to fail some of the time. and you need to fail some of the time. And those failure signals are relayed to And those failure signals are relayed to And those failure signals are relayed to your cerebellum and your cerebellum your cerebellum and your cerebellum your cerebellum and your cerebellum propagates through networks that say propagates through networks that say propagates through networks that say change. change. change. >> So there's a set of conditions in the >> So there's a set of conditions in the >> So there's a set of conditions in the chapter on plasticity that say you need chapter on plasticity that say you need chapter on plasticity that say you need to be alert. So I talk about all the to be alert. So I talk about all the to be alert. So I talk about all the ways you can get alert including ways you can get alert including ways you can get alert including pharmarmacology supplements and pharmarmacology supplements and pharmarmacology supplements and behavioral tools. Then you need to be behavioral tools. Then you need to be behavioral tools. Then you need to be focused. I talk about all the tools for focused. I talk about all the tools for focused. I talk about all the tools for focus which you can devote to anything focus which you can devote to anything focus which you can devote to anything not just learning. And then I talk about not just learning. And then I talk about not just learning. And then I talk about the conditions for plasticity and you the conditions for plasticity and you the conditions for plasticity and you need to get this friction and these need to get this friction and these need to get this friction and these errors and then you need to stop. You errors and then you need to stop. You errors and then you need to stop. You need to come back a day or two later do need to come back a day or two later do need to come back a day or two later do it again and then you need to make sure it again and then you need to make sure it again and then you need to make sure that you reinforce what you learned. The that you reinforce what you learned. The that you reinforce what you learned. The beet here's where AI is going to be a beet here's where AI is going to be a beet here's where AI is going to be a wonderful tool already is a wonderful wonderful tool already is a wonderful wonderful tool already is a wonderful tool. The best way to learn is to not tool. The best way to learn is to not tool. The best way to learn is to not forget meaning forget meaning forget meaning if you test yourself mentally or you if you test yourself mentally or you if you test yourself mentally or you could use any one of the LLMs but I'll could use any one of the LLMs but I'll could use any one of the LLMs but I'll go into chat GBT and I'll just say um go into chat GBT and I'll just say um go into chat GBT and I'll just say um generate a short test of a graduate generate a short test of a graduate generate a short test of a graduate student at Stanford level questions student at Stanford level questions student at Stanford level questions about neuroplasticity and I and I and I about neuroplasticity and I and I and I about neuroplasticity and I and I and I go and I remember this this is there's

go and I remember this this is there's go and I remember this this is there's this one thing I don't remember. That's this one thing I don't remember. That's this one thing I don't remember. That's how you maintain and build knowledge how you maintain and build knowledge how you maintain and build knowledge over time. Self- testing. Self- testing. over time. Self- testing. Self- testing. over time. Self- testing. Self- testing. People hear the word test, they think of People hear the word test, they think of People hear the word test, they think of external tester. You're the test taker. external tester. You're the test taker. external tester. You're the test taker. Self- testing. Self- testing. Self- testing. >> That's a really interesting idea for >> That's a really interesting idea for >> That's a really interesting idea for this podcast episode, which we should this podcast episode, which we should this podcast episode, which we should definitely run. Team, definitely run. Team, definitely run. Team, >> should we generate a quiz? >> should we generate a quiz? >> should we generate a quiz? >> Yeah. So, we can take the transcript and >> Yeah. So, we can take the transcript and >> Yeah. So, we can take the transcript and we can turn it into a a test. we can turn it into a a test. we can turn it into a a test. >> Cool. >> Cool. >> Cool. >> Of the 10 protocols that you've talked >> Of the 10 protocols that you've talked >> Of the 10 protocols that you've talked through and we'll link it below if you through and we'll link it below if you through and we'll link it below if you want to take the test. want to take the test. want to take the test. >> Awesome. >> Awesome. >> Awesome. >> JBT is great at doing this. you can >> JBT is great at doing this. you can >> JBT is great at doing this. you can change the difficulty and you can change the difficulty and you can change the difficulty and you can actually say I'm a professor of actually say I'm a professor of actually say I'm a professor of neuroscience and I want a 15% error rate neuroscience and I want a 15% error rate neuroscience and I want a 15% error rate on average [laughter] on average [laughter] on average [laughter] and it so it's pretty cool you know the and it so it's pretty cool you know the and it so it's pretty cool you know the the study I love that really backs this the study I love that really backs this the study I love that really backs this up is that there have been a lot of up is that there have been a lot of up is that there have been a lot of studies of learning where they have studies of learning where they have studies of learning where they have students read the same passage one two students read the same passage one two students read the same passage one two three or four times and then they also three or four times and then they also three or four times and then they also have them highlight or take notes or have them highlight or take notes or have them highlight or take notes or they just have them read it once and they just have them read it once and they just have them read it once and self test and they look 6 months and two self test and they look 6 months and two self test and they look 6 months and two years later reading it once no notes years later reading it once no notes years later reading it once no notes notes, no highlighting and self- notes, no highlighting and self- notes, no highlighting and self- testing, you know, about a week later testing, you know, about a week later testing, you know, about a week later and looking up what you got couldn't and looking up what you got couldn't and looking up what you got couldn't remember or got wrong led to much more remember or got wrong led to much more remember or got wrong led to much more stable learning over time. Awesome. Now, stable learning over time. Awesome. Now, stable learning over time. Awesome. Now, this doesn't work so well for physical this doesn't work so well for physical this doesn't work so well for physical endeavors cuz there you have to like endeavors cuz there you have to like endeavors cuz there you have to like actually do the physical thing. You have actually do the physical thing. You have actually do the physical thing. You have to test yourself physically. But I love to test yourself physically. But I love to test yourself physically. But I love that set of experiments um because tells that set of experiments um because tells that set of experiments um because tells us everything we should be doing. So, I us everything we should be doing. So, I us everything we should be doing. So, I think in doing this for me, it could be think in doing this for me, it could be think in doing this for me, it could be a book. It could be. Lately, I've been a book. It could be. Lately, I've been a book. It could be. Lately, I've been podcasting and recording my audio book.

podcasting and recording my audio book. podcasting and recording my audio book. Have you done a a book? Have you done a a book? Have you done a a book? >> Yes. And I did the audio book, which was >> Yes. And I did the audio book, which was >> Yes. And I did the audio book, which was horrific. horrific. horrific. >> Are you due for another one? >> Are you due for another one? >> Are you due for another one? >> I am. I've I've actually written it >> I am. I've I've actually written it >> I am. I've I've actually written it already. I wrote it. I finished writing already. I wrote it. I finished writing already. I wrote it. I finished writing it last year, but I it last year, but I it last year, but I >> Oh, man. What's it about? >> Oh, man. What's it about? >> Oh, man. What's it about? >> It's called Just Do It. I asked >> It's called Just Do It. I asked >> It's called Just Do It. I asked the audience multiple times what I the audience multiple times what I the audience multiple times what I showed them multiple covers of books, showed them multiple covers of books, showed them multiple covers of books, hundreds of them, and asked them what hundreds of them, and asked them what hundreds of them, and asked them what they wanted, they wanted, they wanted, >> and that was the one that most of them >> and that was the one that most of them >> and that was the one that most of them tried to buy. And so, it's really just a tried to buy. And so, it's really just a tried to buy. And so, it's really just a it's really a breakdown of how to do the it's really a breakdown of how to do the it's really a breakdown of how to do the thing. And actually I referenced you in thing. And actually I referenced you in thing. And actually I referenced you in that in the chapter about the anterior that in the chapter about the anterior that in the chapter about the anterior mids singular cortex and what you said mids singular cortex and what you said mids singular cortex and what you said about it. And about it. And about it. And >> so >> so >> so >> well to be clear I didn't discover that >> well to be clear I didn't discover that >> well to be clear I didn't discover that structure but I'm happy to u to expound structure but I'm happy to u to expound structure but I'm happy to u to expound on all its incredible abilities. on all its incredible abilities. on all its incredible abilities. >> I just quote what I heard you say about >> I just quote what I heard you say about >> I just quote what I heard you say about it in your podcast but I'll show you it in your podcast but I'll show you it in your podcast but I'll show you what I what I wrote. Um what I what I wrote. Um what I what I wrote. Um >> cool. I'll get a copy. I'm late to the >> cool. I'll get a copy. I'm late to the >> cool. I'll get a copy. I'm late to the train obviously. [laughter] train obviously. [laughter] train obviously. [laughter] >> So I think it's it's it's enriching as a >> So I think it's it's it's enriching as a >> So I think it's it's it's enriching as a person. It's not about optimization person. It's not about optimization person. It's not about optimization per se. A it's it's about being a human per se. A it's it's about being a human per se. A it's it's about being a human being and learning and effort that's being and learning and effort that's being and learning and effort that's followed by learning and reward followed by learning and reward followed by learning and reward especially for things that you might especially for things that you might especially for things that you might well including things that may not well including things that may not well including things that may not immediately benefit you but just to immediately benefit you but just to immediately benefit you but just to enrich your mind is is cool like if enrich your mind is is cool like if enrich your mind is is cool like if you're interested in the history of you're interested in the history of you're interested in the history of medicine read a hard book the prince of medicine read a hard book the prince of medicine read a hard book the prince of medicine about Galen. If you're medicine about Galen. If you're medicine about Galen. If you're interested in light, there are a bunch interested in light, there are a bunch interested in light, there are a bunch of cool books about sunlight coming out of cool books about sunlight coming out of cool books about sunlight coming out now from people other than me about how now from people other than me about how now from people other than me about how cool sunlight is. And there's just like cool sunlight is. And there's just like cool sunlight is. And there's just like cool books out there.

cool books out there. cool books out there. >> But this is this is linked to brain >> But this is this is linked to brain >> But this is this is linked to brain health and dementia, these kind of health and dementia, these kind of health and dementia, these kind of things. No, things. No, things. No, >> to some extent. Yeah. I mean, the data >> to some extent. Yeah. I mean, the data >> to some extent. Yeah. I mean, the data on dementia say that people who stay on dementia say that people who stay on dementia say that people who stay mentally and physically active and are mentally and physically active and are mentally and physically active and are socially enriched um do very do much socially enriched um do very do much socially enriched um do very do much better. In fact, Massud Hussein uh who better. In fact, Massud Hussein uh who better. In fact, Massud Hussein uh who is this brilliant neurologist from is this brilliant neurologist from is this brilliant neurologist from Oxford um has been talking about Oxford um has been talking about Oxford um has been talking about patients who it turns out live a very patients who it turns out live a very patients who it turns out live a very long time, have lots of plaques and long time, have lots of plaques and long time, have lots of plaques and tangles, the signature anatomical tangles, the signature anatomical tangles, the signature anatomical features of Alzheimer's dementia, but no features of Alzheimer's dementia, but no features of Alzheimer's dementia, but no dementia. dementia. dementia. >> Oh yeah. >> Oh yeah. >> Oh yeah. >> And these people are exercisers and they >> And these people are exercisers and they >> And these people are exercisers and they are people who stay very avidly engaged are people who stay very avidly engaged are people who stay very avidly engaged in learning. So there are a lot more in learning. So there are a lot more in learning. So there are a lot more people with quote unquote al with people with quote unquote al with people with quote unquote al with Alzheimer's walking around. they have Alzheimer's walking around. they have Alzheimer's walking around. they have all the diagnostic features of all the diagnostic features of all the diagnostic features of Alzheimer's except the memory loss and Alzheimer's except the memory loss and Alzheimer's except the memory loss and dementia. So this says that to some dementia. So this says that to some dementia. So this says that to some extent the physical extent the physical extent the physical ramifications of Alzheimer's and the ramifications of Alzheimer's and the ramifications of Alzheimer's and the consequence of those changes in neurons consequence of those changes in neurons consequence of those changes in neurons are somewhat somewhat separable. We want are somewhat somewhat separable. We want are somewhat somewhat separable. We want to be fair. I mean he also told me that to be fair. I mean he also told me that to be fair. I mean he also told me that there are patients who have Parkinson's there are patients who have Parkinson's there are patients who have Parkinson's who can't generate smooth movement but who can't generate smooth movement but who can't generate smooth movement but if they have to escape a burning if they have to escape a burning if they have to escape a burning building they can which is building they can which is building they can which is interesting a little frustrating as a interesting a little frustrating as a interesting a little frustrating as a message because it sort of sends could message because it sort of sends could message because it sort of sends could potentially send the wrong message like potentially send the wrong message like potentially send the wrong message like they're just not motivated enough but it they're just not motivated enough but it they're just not motivated enough but it points to the fact that if motivational points to the fact that if motivational points to the fact that if motivational systems are high enough that there may systems are high enough that there may systems are high enough that there may be alternate motivational systems in the be alternate motivational systems in the be alternate motivational systems in the same way that kids with very severe ADHD same way that kids with very severe ADHD same way that kids with very severe ADHD if you give them a video game they love if you give them a video game they love if you give them a video game they love they are locked and loaded.

they are locked and loaded. they are locked and loaded. They're in they're in a focus tunnel They're in they're in a focus tunnel They're in they're in a focus tunnel like this for two hours which tells you like this for two hours which tells you like this for two hours which tells you they can focus but not on things they they can focus but not on things they they can focus but not on things they they're not really interested in. And a they're not really interested in. And a they're not really interested in. And a lot of life is about forcing yourself to lot of life is about forcing yourself to lot of life is about forcing yourself to be interested in things you don't really be interested in things you don't really be interested in things you don't really want to do. want to do. want to do. >> So that's number four. We got one left. >> So that's number four. We got one left. >> So that's number four. We got one left. Number 10 is it? Number 10 is it? Number 10 is it? >> Yeah. You said they were linked. >> Yeah. You said they were linked. >> Yeah. You said they were linked. >> Number 10 to frame this a little bit. >> Number 10 to frame this a little bit. >> Number 10 to frame this a little bit. The last chapter of my book is on The last chapter of my book is on The last chapter of my book is on personal development. I thought a lot personal development. I thought a lot personal development. I thought a lot like am I going to write a book the last like am I going to write a book the last like am I going to write a book the last chapter on like relationships? That chapter on like relationships? That chapter on like relationships? That seemed like a no. Not because I haven't seemed like a no. Not because I haven't seemed like a no. Not because I haven't had them or not because I haven't had had them or not because I haven't had had them or not because I haven't had some great ones. Um but because I think some great ones. Um but because I think some great ones. Um but because I think people who like work on that as their people who like work on that as their people who like work on that as their academics, you know, fundamentally academics, you know, fundamentally academics, you know, fundamentally should do that. Then again, I had a should do that. Then again, I had a should do that. Then again, I had a chapter on nutrition and exercise. But chapter on nutrition and exercise. But chapter on nutrition and exercise. But um in any event, I decided to write um in any event, I decided to write um in any event, I decided to write about relationship to self. about relationship to self. about relationship to self. And then I thought, no, personal And then I thought, no, personal And then I thought, no, personal development is something we're all development is something we're all development is something we're all trying to do. And here's the key trying to do. And here's the key trying to do. And here's the key question set up at the beginning. I talk question set up at the beginning. I talk question set up at the beginning. I talk about grief and what the science of about grief and what the science of about grief and what the science of grief is and and how to navigate grief. grief is and and how to navigate grief. grief is and and how to navigate grief. But early on in that the chapter on But early on in that the chapter on But early on in that the chapter on personal development, I sort of set it personal development, I sort of set it personal development, I sort of set it up the following way. I look out on the up the following way. I look out on the up the following way. I look out on the landscape of all the personal, landscape of all the personal, landscape of all the personal, psychological, and relationship psychological, and relationship psychological, and relationship development stuff out there online, in development stuff out there online, in development stuff out there online, in books, in papers, etc. And it looks like books, in papers, etc. And it looks like books, in papers, etc. And it looks like there's sort of a two bins. One is how there's sort of a two bins. One is how there's sort of a two bins. One is how to to to find what's important to you, do what's find what's important to you, do what's find what's important to you, do what's best for you, and be the person you're best for you, and be the person you're best for you, and be the person you're supposed to be for the world and maybe supposed to be for the world and maybe supposed to be for the world and maybe for you also. And then there's this for you also. And then there's this for you also. And then there's this other bin which is that we need to be other bin which is that we need to be other bin which is that we need to be very careful about pursuing things and very careful about pursuing things and very careful about pursuing things and fulfilling roles because we can get very

fulfilling roles because we can get very fulfilling roles because we can get very far off track from our core like what far off track from our core like what far off track from our core like what Martha Beck would call our essential Martha Beck would call our essential Martha Beck would call our essential self. and I'm a huge fan of her work if self. and I'm a huge fan of her work if self. and I'm a huge fan of her work if in no small part because she talked in no small part because she talked in no small part because she talked about that in her books which were very about that in her books which were very about that in her books which were very very impactful for me. But she also has very impactful for me. But she also has very impactful for me. But she also has three degrees from Harvard. So this three degrees from Harvard. So this three degrees from Harvard. So this isn't somebody who like can't get stuff isn't somebody who like can't get stuff isn't somebody who like can't get stuff done and she's a mom and she's navigated done and she's a mom and she's navigated done and she's a mom and she's navigated complicated life landscapes. complicated life landscapes. complicated life landscapes. So I was like, "Okay, this is this kind So I was like, "Okay, this is this kind So I was like, "Okay, this is this kind of it." And then I I hosted um James of it." And then I I hosted um James of it." And then I I hosted um James Hollis, this 84 year old Yungian analyst Hollis, this 84 year old Yungian analyst Hollis, this 84 year old Yungian analyst on my podcast. And um he just wowed the on my podcast. And um he just wowed the on my podcast. And um he just wowed the heck out of all of us. And he basically heck out of all of us. And he basically heck out of all of us. And he basically said this, here's a really good life. said this, here's a really good life. said this, here's a really good life. Mind you, this guy's written books like Mind you, this guy's written books like Mind you, this guy's written books like the Eden Project on on relationships. the Eden Project on on relationships. the Eden Project on on relationships. He's written books like Under Saturn He's written books like Under Saturn He's written books like Under Saturn Shadow on the healing and trauma of men. Shadow on the healing and trauma of men. Shadow on the healing and trauma of men. He's a he's a brilliant thinker. And he He's a he's a brilliant thinker. And he He's a he's a brilliant thinker. And he said, "Look, there's three things you said, "Look, there's three things you said, "Look, there's three things you got to do every day." And he encourages got to do every day." And he encourages got to do every day." And he encourages his patients to write this on their his patients to write this on their his patients to write this on their refrigerator or carry it around with refrigerator or carry it around with refrigerator or carry it around with them. He says, "First, shut up." I'm them. He says, "First, shut up." I'm them. He says, "First, shut up." I'm like, "What? I thought it was gonna be like, "What? I thought it was gonna be like, "What? I thought it was gonna be like this like nice young analyst."

like this like nice young analyst." like this like nice young analyst." Like, he goes, "Shut up." There's always Like, he goes, "Shut up." There's always Like, he goes, "Shut up." There's always somebody suffering more than you. You somebody suffering more than you. You somebody suffering more than you. You have to have gratitude. You have to have have to have gratitude. You have to have have to have gratitude. You have to have a gratitude practice. So, I spent some a gratitude practice. So, I spent some a gratitude practice. So, I spent some time talking about what that really time talking about what that really time talking about what that really looks like because there's a science of looks like because there's a science of looks like because there's a science of gratitude and then there's the common gratitude and then there's the common gratitude and then there's the common understanding about what that is. It's understanding about what that is. It's understanding about what that is. It's really about really about really about receiving gratitude or yes having a receiving gratitude or yes having a receiving gratitude or yes having a gratitude practice of all the things gratitude practice of all the things gratitude practice of all the things that are good in your life, but really that are good in your life, but really that are good in your life, but really it's about giving gratitude and it's about giving gratitude and it's about giving gratitude and receiving gratitude. And that's a I talk receiving gratitude. And that's a I talk receiving gratitude. And that's a I talk about that and how to accomplish that. about that and how to accomplish that. about that and how to accomplish that. The second thing he he said, so I go, The second thing he he said, so I go, The second thing he he said, so I go, okay, now he'll kind of soften up and he okay, now he'll kind of soften up and he okay, now he'll kind of soften up and he goes, he says, um, suit up. You're not goes, he says, um, suit up. You're not goes, he says, um, suit up. You're not going to be able to do well in anything going to be able to do well in anything going to be able to do well in anything in life unless you prepare. Get up in in life unless you prepare. Get up in in life unless you prepare. Get up in the morning, take care of your health, the morning, take care of your health, the morning, take care of your health, do what you need to to shower, brush do what you need to to shower, brush do what you need to to shower, brush your teeth, get organized. This sounds a your teeth, get organized. This sounds a your teeth, get organized. This sounds a little bit like Jordan Peterson's Clean little bit like Jordan Peterson's Clean little bit like Jordan Peterson's Clean Your Room, but it was even like edgier Your Room, but it was even like edgier Your Room, but it was even like edgier than that. It was like, how in the world than that. It was like, how in the world than that. It was like, how in the world could you perform well on an exam or in could you perform well on an exam or in could you perform well on an exam or in a relationship or in a sport or at work a relationship or in a sport or at work a relationship or in a sport or at work if you don't actually do your homework? if you don't actually do your homework? if you don't actually do your homework? I was like, oh man, this guy's like some I was like, oh man, this guy's like some I was like, oh man, this guy's like some like boomer knowledge right here. And like boomer knowledge right here. And like boomer knowledge right here. And then he says, "And show up." He said, then he says, "And show up." He said, then he says, "And show up." He said, "Happy people fulfill outward roles "Happy people fulfill outward roles "Happy people fulfill outward roles for the world. They fulfill roles.

for the world. They fulfill roles. for the world. They fulfill roles. Father, mother, sister, brother. They Father, mother, sister, brother. They Father, mother, sister, brother. They look at themselves and this is not the look at themselves and this is not the look at themselves and this is not the totality of it but they look at totality of it but they look at totality of it but they look at themselves as somebody who needs to themselves as somebody who needs to themselves as somebody who needs to fulfill roles. Teacher, fulfill roles. Teacher, fulfill roles. Teacher, mechanic, whatever, engineer, podcaster, mechanic, whatever, engineer, podcaster, mechanic, whatever, engineer, podcaster, but you have to shut up, suit up and but you have to shut up, suit up and but you have to shut up, suit up and show up. You need to fulfill roles. show up. You need to fulfill roles. show up. You need to fulfill roles. There is no human being that doesn't get There is no human being that doesn't get There is no human being that doesn't get doesn't have to do stuff for the world. doesn't have to do stuff for the world. doesn't have to do stuff for the world. You can't freload. But then he said You can't freload. But then he said You can't freload. But then he said there's this other bin which is if you there's this other bin which is if you there's this other bin which is if you carry on like that for 10 20 30 years carry on like that for 10 20 30 years carry on like that for 10 20 30 years you can end up [clears throat] quite you can end up [clears throat] quite you can end up [clears throat] quite happy but most of the time if people happy but most of the time if people happy but most of the time if people just do those things they end up pretty just do those things they end up pretty just do those things they end up pretty miserable. miserable. miserable. >> And I was like oh man like and he said >> And I was like oh man like and he said >> And I was like oh man like and he said the other piece is once a day you need the other piece is once a day you need the other piece is once a day you need to get out of role fulfillment. You need to get out of role fulfillment. You need to get out of role fulfillment. You need to get out of preparation suit up and to get out of preparation suit up and to get out of preparation suit up and you need to get out of trying to be more you need to get out of trying to be more you need to get out of trying to be more grateful. grateful. grateful. You still need to do that, but you need You still need to do that, but you need You still need to do that, but you need to get out of that and you need to go to get out of that and you need to go to get out of that and you need to go into what he called exiting the stimulus into what he called exiting the stimulus into what he called exiting the stimulus response mode of being, which could be response mode of being, which could be response mode of being, which could be sitting quietly in meditation. It could sitting quietly in meditation. It could sitting quietly in meditation. It could be drawing, listening to music. You're be drawing, listening to music. You're be drawing, listening to music. You're not trying to accomplish anything. And not trying to accomplish anything. And not trying to accomplish anything. And you're just letting your unconscious you're just letting your unconscious you're just letting your unconscious mind feed you information about what he mind feed you information about what he mind feed you information about what he called your deepest heart's desires.

called your deepest heart's desires. called your deepest heart's desires. And I was like, "Yes, And I was like, "Yes, And I was like, "Yes, this is why we go camping." He said, this is why we go camping." He said, this is why we go camping." He said, "Yes, you can take longer extended "Yes, you can take longer extended "Yes, you can take longer extended breaks. You can go backpacking. You can breaks. You can go backpacking. You can breaks. You can go backpacking. You can run. You can do that. You can allow this run. You can do that. You can allow this run. You can do that. You can allow this to happen in any number of ways. But to happen in any number of ways. But to happen in any number of ways. But once a day, take some space for yourself once a day, take some space for yourself once a day, take some space for yourself and just touch in with self. Now, if and just touch in with self. Now, if and just touch in with self. Now, if you're sitting there going, "Okay, what you're sitting there going, "Okay, what you're sitting there going, "Okay, what do I want to be when I grow up? It do I want to be when I grow up? It do I want to be when I grow up? It should happen." It's not the way it should happen." It's not the way it should happen." It's not the way it works. Your unconscious mind speaks to works. Your unconscious mind speaks to works. Your unconscious mind speaks to you in emotions, in analogies, and it you in emotions, in analogies, and it you in emotions, in analogies, and it sets you up to go back into life to be sets you up to go back into life to be sets you up to go back into life to be able to see connections and start able to see connections and start able to see connections and start navigating in new and interesting ways, navigating in new and interesting ways, navigating in new and interesting ways, ways that are unique to your heart's ways that are unique to your heart's ways that are unique to your heart's desires about what you like and what you desires about what you like and what you desires about what you like and what you don't like. and to know that those don't like. and to know that those don't like. and to know that those choices are in goodness and in keeping choices are in goodness and in keeping choices are in goodness and in keeping with who you are. I can't tell you what with who you are. I can't tell you what with who you are. I can't tell you what your deepest heart's desires are. Only your deepest heart's desires are. Only your deepest heart's desires are. Only you can come to that clarity, but you you can come to that clarity, but you you can come to that clarity, but you need to do it through a practice where need to do it through a practice where need to do it through a practice where you're not trying to be the football you're not trying to be the football you're not trying to be the football coach, the mom, the best this. You need coach, the mom, the best this. You need coach, the mom, the best this. You need to listen to yourself, but you also need to listen to yourself, but you also need to listen to yourself, but you also need to keep fulfilling those roles because to keep fulfilling those roles because to keep fulfilling those roles because he and I both agree, and I mentioned he and I both agree, and I mentioned he and I both agree, and I mentioned this several times because I get asked this several times because I get asked this several times because I get asked all the time, how do I find my calling? all the time, how do I find my calling? all the time, how do I find my calling? You find it while working your butt off You find it while working your butt off You find it while working your butt off doing something else. That's how you doing something else. That's how you doing something else. That's how you don't sit around going that's my don't sit around going that's my don't sit around going that's my calling.

calling. calling. >> You work your butt off doing that >> You work your butt off doing that >> You work your butt off doing that something else and you hate it. So you something else and you hate it. So you something else and you hate it. So you do something that you hate a little less do something that you hate a little less do something that you hate a little less and you do something you hate a little and you do something you hate a little and you do something you hate a little less maybe and eventually you get pulled less maybe and eventually you get pulled less maybe and eventually you get pulled forward to this thing that is your key forward to this thing that is your key forward to this thing that is your key self self self >> and there's not necessarily a sing cuz >> and there's not necessarily a sing cuz >> and there's not necessarily a sing cuz people often when they talk about people often when they talk about people often when they talk about finding a find your passion passion is a finding a find your passion passion is a finding a find your passion passion is a word happens to be singular which can be word happens to be singular which can be word happens to be singular which can be somewhat somewhat somewhat >> distorting. Yeah. Because then you think >> distorting. Yeah. Because then you think >> distorting. Yeah. Because then you think almost like an Easter egg I have to go I almost like an Easter egg I have to go I almost like an Easter egg I have to go I have to go search for it and there's have to go search for it and there's have to go search for it and there's going to be one of them somewhere. going to be one of them somewhere. going to be one of them somewhere. >> I can handle fiveyear chunks. Maybe this >> I can handle fiveyear chunks. Maybe this >> I can handle fiveyear chunks. Maybe this just reflects my years and years of like just reflects my years and years of like just reflects my years and years of like getting degrees where it's like 3 to 5 getting degrees where it's like 3 to 5 getting degrees where it's like 3 to 5 years for this then 3 to 5 years for years for this then 3 to 5 years for years for this then 3 to 5 years for that posttock, graduate school, etc. I'm that posttock, graduate school, etc. I'm that posttock, graduate school, etc. I'm navigating from 50 to 55 now. That's navigating from 50 to 55 now. That's navigating from 50 to 55 now. That's what I know. I know what I'm going to what I know. I know what I'm going to what I know. I know what I'm going to carry forward. Exercise, faith, carry forward. Exercise, faith, carry forward. Exercise, faith, hydration. I know what I'm going to hydration. I know what I'm going to hydration. I know what I'm going to carry forward, but I don't know what's carry forward, but I don't know what's carry forward, but I don't know what's coming next. I've never been 60 before. coming next. I've never been 60 before. coming next. I've never been 60 before. >> So, the end of the day, and there were >> So, the end of the day, and there were >> So, the end of the day, and there were two questions that I had for you here two questions that I had for you here two questions that I had for you here based on some of the research. Um, the based on some of the research. Um, the based on some of the research. Um, the first is I'll say it's a technical one, first is I'll say it's a technical one, first is I'll say it's a technical one, but sleeping on your side. I heard but sleeping on your side. I heard but sleeping on your side. I heard there's um there's different outcomes there's um there's different outcomes there's um there's different outcomes for your brain based on how you sleep at for your brain based on how you sleep at for your brain based on how you sleep at night.

night. night. >> When you sleep, you have a wash out of >> When you sleep, you have a wash out of >> When you sleep, you have a wash out of waste products from the brain. waste products from the brain. waste products from the brain. >> Very important for offsetting dementia. >> Very important for offsetting dementia. >> Very important for offsetting dementia. Very important for feeling rested. And Very important for feeling rested. And Very important for feeling rested. And if that's not enough incentive, very if that's not enough incentive, very if that's not enough incentive, very important for for getting rid of bags important for for getting rid of bags important for for getting rid of bags under your eyes. You know, in the under your eyes. You know, in the under your eyes. You know, in the morning when you're Have you ever seen morning when you're Have you ever seen morning when you're Have you ever seen yourself after one night's shitty sleep? yourself after one night's shitty sleep? yourself after one night's shitty sleep? >> Oh my gosh. >> Oh my gosh. >> Oh my gosh. >> Right. Sleep two nights well. You see >> Right. Sleep two nights well. You see >> Right. Sleep two nights well. You see yourself? yourself? yourself? >> Yeah. Yeah. What the hell? >> Yeah. Yeah. What the hell? >> Yeah. Yeah. What the hell? >> Yeah. You're handsome self again, >> Yeah. You're handsome self again, >> Yeah. You're handsome self again, Stephen. Stephen. Stephen. >> You know, so what is that? That's >> You know, so what is that? That's >> You know, so what is that? That's accumulation of of lymph and other accumulation of of lymph and other accumulation of of lymph and other fluids and waste products here. This fluids and waste products here. This fluids and waste products here. This >> one flushed out. >> one flushed out. >> one flushed out. >> Yeah. >> Yeah. >> Yeah. >> Really? >> Really? >> Really? >> So during sleep, there's this lymphatic >> So during sleep, there's this lymphatic >> So during sleep, there's this lymphatic clearance. Um, and it does seem it can clearance. Um, and it does seem it can clearance. Um, and it does seem it can be slightly but significantly improved be slightly but significantly improved be slightly but significantly improved by sleeping on your side with your head by sleeping on your side with your head by sleeping on your side with your head slightly elevated. We used to think it slightly elevated. We used to think it slightly elevated. We used to think it was slightly inverted. Now we think it's was slightly inverted. Now we think it's was slightly inverted. Now we think it's slightly elevated. When you get up in slightly elevated. When you get up in slightly elevated. When you get up in the morning, I'm actually a big fan. the morning, I'm actually a big fan. the morning, I'm actually a big fan. I've got one of these inversion tables, I've got one of these inversion tables, I've got one of these inversion tables, but most people won't, you know, where but most people won't, you know, where but most people won't, you know, where you lie back and you go upside down. No, you lie back and you go upside down. No, you lie back and you go upside down. No, you hang upside down. This feels good on you hang upside down. This feels good on you hang upside down. This feels good on my back. But some people get the shaker. my back. But some people get the shaker. my back. But some people get the shaker. Some people do some jump rope. You can Some people do some jump rope. You can Some people do some jump rope. You can just kind of shake out and move because just kind of shake out and move because just kind of shake out and move because the lymphatic system is really the lymphatic system is really the lymphatic system is really incredible. It's one-way valves stacked incredible. It's one-way valves stacked incredible. It's one-way valves stacked up from your feet all the way up to your up from your feet all the way up to your up from your feet all the way up to your brain. The people think about the the brain. The people think about the the brain. The people think about the the role of lymph and lymph nodes in immune role of lymph and lymph nodes in immune role of lymph and lymph nodes in immune checkpoints and immune system. That's checkpoints and immune system. That's checkpoints and immune system. That's all true of course, but the lymph system all true of course, but the lymph system all true of course, but the lymph system is taking liquid and it's dumping it is taking liquid and it's dumping it is taking liquid and it's dumping it back into your blood circulation and it back into your blood circulation and it back into your blood circulation and it can accumulate when you're lying or when can accumulate when you're lying or when can accumulate when you're lying or when you're you know this is lympadeema is you're you know this is lympadeema is you're you know this is lympadeema is you know swelling of the lower limbs you know swelling of the lower limbs you know swelling of the lower limbs etc. you so you need to move when you etc. you so you need to move when you etc. you so you need to move when you move the you essentially squeezing the move the you essentially squeezing the move the you essentially squeezing the lymph in these one-way valves up to dump lymph in these one-way valves up to dump lymph in these one-way valves up to dump back into the general circulation. Your

back into the general circulation. Your back into the general circulation. Your brain doesn't have that mechanism. So brain doesn't have that mechanism. So brain doesn't have that mechanism. So miraculously in sleep you get the miraculously in sleep you get the miraculously in sleep you get the aststerytes the gal cells actually aststerytes the gal cells actually aststerytes the gal cells actually create a bit of extra space in the brain create a bit of extra space in the brain create a bit of extra space in the brain between neural tissue that allows the between neural tissue that allows the between neural tissue that allows the waste products the glimp as we call it waste products the glimp as we call it waste products the glimp as we call it ga lymph glymph to flow up and out ga lymph glymph to flow up and out ga lymph glymph to flow up and out towards the surface of the brain and towards the surface of the brain and towards the surface of the brain and then it dumps out of the brain then it dumps out of the brain then it dumps out of the brain still in the body of course and down and still in the body of course and down and still in the body of course and down and out actually the puffiness of the eyes out actually the puffiness of the eyes out actually the puffiness of the eyes the anterior chamber of the eye some of the anterior chamber of the eye some of the anterior chamber of the eye some of the cloudiness of the eye these systems the cloudiness of the eye these systems the cloudiness of the eye these systems are shared and actually some of it are shared and actually some of it are shared and actually some of it actually comes out through the nose actually comes out through the nose actually comes out through the nose which is wild but get upright move which is wild but get upright move which is wild but get upright move around there's a a bunch of ways of like around there's a a bunch of ways of like around there's a a bunch of ways of like you know these like tapping shaking it you know these like tapping shaking it you know these like tapping shaking it looks silly it looks kind of crazy looks looks silly it looks kind of crazy looks looks silly it looks kind of crazy looks like you've been in California too long like you've been in California too long like you've been in California too long if you do these things but it can help if you do these things but it can help if you do these things but it can help move lymph out but sleeping does that move lymph out but sleeping does that move lymph out but sleeping does that clears glimp the other thing that's clears glimp the other thing that's clears glimp the other thing that's there's a recent study published in there's a recent study published in there's a recent study published in proceedings in the national academy of proceedings in the national academy of proceedings in the national academy of sciences that I do detail in the book sciences that I do detail in the book sciences that I do detail in the book which is a short meditation which is a short meditation which is a short meditation believe it or not, increases glimpy believe it or not, increases glimpy believe it or not, increases glimpy clearance in the daytime. Now, this is clearance in the daytime. Now, this is clearance in the daytime. Now, this is super interesting because folks like you super interesting because folks like you super interesting because folks like you and me always want to figure out how we and me always want to figure out how we and me always want to figure out how we can get by with less sleep and still can get by with less sleep and still can get by with less sleep and still feel awesome and not short circuit our feel awesome and not short circuit our feel awesome and not short circuit our health. Turns out that the regular health. Turns out that the regular health. Turns out that the regular meditators are probably able to shave an meditators are probably able to shave an meditators are probably able to shave an hour off their sleep, 20 minutes a day hour off their sleep, 20 minutes a day hour off their sleep, 20 minutes a day meditation, because they're getting the meditation, because they're getting the meditation, because they're getting the glimp clearance during their meditation.

glimp clearance during their meditation. glimp clearance during their meditation. And so in sleep, the timing of sleep and And so in sleep, the timing of sleep and And so in sleep, the timing of sleep and how long you sleep has a lot to do with how long you sleep has a lot to do with how long you sleep has a lot to do with body temperature, but also there seems body temperature, but also there seems body temperature, but also there seems to be a drive for glimp clearance that to be a drive for glimp clearance that to be a drive for glimp clearance that says you need to sleep longer, which is says you need to sleep longer, which is says you need to sleep longer, which is why one of the reasons why when you're why one of the reasons why when you're why one of the reasons why when you're sick, you sleep a lot more. One of them. sick, you sleep a lot more. One of them. sick, you sleep a lot more. One of them. There are others as well. So short, I'm There are others as well. So short, I'm There are others as well. So short, I'm now back to meditating. And my now back to meditating. And my now back to meditating. And my meditation practice is pretty feeble meditation practice is pretty feeble meditation practice is pretty feeble compared to many. But here's what I do. compared to many. But here's what I do. compared to many. But here's what I do. I wake up in the morning and the first I wake up in the morning and the first I wake up in the morning and the first thing I do is 10 breaths of meditation. thing I do is 10 breaths of meditation. thing I do is 10 breaths of meditation. I tell myself if I can't concentrate for I tell myself if I can't concentrate for I tell myself if I can't concentrate for 10 breaths without my mind going 10 breaths without my mind going 10 breaths without my mind going elsewhere, what kind of day am I going elsewhere, what kind of day am I going elsewhere, what kind of day am I going to have? And also, what kind of human am to have? And also, what kind of human am to have? And also, what kind of human am I if I can't organize myself for 10 I if I can't organize myself for 10 I if I can't organize myself for 10 breaths? Then I get out of bed, I breaths? Then I get out of bed, I breaths? Then I get out of bed, I usually go straight to the bathroom, usually go straight to the bathroom, usually go straight to the bathroom, pee, then I go hydrate, then I get pee, then I go hydrate, then I get pee, then I go hydrate, then I get sunlight, then I try and get some sunlight, then I try and get some sunlight, then I try and get some movement. Although these days I because movement. Although these days I because movement. Although these days I because of the dog, I get a walk in, then I come of the dog, I get a walk in, then I come of the dog, I get a walk in, then I come back, drink some caffeine, exercise, back, drink some caffeine, exercise, back, drink some caffeine, exercise, >> and the 10 step starts and it starts all >> and the 10 step starts and it starts all >> and the 10 step starts and it starts all over again. We are this rhythm. No human over again. We are this rhythm. No human over again. We are this rhythm. No human being has ever escaped these circadian being has ever escaped these circadian being has ever escaped these circadian influences in cortisol and melatonin. influences in cortisol and melatonin. influences in cortisol and melatonin. >> Do you take uh you don't really talk in >> Do you take uh you don't really talk in >> Do you take uh you don't really talk in depth about supplements or recommend depth about supplements or recommend depth about supplements or recommend supplements?

supplements? supplements? >> Oh, I do. I always get asked what should >> Oh, I do. I always get asked what should >> Oh, I do. I always get asked what should I take? I talk about alpha GPC, I take? I talk about alpha GPC, I take? I talk about alpha GPC, elyroine. I talk about theine. I talk elyroine. I talk about theine. I talk elyroine. I talk about theine. I talk about theine's use with lowdose caffeine about theine's use with lowdose caffeine about theine's use with lowdose caffeine for enhanced task switching, which is a for enhanced task switching, which is a for enhanced task switching, which is a very interesting literature. I talk very interesting literature. I talk very interesting literature. I talk about um ways to improve sleep. about um ways to improve sleep. about um ways to improve sleep. Everything from tart cherry to apagenine Everything from tart cherry to apagenine Everything from tart cherry to apagenine to queivic um which is one of the doras to queivic um which is one of the doras to queivic um which is one of the doras one of these uh orrexin drugs I talk I one of these uh orrexin drugs I talk I one of these uh orrexin drugs I talk I oh I oh I oh I >> but what do you take every day >> but what do you take every day >> but what do you take every day >> you got another three hours really is a >> you got another three hours really is a >> you got another three hours really is a lot lot lot >> n not really >> n not really >> n not really >> what are you like if you had to pick >> what are you like if you had to pick >> what are you like if you had to pick five if they said to you can only do five if they said to you can only do five if they said to you can only do five for the rest of your life five for the rest of your life five for the rest of your life >> what five supplements would it be >> what five supplements would it be >> what five supplements would it be >> well if somebody's sleeping terrifically >> well if somebody's sleeping terrifically >> well if somebody's sleeping terrifically well I'd say nothing for sleep if well I'd say nothing for sleep if well I'd say nothing for sleep if they're not sleeping terrifically well I they're not sleeping terrifically well I they're not sleeping terrifically well I would suggest they they try magnesium 3 would suggest they they try magnesium 3 would suggest they they try magnesium 3 and8 or magnesium and bislycinate. and8 or magnesium and bislycinate. and8 or magnesium and bislycinate. They're interchangeable for sleep. Okay, They're interchangeable for sleep. Okay, They're interchangeable for sleep. Okay, that's one. I'm a big believer in that's one. I'm a big believer in that's one. I'm a big believer in getting at least one gram per day of EPA getting at least one gram per day of EPA getting at least one gram per day of EPA omega-3. omega-3. omega-3. >> Okay, >> Okay, >> Okay, >> I suggest getting it because it's now >> I suggest getting it because it's now >> I suggest getting it because it's now available generic and cheap, but available generic and cheap, but available generic and cheap, but prescription form, Lovaza, prescription form, Lovaza, prescription form, Lovaza, >> EPA, would >> EPA, would >> EPA, would >> that form of of omega-3 that's that you >> that form of of omega-3 that's that you >> that form of of omega-3 that's that you want for brain health, probably also for want for brain health, probably also for want for brain health, probably also for cardiovascular health and reduced cardiovascular health and reduced cardiovascular health and reduced inflammation.

inflammation. inflammation. >> How do I know if that's the omega-3 that >> How do I know if that's the omega-3 that >> How do I know if that's the omega-3 that I have? I have? I have? >> You need a prescription. Oh, you need a >> You need a prescription. Oh, you need a >> You need a prescription. Oh, you need a prescription. prescription. prescription. >> But here's what's awesome about it. It's >> But here's what's awesome about it. It's >> But here's what's awesome about it. It's very high concentration EPA and it's very high concentration EPA and it's very high concentration EPA and it's cleared of all heavy metals. cleared of all heavy metals. cleared of all heavy metals. >> Okay? >> Okay? >> Okay? >> And it's very very inexpensive. So the >> And it's very very inexpensive. So the >> And it's very very inexpensive. So the challenge is getting a doctor to challenge is getting a doctor to challenge is getting a doctor to prescribe it for you. Just tell them you prescribe it for you. Just tell them you prescribe it for you. Just tell them you want Lavaza or else you're going to take want Lavaza or else you're going to take want Lavaza or else you're going to take a bunch of stuff over the counter. You a bunch of stuff over the counter. You a bunch of stuff over the counter. You might get mercury poisoning. There you might get mercury poisoning. There you might get mercury poisoning. There you go. go. go. >> Don't threaten your doctor, but you get >> Don't threaten your doctor, but you get >> Don't threaten your doctor, but you get the idea. So that's for mental health, the idea. So that's for mental health, the idea. So that's for mental health, physical health. Big believer in physical health. Big believer in physical health. Big believer in boosting omega-3s. Also, I don't eat boosting omega-3s. Also, I don't eat boosting omega-3s. Also, I don't eat fatty fish. I don't like salmon unless fatty fish. I don't like salmon unless fatty fish. I don't like salmon unless it's sushi and like I'm just not good at it's sushi and like I'm just not good at it's sushi and like I'm just not good at eating seafood. Um, so that's two eating seafood. Um, so that's two eating seafood. Um, so that's two vitamin D. vitamin D. vitamin D. >> Vitamin D. >> Vitamin D. >> Vitamin D. >> 5,000 to 10,000 IUs per day. People be >> 5,000 to 10,000 IUs per day. People be >> 5,000 to 10,000 IUs per day. People be like, "Oh, you don't know that. You need like, "Oh, you don't know that. You need like, "Oh, you don't know that. You need to blood test. You don't want to over to blood test. You don't want to over to blood test. You don't want to over Okay, don't take 25,000." But most Okay, don't take 25,000." But most Okay, don't take 25,000." But most people are underdosing vitamin D. And people are underdosing vitamin D. And people are underdosing vitamin D. And also, I'm not I know it pisses people also, I'm not I know it pisses people also, I'm not I know it pisses people off, but I'm not trying to like hit the off, but I'm not trying to like hit the off, but I'm not trying to like hit the RDA, okay? Just like I RDA, okay? Just like I RDA, okay? Just like I >> the recommended daily loss. >> the recommended daily loss. >> the recommended daily loss. >> Yeah. I'm not just trying to hit the >> Yeah. I'm not just trying to hit the >> Yeah. I'm not just trying to hit the RDA. I'm also not trying to like blow a RDA. I'm also not trying to like blow a RDA. I'm also not trying to like blow a gasket by taking too much. Like, let's gasket by taking too much. Like, let's gasket by taking too much. Like, let's be rational here, right? I'm trying to be rational here, right? I'm trying to be rational here, right? I'm trying to get to a point where I can derive get to a point where I can derive get to a point where I can derive safety but additional benefits. And it's safety but additional benefits. And it's safety but additional benefits. And it's clear that dosing of 5,000 IU per day clear that dosing of 5,000 IU per day clear that dosing of 5,000 IU per day has some additional benefits that go way has some additional benefits that go way has some additional benefits that go way beyond conventional benefits of vitamin beyond conventional benefits of vitamin beyond conventional benefits of vitamin D that are discussed. For instance, D that are discussed. For instance, D that are discussed. For instance, hormone health. Like I can see my bloods hormone health. Like I can see my bloods hormone health. Like I can see my bloods getting better when I take 5,000 as getting better when I take 5,000 as getting better when I take 5,000 as opposed to 3,000 IU of vitamin D. And opposed to 3,000 IU of vitamin D. And opposed to 3,000 IU of vitamin D. And I'm not changing anything else. So I'm not changing anything else. So I'm not changing anything else. So vitamin D and I get sunlight. Maybe

vitamin D and I get sunlight. Maybe vitamin D and I get sunlight. Maybe 10,000 was a little high, but I take 10,000 was a little high, but I take 10,000 was a little high, but I take five to 10. Um, so that's three. And five to 10. Um, so that's three. And five to 10. Um, so that's three. And then the other two would be if you're then the other two would be if you're then the other two would be if you're going to exercise or work intensely late going to exercise or work intensely late going to exercise or work intensely late in the day or if you're going to if you in the day or if you're going to if you in the day or if you're going to if you really want a stimulant to go with your really want a stimulant to go with your really want a stimulant to go with your caffeine. By the way, 90% of the world caffeine. By the way, 90% of the world caffeine. By the way, 90% of the world consumes caffeine every day. So that's a consumes caffeine every day. So that's a consumes caffeine every day. So that's a foregone conclusion that they're already foregone conclusion that they're already foregone conclusion that they're already taking it. I am a big fan of alpha GPC. taking it. I am a big fan of alpha GPC. taking it. I am a big fan of alpha GPC. I am 600 milligrams or 900 milligrams of I am 600 milligrams or 900 milligrams of I am 600 milligrams or 900 milligrams of of it. It increases choline which of it. It increases choline which of it. It increases choline which increases acetylcholine. increases acetylcholine. increases acetylcholine. >> Oh, I feel like acetylcholine in the >> Oh, I feel like acetylcholine in the >> Oh, I feel like acetylcholine in the cupboard. cupboard. cupboard. >> Yeah. Which can increase your ability to >> Yeah. Which can increase your ability to >> Yeah. Which can increase your ability to focus. I'm a big believer in this in not focus. I'm a big believer in this in not focus. I'm a big believer in this in not for everyone, but rather than going for everyone, but rather than going for everyone, but rather than going straight to a a prescription stimulant. straight to a a prescription stimulant. straight to a a prescription stimulant. And I'll tell you why. There are very And I'll tell you why. There are very And I'll tell you why. There are very very few things that can increase focus very few things that can increase focus very few things that can increase focus and energy that don't damage your sleep. and energy that don't damage your sleep. and energy that don't damage your sleep. But even better, alpha GPC gives you But even better, alpha GPC gives you But even better, alpha GPC gives you more REM sleep. Nobody wants to hear more REM sleep. Nobody wants to hear more REM sleep. Nobody wants to hear this, but it's absolutely true. But the this, but it's absolutely true. But the this, but it's absolutely true. But the other thing, the important caveat is other thing, the important caveat is other thing, the important caveat is that it can increase something called that it can increase something called that it can increase something called TMAO, which can increase cardiovascular TMAO, which can increase cardiovascular TMAO, which can increase cardiovascular risk. So, a simple way to mitigate that risk. So, a simple way to mitigate that risk. So, a simple way to mitigate that is you take 600 milligrams of of of a is you take 600 milligrams of of of a is you take 600 milligrams of of of a garlic capsule, and it doesn't smell garlic capsule, and it doesn't smell garlic capsule, and it doesn't smell like garlic. So, I kind of tuck that in like garlic. So, I kind of tuck that in like garlic. So, I kind of tuck that in with it. And you can take it anytime, with it. And you can take it anytime, with it. And you can take it anytime, same day.

same day. same day. >> Is that five? >> Is that five? >> Is that five? >> That's five cuz I threw garlic in there. >> That's five cuz I threw garlic in there. >> That's five cuz I threw garlic in there. No, because we said it was um magnesium No, because we said it was um magnesium No, because we said it was um magnesium bislycinator 3 and 8. We said um bislycinator 3 and 8. We said um bislycinator 3 and 8. We said um omega-3. We said vitamin D and then we omega-3. We said vitamin D and then we omega-3. We said vitamin D and then we said alpha GPC would be my preferable said alpha GPC would be my preferable said alpha GPC would be my preferable thing to nicotine or prescription thing to nicotine or prescription thing to nicotine or prescription stimulants and I'm but caffeine is great stimulants and I'm but caffeine is great stimulants and I'm but caffeine is great great data on caffeine um in fact 200 to great data on caffeine um in fact 200 to great data on caffeine um in fact 200 to 400 milligrams of caffeine per day has 400 milligrams of caffeine per day has 400 milligrams of caffeine per day has been shown to offset dementia in been shown to offset dementia in been shown to offset dementia in meaningful ways meaningful ways it's not meaningful ways meaningful ways it's not meaningful ways meaningful ways it's not causal it's correlative but those data causal it's correlative but those data causal it's correlative but those data are covered in there as well so I'm I'm are covered in there as well so I'm I'm are covered in there as well so I'm I'm going to continue drinking my yerba mate going to continue drinking my yerba mate going to continue drinking my yerba mate and my coffee and then the so I suppose and my coffee and then the so I suppose and my coffee and then the so I suppose the Last one the Last one the Last one >> I have, >> I have, >> I have, >> you know, that's kind of like you Oh, >> you know, that's kind of like you Oh, >> you know, that's kind of like you Oh, creatine. creatine. creatine. >> Yeah. >> Yeah. >> Yeah. >> Yeah. So, I was going to say dealer's >> Yeah. So, I was going to say dealer's >> Yeah. So, I was going to say dealer's choice, but creatine seems to work best choice, but creatine seems to work best choice, but creatine seems to work best for cognitive enhancement when you're a for cognitive enhancement when you're a for cognitive enhancement when you're a bit sleepd deprived or stressed. This bit sleepd deprived or stressed. This bit sleepd deprived or stressed. This kind of thing. I don't know. I've been kind of thing. I don't know. I've been kind of thing. I don't know. I've been taking creatine since I was 17 or 18, taking creatine since I was 17 or 18, taking creatine since I was 17 or 18, somewhere in there. 5 to 10 grams per somewhere in there. 5 to 10 grams per somewhere in there. 5 to 10 grams per day. I like it because it I mean, I'm day. I like it because it I mean, I'm day. I like it because it I mean, I'm trying to maintain or build strength and trying to maintain or build strength and trying to maintain or build strength and it puts water in your muscles. It makes it puts water in your muscles. It makes it puts water in your muscles. It makes you stronger and it feels good to be you stronger and it feels good to be you stronger and it feels good to be strong. and you got you got trained, but strong. and you got you got trained, but strong. and you got you got trained, but that's why I take it.

that's why I take it. that's why I take it. >> Okay. The last thing I want to ask you >> Okay. The last thing I want to ask you >> Okay. The last thing I want to ask you about is um I saw a clip, I think it was about is um I saw a clip, I think it was about is um I saw a clip, I think it was one of your most viral clips um of all one of your most viral clips um of all one of your most viral clips um of all time where you just talked about how time where you just talked about how time where you just talked about how going for a walk after you eat can have going for a walk after you eat can have going for a walk after you eat can have a really big impact on your body. a really big impact on your body. a really big impact on your body. >> Yes. >> Yes. >> Yes. >> That most people don't realize. >> That most people don't realize. >> That most people don't realize. >> Most people don't realize. There's a >> Most people don't realize. There's a >> Most people don't realize. There's a section I think walking is necessary but section I think walking is necessary but section I think walking is necessary but not sufficient for health. You know, I not sufficient for health. You know, I not sufficient for health. You know, I don't think you need to count 10,000 don't think you need to count 10,000 don't think you need to count 10,000 steps per day, but I I think 7,000 to steps per day, but I I think 7,000 to steps per day, but I I think 7,000 to 8,000 steps per day should be the goal. 8,000 steps per day should be the goal. 8,000 steps per day should be the goal. You can do it. I'll pace while I'm on You can do it. I'll pace while I'm on You can do it. I'll pace while I'm on calls. I take every when I finish a calls. I take every when I finish a calls. I take every when I finish a podcast with my team, we take a walk. I podcast with my team, we take a walk. I podcast with my team, we take a walk. I I'm always trying to take stairs. When I I'm always trying to take stairs. When I I'm always trying to take stairs. When I travel, I take stairs, not the travel, I take stairs, not the travel, I take stairs, not the escalator. You arrive a little sweatier escalator. You arrive a little sweatier escalator. You arrive a little sweatier to your plane, but you're also rucking to your plane, but you're also rucking to your plane, but you're also rucking your bags and this kind of thing. So your bags and this kind of thing. So your bags and this kind of thing. So walking is is incredible because those walking is is incredible because those walking is is incredible because those low-level repeated muscle contractions low-level repeated muscle contractions low-level repeated muscle contractions really help buffer blood glucose really help buffer blood glucose really help buffer blood glucose especially after a meal. But there's especially after a meal. But there's especially after a meal. But there's this wild study where the solius muscle this wild study where the solius muscle this wild study where the solius muscle the one that gives the calf width width the one that gives the calf width width the one that gives the calf width width you know when you do seated calf raises you know when you do seated calf raises you know when you do seated calf raises right you're it's this muscle underneath right you're it's this muscle underneath right you're it's this muscle underneath the gastro nemius right the gastro nemius right the gastro nemius right >> that muscle is about 1% of your total >> that muscle is about 1% of your total >> that muscle is about 1% of your total musculature musculature musculature >> but it has an outsized and significant >> but it has an outsized and significant >> but it has an outsized and significant glucose utilization interesting so in glucose utilization interesting so in glucose utilization interesting so in this study which is not practical they this study which is not practical they this study which is not practical they had people do what they called soius had people do what they called soius had people do what they called soius push-ups which are basically push-ups which are basically push-ups which are basically non-weighted seated calf raises while non-weighted seated calf raises while non-weighted seated calf raises while sitting and they had them do it sitting and they had them do it sitting and they had them do it repeatedly and they looked at blood repeatedly and they looked at blood repeatedly and they looked at blood glucose regulation and that powerfully glucose regulation and that powerfully glucose regulation and that powerfully regulated blood glucose increases. It regulated blood glucose increases. It regulated blood glucose increases. It buffered the peaks and it turns out that

buffered the peaks and it turns out that buffered the peaks and it turns out that this is related to walking. So I'm not this is related to walking. So I'm not this is related to walking. So I'm not suggesting unless perhaps you're stuck suggesting unless perhaps you're stuck suggesting unless perhaps you're stuck on a plane or while while in the office on a plane or while while in the office on a plane or while while in the office that you you know if you're a knee that you you know if you're a knee that you you know if you're a knee bouncer rejoice. You know you're doing bouncer rejoice. You know you're doing bouncer rejoice. You know you're doing yourself good. Um but this movement yourself good. Um but this movement yourself good. Um but this movement really seems to help blood glucose really seems to help blood glucose really seems to help blood glucose management. Now some people say, "Oh management. Now some people say, "Oh management. Now some people say, "Oh yeah, this is so silly. They're talking yeah, this is so silly. They're talking yeah, this is so silly. They're talking about all day you're going to do this. about all day you're going to do this. about all day you're going to do this. Yeah, some people probably accuse us of Yeah, some people probably accuse us of Yeah, some people probably accuse us of this. No, what I'm saying is walk this. No, what I'm saying is walk this. No, what I'm saying is walk because when you walk, you're getting because when you walk, you're getting because when you walk, you're getting that low-level repeated muscle that low-level repeated muscle that low-level repeated muscle contraction. It's a slow twitch muscle contraction. It's a slow twitch muscle contraction. It's a slow twitch muscle and it seems to be I don't want to call and it seems to be I don't want to call and it seems to be I don't want to call it a sink, but it seems to be an it a sink, but it seems to be an it a sink, but it seems to be an unsuspected um furnace for glucose unsuspected um furnace for glucose unsuspected um furnace for glucose utilization. utilization. utilization. >> And why does that matter? >> And why does that matter? >> And why does that matter? >> You don't want big peaks in glucose. You >> You don't want big peaks in glucose. You >> You don't want big peaks in glucose. You can manage them. I mean, you get more can manage them. I mean, you get more can manage them. I mean, you get more insulin will be secreted if you have a insulin will be secreted if you have a insulin will be secreted if you have a big peak in in glucose. That's why big peak in in glucose. That's why big peak in in glucose. That's why insulin's there to make sure that um insulin's there to make sure that um insulin's there to make sure that um glucose is managed. You don't want it glucose is managed. You don't want it glucose is managed. You don't want it too high. You don't want to be too high. You don't want to be too high. You don't want to be hypoglycemic. In fact, that can be hypoglycemic. In fact, that can be hypoglycemic. In fact, that can be deadly. You don't want to be deadly. You don't want to be deadly. You don't want to be hypoglycemic. But when people eat, they hypoglycemic. But when people eat, they hypoglycemic. But when people eat, they experience an increase in blood glucose. experience an increase in blood glucose. experience an increase in blood glucose. And while the peaks are manageable, if And while the peaks are manageable, if And while the peaks are manageable, if you're buffering them, so you're you're you're buffering them, so you're you're you're buffering them, so you're you're you're sort of flattening out those you're sort of flattening out those you're sort of flattening out those peaks with, you know, 5 to 10 minutes of peaks with, you know, 5 to 10 minutes of peaks with, you know, 5 to 10 minutes of walking after a meal, you will have walking after a meal, you will have walking after a meal, you will have fewer energy crashes. In theory, over fewer energy crashes. In theory, over fewer energy crashes. In theory, over time, your metabolic health can be time, your metabolic health can be time, your metabolic health can be better or at least cannot get worse. And better or at least cannot get worse. And better or at least cannot get worse. And you know there's Dr. Rhonda Patrick has you know there's Dr. Rhonda Patrick has you know there's Dr. Rhonda Patrick has has pointed out there's a sort of a has pointed out there's a sort of a has pointed out there's a sort of a comparison study where people either comparison study where people either comparison study where people either walked after meals were for 30 minutes walked after meals were for 30 minutes walked after meals were for 30 minutes or or so on per day or they did you know or or so on per day or they did you know or or so on per day or they did you know 10 air squats every 45 minutes or so 10 air squats every 45 minutes or so 10 air squats every 45 minutes or so just stand up and do air and it looks

just stand up and do air and it looks just stand up and do air and it looks like they were comparable. Maybe the air like they were comparable. Maybe the air like they were comparable. Maybe the air squats were better. I don't know about squats were better. I don't know about squats were better. I don't know about you but I'm not going to stand up and do you but I'm not going to stand up and do you but I'm not going to stand up and do air squats in a restaurant or when I get air squats in a restaurant or when I get air squats in a restaurant or when I get out into the street of New York if I out into the street of New York if I out into the street of New York if I have the great, you know, experience of have the great, you know, experience of have the great, you know, experience of having dinner with you and James Ston having dinner with you and James Ston having dinner with you and James Ston again. the last time you shared a meal again. the last time you shared a meal again. the last time you shared a meal like I'm not going to do air squats. Oh, like I'm not going to do air squats. Oh, like I'm not going to do air squats. Oh, we're going to walk. So, I think I'm not we're going to walk. So, I think I'm not we're going to walk. So, I think I'm not being disparaging of of Rhonda. I think being disparaging of of Rhonda. I think being disparaging of of Rhonda. I think she was pointing out a a mechanistic she was pointing out a a mechanistic she was pointing out a a mechanistic feature, not not a not a a protocol, but feature, not not a not a a protocol, but feature, not not a not a a protocol, but necessarily, but if you're stuck on a necessarily, but if you're stuck on a necessarily, but if you're stuck on a plane, you could do some air squats. You plane, you could do some air squats. You plane, you could do some air squats. You could you could, you know, bounce your could you could, you know, bounce your could you could, you know, bounce your knee. And, you know, non exercise um knee. And, you know, non exercise um knee. And, you know, non exercise um induced thermogenesis is a massive induced thermogenesis is a massive induced thermogenesis is a massive calorie burn. You know, people who move calorie burn. You know, people who move calorie burn. You know, people who move a lot tend to be rather thin. They tend a lot tend to be rather thin. They tend a lot tend to be rather thin. They tend to be lean. it the studies on those like to be lean. it the studies on those like to be lean. it the studies on those like I go back to my undergraduate days when I go back to my undergraduate days when I go back to my undergraduate days when we worked on metabolism and physiology we worked on metabolism and physiology we worked on metabolism and physiology like Rothwell and Stock and some other like Rothwell and Stock and some other like Rothwell and Stock and some other folks these scientists who figured out folks these scientists who figured out folks these scientists who figured out that there were people who could eat a that there were people who could eat a that there were people who could eat a lot more than you would think they lot more than you would think they lot more than you would think they needed but they always stayed lean turns needed but they always stayed lean turns needed but they always stayed lean turns out they're moving a lot during the day out they're moving a lot during the day out they're moving a lot during the day burning up to 1,800 calories a day. Now, burning up to 1,800 calories a day. Now, burning up to 1,800 calories a day. Now, that's extreme, but some people who just that's extreme, but some people who just that's extreme, but some people who just move a bit more at a thousand calories move a bit more at a thousand calories move a bit more at a thousand calories per day. And there's this paper per day. And there's this paper per day. And there's this paper published in the journal Science, which published in the journal Science, which published in the journal Science, which is a great journal, not as great as is a great journal, not as great as is a great journal, not as great as nature, but the Brits get the cake nature, but the Brits get the cake nature, but the Brits get the cake there. And people will argue, but it's there. And people will argue, but it's there. And people will argue, but it's true. That the decline in metabolism true. That the decline in metabolism true. That the decline in metabolism that we all associate with aging, like, that we all associate with aging, like, that we all associate with aging, like, oh, metabolism slows as you age. Turns oh, metabolism slows as you age. Turns oh, metabolism slows as you age. Turns out that's not true. Turns out that if out that's not true. Turns out that if out that's not true. Turns out that if people maintain muscle mass, that people maintain muscle mass, that people maintain muscle mass, that doesn't happen. And you say, okay, well, doesn't happen. And you say, okay, well, doesn't happen. And you say, okay, well, then aging is muscle mass loss is then aging is muscle mass loss is then aging is muscle mass loss is reduction in metabolism. Actually, no.

reduction in metabolism. Actually, no. reduction in metabolism. Actually, no. people are moving less and I've been as people are moving less and I've been as people are moving less and I've been as everyone else has been absorbed with everyone else has been absorbed with everyone else has been absorbed with this longevity thing. I look at older this longevity thing. I look at older this longevity thing. I look at older people and in particular people in their people and in particular people in their people and in particular people in their 80s and you know what I see a lot of a 80s and you know what I see a lot of a 80s and you know what I see a lot of a lot less spontaneous movement and a lot lot less spontaneous movement and a lot lot less spontaneous movement and a lot of mouth breathing [gasps] of mouth breathing [gasps] of mouth breathing [gasps] [panting and sighs] which at rest is not [panting and sighs] which at rest is not [panting and sighs] which at rest is not good. We know this that deprivives the good. We know this that deprivives the good. We know this that deprivives the brain of oxygen. It's not good. You can brain of oxygen. It's not good. You can brain of oxygen. It's not good. You can mouth breathe during exercise, mouth breathe during exercise, mouth breathe during exercise, physiological size, etc. But you don't physiological size, etc. But you don't physiological size, etc. But you don't want to be a mouth breather in sleep or want to be a mouth breather in sleep or want to be a mouth breather in sleep or in wakefulness. And then you host people in wakefulness. And then you host people in wakefulness. And then you host people like James Hollis or Twyla Tharp who's I like James Hollis or Twyla Tharp who's I like James Hollis or Twyla Tharp who's I don't know her exact age. I think she's don't know her exact age. I think she's don't know her exact age. I think she's in her early 80s, but choreographer, in her early 80s, but choreographer, in her early 80s, but choreographer, world-class dancer who deadlifts a lot world-class dancer who deadlifts a lot world-class dancer who deadlifts a lot and works out for 2 hours a day at 5 in and works out for 2 hours a day at 5 in and works out for 2 hours a day at 5 in the morning, who boxes, who the morning, who boxes, who the morning, who boxes, who choreographs. They're so mentally sharp. choreographs. They're so mentally sharp. choreographs. They're so mentally sharp. They're physically lean. There are other They're physically lean. There are other They're physically lean. There are other examples I could rattle off and you go, examples I could rattle off and you go, examples I could rattle off and you go, "What is happening?" Mike Snyder, my "What is happening?" Mike Snyder, my "What is happening?" Mike Snyder, my colleague at Stanford, who's not that colleague at Stanford, who's not that colleague at Stanford, who's not that old, but he's in his 70s. You look at old, but he's in his 70s. You look at old, but he's in his 70s. You look at them, you go, "What's going on?" And them, you go, "What's going on?" And them, you go, "What's going on?" And they're moving all the time. They're they're moving all the time. They're they're moving all the time. They're moving. They're mentally active. They moving. They're mentally active. They moving. They're mentally active. They have posture like you. They're have posture like you. They're have posture like you. They're exercising, sure, but they are moving, exercising, sure, but they are moving, exercising, sure, but they are moving, moving, moving. The spontaneous movement moving, moving. The spontaneous movement moving, moving. The spontaneous movement is burning calories. That's one piece, is burning calories. That's one piece, is burning calories. That's one piece, but it's also the glucose regulation.

but it's also the glucose regulation. but it's also the glucose regulation. It's the fact that they're not sitting It's the fact that they're not sitting It's the fact that they're not sitting stagnant in their own it, you know, stagnant in their own it, you know, stagnant in their own it, you know, there's Bla Norton has pointed out quite there's Bla Norton has pointed out quite there's Bla Norton has pointed out quite beautifully actually that what's the beautifully actually that what's the beautifully actually that what's the problem with caloric excess? Okay, problem with caloric excess? Okay, problem with caloric excess? Okay, there's the fat aesthetic piece, right? there's the fat aesthetic piece, right? there's the fat aesthetic piece, right? body fat aesthetic piece. But that body fat aesthetic piece. But that body fat aesthetic piece. But that aside, it's that you have a toxicity of aside, it's that you have a toxicity of aside, it's that you have a toxicity of over of of energy. The world's expert in over of of energy. The world's expert in over of of energy. The world's expert in mitochondria came on my podcast mitochondria came on my podcast mitochondria came on my podcast recently, Jared Ruer. I mean, he's recently, Jared Ruer. I mean, he's recently, Jared Ruer. I mean, he's phenom in the the biochemistry and the phenom in the the biochemistry and the phenom in the the biochemistry and the the genetics of mitochondria, and he the genetics of mitochondria, and he the genetics of mitochondria, and he will tell you, he's like, when you will tell you, he's like, when you will tell you, he's like, when you overload a system and therefore a cell overload a system and therefore a cell overload a system and therefore a cell with calories, the mitochondria, the with calories, the mitochondria, the with calories, the mitochondria, the whole system gets sick. the energy whole system gets sick. the energy whole system gets sick. the energy management system of a cell gets sick management system of a cell gets sick management system of a cell gets sick and your metabolism, this thing that you and your metabolism, this thing that you and your metabolism, this thing that you call your metabolism is the collective call your metabolism is the collective call your metabolism is the collective makeup of all these trillions of cells. makeup of all these trillions of cells. makeup of all these trillions of cells. So you jam too much fuel in there, like So you jam too much fuel in there, like So you jam too much fuel in there, like they don't work as well. they don't work as well. they don't work as well. >> And caloric restriction at times might >> And caloric restriction at times might >> And caloric restriction at times might be beneficial. Cloric maintenance maybe be beneficial. Cloric maintenance maybe be beneficial. Cloric maintenance maybe a little bit more, at times a little bit a little bit more, at times a little bit a little bit more, at times a little bit less. This is good. So movement, less. This is good. So movement, less. This is good. So movement, movement, movement because it's movement, movement because it's movement, movement because it's obviously calories in, calories out.

obviously calories in, calories out. obviously calories in, calories out. >> You know what this is, right? >> You know what this is, right? >> You know what this is, right? >> You're telling me I need to stop. >> You're telling me I need to stop. >> You're telling me I need to stop. >> No, no, no, no, no. This is not a clock. >> No, no, no, no, no. This is not a clock. >> No, no, no, no, no. This is not a clock. This is a This is a This is a This is a This is a CO2 monitor. This is a This is a CO2 monitor. This is a This is a CO2 monitor. >> I thought it was a lux meter. Okay. >> I thought it was a lux meter. Okay. >> I thought it was a lux meter. Okay. Okay. How high Oh, we have a lot of CO2 Okay. How high Oh, we have a lot of CO2 Okay. How high Oh, we have a lot of CO2 in here. in here. in here. >> Yeah. It's It's something that we always >> Yeah. It's It's something that we always >> Yeah. It's It's something that we always have in the studio because I I think I have in the studio because I I think I have in the studio because I I think I learned over time that the higher this learned over time that the higher this learned over time that the higher this got, the more sort of tired I felt. got, the more sort of tired I felt. got, the more sort of tired I felt. >> And obviously because there's not great >> And obviously because there's not great >> And obviously because there's not great ventilation in this studio here. We ventilation in this studio here. We ventilation in this studio here. We started at 600 and we're now at 1,700. started at 600 and we're now at 1,700. started at 600 and we're now at 1,700. >> And we're under short wavelength light. >> And we're under short wavelength light. >> And we're under short wavelength light. But before we came in here, what did we But before we came in here, what did we But before we came in here, what did we do? We went outside and we had a blast do? We went outside and we had a blast do? We went outside and we had a blast of full spectrum of full spectrum of full spectrum >> sunlight. >> sunlight. >> sunlight. >> Sunlight. Yeah. Yeah, I always I Yeah, I >> Sunlight. Yeah. Yeah, I always I Yeah, I >> Sunlight. Yeah. Yeah, I always I Yeah, I think about this a lot now when I'm think about this a lot now when I'm think about this a lot now when I'm trying to do good cognitive work. I read trying to do good cognitive work. I read trying to do good cognitive work. I read some studies that if this gets above a some studies that if this gets above a some studies that if this gets above a thousand parts per million, cognitive thousand parts per million, cognitive thousand parts per million, cognitive performance starts to go down. So, performance starts to go down. So, performance starts to go down. So, >> well, if your cognitive performance gets >> well, if your cognitive performance gets >> well, if your cognitive performance gets any better, we're all hosed cuz you're any better, we're all hosed cuz you're any better, we're all hosed cuz you're >> you're very kind, Andrew. Thank you so >> you're very kind, Andrew. Thank you so >> you're very kind, Andrew. Thank you so much for so many reasons. It's such an much for so many reasons. It's such an much for so many reasons. It's such an honor to get to learn from you. But I honor to get to learn from you. But I honor to get to learn from you. But I you know, there's I'll be honest, you know, there's I'll be honest, you know, there's I'll be honest, there's no books that I'm waiting for. there's no books that I'm waiting for. there's no books that I'm waiting for. There's no books that I've been waiting There's no books that I've been waiting There's no books that I've been waiting for. Is there any book in my life that for. Is there any book in my life that for. Is there any book in my life that I've been waiting for? No, there's not. I've been waiting for? No, there's not. I've been waiting for? No, there's not. This is the only book in my life that This is the only book in my life that This is the only book in my life that I've been waiting for for years now. And I've been waiting for for years now. And I've been waiting for for years now. And um I say that to say because I I I um I say that to say because I I I um I say that to say because I I I believe in your approach. I believe in believe in your approach. I believe in believe in your approach. I believe in your approach, your scientific rigor, your approach, your scientific rigor, your approach, your scientific rigor, the nuance you apply, the stories that the nuance you apply, the stories that the nuance you apply, the stories that you tell, the experiences you've had, you tell, the experiences you've had, you tell, the experiences you've had, the unbelievable almost like mesmerizing the unbelievable almost like mesmerizing the unbelievable almost like mesmerizing ability you have to remember things, ability you have to remember things, ability you have to remember things, remember name. You didn't reference one remember name. You didn't reference one remember name. You didn't reference one study without referencing like the study without referencing like the study without referencing like the author of the study. And I've like never author of the study. And I've like never author of the study. And I've like never seen I was thinking how the has he seen I was thinking how the has he seen I was thinking how the has he done that? Like how do you know all the done that? Like how do you know all the done that? Like how do you know all the names of all these people? years of names of all these people? years of names of all these people? years of years of training and advisers who years of training and advisers who years of training and advisers who drilled into me that attribution is

drilled into me that attribution is drilled into me that attribution is important. important. important. >> It's remarkable. There's so much >> It's remarkable. There's so much >> It's remarkable. There's so much information out there around health and information out there around health and information out there around health and all the things that we've graced today. all the things that we've graced today. all the things that we've graced today. But um I was waiting for your book But um I was waiting for your book But um I was waiting for your book because I'm not very good at reading because I'm not very good at reading because I'm not very good at reading books, right? books, right? books, right? >> Well, there's an audio version too if >> Well, there's an audio version too if >> Well, there's an audio version too if you prefer. [laughter] It'll be a long you prefer. [laughter] It'll be a long you prefer. [laughter] It'll be a long run. run. run. >> No, I'm trying to build the anter and >> No, I'm trying to build the anter and >> No, I'm trying to build the anter and mids singular cortex, Andrew. I'm going mids singular cortex, Andrew. I'm going mids singular cortex, Andrew. I'm going to I was I I always said to myself to I was I I always said to myself to I was I I always said to myself whenever he whenever he publishes that whenever he whenever he publishes that whenever he whenever he publishes that bloody book, I will read the whole thing bloody book, I will read the whole thing bloody book, I will read the whole thing from cover to cover and uh this is the from cover to cover and uh this is the from cover to cover and uh this is the first book in the world I believe that's first book in the world I believe that's first book in the world I believe that's been printed. been printed. been printed. >> Yeah. Can this is an opportunity to say >> Yeah. Can this is an opportunity to say >> Yeah. Can this is an opportunity to say what I've been waiting this entire what I've been waiting this entire what I've been waiting this entire podcast to say the copy you're holding podcast to say the copy you're holding podcast to say the copy you're holding in your hand is the first the very first in your hand is the first the very first in your hand is the first the very first and the only hardcover copy that I have and the only hardcover copy that I have and the only hardcover copy that I have or have touched or have seen. And I'm or have touched or have seen. And I'm or have touched or have seen. And I'm gifting it to you if and I'm gifting it gifting it to you if and I'm gifting it gifting it to you if and I'm gifting it to you. I want you to have the book. to you. I want you to have the book. to you. I want you to have the book. Seriously, I want you to have it. and um Seriously, I want you to have it. and um Seriously, I want you to have it. and um and I'll sign it if you want or not sign and I'll sign it if you want or not sign and I'll sign it if you want or not sign it if you don't. But um it would be an it if you don't. But um it would be an it if you don't. But um it would be an honor for me uh to be able to do that honor for me uh to be able to do that honor for me uh to be able to do that because I've learned so much from you. because I've learned so much from you. because I've learned so much from you. You've been an amazing colleague and You've been an amazing colleague and You've been an amazing colleague and friend and and supporter, but also just friend and and supporter, but also just friend and and supporter, but also just really a you're an amazing human being.

really a you're an amazing human being. really a you're an amazing human being. You're a truly good human being. And I'm You're a truly good human being. And I'm You're a truly good human being. And I'm I've spent time with you on and off Mike I've spent time with you on and off Mike I've spent time with you on and off Mike and you know the number one thing that and you know the number one thing that and you know the number one thing that you need to know about Stephen is he is you need to know about Stephen is he is you need to know about Stephen is he is who he appears to be. He's a super kind, who he appears to be. He's a super kind, who he appears to be. He's a super kind, curious, loving person. Flawed like the curious, loving person. Flawed like the curious, loving person. Flawed like the rest of us, rest of us, rest of us, >> albeit less flawed than me. That's >> albeit less flawed than me. That's >> albeit less flawed than me. That's clear. Um, but you really are a a great clear. Um, but you really are a a great clear. Um, but you really are a a great human being and you're trying to do human being and you're trying to do human being and you're trying to do great things in the world, for everyone great things in the world, for everyone great things in the world, for everyone around you and for the world. So, um, around you and for the world. So, um, around you and for the world. So, um, it's a vastly lesser token of of my it's a vastly lesser token of of my it's a vastly lesser token of of my gratitude to you for all those things gratitude to you for all those things gratitude to you for all those things than than it it could be or should be, than than it it could be or should be, than than it it could be or should be, but I'd like to give it to you. but I'd like to give it to you. but I'd like to give it to you. >> No, it's such an honor. I was like >> No, it's such an honor. I was like >> No, it's such an honor. I was like thinking of ways to steal it. So thinking of ways to steal it. So thinking of ways to steal it. So [laughter] so glad. [laughter] so glad. [laughter] so glad. >> Well, I'm gifting it to you. I'm gifting >> Well, I'm gifting it to you. I'm gifting >> Well, I'm gifting it to you. I'm gifting it to you and and um and now I'm gonna it to you and and um and now I'm gonna it to you and and um and now I'm gonna go read your book and I look forward to go read your book and I look forward to go read your book and I look forward to your next book. your next book. your next book. >> Yeah. Yeah. Thank you so much. It's such >> Yeah. Yeah. Thank you so much. It's such >> Yeah. Yeah. Thank you so much. It's such a such a beautiful book and I I'm really a such a beautiful book and I I'm really a such a beautiful book and I I'm really glad that it netted out at the size that glad that it netted out at the size that glad that it netted out at the size that it did as well. It is I think the it did as well. It is I think the it did as well. It is I think the perfect size and I think you've you've perfect size and I think you've you've perfect size and I think you've you've done a wonderful job throughout as I was done a wonderful job throughout as I was done a wonderful job throughout as I was flicking through as you're speaking and flicking through as you're speaking and flicking through as you're speaking and jumping to different sections. I think jumping to different sections. I think jumping to different sections. I think you've done a wonderful job of making it you've done a wonderful job of making it you've done a wonderful job of making it really accessible because, you know, I'm really accessible because, you know, I'm really accessible because, you know, I'm not the smartest cookie as it relates to not the smartest cookie as it relates to not the smartest cookie as it relates to science, but I was able to understand science, but I was able to understand science, but I was able to understand everything and I think that's a really everything and I think that's a really everything and I think that's a really remarkable thing. It is also gorgeous.

remarkable thing. It is also gorgeous. remarkable thing. It is also gorgeous. >> Um, I dare I say, and I'll probably get >> Um, I dare I say, and I'll probably get >> Um, I dare I say, and I'll probably get up for this, but I think uh up for this, but I think uh up for this, but I think uh sometimes the the British version of sometimes the the British version of sometimes the the British version of books is is good-looking and then the books is is good-looking and then the books is is good-looking and then the American versions, I always wonder why American versions, I always wonder why American versions, I always wonder why they're a little bit uglier. they're a little bit uglier. they're a little bit uglier. >> The the aesthetics in Britain, you know, >> The the aesthetics in Britain, you know, >> The the aesthetics in Britain, you know, um like um like um like >> people dress really well in Britain. >> people dress really well in Britain. >> people dress really well in Britain. They take care. They like pay attention They take care. They like pay attention They take care. They like pay attention to these little details like in their to these little details like in their to these little details like in their shoes and things like what do you call shoes and things like what do you call shoes and things like what do you call it? Smart. Like they dress really smart, it? Smart. Like they dress really smart, it? Smart. Like they dress really smart, right? I'm a big fan of like Ben Sherman right? I'm a big fan of like Ben Sherman right? I'm a big fan of like Ben Sherman and Fred Perry clothes and things like and Fred Perry clothes and things like and Fred Perry clothes and things like that and like the the details are what that and like the the details are what that and like the the details are what make those look so cool. make those look so cool. make those look so cool. >> Well, this felt like a very sort of >> Well, this felt like a very sort of >> Well, this felt like a very sort of European designed beautiful book and uh European designed beautiful book and uh European designed beautiful book and uh and also your podcast is incredible. I, and also your podcast is incredible. I, and also your podcast is incredible. I, you know, I have to say so many of the you know, I have to say so many of the you know, I have to say so many of the guests that I've had on here are because guests that I've had on here are because guests that I've had on here are because I listen to your show and I get mind I listen to your show and I get mind I listen to your show and I get mind blown by the guests that you have on blown by the guests that you have on blown by the guests that you have on your show and then I'm like to my team, your show and then I'm like to my team, your show and then I'm like to my team, "Oh my god, this person is unbelievable. "Oh my god, this person is unbelievable. "Oh my god, this person is unbelievable. He said this one." And I'm sending your He said this one." And I'm sending your He said this one." And I'm sending your podcast all around whenever my someone podcast all around whenever my someone podcast all around whenever my someone in my life is really struggling with in my life is really struggling with in my life is really struggling with something. I go out and search usually something. I go out and search usually something. I go out and search usually on YouTube and then I stumble across on YouTube and then I stumble across on YouTube and then I stumble across your channel and find an episode that your channel and find an episode that your channel and find an episode that you've done about that particular thing you've done about that particular thing you've done about that particular thing and I'm always sending them around. So I and I'm always sending them around. So I and I'm always sending them around. So I highly recommend anyone that subscribes highly recommend anyone that subscribes highly recommend anyone that subscribes to my channel to go and subscribe over to my channel to go and subscribe over to my channel to go and subscribe over on um your show as well. I'll link it on um your show as well. I'll link it on um your show as well. I'll link it below so everyone can get it. So, it below so everyone can get it. So, it below so everyone can get it. So, it turns out Huberman Lab is the sort of turns out Huberman Lab is the sort of turns out Huberman Lab is the sort of gateway drug to Diary of the [laughter] gateway drug to Diary of the [laughter] gateway drug to Diary of the [laughter] CEO for science and health content.

CEO for science and health content. CEO for science and health content. >> Literally, legally, it's worth being >> Literally, legally, it's worth being >> Literally, legally, it's worth being honest about it. Um, and you've got to honest about it. Um, and you've got to honest about it. Um, and you've got to get the book. It's finally here. Um, get the book. It's finally here. Um, get the book. It's finally here. Um, comes out September. So, this episode comes out September. So, this episode comes out September. So, this episode will will air in September. So, it will will air in September. So, it will will air in September. So, it should be out now for pre-order or should be out now for pre-order or should be out now for pre-order or order. You've got to go get it. It's order. You've got to go get it. It's order. You've got to go get it. It's it's the for me the definitive book on it's the for me the definitive book on it's the for me the definitive book on this subject. Thank you so much, Andrew. this subject. Thank you so much, Andrew. this subject. Thank you so much, Andrew. >> Thank you, Stephen. >> Thank you, Stephen. >> Thank you, Stephen. >> Love this conversation. I hope to have >> Love this conversation. I hope to have >> Love this conversation. I hope to have another conversation sometime soon. another conversation sometime soon. another conversation sometime soon. >> Yes. >> Yes. >> Yes. >> Thank you. YouTube have this new crazy >> Thank you. YouTube have this new crazy >> Thank you. YouTube have this new crazy algorithm where they know exactly what algorithm where they know exactly what algorithm where they know exactly what video you would like to watch next based video you would like to watch next based video you would like to watch next based on AI and all of your viewing behavior. on AI and all of your viewing behavior. on AI and all of your viewing behavior. And the algorithm says that this video And the algorithm says that this video And the algorithm says that this video is the perfect video for you. It's is the perfect video for you. It's is the perfect video for you. It's different for everybody looking right different for everybody looking right different for everybody looking right now. Check this video out and I bet you now. Check this video out and I bet you now. Check this video out and I bet you you might love it.